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Vitamin B12 and Mental Health

- by Dr. Mandeep Sandhu
The human body needs vitamin B12 to make red blood cells, nerves, DNA, and carry out other functions. The average adult should get 2.4 micrograms a day. Like most vitamins, B12 can’t be made by the body. Instead, it must be gotten from food or supplements.
And therein lies the problem: Some people don’t consume enough vitamin B12 to meet their needs, while others can’t absorb enough, no matter how much they take in. As a result, vitamin B12 deficiency is relatively common, especially among older people. The National Health and Nutrition Examination Survey estimated that 3.2% of adults over age 50 have a seriously low B12 level, and up to 20% may have a borderline deficiency.

Are you at risk?
There are many causes for vitamin B12 deficiency. Surprisingly, two of them are practices often undertaken to improve health: a vegetarian diet and weight-loss surgery.
Plants don’t make vitamin B12. The only foods that deliver it are meat, eggs, poultry, dairy products, and other foods from animals. Strict vegetarians and vegans are at high risk for developing a B12 deficiency if they don’t eat grains that have been fortified with the vitamin or take a vitamin supplement. People who have stomach stapling or other form of weight-loss surgery are also more likely to be low in vitamin B12 because the operation interferes with the body’s ability to extract vitamin B12 from food.
Plants don’t make vitamin B12. The only foods that deliver it are meat, eggs, poultry, dairy products, and other foods from animals. Strict vegetarians and vegans are at high risk for developing a B12 deficiency if they don’t eat grains that have been fortified with the vitamin or take a vitamin supplement. People who have stomach stapling or other form of weight-loss surgery are also more likely to be low in vitamin B12 because the operation interferes with the body’s ability to extract vitamin B12 from food.
Conditions that interfere with food absorption, such Celiac or Crohn’s disease, can cause B12 trouble. So can the use of commonly prescribed heartburn drugs, which reduce acid production in the stomach (acid is needed to absorb vitamin B12). The condition is more likely to occur in older people due to the cutback in stomach acid production that often occurs with aging.

Recognizing a B12 deficiency
Vitamin B12 deficiency can be slow to develop, causing symptoms to appear gradually and intensify over time. It can also come on relatively quickly. Given the array of symptoms it can cause, the condition can be overlooked or confused with something else. Symptoms may include:
  • Strange sensations, numbness, or tingling in the hands, legs, or fee.
  • Difficulty walking (staggering, balance problems).
  • anemia.
  • A swollen, inflamed tongue.
  • Yellowed skin (jaundice)
  • Difficulty thinking and reasoning (cognitive difficulties), or memory loss
  • A swollen, inflamed tongue.
  • Paranoia or hallucinations.
  • Weakness.
  • Fatigue.
While an experienced physician may be able to detect a vitamin B12 deficiency with a good interview and physical exam, a blood test is needed to confirm the condition. (Vitamin B12 deficiency is so easily overlooked that the Centers for Disease Control has a course for physicians called “Why Vitamin B12 Deficiency Should Be on Your Radar Screen.”).
Early detection and treatment is important. “If left untreated, the deficiency can cause severe neurologic problems and blood diseases,” says Dr. Bruce Bistrian, chief of clinical nutrition at Harvard-affiliated Beth Israel Deaconess Medical Center.

B proactive
It’s a good idea to ask your doctor about having your B12 level checked if you:
  • Are over 50 years old.
  • Take a proton-pump inhibitor (such as Nexium or Prevacid) or H2 blocker (such as Pepcid or Zantac).
  • Take metformin (a diabetes drug).
  • Are a strict vegetarian.
  • Have had weight-loss surgery or have a condition that interferes with the absorption of food.
  • A serious vitamin B12 deficiency can be corrected two ways: weekly shots of vitamin B12 or daily high-dose B12 pills. A mild B12 deficiency can be corrected with a standard multivitamin.
  • In many people, a vitamin B12 deficiency can be prevented. If you are a strict vegetarian or vegan, it’s important to eat breads, cereals, or other grains that have been fortified with vitamin B12, or take a daily supplement. A standard multivitamin delivers 6 micrograms, more than enough to cover the average body’s daily need.
  • If you are over age 50, the Institute of Medicine recommends that you get extra B12 from a supplement, since you may not be able to absorb enough of the vitamin through foods. A standard multivitamin should do the trick.
  • are over 50 years old

