Tuesday, December 7, 2010

ESSENTIAL NUTRITION FOR EFFECTIVE HEALING

Good nutrition is very necessary to ensure good healing of damaged body tissues from whatever cause – domestic or industrial injury, car accident or even planned surgery.
For correct and quick healing to take place, the body requires increased amounts of food nutrients: - Carbohydrates, Proteins, Fats, Vitamins, and Minerals.
Let us quickly consider each of these food nutrients in terms of their basic physiologic functions in the body.

Carbohydrates:
These are foods containing both simple (monosaccharide e.g. glucose) and complex sugars (polysaccharides e.g. dextrose).
 Foods containing carbohydrates include: - Fruits – (Apple, Mango, Avocado, Grapes, Water Melon, etc), Tubers – (Potatoes, Yam), Vegetables – (Spinach, Cabbage, etc), Nuts – (Brazil nuts, Walnut nuts, Mac nuts etc), various types of Cheese, various type of Grains, wheat bread, etc.

The principal product of carbohydrate digestion are sugars and the principal circulating sugar in the body (blood stream) is glucose, which is metabolized by the body cells through the aid of the hormone Insulin to generate calories needed for work and maintenance of body heat (temperature) and other physiological processes of the body.

Proteins:
These are a group of complex organic nitrogenous compounds widely distributed in plants and animals, and which form the principal constituents of the cell protoplasm. They are essentially combination's of the alpha amino acids and their derivatives. They form the “building blocks” for body tissues and are very essential for body tissue formation, growth, and repair. Proteins are grouped as Grade I and II. Grade I proteins are animal proteins of meat, fish and eggs and contain amino acids (especially the eight essential amino acids) in approximately the proportions required for protein synthesis and other uses in the body. Most plant proteins are Grade II because they supply different proportions of amino acids, and some lack one or more of the essential amino acids. Protein needs can be met with a mixture of grade II proteins, but the intake must be large because of the amino acid wastage.

Foods rich in proteins include: - Grade I – Meat (lean), Chicken (Breast, skinless), Fish (Mackerel, Tuna, Salmon, etc), Eggs, Cheddar Cheese, Yogurt (low fat), Milk (low fat, Skimmed).
Grade II – mostly plant proteins – Beans (various types), Oatmeal, Whole wheat bread, Popcorn, etc.

Fats:
These are adipose tissue – white or yellowish tissue which forms soft pads between various organs of the body, serve to smooth and round out bodily contours, and furnishes a reserve supply of energy, as it is easily converted by the body to glucose and needed calories during situations of prolonged hunger from whatever cause (Famine, Ecological disasters etc).
Fats are also called lipids and the biologically important lipids include the neutral fats (Triglycerides), the phospholipids and related compounds, and the sterols. The triglycerides are made up of 3 fatty acids bound to glycerol (palmitic acid, oleic acid and stearic acid). The phospholipids are constituents of cells, especially in the nervous system and very important in the healing processes of body tissues. The sterols include the various steroid hormones and cholesterol.

Foods rich in essential fatty acids and phospholipids include:- Fruits(Various types), Vegetables, Egg white, skinless Chicken breast, lean Meat, Fish, Beans, Nuts and Seeds, low fat Diary Products.

Vitamins:
These are organic substances with key roles in certain metabolic pathways. They are required in small amounts in food because they are not synthesized in the body. Vitamins are broadly categorized into those that are water soluble (vitamins of the B complex group and vitamin C), or fat soluble (vitamins A, D, E, and K). The water soluble ones are easily absorbed in the intestines while the fat soluble ones are poorly absorbed in the absence of bile or pancreatic lipase (a digestive enzyme). Some dietary fat intake is necessary for their absorption.

ESSENTIAL DIETARY COMPONENTS FOR GOOD HEALING

What is a Balanced Healthy Diet?
A balanced healthy diet includes in addition to sufficient WATER, adequate calories, protein, fats, minerals and vitamins. It is a diet that is basically derived from the five main food groups, which are:

• Fruits
• Vegetables
• Cereals and Pulses
• Dairy
• Poultry, Fish and Meat products

-      Emphasis should be placed on fruits, vegetables, whole grains and fat free or low fat milk and milk products.
-      Lean meat, poultry, fish, beans, eggs and nuts.
-      Foods low in saturated fats, trans fat, cholesterol, salt (sodium chloride) and added sugars.

