Medical App & Medical Advice with Hello Doctor

Why you don’t have to be scared of bacon

What’s breakfast without bacon or a sandwich without ham? Although these meats make for convenient tasty meals or sides, they may also harm your health. Cured meats are loaded with salt, preservatives and sugar, and there’s much debate about how the process of preservation for meat, fish and vegetables changes their nutritional value.

There’s also a lot of confusion about nitrates and nitrites in food. These two compounds are found naturally in vegetables but are added to processed foods (like bacon) as a preservative.

There is conflicting evidence about the role of these compounds. Some research labels them as potentially carcinogenic, while others promote their health-boosting qualities.

The lowdown on nitrates and nitrites

Sodium nitrate and sodium nitrite are salts used in curing or preserving meat and fish. Sodium nitrate is found naturally in green veggies like celery and spinach, root veggies like carrots, and in some fruits and grains.

Sodium nitrite, on the other hand, is the compound that contains the antimicrobial properties needed in the production of bacon, hot dogs, and salami. For example, in salami, sodium nitrate is added during preparation and it then breaks down during the fermentation process into sodium nitrite, which helps prevent the growth of botulism bacteria and spoilage. Without sodium nitrite, these products wouldn’t last very long on the shelf.

Other uses for sodium nitrite include adding a salty flavour and boosting that distinctive reddish-pink colour that’s common in processed meats.

Should you be worried?

Many experts argue that when exposed to high heat in the presence of amino acids, nitrites can turn into nitrosamines, harmful compounds linked to health complications. What these studies can’t identify though is whether this risk is directly related to nitrites, or something else in the processed foods

A higher intake of nitrites may be linked with conditions like an increased risk of colon cancer, Type 1 diabetes and Alzheimer’s disease. However, some scientific panels have concluded that sodium nitrite that it could actually be beneficial as it helps prevent the growth of botulism bacteria.

While at this stage there isn’t enough scientific research to conclude on the safety of nitrates and nitrates one way or the other, the healthiest option is to limit your intake of sodium and processed meats and choose more whole and nutritious foods as part of a healthy diet.

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What to do when you get bitten or stung

Outdoor fun during summer comes with a high risk of insect bites and stings. In most cases, these aren’t serious and get better in no time.

In some cases, however, insect bites can cause an allergic reaction. This can either be a mild reaction causing the affected part to swell and become painful, or a severe reaction that could become life-threatening. With a more severe allergic reaction, you could become dizzy, nauseous, have breathing difficulties, find yourself wheezing, have chest pain, cramps, a swollen face or mouth and a blotchy rash that spreads to other parts of the body.

If you’re bitten or stung, try not to excessively scratch the area. This can cause the skin to break allowing bacteria to enter your body. This can cause the area to become infected.

Treat your bites

Bites can cause pain, redness and swelling around the injury. When you’re bitten or stung, an insect injects venom into your body. You’ll have to clean the site of the bite with antibacterial soap and water. Follow up with a damp cloth filled with ice to relieve the pain.

Learn how to identify a bug bite by how it looks and feels. This will help you know whether to treat the bug bite at home or seek immediate medical care.

When you get bitten or stung:

  • Move to a safe area to avoid more bites or stings.
  • Remove the sting or tick if it’s still in the skin.
  • Apply a cold compress or an ice pack to the swelling for at least 10 minutes.
  • Raise or elevate the affected area, to help reduce swelling.
  • Avoid scratching the area!
  • Get over-the-counter medication that can help, like painkillers, creams for itching and antihistamines (medicines often used to relieve allergy symptoms).

Keep insects away:

  • Avoid insect-heavy areas.
  • Don’t eat foods or wear fragrances that attract bugs.
  • Wear protective clothing and avoid bright coloured clothing.
  • Use insect repellent.
  • Use pesticide products in your garden at home.
  • Understand your own personal risk for having an allergic reaction to a bug bite.
  • If you’re spending a lot of time outdoors, like camping, make sure you use netting when sleeping.
  • Avoid wooded, bushy and grassy areas.
  • If you’re having a picnic, cover your drinks and food.
  • Check water containers; as these could be breeding grounds for mosquitoes.

Get treatment

A more serious reaction may need oral antihistamines or painkillers. In more severe cases of swelling, your doctor may prescribe oral steroids (to help reduce the swelling and inflammation of airways).

