nutrition – Page 2 – Hello Doctor

Is chicken soup good for flu?

April 20th, 2018 by The Hello Doctor Team

Chilly months seem to go hand-in-hand with colds and flu.

There’s the inevitable itch in your throat, coughing, headache – and of course, the sniffles. Before downing your over-the-counter medication, is it worth trying that old natural remedy: chicken soup? It’s delicious, warm and filled with nutrients – and seems to do the trick.

Here’s why.

Magic liquid

According to studies, cooking chicken releases the amino acid cysteine, which resembles a drug that can treat upper respiratory infections. Even better, when you add vegetables to your soup, you’re adding vitamins too, which ups your flu-fighting capabilities.

Drinking liquid broth soups also speeds up the movement of mucous in your nose. The hot liquid opens up your blood vessels which increases blood flow and allows the mucous to flush everything out. The warm broth not only soothes your throat, it helps you stay hydrated and eases congestion too.

More helpers

Add garlic to your soup. This pungent ingredient has antibacterial properties that help the immune system fight infections.
For veggies, choose tomatoes, bell peppers, squash, spinach and broccoli. These health helpers are packed with antioxidants that will help keep your immune system healthy.
Grapefruit, oranges, and lemons are bursting with nutrients and Vitamin C, which will help fight off the sniffles. Drink water to stay hydrated. Sip on 100% orange juice with pulp. It’s packed with Vitamin C and folic acid, which will give your immune system a boost while quenching your thirst.
In cold weather, hot ginger tea warms the body.

A word on probiotics

Regulating the good bacteria in your gut can help boost your immune system. Have some yoghurt with your favourite citrus fruits to get a boost of Vitamin C too. Greek yogurt is filled with sickness-fighting probiotics, and packed with more protein than regular yogurt.

Turn up the temperature

Add a dash of cayenne pepper to your soup or stew. Cayenne pepper is rich in Vitamin C and helps relieve chills, coughs, and congestion. It’s also an antioxidant and antiseptic. You can even stir some into your tea.
Chilli peppers can ease congestion and reduce swelling around your nose and throat. It will also help thin out your mucous enough for your body to cough or sneeze it away.
Sprinkle red pepper flakes on your vegetables, grains, chicken, or meat. A little goes a long way. They will boost immunity and open up your blocked nose.
When you eat spicy foods, your body will naturally loosen the mucous and phlegm that’s clogging your body and you might be able to breathe a little easier.
Stay away from spicy foods if you have an irritable stomach; it may only aggravate your symptoms.

References:

Food to give you a bright smile

April 20th, 2018 by The Hello Doctor Team

Are you really what you eat? Well, your teeth can attest to that. A quick bite of your favourite meal may satisfy your hunger and cravings, but what is it doing to your teeth? It’s important to remember, your milk teeth days are gone. The pearly whites you have today are the only ones you’ll have for your life, so we need to look after them!

As you age, your tooth enamel tends to degrade. Aside from brushing, flossing and regular dental visits, certain foods can strengthen tooth enamel, prevent cavities, ward off gum disease, and even whiten your teeth.

The villains

Nip that butt

Smoking has serious health consequences, and stains your teeth. This is caused by the nicotine and tar in tobacco. Smoking can also cause tooth loss, gum disease, bad breath and diminish your sense of taste.

Guilty pleasure

Foods that contain sugars can contribute to tooth decay. Sweets and fizzy drinks are culprits in causing the hard, outer layer of your teeth to wither away. Bacteria, and bad oral hygiene habits cause more decay, which later leads to tiny holes in the teeth. These acids can cause the tooth enamel to break down and form a cavity.

Nutrition and oral health

If your diet lacks the necessary nutrients, your mouth may have a difficult time fighting off infection. Make an effort to restrict the amount of sugar you eat. Read food labels and choose low-sugar foods and drinks.

Brighten your smile

Strawberries

These berries are packed with malic acid; an enzyme that naturally makes teeth whiter.

Milk, yoghurt and cheese

Dairy products contain lactic acid. These may help protect against decay. Research suggests that the proteins in yoghurt can bind to your teeth and prevent an attack by harmful acids that cause cavities. A study has found that kids who ate yoghurt four times a week had less tooth decay than kids who didn’t.

Pineapples

Pineapple naturally contains bromelain; a compound with anti-inflammatory and cleansing properties. It’s been found to be an effective ingredient in stain-removing toothpastes.