Water: A lot of people fail to take enough water during and in between meals. Water is very essential in the body forming about 60% of total body weight in the adult and is necessary both for metabolism and excretion of waste products from the body. At least 2 to 3 liters of water should be taken daily in divided doses over a twenty four hour period. A glass of clean cold water (about 400-500mls) early in the morning on waking up before brushing your teeth has been known to help flush the digestive system, eliminate constipation and clean the urinary tract as well.

Caloric Intake and Distribution:
The caloric value of the dietary intake must equal the energy expended as heat and work (in this case healing), if body weight is to be maintained. When the caloric intake is insufficient, body stores of protein and fat are catabolised (i.e. broken down for energy) and when the intake is excessive, obesity results. In addition to the 2000kcal/day necessary to meet basal needs, 500 – 2,500 or more kcal/day are required to meet the energy demands of daily activities including healing of body tissues. The distribution of the calories among carbohydrates, protein, and fat foodstuffs is determined partly by physiologic factors (e.g. healing requires some extra nutrients) and partly by taste and economic considerations.

A daily protein intake of at least 1g/kg body weight to supply the eight (8) essential amino acids and other amino acids is desirable. This should be a combination of both Grade I and Grade II proteins(see the paragraph on proteins).

Fat is the most compact form of food, since it supplies 9.3kcal/g in terms of energy. However, it is also the most expensive. Indeed there is a reasonable good positive correlation between fat intake and standard of living and in the past, western diets have contained moderately large amounts (100g/day or more). The current interest in preventing obesity has changed this. In Central and South American Indian communities where corn (carbohydrate) is the dietary staple, adults live without ill effects for years on a very small fat intake. Therefore provided the need for essential fatty acids is met, a low fat intake is not harmful, and a diet low in saturated fats is desirable.

Carbohydrate is the cheapest source of calories and provides 50% or more of the calories in most diets. For a balanced, healthy diet, approximately 50% of the calories should come from carbohydrates, 15% from protein, and 35% from fat.
When calculating dietary needs, it is usual to meet the protein requirements first, (this is essential for good healing of the tissues) and then split the remaining calories between fat and carbohydrate, depending on taste, income and other factors (e.g. is the individual suffering from any disease like diabetes, hypertension etc).
For example, a 70kg man, who is moderately active needs about  2,800kcal/day. He should eat at least 65g of protein/day, supplying 267 (65x 4.1) kcal. Some of this should be Grade I protein. Fat intake depends upon taste but a reasonable figure is 60 – 70g. The rest of the caloric requirement can be met by supplying carbohydrate.
It is important to eat natural organic fruits and vegetables because they contain vitamins and antioxidants. The ‘bad’ carbohydrates to avoid or reduce eating are the processed sugars/starches.

Mineral Requirements: A number of minerals must be ingested daily for maintenance of health and good healing processes. Besides those for which recommended daily dietary allowances have been set (Fig.1) different trace elements should be included in the diet. Trace elements are defined as elements found in tissues in minute amounts necessary for metabolism and growth of the tissues. A list of essential trace elements is given in Fig.2.

Fig.1
Calcium……800 – 1200mg/day            Phosphorous…….800 – 1200mg/day
Iodine………100 – 120microg/day        Iron……………………..10 – 18mg/day
Magnesium...300 – 350mg/day           Zinc………………………10 – 15mg/day

Fig.2
Chromium                                         Nickel
Cobalt                                               Selenium
Copper                                           Silicon
Fluorine                                          Tin
Iodine                                             Vanadium
Manganese                                      Zinc
Molybdenum

Cobalt is part of vitamin B12 molecule and its deficiency leads to megaloblastic anemia. Iodine deficiency causes thyroid disorders. Zinc deficiency causes skin ulcers, loss of hair (alopecia) and hypogonadal dwarfism. Copper deficiency causes anemia, neutropenia and CNS abnormalities.
Trace element deficiencies are rare, because any diet that is adequate in other respects easily supplies the needed minerals.
Below is an example of a prescribed diet, follow it as much as possible, (and you can adjust it to sooth your situation) as it will help promote tissue healing and prevent complications.








