Chromium Tips

Talk about nutrition and carbs, proteins and fats come to the mind immediately. However, these are the macronutrients and are not the only group of nutrients. More important are the micronutrients, comprising of a group of very important substances known as minerals and vitamins. Read on to know the most important vitamins and minerals that your body needs and the role they play.

1. Vitamin A: Essential for healthy eyes, general growth and development and glowing skin. These are found in carrots, sweet potatoes and oranges.
2. Vitamin B: These are essential for iron absorption, improved immunity and production of energy. Whole grains and unprocessed foods and vegetables like lentils, potatoes, bananas, yeast and molasses are good sources of these vitamins.
3. Vitamin C: Required for iron absorption, blood clotting, elastic skin and antioxidant function. Found in good amounts in citrus fruits, guava, kiwi, grapefruits, strawberries, etc.
4. Vitamin D: Extremely important for bone development, these are found in eggs, mushrooms and fish.
5. Vitamin E: It improves the blood circulation and reduces free radicals, which is essential for cancer protection. Almonds, nuts, tomatoes and sunflower seeds are good sources of vitamin E.
6. Vitamin K: It is very essential for the process of blood coagulation, these are found in spinach, broccoli, kale and other green vegetables.
7. Iron: Very essential ingredient for blood formation and muscle building, clams, oysters, soybeans, lentils and spinach are great sources of iron.
8. Calcium: Most important ingredient, as it helps in the formation of teeth and bones, dairy products, tofu and cheese are very good sources.
9. Zinc: A key ingredient essential for overall growth, immunity and fertility, spinach, beans, oysters and dark chocolate carry a good amount of Zinc.
10. Folic acid: Essential for iron absorption, cell regeneration, and in pregnancy for healthy development of the baby. Green leafy vegetables, asparagus, peas, seeds, nuts, lentils, beets, corn, etc. are good sources.

Trace minerals like iodine, manganese, copper, fluoride, selenium and chromium are also essential but in very small amounts. While these are not the only essential vitamins and minerals, these are the most important ones. The quantities of these substances required on a daily basis are very small, but critical for functions listed above. In addition, some of them also help in releasing free radicals, which provides protection against cancer and chronic inflammation. This helps prevent chronic health conditions like heart disease, diabetes and stroke.

An important point to consider is while there are multiple supplements available in the market today to make sure you get all of these nutrients, try to eat a wholesome meal and get these through natural sources to the maximum extent possible. The natural foods are the best source, and supplements should be used only when these cannot be obtained naturally.

In case you have a concern or query you can always consult an expert & get answers to your questions!

Movement of the human body is possible through various joints which work in coordination to allow for smooth painless movement. However, with age, these muscles and tendons undergo wear and tear which gradually leads to tender swollen joints and painful movement.

The knee is the largest human joint and most of the body movements (walking, running, squatting, sitting, etc.) are only possible because of the flexible knee cap. Whether with age or with injury or trauma, if the knee is affected, then total knee replacement (TKR) would be required.

Indications: With a success rate of almost 98%, knee replacement almost seems magical for arthritis patients.

Wear and tear of the knee leading to arthritis. This causes all knee movements to be painful, which can be especially distressing at night.
Injury or trauma where the knee joint is damaged beyond repair.

What to expect during surgery?

1. Once it is decided that surgery is required, the doctor will brief you on what to expect before, during, and after the surgery.
2. The operation is done under combined signal epidural anaesthesia, so 3 days admission is required in the hospital.
3. The damaged portion of the knee is removed and this is replaced with an implant which is made up of titanium and cobalt chromium.
4. Hospital stay can vary from 3 to 5 days depending on overall condition of the person.
5. Most patients will be able to do basic movement on the very next day of the surgery.
6. Ice pack and painkillers can be applied to control swelling.
7. The pain will be completely gone within 15 days.
8. In the beginning, walking with the support of parallel bars is advised (walker). This can be followed by the use of cane for the first few days to avoid overload and damage to the knees.
9. Most people can walk the next day, though it is advisable to use a cane for the first few weeks so that knee can strengthen to support the load.
10. Regular postoperative visits should be scheduled for up to 2 months after surgery.
11. In addition, it is extremely important to draw up an exercise regimen and follow it to sustain and improve mobility.
12. In the absence of regular exercise, there could be stiffness of the joint which can set in and further aggravate the situation
13. Driving is permissible only after the doctor's advice.

