Vitamin D deficiency

Maintain vitamin D levels for the sake of your health!

Vitamin D deficiency

Vitamin D (Sunshine Vitamin) is a nutrient that your body produces when your skin is exposed to sunlight. If you don’t stay out in the sun for the optimum amount of time or if you are not eating right, then your Vitamin D levels could plummet. And since it has heaps of benefits for your body, low count of this nutrient could really hurt you. 

What is Vitamin D?

Vitamin D is a fat-soluble Vitamin. In our bodies, two of the most important compounds of Vitamin D are Vitamin D2 and Vitamin D3.

The most trustable source of Vitamin D is sunlight. Doctors suggest 10-30 minutes of sun exposure a few times a week. The darker your skin, the longer your exposure has to be. But you should also keep skin sensitivity in mind and it should determine how long you stay out in the sun.

Vitamin D is also present in a few foods such as fatty fishes (tuna, salmon, mackerel, hilsa), beef liver, egg yolks, and cheese. So if you are vegan with limited sun exposure, there are high chances of your Vitamin D levels dwindling.

What happens if you have a Vitamin D deficiency?

Vitamin D helps your body absorb calcium, which is instrumental to bone health. So children, when they are growing up need calcium to strengthen their developing bones and teeth. Similarly, throughout your life, you will require calcium to ensure your bones stay strong. But calcium alone doesn’t help. You may be taking in the requisite amounts of it, but without Vitamin D, your body will not be able to utilize it. 

Vitamin D can toughen up your body. Your immune system relies on it and this means that the more Vitamin D you take in the less likely you are to contract illnesses. It can also improve your cognitive abilities and stave off memory loss.

One of the most important reasons why you shouldn’t let your Vitamin D levels drop is because it can regulate the function of insulin. So when Vitamin D levels drop you also become vulnerable to diabetes.

Pregnant women need Vitamin D in their diet for their own as well as their child’s health. Without this nutrient, risks of preeclampsia, gestational diabetes and bacterial vaginosis go up.

Vitamin D is linked to the prevention of cancer, heart diseases, high blood pressure, osteoporosis, and chronic pain. So if you don’t consume sufficient amounts of it, you could contract any of these ailments.

Vitamin D deficiency symptoms

You can know that your Vitamin D levels are deficient from these telltale signs:

  • Frequent sicknesses
  • Pain in different parts of your body
  • Slow healing of wounds
  • Clumps of hair falling off 
  • Depression
  • Rapid weight gain
  • Extreme fatigue

If you notice these signs, you should visit a doctor who may prescribe Vitamin D supplements and suggest dietary changes.

Conclusion

Vitamin D is something you cannot ignore if you want to stay fit and healthy.

Irrespective of a busy lifestyle that doesn’t let you absorb sufficient amounts of sunlight, you must not take the lack of Vitamin D lightly. To supplement low levels of Vitamin D in your system, speak to a Doctor via MediBuddy who can suggest Vitamin D supplements that you can add to your daily diet.

 

Sources:

  1. Medicalnewstoday
  2. WebMD
Healthy office snacks

Healthy Snack ideas to keep you energized in office

Healthy office snacks

Most people with office jobs have almost no access to healthy snacks. Truth be told, not many office cafeterias stock up on healthy food items such as salads – primarily because they don’t have a large fan following. And ordering out healthy food can pinch your pocket. Instead, you can look at our healthy snack ideas, and pick something that will not only satiate your hunger pangs but also keep you lean and healthy. 

Healthy snack ideas to curb hunger pangs

Here is a list of healthy food for office workers. All of them are easily available, easy on the pocket and are extremely beneficial for your health. 

Nuts

Nuts like pistachios, walnuts, peanuts and almonds are packed with ‘healthy’ fats and are a great source of fibre, vitamins, and Omega-3 fatty acids. Rich in proteins and vitamins, nuts are also an excellent alternative to meals if you are in a hurry. They boost immunity and help keep illnesses like the cold at bay. Just ensure that you eat a handful. Because nuts are calorie-dense foods, eating too much can hike your daily calorie intake substantially.

Roasted Chickpeas

Roasted chickpeas make for a nutritious bite at work. Half a cup contains 10 gms of protein and 5 gms of fibre and a high amount of amino acids. Roasted chickpeas are also available in the form of sattu (ground roasted chickpeas). Commonly found across India, a concoction of sattu and water is a nourishing drink that supplies energy to your body in high amounts. Usually, a dash of black salt, pepper, and lime are added to it, making it a delicious and easy to digest drink.

Popcorns

Popcorns are satisfying, nutritious snacks – low in calories, high in fibre. Two cups of air-popped popcorn provide 62 gms of calories only. Moreover, popcorns are packed with polyphenols, which can help keep cardiovascular diseases at bay.

