07 Apr, 2022
All children aged 6 months to 5 years are given vitamin supplements containing vitamins A, C and D every day.
Babies who are having more than 500ml (about a pint) of infant formula a day should not be given vitamin supplements. This is because formula is fortified with vitamins A, C and D and other nutrients.
Babies who are being breastfed should be given a daily vitamin D supplement from birth, whether or not you're taking a supplement containing vitamin D yourself.
Where you can get baby vitamin drops
Your health visitor can give you advice on vitamin drops and tell you where to get them.
The Department of Health and Social Care only recommends vitamin supplements containing vitamins A, C and D.
But some supplements you can buy contain other vitamins or ingredients. Talk to a pharmacist about which supplement would be most suitable for your child.
Having too much of some vitamins can be harmful. Keep to the dose recommended on the label, and be careful not to give your child 2 supplements at the same time.
For example, do not give them cod liver oil and vitamin drop because cod liver oil also contains vitamins A and D. One supplement on its own is enough, as long as it contains the recommended dose of vitamin D.
Vitamin D is only found in a few foods, such as oily fish and eggs. It's also added to some foods, such as fat spreads and breakfast cereals. But it’s difficult to get enough vitamin D from food alone.
The main source of vitamin D is summer sunlight on our skin. But it's important to keep your child's skin safe in the sun.
Children should not be out in the sun too long in hot weather. Remember to cover up or protect their skin before it turns red or burns.
Young children should still have vitamin drops, even if they get out in the sun.
Vitamin A is important for babies and young children, and some may not be getting enough.
It's needed for a healthy immune system, can help their vision in dim light, and keeps skin healthy.
Good sources of vitamin A include:
Vitamin C is important for your child's general health and immune system. It can also help their body absorb iron.
Good sources of vitamin C include:
A balanced diet for babies and young children
It's important for children to eat a wide variety of foods to make sure they're getting all the energy and nutrients they need to grow and develop properly.
10 Apr, 2022
As the scorching summer rolls around, our skin begins to experience changes. Isn’t it? With excessive heat and humidity all day, your skin starts screaming for more protection - from exhibiting those annoying rashes and sunburns to the stubborn tan and acne.
So, it’s essential that you up your skincare game right away to stay away from unwanted summer skin issues.
How Does Summer Affect Your Skin?
As the weather gets warmer and humidity increases in the environment, your skin’s sebaceous glands start producing excess sebum (natural oil). The oil secreted gets stuck on the surface of the skin, leading to stickiness, grease and blocked pores.
The Department of Health and Social Care only recommends vitamin supplements containing vitamins A, C and D.Acne breakouts are the most common problem that occur in summer. People with oily skin are more prone to it as the bacteria and oils in the skin mix with the sweat causing clogged pores and acne.
When your skin is exposed to the harmful UV rays, melanin production increases in order to protect your skin from sun damage. Melanin has photoprotective qualities. Excess melanin results in darker, tanned skin. Other problems can include itchy skin, prickly heat, sunburn and rash due to sensitivity to the sun.
How to Take Care of Your Skin in Summer?
1. Face Wash to Remove Excess Oil
In summer, oily skin can get more oily. Use a face wash suited to your skin type that can deep cleanse and remove all the dirt and grime. People with dry skin would need a non-foaming cleanser. Opt for mild, alcohol-free and pH balanced cleansers.
2. Opt for A Good Skin Care Routine
Maintain a skin care regimen and follow it religiously. Choose gel-based (for dry skin) and water based (for oily skin) rather than cream-based products as the former are lighter and non-greasy. Cleansing, toning and moisturizing twice a day will help keep your skin clean and fresh.
3. Include Antioxidants in Your Skin Care Regime
Antioxidant serums work wonders to hydrate your skin. Besides, they protect your skin from environmental damage, help to boost collagen, and scavenge free radicals to prevent damage to skin. Include a good antioxidant serum in your summer skincare routine. Alternatively, you can add it to your diet by stocking up on citrus fruits, green leafy vegetables, green tea, etc.
“Vitamin C serum is a good option for a summer skincare routine. It is beneficial during summer. Vitamin C is a potent antioxidant, a free radical scavenger that protects your skin from oxidant-induced damages and helps in reducing the pigmentation caused by harmful UV rays.”
