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Lactose Intolerance - What You Should Know About This Common Condition
Healthy Lifestyle
Thu Dec 14 2023
What is Lactose Intolerance
Lactose intolerance is a common digestive disorder where the body is unable to fully digest lactose, a sugar found in milk and dairy products. It occurs when the small intestine does not produce enough of an enzyme called lactase, which is responsible for breaking down lactose.
Lactose Intolerance Symptoms
The symptoms of lactose intolerance can vary in severity and may develop within a few minutes to several hours after consuming lactose-containing foods or beverages. Common symptoms include:
1. Abdominal pain and cramps
2. Bloating
3. Flatulence (excessive gas)
4. Diarrhea
5. Nausea
6. Vomiting
Lactose Intolerance Causes
There are three main types of lactose intolerance:
1. Primary lactose intolerance: This is the most common type, which develops with age. Many people worldwide naturally produce less lactase as they grow older, leading to symptoms of lactose intolerance.
2. Secondary lactose intolerance: This occurs as a result of an underlying condition or injury that damages the digestive system, such as an infection, celiac disease, or inflammatory bowel disease.
3. Congenital lactose intolerance: This is a rare genetic disorder where the baby is born with little or no lactase enzyme, leading to severe symptoms from birth.
Lactose Intolerance Diagnosis
If you suspect lactose intolerance, it's important to consult a healthcare professional for an accurate diagnosis. They may perform the following tests:
1. Lactose intolerance test: This involves drinking a lactose-rich beverage and measuring your blood sugar levels over a few hours. If your levels don't rise significantly, it suggests lactose intolerance.
2. Hydrogen breath test: After consuming a lactose solution, the breath is analyzed for the presence of hydrogen, a byproduct of undigested lactose. Elevated levels of hydrogen indicate lactose intolerance.
Lactose Intolerance Preventive Measures
While lactose intolerance cannot be cured, managing the condition involves implementing certain preventative measures:
1. Dietary adjustments: Limit or avoid foods and beverages that contain lactose, such as milk, cheese, yogurt, ice cream, and certain baked goods. Many lactose-free or lactose-reduced alternatives are available.
2. Lactase supplements: Over-the-counter lactase supplements are available in the form of tablets, capsules, or drops. These can be taken before consuming lactose-containing foods to help in their digestion.
3. Gradual reintroduction: Some individuals with lactose intolerance can tolerate small amounts of lactose without symptoms. Gradually reintroducing lactose-containing foods may help identify your tolerance level.
It's important to note that lactose intolerance is not the same as a milk allergy, which is an immune response to proteins in milk. If you suspect an allergy, it's crucial to seek medical advice for an accurate diagnosis and appropriate recommendations.
Manipal TRUtest offers a wide range of diagnostic services with assured quality, accuracy, and trust backed by 70 years of Manipal legacy. You can easily schedule a blood test through our WhatsApp Chatbot, Mobile App, or Website. We also provide the convenience of a Home Sample Collection, where a highly qualified phlebotomist will visit you in the comfort of your home.
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Gastritis Diet: Foods to eat and avoid!
What is Gastritis?
Gastritis is a condition characterized by inflammation of the stomach lining, which can lead to discomfort, pain, and digestive issues. Following a proper diet can help manage the symptoms and promote healing. Here are some general guidelines for a gastritis diet, including foods to eat and avoid. Please note that while this information is based on general knowledge, it is essential to consult with a healthcare professional for personalized advice. Dive into the Gastritis diet plan below:
Best foods for Gastritis:
When dealing with gastritis, it's essential to focus on foods that are gentle on the stomach and promote healing. Here are some examples:
1. High-fiber foods: Opt for fruits, vegetables, whole grains, legumes, and nuts. These are gentle on the stomach and help regulate digestion.
2. Lean proteins: Include chicken, turkey, fish, tofu, and beans as they are low in fat and easily digestible.
3. Low-fat dairy products: Choose skim milk, yogurt, and low-fat cheeses to maintain calcium intake without excessive fat.
4. Healthy fats: Incorporate sources like avocados, olive oil, nuts, and seeds in moderation. These provide essential nutrients without triggering symptoms.
5. Probiotic-rich foods: Consume fermented foods such as yogurt, kefir, sauerkraut, and kimchi. They promote a healthy gut microbiome and aid digestion.
6. Ginger: This natural anti-inflammatory can help relieve nausea and soothe the stomach. Enjoy ginger tea or add it to your meals.