Apples

This fruit may be sweet, but it’s also high in fibre and water. Eating an apple produces saliva in your mouth, which rinses away bacteria and food particles.

Celery

Just like how your toothbrush scrapes away food particles and bacteria from your teeth, the crunch of celery as you chew does the same. It’s also a good source of vitamins A and C and has antioxidants that can boost the health of your gums.

Carrots

Carrots can be your cavity-fighting friend. Sticks of raw and crunchy carrots act as a natural toothbrush. The vegetable contains Vitamin A, which is vital for strengthening delicate tooth enamel. Snack on a carrot as an in-between-meal treat to massage your gums and clean in between teeth.

References:

Feed your baby’s brain

March 2nd, 2018 by The Hello Doctor Team

Your baby might not be able to read yet, but you can improve his brain development during feeding time. Babies are especially vulnerable while they’re growing and developing, so it’s important to include the right foods in his diet. No one single food will give your child all the right nutrition and vitamins, so make sure to give them a variety of fresh foods.

Good to know

Before you get started with solid foods, keep in mind:

Talk to your doctor before introducing a new food into your baby’s diet as there may be possible allergies.
Babies are usually ready to start having solid foods between the ages of four to six months when they’re able to swallow (ask your doctor’s advice).
Check for other clues. Can he hold his head up straight, sit upright without support, and is he interested in what you’re eating?
Only offer one new food every seven days. If there’s an allergic reaction, you’ll be able to detect the cause more easily.

Brain helpers

Greek yoghurt

When it comes to a healthy snack for kids, Greek yoghurt is king. It contains complex vitamins that help the growth of brain tissues and neurotransmitters. This super brain food also keeps the brain’s cell membranes flexible, which helps it to send and receive information. Yoghurt is easy to digest, and has double the protein and half the sugar of regular yoghurt. For a sweet treat, blend soft peaches or strawberries along with a serving. Don’t give Greek yoghurt to babies younger than six months.

Avocados

Avocados are filled with good fats. This green fruit has high levels of B-complex vitamins which helps reduce the risk of hypertension. Blend avocado with breastmilk or water to create a creamy puree. You can also add banana for a sweet kick. If your baby is older than 10 months, mash up the avo with a fork for a chunkier texture.

Eggs

Egg are packed with Omega-3 fatty acids, zinc and choline. These all help with concentration. Choline also helps produce memory stem cells. Research found that babies who have at least one egg a day after the age of six months, have higher levels of choline than other babies. Egg is a possible allergen, so check with your doctor if your baby is ready to have egg in his diet. Only the yolk can be served to a baby until the age of one. To serve, hard-boil an egg and pop out the yolk, then mash it with some breastmilk, Greek yoghurt or applesauce.

Fish

Fish might not cross your mind when it comes to baby food options, but it should. Fatty fish like salmon, sardines and tuna contain Omega-3 fatty acids. Think of these as the building blocks of brain tissue. Adding fish to your baby’s diet will help improve his mental skills. You can start feeding your baby fish as early as six months. Serve it pureed or mashed with vegetables like sweet potato.

Berries

Berries contain Vitamin C and antioxidants; all good for brain function and memory. Besides that, it makes a healthy alternative to other sweets. Choose strawberries, blueberries, cherries and blackberries. The brighter the colour, the more nutrition in the berry. To serve, puree berries with applesauce, yoghurt or bananas. You can also stew berries to make them softer by simmering and then blending them with a little water.

References:

These foods will help you sleep

February 28th, 2018 by The Hello Doctor Team

The last thing you want after a long day at work is to toss and turn as sleep eludes you. No one wants to take Insomnia to bed. It’s worth noting that the foods you eat may be culprits. On the upside, there are also foods that can bring on forty winks faster than you can count sheep.

First, let’s understand why sleep is so important: Sleep affects everything! According to the Harvard Medical Health School, the lack of sleep goes far beyond simply making you tired and moody. A lack of sleep can increase your risk for obesity, the development of heart diseases, and Type 2 diabetes.

Sleep also impacts your day-to-day activities. According to research, sleep deprivation has been linked to irreversible brain damage, cognitive decline, memory loss and possibly Alzheimer’s disease. Your brain needs as much rest as possible to efficiently carry out tasks.

One of the causes of insomnia is sleep apnea. This condition can wake you up several times during the night. It is caused by pauses and shallow breathing while sleeping, when your airway closes. There are also other complications like surges in blood pressure and cardiovascular disease. The good news is that when sleep apnea is treated, blood pressure may go down.

