THE PALAK PANEER STORY
If you thought eating palak paneer is a great source of iron,reading this article might change your thinking.

Palak paneer, a popular Indian dish is made by combining pureed spinach and paneer. Spinach is thought of as a good source of iron and paneer a milk product as a source of calcium. So a combination of both in a single preparation is thought to be a good source of both iron and calcium especially for kids who would normally not eat spinach in any other form. The fact however is something different.

Palak paneer provides calcium and very little iron. You may wonder why and this article tells you the reasons.

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled.

It is a rich source of vitamin A (and lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach. It is a source of folic acid (Vitamin B9), and this vitamin was first purified from spinach. To benefit from the folate in spinach, it is better to steam it than to boil it. Boiling spinach for four minutes can halve the level of folate.

Spinach is considered to be a rich source of iron. For example, the United States Department of Agriculture states that a 180 g serving of boiled spinach contains 6.43 mg of iron, whereas one 170 g ground hamburger patty contains at most 4.42 mg.
The bioavailability of iron is dependent on its absorption.

This is influenced by a number of factors.

Iron enters the body in two forms: nonheme iron and heme iron. All of the iron in grains and vegetables, and about three fifths of the iron in animal food sources (meats), is nonheme iron. The much smaller remaining portion from meats is heme iron. The iron in spinach is poorly absorbed by the body unless eaten with vitamin C. The type of iron found in spinach is non-blood (non-heme), a plant iron, which the body does not absorb as efficiently as blood (heme) iron, found in meat.The larger portion of dietary iron (nonheme) is absorbed slowly in its many food sources, including spinach. This absorption may vary widely depending on the presence of binders such as fiber or enhancers, such as vitamin C. Therefore, the body's absorption of non-heme iron can be improved by consuming foods that are rich in vitamin C. However, spinach contains iron absorption inhibiting substances, including high levels of oxalate which can bind to the iron to form ferrous oxalate, which renders iron in spinach unusable by the body.
Spinach also has a high calcium content. However, the oxalate content in spinach also binds with calcium decreasing its absorption. Calcium and zinc also limit iron absorption.[9] The calcium in spinach is the least bioavailable of calcium sources.[10] By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach.

Spinach, raw
Nutritional value per 100 g (3.5 oz)
Energy 97 kJ (23 kcal)
Carbohydrates 3.6 g
Sugars 0.4 g
Dietary fiber 2.2 g
Fat 0.4 g
Protein 2.2 g
Vitamin A equiv. 469 μg (52%)
Vitamin A 9400 IU
- beta-carotene 5626 μg (52%)
- lutein and zeaxanthin 12198 μg
Folate (Vit. B9)194 μg (49%)
Vitamin C 28 mg (47%)
Vitamin E 2 mg (13%)
Vitamin K 483 μg (460%)
Calcium 99 mg (10%)
Iron 2.7 mg (22%)
Percentages are relative to US recommendations for adults.Source: USDA Nutrient database
Paneer is a milk product and contains calcium.Tbe calcium in paneer in fact inhibits the iron absorption in spinach further when combined to make palak paneer.

Thus the spinach in palak paneer provides very little iron. In fact spinach by itself provides very little iron due to its calcium and oxalate content. To improve the iron absorption from spinach adding lemon juice a source of vitamin C helps.

IRON ------
It's all in the diet. Getting the right amount of iron and other nutrients from food is very important. As we grow older we need more iron and nutrients, but tend to pay less and less attention to what we're eating. A little care with diet can help keep anemia at bay.
Iron is found in two different forms in foods. They are called 'Haeme' and 'Non Haeme' iron. Animal foods like meat, fish, poultry, egg etc contain iron in its haeme form while the non-haeme form of iron is found in all plant foods.