Vegetarian Vitamin B-12 Food Sources :
  • Yogurt
  • Milk
  • Cottage Swiss Cheese
  • Vanilla IceCream
  • Whey Protien
    • 36

Vitamin B-12 RDA

Life Stage Group Vitamin B-12 (mcg)
Infant
0 to 6 months
0.4
6 to 12 months
0.5
Children:
1 to 3 years
0.9
4 to 8 years
1.2

Males:

9 to 13 years

2.4

14 to 50 years

2.4
51+
2.4**

Females:

 

9 to 13 years

1.8

14 to 50 years

2.4
Pregnancy
2.6
Lactation
2.8

** Vitamin B-12 intake should be from supplements or fortified foods due to the age-related increase in food bound malabsorption.
RDA from United States Department of Agriculture Library; DRI Table: RDA and AI for Vitamins and Elements

 

Carbonated Soft Drinks (Aerated Water) - Likely Contributing to Health Problems

- by Priyanka Bankeraika & Ms. Kalyani Singh
An unfortunate news for the lovers of bubbly beverages…We drink colas and aerated drinks enough to put our health at risk. The amount of soda you sip on to might not only boost your sugar intake and pack on pounds—it may also increase risk for various health related issues. Many studies add a new consideration to the list of links that have tied sugary carbonated beverages to obesity, metabolic syndrome, type 2 diabetes, cardiovascular diseases, dental caries, low nutrient levels and development of kidney stones.
"Sugar-sweetened" drinks include those that use high-fructose corn syrup as well as those which use sucrose.
Many soft drinks contain such ingredients that are themselves a source of concern: caffeine if consumed in excess may cause anxiety disorder and sleep apnea. According to University of Sheffield’s, Sodium benzoate, a well-known preservative has been investigated as a possible cause of DNA damage and hyperactivity.
Most soft drinks contain high concentration of simple carbohydrates namely the monosaccharides-glucose and fructose, and disaccharide-sucrose, and other simple sugars. Oral bacteria produce acid on fermenting carbohydrates which dissolves tooth enamel; thus, increasing risk of dental caries. The risk is the greater if the frequency of consumption is high.
A large number of soft drinks are also acidic with pH of 3.0 or even lower. Drinking acidic drinks over a long period of time and continuous sipping can also erode the tooth enamel.
A drinking straw is often advised by dentists so that the drink does not come into as much contact with the teeth. It is also suggested that brushing teeth right after drinking soft drinks should be avoided as this can result in additional erosion to the teeth due to the presence of acid. In a meta-analysis of 88 studies, drinking soda correlates with a decrease in milk consumption along with the vitamin D, vitamin B6, vitamin B12, calcium, protein and other micronutrients.
A study published in the Clinical Journal of the American Society of Nephrology in 2013 concluded that consumption of soft drinks was associated with a 23% higher risk of developing kidney stones.
A chemical called 4-methylimidazole (4-MeI) is a potential carcinogen found in some types of caramel color. The artificial ingredient is used to turn colas and other soft drinks brown.
Regular consumption of sugar-sweetened sodas might influence disease development, not only by straining the body’s metabolic control of sugars, but also through accelerated cellular aging of tissue. So all you lovers of bubbly beverages, beware of the risks you are putting your health into. Instead of the colas drink lemon water, lassi, aam panna, jaljeera, weak tea and fresh juice. Drink a lot of water and detoxify your body to stay healthy, fresh and young.

Augmentation of Mental Health Through Yoga

- by Nandini Sharma, our panel expert (Yoga)
Mental health is a concept that refers to the psychological and emotional well-being of a person. Being mentally healthy generally means that one is receptive to new ideas, able to use his emotional capabilities to function well in society and ready to tackle cumbersome situations of life with least difficulty. Till date, in this world, nobody has remained mentally healthy always. It is believed that it is the emotional effects caused by stress and tension of life, which are translated into somatic disorders. Yoga as a psychosomatic approach deals with ‘body-mind’ complex, tries to harmonize and integrate the human personality at all levels and enables an individual to retain his mental health in every facet of life.