Fruits and Cottage Cheese

A bowlful of fresh fruits topped with protein-rich cottage cheese is loaded with nutrients but low in calories. Half a cup of cottage cheese contains 12 gms of protein and 10% of the daily recommended dietary allowance for calcium. Add fruits to it, and you have a dish packed with antioxidants, minerals, and Vitamins – all vital to keeping your body healthy and illness free.  

Oatmeal

Munching on a packet of unsweetened, plain oatmeal is a great way to curb hunger pangs. Plain oatmeal contains high soluble fibre and complex carbohydrates, which help improve your bowel movements and provide a steady supply of energy throughout the day.

Dark Chocolates

Dark chocolates are packed with flavonoids – compounds that can help lower bad cholesterol levels and blood pressure. They are high in antioxidants that scavenge free radicals and keep your skin healthy. Opt for the ones without any additional sugar and milk to draw the maximum benefits. 

Protein Bars

Protein bars, as the name suggests, supply you with protein to keep you going through the day. Unlike carbohydrates, protein is much more filling when it comes to satiating hunger pangs. A protein bar is sufficient to keep you satiated for 3-4 hours.

Greek Yoghurt

Unsweetened, plain Greek yoghurt is yet another healthy food for office workers. A portion of low-fat Greek yoghurt (200 gms) contains 17 gms of protein and only 140 calories. Moreover, it is rich in calcium – essential for stronger teeth and bones. To enhance the taste, you can add herbs such as basil.

Hummus and Carrots

This one requires a bit of preparation but is totally worth it. Carrots are rich in Vitamin A that ensures good vision. Protein-rich hummus is anti-inflammatory and enhances the health of your gut. Collectively, they pack a punch that is hard to beat.

Remember to control your portions. Excess of anything – be it protein bars, mixed nuts, or cheese – could be too much for the body to take in. 

Conclusion

Food cravings at work can be annoying, especially if you are in the midst of something important. These healthy snack ideas can help you combat such cravings without compromising on health.

Snacking is a common prerequisite especially when glued to your system, hard at work for hours at end. But not all food options are good for you. To know more about the
best food options and which foods to include in an effective nutrition plan, consult
a dietician through MediBuddy.


Sources:

Healthline

Anaemia in pregnancy

Iron Deficiency in Pregnancy: What it means!

Anaemia in pregnancy

When you contract anaemia, it means that there aren’t enough red blood cells in your body to carry the required amount of oxygen to all your cells. This impairs the function of your muscles and organs. You may suffer iron deficiency in pregnancy and it can lead to a number of complications. Read on to know more.

What Causes iron deficiency in pregnancy?

Iron is necessary to produce red blood cells. When you are pregnant your body generates more blood than usual. But, if you are not eating iron-rich foods, then there will be a dearth of iron in your body. Which means, your body will not be able to produce as much haemoglobin (contained in red blood cells) as it needs. This form of anaemia also goes by the name – iron deficiency anaemia. 

Two other common forms of iron deficiency in pregnancy are – 

  • Folate deficiency anaemia
  • Anaemia caused by Vitamin B12 deficiency

What increases iron deficiency risks during pregnancy?

It is quite normal to be slightly anaemic during pregnancy. Very low levels of iron during these vital months becomes a possibility if you- 

  • Avoid meat, poultry and dairy
  • Have a history of anaemia
  • Experience severe morning sickness
  • Are pregnant with twins 
  • Bleed heavily during periods
  • Had a baby less than a year ago
  • Are younger than 20 years

What are the symptoms of anaemia during pregnancy?

Here are a few indicators of pregnancy anaemia-

  • Extreme pallor of the skin
  • Disorientation
  • Wheezing or shortness of breath
  • Palpitations
  • Short attention span

In the early phases of iron deficiency in pregnancy, these symptoms resemble the physical discomfort all women have to endure when they are pregnant. That is why you need to undergo regular blood tests to monitor your haemoglobin levels.

Complications of anemia in pregnancy


Extreme levels of low iron in pregnancy can raise your chances of-

  • The baby being born ahead of schedule
  • Your child might be very underweight and anaemic
  • The baby may exhibit delayed development
  • Postpartum depression
  • Losing a lot of blood during delivery

Anaemia can even be fatal for both mother and child.

Management of anemia in pregnancy

If blood tests reveal that you are anaemic during your pregnancy, your doctor will recommend iron supplements. You may also have to take supplements of folic acid or prenatal Vitamin capsules depending on the kind of anaemia you have contracted.

You will also have to consume foods that are high in iron, folates and Vitamin B. Your doctor will advise you to opt for another blood test soon after you start your medication to ensure that the supplement consumptions is yielding the desired effects. 

Conclusion

Iron deficiency in pregnancy can have a terrible impact on the health of both you and your baby. A little bit of precaution and care is all it takes to avoid it.

Iron Deficiency in Pregnancy is quite a serious issue that shouldn’t be taken lightly
as it can fatally harm both – the mother and the baby. To get expert tips on how
you can avert anaemia when you are pregnant, talk to a Doctor through
Medibuddy today.


Sources:

  1. WebMD
  2. American Pregnancy Association