If you think this may be you, get it checked out by your doctor ASAP.

Snooze away

Skip the refined carbohydrates, sugar-laden drinks and baked goods, as they reduce serotonin levels (a chemical messenger that acts as a mood stabiliser) and wrecks your sleep. Instead, opt for wholegrains as bedtime snacks. Choose popcorn, oats, or wholewheat crackers.

Milk and yoghurt are other sources of the amino acid, tryptophan. According to research, calcium is effective in reducing stress and stabilising nerve fibres, including the ones in the brain. Sip on a glass of warm milk before bed.

Bananas are a good source of magnesium and contain tryptophan. Both properties may help you get a good night’s rest.

Cottage cheese contains casein, a milk protein that’s known to help with overnight muscle repair and growth when eaten before bed.

Prunes are loaded with Vitamin B6, calcium and magnesium; these help make the hormone, melatonin, which regulates sleep.

Dark chocolate contains serotonin, which helps relax your body and mind. It’s also rich in magnesium; an essential mineral that keeps your body clock running on time.

Cherries, nuts and oats, are natural sources of melatonin. When eaten regularly, they can help regulate your sleep cycle.

A handful of almonds contain tryptophan and magnesium, which help to naturally reduce muscle and nerve function while also regulating your heart rhythm.

Good to know

Do you ever wonder why you have the sudden urge to take a nap right after you’ve eaten? After a heavy meal, your insulin levels spike. For everything that you eat, your pancreas produces insulin to regulate your blood sugar levels. The heavier your meal, the greater the insulin production. The increased secretion of insulin in your body, results in the production of the sleep hormone. It gets metabolised into serotonin and melatonin in your brain and this ultimately induces drowsiness.

References:

Clean your diet, clear your skin

February 20th, 2018 by The Hello Doctor Team

It is huge! In fact, it doesn’t matter what size it really is – when you spot a pimple on your face, it always feels like it is massive. It would be understandable if you were a teenager, but why do some of us still suffer with this as adults?

Thanks to human biology, hormones and the complex nature of your skin, acne is a global challenge. It is most common among male teenagers as their testosterone levels are usually high, but it can affect men and women of all ages. This pesky skin condition can be persistent, but there are ways to treat it. You can start by changing up your diet.

Skin wreckers

Researchers have found that certain foods spike your blood sugar more quickly than others and cause your body to release insulin. Too much insulin in your blood may cause your oil glands to produce more oil and increases the risk of acne. These are called “high glycaemic” carbohydrates. These foods include pasta, white rice, white bread and sugar.

It was also found that a diet based heavily on dairy, saturated fats and trans fats, are linked to the production of acne. According to research from the Journal of Clinical, Cosmetic and Investigational Dermatology, food like these stimulates hormones which can cause excess oil to be released from your oil glands, and inflammation; leading to acne problems.

A plate of health

Just like hyperglycaemic foods can make acne worse or help cause acne, low glycaemic foods may reduce the risk of developing acne. Complex carbohydrates are great acne helpers. These are found in wholegrains, legumes and unprocessed fruit and vegetables.

Foods with zinc (beef, lamb, pumpkin seeds and spinach), Vitamin A (carrots, sweet potato, broccoli), Vitamin E (almonds, avocado and butternut) and antioxidants (cranberries, pecans and kidney beans), helps reduce skin inflammation.

Good to know

Other skin-friendly foods include spinach and other dark green and leafy vegetables, tomatoes, blueberries, wholewheat bread, brown rice, quinoa, beans, peas, and lentils, salmon, and other kinds of fatty fish and nuts.
You don’t have to give up chocolate to have clear skin, just switch to dark chocolate and watch your portions, and stick to chocolate with a high percentage of cocoa. It contains zinc; an acne fighter, so eat up!
Drink your way to better skin by swapping your coffee for green tea. It’s rich in polyphenols which helps increase blood flow and oxygen to your skin, improving its look, health and feel.
Back away from the processed foods as they contain more sugars and fats than you need, which may wreak havoc on your skin. Stock your kitchen with basic cooking ingredients and you’ll find that avoiding processed items will be much easier, healthier and cheaper.
Let’s not forget the foundation of good skin; water. Aim for eight glasses a day to keep your skin hydrated and help flush out toxins.

References:

Bloated or constipated? Then avoid these foods.

