DASH is an acronym for Dietary Approaches to Stop Hypertension. This diet is both a preventative and curative one that is designed to help treat or prevent high blood pressure (hypertension). Studies indicate that the DASH diet has the capacity to lower blood pressure in as little as two weeks, it can lower low-density lipoprotein (LDL). (I talked about how bad these are here, be sure to read it in case you missed it).
This diet includes foods rich in potassium, magnesium, and calcium. These 3 nutrients are very crucial in controlling blood pressure. Foods rich in saturated fat, added sugars and sodium are limited.
What to eat
The DASH diet is a balanced flexible eating plan aimed at creating a healthy eating style for the heart that is sustainable throughout your life. The diet includes foods rich in fruits and vegetables, whole grains, low or no fat dairy products, nuts and seeds, white meat like fish and poultry. It is important to always choose foods rich in potassium, magnesium, calcium, protein, and fiber. Limits foods rich in sodium and saturated fat.
This diet calls for a certain number of daily servings from various food groups of course depending on the number of calories an individual requires daily given their lifestyle. (A dietician can help you ascertain that) however on average here are the recommended servings per day.
Whole Grains – 7-8 daily servings
Fruits – 4-5 daily servings
Vegetables – 4-5 servings
Nuts, seeds, and legumes – 4-5 servings (per week)
Low or fat-free dairy products – 2-3 servings
Meat, poultry – 2 or fewer servings
Sweets – less than 5 servings (per week)
Fats and oils – 2-3 servings
Diet tips
Add more vegetables and dry beans to your diet
Read food labels to choose products that are lower in sodium
Add a serving of vegetables at lunch and at dinner
Replace the full fat or cream with low fat or skim dairy products and have that any time.
In cooperating a fruit to your meals or have it as a snack
DASH diet summary;
Eat more whole grain foods, fish, poultry and nuts
Eat more fruits, vegetables and low or fat free dairy products
Limit sodium, sugary drinks, sweets and red meats
Cut back on foods that are high in saturated fats, trans fats and cholesterol
If you are hypertensive or know someone that is, kindly share this article with them and slowly begin making dietary changes that will guarantee you a more comfortable life. If you need more specialized help in this regard, kindly reach out to a nutritionist/dietician near you or contact me and I will be of help.
Thank you for celebrating heart month with me, I believe many hearts have been saved. Now let us meet in the new month of March. Some like to call it Women’s month.
If you remember your elementary science you know that muscle located in your left breast that is entrusted with your life, the heart. The day it stops doing its job is the day your journey on earth stops.
From the conception of a child, the heart is one of the first organs that shows face and begins its duties. It has a complex schedule, with no day-offs. While you sleep it is at work and when you awake it continues to work. It determines the quality and length of time you will stay on this earth. “Lum dum” it goes about its duties 24/7 pumping blood all over your body. The blood that carries nutrients, the air you breathe name it. It is a very strong dedicated muscle, to say the least. If you don’t take care of it, you will be an ungrateful piece of flesh moving this earth.
Why is having a healthy heart important?
The heart is the life of a human being just as an engine is for the car. The quality of life one lives is to a very big extent dependent on how healthy their heart is. A healthy heart is central to overall good health. A strong and healthy heart will efficiently pump blood to deliver oxygen and nutrients required all around the body for you to thrive.
Loving on your heart and taking great care of it will save you the burden of having to suffer cardiovascular diseases which can be fatal. This aside, keeping a healthy heart will ensure that you maintain cholesterol and blood pressure levels in healthy ranges. High blood pressure and cholesterol levels increase the risk of one suffering cardiovascular diseases like a heart attack and stroke. Are you wondering what this means? High blood pressure also called hypertension is a condition in which the force of the blood against the artery walls is too high. Then high amounts of cholesterol in the blood can limit blood flow which increases the risk of heart attacks.
It is therefore important to keep your heart healthy so that these are maintained.
Can heart health be prevented, improved, or reversed?
Heart health is influenced by two factors; non-modifiable risk factors (those that cannot be changed) and modifiable risk factors (those that you can change). The more risk factors you have, the greater your chance of developing cardiovascular disease therefore while looking to prevent, improve or reverse your heart health, it is important to focus on the modifiable risks because these you have control over. Let us look at what these risk factors look like.