If you’re using an insect repellent and a sunscreen, apply your sunscreen first. Bites are very common, and you’re always at risk if you spend time outdoors. Check whether the area you’re going to visit has insects and take the necessary safety measures. If you have flu-like symptoms days after an insect bite, see your doctor for tests to check if there aren’t any infections or diseases you may have contracted. 

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Can you treat your child’s epilepsy with a ketogenic diet?

Children with epilepsy have repeated seizures. These are caused by abnormal electrical activity in the brain. This condition is usually treated with medicines. But if medicines can’t control the seizures, a special diet like a ketogenic programme might help.

A ketogenic (or keto) diet is high-fat and low-carbohydrate. There is evidence to suggest that a diet like this may help to reduce seizures.

The science

The diet is very high in fat, and very low in carbohydrates, yet does still include sufficient protein to support normal growth and development in your child. According to the University of Rochester Medical Centre, a ketogenic diet causes the body to make ketones, which are chemicals made from the breakdown of body fat.

In a healthy person, the body generally doesn’t make or need to make ketones. Ketones are an energy source that the body would use only during fasting. This means that for someone who has epilepsy, a ketogenic diet would enable the brain to use ketones for energy rather than glucose – as much as possible.

This is important because ketones are largely water-soluble, so they move easily into the brain, and while the can’t use fatty acids for energy, it can easily use ketones for a large portion of its energy needs.

Ketogenic diet and epilepsy

A keto diet is gaining popularity as a backup plan for children whose epilepsy symptoms are difficult to control using medication alone, or as a treatment for children with seizures when medicine isn’t working properly. Research into how effective the diet may be is still ongoing, but there is evidence to show positive changes in neurotransmitters, gene expression, and influences on neuron receptors.

The diet may not work for every child, but some children become seizure-free when they start eating this way. Some may stay on it for many years. Your child’s doctor can help determine if the diet is right.

Diet menu

A dietician can help you figure out exactly what your child needs to eat, and how much of it. The ketogenic diet is relatively low in important nutrients, so your child may need supplements like Vitamin D, folic acid, iron, and calcium.

There are three food groups for this diet:

Fats: cream, butter, margarine, oils, mayonnaise, salad dressings, nuts, nut butter and avocado.
Protein: chicken, red meat, fish, cheese, milk, eggs and nuts.
Carbohydrates: bread, pasta, rice, potato, fruit and vegetables.

Breakfast

Scrambled eggs made with:

  • 2 tbsps heavy cream
  • 1 large egg
  • 2 tbsps butter
  • 1 medium strawberry

Lunch

Quesadilla with a creamy avocado dip made with:

  • 1 tbsp heavy cream
  • 2 tsp mayonnaise
  • 1 tsp olive oil
  • One-sixth of an avocado
  • 1 tbsp butter
  • 1 large egg white
  • 2 tsp almond flour
  • 12g grated cheddar cheese

Dinner

Chicken salad served on an iceberg lettuce leaf made with:

  • 3 tbsps heavy cream
  • 20g cooked chicken breast
  • 2 tbsps mayonnaise
  • 34g cucumbers and tomatoes

Snack

  • 26g macadamia nuts
  • An orange

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Prevent illness with these top health tests

Blood testing can help catch potential health risks early, before they progress to serious health problems. Blood tests are recommended on an annual basis for people over the age of 40.

Keep an eye on your overall health with these tests.

Thyroid function

Your thyroid regulates how your body uses energy. It influences the way your respiratory, circulatory and nervous systems function. It also influences brain function, cholesterol levels, menstruation, body temperature, muscle tone and strength, and skin conditions. When your thyroid function is too high or too low, you could have serious health complications.

Tests for…

A thyroid-stimulating hormone (TSH) test checks if your thyroid gland is working efficiently. It can tell you if it’s overactive (hyperthyroidism) or underactive (hypothyroidism). A blood sample is taken from a vein in the arm and sent off to a lab for analysis. Together with your test results and any symptoms you may have been experiencing, your doctor will determine whether you have a thyroid disorder, how severe it may be, and how to treat it.

Complete blood count

A complete blood count (CBC) test measures all the cells that make up your blood. These include your red blood cells, white blood cells, and platelets (tiny pieces of blood cells).

Tests for…

The test tracks blood disorders, like anaemia, leukaemia and blood clotting disorders. This is used to diagnose autoimmune disorders and infections, while also being able to show whether any dangerous nutritional deficiencies are present.

Sex hormones

A hormone imbalance is often linked to health conditions that include obesity, hypothyroidism, hyperthyroidism, and hypertension. It can impact sexual health and performance, cholesterol and Type 2 diabetes.