Haeme iron is more easily absorbed than non-haeme iron and hence animal foods are considered to be a comparatively better source of iron. But vegetarians need not despair, for there are plenty of iron rich plant sources as is demonstrated

• Eat iron-rich legumes - Dried beans and peas are the most iron-rich plant sources in our diet. Soya bean is a valuable source of iron, vitamin B12 and protein. To combat anaemia add a quarter cup of soya bean in the form of beans or flour to your diet everyday. The simplest way is to add 100 gms of soya flour to 1 kg of wheat flour to make chapattis.
• Add on Vitamin C - Good news for vegetarians: vitamin C enhances the absorption of non-haeme iron from vegetables, fruits and fortified cereals. A glass of fresh orange juice with breakfast can more than double the amount of iron your body absorbs. Remember however that Vitamin C and iron work only when eaten together
• Cook in iron pots - In the old days the iron that leached into food from iron cooking pots and pans was the best unintentional fortification. Although an iron pot can only add non-haeme iron, it can make a big difference to your diet. So try to use iron pots and pans whenever practical.
• Add some fortified foods to your diet - Boost your iron intake by adding iron fortified or enriched breakfast cereals to your diet.
• Try to avoid refined and processed foods - Go easy on maida, pasta, noodles, polished rice, ready-to-eat foods, etc. Try to replace sugar with jaggery, which is a rich source of iron.
• Beware the calcium effect - Don't combine an iron-rich meal with too many cheese sauces and milk shakes. Milk and cheese don't contain the animal protein factor, and can in fact slightly inhibit iron absorption, primarily because of the high calcium and phosphate content.
• Don't drink tea or coffee with your meals - The tannins in these beverages bind with iron, making less of it available to your body. A cup of tea with breakfast can block three-fourths of the iron that you would have otherwise absorbed.
• Take supplements if required - Pregnant women need iron supplements since it's extremely difficult to meet the increased demand for iron through meals.

Calcium Sources
Calcium laden foods….
1.Dairy products like milk, curds, cheese, paneer and buttermilk.
2.Green leafy vegetables like spinach, amaranth. colocasia, fenugreek etc. and other vegetables like broccoli.
3.Whole cereals specially ragi.
4.Pulses like moong, moath beans, chana, rajma etc. Sprouted pulses are a better source of calcium as sprouting increases the calcium content.
5.Soya and its products like soya milk, soyabeans, tofu, soya granules and soya nuggets.
6.Nuts and oilseeds like almonds, walnuts, peanuts, sesame seeds (til) etc.

Fats—Essential in Small Amounts
Fats supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods
Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body process such as the maintenance of blood pressure and the progress of a healthy pregnancy
Types and Sources of Fats
Saturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature
Found primarily in animal foods and palm and coconut oils
Monounsaturated fat = a fat with one carbon-carbon double bond; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils
Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils and in fatty fish


Fats and Health
Fats affect blood cholesterol levels
Low-density lipoprotein (LDL) = “bad” cholesterol
High-density lipoprotein (HDL) = “good” cholesterol
Saturated and trans fats raise levels of LDL; trans fats also lower levels of HDL
Unsaturated fats lower levels of LDL
Fats also affect triglyceride levels, inflammation, heart rhythm, blood pressure, and cancer risk

Best choices = monounsaturated fats and polyunsaturated omega-3 fats
Limit intake of saturated and trans fats

Proteins—The Basis of Body Structure
Protein = a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen
Of twenty common amino acids in foods, nine are essential
Proteins form key parts of the body’s main structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones.
Complete and Incomplete Proteins
Complete protein sources = foods that supply all the essential amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete protein sources = foods that supply most but not all essential amino acids
Plants, including legumes, grains, and nuts
Recommended Protein Intake
Adequate daily intake of protein = 0.8 gram per kilogram (0.36 gram per pound) of body weight
Acceptable Macronutrient Distribution Range = 10–35% of total daily calories as protein

Carbohydrates—An Ideal Source of Energy
The primary function of dietary carbohydrate is to supply energy to body cells.
Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel
During high-intensity exercise, muscles get most of their energy from carbohydrates
During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen


Simple and Complex Carbohydrates
Simple carbohydrates contain one or two sugar units in each molecule
Found naturally in fruits and milk and added to many other foods
Include sucrose, fructose, maltose, and lactose

Complex carbohydrates consist of chains of many sugar molecules
Found in plants, especially grains, legumes, and tubers
Include starches and most types of dietary fiber

Whole Grains
Before they are processed, all grains are whole grains consisting of an inner layer of germ, a middle layer called the endosperm, and an outer layer of bran
During processing, the germ and bran are often removed, leaving just the starchy endosperm
Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients
Refined Carbohydrates Versus Whole Grains
Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds
Whole grains take longer to digest
Make people feel full sooner
Cause a slower rise in glucose levels
Choose foods that have a whole grain as the first item on the ingredient list on the food label
Whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, brown rice, popcorn, barley, etc.