Non-modifiable risk factors
Genetics – Your family history is a big determinant when it comes to heart health. Research has it that the risk of you being susceptible to a cardiovascular disease increases if your parents, brothers, sisters, or children have the disease, especially if male relatives were less than age 55 when they were diagnosed, or female relatives were less than age 65 when diagnosed.
Gender – the male gender has a greater risk compared to their female counterparts.
Age – Heart health decreases with increasing age. Cardiovascular diseases are more likely to occur as one gets older.
Menopause – After menopause, a woman’s risk of getting a cardiovascular disease increases
Modifiable risk factors
Unhealthy body weight; the more you weigh the harder your heart must work to supply your body nutrients and oxygen. Research has it that being overweight contributes to the onset of diabetes and cardiovascular diseases. Excess weight also raises blood cholesterol, triglycerides, and blood pressure, all of which increase the risk of cardiovascular diseases.
Response to stress; an individual’s response to stress greatly determines their heart health. Failure to manage stress well can place immeasurably pressure on the heart which increases the chance of getting cardiovascular diseases like high blood pressure.
Uncontrolled smoking and drinking alcohol; smoking and drinking a lot of alcohol can lead to increased blood pressure, heart failure, and even stroke.
Cholesterol and triglyceride levels; Excessive lipids (fatty substances including cholesterol and triglycerides), especially in the form of LDL (Low-Density Lipoprotein) cholesterol also known as the ‘bad’ fat, cause the build-up of fatty deposits within arteries, reduces or blocks the flow of blood and oxygen to the heart. HDL (High-Density Lipoprotein) cholesterol also known as the ‘good’ fat takes the LDL (bad) cholesterol away from the arteries and back to the liver where it can be passed out of the body. High levels of HDL protect against cardiovascular disease.
Blood pressure; Blood pressure is the measurement of the pressure or force inside the arteries with each heartbeat. High blood pressure increases the workload of the heart and kidneys, increasing the risk of cardiovascular diseases like heart attack, heart failure, and stroke. High blood pressure is considered the biggest risk factor for stroke.
Next Wednesday we shall talk about what can be done to avert the risk of cardiovascular disease. The earlier we start taking care of our hearts, the better for you and me.
Share this article with a friend and let us celebrate heart month together. Everyone has a part to play.
Be sure the catch my other amazing articles in case you missed them like this one.
One thing that we have had to learn brutally is that illness knows no friend, everyone is a potential target. Not with the way COVID 19 has been changing face time and again, but I am not here to talk about COVID 19, it is illness in general.
According to the dictionary, illness is a disease or period of sickness affecting the body or mind. If you have been ill before which is most of us if not all of us, you know how this thing messes up your appetite. It is a very frustrating period and the time varies among individuals as well as the type of disease one is battling.
During an illness, the brain chemistry changes as the production of chemicals called cytokines increases. These chemicals drive down appetite in a bid of conserving energy for fighting off illnesses. (1)
When illness robs you of your appetite, it can be sad. Photo; Pixabay.com
Are you wondering what to do for your appetite when illness robs you of it? Here it is;
Go slow on foods of strong odours.
Foods high in fat and sugar are known to induce nausea. Illnesses affect not only a person’s sense of taste but also their sense of smell. When trying to return your appetite following an illness or surgery, try consuming bland foods (foods that are soft, not very spicy, not fried, and low in fiber). Click here to find out what a bland diet is, the foods you should include, and those to exclude for that period. (2)
Please note that as your appetite picks up, you will be able to incorporate more food back into your meals.
Prepare yourself bland foods. Photo; Pixabay.com
Use Herbs and Spices
I recently wrote about the top 5 spices everyone needs in their kitchen, stating the benefits these have beyond enhancing taste. Have you read it yet? No? Here it is.
Since time memorial, several naturopathic remedies have been known to stimulate the appetite and these include herbs and spices like garlic, cinnamon, fennel, green tea, ginseng, turmeric, rosemary to mention but a few. Some herbs, spices, and bitters tonics will improve your appetite by aiding digestion and reducing flatulence in turn while making your food more appealing.
These are Bay leaves, rich source of vitamin A, vitamin C, iron, potassium, calcium, and magnesium. Photo; Pixabay.com
Eat small meals frequently
Offering smaller frequent meals is one of the easiest ways to return appetite after an illness. Instead of going for 3 main meals, how about you break these into 5 or 6 small meals? Do you know why? If one has a poor appetite, seeing big portions of food can be overwhelming and discouraging, many of us can attest to that. So breaking this into sizeable portions throughout the day will enable one to achieve their nutritional needs throughout the day without the need of forcing food down their throat. As the appetite returns, the portions can increase and the number of meals decreases.