February 20th, 2018 by The Hello Doctor Team

Suddenly can’t fit into your favourite jeans? Blame it on your bloated belly!

Constipation and a bloated stomach go hand-in-hand. Constipation is the uncomfortable process when you find it difficult to pass stools; or it happens less often than it should. This varies from person to person to person, but usually, fewer than three bowel movements a week leads to constipation.

If you have very hard or small stools, no appetite, a feeling that you can’t relieve yourself and bloating, you may be constipated.

Bloating can be a symptom of constipation but it can also be caused by built-up gas or water retention (when your body collects water). After you eat or drink, liquids take up space in your tummy and intestines, and this may cause it to expand. Bloating and constipation can ease up on its own in time, but if your belly is too swollen to even button your jeans, it might be time to check your diet.

The culprits

Broccoli, cabbage and kale
These nutritious green vegetables all contain raffinose, a sugar that stays undigested until your gut’s bacteria ferments. During fermentation, you produce gas, which makes you bloat. It’s still important to include these healthy greens in your diet though, so keep your portions in check and steam before eating to soften the fibre, making them easier to digest.

Dairy
If it only takes a few slices of cheese or a little milk to make you constipated, gassy or bloated, then you may be lactose-intolerant. This means your body can’t break down lactose (a sugar found in dairy products). This causes gas to form. Dairy is also high-fat and low-fibre which causes constipation. If dairy doesn’t agree with you, try non-dairy options like soy milk products and look for lactose-free labels.

Salty foods
If something tastes bland, your first reaction would probably be to reach for the salt; another bloat red flag. Eating foods high in salt triggers water retention which may swell your tummy. Salt mainly sneaks its way into your diet with processed or packaged foods, including soups and bread. Processed foods with high amounts of salt may also cause your bowels to become sluggish. Cut down on salt and drink loads of water to help flush out the sodium.

Apples
This crunchy fruit makes a good snack because it’s packed with fibre and nutrients, but it can cause your belly to balloon. Apples contain fructose and sorbitol; sugars in fruits which cause your tummy to puff up. Include apples in your diet as they add protein and Vitamin C, but eat it in moderation and separately from meals. Pears and peaches may also cause you to bloat.

Eat the bloat away

Cucumber
This humble green vegetable isn’t just handy for under-eye puffiness. It can also debloat your belly. Cucumbers contain quercetin, an antioxidant that helps reduce swelling. Slice it up to eat as a snack or add it to a glass of water for a refreshing drink.

Banana
Potassium-rich foods like bananas, kiwis and oranges help prevent water retention which causes bloating. They do so by regulating the salt levels in your body. Bananas also have soluble fibre which can relieve or prevent constipation. Add a few slices to your cereal or yoghurt in the morning for a fibre boost.

Yoghurt and other probiotics
Probiotics like yoghurt, chia seeds and cottage cheese are packed with good bacteria which help with digestion. As it helps regulate the health of your digestive tract, it also keeps your tummy from expanding. Sweeten plain options with jam, berries, granola or a little honey.

Top tips

Dehydration can lead to constipation, so drinking more water will help relieve constipation.
Sip some green tea if you feel backed up. Caffeine found in coffee stimulates your digestive system.
Prunes will help; they contain fibre and a natural laxative called sorbitol.

References:

Healthy Pancakes in 1-2-3!

February 20th, 2018 by The Hello Doctor Team

Pancakes probably don’t come to mind when trying to choose a healthy, nutritious breakfast, but you’d be surprised!

Here are three quick, easy and scrumptious pancake recipes to get you started. All you need are three basic ingredients and a pan. Ready?

Healthy banana pancakes

Bananas are high in antioxidants; contain high levels of B vitamins, potassium and magnesium. Best of all, they make for a deliciously, fluffy pancake.

Ingredients

1 banana.
2 eggs.
Cinnamon or chocolate chips.

Method

Mix the banana and eggs using a blender.
Add cinnamon or chocolate chips into the batter.
Pour the mixture in small amounts into a heated pan.
Flip over when you see bubbles forming on both sides.

Tip: Don’t make the pancakes too thick because flipping them is not as easy as with regular pancakes.

Flourless pancakes

This pancake makes a hearty breakfast treat as it’s cooked with oats. Oats contain soluble fibre which helps to lower cholesterol and stabilise your glucose (sugar) levels.

Ingredients

1/2 cup oats.
1 medium banana.
3 1/2 tbsp of your choice of milk.

