Can Indian Offices Be Made Healthier?

Can Indian Offices Be Made Healthier?

Can Indian Offices Be Made Healthier?

Working from 9-to-5 PM has become second nature to corporate employees. Deadlines, client expectations, lunch breaks, talks at the water cooler are all part and parcel of this life. But take a moment to think- does the office provide these employees the right space to be productive? Workplace ergonomics needs to be taken into consideration while answering this question. Keeping employees healthy is paramount to a productive workspace.  If you are wondering about the elements that need to be factored in for healthy office space, look no further!  Here’s our white paper on ‘Making Healthier Office Spaces’.

Calcium rich foods

Why your bones need calcium rich foods?

Calcium rich foods

Calcium is the most prolific nutrient in your body. That is because it is the major component (99%) of your bones and teeth. And your bones and teeth can’t do without it. Read on to know the link between calcium and bone health and why you should include calcium rich foods in your diet.

How does calcium make bones strong?

Bones keep developing till the age of 25. If during this developmental stage, children and young adults do not get enough calcium, their bones will not be as strong as they should be and their bone mass would be insufficient. Down the line, this could lead to many complications related to bone health. 

Moreover, not consuming calcium rich foods could also lead to a disease called rickets, which can stunt growth, and weaken muscles. Children in particular if deficient in calcium, tumble and fall a lot. Growing children also hurt themselves in different activities. Calcium ensures that if their bones are injured, they heal fast. Without it, they become susceptible to fractures.

Around the age of 25, bone density reaches its peak and after that, it slowly starts to decline. That is why it is vital to take in as much calcium as possible between 0-25 years of age to prevent the onset of osteoporosis.

Osteoporosis kicks in when your body realizes that there isn’t enough calcium to go around. And it starts extracting the calcium from the bones, which are after all made of calcium. Even after the age of 25, people should go on consuming the optimal amount of calcium because it can help slow down the loss of bone density. 

If there is a deficit, the body starts extracting calcium from the teeth and this could lead to decay and brittleness of teeth. If people aren’t taking in enough calcium through their diet, they can opt for calcium supplements.

Why do you need Calcium-rich foods?

Your body is not capable of manufacturing calcium. It relies on foods for its supply of this extremely important nutrient. You are supposed to consume 1000 mg of calcium if you are an adult. Women who are over 50 years of age should amp up their intake to 1300 mg because post menopause, they become vulnerable to bone diseases such as arthritis.

A lot of people, even if they are eating healthy, do not get the right dose of calcium because of dietary oversight. This is why it is very important to include these particular foods in your daily diet.

A few fail-proof calcium-rich foods

Usually, when you think of calcium, milk and dairy products come to your mind. While they are indeed some of the best sources of calcium, there are others as well. That is why our list comprises of milk products as well as non-dairy products, which people who are lactose intolerant can safely consume.

1. Soy foods

No list of calcium-rich foods is complete without including Soy. Soy derivatives should be a mandatory part of your diet if you do not consume milk products. They are enriched with calcium. Just 175 grams of soybeans will give you 18% of your Recommended Daily Intake (RDI) of calcium.

2. Lentils and beans

Lentils and beans are not just full of fibres, proteins, and minerals but they are also a decent source of calcium. For example, if you consume 172 grams of boiled white beans, you will meet 13 % of your daily requirement. Opt for the winged beans because they contain more calcium than the other variants. 175 grams of lentils with contribute to about 4 % of your calcium RDI. So try to include both beans and lentils in your everyday diet because they also have tonnes of other benefits as well.

3. Nuts

Every nut contains calcium but some more than others do. 35 grams of almonds will provide you with 10% of your calcium RDI. Brazil nuts finish a close second in the list of best nutty sources of calcium. You can also opt for walnuts, pistachios and hazelnuts.

4. Seeds

There is no nutritional benefit that seeds won’t provide. Seeds that are packed with calcium are poppy, celery, sesame, and chia seeds. A mere 9 grams of poppy seeds can pack a staggering 13% of your daily requirement. 

5. Cheese and yoghurt

The reason why milk products are some of the most favored sources of calcium is that your body can absorb the calcium that comes from them more easily than from plant sources. 

Cheese, especially parmesan is a calcium-rich food. Only 28 grams of it will deliver 33% of the RDI. The softer cheeses and paneer contain plenty of calcium as well. Yoghurt too is a delicious and trustable calcium source. 1 cup of yoghurt is equivalent to 30% of your RDI. Opt for the ones with low fat, for a stronger dose of calcium.