4. Keep Your Skin Hydrated
Hydration is key at all times during summer. You can use a hydrating face mask after you wash your face at night for some extra hydration while you sleep. Splash your face frequently with water or carry a facial mist to freshen your skin at regular intervals.
5. Exfoliate for Healthy Skin
Use a face scrub at least twice a week to remove excess dirt and oil from the skin. Only, remember to use a scrub suitable for your skin type and massage the scrub gently in a circular motion. Make sure you exfoliate the lips and the neck too.
6. Wear Sunscreen
The sun’s UV-A and UV-B rays can be very harsh. Besides giving you a stubborn tan, they can cause premature aging, age spots, fine lines and wrinkles. A good sunscreen with SPF 30-50 is vital for the summer months for all skin types, even if you stay indoors most of the time. If you go swimming, we suggest you apply sunscreen multiple times.
7. Avoid Heavy Makeup
Heavy makeup prevents the skin from breathing. Humidity and heat also impact the skin’s ability to breathe. Instead of heavy foundation and other cosmetics, you could consider using a tinted lip balm and a tinted moisturiser if you need to wear some makeup.
8. Use A Good Toner
A good toner can be effective in closing open pores. The maximum number of sebaceous glands are found on the T-zone of the face. To prevent sweat and oil from clogging these pores, use an aloe vera or cucumber-based toner as they are lighter.
9. Moisturize Well
A moisturizer is vital to protect your skin in summer. You can choose a non-greasy formula based on your skin type. But look for ingredients like antioxidants like vitamins A and C. If it has SPF, even better. It is best to apply a moisturizer immediately after your bath.
10. Don't Forget Your Eyes, Lips & Feet
Always wear sunglasses to protect the eyes from the sun’s harmful rays. Use a moisturizing under eye gel; and a lip balm with SPF under your lipstick. Scrub your feet to exfoliate. Apply sunscreen and moisturizer on your feet too, especially if you are wearing open-toed sandals.
11. Drink More Water & Fruit Juices
Your water intake in summer should be a minimum of 2-3 litres a day. Coconut water, watermelons, and fresh juices are a good way to stay hydrated. Drinking water also helps to flush the toxins from the body. Include yoghurt and buttermilk in your diet.
12. Go for Seasonal Fruits and Vegetables
Include salads and vegetables like cucumber and lettuce in your food – these help the body stay cool from within. Seasonal fruits like watermelons, musk melons; citrus fruits and juices also help keep the skin healthy.
13. Stay Away from Sugary Drinks
Sugary aerated drinks make you feel sluggish due to the excess sugar. Additionally, they don’t add any value to the body as they have no hydrating qualities. If anything, they make you unhealthier and aid in weight gain. So, opt for a nimbu paani instead of a cola.
14. Wear Breathable Fabrics
Cotton is the best fabric to wear during summer. Wear light and loose clothing. Avoid tight fitting garments in synthetic fabrics. These can increase your discomfort and make you sweat more, which in turn makes the skin itchy and can lead to infections.
15. Have A Bath Twice a Day
Maintaining good hygiene is very important during summer. A cool bath in the night before you go to bed can help remove all the dirt, grime and sweat your body has accumulated during the day and prevent rashes. Both, the morning shower and a night bath, ideally should be followed with a cleansing, toning and moisturizing routine.
10 Apr, 2022
If you’re concerned about hair loss, you may want to try a home remedy to see if you can stop your hair from falling out. It’s important to get diagnosed and find the underlying cause of your hair loss so that you can treat it appropriately.
Many vitamins and minerals are needed for proper hair development and growth. Some nutritional deficiencies can potentially lead to hair loss.
Supplementing with vitamin D may help Source of genetic hair loss or telogen effluvium. However, more research is needed to definitively understand the link. Supplementing with iron may help reduce symptoms in people who are iron deficient. People with low iron may also benefit from supplementing with vitamin C if they aren’t getting enough.
Source has also found a link between low vitamin D and alopecia areata, a patchy form of hair loss caused by an autoimmune reaction. It’s recommended that people with this condition supplement with vitamin D if they’re deficient.
