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Ever wonder, why you fall sick? Part 1

I often come across friends who complain about general fatigue and the inability of their body to cope up with the stress of modern life. It’s just because of the way we are living, you may come to a debate on how our ancestors might have lived their life longer years yet with a healthy note, is just because of healthy food, sticking to a time, rhythm, more of home grown food, usage of natural pots for cooking purposes, physical activity by various ways from getting up early in the morning to going to the bed, activities like (gardening, plucking the flowers to spiritual purposes, vegetables for cooking , taking the vegetables washing clothes, rising utensils, drying up clothes, baby shower, eating on floor, eating together with all the family members for mental health) there are lots of physical and physiological aspects which are been involved in this journey.

There are numerous reasons beside a person getting a sick due to lack of physical activity, improper food intake, stress, anxiety, insecurity, low self-esteem, social pressure, financial status etc. These all contributes to various lifestyle disorders which we face in day to day life, when these are out of control, hence the person falls sick.

The below are the top 15 lifestyle disorders and their dietary modifications to be taken care in order to overcome the disorder. 

  1. Anemia
  2. Backache
  3. High cholesterol
  4. Common cold
  5. Constipation
  6. Depression
  7. Diabetes Mellitus
  8. Diarrhea
  9. Hair loss
  10. Hypertension
  11. Indigestion
  12. Memory loss
  13. Migraine/Headache
  14. Overweight/obesity
  15. Stress
  1. Anemia

Anemia is a condition in which there is a reduction in the total number of red blood cells or the volume of blood, or an abnormal size or shape of the red blood cells.

Dietary modifications to be practiced

  • Iron--- Parsley, beet greens and carrot
  • Vitamin-C--- Kale, parsley and green pepper
  • Folic acid-- Asparagus, spinach and kale
  • Vitamin-B12
  1. Backache

Backache is a common syndrome characterized by pain and tenderness in the muscles. Back pain is a sign to take action and seek professional medical advice

Dietary modifications to be practiced

  • Vitamin k has shown some promising results in pain management
  • Copper deficiency can contribute to pain perception.
  • Increase the foods that work as an immunity booster like spinach, broccoli, garlic, ginger, yogurt and all fresh fruits and vegetables.
  1. High cholesterol

The largest percentage of total body cholesterol is manufactured by the liver and is an important part in your body’s metabolism

Dietary modifications to be practiced

  • B-complex vitamins are necessary in fat metabolism and are protection for the liver.
  • Vitamin B6 and Niacin have been known to be effective
  • Vitamin- C deficiency is associated with elevated cholesterol levels; hence increase the consumption of vitamin –C foods like lemons, orange etc.
  • Drink more water in a day a
  • Stop smoking: Nonsmokers have higher HDL levels than smokers
  • Exercise frequently
  • Monitor your blood cholesterol frequently.
  1. Common cold

A cold is a viral infection of the upper respiratory tract. It is very contagious, and incubation time is 18-48hours

Dietary modifications to be practiced

  • The most effective method of preventing common cold is to strengthen the immune system
  • Steam and sauna are the immediate relief
  • Vitamin-c has anti vital and anti-bacterial action. This nutrient cans shorten the course of common cold hence increase the consumption of citrus foods.
  1. Constipation

Constipation occurs when there is a infrequent defecation, difficulty in passing stools

Dietary modifications to be practiced

  • Avoid constipating foods and drinks including cheese, fried foods, sweets, white flour, excess salt, junk food, beef, pasteurized milk, wine, carbonated drinks and coffee.
  • Prunes and prunes juice contain laxative substance found to stimulate intestinal move, movement.
  • Apple contains good amount have laxative
  1. Depression

Depression is a mental state characterized by extreme feeling of dejection, sadness and emptiness.

Dietary modifications to be practiced

  • Eat plenty of high-quality protein, found in fish and legumes (bens, lentils and split peas)
  • Avoid saturated fat, caffeine and sugar.
  • Increase your consumption of raw fruits and vegetables as this foods are high in complex carbohydrates which can stimulate the production of brain serotonin.
  • Iron, magnesium, folic acid and vitamin c deficiency has been associated with depression hence increase the consumption of the foods that are rich in these nutrients.
  1. Diabetes Mellitus

Diabetes mellitus is a chronic disorder of carbohydrate, fat, and protein metabolism characterized by high levels of blood glucose.

Dietary modifications to be practiced

  • Follow a vegetarian diet (fish/poultry can be consumed once/week)
  • Consume generous amounts of garlic and onion
  • Consume fruits and vegetables preferably in a raw form
  • Regular physical activity to be practiced
  • Decrease the consumption of carbohydrates like white rice etc.

This article was contributed by Dt. Pranathi Bollapragada who has been sharing some insightful and benefecial information for the benefot of readers. If you have some questions for her, please feel free to drop a message on the blogsite or below the link on Facebook where the article appears. 

The concluding part of the article will be published next weekend. Until then

"Namaste" and happy reading