TASTE BE HEALTH BE

 

If you are thinking this is about Maggi, you are not quite right.  Taste and health seldom go together but milk is something that can be savored and is still healthy. It is tasty and healthy. Right from birth, milk plays an important role in human growth and well-being.

Be it an infant or an aged person, milk is essential. The role of milk differs with each stage of life. While milk is the sole food for an infant, it gradually turns into an important nutrient with the demands of growth and aging placing differing needs on milk.

Let us look at:

MILK REQUIREMENT DURING EACH STAGE

Birth-12 months :                 16 ounces – 45 ounces (1 ounce is 30ml)

1-2 years             :                   16-24 ounces (AAP recommendation)

2-3 years & 4-8 years  :        16 ounces- 18 ounces

> 9 years             :                   24 ounces  (USDA)

Teens and Adults         :        32 ounces

*Source: http://healthyeating.sfgate.com

The only safest natural food available for a newborn is the “Breast Milk”.  It is packed with lot of nutrients, antibodies and growth factors. Complimentary foods should be introduced after six months of age. This is because breast milk alone cannot meet the nutritional needs of the growing infants. However breastfeeding can still be continued up to 2 years. RDA: 500mg of Calcium/day. Most toddlers are fussy eaters especially when it comes to drinking Milk. Macronutrients play a major role in the growth and development of every child.  Toddlers definitely need to drink milk especially whole milk because they require that fat for brain development. American Academy of Pediatrics (AAP) recommends 480-600ml of whole milk/day. Milk is also rich in protein and calcium thus ensuring adequate growth and bone development. Carbohydrates provide the necessary energy. Proteins help in body building and enhance the immune system. Fats are required for the absorption of fat soluble vitamins A, D, E and K. It also has an insulating effect on the nervous system. RDA: 600mg/day

Rapid growth occurs during adolescence period. Hence adolescents need additional nutrients to meet their demand. Achieving a high calorie, high protein diet along with essential vitamins and minerals through diet is very important. This is to aid in growth and to encourage physical activity. Adolescents should be encouraged to boost their calcium intake through milk and milk products for healthy bone growth. RDA: 600mg/day

Milk is a very good source of calcium but not all teens like to drink milk. The calcium requirement for teens is 800mg/day.

Pregnant mothers too require calcium in a higher amount to meet the needs of the growing fetus.  Milk is one of the important sources of dietary calcium and hence avoiding milk intake would lead to bone demineralization. Pregnant and lactating mothers require 1200mg of calcium/day.

Ageing is a natural physiological process.  Elderly are more prone to fractures due to age related decline in the bone mass. According to the Harvard School of Public Health, annually 1.5 million people over the age of 50 have bone fractures and 300,000 of them have hip fractures. If you are worried about the fat content of milk, you can choose Non-Fat milk which still contains a good amount of calcium than the regular milk. RDA: 600mg/day

NUTRITIONAL ROLE OF MILK

CALCIUM

Milk and Milk products are important sources of dietary calcium. The major function of calcium is to develop and maintain healthy bones and teeth. In addition to that, it helps in blood clotting and muscle contraction.

VITAMIN –D

Vitamin D is important for the absorption of calcium.  Its deficiency leads to osteoporosis, rickets (in children), impaired immune function etc. Vitamin –D Non-Fortified milk provides only 10% of the daily value.

CHOLINE

This nutrient is required for the normal functioning of all cells and plays a vital role in nerve transmission. It also enhances learning and memory. 

POTASSIUM

Potassium is needed to maintain normal blood pressure. It maintains the acid base balance which is very essential to keep our vital organs stay fit. It also controls the activity of heart thereby reducing the risk of heart disease.

VITAMIN B-12

It is otherwise called Cobalamin. It is essential for the formation of red blood cells and its deficiency leads to pernicious anemia.

VITAMIN –A

It is a fat soluble vitamin.  This vitamin is required for normal vision, cell growth, maintenance of healthy skin and enhanced immune function.

CARBOHYDRATES

Provide instant energy.

PROTEIN

Aids in the body growth and tissue repair. Helps in the synthesis of enzymes and hormones.

FAT

Provides energy. It helps in the absorption and storage of fat soluble vitamins A (Proper vision), D (Absorption of calcium and maintenance of healthy bones), E (Antioxidant activity) and K (Blood clotting). It also has an insulating effect on the nervous system thus it maintains the body temperature.

So, let’s make it a point to include milk in diet and enjoy the taste and health.

Ramya Ramachandran

Nutritionist

Smrthi Pediatric Care

 

TB -A THREAT THAT CAN BE EASILY THWARTED

If there is an illness which can be tackled effectively but has been let go out of hands it is TB. For thousands of years TB has wreaked havoc in humanity. TB if detected early and treated properly is curable, but it is regrettable that TB is the leading cause of death among illness in India. Every two minutes, three Indians die due to TB.

So what is TB? A bacteria called Mycobacterium Tuberculosis causes this disease. This disease has been affecting humanity for thousands of years. Usually this affects the lungs and is called Pulmonary TB, but it can also affect other organs. It spreads when an infected person, coughs, sneezes etc. and since it is airborne, proximity to infected persons increases ones chances of acquiring infection.  Closed cabins, congested spaces, air-conditioned cabins increase the risk of spread of TB. In many cases, one may be exposed to the bacteria but the body’s immune system does not let it become an active disease. This is called latent TB, but when the bacteria overwhelms the immune system it causes infection.

The typical symptoms of TB are

1.  Cough for three weeks or more, sometimes with blood-streaked sputum
2. Fever, especially at night
3. Weight loss
4.   Loss of appetite

 

The first step in treating TB is to get the correct diagnosis. The Directly Observed Treatment System DOTS for short by the government is safe and effective for TB care. Medicines are given for free. Getting the right test done to test for drug resistance and then starting treatment plan is important. So choosing the right healthcare becomes crucial. Any delay or wrong diagnosis can lead to complication.

Once started, the drugs have to be taken for the full treatment period which could range anywhere between six months to two years depending upon the condition. It is but natural to feel better after a few doses of the drug and there is a temptation to stop medicines as the condition improves. BUT IT IS IMPORTANT TO TAKE THE FULL COURSE. If taken intermittently or in wrong doses it could prove fatal.

The latest threat in TB is the Multi Drug Resistant (MDRTB) and Xtreme Drug Resistant (XDRTB) forms of TB where the TB bug undergoes changes and the regular drugs used to treat TB become ineffective. This means longer and expensive doses of treatment with serious side effects. Regular TB treatment would last for six months and under DOTS would be free whereas as MDRTB treatment would last for more than two years and cost two to five lakhs rupees with serious side effects. Nearly one third of the cases with MDR TB succumb to the infection.

On an average a person infected with TB loses 2-3 months of work life annually and this impacts the family. There is a poor quality of life and chance of infecting the near and dear.

There are few things that we could do to avoid spreading TB

1.    Use well ventilated spaces.

2.    Avoid spitting in public places.

3.    Close your nose and mouth while sneezing, coughing etc.

4.    Maintain good immunity.

Ignorance and indifference have complicated the situation with TB.  An alert individual can go a long way in combating TB.