There currently isn’t adequate evidence that supplementation of the following can help with hair loss:
Some small studies have found too much vitamin A or selenium can cause hair loss, but more research is needed. Researchers are continuing to examine if there’s any benefit for people with alopecia areata to supplement with iron or zinc.
Essential oils are natural extracts produced by plants. Some essential oils might have properties that stimulate hair growth. Right now, evidence is almost entirely anecdotal and no studies have found adequate evidence to suggest that any essential oil can be used to treat hair loss in humans.
Most of the studies to date have very small sample sizes, are of poor quality, or have been performed on animals. For example, a 2016 study found evidence that lavender oil may stimulate hair growth in mice. However, much more research needs to be done to see if these results carry over to humans and whether oils can be used to treat hair loss conditions.
Essential oils that some people use for hair growth include:
Scalp massage may help stimulate hair growth by promoting circulation and gene changes, but there’s a very limited amount of evidence at this time. A very small 2016 study found evidence that 4-minute daily scalp massages increased hair thickness in nine non-balding Japanese men. However, there was no control group in this study.
Giving yourself a scalp massage generally feels good, so even if it’s not effective at increasing hair growth, you may find it relaxing.
Your diet can have an effect on hair loss. Eating a diet rich in antioxidants can help fight the signs of oxidative stress — environmental factors that damage hair follicles and contribute to hair loss. Many colourful fruits and vegetables like strawberries, blueberries, beans and legumes, spinach, and kale are great sources of antioxidants.
Sugar, processed fats, preservatives, and alcohol can all contribute to oxidative stress. Keep this in mind if you’re looking to stop your hair from falling out.
Smoking can damage your hair cells, making your hair follicles brittle and easy to damage. Studies have linked smoking to increased rates of premature greying and hair loss. Quitting can be difficult, but a doctor can help come up with a smoking cessation plan that’s right for you.
What causes hair loss?
Hair loss can result from genetic factors, changes in hormone levels, and certain medical conditions. Genetic hair loss is by far the most common cause, affecting up to 50 percent of men and women.
10 Apr, 2022
You can follow a few hairs hygiene tips to improve your overall hair health and possibly prevent hair loss.
1. Avoid hairstyles that pull on the hair.
Hair is flexible, but research shows that your hair can only be stretched so much before becoming permanently damaged. Hairstyles like cornrows, tight braids, and ponytails can pull your hair away from your scalp and loosen the bond between your hair and scalp over time.
2. Avoid high-heat hair styling tools.
Using heat to style your hair leaves your hair follicle dehydrated and vulnerable to damage. Hair dryers, hair straighteners, and curling irons can all damage your hair over time by causing moisture in your hair shafts to expand.
3. Don’t chemically treat or bleach your hair.
Chemically treating hair with methods such as bleaching damages hair by splitting protein molecules called keratin. If you’re concerned about hair loss, limit your use of dyes, highlights, peroxide treatments, and perms.
4. Use a shampoo that’s mild and suited for your hair.
The purpose of shampoo is to cleanse your hair of dirt and excess oil. Over washing with shampoo can potentially harm your hair. Sulfates and some other ingredients have been linked to frizz, scalp dryness, and fragile hair. There’s no evidence that any specific ingredients in shampoo cause hair loss, but they might contribute to less-than-ideal hair health. If you notice your hair is overly dry or frizzy, try a shampoo that’s as close to all-natural as possible.
Most shampoos for hair loss cost less than about $30 and aren’t covered by insurance.
5. Use a soft brush made from natural fibers.
Using a soft brush with fibres that are natural can potentially promote healthy oil levels on your hair. The keratin proteins in your hair are stacked like shingles on a roof, so brushing them gently in one direction, starting at the top and continuing through to the ends, can help smooth and condition your hair cuticle. Brushing hair daily can also help you avoid seeing hair clumps in your shower drain.
6. Try low-level light therapy.
Low-level light therapy promotes cell growth and repair. It’s a potentially effective treatment for male- and female-pattern baldness, the most common causes of hair loss in men and women. These genetic conditions cause a certain pattern of hair loss. For men, it starts at a receding hairline or bald spot at the crown. For women, it’s characterized by an overall thinning that often causes a wider part.