In spite of all amazing progress of science and technology, it is now being realized gradually that man’s problems have multiplied several-fold. Stress has come from many sources in everyday life such as work overload, social expectations, identity crisis, recognition need, family issues, expenses, unforeseen worries and various health problems. This has further resulted in abnormality, anxiety, unhappiness and restlessness. Majority of them are psychosomatic diseases. Where ‘psyche’ is a GREK word meaning mind and ‘soma’ means body. As Plato says that sound mind stays in sound body and sound body can only accommodate sound mind. If there is any problem in either than the harmonies development is not possible. Due to tension and stress, one faces many psychosomatic problems like migraine, headache, asthma, diabetes, disorders of digestive system, sleep disorders, various problems related to heart and nervous system etc.

But when problem is arises ‘nature’ provide the solution to us. Here, I am emphasizing the importance of yoga in solution of these psychosomatic problems.

It is well known fact that stress is internally generated pressure and yoga as an ‘activity’ exercises internal organs, relaxation to body and mind. As stated in BHAGWAD GITA (II-48) samatvam yoga ucyate (evenness of mind is called yoga).

  • YOGA AS A FACILITATOR TO MENTAL HEALTH: ( Yoga helps in maximizing mental health in following ways: )

  • NASAL CYCLE CONTROL:
    We do not breathe with both the nostrils consecutively. Always one side is working and pattern is reversed lasting for few minutes to several hours. The main controllers of nasal cycle are sympathetic and parasympathetic nervous system. Right nasal breathing is controlled by sympathetic and left nasal breathing is controlled by parasympathetic nervous system. In yoga, emphasis is laid on controlled breathing from each nostril as it affects many systems of our body and even our temperament. The left nostril is known as Ida/Chandra(moon) nadi and right nostril is known as Pingala/surya(sun) nadi. Air entering through ‘Ida’ is cool and it regulates human thoughts, the ‘pingala’ nadi is warm and regulates energy. Both have equal effects on body and mind. If one practices nasal cycle control can easily get rid of many psychosomatic problems. For e.g. : people with digestive problems are asked to keep their breathing to right nostril for at least an hour after meal.

  • NADI SHODHAN:
    Our body consist series of a non physical pathways of energy called “nadis”. These ‘nadis’ consist of life fluid (cerebrospinal fluid) and at certain key points, the nadis and nervous system relate through resonance of stimulus and energy. The nadis are said to be clogged in the majority of people by very fine matter of an unclean nature in our system. This causes the body and mind to function far below its possible level results psychosomatic problem at the point of blockage. The breathing exercises and manual pressure regularly and carefully act upon the cerebrospinal fluid (energy) in the nadis in the stimulating manner, which helps in cleanses the dross, phlegm, excess mucous, catarrh, clogged sinus, foul breath, odorous perspiration, constipation, are all signs that the body is badly clogged and needs cleansing.

  • YOGA AND FATIGUE :
    Through practicing yogic activities, one can reenergize one’s own self, as yoga helps in diversion of one’s mind from outer tension and problem to inner peace and enhanced focus through various meditative poses. Moreover while practicing yogic activities body uses energy to a minimum without causing fatigue. Thus it relaxes the body by exercising inner organs with more oxygen supply and energy to body parts.

  • MIND RELAXATION THROUGH YOGA pupil size, amount of blood in arteries e.t.c. are controlled by autonomic nervous system. It works in two ways sympathetic (stimulate the viscera’s organs) and parasympathetic (neutralizer the sympathetic action) they act in opposition to one. Sympathetic nervous system deals with ‘fight and flight’ preparation of body whereas parasympathetic nervous system deals with ’rest and relaxation’ Yogic exercises work on the concept of conditioning the parasympathetic nerve action. For example in yogic pranayama, breathing is done slowly with increased time of inhalation, retention and exhalation that affects all the systems of body and turns mind relaxed.