Let your doctor know before going for any surgical procedure (including dental work) as people with TKR should have antibiotic coverage before any procedure.

Talk about nutrition and carbs, proteins and fats come to the mind immediately. However, these are the macronutrients and are not the only group of nutrients. More important are the micronutrients, comprising of a group of very important substances known as minerals and vitamins. Read on to know the most important vitamins and minerals that your body needs and the role they play.

1. Vitamin A: Essential for healthy eyes, general growth and development and glowing skin. These are found in carrots, sweet potatoes and oranges.
2. Vitamin B: These are essential for iron absorption, improved immunity and production of energy. Whole grains and unprocessed foods and vegetables like lentils, potatoes, bananas, yeast and molasses are good sources of these vitamins.
3. Vitamin C: Required for iron absorption, blood clotting, elastic skin and antioxidant function. Found in good amounts in citrus fruits, guava, kiwi, grapefruits, strawberries, etc.
4. Vitamin D: Extremely important for bone development, these are found in eggs, mushrooms and fish.
5. Vitamin E: It improves the blood circulation and reduces free radicals, which is essential for cancer protection. Almonds, nuts, tomatoes and sunflower seeds are good sources of vitamin E.
6. Vitamin K: It is very essential for the process of blood coagulation, these are found in spinach, broccoli, kale and other green vegetables.
7. Iron: Very essential ingredient for blood formation and muscle building, clams, oysters, soybeans, lentils and spinach are great sources of iron.
8. Calcium: Most important ingredient, as it helps in the formation of teeth and bones, dairy products, tofu and cheese are very good sources.
9. Zinc: A key ingredient essential for overall growth, immunity and fertility, spinach, beans, oysters and dark chocolate carry a good amount of Zinc.
10. Folic acid: Essential for iron absorption, cell regeneration, and in pregnancy for healthy development of the baby. Green leafy vegetables, asparagus, peas, seeds, nuts, lentils, beets, corn, etc. are good sources.

Trace minerals like iodine, manganese, copper, fluoride, selenium and chromium are also essential but in very small amounts. While these are not the only essential vitamins and minerals, these are the most important ones. The quantities of these substances required on a daily basis are very small, but critical for functions listed above. In addition, some of them also help in releasing free radicals, which provides protection against cancer and chronic inflammation. This helps prevent chronic health conditions like heart disease, diabetes and stroke.

An important point to consider is while there are multiple supplements available in the market today to make sure you get all of these nutrients, try to eat a wholesome meal and get these through natural sources to the maximum extent possible. The natural foods are the best source, and supplements should be used only when these cannot be obtained naturally.

Vitamins are the most vital and essential ingredients for overall good health. They are required in very less quantities and are therefore part of the list of micronutrients. Vitamin H is actually a part of the vitamin b complex and is also called vitamin b7. It is almost synonym for hair and skin health. In fact, this vitamin is the most beneficial for the good health of hair and skin.
The following details are about its functions, benefits, and sources.

Functions:
It is manufactured by gut bacteria.
1. It is essential for normal body growth and development, in turn, it leads to
Good and glowing hair and skin.
Its reduced amounts can lead to hair loss/thinning, and dermatitis (inflammation of the skin)
2. It is essential for metabolism and converts the protein, carbohydrates, and fat into energy that can be used by the body
Carries carbon dioxide through the body
3. It is required for the good functioning of sweat glands, bone marrow, and nervous system.