6. Sea weed

Seaweed is slowly making its way into the Indian diet now that people understand that this is not just an eccentric dietary choice but also actually a food that is packed with goodness. Seaweeds can provide between 12-14% of the RDI. But don’t go overboard with it because it contains heavy metals and too much of it can harm you.

7. Fruits

We can’t complete our list without some fruity goodness. There are some calcium-rich fruits that you should consume as regularly as possible. A raw fig will give you 2% of the RDI. An orange 5-7% and 110 grams of berries guarantee 7% of the RDI, respectively.

Conclusion

Calcium is that nutrient you just can’t do without. And that is why you need to look to these sources to replenish your reserves of it.

Calcium deficiency is a genuine widespread concern especially since it’s a major cause behind deteriorating bone health and serious ailments like osteoporosis. If you
want to determine whether your regular calcium intake is sufficient and whether
your bones are in good health, consult a Doctor through MediBuddy.

Sources:

  1. 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
Does cannabis have health benefits

Casual Cannabis Use: How Can It Benefit You?

Cannabis health benefits

Casual cannabis use has many stigmas attached to it. It is indeed true that there is a possibility of getting inextricably hooked on to it and in that case, it can wreak havoc in peoples’ lives. But, smoking cannabis in moderation may be good for your health.  But, it is vital to remember that if you consume marijuana in excess, the harmful effects will outweigh the benefits.  

What are the purported benefits of occasional cannabis use?

The following are some of the ways smoking weed may help you-

It professes to fight off depression

A study by the University of Buffalo found that marijuana contains THC (tetrahydrocannabinol), a chemical that triggers the secretion of serotonin. It is a kind of happiness hormone and is instrumental in regulating and uplifting your mood. This hormone relieves the symptoms of both depression and anxiety. Moreover, marijuana does not produce those detrimental side effects that usually accompany anti-depressants. That is why, in Canada and many states of the USA, psychologists prescribe cannabis instead of conventional medicines.

Marijuana may help you lose weight

A study by ScienceDaily showed that casual cannabis use could help you stay in shape. It is likely to speed up metabolism and not allow fats to deposit all over your body. Weed helps keep LDL or bad cholesterol under check and may promote heart health.

Weed may be effective against diabetes

Marijuana can stabilize your blood sugar level and may prevent it from spiking and dropping throughout the day. Moreover, it can also-

  • Lower insulin resistance in diabetics
  • Reduce arterial inflammation which is a common fallout of diabetes
  • Improve blood circulation 
  • Lower blood pressure (most diabetics tend to have hypertension)

It possibly boosts your Productivity

Cannabis purportedly helps you shrug off torpor and become more productive. It may increase dopamine production – a hormone that boosts concentration and attention span and makes the brain’s wiring more complex. Moreover, a study by Conscious and Cognition journal revealed that it can make you more creative and increases your linguistic skills.

It purportedly combats cancer

According to a Scientific American study, casual cannabis use may slow down the division of cancerous cells. Other studies claim that, when inhaled, it may help ease nausea triggered by chemotherapy.

Marijuana may improve lung capacity

A study by Harvard Health magazine revealed a surprising fact.  Unlike cigarettes, smoking pot may amp up your lung capacity without damaging the lungs. 

It supposedly brings relief against period pain

Though not a lot of research has been done in this arena, some studies found that it might be possible to manage pain and cramps before and during menstruation with marijuana. It has analgesic and antinociceptive properties, which can help mitigate headaches, and muscle cramps and reduce the bloating that is a common complaint during periods.

What Happens to Long-term Marijuana Users?

If a person smokes marijuana for prolonged periods of time, it may have terrible effects on both the mind and the body-

  • Persistent respiratory problems
  • Arrhythmia
  • The raised possibility of a heart attack
  • Depression, insomnia, anxiety attacks

Conclusion

Despite the fact that casual cannabis use can help you in a number of ways, you should exercise restraint and control, or you might find yourself being inexorably reliant on this drug.

While short term use of marijuana has shown to have some valuable health benefits,
the long term usage of this infamous drug can be quite devastating. It’s
consumption isn’t the only way to get relieved of stress. There are a lot of safer
ways to keep your heart healthy and your mind happy, to know about these,
talk to a Doctor through MediBuddy today.

Sources:

  1. Metro
  2. Cannabisclinics
  3. Cancer org
  4. Health Harvard