Foods That Boost Metabolism

- by Loveleen Kherha
Simply Said, Metabolism is the process by which the body converts what you eat and drink into energy. This energy is utilized to carry on daily activities and also for hidden functions like breathing, circulation of blood, trsnsport of hormones and nutrients in the body, growing and so on.

Many factors determine your metabolic rate like your body size and constitution, age and sex. It is true that metabolism decreases with age and other conditions as life progresses. Nevertheless it is possible to give your metabolism a boost by including or increasing certain foods and drinks into your daily diet

Many factors determine your metabolic rate like your body size and constitution, age and sex. It is true that metabolism decreases with age and other conditions as life progresses. Nevertheless it is possible to give your metabolism a boost by including or increasing certain foods and drinks into your daily diet.

  • WATER
    Something as common as clean and fresh water can boost up your metabolism. Even if you are mildly dehydrated, your metabolism may slow down. Therefore keeping yourself well hydrated will give it a boost. Drinking cold water further forces your body to burn more calories in the process of warming it up

  • CHILLI PEPPERS
    Chillies contain capsaicin, a chemical that triggers a sudden surge in metabolism. Adding 2-3 of them in your diet everyday can do good to your metabolism

  • GREEN TEA
    Green tea contains a plant compound called EGCG which boosts metabolism and promotes fat burning. Along with this it has thermogenic properties, which means that it induced the burning of calories upon its intake.

  • DAIRY
    The comsumtion of food rich in calcium helps your body to metabolise fats more effectively. The consumption of low fat milk and yogurt can help boost metabolism.

  • WHOLE GRAINS
    Higher the fibre content of the food, more calories will be utilized to break them down. Fibre rich foods like brown rice, Oatmeal, bajra should be preferred over refined wheat, pasta and white rice for a healthy metabolism.
  • EGGS
    Eggs are loaded with protein and vitamin D. Also egg whites are rich in branched chain amino acids. All these nutrients boost metabolism.

  • LEAN MEAT
    Deficiencies of various kinds, especially mineral deficiencies usually bring down body metabolism. Lean meat has a high content of Iron and this helps to maintain a high metabolic rate in the body.

  • LENTILS
    For the vegetarians, lentils somehow work like lean meat. With their high Iron content they help burn calories effectively.

  • LENTILS
    For the vegetarians, lentils somehow work like lean meat. With their high Iron content they help burn calories effectively.

  • AVOCADO
    High protein foods also help in elevating metabolism. Avocado contains about 2g per half average sized fruit. The protein is rich in all 9 amino acids in addition to omega-3-fatty acids.

  • ASPARAGUS
    Asparagus can be considered a good food for weight loss. It is extremely low in calories and high in nutrient load. Having a high fibre content a lot of calories are used for its breakdown and digestion in the body.

  • CUCUMBERS
    Cucumbers help you to stay hydrated and are packed with nutrients and fibre, all with low calorie levels. They are good in maintaining a healthy metabolic rate.

Power Packed Pumpkin Seeds

- by Priyanka Bankeraika
Pumpkin seeds—also known as papitas—are flat, dark green seeds. Some are encased in a yellow-white husk (often called the "shell). Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavour. Pumpkin seeds are nutritional powerhouses wrapped up in a very small package.

NUTRITIONAL BENEFITS
Pumpkin seeds are a rich source of proteins, polyunsaturated fatty acids, antioxidants and phytonutrients including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid; and the lignans pinoresinol, medioresinol, and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol, and avenasterol. Pumpkin seeds are a very good source of phosphorus, magnesium, manganese, and copper. They are also a good source of other minerals including zinc and iron.