Method

Combine all ingredients with a hand blender.
Pour ladles of batter into a greased pan.
If you can get a spatula underneath without breaking the pancakes, flip and cook for an additional minute on the other side.

Tip: Make and freeze extras for days when you’re too busy to whip up breakfast.

Blueberry pancakes

Besides being delicious fresh or frozen, blueberries contains Vitamin C, Vitamin A, Vitamin C, antioxidants and fibre. So add some to your breakfast pancakes and enjoy!

Ingredients

1 ripe banana.
1 egg.
1/4 cup blueberries.

Method

Beat your egg in a medium mixing bowl.
Add banana and mash it up until it’s mixed well.
Add blueberries and stir to mix.
Pour batter into the pan.
Let it cook until the bubbles on the top begin to pop and you can easily slide a spatula under the entire pancake.

Tip: Drizzle honey over your pancakes for a sweeter treat.

Tasty toppings

Melted dark chocolate (small amount) topped with bananas.
Greek yoghurt and cinnamon.
Sugar-free apple butter.

References:

The deadliest hormone-problem in the world

January 8th, 2018 by The Hello Doctor Team

Diabetes is taking over the world, growing at scary rates. Recent statistics show that here in Africa diabetes is the fastest-growing chronic condition. In fact, more people die every year due to complications from Diabetes, than from violent crimes!

The single hormone responsible for the pandemic

Many people misunderstand diabetes. You don’t get diabetes like you get a cold or the flu: it’s not something that happens to you. A more accurate way to describe the condition, would be:

“Your body’s insulin is not working properly.”

Insulin is the hormone responsible for regulating the amount of glucose (sugar) in the blood. When you have enough insulin, and it works properly, they act like a key: unlocking your body’s cells, so that glucose can be absorbed and used for energy throughout the body. It keeps your blood sugar levels within a healthy range.

Insulin facts:

Everyone needs insulin. Whether you make enough insulin or not is the issue. People who don’t have diabetes make enough of their own insulin to keep their blood sugar at healthy levels. People with Type 1 diabetes don’t produce any insulin, and need to inject themselves to maintain healthy blood sugar levels. People with Type 2 diabetes make insulin, but their bodies don’t respond well to it. So, they may also need to take insulin.
Insulin treatment is not a one-size-fits-all approach. The amount of insulin you need depends on the severity of your condition, your diet and level of activity.
Insulin is a protein. Insulin must be injected with a syringe, an insulin pen, or an insulin pump for it to get into your bloodstream.
Insulin can be divided into four types. Rapid-acting insulin: works within 15 minutes of injection, peaks after one hour, and lasts two to five hours. Short-acting insulin: works within 30 minutes of injection, peaks after two to three hours, and lasts five to eight hours. Long-acting insulin: reaches the bloodstream hours after injection, and lowers blood sugar levels gradually over 24 hours. Intermediate-acting insulin: reaches the bloodstream about two to four hours after injection, and is effective for 12 to 18 hours.
Insulin can be injected in different parts of the body; your thighs, arms, and buttocks. Avoid injecting within about 5cm of your belly button as insulin isn’t absorbed well in this area. Insulin injection sites should be rotated. Vary the site where you inject insulin to prevent skin thickening and fatty tissue build-up.
Insulin needs to be balanced with your food or calories. Opt for foods that are less likely to affect your blood sugar, like fish, leafy greens and eggs. Avoid sugar-spiking foods like potatoes, corn and peas, grapes and cherries.
An insulin overdose can lead to low blood sugar levels; which can result in a coma – and even death. Too little insulin can lead to high blood sugar levels, which could also result in a coma. So, it’s vital to take your insulin exactly as prescribed!
Although rare, insulin allergy can happen. Symptoms include itchy skin, redness, and wheezing. If you experience any of these symptoms soon after injecting insulin, call your doctor immediately. Usually an antihistamine is given to block the response of the immune system, until the body begins to accept the insulin.

What this means to you

It’s important to recognise that Diabetes Type 2 is not out of our control. In fact, you can prevent it entirely, by living a healthy lifestyle. The reason people develop this problem with their insulin function, is because of unhealthy diets with high sugar content. And don’t fall into the trap of thinking: “I’m young and healthy. It doesn’t affect me!” In fact – it is every food choice you make today that can cause serious insulin dysfunction 10 years from now.