Benefits:

1. It helps in maintaining optimal blood sugar levels, by converting the carbohydrates in the food. Diabetics can take supplements to maintain optimal sugar levels at all times.
2. If taken with chromium, it stimulates glycemic control and improves glucose tolerance.
3. It is a great antioxidant and is known as the nourishing vitamin.
4. It removes cellular waste and gets rid of toxins formed in the body, leading to overall health. Biotin is the most common name for this vitamin h or vitamin b7.
5. It improves skin.
6. It promotes the growth of nails also.
7. Nowadays most of the skin products used to treat conditions like acne, psoriasis, dermatitis, etc, contain biotin or vit h or vit. B7.
8. It is effectively-known for removing fine lines and wrinkles as it improves cellular fibre activity, reduces breakage of collagen, and improved protein formation in the skin.
9. It boosts the growth of new hair follicles and is very vital for the health of hair. It is very useful in treating hair thinning, and brittle hair.
10. Even hair oils contain vitamin h which provides nutrition.
11. Vitamin H is also given as a supplement during pregnancy for the health of the mother and the baby.

Sources:
Vitamin H is naturally formed in the body by the gut bacteria. Additionally, foods like Dairy products such as cheese, milk, etc. And yeast is also good source.
Veg sources: Mushrooms, avocado, sunflower seeds, cauliflower, sweet potatoes, almonds and spinach.

Vitamins are literally translated to vita and amins, which are important ingredients for overall good health. They are required in minor quantities and are therefore part of the list of micronutrients. Vitamin H is actually a part of the vitamin B complex and is also the vitamin B7. It is known as vitamin H given the German word for Haar and Haut, which stands for hair and skin. In fact, this vitamin is most beneficial for the good health of hair and skin. Read on to know more about its functions, benefits, and sources.

Functions:

1. It is manufactured by gut bacteria and is essential for normal body growth and development
2. Required for good hair and skin. Reduced amounts can lead to hair loss/thinning, and dermatitis
3. Essential for metabolism and converts the protein, carbohydrates, and fat into energy that can be used by the body
4. Carries carbon dioxide through the body
5. Required for good functioning of sweat glands, bone marrow, and nervous system

Benefits:

• Helps in maintaining optimal blood sugar levels, by converting the carbohydrates in the food. Diabetics can take supplements to maintain optimal sugar levels at all times. Taken with chromium, it stimulates glycemic control and improves glucose tolerance
• It is a great antioxidant and is known as the nourishing vitamin. It removes cellular waste and gets rid of toxins formed in the body, leading to overall health.
• Biotin, as it is also called, also is important for good skin. It promotes the growth of nails and skin. Most skin products used to treat conditions like acne, psoriasis, dermatitis, etc., contain biotin
• It is known to improve wrinkles as it improves cellular fibre activity, reduces breakage of collagen, and improved protein formation in the skin.
• It boosts the growth of new hair follicles and is very vital for the health of hair. It is very useful in treating hair thinning, and brittle hair. Hair oils contain vitamin H which provides nutrition
• Vitamin H is also given as a supplement during pregnancy for the health of the mother and the baby

Sources:

1. Vitamin H is naturally formed in the body by the gut bacteria
2. Additionally, foods also contain it. Non-vegetarian sources include organ meat including chicken and fish
3. Dairy products such as cheese, milk, etc.
4. Eggs and yeast are also good sources

You must have heard of the far-reaching advantages of Green tea. Green tea is in trend for its vast number of benefits. People, conscious about fitness and overall health, are sure to include this drink in their daily diet. A cup of green tea every morning can ward off too many health problems. Having this drink twice a day will better your chances of losing weight.

Weight loss is a persistent concern among many. You may exercise, make increased efforts in changing your lifestyle and yet fail to experience significant weight loss. Try out green tea for the ways in which it helps you cut down on those extra kilos.

Green tea leads to weight loss in the following ways:

1. It increases the mobility of fat in fat cells- Fat can be burnt into energy only when it has been broken down and moved into the bloodstream. Fat might remain concentrated in the fat cells. Green tea contains a potent antioxidant, EGCG that can lead to an increase in the hormone norepinephrine. This hormone triggers the breaking down of fat in the fat cells further making it move into the bloodstream.