10 Apr, 2022
TYPES OF PROTEIN
here are two main categories (or sources) of proteins – animal and plant based.
Animal proteins include:
Plant Based proteins include:
Plant-based protein refers to the protein found in plant foods. All whole plant foods contain some amount of protein, but certain plants contain higher levels. Legumes (chickpeas, black bean, lentils, soy and soy products etc.), nuts and seeds are commonly viewed as higher protein plant foods. Whole grains also contain a fair amount of protein. Fruits and vegetables typically contain the least amount of protein, but there are higher-protein vegetables.
Additional benefits of plant-based protein consumption include:
Protein. Meat — such as beef — is mainly composed of protein. The protein content of lean, cooked beef is about 26–27% Animal protein is usually of high quality, containing all nine essential amino acids needed for the growth and maintenance of your body
The majority of beef protein powders are made mainly of collagen and hydrolyzed gelatin, which have an amino acid score of 0. Beef protein isolate, collagen, and gelatin are all derived from cows, therefore, they can all be labelled as “beef”.
Beef protein is not a complete source of protein, and lacks substantial concentration of essential amino acids, needed for muscle protein synthesis. Whey protein contains 34.96 grams vs. 19.4 grams in beef protein isolate of essential and branched chain amino acids per 100 g serving
Whey protein is an exceptionally healthy way to add more protein to your diet.
It's a quality protein source that is absorbed and utilized efficiently by the human body.
This is particularly important for athletes, bodybuilders or people who need to gain muscle mass and strength while losing fat.
There are three primary types of whey protein; whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).
Whey Protein Concentrate
Whey protein concentrates (WPC) are an important group of whey-based food ingredients. They are used in confectionery products, cereal and nutrition bars, processed cheeses, baked goods, sports beverages and muscle gain formulations.
WPC powders with protein contents in the range 35–65% can be produced by ultrafiltration (UF) which removes lactose, minerals and non-protein nitrogen (NPN), leaving the whey proteins to be spray-dried.
WPC powders with protein contents as high as 90% can be made by means of diafiltration, where whey protein retentate in UF processing is diluted with water to wash out almost all of the lactose and minerals.
Whey Protein Isolate
Whey Protein Concentrate contains around 80% protein contents, whereas isolate contains around 90%
Whey protein isolate is processed gives it this incredibly pure, lean contents. Whey protein isolate goes through a process called ‘Cross-Flow Micro-filtration’.
This simply separates the protein from fat, cholesterol, and lactose, giving it that ultra-pure end product.
This means that Whey Protein Isolate has much less fat, cholesterol, carbohydrates, lactose and calories than any other protein shake on the market. Although, it’s not 100% free of lactose it does contain a very low lactose content which is why it is often recommended for athletes who struggle with dairy products.
Whey Protein Hydrolyzed
Hydrolyzed Whey Protein is among the best supplements when it comes to building strong muscles.
Hydrolyzed protein is the protein obtained after the hydrolysis process wherein protein is broken down in small-chained amino acids called peptides for easy digestion and fast absorption.
Like whey protein casein protein is also derived from milk and is a byproduct of cheese production.
Casein is the coagulated portion of milk during the production of cheese.
It’s a complete protein along with carbohydrates, calcium & Phosphorus 80% of milk protein is Casein protein and 20% is Whey protein Its slow digesting protein
Casein is a slow-digesting protein that can boost muscle growth and aid recovery after exercise. Taking it can improve your health, as well as increase your total daily protein intake. This is an important factor in weight loss and muscle growth.
Creatine is a chemical found naturally in the body. It's also in red meat and seafood. It is often used to improve exercise performance and muscle mass.
Creatine is involved in making energy for muscles. About 95% of it is found in skeletal muscle. The majority of sports supplements in the US contains creatine. People who have lower creatine levels when they start taking creatine seem to get more benefit than people who start with higher levels.
People commonly use creatine for improving exercise performance and increasing muscle mass. It is also used for muscle cramps, fatigue, multiple sclerosis (MS), depression, and many other conditions, but there is no good scientific evidence to support most of these uses.