7. Green tea: Known for its antioxidant properties, green tea can be beneficial for reducing inflammation.
8. Fruits and Vegetables: Opt for non-acidic fruits such as bananas, melons, and papayas, as well as cooked or steamed vegetables like carrots, spinach, and sweet potatoes.
Foods to Avoid for Gastritis
Certain foods and beverages can exacerbate gastritis symptoms and should be limited or avoided altogether:
1. Spicy foods: Avoid hot peppers, chili powder, black pepper, and other spices that can irritate the stomach lining.
2. Acidic foods and beverages: Limit citrus fruits, tomatoes, vinegar, carbonated drinks, and caffeinated beverages, as they may increase stomach acid production.
3. Fatty and fried foods: Reduce intake of greasy foods, fried snacks, fatty meats, and high-fat dairy products. These can trigger symptoms and slow down digestion.
4. Alcohol: It is important to eliminate or minimize alcohol consumption, as it can worsen inflammation and irritate the stomach lining.
5. Processed foods: Cut back on processed snacks, fast food, and packaged meals. They are often high in additives, preservatives, and unhealthy fats that can exacerbate symptoms.
6. Spicy condiments: Avoid hot sauces, chili paste, mustard, and similar condiments that can irritate the stomach.
Tips for Managing Gastritis Through Diet
In addition to making mindful food choices, there are several strategies you can implement to help manage gastritis:
- Eating Smaller, More Frequent Meals: Consuming smaller meals throughout the day can help prevent stomach irritation and promote better digestion.
- Avoiding Trigger Foods: Keep track of foods that seem to worsen your symptoms and avoid them whenever possible.
- Keeping a Food Diary: Keeping a journal of your food intake and symptoms can help identify patterns and trigger foods.
- Drinking Plenty of Water: Staying hydrated is essential for overall digestive health. Aim to drink at least eight glasses of water per day.
- Managing Stress Levels: Stress can exacerbate gastritis symptoms. Practice relaxation techniques such as deep breathing, meditation, or yoga to help reduce stress levels.
Gastritis Treatment
Consult a qualified medical healthcare practitioner when you spot early signs of Gastritis. Though some people do believe there’s a reliable gastric cure at home available from simple doable home remedies derived from regular kitchen ingredients.
Manipal TRUtest offers a wide range of diagnostic services with assured quality, accuracy, and trust backed by 70 years of Manipal legacy. You can easily schedule a blood test such as Diabetes profile test, HbA1c, CBC, Kidney Function Test, Lipid Profile, Liver Function Test, Vitamin Test. Thyroid Profile. through our WhatsApp Chatbot, Mobile App, or Website. We also provide the convenience of a Home Sample Collection, where a highly qualified phlebotomist will visit you in the comfort of your home.
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Reference Links:
https://www.niddk.nih.gov/health-information/digestive-diseases/gastritis-gastropathy
https://www.mayoclinic.org/diseases-conditions/gastritis/symptoms-causes/syc-20355807
https://www.crohnscolitisfoundation.org/diet-and-nutrition
Healthy Lifestyle
Ditch these foods during High Cholesterol!
Having high cholesterol levels can increase the risk of heart disease and other cardiovascular problems. While genetics plays a role in cholesterol levels, diet also plays a significant part. By making some dietary modifications, you can effectively manage your cholesterol levels. Here are some foods you should consider minimizing or avoiding if you have high cholesterol:
Say No to these Foods During High Cholesterol:
1. Trans fats: Trans fats are found in many commercially processed foods, such as fried foods, packaged snacks, margarine, and baked goods. Trans fats raise LDL (bad) cholesterol levels while lowering HDL (good) cholesterol. Check food labels for partially hydrogenated oils, as they contain trans fats.
2. Saturated fats: Saturated fats are mainly found in animal-based products such as fatty meats, processed meats, full-fat dairy products, butter, and tropical oils like coconut oil and palm oil. These fats may increase LDL cholesterol levels, so it's best to limit your intake.
3. High-fat dairy products: Full-fat cheeses, cream, whole milk, and butter are high in saturated fats. Choose low-fat or fat-free versions of dairy products to reduce saturated fat intake.
4. Processed and fatty meats: Processed meats like sausages, hot dogs, bacon, and deli meats are high in saturated fats and cholesterol. Additionally, fatty cuts of meat, such as ribeye or T-bone steak, can contribute to elevated cholesterol levels. Opt for lean cuts of meat, remove skin from poultry, and consider alternative sources of protein like fish, legumes, or tofu.
