Importance of Vegetarian Foods Rich In Proteins

Daily consumption of proteins in our diet is very essential as it plays several key roles in the functioning of our human body. Proteins are known as the building blocks of our life. Every cell in our body contains proteins in the form of amino acids, which promotes cell growth and repair. Proteins are vital for human development and growth during childhood, adolescence and pregnancy. Our hair, fingernails, muscles, etc are mostly composed of proteins. Lack of protein in the diet may lead to weakness, fatigue and increased susceptibility to flu's and infections.

It is a common belief that it is tough for the vegetarians to obtain proteins from the vegetarian food, as non-vegetarian foods have high content of proteins. You need not worry regarding your sources of protein even if you are a vegetarian. There are numerous vegetarian foods other than the animal foods that are rich in protein. Appropriate quantities of these vegan food substances rich in proteins can help you fulfill your protein requirements.

The protein requirement per day on average for women is 46g and 56g for men. Pregnant or lactating women require increased amounts of protein intake.

To acquire adequate amount of proteins in a vegetarian diet, it is advisable to eat multiple servings of legumes, amaranth, pistachios, pumpkin seeds every day. 

Few other vegetarian foods rich in proteins are Soy, Milk, Soy Milk, Rice, Beans, Hummus, Pita, Peanut Butter, Green peas, tofu, Cottage Cheese, Almonds, Sunflower Seeds, Spinach, Flaxseeds, Sesame seeds, Chickpeas, Orange, Papaya, Apple, Grapes, Banana, Pineapple, Peach, Pears, Peanuts, etc.

Consuming excess amount of animal proteins leads to the formation of kidney stones and cancer or liver and colon. Hence, animal protein should be substituted by vegetable proteins. Therefore, vegetarian foods rich in proteins are considered to be safe and can be consumed in excess. Proteins It is vital to take recommended amounts of protein in your diet daily to achieve optimum internal and external health.

Author, Dr. Varsha Sharma is a Consultant Homoeopath, practising since last 18yrs. She is an Associate Professor in a Homoeopathic Medical College. She has got vast experience in treating several ailments ranging from hair fall, psoriasis, acne, skin complaints, recurrent respiratory complaints, bronchitis, asthma, allergic coryza, migraine, sinusitis, nasal polyps, kidney complaints, female disorders, respiratory diseases, digestive disorders, arthritis, pains and aches, erectile dysfunction, impotence, kidney stones, depression, psychiatric disorders, recurrent attacks of cold, paediatric complaints, old age diseases, etc. She further offers Online Homeopathic treatment; Dietetic counselling; martial counselling and addiction counselling. She can be reached on her email –drvarshas@gmail.com

What is Glucometer?

 Glucometer is a portable device with which one can measure and monitor blood sugar levels/ concentration of glucose in blood. Glucometer is of great use to diabetic patients as they can keep a record of their blood sugar levels from the comfort of their home. This device is easy to use. It helps in providing instant results regarding the blood sugar levels hence enabling the patient to decide when he needs to meet his doctor.

Regular monitoring of blood glucose is important as it can prevent or delay complications of diabetes. Monitoring of blood sugar level further helps in comprehending the effects of various food substances and activities on blood glucose levels in your body.

There are different types of glucometers available in the market but they all perform the same function. Commonly used glucometer kit includes lancets (needles used to prick the skin); test strips (used to test and measure blood glucose levels). Each strip is to be used once and then discarded. Before testing ensure that the test strips have not expired.

LCD display on the glucometer displays the blood sugar readings and towards the bottom, there is a slot to fit the test strip. The device has an in-built memory to store the glucose readings. Some models of glucometer can be connected to a personal computer and the test results can be stored.

Working

Lancet is used to prick the skin and a small sample of blood is placed on a test strip which is then placed in the device slot. The sensor underneath this slot transmits the reading for the blood sample. Test strips are coated with chemicals which react with glucose present in blood. Glucometer measures the amount of glucose present. Glucose level displayed is measured in milligrams per deciliter (mg/dL) or millimol per liter (mmol/L).

Volume of blood sample required for testing varies from model to model, from 0.3 to 1 μl. Time taken to read the test strip may vary from 3 to 60 seconds for different models.

