Diet For Lifestyle Disorders

The dietary management of Lifestyle disorders is backed by various researches done in science. Many modern days disorders are because of unhealthy lifestyle and stress. Lack of exercise unhealthy eating patterns, inclination toward readily available over the counter food options, binge eating and late night snacking have contributed to these “man-made disorders of civilization” like - Diabetes, Hypertension, PCOD, Hypothyroid, Vit D Deficiency, Osteoporosis to name a few.

Effective dietary management can help in coping up with such conditions to an extent of as much as 80% along with necessary lifestyle changes and medications if recommended. A well planned, customized and balanced meal plan will balance your organ systems with the glands working in proper synchrony, balance between mind and body coordination along with effective removal and elimination of toxic wastes from your body. These toxins which are accumulated over a period of time due to unhealthy lifestyle if not removed on time can contribute to such disorders. Some of these disorders can turn fatal but management is simple-balanced meal planning under expert guidance and an effective lifestyle planning.

Diabetes- Type 2 (Non Insulin Dependent Diabetes Mellitus)

Following a customized balanced plan every day and taking medications as directed can greatly improve blood sugar control and decrease the risk of diabetes-related complications, such as coronary artery disease, kidney disease, and nerve damage. Also, weight management is important in type 2 diabetes.

Monitoring carbohydrate intake is important as it determines postprandial (PP) blood sugar, the use of lower glycemic index (GI) and glycemic load (GL) carbohydrate meals provide an additional benefit for glycemic control.

People with diabetes are at increased risk for heart disease and stroke, and eating a diet low in saturated and trans fats can help to reduce cholesterol levels and decreases these risks.

Hypertension

Making dietary changes and losing weight are effective treatments for reducing blood pressure. Some of these changes can be:

Low salt diet : Look for low-sodium products such as spice blends and read labels on canned, bottled, and frozen foods.
Caffeine/Coffee : Caffeine can cause a short, but dramatic increase in your blood pressure.
Eat more fiber : The recommended amount of dietary fiber is 20 to 35 grams of fiber per day
When dining out, avoid dressings or sauces on the side, and avoid bacon bits, cheese, and croutons at the salad bar.
Avoid eating at fast food restaurants. If this is not possible, choose restaurants that offer fruits or vegetables without sauces or dressings. Ask that no salt be used to prepare food, when possible.
Reduce alcohol

Hypothyroidism

Hypothyroidism is caused by an underactive thyroid gland. Most people with hypothyroidism tend to experience abnormal weight gain and difficulty losing weight until hormone levels stabilizes. The biggest factors that help with weight loss are calorie- and carbohydrate-controlled meal plans,” Emphasizing lean proteins, vegetables, fruits, heart-healthy fats and omega-3s, high-fiber foods, and appropriate portions can help manage or prevent illnesses associated with thyroid disease.

PCOD/PCOS

Polycystic Ovary Syndrome (PCOS) is a condition that affects 5-10% of women of childbearing age.The diet in PCOS should focus on:

Weight loss of 5-10% if overweight or obese in 3 months.
Decreased caloric intake if weight loss is desired.
Decreased intake of enriched carbohydrates.
Increased fiber intake including fruits, vegetables, and beans.
Decreased fat intake, particularly saturated fat.
Smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels.
At least 150 minutes of moderate or vigorous activity per week for diabetes prevention.

DIGESTIVE DISORDERS: Gastritis | Acidity | Constipation | IBS

Gastritis : Gastritis is inflammation of the lining of the stomach. A diet for gastritis should contain foods that can be easily digested like a bowl of freshly-prepared steamed vegetable, two or three whole wheat tortilla and a glass of buttermilk.

Constipation : Drink plenty of liquids, especially water - at least eight big glasses every day. Drink a hot drink such as hot tea one hour before your usual time for a bowel movement. Try to avoid gas-forming foods and beverages such as broccoli, cabbage, and carbonated beverages.

BONE AND JOINT DISORDERS : Disc Problems | Scoliosis | lordosis | Kyphosis | Osteoporosis | Osteomalacia | Vit D Deficiency

Adults should aim for 1,000 milligrams (mg) of calcium per day, but if you are over age 50, you need 1,200 mg of calcium every day, 1,300 mg after menopause.

Good food sources of calcium include:

Low-fat dairy products such as skim milk or ricotta cheese
Canned sardines in oil with bones
Calcium fortified juices and other foods
Dark, leafy green vegetables

ANEMIA/VIT B12 DEFICIENCY :

If you do not have enough iron, your body cannot make hemoglobin, and you may develop anemia, a disorder that occurs when there is not enough hemoglobin in the blood. A healthy diet is a prerequisite for any anemic patients. It is vital for you to include foods that are rich in Vitamin B12, folic acid and Vitamin C in your diet apart from most important ingredient iron.

Vitamin B12 enters the human food chain exclusively through animal sources either as meat, milk, milk products and eggs. Its synthesis is completely absent in plants of all kinds, only being present in such foods by way of bacterial contamination or fermentation. This is because the enzymes necessary to assemble vitamin B12 are only present in bacteria and some algae. For this reason vegetarians and more particularly vegans, are at high risk of insufficient dietary intake.

A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania, and depression, while a long term deficiency can cause permanent damage to the brain and central nervous system. Shellfish, beef liver, fortified soy products are a good source.

STRESS:

Stress may weaken your immune system and increase your body's need for certain nutrients. A balanced diet will help you stay focused, alert, energetic, and healthy during times of stress. However, if you live off of fast food or frequently skip meals, you are more likely to perform poorly or get sick during stressful times.

INSOMNIA:

The trick is to combine foods that have some tryptophan with ample carbohydrates. Avoid the following:

Caffeine : Caffeine is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes.
Alcohol
Large Meals : Eating a huge dinner, or even a large before-bedtime snack, may make you feel drowsy, but the sleep won’t necessarily take.It should be no more than 300-500 calories and optimally at least two hours before bed.

SKIN AND HAIR ISSUES

Hair and nails reflect the health of the body two to six months previously. Skin reflects any imbalances much more immediately. The skin is the largest organ of the body and is responsible for the elimination of a variety of toxins. This of course means that much of what is going on inside will be quickly reflected in the appearance of your skin. Skin, hair and nails are mostly protein. These proteins – keratin, collagen and elastin – ward off wrinkles and provide strength and elasticity. Get your skin-boosting protein by including at least one serving of lean meats, chicken, seafood, legumes or eggs and two serves daily of low-fat dairy products.

IMMUNITY BOOSTING DIET

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
Exercise regularly.
Maintain a healthy weight.
Control your blood pressure.
If you drink alcohol, drink only in moderation.
Get adequate sleep.