Recommended Carbohydrate Intake

Adequate daily intake of carbohydrate = 130 grams
Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate
Limit on intake of added sugars
Food and Nutrition Board: 25% or less of total daily calories
World Health Organization: 10% or less of total daily calories

• Nutritional Requirements: Components of a Healthy Diets
• Essential nutrients = substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs
  
• Proteins
  
• Carbohydrates
  
• Fats
  
• Vitamins
  
• Minerals
  
• Water

Graying Hair

Have you started seeing the first strands of grey in your hair? Here’s what you can do to prevent further graying.

Causes of Graying of hair----

Grey hair, gives the indication of improper protein synthesis. The pigment melanin is responsible for the change of hair colors. Early graying of the hair is basically hereditary, and we can inherit it from one of our parents or grandparents. Grey hair can also be influenced by stress. A person experiencing a prolonged period of stress and anxiety may notice, over a period of time, white hairs gradually appearing. Malnutrition, worry, shock, deep sorrow, tension and other similar conditions may also slow down the production of melanin resulting in grey hair. Lack of some of the B vitamins, iron, copper, and iodine in the daily diet is said to be a contributory factor. Other causes of premature graying of hair are an unclean condition of the scalp, drying it with an electric dryer, and use of hair dyes.

What can I eat to prevent premature graying?

Eating seafood is possibly one of the best things you can eat to promote all-over hair health. It is rich in zinc, iodine and protein, which are excellent for the hair. So if you enjoy seafood, make it a point to have fish several times a week. Remember that eating canned fish will not give you the same benefits as eating freshly cooked fish. If you don’t eat fish, consider fish-oil supplements.
Iron is good for hair and is found in dark green vegetables, meat and some pulses. Remember that too many iron supplements can be bad for you.
Eating foods rich in Vitamins B and C will ensure that your hair stays strong, does not break easily, and does not grey early. Pork, vegetables, whole grains, wheat germ, soymilk are all rich sources of Vitamin B, while citrus fruits are excellent sources of Vitamin C. Eating adequate Vitamin C helps increase absorption of iron. Try and have a glass of orange juice daily.
Your hair will never be healthy if you do not drink enough water. Drink at least eight to ten glasses a day.

What else can I do to promote hair health and delay graying?

Washing your hair with very hot water or using hair-dryers excessively weaken roots, and may lead to premature graying. When using a hair-dryer, take care not to point it to your scalp. Similarly, try and wash your hair with cool or lukewarm water.
Nourishment and proper grooming is very important to keep the hair texture, growth, shin and luster in a good condition. Therefore use a shampoo & conditioner that suits your hair type. For daily washes, use a shampoo that is mild, gentle & moisturizing. Don't use too much conditioner or else it makes hair greasy.
Daily massage your hair with your fingertips; it helps proper blood circulation in the scalp.

DANDRUFF

Everyone experiences the dandruff problem some time in their life. Summer is the season which makes you sweat a lot thus giving you an oily and sticky scalp. On the other hand too much of dryness in the scalp can also lead to dandruff. The skin of the scalp is sensitive. Dandruff is nothing but the excessive shedding of dead cells of the scalp. Human body gets rid of dead cells occasionally. Loosing some amount of dead cells is normal but large amount of flaking could lead to irritation and redness. Dandruff is the accumulation of the dead skin in a large amount.

Causes of Dandruff

There are many causes of dandruff. To begin with an imbalanced diet and constipation can be reasons for a scalp full of white dandruff flakes. Using a shampoo which is not suitable for your hair or excessive use of hair products like gels, mousses and styling sprays can make hair unhealthy. Stress, fatigue, pollution and exposure to cold weather add to the problem even further.

Proper diet to cure dandruff

Follow a diet that keeps your hair healthy. For example, Omega 3 Fatty acids found in fishes is beneficial for hair. It is also necessary to have adequate amount of fibers in your diet.