Accuracy
Glucometers must meet the accuracy standards set by the International Organization for Standardization (ISO). There are several factors that affect the accuracy of a test, such as calibration of meter, amount and quality of blood sample, cleanliness of meter, humidity, aging of test strips, etc. Good machines too, have a margin of error of minimum 10%. Laboratory testing for blood sugar is advisable once in 6 months.

Glucometers are easily available online (www.flipkart.com) and in medical stores without a prescription. This device is a must-have device for people suffering with diabetes. 

Author, Dr. Varsha Sharma is a Consultant Homoeopath, practising since last 17yrs. She is an Associate Professor in a Homoeopathic Medical College. She has got vast experience in treating several ailments ranging from high blood sugar, low blood sugar, hair fall, psoriasis, acne, skin complaints, recurrent respiratory complaints, bronchitis, asthma, allergic coryza, migraine, sinusitis, nasal polyps, kidney complaints, female disorders, respiratory diseases, digestive disorders, arthritis, pains and aches, erectile dysfunction, impotence, kidney stones, depression, psychiatric disorders, recurrent attacks of cold, paediatric complaints, old age diseases, etc. She further offers Online Homeopathic treatment; Dietetic counselling; martial counselling and addiction counselling. She can be reached on her email – drvarshas@gmail.com

Foods to Lower Cholesterol

There are two types of cholesterol - Low-density lipoprotein (LDL), the "bad," cholesterol, and High-density lipoprotein (HDL), the "good," cholesterol. Intake of food substances which help in lowering the bad cholesterol should be encouraged. 

Some of them are as follows:-

• Oats, Oatmeal & Muesli.
• Walnuts, almonds, Pistachios and other nuts. 
• Olive oil and olive products.
• Yoghurt.
• Omega-3 fatty acids.
• Legumes such as dry, cooked or canned beans; lentils; peas and all soya products (cooked or canned soya beans, soya mince, cubes, soya milk and tofu).
• Flax seeds. 
  
• Fruits and vegetables rich in vitamin C, or rich in beta-carotene such as apricots, yellow peaches, oranges, grapefruit, lemons, cranberry, strawberry, blackberry, apples, pears, prunes, guava, mango, pumpkin, sweet potatoes, butternut, carrots, broccoli, cabbage and spinach.
• Garlic, spring onions and other onions. 
• 
• Dark Chocolate. 
• Green Tea.

Apart from making changes in the diet, healthy lifestyle changes should also be incorporated to successfully decrease cholesterol levels. Regular exercise, reduce stress, quit smoking, become vegetarian and healthy weight should be maintained.

Author, Dr. Varsha Sharma is a Consultant Homoeopath, practising since last 17yrs. She is an Associate Professor in a Homoeopathic Medical College. She has got vast experience in treating several ailments ranging from hair fall, psoriasis, acne, skin complaints, recurrent respiratory complaints, bronchitis, asthma, allergic coryza, migraine, sinusitis, nasal polyps, kidney complaints, female disorders, respiratory diseases, digestive disorders, arthritis, pains and aches, erectile dysfunction, impotence, kidney stones, depression, psychiatric disorders, recurrent attacks of cold, paediatric complaints, old age diseases, etc. She further offers Online Homeopathic treatment; Dietetic counselling; martial counselling and addiction counselling. She can be reached on her email – drvarshas@gmail.com

Summer Care of Baby

Summer can be a season which can prove tricky in keeping an infant comfortable. There are certain factors which need to be considered in ensuring the comfort of the child and in making the little one remain cool and protected during summer.

·         Clothing

Appropriate type of clothing should be considered. Cotton clothing is considered to be the best for summers, as it is light and absorbs perspiration better than synthetic fabrics. When indoors, dress the baby in loose-fitting and lightweight garments and when outdoors, dress the baby in light-colored long pants, a long-sleeved shirt, and shield the face with a hat.

• Sun Protection
  The baby’s skin is very delicate and should be kept protected from direct sunlight for the initial six months. Minimal amount of sunscreen can be applied to the baby’s exposed area. For child, over the age of 6 months, sunscreen can be used liberally and more frequently. Waterproof sunscreen particularly for kids should be used. Always carry the baby under shade. Sunglasses can be used to protect the baby’s eyes and to reduce glare.