Tests for…

This test measures the level of sex hormone binding globulin (SHBG) in your blood. SHBG is a protein made by your liver. It binds tightly to three sex hormones found in both men and women. These hormones are oestrogen, dihydrotestosterone (DHT), and testosterone. SHBG carries these three hormones throughout your blood Although SHBG binds to three hormones, the hormone that’s critical in this test is testosterone. The level of SHBG in your blood changes due to factors like sex and age but can also change because of obesity, liver disease, and hyperthyroidism. Your doctor may mention this test if he suspects that you have abnormal testosterone levels.

Haemoglobin A1C

This test measures the number of red blood cells with glucose-coated haemoglobin. Uncontrolled high blood sugar can lead to diabetes. In people already diagnosed with diabetes, consistently high blood sugar increases the risk of damage to your liver and kidneys, heart disease, stroke, and eye disease.

Tests for…

The haemoglobin A1C test is an important blood test to diagnose diabetes or find ways to control diabetes. It gives an average blood glucose measurement over the past three months.

Vitamin profile

Vitamins are an essential part of a healthy and functioning system which includes your organs and cells. They impact physical, cognitive and emotional health.

Tests for…

A vitamin profile blood test is done to pinpoint and resolve any suspected deficiencies.

Magnesium

Magnesium plays a vital role in several chemical reactions in the body. It works with cell communication, providing energy for cells, and in the structure of chromosomes, cell membranes and bones.

Tests for…

A magnesium deficiency is related to diseases like diabetes, cardiovascular disease and osteoporosis. It can also impact calcium and Vitamin D absorption and their levels in your body.

Comprehensive metabolic panel

A comprehensive metabolic panel is a group of blood tests. They provide an overall big picture view of your body’s chemical balance and metabolism.

Tests for…

A CMP test measures liver and kidney function, as well as levels of protein, calcium, blood sugar, and electrolytes. This provides a look into the chemical balance of your body and your overall metabolism.

C-reactive protein (CRP)

This is a test for inflammation in the body. Chronic inflammation is usually linked with diseases like rheumatoid arthritis, certain cancers, periodontitis (inflammation of the gums), hay fever and atherosclerosis (a disease where plaque builds up inside your arteries).

Tests for…

CRP is produced by the liver. Its level rises when there’s inflammation in the body. Levels are measured by testing the blood.

Lipid panel cholesterol test / lipid profile test

This blood test checks triglycerides and cholesterol levels, which include both high-density lipoprotein (HDL) and low-density lipoprotein (LDL) levels. Too much cholesterol can threaten your health. This also increases the risks of stroke and cardiovascular disease.

Tests for…

Testing can catch cholesterol problems early, and lifestyle changes can reduce your risk.

Urine test

A urinalysis can help detect diabetes, urinary tract infections and kidney problems. This test is often included in a regular doctor’s appointment.

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Boost your health by treating your mitochondria

Your mitochondria are tiny little batteries for your body. You can find them inside the cells in your body, acting as power plants within your cells that keep your body working properly. They do this by generating adenosine triphosphate (ATP), an organic chemical that we need to do basically anything we do: talking, walking, digestion – everything that requires energy.

Mitochondria are made up of two membranes. The inner membrane folds many times and creates layers. The outer layer is shaped like a bean. To generate energy, they also break down carbohydrates and acids.

Besides playing a role in the vitality you need for activities, your mitochondria also help regulate

  • how fast your metabolism churns
  • how focused you are
  • how clearly you think

Clearly, they are important! Just as a battery runs out of juice though, your mitochondria may produce less energy if overworked or undernourished. This can cause your body to become lethargic and your mind and body to work inefficiently. It’s important to take care of these little microscopic powerhouses.

Embrace the cold

Studies have shown that exposure to the cold (for short periods) can trigger the production of mitochondria by fooling your body into thinking it needs to go into survival mode. When this happens, your body needs more energy in order for your brain to focus on tasks. More mitochondria are produced to provide your body with this energy. You can embrace the cold by taking walks while being lightly dressed (for 20-30 second periods), a few times a week. Taking short, cold showers can also help you achieve this.

Eat less

If you want your mitochondria to thrive, don’t heap your plate with mountains of food. New research by Harvard University shows that low energy conditions like fasting or eating less promotes healthy ageing and boosts mitochondrial function. Eating less or fasting also keeps your mitochondria in a youthful state as it gives it less work to do. Studies show that when there are fewer demands on mitochondria, it enhances its functioning and leads to a longer lifespan. Try intermittent fasting a few times a week. For example, you could do 16-20 hours of fasting per day with four to eight hours of eating.