Recommended Serving Sizes
Food Groups
Serving Size
Breads and grains, using whole grain sources as much as possible
1 slice bread; ¾ cup dry cereal; ½ cup cooked cereal, pasta, noodles, or rice
Vegetables
1 cup cooked or raw vegetables; 1 cup raw leafy vegetables
Fruits
½ cup canned fruit or fruit juice; 1 piece of fruit; ¾ cup fresh fruit
Dairy
1 cup milk or yogurt; 1 ounce cheese
Protein
2 – 3 ounces meat; 1 cup cooked beans or legumes; 1 egg; 2 tablespoons peanut butter
Fats and sweets
Good source of calories but needs caution

Where there is serious injury you may require a high proteinous diet for good rapid healing.  Take at least 2 to 3 servings per day of beef, fish,
poultry, pork, veal, lamb, eggs, cheese, milk, yogurt, dried beans and peas,
nuts and seeds.
Eat five or six small meals a day. Instead of trying to eat three big meals a day, try eating smaller meals and snacks between meals to get enough nutrition.

Foods to avoid:
(1)        Refined sugar – table sugar and candy. Use sweeteners like Saccharin if necessary.
(2)        Red Meat is usually too high in saturated fat, which has been shown to cause degenerative diseases. Red meat also increases inflammation, which causes pain, suffering and numerous health problems.
(3)        Dairy containing saturated fats such as full cream milk – go for skimmed milk or low fat milk and yogurt.
(4)        Excess salt – National Academy of Science recommends 3 – 8g/d. Limit table salt, salted nuts, popcorn and most prepared canned and package foods.
(5)        Eliminate caffeine and alcoholic beverages and reduce all sugary drinks (carbonated drinks, milk shakes etc.) to the barest minimum.

Author: Ola Suyee

Olasunbo Adegboye, EzineArticles.com Basic Author

                                                           



My Weight:Growing Up and Getting It Right.

Puberty and Growth:
One of the problems of growing up in a modern society is that of weight. Most teenagers (boys and girls) would want to get it right but cannot stay off the junk foods and sugary beverages being offered all around them with all kinds of sophisticated advertising.
“What is the right weight for my height?” is a common question both boys and girls often ask. This question is easy to answer in the case of adults who have stopped “growing” in the sense that their bony epiphyses (the growing end of long bones of the body) has fused and can no longer enable elongation (growth).
With teenagers, this question is more difficult and complex to answer. Why? This is because not all teens have the same body type or develop at the same time or rate. People have different body types and even among people with the same height and age, some are more muscular or more developed than others; so there’s no single number that is the right weight for everyone. However, it is possible to find out if you are in a healthy weight range for your height.
Teens normally go through a period of faster growth and the rate of growth varies in various individuals even though they may be of same height and age. At attainment of Puberty, the body begins making hormones that bring about physical changes like faster muscle growth (especially in boys) and spurts in height and weight gain in both sexes. Once these changes begin, they continue for several years. The average person can grow as much as 10 to 12 inches (25cm to 30cm) during puberty before he or she reaches full adult height.
Most boys and girls gain weight more rapidly during these pubertal years, as the amount of fat, muscle and bone in their body’s changes. All these new weight gain can be perfectly o.k. – as long as body fat, muscle and bone are in the right proportion. Some kids attain puberty early (some by age 8) while some are late starters (as late as 14years); because of this, two teens of the same height and age can have different weights and it is perfectly normal to feel self conscious about weight during adolescence.

Your BMI (Body Mass Index):
Doctors have developed a way to help figure out if a person is in the healthy weight range for his or her weight. It is called Body Mass Index (BMI) and is a measure of body weight based on a person’s weight and height. It is calculated as a person’s weight in Kilograms (Kg) or pounds (lbs) divided by the square of his or her height in meters (m) or feet (ft). (Kg/m2 or lb/ft2). For example, an adult weighing 70kg with a height of 1.75m has a BMI of 70/1.75(2) = 22.9. This adjusts crudely for differences in body habitus, and provides the usual definition of obesity (See Fig.1).


Fig.1    BMI Categories

Severely Underweight                                   BMI        <16.5
Underweight                             16.5<           BMI        <18.5
Normal                                      18.5<           BMI        <25.0
Overweight                                25.0<           BMI        <30.0
Obese Class I                             30.0<           BMI        <35.0
Obese Class II                            35.0<           BMI        <40.0
Obese Class III                            40.0<          BMI

* Classification of the World Health Organization (WHO) and International Obesity Task Force.