HEALTH BENEFITS
  • Pumpkin seeds may benefit your heart, liver and immune system, help fight diabetes, and offer unique benefits for men’s prostate health and women’s relief of menopause symptoms as well
  • Research suggests the best hope is in prevention focusing on exercise and diet, specifically replacing carbohydrates with higher amounts of healthful fats, and moderate amounts of high-quality protein
  • Pumpkin seed oil may retard the progression of hypertension and reduce hypercholesterolemia protect against arthritis and possess a hypoglycemic activity
  • Diets inclusive of pumpkin seeds were also reported to be associated with lower levels of gastric, breast, lung, and colorectal cancer
  • Pumpkin seeds are capable of causing the evacuation of parasitic intestinal worms. Several investigations showed that L- arginine has an efficient effect in reducing lesion size, aortic intimal thickening, coronary intimal plaques, reduced homocysteine levels, and inhibit lipid peroxidation
  • Pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil have long been valued for their anti-microbial benefits, including their anti-fungal and anti-viral properties

HOW TO ADD IT IN DIET
  • Add pumpkin seeds to healthy sauted vegetables.
  • Sprinkle pumpkin seeds on top of mixed green salads.
  • Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
  • Add chopped pumpkin seeds to your favorite hot or cold cereal.
  • Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
  • Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.

Crash Diets

- by Priyanka Bankeraika
The idea that losing weight slowly is better for you is an old wives' tale. Slow and steady is the way to go when it comes to losing weight. Rapid weight loss comes with health risks and it leads to yo-yo dieting - a cycle of slimming and regaining weight.

METHODOLOGY
With Crash diets you'll experience rapid weight loss, these fad diets shock your body, sending it into starvation mode, it responds by lowering the metabolism to burn fewer calories. You will experience weight loss but you're not actually losing any fat, instead, you're using your body's stored supply of the carbohydrate glycogen. As your body burns glycogen, you lose water as well, making it seem as though you're losing a lot of weight. When you participate in multiple cycles of crash dieting, your body begins to break down muscle faster than fat. The more weight you lose on a starvation diet, the more your metabolism slows. The slower your metabolism, the more weight you gain when you start eating again. Eventually it become a never-ending cycle of rapid weight loss followed by rapid weight gain.

ADVANTAGES
Loosing weight quickly, of course motivates people to persist with their diet and achieve better results. Cutting down your food intake can be helpful as a kick-start because fast results get you motivated. low-energy meals are easier to follow because fewer choices have to be made than for a diet consisting of regular foods. It can help initially, but it still needs to be combined with adequate protein and nutrients, and exercise to maintain muscle. However, these kinds of diets should be followed for a short period of time and that too with proper guidance from a Nutritionist.

INDICATIONS AND LIMITATIONS
With drastically low calorie diets one can found to be suffering from malnutrition. It slows down the metabolism. One feel irritable, tired and lethargic, because body isn't getting the nutrients it needs to make energy. Crash dieting can even lead to depression and eating disorders, such as anorexia and bulimia. It carry both long and short term health risks. The most common short term risk is nutritional deficiency. Long term risks include osteoporosis, as your body leaches calcium from your bones to make up for calcium deficiencies in your crash diet plan. Other long term risks include damage to the brain, kidney, heart and other vital organs. To conclude, long-term commitment to a lifestyle change, involving a healthy, balanced diet with regular exercise is the best way to achieve a healthy weight and its maintenance.

Menopause and the Dietary Role

- by Priyanka Bankeraika
Menopause is a normal, natural event—defined as the final menstrual period (FMP). Another name for menopause is change of life. It usually occurs after age 45.

Symptoms indicating the onset of menopause beginning with irregular menstrual periods.
  • Irregular vaginal bleeding.
  • Hot flashes are common, sometimes are accompanied by night sweats.
  • The lining of the urethra undergoes changes similar to the tissues of the vagina, and becomes dryer, thinner, and less elastic.
  • A variety of thinking (cognitive) and/or emotional symptoms, including fatigue, memory problems, irritability and rapid changes in mood.
  • Weight gain may occur, Body fat is deposited more in the waist and abdominal area than in the hips and thighs.

Related Health Risk : The reduction in estrogen hormone supply may lead to risk of Higher Cholesterol, heart disease, osteoporosis, etc.