One should add raw vegetables and fruits to the diet. Drinking plenty of water is also essential to keep skin hydrated. Intake of fibers and water helps dispel toxins from the body. Carrots, broccoli, spinach and tomatoes are rich sources of Vitamin A, including them in your diet helps fight infections. Dark green vegetables, sprouts, nuts, dry fruits and beans are also very beneficial for a healthy scalp.

Maintaining a healthy scalp is the only way to keep dandruff away.
• Wear scarves or caps before stepping out of the house. Sunrays are harsh on scalp skin and can harm hair structure.
• Avoid exposing hair to cold weather. It can cause hair problems including dandruff. Make use of head gears in extreme weather conditions.
• Wash your hair at least twice a week. In humid weather washing your hair thrice a week is advisable. Select a shampoo which is suitable for your hair texture.
• Condition your hair after every wash. Some may need mild conditioning and some may need deep conditioning, according to their hair texture.
• Apply a leave-in conditioners for shiny, radiant hair
• Avoid combing you hair when they are wet. Use a wide toothed comb.
• Avoid chemical treatments such as colouring, highlighting, straightening or perming if your scalp is prone to dandruff.
• Practice stress reducing methods such as meditation and yoga. These healing treatments can have positive effects on physical health and your hair condition too.

HAIR FALL

Does your hair fall a lot? Don't worry, you're not alone. Millions of people from all around the world suffer from dry, brittle and weak hair. Some of the possible reasons for falling hair are:
• Tension
• Too much work
• Illness
• Poor diet
• Over-exposure to the sun
• Perming
• Amateur bleaching
• Too frequent and inexpert use of tints, rinses or other colorants

Here is what you can do to prevent hair fall
• Shampoo regularly at-least 2-3 times a week. Remember, a CLEAN scalp is a HEALTHY SCALP.
• Good hair oil also promotes hair growth.
• A high protein diet with plenty of fruits, green vegetables and dairy products is a must.
• Drink 10-12 glass of water everyday.
• Use a very mild shampoo and condition your hair at least twice a week. When you do, make sure you rinse out the conditioner thoroughly, otherwise residue build-up will cause your hair to look limp and dull.
• Know your vitamins! IRON is important for healthy hair and brittle, limp hair indicates an iron deficiency. Spinach has a good iron content, so gulp it down!
• ZINC helps prevent hair loss and graying. Eat adequate zinc rich foods. Overweight people tend to have zinc deficiency, which is inversely related to the body mass index. Thus if you are overweight and if your hair falls too much, you may want to increase your intake of zinc containing foods. Recipes containing stone ground, wholegrain flour are rich in zinc.
• A shortfall in VITAMIN B may cause dandruff, falling hair, loss of color and could encourage grey hair. So B group Vitamins are essential for gloss, color and thickness.
• VITAMIN C ensures the health of capillaries supplying blood to hair follicles. Make sure your diet includes plenty of fresh fruits and veggies.
• VITAMIN E encourages hair growth. Switch from refined flours to whole-meal and wheat-germ, eggs, vegetable oil.
• COPPER stops hair from falling. Studies show that the copper content in the blood serum of people with falling hair is less than normal. Include small quantities of nuts, especially cashews and peanuts, seeds, whole milk and beans in your diet as these contain minute but important amounts of copper.

What should I do when I get acne?