Figuring out the BMI is a little more complicated for teens than it is for adults (because of the puberty phase). BMI charts for teens use percentile lines to help individuals compare their BMIs’ with those of a very large group of people of same age and gender. Different BMI charts exist for boys and girls under the age of 20.
A teen’s BMI number is plotted on the chart for their age and gender. Some teens’ especially those who go through puberty on a later time schedule, may feel too skinny. The good news is that their growth, development, and weight gain almost always catch up to other teens their age later on.
A teen whose BMI is at the 50th percentile is close to the average of the age group. A teen whose weight falls between the 85th and 95th percentile is considered overweight because 85% to 95% of the age group has a lower BMI, while a teen above the 95th percentile is considered obese. A teen below the 5th percentile is considered underweight because 95% of the age group has a higher BMI.

What is my BMI saying?
Although BMI can be a good indicator of a person’s body fat, it does not always tell the full story of a person’s weight situation. A person can have a high BMI because he or she has a large frame or a lot of muscle (like a bodybuilder or an athlete) instead of excess fat. Similarly, a small person with a small frame may have a normal BMI but still have too much body fat. It is always advisable to allow your BMI to be calculated for you by your health-care provider (your family doctor or school nurse) to help you analyze its meaning and detect whether you are predisposed to becoming overweight in future from your health history.
Some people think of weight as a looks issue, but it is far more serious than just your appearance. Teens who are overweight run the risk of developing health problems such as sugar diabetes, high blood pressure, and heart disease later on in life as an adult.
If you think you are gaining too much weight or are too skinny, your family doctor should be able to help you decide, whether this is normal for you or whether you really have a weight problem, since he has a record of your medical history and has measured your height and weight over time.

List of possible things that can affect your weight:
(A)Heredity
       
      (B)Increasing Energy Intake from:-
(i)Increase portion sizes
(ii)Increase snacking and loss of regular meals
(iii)Increase intake of energy dense foods (mainly fat)
(iv)Increase Affluence
      
      (C)Decreasing Energy expenditure from:-
      (i)Increase car ownership
      (ii)Decrease walking to school/Work
      (iii)Increase Automation; decrease manual labor
      (iv)Decrease sporting activities in schools
      (v)Increase in time spent on video games and watching T.V.
      (vi)Increase in Central Heating


What to do to reach and maintain a Healthy Weight:
Dieting is not the ideal way to go when you want to lose weight. This is because dieting creates a temporary eating pattern, hence you get temporary results, which leads to the fact that you gain back any lost weight when you return to your old habits.

The best way therefore, is for you to create a new normal for yourself. Weight loss is likely to be successfully maintained when you change your old habits, replacing old unhealthy ones with new, healthy habits or behaviors, such as:-

(a)Regular Exercise
This helps burn calories and builds muscle which makes you look fit and keeps your weight down. You can be easily motivated to exercise when you schedule it and always have fun doing it. Things like walking, jogging, cycling to school and other activities that increase your daily level of activity; to which you can add some strength exercise (like weight lifting) to help build your muscles. The more muscles you have, the more calories you burn even when not exercising.

(b)Reduce Screen Time:
The amount of time spent watching T.V., looking at the computer and playing video games is one major reason a lot of teens get less exercise in today’s modern world. Reduce recreational screen time to between 11/2 to 3hours per day.

(c)Portion Distortions:
Resist taking bigger portion sizes of your favorite foods for any reason. Choose smaller portions (or share restaurant portions) and go for water or low fat milk instead of sugary beverages like sodas, juices and sport drinks.

(d)Eat plenty of Fruits and Vegetables:
These give you (apart from vitamins and minerals) fiber necessary for good bowel motion.

(e)Don’t Skip Breakfast:
Your breakfast is what kick starts your metabolism for the day and gives you energy to do more during the course of the day. People who skip breakfast get very hungry during the day that they eat more later on and get more calories than needed, leading to weight gain eventually. It has been shown that people who skip breakfast end up having a higher BMI than people who eat breakfast.
To summarize it all, the keys to reaching and staying at a healthy weight, are regular exercise and good eating habits.

Author: Ola Suyee


Olasunbo Adegboye, EzineArticles.com Basic Author