Get moving

The stress caused when doing exercise activates pathways that stimulate the production of new mitochondria (mitochondrial biogenesis) and improves the function of existing ones. For example, studies with endurance athletes revealed that their muscles have high concentrations of mitochondria. Do consistent, moderate activity every day to stimulate your muscles cells and produce more mitochondria.

Catch some rays

Vitamin D may help increase energy production in the mitochondria of your muscles after exercise. Vitamin D is difficult to get from your diet alone, so it’s important to take supplements if you’re deficient. You can also get your daily dose from a walk in the sun as Vitamin D is formed in your body through a biochemical process when you’re exposed to sunlight. During summer, a short spell outdoors could be enough. Don’t forget the sunblock!

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How to avoid toxins in the kitchen

Imagine you still had to head out into the field to collect your corn, fetch your eggs from the chickens and milk your own cow. It may be a novel experience for a weekend retreat, but hardly a practical morning routine for our modern lives.

We live in the age of convenience: with ready-made meals, and fruit, veg and fresh produce delivered straight to your door. The downside, though, is that all the processing and packaging can lead to harmful toxins entering into your kitchen. Pay attention to these hidden dangers of our prepackaged era, so you can give your family the best.

Safer storage

The Risk: Plastic materials (plastic containers, Ziploc bags, plastic wrap, plastic cups and baby bottles) can be toxic. Hundreds of chemicals are used to make plastic containers and food packaging. These chemicals are often linked to cancer, endocrine disruption (an interference with the normal functioning of hormones) and chronic diseases. Plastic containers and packaging may leak substances like bisphenol-A (BPA), bisphenol-S (BPS), and phthalates into the foods they touch. BPA is the substance that makes plastic clear and hard.

The Alternative: Because we generally can’t pinpoint what’s in our plastics, always choose materials made from glass, ceramic, bamboo, or metal to prepare and store your food with.  Opt for eco-friendly replacements like paper bags or cartons for plastic wrap. If you do need to use a plastic container, shop for BPA-Free plastic. When you microwave BPA plastic, chemicals in the plastic (including the phthalates that make plastic flexible), will actually leak into the food. This means that the chemicals move from the plastic into the food. Avoid this by always heating food in a glass or ceramic container.

Non-stick pans

The Risk: While we all love an egg that doesn’t stick to the pan, non-stick cookware may not be worth it. The coating on the pan may be made with a carcinogenic chemical that releases fumes when heated. The coating may also flake and peel off over time and this is definitely not something you want in your food!

The Alternative: Aluminium pans are a common alternative; however, its coating may also break down over time and leak chemicals. Where possible, rather opt for cast iron, high-quality ceramic, or glass.

Bleached paper products

The Risk: White paper towels, parchment paper and baking cups look pretty, but they are hotbeds for toxic chemicals. Paper is bleached with chlorine, which creates a chemical by-product called dioxin. Dioxin is considered cancer-promoting and causes adverse effects on your endocrine and immune systems. It may also affect your fertility.

The Alternative: Choose reusable alternatives instead of disposable products. These include washable bamboo kitchen towels and reusable tea filters.

Simple steps can change your kitchen from a toxic place to a safe one.

  • Glass and ceramic are great choices when it comes to dishware. Make sure that the ceramic dishware has a lead-free glaze. High-quality food grade silicone plates, stainless steel, bamboo or wood containing food-safe finishes are also safe options.
  • Avoid Teflon and other chemical non-stick coatings. Overheating of non-stick pans and any scratching or chipping of the materials can cause these chemicals to be released.
  • Avoid plastic utensils and accessories when cooking as these can melt or flake with extreme heat or wear down over time. This could potentially cause chemicals to transfer to food. Choose stable materials like wood, bamboo, silicone or stainless steel instead.
  • The safest materials for cookware and bakeware include glass, high stainless steel, cast iron and ceramic cookware.
  • When using stainless steel cookware, know that deeply scratched and pitted pans can cause metals like nickel and chromium to transfer into food in trace amounts. These are not necessarily toxic elements unless you have an allergy or sensitivity. For your safety, avoid frequent use of abrasive materials with stainless steel cookware.
  • Use non-toxic cleaning products. Avoid bleach, ammonia, synthetic fragrances and dyes.
  • Filter tap water for drinking and cooking. Find a high-quality filter that can remove heavy metals, chlorine, and other contaminants.
  • Buy products from reputable manufacturers who have detailed description labels.