Acne is common at puberty. If infected by pressing and pricking and allowing dirt to infiltrate the vulnerable areas, it causes major problems.
Following precautions, could help to get rid of the problem:
Don't press or prick acne unnecessarily.
Hygiene of the whole body, especially of the face, is essential to remove dirt and grime from the face, wash your face frequently with warm water.
Remove oil (surface oil) from the face by washing it with mild soap. To clean your face you can use a small slightly abrasive face sponge. In severe conditions when pain and inflammation persists steaming will be beneficial. Avoid oily cosmetics. Non-oily, non-greasy and water-based cosmetics can be used. But it is always better if you avoid the use of cosmetics.
Raw milk: Wash your face with raw milk before you go to sleep. This is termed as effective and easy method to get rid of acne.Steam: take a steam from boiled water with your head covered with towel, it help in opening the pores. Do it twice a week. Remember to rinse your face with cold water after that
Avoid mental tensions, worries fear and avoid excessive thinking. mental relaxation with meditation and yoga will help you to release your tension. Be relaxed, the problem gets resolved.
Fresh water, fresh air, and sunlight will help to improve the skin condition.
Fresh water, fresh air, and sunlight will help to improve the skin condition.
Regular exercise and long walk will keep you fresh, fit and fine.
Diet plays a dynamic role in keeping you healthy. Bad dietary habits are likely to produce disease. So you should be keen on taking nutritive and healthy diets.
What diet should I take?
Eat a diet high in fiber, like whole grains, fresh vegetables and fruits to provide nutrients to your skin Experts believe that dietary changes are very successful with most of the people. Drink six to eight glasses of water everyday as it helps your body system to work properly.
· Avoid hot (ushna), spicy, oily, fried and pungent food.
· Always try to avoid junk food, fast food and outside food (because it contains lots of spices, oil, and chemicals such as sodium bicarbonate etc.)
· Cut out fats and take leafy vegetables in plenty with proper washing and cleaning, it will form bulk of the stool you pass and will give you relief from constipation.
· Take sufficient amount of water, liquid juice etc., which will reduce dryness of intestine and will drain out wastes from your blood through urine. Fruit juice such as grapes, lemon etc., is recommended.
Do not:
· Do not wash your face vigorously.
· Limit exposing your skin to the sun
· Do not touch your face, when your hands are unclean.
· Do not squeeze pimples, as it may lead to more blemishes.
· Consume less sugar, caffeine, refined processed food, meats that are high in fat and food that contains a lot of iodine.

Evaluation of Internet Health Information

Evaluating Sources of Health Information

• Go to the original source
• Watch for misleading language
• Distinguish between individual research reports and public health advice
• Remember that anecdotes are not facts
• Be skeptical and use your common sense
  
  
  Evaluating Sources of Health Information: Internet Resources
• What is the source of the information?
• Who is the author or sponsor of the site?
• How often is the site updated?
• What is the purpose of the page? Does the site promote particular products or procedures? Are there obvious reasons for bias?
• What do other sources say about the topic?
• Does the site conform to any set of guidelines or criteria for quality and accuracy?
  
  
  
  
  
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Computer Vision Syndrome

COMPUTER VISION SYNDROME                           -DR KARISHMA MANE   It has been a long gap since the last post. The title of today's article is the reason that kept me away for so long. CVS (Computer Vision Syndrome) as it is popularly known is now a common ailment affecting all those who work for long hours on the computer. So what is this Syndrome? Computer Vision Syndrome is a temporary condition resulting from focusing eyes on a computer display for long uninterrupted periods of time. Symptoms include--- Headache, eye- strain, blurred vision, dry eyes, neck pain, fatigue and difficulty in refocusing the eyes Conditions of improper lighting, poor ergonomics etc aggravate the condition. Pathophysiology ---- Decreased natural blinking reflex, which in a normal human eye is 15-20 per minutes lead to dry eyes Prolonged near focusing puts a strain on the ciliary muscles of the eye   Preventive measures-----Involve two kinds of measures --- 1) Relaxation measures for the eyes Ø      Regular eye examination by an ophthalmologist once a year. Ø      Periodic rest to the eyes and its muscles, blinking the eyes at regular intervals to moisten the eyes with a tear film. Ø      A common therapy suggested is the 20-20-20 exercises. It advises- Every 20 minutes focus the eyes on an object 20 feet (6 meters) away for 20 seconds. Ø      Practice yogic exercises for the eyes like Trataka, Yoni mudra at the work place during breaks. These can be practiced in any location and do not need much space. Ø      Simple Palming exercise, involves rubbing both the palms together and placing them on closed eyes for 1 – 2 minutes is helpful. Ø      Anti-reflective coating for the eye- glasses or computer glasses if available. 2) Corrections at work- station--- Ø      Proper lighting- Avoid bright natural light from windows using curtains, blinds etc. Artificial interior lighting should be ambient. Ø      Position the computer monitor so that the light source is to the side of the monitor instead of back or front. Ø       Position the computer screen in front of you and not to one side of the work area Ø      The computer screen should be 20 –26 inches away from you Ø      The center of the screen should be at least 10-15 degree below your eyes for comfortable positioning of the head and neck. Ø      Adjust the display setting of the monitor to enhance contrast and minimize brightness Ø      Use an anti-glare screen if possible or an LCD screen with good resolution. Ø      Correct your posture and balance while working. The chair should be with arms such that your arms are parallel to the floor when you type and feet resting flat on the ground or on a foot- stool. Ø      Keep your back straight and shoulders back. Ø      Include Vitamin A and C in your diet.   These measures help both in treating and preventing the condition. For those who are unaware-- Yogic exercise Trataka is performed as below— 1 Sit cross-legged with the spine erect and abdomen drawn in (Can be performed while sitting in a chair with feet flat on the ground) 2 Stretch left hand with thumb projected vertically upwards 3 Look at the shine of the nail as long as comfortable 4 Move the left hand towards the tip of the right shoulder 5 Continue gazing at the nail of the thumb 6 Return left hand to normal position 7 Repeat the above steps with the right hand.   Yogic exercise Yoni mudra is performed as follows--- 1 Sit in a similar position as above 2 Place palms of the hands over the face of the respective sides while fingers fill the apertures 3 Thus the thumbs should cover the ears, index fingers should close the eyelids, middle fingers placed on the two sides of the nostrils, the ring fingers on the upper lip and little finger on the lower lip. 4 After a few minutes a state of conditioned internal equilibrium is felt irrespective of the external office environment. A sense of calmness and relaxed state of the body is achieved.