·         Ventilation

Good Ventilation should be provided to the child as the baby fails to perspire effectively hence, can become overheated more quickly as compared to an adult. Inadequate ventilation can lead to suffocation in high temperature. To ensure the comfort of the baby and to lower the room temperature, fans and air conditioners can be used.

·         Hydration

Keep your child well-hydrated. Infants below six months should be nursed more frequently. Small amounts of water in addition to juicy fruits can be given to babies above the age of six months.  Water intake of the baby should be at least 50 percent more than usual. Water helps best in fighting against summer and rise in temperature. Few warning signs of dehydration are - flushed face, skin warm to touch, restlessness and rapid breathing.  

·         Food

In summers, light and easy to digest baby food should be given. Interval between the feeds can be reduced. For infants, breast milk is the best diet for all seasons. In high temperatures, baby food gets spoiled very quickly hence, avoid leaving prepared baby food open. Baby food should be prepared just during the feeding time and in case some food remains then it can be put in the refrigerator. 

Healthy Regime

Follow the regime shown in the figure below for a healthy, disease- free life.

How to burp your baby?

It is essential to make a baby burp after every meal. Burping aids in eliminating some of the air that is swallowed by the babies during feeding. If the baby is not being burped properly then there is accumulation of much swallowed air which can lead to spitting up, crankiness, and fussiness. A simple burp can ease the gas and comfort the baby. Generally, bottle-fed babies require more burping as compared to breastfed babies; as bottle-fed babies tend to swallow more air when feeding.

Burping is required when the baby seems uncomfortable while feeding, is fussy or pulls away the bottle and starts crying. If the baby falls asleep during or after feeding, don’t bother about burping. Gradually, as the babies grow older, they learn to eat without swallowing much air hence; the need of burping is not required.

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Common Burp Positions

There are three common positions used to burp the baby - over the shoulder, face down on your lap, and sitting up. Most of the babies are comfortable burping in one position rather than the other hence, it is advisable to experiment with different position, if you are not getting the desired results.

• Sit upright and hold your baby against your chest, over the shoulder. Rest your baby's chin over your shoulder; support your baby with one hand. With the other hand, gently pat your baby's back. Avoid patting too hard. Rubbing the back can also generate the burp. Gently rocking with your baby while you do this may be beneficial. Place a towel on your shoulder or under your baby’s chin, for easy cleaning of the ‘wet burp’.

• Hold your baby sitting up on your lap. Support the baby's head, neck and back. Cradle the baby's chin in the palm of one hand, while resting the heel of your hand on the baby's chest. Use the other hand to pat your baby's back gently. Avoid holding the throat of the baby.

• Lay your baby on your lap on his or her belly. Support the baby's head and ensure that the baby’s head is higher than his or her chest. Gently pat on your baby's back.

During the initial 6 months of the baby, the baby is to be kept in an upright position for 10 to 15 minutes, after feeding to avoid the milk from coming back up. You need not worry if your baby spits sometimes. At times, the baby may awaken because of gas, make your baby to burp which might put him or her back to sleep. Babies may suffer from colic after swallowing excess air during the crying spells, making the baby to burp can be of great hep in such situations.

Author, Dr. Varsha Sharma is a Consultant Homoeopath, practising since last 17yrs. She is an Associate Professor in a Homoeopathic Medical College. She has got vast experience in treating several ailments ranging from hair fall, psoriasis, acne, skin complaints, recurrent respiratory complaints, bronchitis, asthma, allergic coryza, migraine, sinusitis, nasal polyps, kidney complaints, female disorders, respiratory diseases, digestive disorders, arthritis, pains and aches, erectile dysfunction, impotence, kidney stones, depression, psychiatric disorders, recurrent attacks of cold, paediatric complaints, old age diseases, etc. She further offers Online Homeopathic treatment; Dietetic counselling; martial counselling and addiction counselling. She can be reached on her email – drvarshas@gmail.com

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Tips For a Healthy Lifestyle