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Early birds vs. night owls – who has it best?

When it comes to sleeping, there are two kinds of people, early birds and night owls.

If you tuck yourself into bed before 10 pm on most nights and are up early, ready for the day, you’re an early bird. If you’re up till 2 am without batting a droopy eyelid, you’re a night owl. Whichever you are, depends on your internal body clock, called the circadian rhythm and a system called sleep/wake homeostasis. Sleep/wake homeostasis makes sure that there’s a balance between your sleep and wakefulness.

When you’ve been awake for a long time, sleep/wake homeostasis tells you that you need to sleep soon. It also helps you to get enough sleep throughout the night to make up for the number of hours you’ve been awake. On the other hand, your circadian rhythm has 24 hours and it takes you through a cycle where you feel sleepy or alert, depending on your personal cycle.

What makes you a night owl or an early bird?

Although sleep/wake homeostasis and the circadian rhythm manages our sleep cycle, everyone has their own internal clock called a chronotype. Some people have a slightly longer natural cycle and some are slightly shorter. If your circadian rhythm is longer, you’re more likely a night owl and if it’s shorter, you’re an early bird.

You may be a night owl if:

  • You struggle to fall asleep at night and wake up in the morning.
  • The idea of eating breakfast is unappealing. Instead, you enjoy large meals during lunch and supper.
  • You struggle to work in the morning and for most of the day, but are very productive at night.
  • You feel exhausted most days.

You may be an early bird if:

  • You can easily wake up early, but struggle to stay up late.
  • You feel energised, awake and well in the morning.
  • You’re very productive in the morning but start to feel tired as the afternoon rolls around.
  • You eat small meals consistently throughout the day and breakfast is a must-have.

Research published in the journal Chronobiology International found that night owls are more likely to suffer from health problems. During the study, researchers analysed the health patterns of over 400 000 adults between 38 and 73 for six years. These included night owls and early birds.

They found that night owls were twice as likely to have psychological disorders and 30% more likely to have diabetes. It was also discovered that their risk for respiratory disease was 23% higher for gastrointestinal disease.

This may be because the lifestyle of a night owl adds strain to everyday activities. For example, an early bird gets better sleep and makes better health decisions so they’re energised for the day, while a night owl’s lifestyle (e.g. being out all night, skipping breakfast and not sleeping enough) makes it difficult for them to function efficiently.

Become a healthier owl

Catch some Zs
Even night owls need seven to nine hours of sleep every night. This will help minimise the risk of your hormones getting out of whack and protect you from other diseases and conditions. For example, if you fall asleep at 2 am, you still need to sleep for eight hours. Adjust your work and study schedule if possible.

Chew carefully
Night owls tend to eat more because they’re up later. Instead of large meals, choose healthy snacks like fruit, veggies, popcorn or nuts. Aim to stop eating at 8 pm.

Socialise!
Night owls keep erratic hours, so may tend to socialise less. This may lead to isolation, which has serious effects on mental health. Make regular lunch or coffee dates with friends, or supper plans with fellow night owls to stay social.

Watch your workout
A sleep schedule that doesn’t coincide with the natural light-dark cycle may cause heart problems and place extra stress on your body. Exercising for at least 30 minutes a day may lower these risks, but night owls need to be careful about the time they choose to work out. Intense workouts may keep you up at night while yoga and walking can help you sleep better.

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Why do we need to sleep?

Sleep isn’t limited to recharging your body, there’s a whole lot more that goes on when you’re whisked away into dreamland.

According to the National Sleep Foundation, one of the vital roles of sleep is to help us solidify and consolidate memories. As you go about your day, your brain takes in a huge amount of information. Rather than being directly logged and recorded; facts and experiences need to first be processed and stored. Many of these processes happen while you sleep.

The neuroscience of sleep

According to Russell Foster, a professor of Circadian Neuroscience at the University of Oxford, your brain doesn’t shut down when you’re asleep. In fact, some parts are more active during the sleep stage. Sleep arises from different interactions of the brain and not just one part of it. It’s turned on and off as a result of a range of interactions.

Do we have to sleep?

Most certainly; sleep is an active period in which a lot of important processing, restoration, and strengthening happens. Critical functions take place while you’re asleep. How your body is programmed for long periods while asleep is still somewhat a mystery; but you need sleep for optimal health and wellbeing.

