Iron Rich Foods to Prevent Anemia

What is Anemia ?

This is caused by deficiency of hemoglobin, the red pigment in the red cells responsible for transport of oxygen. Anemia is usually caused by both malnutrition and prolonged blood loss. Often they go together and the poor diet cannot make up the hemoglobin loss. Repeated pregnancies also cause anemia. Another common cause of prolonged blood loss is hookworms. In women, heavy menstrual flow plus dietary deficiency makes anemia a very common disease. Sickle cell anemia and thalassaemia are more common in this state.

What are symptoms of Anemia?

Severe anemia causes general pallor (Pale color of skin) and edema (excessive amount of fluid in around cells) of feet. Often, especially if anemia is moderate or severe, pallor of conjunctiva  (unusually lightness of eyes) the tongue and the nails is enough to make out a diagnosis. The patient may present with signs of heart failure.

How is Anemia Diagnosed?

Complete Blood Picture:

Often, the first test used to diagnose anemia is Complete blood count(CBC). The CBC measures many parts of your blood. This test checks your hemoglobin and hematocrit levels. The CBC also checks the number of RBC, Platelets in your blood. CBC looks at Mean Corpuscular Volume. MCV is a measure of the average size of your red blood cells.

Other blood tests:

Reticulocyte count:

This test measures the number of reticulocytes in blood. Reticulocytes are young, immature cells. Over time, reticulocytes become mature red blood cells that carry oxygen throughout body.

Peripheral smear:

For this test, a sample of your blood is examined under a microscope. If you have iron deficiency anemia, your blood cells looks smaller and paler than normal.

Serum Iron: 

Serum Iron test measures the amount of iron in your blood.

What are different types of Anemia?

Iron deficiency anemia: Iron deficiency anemia can be caused by inadequate dietary intake, inadequate GI absorption, increased iron demand (e.g Pregnancy), blood loss and chronic diseases.

Vitamin B12 deficiency anemia: This is caused by inadequate dietary intake, decreased absorption and inadequate utilization. Deficiency of intrinsic factor cause decreased absorption of vitamin B12.

Folate-deficiency anemia : Folate deficiency anemia can be caused by hyper- utilization due to pregnancy, chronic inflammatory disorders, long term dialysis. Drugs can cause anemia by reducing absorption of folate eg. Phenytoin, Methotrexate.

Thlassaemia: Thalassaemia are inherited blood disorders which cause the body to make fewer healthy red blood cells and less hemoglobin.

Sickle-cell Anemia:

Sickle- cell anemia is a serious disease in which body makes Sickle-shaped ("C"- shaped) red blood cells. Normal red blood cells are disk shaped and move easily through blood vessel. Sickle hemoglobin causes the cells to develop a sickle, crescent shape, they tend to block blood flow in blood vessels of the limbs and organs. Blocked blood flow can cause pain and organ damage. It can also raise the risk of infection.

Patient education

All patients with anemia need to increase eating of foods that contain iron. For example green leafy vegetables, bajra, ragi, beans, jaggery, meat and fish.

What are different foods that fight Anemia?

Green leafy vegetables:

Dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.

Bajra

Bajra is high in proteins with a good amount of amino acids, it is a good source of iron, which helps formation of hemoglobin in blood thus preventing anemia. It is a moderate source of Vitamin B1, which is required for a healthy nervous system. Keeping anemia at bay. This iron rich food maintains body temperature and protects you from cold weather too.

Ragi

Ragi is a good source of natural Iron. Ragi consumption helps in a condition of anemia. Ragi is rich in amino acids which are vital in normal functioning of body and are essential for repairing body tissues. Finger millet contains Tryptophan, Threonine, Valine, Isoleucine and Methionine amino acids. Isoleucine helps in muscular repair, blood formation, contributes to bone formation, and improves skin health.

Beetroot:

Beetroot can be mixed with other leafy vegetables as well as vegetables like carrot, capsicum, tomatoes and so on to make a good salad. Consume this everyday to fight anemia. You can also crush one or two beetroot in a juicer mixer to prepare a glass of beetroot juice. Having this glass of juice every day in the morning along with breakfast will improve the RBC count.