2. It can regulate metabolism- Green tea is highly sought after because it helps in increasing a person's metabolic activity. Once a person has heightened metabolism he or she will inevitably lose the redundant calories.

3. It prevents you from consuming additional calories- Green tea can kill your appetite in a healthy way. With repeated consumption of this tea, you will feel hungry after regular intervals, but your body will grow averse to junk food and processed food items. So, with a daily cup of this energizing drink, you keep the extra calories at bay.

How Much Green Tea?

1-2 cups of unsweetened green tea in a day is enough to promote weight loss. It can provide an optimal dosage of metabolism-boosting minerals like manganese, chromium, and zinc.

So, do not rely on Green tea to lose weight. It can only bolster your weight loss efforts. You need to complement it with a calorie deficit diet and proper exercises.

Before you take to drinking green tea on a regular basis, you may want to read these tips...

• If you are sensitive to caffeine or suffer from insomnia, more than four cups of green tea will be too much for your system, regardless of the benefits.
• If you are trying to get pregnant or are pregnant, you should definitely limit your green tea consumption to two cups a day. You can also skip it altogether.
• Avoid drinking green tea if you suffer from kidney and liver problems, or glaucoma.
• Do not sip green tea with meals as it may interfere with the absorption of iron in your body.

Movement of the human body is possible through various joints which work in coordination to allow for smooth painless movement. However, with age, these muscles and tendons undergo wear and tear which gradually leads to tender swollen joints and painful movement.

The knee is the largest human joint and most of the body movements (walking, running, squatting, sitting, etc.) are only possible because of the flexible knee cap. Whether with age or with injury or trauma, if the knee is affected, then total knee replacement (TKR) would be required.

Indications: With a success rate of almost 98%, knee replacement almost seems magical for arthritis patients.

Wear and tear of the knee leading to arthritis. This causes all knee movements to be painful, which can be especially distressing at night.
Injury or trauma where the knee joint is damaged beyond repair.

What to expect during surgery?

1. Once it is decided that surgery is required, the doctor will brief you on what to expect before, during, and after the surgery.
2. The operation is done under combined signal epidural anaesthesia, so 3 days of admission is required in the hospital.
3. The damaged portion of the knee is removed and this is replaced with an implant which is made up of titanium and cobalt chromium.
4. Hospital stay can vary from 3 to 5 days depending on the overall condition of the person.
5. Most patients will be able to do the basic movement on the very next day of the surgery.
6. Ice pack and painkillers can be applied to control swelling.
7. The pain will be completely gone within 15 days.
8. In the beginning, walking with the support of parallel bars is advised (walker). This can be followed by the use of a cane for the first few days to avoid overload and damage to the knees.
9. Most people can walk the next day, though it is advisable to use a cane for the first few weeks so that knee can strengthen to support the load.
10. Regular postoperative visits should be scheduled for up to 2 months after surgery.
11. In addition, it is extremely important to draw up an exercise regimen and follow it to sustain and improve mobility.
12. In the absence of regular exercise, there could be stiffness of the joint which can set in and further aggravate the situation
13. Driving is permissible only after the doctor's advice.

Let your doctor know before going for any surgical procedure (including dental work) as people with TKR should have antibiotic coverage before any procedure.

The human body can be compared to a very sophisticated engine that gets its power supply from the food that is eaten. Various organs require fuel for different activities be it walking, standing, stretching or even just regular maintenance where cells are constantly replaced.

The brain is one of the most complex organs in the human body. While it may not do stretching or jogging, it constantly needs a power supply to function effectively. And as is very obvious, the body reflects the eating patterns. It is not likely that a person eating a very healthy diet would end up obese; nor does a person who is athletic eat a lot of unrefined and processed foods.

The power supply also defines how effectively the organs function, especially in the brain. Good nutrition helps the good functioning of the brain. Recent studies have shown that a healthy diet can help avoid mental disorders like depression, schizophrenia, anxiety, obsessive-compulsive disorder (OCD), etc. This field of study is called nutritional psychiatry.