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ANOTHER REASON TO SMILE

ANOTHER REASON TO SMILE   WHY SHOULD WE SMILE????             SMILING   is healthy. HOW DOES IT HELP US???? v     Helps body's immune system, it keeps us healthier, cures depression, reduces stress and induces sleep v     Smiling reduces stress, releases the feel good hormones and calms the mind v     Smiling relaxes the tensed body and release the strain on the muscles v     Smiling is invigorating, rejuvenating v     Smiling has no unpleasant side-effects v     Smiling is all natural, organic, non-fattening and naturally sweet. v     It contains no preservatives, no artificial ingredients and is 100 percent wholesome goodness. v     Smiling is practically perfect. No batteries to wear out, no periodic check-ups, low energy consumption and high energy yield. v     Inflation proof, no monthly payments, no insurance requirements, non-taxable and theft-proof HOW DOES IT HELP THE ENVIRONMENT???? v     Smiling is environment – friendly. v     Since a smile is entirely returnable it is highly infectious, spreads fast and better of than all the communicable diseases. v     Smiles create a great positive environment that attracts people be it at work or home v     A smiling staff at a service center can do wonders to public relations and customer care. v     Smiles released in the environment are better than most gases that are released from car exhausts. WHAT CAN BRING A SMILE ON OUR FACE???? We feel that our life is so busy, stressful, occupied that we do not have the time to smile. Our minds are so preoccupied with work, daily activities and emotions that we hardly smile. In fact most of us would wonder at what possibly exists around us that can bring a smile on our faces. We often wonder we might look foolish or weird if people found us smiling for no apparent reasons. We just need to set aside our prejudices and look around. Let's take a normal working day in our lives------- Ø            Most of us wake up early to get ready for work say at 5.00 or 6.00 AM do we ever bother to listen to the early morning chirping of birds as they give their wake up calls on the trees around our buildings? This does not require us to interrupt our daily routine. Do we even bother to look up at the early morning sky changing its colors Ø         For that matter how many of us even wish our family with a smile a simple "GOOD MORNING " Try it and the smile on our loved ones faces will make our day. Ø            Now when we travel to work either by cars, trains or any public transport we get irritated at the crowd the traffic jams Instead once try to look at the greenery visible from the train windows or listen to       soft music, hum a song Ø            Ever tried helping a fellow passenger in a trivial manner the gratitude if shown or the simple feeling that you help someone will keep you smiling through the day. Ø            At work make it a point to greet people with a smile even those we do not particularly like. Most will find it difficult not to return our smile. Ø            Now if it's a busy day a deadline to meet work pressure and our boss both making us feel frustrated –Let us Close our  eyes for a moment      Think of the smallest thing that brought a smile on our face the other day            Or think of our last vacation with our family            It sure will bring back the smile, help clear confusion and it will also give our               boss the faith that  since we are smiling the situation is under control. Ø            We can buy flowers without an occasion decorate them in a vase on our desk or carry them home they will bring a smile on our face throughout the busy day. Ø            Spend time with our family and kids whenever possible may be as outings, picnics drives or even a simple family game of cards the smile and laughter will provide an instant source for recharging when in stress. Ø            If possible helping around in work at home or cultivating a hobby it can be anything but our something special that brings back the smile on our tired faces.   I guess these many simple, small, everyday inexpensive things can bring a smile on our faces. Try it and feel the difference Let us start right now-----------------------        TRY OUT THE SMILE EXPERIENCE And let us know whether its for real or not  ENJOY SMILING :-)               - DR KARISHMA MANE