Sea food:

Fish will help in preventing anemia as it contains iron. Some of the popular fatty fishes like Salmon, tuna as well as sea foods like mussels and oysters are rich in Iron. It is said that pacific oysters contain 7.2 mg of iron per 100 gram serving. You can take roasted or baked salmon once in two days to boost iron levels in your body.

  Heal Asthma with Foods-Breathe Easier

What is Asthma?

Asthma is a lung disorder in which the airways become narrow and swell and produce extra mucus. This makes a person more difficult to breath, triggers coughing and wheezing.

What are asthma symptoms?

Shortness of breath

A tight chest – which may feel like a band is tightened around it

Trouble sleeping caused by coughing that won’t stop, shortness of breath or wheezing

Recurring episodes of wheezing  and breathlessness are known as asthma attacks. 
In severe cases, an untreated asthmatic attack can be life-threatening.

What triggers asthma ?

Kids who are around smokers have a higher chance of getting asthma early in life.

Asthma is more common in males during childhood but in females during adulthood.

When to seek an emergency care?

If you feel extreme difficulty in breathing

If your lips, face and finger nails turn into blue color

Decreased level of alertness such as severe drowsiness or confusion during asthma attack

When your rescue inhaler does not help

Rapid pulse rate

Sweating

Asthma is more common in overweight or obese people. The CDC found that  in asthma patients obesity rate is 39%  while the obesity rate among adults without asthma is 27%.

How to diagnose asthma?

Spirometry

A breathing test called spirometry will be carried out to check how well your lungs are working. Spirometry measures how much air you can breathe in and out. This test is useful to determine whether you have asthma and how severe the condition is.

Peak expiratory flow test

This test measure how fast you can blow air out of your lungs in one breath. This is your Peak expiratory flow(PEF). It measures how well the air is moving out of your lungs. Changes in peak    flow core  is helpful in warning about asthmatic attack.

Testing airway inflammation
Sometimes it  is useful to check inflammation of  your air ways. This will be done in two ways.

Sputum sample : A sample of Sputum will be taken. Sputum examination is done for signs of inflammation in the airways.

Nitric oxide concentration: The level of nitric oxide in your breath is measured using a special machine. A high level of nitric oxide will be a sign of airway inflammation.

On the other hand, Allergy tests,chest X-ray or an ECG (Electrocardiogram) are helpful to find out whether  foreign objects or other diseases are causing this symptoms.

Asthma is controllable but not curable. Patients suffering from asthma can only control this problem. They have to make lifestyle modifications and have to  follow the medication routine.

Best anti -asthma foods

Kiwi: Kiwi fights against wheezing,shortness of breathe,runny nose and cough. According to research,children who eats more citrus and kiwi fruits(5-7 times per week) occurrence of  wheezing is reduced by half compared to children  who eats less.

Flax seeds: Flax seeds  are rich source of asthma easing  minerals such as potassium,magnesium and omega-3 fatty acids. Omega -3 fatty acids fights against asthma due to their anti-inflammatory properties. It consists of more omega -3 fatty acids compared to salmon.

Spinach: Spinach is an effective anti-asthmatic food which contains such as potassium,magnesium, vitamin E & C and beta carotene. According to research, women with a high intake of spinach had a lower prevalence of asthma.

Bananas: Bananas are best source of  vitamin B6 which is helpful in relaxing bronchial muscle tissue. According to British study, children who ate just one banana per day had a 34% lesser chance of developing asthma.

Garlic: Garlic  has ant inflammatory properties and a good source of vitamin C and potassium. It helps in easy breathing in asthma patients.







Studies have shown that vitamin D  from sunlight can help control symptoms of asthma by increasing immunity. Mushrooms,egg yolk,cheese,soy milk are rich sources of vitamin D.

Salmon: Salmon is loaded with omega-3 fatty acids. Fish oil can improve pulmonary function in asthma patients and can protect against exercise induced bronchoconstriction.

Apples: According to research, pregnant women who eat apples may be able to protect their children from developing asthma as well as children who takes apple juice daily reduce their risk of developing asthma.

Sweet potatoes: Sweet potatoes contains plenty of  vitamin C and potassium which are least likely to cause allergic reactions.