Sleeping at night enhances our creativity. Important neural connections are linked and strengthened.

How much sleep do we really need?

Healthy sleep is important for everyone because it helps us retain information and learning skills. While adults need seven to nine hours of sleep per night, one-year-olds roughly need 11 to 14 hours, school-age children between nine and 11, and teenagers between eight and 10. During periods of growth and learning, younger children need a heavy dose of slumber for development and alertness.

Don’t abandon sleep

Sleep deprivation leads to overall poor judgement in your daily life. A tired brain will crave stimulants like drugs, caffeine and nicotine because it will try to fuel the waking state. While drinking alcohol may seem to be the way to “help” with the transition to sleep, it doesn’t necessarily provide sleep, it actually sedates you. This is harmful to the neural process during memory consolidation and memory recall. This is the reason why you don’t remember much from the previous night of drinking.

Loss of sleep is also linked to weight gain. If you sleep for five hours or less every night, you have a 50% chance of being obese. Sleep loss gives a rise to the release of the hormone ghrelin (the hunger hormone). When it’s released, your brain thinks it needs carbs and sugars. So, being tired and having a pre-dispositioned metabolic cycle could increase your chance of weight gain. Poor sleeping patterns are also strongly linked to depression, especially for those with a sleeping disorder.

Be the healthiest you can be by taking care of your sleep. You need some good quality shut-eye along with nutrition and exercise to ensure good health.

References

These foods can make your asthma worse

If you have asthma, it’s important to always be aware of your triggers and find ways of avoiding them. Your triggers aren’t limited to just your environment. It’s worth taking a look at your diet. Having asthma puts you at an increased risk of having a food allergy which can cause asthma symptoms. In some people, exercising after eating an allergy-causing food leads to asthma symptoms.

Not everyone will react the same way to the same foods. So, watch your reaction to particular foods and avoid them if necessary.

Some of the foods that may cause an allergic reaction:

  • eggs
  • peanuts
  • sesame
  • tree nuts.
  • wheat
  • shellfish

Avoid foods that contain:

Sulphites: A substance that’s found naturally in some foods. It’s used to give food colour, add to shelf life and prevent the growth of fungi and bacteria. Sulphites are found in wine, canned fruit and vegetables, jams and dried fruit.

Gas: Beans, cabbage, and onions can cause gas. Eating big meals or foods that cause gas will put pressure on your diaphragm, especially if you have acid reflux. This may cause chest tightness and trigger asthma flares.

Chemical preservatives and flavourings: Food colourings rarely trigger asthma attacks. Usually, if a person with asthma reacts to one food colouring, they need to avoid eating any food colourings.Some people with asthma may be sensitive or allergic to artificial ingredients.

Avoid these foods:

Packaged potatoes
Frozen fries, hash browns and dehydrated potatoes have sulphites. A healthier substitute would be a baked sweet potato or roasted potatoes.

Beer, wine, juice and tea
Sulphites in these drinks can give off sulphur dioxide that irritate the lungs which aggravate wheezing and cause breathing difficulties.

Salt
Salt can cause fluid retention.

Milk
For the longest time it was believed that dairy products like milk and ice cream worsen asthma symptoms because they increase the production of mucus in the lungs. But, there’s little scientific evidence to support the idea. Rather, limit or avoid milk altogether.

Take action against asthma!
Asthma can be life-threatening and prevention can go a long way in controlling symptoms. It’s important to identify (and avoid) your triggers.

Food allergies and food intolerances happen when your immune system overreacts to specific proteins in foods. In some cases, this can result in asthma symptoms. Eat a balanced diet and maintain a healthy weight to manage your condition better.

Asthma diet

Fill up on fruit and vegetables. These are good sources of antioxidants like Vitamin C and E and beta carotene, which may help reduce lung swelling and irritation caused by cell-damaging chemicals known as free radicals.

Foods that contain quercetin could reduce the frequency of asthma attacks. To get your dose of quercetin, add these to your grocery-list to give the best support for your lungs:

  • apples
  • broccoli
  • sprouts
  • tomatoes
  • peppers
  • spinach
  • kale
  • citrus fruits

References

Is tinned fish healthy?

If you’re looking for a quick, yummy lunch option, think fish! Just pop open a tin of tuna, spread it on some toast or enjoy it in a salad with veggies.

Tinned sardines, tuna and anchovies are great sources of protein, and packed with brain-boosting Omega-3 fatty acids. Unfortunately, too much tinned fish may wreak havoc on your health. This is mainly because the homes of fish (seas, lakes and oceans) are often filled with pollutants.