Trade those sweets for healthy fruit. Go to your gym, instead of binge-watching ANOTHER episode of Game of Thrones, and you could keep your insulin working at full capacity to a ripe old age!

References:

Treat IBS without medication

December 8th, 2017 by The Hello Doctor Team

Your favourite treats have left you constipated and bloated with excruciating cramps and regret. “Why did I eat all those things?” you wonder.

Unfortunately, some foods just hit our digestive tracts the wrong way and irritable bowel syndrome (IBS) is the price we pay. Understanding the triggers of tummy troubles will help you cope.

Irritable bowel syndrome, known as IBS or spastic colon, can be a major source of discomfort. Symptoms include irregular diarrhoea, stomach cramps, constipation, bloating and abdominal pain that intensify throughout the day.

Know your layers

The small intestine in your stomach makes up about 60% of your digestive tract. This is where all the nutrients and minerals from food are absorbed.

It is one layer away from the colon (the body sewer) where the final stage of digestion happens. When this lining becomes more permeable from excessive antibiotics, anti-inflammatory medication, an intestinal infection, a low-fibre and high-sugar diet and alcohol – foreign invaders from food bacteria will find a home in your immune system.

Your body reacts to this (badly!) and activates an immune response that will result in allergies, an irritable bowel, an irritable brain, arthritis, mood disorders and autoimmunity.

Eat gut-friendly foods

Before you rush for the pills, take a stab at treating IBS naturally. The FODMAP diet has been shown to improve symptoms for more than 80% of people who switch to this diet. At its core, FODMAPs are carbohydrates found in a variety of foods. These sugars (Fermentible Oligosaccharides, Disaccharides And Polyols) are not absorbed very well. They pass through the small intestine and enter the colon. Here they are fermented by bacteria, produce Gas, and can also cause water to move into the colon, leading to diarrhea, constipation or both.

You can either follow a strict FODMAP diet, or make sure to apply the following principles to your eating:

Be picky. Avoid sugary treats and sodas, caffeine, alcohol, and fried or processed foods. These are the main digestive tract stimulants and common triggers of IBS. Skip foods that produce gas, they may make you feel more pain from gas build-up.
Check your food combinations. These can directly influence how quickly and efficiently food is digested. To really get a handle on which foods trigger your IBS, keep a food diary. Simply writing down what you eat will help you get used to writing in the diary. Once you’re well practised, you can be more detailed and note times and quantities e.g. 250ml glass of water and half an orange at 8am. Make a note of when you experience IBS symptoms. After keeping a food diary for a while, you can look back to see which foods are your triggers. With this information, you and your dietician can work out a diet that will work best for you,
Chew, and chew again. Saliva helps break down food thoroughly in your mouth. This sets the digestive process in motion. Fluids may also dilute stomach acid, making digestion ineffective.

Stop the pain

Avocado is a good fat for digestion.
Aloe Vera juice is beneficial on an empty stomach as it soothes the digestive tract.
Glutamine (an essential amino acid)heals the gut lining.
Slippery elm powder soothes the lining of the stomach, intestines and reduces irritation.
Live probiotic cultures found in yoghurt are good bacteria that keep your gut healthy.
Digestive enzyme supplements will help break down complex fats and sugars, proteins so they can be made into amino acids and help with the digestion of starches and lactose.
Magnesium supplements will relax the colon muscles, help stomach movements and act as an antispasmodic to relax the smooth muscle of the gastrointestinal tract.
Vitamin C powder with magnesium ascorbate and potassium will help bowel movements if passing of food through the digestive tract is slow.

Medication isn’t the only solution. If you can work on moderating your food choices, good digestion should be a breeze!

But if your IBS symptoms persist, chat to one of our doctors for some advice. They’re available 24 hours a day!

References:

How to treat diverticulitis

December 8th, 2017 by The Hello Doctor Team

Your digestive system houses your colon, which is lined with small sacs called diverticula. These sacs can often become inflamed. This inflammation is called diverticulitis.

A study in the Journal of Clinical Gastroenterology says that insufficient fibre intake often causes diverticulitis. It can be extremely painful, change your bowel movements and even bring on blood or mucus in your stools. You may also lose your appetite.

The most common symptoms of an attack are:

abdominal pain
nausea
vomiting
diarrhoea
constipation
bloating
fever
fatigue

Leaving this condition untreated and hoping it’ll sort itself out is asking for trouble. It can lead to serious complications if the infection spreads. If you have any of these symptoms, have it checked out as soon as you can by a doctor.