Small meals, many times a day does the magic. Photo; Pixabay.com
Eat a lot of healthy snacks like fruits
Helping maintain adequate nutrition if one has a poor appetite but cannot eat full meals, such as due to an illness is one of the benefits pointed out on ‘The Nutrition Source’ (3). While snacking is important it is key to snack on healthy foods like fruits that are packed with vitamin C that is vital for boosting immunity, protein bars, nuts that will replenish worn out muscle e.t.c
Drink your calories
If you are still finding it hard to eat a plate of food, how about you drink more. We know that sometimes following an illness or surgery, the last thing on your mind is chewing into food but drinking is more tolerable. Your body needs all the nutrients to recover completely and there is no need to wait until you can chew food. You cannot afford that. But here is a trick, you can prepare drinks that are full of vital nutrients like proteins that the body needs. These drinks include smoothies, juices, milkshakes, and yoghurt.
A healthy drink packed with nutrients like a smoothie is good
Start with your favorite foods
When struggling to eat food, you want to look down your plate and find some motivation to eat. Choosing your favourite foods is a good way to get that motivation. This can be paired with foods that are required for the body’s healing that are not necessarily favourites. It is therefore important to plan your meals, take time to think of what you will be taking down your gut. If this does not come easy, try scheduling your meals until the body is strong enough to ask for food through hunger cues.
Pick food that your body will tolerate because you already love it
Stay hydrated
During illness, there is a tendency for the body to lose fluids through vomiting or diarrhea and it is important that one replenishes all the lost fluids to stop one from getting dehydrated. Coldwater is known for averting nausea. Just make sure to sip it slowly.
As a caution, try not to drink water very close to mealtime, you may fail to eat your meals which is our goal here.
Your appetite will return, do not ignore the small changes. They make a huge difference. Now go and try some of these for you or a loved one.
Anaemia is a condition in which the number of red blood cells or their oxygen carrying capacity is insufficient to meet physiological needs, which vary by age, altitude, gender, pregnancy status and smoking status. Severe Anaemia is associated with fatigue, weakness, dizziness and drowsiness. Pregnant women and children are particularly vulnerable to Anaemia.
Did you know that according to the global nutrition policy review the highest prevalence of anaemia is found among preschool-age children (47.4%), and the lowest prevalence is among men (12.7%). The population group in which the largest number of individuals is affected is non-pregnant women (468.4 million). The African Region has the highest rates of all the regions, with anaemia affecting two out of three preschool-age children (67.6%), and about every second pregnant (57.1%) and non-pregnant (47.5%) woman. (https://www.who.int/nutrition/publications/policies/global_nutrition_policyreview.pdf) Therefore it is the duty of you and I to know what we ought to do to get out of this slow chewing ‘cancer’ that often goes unnoticed but significantly impacts health.
Internet image
What causes anaemia
The most common cause of Anaemia globally is iron deficiency, but other causes include deficiencies in folic acid, vitamin B12; chronic inflammation; parasitic infections; and inherited disorders.
Iron deficiency
Anaemia caused by iron deficiency or as normally put, iron deficiency anaemia is the most common type of anaemia, and it occurs when your body doesn’t have enough of the mineral iron. Your body needs iron to make hemoglobin which is a protein found in the red blood cells that carries oxygen in your body and gives blood its red colour. When there isn’t enough iron in your blood stream, the rest of your body can’t get the amount of oxygen it needs. Whilst the condition may be common, many people don’t know they have iron deficiency anaemia as it is possible to experience the symptoms for years without ever knowing the cause. For women of childbearing age, the most common cause of iron deficiency anaemia is a loss of iron in the blood due to heavy menstruation or pregnancy. A poor diet or certain intestinal diseases that affect how the body absorbs iron are also probable causes of iron deficiency anaemia.