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Diet in fever

DIET DURING FEVERS                     -         DR KARISHMA MANE      In previous articles, we talked of fever, care during fever and how we can help our doctor diagnose fever. Commonly another dilemma that patients and their families face is what to eat and drink during fever. Diet to be followed during fevers especially those of acute nature where the patient's desire to eat is poor, there is hardly any appetite for food is always a confusion.   Experts in the field of Dietetics talk of the metabolic changes that occur during fever--- q       An increase in metabolic rate amounting to almost 13 percent for every degree Celsius rise in body temperature (7 percent for every degree Fahrenheit rise) the increase is due to restlessness. Thus there is a greatly increased caloric need q       Decreased glycogen stores and adipose tissue stores q       Increased catabolism of protein places an additional burden upon the kidney q       Accelerated loss of body water owing to increased perspiration and excretion of body q       Increased excretion of Sodium and potassium   Thus the diet given during fever should pay attention on the following---- Ø      Energy---Patient can initially ingest only about 600 to 1200 kcal daily in fever but this should be increased as fever reduces and patient's condition improves. Ø      Protein---Adequate intake is advised. In case of prolonged fever, 100g or more of protein is advised. Ø      Carbohydrates--- Glycogen stores are replenished with liberal intake of carbohydrate Ø      Fats---Fried food and rich pastries to be avoided Ø      Minerals --- Sufficient intake of salt (NaCl) is accomplished by use of soups and salt in food. Ø      Vitamins---Fevers increase requirement for Vitamin A and C. Oral antibiotics and drugs interfere with synthesis of some B complex vitamins by intestinal bacteria So supplementation is indicated. Ø      Fluids--- Intake must be liberal to replace the loss from sweat and permit adequate volume of urine for excreting wastes. Daily intake of 2500-5000 ml of fluids in various forms is necessary. Ø      Ease of digestion--- Bland (without spices) readily digested food should be used to facilitate digestion and rapid absorption. Food should be soft easy to chew and well cooked. Fluid diets can also be used. Ø      Intervals of feeding and quantity of food--- Small quantities of food at intervals of 2 to 3 hrs will permit adequate nutrition without causing a burden. It should be remembered that fluid diet increases abdominal distension i.e. cause bloating of abdomen to the point of discomfort. For patients experiencing nausea, vomiting it is better to give solid dry food like biscuits, bread toast etc. In prolonged fever i.e. is fever lasting for more than a few days it becomes essential to feed the patient a high protein, high calorie diet to prevent weight loss.   Foods to be included in diet in fevers------ v     Whole fruits like apples, seasonal fruits available locally. To soften they can be steamed if necessary. v     Fruit juices freshly prepared at home v     Clear soups made out of vegetables without the cream v     Steamed vegetables can also be ground into a puree to make soft diet v     Cooked thin dals (pulses) (or excess water in cooked dals) (good source of proteins) v     Coconut water v     Bland cooked food as appetite improves v     Bread toasts without butter v     Water plain or with glucose added to it. v     Steamed Rice cooked in excess water to make a soft paste for easy ingestion. v     Skimmed milk can be consumed if comfortable. v     Adequate amount of salt should be added to the food   Avoid the following food during fever----- v     Spicy food v     Ghee, butter, vegetable oils v     Fried foods v     Rich cream pastries, cakes v     Beverages like tea coffee v     Outside food

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