Treating the condition

Your treatment will depend on the severity of your symptoms. If you don’t have severe stomach cramps, your symptoms aren’t too bad, and you’re able to hold down food and liquids, your doctor will most likely suggest:

A course of antibiotics and some antispasmodic drugs to relieve stomach cramps.
Changes to your diet; bland foods and clear liquids until you start feeling better.
An increase in your fibre intake as soon as your symptoms start to clear.

Sometimes, the symptoms can become so severe that you’re unable to hold down food and liquids. In that case, you will need an IV drip to receive medicine and liquids. This will also help your bowels and digestive tract to rest so you can heal faster.

Healing foods

As you recover, your doctor will recommend a liquid diet, followed by bland low-fibre food. Good examples of what to eat and drink when you have diverticulitis include:

Broths
Tea without milk
Clear fruit juice without pulp
Water
Refined white bread
White rice, pasta or noodles
Fruity ice lollies without pips or pulp

Foods that aggravate diverculitis:

Popcorn
Sesame and flaxseeds
Red meat
Processed or deep-fried foods
Spicy foods

When in doubt, talk to your doctor about what you should and shouldn’t be eating. If you find that any food makes your symptoms worse, it’s a good idea to cut that out.

Keep diverticulitis at bay

Eat more fibre as you recover. Fibre softens up the stools, helping them to pass through your intestines easily. You’ll also suffer less with cramps and constipation by upping your fibre intake. Doctors recommend:

Include more fruit, vegetables and wheat bran in your diet.
Drink at least six glasses of water a day.
Go to the doctor regularly to monitor your condition.
Take probiotics to regulate the bacteria in your gut and to help fight inflammation.
Maintain a healthy weight. Studies show that an unhealthy weight can make you more likely to suffer from diverticulitis.

References

Foods that keep your mind sharp

November 9th, 2017 by The Hello Doctor Team

Your brain is a powerful organic machine that constantly operates at a super-high speed. In one way, it works a bit like a scanner: receiving millions of signals from your body every millisecond, your brain needs to filter and manage every signal that comes in, to control movement, thoughts, sensations, bodily functions and social interactions. All of this while calculating and reacting to subconscious stimulus and keeping you alive every second of the day.

Phew! To keep this complex machine running at its best, your brain needs fuel – and not just any fuel: certain foods pack a brain-boosting punch, so make sure to pack them in your next lunchbox:

Wholegrains: Get energised from “brown” low-GI wholegrains that can give you a boost to keep you mentally steady. Glucose is released into your bloodstream and then into your brain.
Nuts: Walnuts specifically sit high on the nut food chain as a mental booster. Nuts are loaded with high Omega-3 fatty acids that support cognitive function to help you concentrate. Nuts rich in zinc and Vitamin B6 promote concentration too. This allows your brain to produce dopamine, to allow brain cell communication.
Broccoli: High in Vitamin K, this green brain friend enhances brainpower and has compounds that the central nervous system needs to perform properly and keep your memory and brain sharp.
Beetroot: The compounds found in beet boost blood flow to the brain that helps with mental performance.
Blueberries: These vitamin-rich berries can protect your brain from oxidative stress (an imbalance between the production of free radicals and your body’s ability to fight them off). Blueberries have the necessary antioxidants to stimulate blood flow and oxygen to your brain.
Fish: Your body can’t make essential fatty acids, which means you must get them from your diet. Effective Omega-3 fats that help with brain function have good levels of fatty acids that can help you manage stress and make that good mood brain chemical, serotonin.
Pumpkin seeds: Pumpkin seeds are loaded with zinc which plays an essential part in enhancing memory and Also packed with magnesium which has a calming effect on the brain.
Tomatoes: Packed with powerful antioxidants like lycopene and beta-carotene that can protect your brain from free radical damage.
Banana: These curvy fruits are great “mood food”. Bananas have excellent vitamins, minerals and amino acids to improve brain function. Getting enough amino acids may help you stay calm and focused.
Avocado: Contains good fats that contribute to healthy blood flow, which is vital for the function of the brain. Eat in moderation as they’re high in calories, though.

Prevent mental decline

Your brain has approximately 100 billion neurons which communicate with each other via your brain chemicals; neurotransmitters. Critical vitamins for brain health are Vitamin B1, Vitamin B3, Vitamin B9, Vitamins C, D, E, and magnesium; all of which can help prevent dementia and Alzheimer’s disease.