Glutamine is the most abundant amino acid found in the body. It's made in the muscles and transferred by the blood into different organ systems.
Glutamine is a building block for making proteins in the body. It's also needed to make other amino acids and glucose. Glutamine supplements might help gut function, immune function, and other processes, especially in times of stress when the body uses more glutamine.
People take glutamine for sickle cell disease, burns, to improve recovery after surgery, for injuries, and for complications of HIV/AIDS. It is also used for diarrhea, cystic fibrosis, obesity, lung cancer, and many other conditions, but there is no good scientific evidence to support most of these other uses.
BRANCHED CHAIN AMINO ACIDS (BCAA’S)
The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can't be produced by your body and must be obtained from food. BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.
ESSENTIAL AMINO ACIDS (EAA’S)
Essential amino acids cannot be made by the body. As a result, they must come from food.
The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. All nine essential amino acids perform important roles in your body. They're involved in many processes, including tissue growth, energy production, immune function, and nutrient absorption.
L-arginine is an amino acid that helps the body build protein. Your body usually makes all the L-arginine it needs. L-arginine is also found in most protein-rich foods, including fish, red meat, poultry, soy, whole grains, beans and dairy products. As a supplement, L-arginine can be used orally and topically.
L-arginine has two effects: it turns into nitric oxide and helps the body build protein. These effects give L-arginine an array of potential benefits that range from heart health and chest pain to helping to build muscles, repair wounds, and improve male fertility.
One common dosage is 2 to 3 grams three times a day, although lower and higher doses have also been studied.
L-citrulline is an amino acid found in watermelon. It is also made in the body. The body changes L-citrulline into another amino acid called L-arginine.
L-citrulline isn't an amino acid used directly to build proteins, it has been shown to increase protein synthesis by stimulating an important signaling pathway involved in muscle building. Citrulline may also reduce the liver's uptake of certain amino acids and prevent their breakdown.
People use L-citrulline for athletic performance, sickle cell disease, erectile dysfunction (ED), high blood pressure in the lungs, heart disease.
Beta-alanine is a non-essential amino acid that is produced naturally in the body. Beta-alanine aids in the production of carnosine. That's a compound that plays a role in muscle endurance in high-intensity exercise.
Carnosine is a protein building block that is naturally produced in the body. It is found in muscles, the heart, brain, and many other parts of the body.
Carnosine is important for many normal body functions. ... Carnosine levels in the body might also go down with age.
Carnosine is used to prevent aging and for preventing or treating complications of diabetes such as nerve damage, eye disorders (cataracts), and kidney problems.
Hydroxymethylbutyrate (HMB) is a chemical that is produced when the body breaks down leucine. Leucine is an amino acid, one of the building blocks of protein. People use HMB to make medicine.
HMB is most commonly used for building muscle or preventing muscle loss.
ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts.
It contains a combination of three ingredients — zinc, magnesium, and vitamin B6.
Zinc: This trace mineral is necessary for more than 300 enzymes involved in metabolism, digestion, immunity, and other areas of your health.
Magnesium: This mineral supports hundreds of chemical reactions in your body, including energy creation and muscle and nerve function.
Vitamin B6: This water-soluble vitamin is needed for processes such as making neurotransmitters and nutrient metabolism.
ZMA boosts muscle growth and strength and improves endurance, recovery, and sleep quality.
10 Apr, 2022
Health risks associated with the novel coronavirus (COVID-19) are prompting many people to focus more on strengthening their immune systems.
Your immune system is a complex network of cells, tissues and organs that work together to protect your body from infections and diseases. There are vaccines that build immunity against specific diseases. COVID-19 vaccines, our best defence against the virus, lower our risk of getting and spreading the virus and help prevent serious illness and death. Some medications and home remedies can help treat mild-to-moderate cases of COVID.
But beyond medical treatments and precautions for preventing the virus, there are ways we can lower stress and go about creating a healthy lifestyle for optimal immune function.
Healthy living strategies for your immune system include:
Immunity Support Supplements
The following supplements in moderation to help keep your immune system functioning at its best:
Probiotics contain "good bacteria" that both support gut health and influence the function and regulation of the immune system. They also can decrease the number of respiratory infections, especially in children.
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