Deficiencies in folic acid
Folic acid is probably most common around antenatal units and pregnant women. As soon as a woman is confirmed to be pregnant, she is immediately put on folic acid for the entire pregnancy. Folic acid is a B vitamin that helps your body make red blood cells which carry oxygen to all parts of the body. Low levels of folic acid cause megaloblastic anaemia which is a condition where red blood cells are larger than normal and on top of that they are fewer than normal. They are also oval-shaped, not round and sometimes these red blood cells don’t live as long as normal red blood cells. Given the fact that the cells are too large, they may not be able to exit the bone marrow (this is where red blood cells are made) to enter the bloodstream and deliver oxygen.
Deficiencies in Vitamin B12
Vitamin B12 is another mineral that the body uses to make red blood cells and just like deficiency in folic acid, a deficiency in vitamin B12 causes megaloblastic anaemia as described above.
Chronic inflammation/disease
One can have low levels of red blood cells as a result of autoimmune diseases (diseases in which the body’s immune system attacks joints and/or body organs) or other chronic illnesses. Chronic diseases are those that last longer than 3 months. This type of anaemia is sometimes referred to as anaemia of inflammation and research indicates that it is the second most common type of anemia, after anaemia caused by a deficiency of iron. (https://my.clevelandclinic.org/health/diseases/14477-anemia-of-chronic-disease) Chronic diseases may cause changes in red blood cells and these changes can cause red blood cells to die sooner and slow down their production. In this condition, the iron that is normally recycled from old red blood cells to help make new red blood cells is retained within a system of cells called macrophages thereby limiting the amount of iron available to help create new red blood cells.
Parasitic infections
Anaemia can also be as a result of parasites’ in ones body that are causing blood loss. The main parasites that cause blood loss in man and lead to direct iron-deficiency anemia are the common worm infections including hookworm infection, whipworm infection and schistosomiasis. When blood is lost, this reduces the number of red blood cells available to carry oxygen around the body hence anaemia
Inherited disorders
Here is where we have the genetic red blood disorders that cause anaemia. This type of anaemia is also known as hereditary anemia. The most common disorder in this category is sickle cell anaemia however we have other disorders including Thalassemia, Congenital pernicious anemia, Fanconi anemia, Hereditary spherocytosis and Thrombotic thrombocytopenic purpura. Many people think of anaemia as something that happens because of only external factors, like a poor diet, but for some people, it is something to do with their genetic make up. They inherit genes that, one way or another, cause problems with the blood. For example in sickle cell anaemia, the people have a gene that causes the blood protein hemoglobin to form abnormally. As a result, red blood cells are produced in a sickle shape causing painful episodes, cause swelling in the hands and feet and also a reduced ability to fight infection. For thalassemia, the body is unable to produce enough hemoglobin, which functions to carry oxygen throughout the body as a result of faulty genes; Fanconi anemia the person has an inherited blood disorder that interferes with the bone marrow’s ability to produce an adequate supply of new blood cells for the body e.t.c
Symptoms of anaemia
Anaemia signs and symptoms vary depending on the cause. For instance if the anaemia is caused by a chronic disease, the disease can mask them, so the anaemia might be detected by tests for another condition. So depending on the causes of the anaemia, you might have no symptoms or signs and symptoms that include:
Fatigue
Weakness
Pale or yellowish skin
Irregular heartbeats
Shortness of breath
Dizziness or lightheadedness
Chest pain
Cold hands and feet
Headaches
How to overcome anaemia
Having understood the causes of anaemia, we can now comfortably suggest some of the solutions that one can apply to prevent or avoid a reoccurrence of anaemia depending on the cause of the anaemia.
Treatment of anaemia can take so many routes and often includes dietary changes and no it is nothing complex other than including foods rich in iron and other vitamins essential to hemoglobin and red blood cell production. It should also include foods that help your body absorb iron better. We have two types of iron in foods; heme iron and nonheme iron. Heme iron is found animal sources such as in meat, poultry, and seafood. Nonheme iron is found in plant foods and foods fortified with iron. The interesting thing is that our bodies are made in such a way that they can absorb both types, but it absorbs heme iron more easily.
Here are foods that you can add to your diet to get more iron and help fight iron deficiency anaemia
Leafy vegetables
Imagine such an inexpensive way to treating anaemia. Leafy greens, especially dark ones, are among the best sources of nonheme iron. They include: spinach, nakati, dodo (amaranths), broccoli, Sukuma wiki. Some vegetables like broccoli, beans, citrus fruits and whole grains are good sources of folate. Remember a diet low in folate will cause folate deficiency anemia as described above. Remember to always accompany it with Vitamin C as it helps your stomach absorb the iron in these plant sources. Eating leafy greens with foods that contain vitamin C such as oranges, red peppers, and strawberries will certainly increase iron absorption.