Listed below are some food substances and how they affect brain functioning:

1. Carbohydrates: These induce the production of insulin, which causes the release of sugar into the body. An increased amount of sugar in the body produces better activity and mood. Tryptophan, a significant neurotransmitter is also released and further enhances mood and well-being. Eating fruits and whole grains, which contain a good amount of carbohydrates is believed to have beneficial effects on the brain, albeit slower in onset.

2. Proteins:  Foods such as fish, eggs, dairy, greens, peas, legumes are rich in protein and contain amino acids, which are the essential ingredients of the various neurotransmitters like serotonin and dopamine. Lack of amino acids like tyrosine can impair the production of serotonin, leading to a decreased feeling of well-being.

3. Fats: The grey matter of the brain contains about 50% polyunsaturated fats, and various essential fatty acids are very essential for optimal brain functioning. Decreased levels of Omega-3 and Omega-6 fatty acids are shown to cause depression. Decreased levels of Omega-3 also lead to dyslexia and autism.

4. Minerals: Various minerals are very essential for the proper functioning of the brain, though they are required in very minute quantities. Calcium, chromium, iodine, iron, lithium, selenium, and zinc are some of the minerals identified as important for brain function.

5. Vitamins:
a. B-complex: Vitamin B2 and B6 have been proven to enhance mood and improve cognitive performance.
b. Vitamin B12: In addition to delaying the onset of dementia, it also improves cerebral functioning.
c. Folate: Reduced levels lead to depression and also limit the functioning of antidepressants.

As is evident, nutrition plays a very important role and a little care can help improve brain functioning to a large extent.

The human body can be compared to a very sophisticated engine that gets its power supply from the food that is eaten. Various organs require fuel for different activities be it walking, standing, stretching or even just regular maintenance where cells are constantly replaced.

The brain is one of the most complex organs in the human body. While it may not do a stretching or a jogging, it constantly needs power supply to function effectively. And as is very obvious, the body reflects the eating patterns. It is not likely that a person eating a very healthy diet would end up obese; nor does a person who is athletic eat a lot of unrefined and processed foods.

The power supply also defines how effectively the organs function, especially in the brain. Good nutrition helps good functioning of the brain. Recent studies have shown that a healthy diet can help avoid mental disorders like depression, schizophrenia problem, anxiety, obsessive compulsive disorder (OCD), etc. This field of study is called the nutritional psychiatry.

Listed below are some food substances and how they affect brain functioning:

1. Carbohydrates: These induce the production of insulin, which causes release of sugar into the body. Increased amount of sugar in the body produces better activity and mood. Tryptophan, a significant neurotransmitter is also released and further enhances mood and well-being. Eating fruits and whole grains, which contain a good amount of carbohydrates is believed to have beneficial effects on the brain, albeit slower in onset.
2. Proteins:  Foods such as fish, eggs, dairy, greens, peas, legumes are rich in protein and contain amino acids, which are the essential ingredients of the various neurotransmitters like serotonin and dopamine. Lack of amino acids like tyrosine can impair production of serotonin, leading to decreased feeling of well-being.
3. Fats: The gray matter of the brain contains about 50% polyunsaturated fats, and various essential fatty acids are very essential for optimal brain functioning. Decreased levels of Omega-3 and Omega-6 fatty acids are shown to cause depression. Decreased levels of Omega-3 also leads to dyslexia and autism.
4. Minerals: Various minerals are very essential for proper functioning of the brain, though they are required in very minute quantities. Calcium, chromium, iodine, iron, lithium, selenium, and zinc are some of the minerals identified as important for brain function.
5. Vitamins:

• B-complex: Vitamin B2 and B6 have been proven to enhance mood and improve cognitive performance.
• Vitamin B12: In addition to delaying the onset of dementia, it also improves cerebral functioning.
• Folate: Reduced levels lead to depression and also limit the functioning of antidepressants.

As is evident, nutrition plays a very important role and a little care can help improve brain functioning to a large extent. If you wish to discuss about any specific problem, you can consult a specilized dietitian and nutritionist and ask a free question.