These pollutants are found in the fish because of what they eat. For example, one of the worst toxins found in the ocean is called methylmercury and it is often absorbed by algae, which fish commonly eat. Besides this, there are other health reasons why eating too much tinned fish may harm your health. Let’s take a look.

Tinned tuna

According to the Harvard School of Public Health, eating at least 170g of fish (about half a cup) per weak reduces your risk of fatal heart disease by at least 36%. Popping open a tin of tuna is an easy way to up the amount of heart-healthy fish in your diet, but there are risks. Tinned tuna carry different amounts of methylmercury, a neurotoxin. Your body releases mercury slowly from your body over time, but if there is too much, it can accumulate in your body’s tissues. Long-term exposure to mercury may lead to the shakes, difficulty walking, vision problems, memory problems, seizures and numbness in the skin. If mercury is taken in by a baby while breastfeeding or during pregnancy, it may cause brain damage to the baby. Tinned tuna is also high in salt, so limit how much tuna you eat and choose unsalted options.

Nutritional values of one tin: 191 calories, 1g fat, 558mg salt, 42g protein

Tinned sardines

Sardines are teeny, tiny fish, but they pack a punch. They contain Omega-3 fatty acids which helps prevent heart disease, lower blood pressure and reduce the risk of blood clots. Sardines are also a great source of Vitamin B-12, Vitamin D, calcium and important minerals like magnesium, iron and potassium. This tiny fish also has a good amount of protein which helps build healthy muscles and bones. They commonly feed on plankton which means that they don’t have high levels of mercury like other fish who feed on algae instead. It’s important to limit the amount of sardines in your diet as they naturally contain a substance which creates uric acid. Uric acid build-up in the body can bring on kidney and gout issues, particularly if you already have kidney and gout problems.

Nutritional value of one tin: 190 calories, 23g protein, 11g fat, 465mg salt

Tinned anchovies

It’s a common pizza topping, and you can easily find these fishy friends at the shops. Anchovies have a lot of flavour and nutrients. They give your body important vitamins, fats and minerals in each serving. Anchovies are high in protein, Omega-3 fatty acids, and low in mercury. You can add anchovies to a lot of dishes. Enjoy them straight from the tin, in stews, soups and even as a filling in sandwiches. Just be careful about overeating. Anchovies have a high salt content and eating raw anchovies may increase the risk of parasite infections. Anchovies also contain domoic acid, a dangerous toxin which can lead to shellfish poisoning if anchovies are eaten whole.
Nutritional value: 179 calories, 24.6g protein, 8.3g fat, 1650mg salt

Good to know

  • When you have the option, always choose fresh fish instead.
  • To reduce the salt in tinned fish, rinse the fish thoroughly before eating.
  • Choose cooked tinned fish over raw fish to avoid parasitic infections.
  • If you feel symptoms like nausea, vomitting or cramps after eating tinned fish, talk to your doctor immediately.
  • Don’t eat more than one tin of fish every few days to prevent mercury poisoning.

References

Are some fruits healthier than others?

When it comes to the dessert menu, you’re better off with a fruit salad, but while fruits are nutrient-dense snacks, sugar is sugar. Even natural forms of sugar in fruit, can still send your blood-sugar level soaring as much as a triple chocolate mousse!

Here’s a handy guide to get your sugar fixed in the healthiest way possible:

Low-, medium- and high-sugar fruits

All fruits have zero cholesterol and saturated fats, and are low in sodium, keeping your blood pressure balanced. Therefore, the only baddie on your fruit platter or sosatie is sugar. Here is the low-down from your healthiest, to your sweetest options available:

Low sugar content: Blackberries, raspberries, lemon and limes.

Medium sugar content: Peaches, pears, melons, apples, nectarines, apricots, oranges and naartjies.

Highest sugar content: mangoes, pawpaw, grapes, bananas and pineapples.

The good thing about all fruit is that they contain fibre, which keeps you regular while you feed your sweet tooth. Fruit are packed with nutrients too:

  • Purple and red fruits are high in antioxidants
  • Citrus fruits give an immune-boosting punch with Vitamin C
  • Avocados (yes, they are fruit!) contain heart-healthy unsaturated fats.
  • Orange fruit, like apricots, are high in Vitamin A.

How much sugar is too much?