Meat and poultry
All meat and poultry as mentioned earlier are sources of heme iron. All you want to eat will increase your iron levels although red meats have higher levels than white meats. I have a secret for you, eating meat or poultry with nonheme iron foods, such as leafy greens, along with a vitamin C-rich fruit can increase iron absorption in a whole other level.
Liver
Organ meats are known to be the best sources of iron and liver that biggest of all of them. It is also a great source of vitamin A. The other iron-rich organ meats include the heart, kidney, and beef tongue.
Beans
Beans are such a great source of plant based iron which are inexpensive and versatile. Whatever kind of beans you can get will be a great source for example kidney beans, chickpeas, black-eyed peas, soybeans, pinto beans, black beans, peas e.t.c
Nuts and seeds
Don’t ignore nuts and seeds, they are a perfect sources of iron. They taste great on their own or sprinkled on salads or yogurt. Some of the nuts and seeds that contain iron include pumpkin seeds, sunflower seeds and groundnuts to mention but a few.
I will close this by telling you that you will not find anywhere in this world a single food to cure anaemia, however eating an overall healthy diet rich in dark, leafy greens, nuts and seeds, seafood, meat, beans, and vitamin C-rich fruits and vegetables will go a long way in managing anaemia.
For a long time we have been told how important it is to take water and for a fact we have been recommended to take about 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) of fluids a day for women; but no one ever tells us this exercise will not be as easy as it sounds. As matter of fact it is boring, a friend testified. Much as drinking water comes off as a given for me, I know so many people who struggle to even finish a glass of water in a day. I drink a minimum of 3 liters of fluids a day and I can go as far as 5 or more in a day. My friends have accused me of carrying a flask for a water bottle time and again but what many don’t know is that 10 years ago I was not in the category of people who drank water with ease and it is a discipline I had to cultivate until it became a default. I have lived through this struggle myself and I will share with you how to cultivate this discipline yourself because let us face it, we all need the benefits that come with it.
My famous water bottle/flask
Here are some suggestions you could try out.
Invest in a good water bottle
Our eyes are a great source of motivation to do things. Now go out and look out for a water bottle that pleases your eye and have it with you at all times. This will motivate you to take its contents and before you know it, it will become a part of you. I remember some time here in Uganda when it was on trend to carry a water bottle. I wish this hype could bounce back. You could choose to start with one that fits perfectly in your bag before you forget it at your friend’s shop counter when you visit.
Add a twist to your water
If you are one of those people who find water boring, you find the taste so bland to take a second sip, this is for you. Adding things like fruit or chopped cucumber and mint, chia seeds, slices of of fresh lemon, lime, orange or squeezing some of its juice will enhance the taste of your water. If you prefer your water icy cold, freeze the bottle overnight.
Chia seeds added to water
Identify or create your water taking triggers
This is one of the things that you have to consciously decide to do should you need to grow this discipline. For example find triggers that remind you to drink a glass of water whenever you wake up or when you are about to leave the house, and as soon as you get in the door. This could be placing a bottle of water by your bed side and/or in a place where you can easily see it as you leave or get into the house. Once the behavior has become a part of you, you will find yourself naturally doing it.
You can also set a daily reminder on your phone to grab some water as you go about your day. This can be a 3 hour duration.
Explore more fluid options
If your relationship with water always turns sour for some reason however much you try, it is time to get the water indirectly. With this I mean look out for fruits and vegetables with a high water content and take these as often as possible. We have fruits like watermelon, pineapples, vegetables like cucumber, lettuce, tomatoes to mention but a few. You can also up your intake of green tea, peppermint tea or your favorite flavor of tea throughout the day, and stock up on some nice relaxation teas for the evening. Sparkling water will also make you feel like a treat and can be a perfect replacement for regular soft drinks.
Given the immense benefits of taking water including; water lubricates the joints, forms saliva and mucus, prevents kidney damage, delivers oxygen throughout the body, boosts skin health and beauty, cushions the brain, spinal cord, and other sensitive tissues, regulates body temperature, it makes minerals and nutrients accessible, the digestive system depends on it, flushes body waste, helps maintain blood pressure, the airways need it, boosts performance during exercise to mention but a few; it is time to up your game in this exercise.