Ginger and Turmeric : Ginger and turmeric have strong anti inflammatory properties which is helpful in reducing asthma symptoms.

Tomatoes: Studies shows that lycopene in tomatoes aids in reducing lung inflammation.

Carrots: Carrots are a source of beta-carotene  and  vitamin C which is helpful for people susceptible to asthma.

Avocado: These delicious creamy fruits have highest concentration of  glutathoine which is helpful in alleviating asthma.

                              Different Kinds Of  Headache Disorders

Headache disorders are most common disorders of the nervous system. Headache is a painful and disabling feature of a small number of primary headache disorders namely migraine, tension type headache and cluster headache. Headache can also caused by secondarily to a long list of other conditions, for example medication over use headache.

How common are headache disorders?

Headache disorders are among the most common disorders of the nervous systems. Headache is a painful and disabling feature of a small number of primary headache disorders namely migraine, tension head ache, and cluster head ache. Headache can also be caused by or occur secondarily to a long list of other conditions, for example medications overuse headache.

How common are headache disorders?

Globally, it has been estimated that prevalence among adults of current headache disorder       (symptomatic at least once within last year) is 47%. Half to three quarters of the adults aged 18-65 years in the world have had headache in the last year and among those individuals, more than 10% have reported migraine. Headache on 15 or more days every month effects 1.7-4% of the world’s adult population. Despite regional variations, headache on 15 or more days every month affects.

What is burden due to head ache disorders?

Not only is headache painful, but also disabling. In the Global burden of Disease Study, updated in 2004, migraine on its own was found to account for 1.3% of years lost due to disability (YLD). Head ache disorders impose a recognizable burden on sufferers including sometimes substantial personal suffering, impaired quality of life and financial cost. Repeated headache attacks and often constant fear of next one, damage family life and employment. The long term effort of coping with chronic headache disorder may also predispose the individual to other illness. For example, depression is three times more common in people with migraine.

Headache disorders impose a recognizable burden on sufferers including sometimes substantial personal suffering, impaired quality of life and financial cost. Repeated headache attacks, and often the constant fear of the next one, damage family life, social life and employment. The long term effort of coping with chronic headache disorder may also predispose the individual to other illness. For example, depression is three times more common in people with migraine or severe headaches than in healthy individuals.

Types of Headache disorders?

Migraine, tension type head ache and medication –overuse headache are of public health importance as they are responsible for high population levels of disability and ill-health.

Migraine

A primary headache disorder Most often begins at puberty and most effects those aged between 35 and 45 years It is caused by the activation of a mechanism deep in the brain that leads to release of pain producing inflammatory substances around the nerves the blood vessels of the head Migraine is recurrent, often life long, and characterized by attacks Attacks include features such as Head ache of moderate or severe intensity Nausea (the most characteristic) One sided and/or pulsating quality Aggravated by routine physical activity With duration of hours to 2-3 days Attack frequency is anywhere between once a year and once a week And in children, attacks tend to be shorter duration and abdominal symptoms more prominent.

Tension type Headache (TTH)

TTH is the most common primary headache disorder

Episodic TTH is reported by more than 70% of some populations; chronic TTH affects 1-3% of adults.

TTH often begins during the teenage years, affecting three women to two women.

Its mechanism may be stress-related or associated with musculoskeletal problems in the neck.

Episodic TTH attacks usually last a few hours, but can persist for several days.

Chronic TTH can be unremitting and is much more disabling than episodic TTH.

The headache is described as pressure or tightness, like a band around the head, sometimes spreading in to or from the neck.

Cluster head ache

A primary head ache disorder.

CH is relatively uncommon effecting fewer than 1 in 1000 adults, affecting six men to each women.

Most people developing CH are in their 20 or older.

It is characterized by frequent recurring, brief but extremely severe head ache associated with pain. around the eye with tearing and redness , the nose runs or is blocked on the affected side and the eyelid may droop.

CH has episodic and chronic forms.

Medication overuse headache (MOH)

MOH is caused by chronic excessive use of medication to treat head ache.

MOH is most common secondary headaches,

It may affect up to 5% of some populations, women more than men

MOH is oppressive, persistent and often at its worst on awakening