The World Health Organization (WHO) recommends that adults limit their total sugar intake to 5% of their total daily calorie intake. That’s around 30g, or six teaspoons of sugar, a day, and includes all sugars. Low-sugar fruits typically have one or fewer teaspoons of sugar per 100g.

Which fruit is best?

Medium-sugar and low-sugar fruit ease the mid-afternoon craving, while high-fibre fruit get a constipated tummy back to work. Hydrating fruit, like watermelons, keep you cool and full on a hot summer day, while high-sugar fruit like bananas are useful for a quick energy boost.

Work out how many grams per 100g of a fruit is sugar. Five grams is around one teaspoon of sugar; any more and you want to add a generous helping of dietary fibre, fat or protein, to smooth out the sugar high. The WHO’s recommended daily allowance for fibre is 25g, 44 to 78g for fat and for protein, 0.8g per kilogram body weight.

  • Lemons and limes are the stars of the low-sugar show with less than 5g per fruit. They also score high on nutrient value, with 74% and 48% of the daily recommended dose of Vitamin C respectively. Their sour taste makes them hard to swallow, so drizzle the juice over a fruit or vegetable salad. An added bonus: acids slow down the release of sugars, staving off a crash.
  • Raspberries, with less than a teaspoon of sugar and almost two teaspoons of dietary fibre, plus 48% of the RDA of Vitamin C in just 100g, are a great choice to add to some full-fat, sugar-free yogurt.
  • Blackberries are low in sugar, high in fibre and pack a Vitamin C punch; 38% of your daily allowance.
  • Avocados stand out with high fibre and low sugar values. It’s also a source of healthy fat, making it a perfect snack to tide you through to supper.
  • Budget options – apples, pears, oranges and naartjies – are good for your pocket and waistline.

If you’re trying to ease hunger, very high-sugar fruits are a no-no. There aren’t many fruits you should avoid, but make sure you lean towards the medium- and low-sugar options. Add fat, protein, more fibre or acids like lemon or lime juice can help avoid sugar-crashes.

References

Is vaping really better than smoking?

Since its inception more than 10 years ago, different models of vape pens are available worldwide, but a question among public health researchers continues to linger: “Do vape devices really help smokers quit, or is it a glorified unhealthy habit?”

According to a report by the National Academies of Sciences, Engineering, and Medicine; it’s a little bit of both.

While vaping may help many to quit conventional cigarettes, the practice itself could encourage young people to start smoking. It’s important to note that vaping has its own health risks, but it’s likely to be far less harmful than conventional cigarettes.

How are E-cigarettes different from cigarettes?

Electronic cigarettes produce a nicotine vapour without tobacco. Still, it doesn’t matter if you put smoke or vapour into your lungs – there are serious health implications regardless. Smoking includes the burning of tobacco which contains thousands of chemicals. More than 20 of them are linked to cancer. These chemicals are “carcinogens”. E-cigarettes carry a nicotine-containing liquid, which is heated into a vapour and breathed in. The nicotine satisfies the cravings associated with a smoking addiction.

Vaping and its chemicals

Studies on the vapour produced from vaping suggest there’s a significant difference between the number of carcinogens compared to cigarette smoke.

With over 20 chemicals found in cigarette smoke, compared to only a few in the vapour, any other chemicals are mostly related to the process of flavouring.

There have been another unexpected risk with e-cigarettes, namely that some of their batteries could explode! The main cause is unclear, but reports suggest that overcharging the device and faulty batteries played a big part in the explosions. The Public Health England and the Royal College of Physicians estimate that e-cigarettes are around 95% safer than smoking as they don’t have the same level of toxic chemicals as tobacco cigarettes.

How vaping affects your lungs

Researchers have found that vaping can irritate the lungs and lead to bronchitis; chronic wheezing and coughs. The bronchitis may be caused by inhaling pollution (chemical fumes, tobacco smoke and polluted air). When you breathe in the particles regularly, your lungs may respond by triggering a persistent cough. This will result in irritation and inflammation.

Could this be the end of cigarettes?

A study has found that among people who are trying to quit smoking, e-cigarette users are 60% more likely to succeed than those who use over-the-counter nicotine therapies like chewing gum and patches.

Take care of your lungs

  • Start exercising to improve your circulation and strengthen your muscles.
  • Eat well. Pack your plate with foods rich in vitamins A, C and E, zinc, potassium, selenium, and magnesium to help keep your respiratory health in good condition.
  • Drink lots of water. This will help thin the mucus secretions that naturally gather in your lungs. This will allow you to breathe more easily.

References