Dietary Guideline : A healthy nutritious diet minimizes all the additional medical health risks, physical and mental symptoms of menopausal life.
  • Get enough calcium - Eat and drink 2 to 4 servings of dairy products and calcium-rich foods a day. Calcium is found in dairy products, clams, sardines, broccoli and legumes.
  • Increase your iron intake – Eat atleast 3 servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts and enriched grain products. Introduce soy foods into your daily diet.
  • Get enough fiber –Take foods high in fiber such as whole-grain breads, cereals, pasta, rice, fresh fruits and vegetables.
  • Eat fruits and vegetables - Include 2 to 4 servings of fruits and 3 to 5 servings of vegetables a day. Eat a potassium rich diet (melons, bananas and citrus fruits like oranges and lemons).
  • Make oily fish (salmon, mackerel) rich in omega-3 essential fatty acids regularly.
  • Drink at least eight 8-ounce glasses of water a day.
  • Lose weight if you are overweight. Cut down on portion sizes and reduce foods high in fat, do not skip meals.
  • Plant-based foods containing isoflavones (plant estrogens) work in the body like a weak form of estrogen and may help relieve menopausal symptoms in some women. Some may lower cholesterol levels and relieve hot flashes and night sweats. Along with soy products found in foods such as whole grains and beans.

FOODS RESTRICTED

Avoiding certain "trigger" foods and beverages – spicy foods, caffeine, and alcohol may lessen the severity and frequency of some symptoms.
Reduce foods high in fat - Fat should provide less than 30 % , saturated fat to less than 10 percent of your total daily calories. Avoid fatty meats, whole milk, ice cream and cheese, restrict your intake of margarine and processed baked foods like cookies, as these foods can be high in "trans-fats" or "hydrogenated" fats - both of which are saturated fats. Limit cholesterol intake to 300mg per day.
Limit alcohol intake - 3 to 5 drinks per week maximum, more can aggravate some symptoms of menopause. Instead, drink mineral/bottled water, diluted fruit juice including calcium-fortified juice, vegetable juice, fat-free milk, calcium-fortified soy milk, herbal teas like fennel and green tea.
Avoid Highly Spiced Foods - such as hot curry, hot chilli dishes, it can make hot flashes worse.
Caffeine - Reduce intake of caffeine (from coffee, tea and soft drinks), as it has seen that too much caffeine can cause loss of calcium.

DIETARY SUPPLEMENTS TO PREVENT SYMPTOMS/DISEASES

Because of direct relationship between the lack of estrogen after menopause and the development of osteoporosis, the following supplements, along with a healthy diet, may help prevent the onset of this condition.
  • Calcium - Calcium carbonate and calcium citrate are good forms of calcium supplements. Do not take more than 2,000 mg of calcium a day very often or else can lead to kidney problems.
  • Vitamin D3 (cholecalciferol) - Body uses vitamin D to absorb calcium. People aged 51 to 70 can have 600 to 800 IU each day and those over age 70 should have 800 IU. More than 2,000 IU of vitamin D each day is not recommended.
  • Vitamin B Complex - Several B vitamins are beneficial during menopause. Vitamin B6 is typically necessary for patients on Hormone Replacement Therapy (HRT). Folic acid may help to prevent changes in the cervix. Low levels of vitamin B complex can lead to emotional stress, fatigue and depression.
    • .Folic acid is found in green leafy vegetables, nuts, peas, beans, liver and kidney. Vitamin B3 is found in meat and poultry, fish, beans, whole wheat bread. Vitamin B6 is found in meat and poultry, fish, bananas, wholegrain cereals and dairy products. Vitamin B12 is found in fish, poultry, eggs and milk, B12-fortified foods.
  • Some antioxidants in the diet will also help to minimize the risk factors associated with menopause.
  • Vitamin C - It helps the adrenal glands and the body's immune system - another system that needs more help as we enter mid-life and menopause. Fortified breakfast cereals, citrus fruits, broccoli, Brussels sprouts, kale, peppers are some rich sources.
  • Vitamin E - Known as "menopausal vitamin" because it may have chemical activities similar to estrogen, It relieve hot flashes as well as psychological symptoms of menopause. As an antioxidant it keeps cell disease-free. Found mainly in Wheat germ oil, eggs, green leafy vegetables, cereals, dried beans.
    • Eating nutritious foods, Taking menopause supplements, and implementing an exercise program can truly improve the adverse symptoms associated with the change of life.