5. High-cholesterol foods: Some foods naturally contain high cholesterol levels, including organ meats, shellfish, and egg yolks. While these foods can be part of a balanced diet, it's advisable to limit their consumption if you have high cholesterol. Instead, focus on lean protein sources and egg whites.
6. Refined carbohydrates and sugars: Foods high in refined carbohydrates and sugars can contribute to weight gain and lower HDL cholesterol. Limit your intake of sugary drinks, sweets, white bread, pasta, and pastries. Choose whole grains, fruits, vegetables, and high-fiber foods instead.
7. Alcohol: Excessive alcohol consumption can raise cholesterol levels and lead to various health issues. Moderate alcohol intake is considered reasonable for some individuals but consult with your healthcare provider to determine what level is appropriate for you.
It's important to note that while reducing or avoiding these foods can help manage high cholesterol, it's equally essential to incorporate a balanced diet composed of fruits, vegetables, whole grains, and lean proteins. Regular exercise, maintaining a healthy weight, and avoiding smoking are also crucial for optimal cholesterol management. Consult with a healthcare professional or registered dietitian for personalized recommendations based on your specific needs.
Manipal TRUtest offers a wide range of diagnostic services with assured quality, accuracy, and trust backed by 70 years of Manipal legacy. You can easily schedule a blood test through our WhatsApp Chatbot, Mobile App, or Website. We also provide the convenience of a Home Sample Collection,
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Ref. Links:
https://www.massgeneralbrigham.org/en/about/newsroom/articles/worst-foods-for-high-cholesterol#:~:text=The%20worst%20foods%20for%20high%20cholesterol%2C%20given%20their%20high%20saturated,Baked%20goods%20and%20sweets
https://www.health.harvard.edu/heart-health/4-foods-not-to-eat-if-you-have-high-cholesterol
Healthy Lifestyle
Best Food To Keep Warm In Winter
Layered in woollens, we all love the chilled breeze of winter. However, before the weather gets to us, we ought to keep some proven winter hacks that keep you warm naturally, from your kitchen’s haven. During the winter, it's important to focus on consuming foods that provide warmth and comfort. Here are some of the best foods to keep you warm, along with their reasons:
1. Soups and Stews: Warm soups and stews are excellent choices for winter. They contain a combination of ingredients like vegetables, meats, or legumes simmered in a flavourful broth. These hot liquids help to warm your body from the inside, providing both hydration and essential nutrients.
2. Root Vegetables: Root vegetables like sweet potatoes, carrots, beets, and parsnips are in season during the winter. They are loaded with vitamins, minerals, and fiber, which help in boosting your immune system. Additionally, they have a naturally sweet taste, providing a sense of comfort and satisfaction.
3. Whole Grains: Whole grains like oats, quinoa, brown rice, and barley are ideal for winter due to their warming properties. They are rich in complex carbohydrates, which provide a sustained release of energy and keep you feeling full and warm.
4. Hot Beverages: Warm beverages like herbal teas, hot chocolate, or mulled cider are comforting and help to create a cozy atmosphere. Additionally, herbal teas can have health benefits such as boosting your immunity, aiding digestion, and promoting relaxation.
5. Spices: Adding spices to your meals is an excellent way to warm up during winter. Spices like cinnamon, ginger, turmeric, cloves, and chili peppers have thermogenic properties, which can increase your body temperature and improve circulation.
6. Nuts and Seeds: Nuts and seeds are nutrient-dense, providing essential fats, proteins, and fiber. They are also a good source of vitamin E, which helps protect your body against winter skin damage caused by cold, dry air.
7. Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits are abundant during the winter and are packed with vitamin C. Consuming vitamin C helps strengthen your immune system, protecting you from colds and flu.
Remember to stay well-hydrated even in winter, as hydration is essential for overall health and regulating body temperature. Get annual health check-ups such as Iron Test, CBC Test done because early detection is the key to early prevention. For best comprehensive health checkup, consider Full Body Health Checkups Packages for analysis of Complete Full Body Health Check-ups. Visit our website or download our app from the app store or play store to Book Online Home Sample Collection at Home.
Manipal TRUtest offers a wide range of diagnostic services with assured quality, accuracy, and trust backed by 70 years of Manipal legacy. You can easily schedule a blood test through our WhatsApp Chatbot, Mobile App, or Website. We also provide the convenience of a Home Sample Collection, where a highly qualified phlebotomist will visit you in the comfort of your home.
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