References:

8 Steps to lose weight after having a baby

October 31st, 2017 by The Hello Doctor Team

The experience of having a baby is hard to describe. It’s amazing, it’s exciting, and, at times, just plain scary. While you navigate the emotional ups and downs of being a new mother, seeing pictures of other women who appear to bounce back to their pre-baby shape within hours of giving birth can make you feel more down than up! While we can’t promise you’ll have Beyoncé’s pre-baby body, there are a few things you can do to get your OWN body back.

1. Be realistic

It took 9 months (and a new person), to gain the pregnancy weight. Don’t expect to lose it overnight. It’s also unrealistic to think that you can get back into your old diet and exercise habits right away. Most experts recommend that you should only start thinking about losing excess baby weight after about 6-12 weeks. You’re sleep deprived, emotional, and if you’re breast feeding, probably hungry. Life is not quite as simple as it used to be!

2. Don’t eat junk food

It’s so tempting to simply grab something quick and easy, but besides sabotaging your weight loss efforts, you won’t be giving your baby what he or she needs if you’re breastfeeding. The nutritional content is limited in convenience foods and instead of giving you vitamins and minerals, they give you sugar and salt! Too much sugar plays havoc with your metabolism, so now is a good time to kick your habit! Good quick fix snacks (and something you only need one hand to eat), include

Smashed avo on toast
Boiled egg
Nuts
Biltong

3. Be prepared

Shop smart and get organised. You won’t be tempted to eat junk food if it isn’t in your house in the first place! Put together a weekly meal plan and prepare and freeze as much of this as you can over the weekend. Bulk up meals with loads of vegetables, these keep you going for longer as well as delivering all the nutrition you need.

4. Be consistent

Just as your baby needs routine, so does your body. Between feeding, nappy changes and crying (your baby) making time to sit down to a meal can feel like an afterthought. Don’t let it be. Without eating regularly, energy levels start to fade, emotions run high and irritability sets in, making it likely you’ll just eat more (or more of the wrong things), at your next meal. Eating at the exact same time every day helps to regulate your hormones and your appetite. If sitting down isn’t an option, consider a nutritional shake or smoothie that you can have on the move.

5. Sleep

“Yeah right” we hear you say! Sleep is hard to come by, but is also the secret to weight loss. Being sleep deprived upsets the balance of the hormones that regulate your appetite. It can sometimes be impractical to “sleep when the baby sleeps” as there is always so much else to do, but shift your priorities around. The dishes can wait, can’t they? Try to nap during the day, even 30 minutes can do the trick. At night, include your partner in the feeding schedule.

6. Step away from the kitchen at midnight

If your baby has been up 3 times before midnight, or if they have just had their feed, it’s easy to head to the kitchen for a quick snack. These little snacks all add up and since you won’t be using up any of that energy you just ate, its likely to be stored as extra fat. If the urge for a midnight snack is overwhelming, have a glass of milk or some herbal tea. Neither will send your blood sugar rocketing and both will calm you down, helping you go back to sleep (as short lived as that may be).

7. Bond with your baby while getting active

Your days of going to gym for 2 hours have had to be put on hold, but that’s no reason you can’t be active. Moving around not only helps keep your weight in check, it also helps to boost your mood, ease anxiety and help you sleep better. Going for a walk pushing a pram, or carrying your baby in a pouch can be surprisingly good exercise. You don’t even need to leave the house! There are several good home exercise programmes where all you need is your baby and the floor! For some ideas, check out http://www.parents.com/parenting/moms/healthy-mom/mommy-and-me-workout/

8. Don’t eat your feelings

When you’re sleep deprived and feel overwhelmed and stressed out, it’s common to rummage through the fridge for something to make yourself feel better. Yet if you don’t break that habit, it can prevent you from losing weight. Instead of turning to food to feel better, have a list of healthy activities you can do when you’re trying to cope with your feelings. That might include going for a walk, phoning a fellow mom, or simply sitting down on your own for 5 minutes. Parenting can be hard, so don’t go it alone. To be the best mom you can be don’t be afraid to ask for help when you need it!

References

http://www.foxnews.com/lifestyle/2017/03/30/10-reasons-cant-lose-baby-weight.html
https://www.webmd.com/diet/features/expert-qa-losing-baby-weight#2
https://www.livescience.com/53768-how-to-lose-weight-after-pregnancy.html