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Everything You Need to Know About Fats

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Everything You Need to Know About Fats

Bad fats can destroy your diet and cause illnesses. However, good fats help protect your brain, heart and health. Thus, every fat is not harmful. For example, Omega-3, one of the healthy fats, is vitally important for both physical and emotional health. If you add good fats to your nutrition, your mental health and life quality will be affected positively, and you will keep fit. Which fats are healthy? Let’s learn about fats before answering this question. Everything You Need to Know About Fats

The most important issue is the type of fat that is consumed. Contrary to low-fat diets, new research shows that consumption of the right fats is beneficial for health. When food producers decrease fats in foods, they add refined grains or carbohydrates that are produced by other starches. Our bodies increase the level of blood sugar and insulin to digest these refined carbohydrates and starches quickly. This situation causes weight gain, diabetes, cholesterol and heart and liver diseases.

Focus on healthy fats, not low-fat diets

Instead of a low-fat diet, focus on eating good fats and avoiding bad fats. Fat is the most important part of a healthy diet. For good health, choose unsaturated fats and limit food containing high saturated fats and avoid bad trans fats.

Fats are separated into three groups

Fatty acids are either unsaturated, monounsaturated or polyunsaturated fats. All fatty acids are chains of carbon atoms that have hydrogen atoms attached to carbon atoms. A saturated fatty acid has the most hydrogen atoms attached to every carbon atom. They are saturated with hydrogen atoms, and all carbons attach to each other with single bonds. Some fatty acids lack a couple of hydrogen atoms in the middle of the chain. These two carbon atoms create a space with double bonds rather than a single bond; thus, it is unsaturated.

Red meat, butter and cheese are rich in saturated fat

Foods contain monounsaturated and polyunsaturated fatty acids. Much of the fatty acids in foods of animal origin are saturated, while fatty acids in foods of plant origin and some sea foods are monounsaturated or polyunsaturated. Even if unsaturated fats are not as harmful as trans fats, they should be consumed carefully. Over consuming these fats can create problems. Red meat, butter, cheese and ice cream are rich in saturated fats.

Saturated fats are necessary because they are the main components of brain cells. A study found that consuming saturated fats decreases the risk of dementia by 36 percent. Saturated fats are also beneficial for the liver and immune system.

Olive, sunflower and hazelnut oil prevents illnesses

Unsaturated fat comes from olives, hazelnuts, sunflowers and seeds. However, fish also have unsaturated fats. Unsaturated fats are generally just called fats. These fats mostly contain monounsaturated or polyunsaturated fats as distinct from saturated fats. Foods such as coconut oil and palm oil, stay liquid at room temperature, but they are rich in saturated fats. Unsaturated fats decrease the risk of having illnesses. Nuts provide good fats. Foods rich in unsaturated and trans fats over produce cholesterol. Cholesterol is produced in the liver with saturated and trans fats. Unsaturated fats decrease the cholesterol level in blood. More importantly, these fats have a great role in decreasing the triglyceride level.

Trans fats are enemies of your health

Trans fats, known as bad fats, increase the risk of illness even if little is consumed. Foods that contain trans fats are processed with hydrogen. Trans fats occlude veins. Occluded heart veins cause heart diseases. According to research by the Harvard Public Health School, females who consume trans fats have a 50 percent higher risk of heart attack than others who consume less. Trans fats do not go bad for a long time at room temperature, which extends shelf life, but is bad for the body, especially veins. Trans fats increase LDL, known as bad cholesterol, decreasing HDL, which is the good cholesterol.

Beneficial fats for health

Olive oil: Research shows that olive oil is helpful for heart diseases, cancer and diabetes. An article in the journal Molecules reported that various components of olive oil protect your body at the cellular level, slowing down aging. Other research indicates sautéing vegetables in olive oil is more delicious and provides more antioxidants then boiled ones.

Fish: Fatty fishes, such as salmon, mackerel, herring, trout, sardine and albacore, are good sources of Omega-3 fatty acids – good fats that help keep your heart healthy and protect against Alzheimer’s. The American Heart Association recommends eating two portions of fish per week.

Seeds: Pumpkin, sunflower and sesame seeds have good fats that decrease cholesterol. Generally, plant fats are oilier than those from animal products. However, vegetable oils are beneficial for heart health.

Egg: Eggs are cheap and perfect protein sources.

Flax seeds: Flax seeds, which are a part of a healthy diet, make skin look beautiful and help decrease inflammation in the body. Make a meal healthier by adding a teaspoon of flaxseed to your salad or grains.

Avocado: Monounsaturated fats in avocado increase brain function and healthy blood flow, which improves brain functional.

Bitter chocolate: Bitter chocolate, a healthy fat source, protects heart health. Researchers from Louisiana State University reported that acids in bitter chocolate protect beneficial bacteria in the intestines and produce anti-inflammatory components for heart health.

Soybeans: Soybeans are rich in proteins and essential fatty acids and contain fiber, vitamins and minerals.

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Psoriasis: Symptoms and Treatments

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Psoriasis: Symptoms and Treatments

Psoriasis, which is mostly chronic, is a common dermatological disease with different appearances in different people. The disease is not an infectious one and it can occur in people of all ages, even if it is generally seen in people 15 to 30 years old. Although the reason for its emergence is not completely known, it is thought that it occurs as a result of an interaction of the immune system, genetics and environmental factors. Psoriasis: Symptoms and Treatments

A frequently asked question is, “How do you understand whether a skin rash is actually psoriasis or not?” This article examines the description of psoriasis, its types and treatment alternatives.

The disease takes its name from some of the most common symptoms which are white, bright and dry dandruff on a red skin eruption. It can appear with the hardening of the soles of the feet and palms, and cracks in the skin. It can occur with a rash-like appearance in the folding parts of the body, such as the armpits or belly button. In patients with psoriasis, small pits on nails, yellow-red stains like oil drops, hollow and thickening nails, bleeding under nails and disorder on the surface of nails can be observed. The disease can occur on the skin with hair, knees and elbows, sacrum and hips. Sometimes, it can be mistaken for eczema or allergic skin diseases.

Types and symptoms

Plaque psoriasis: Plaque psoriasis, the most common one, is red lesions covered by blotchy, inflammatory, white and nacred flakes. These plaques, which can be itchy and painful, can be seen anywhere in the body. However, the most common areas are the elbows, knees, waist and scalp. Eighty percent of patients with psoriasis have this type.

Guttate Psoriasis: Guttate psoriasis is the second most common disease after plaque psoriasis and mostly appears in childhood or young adulthood. Its frequency among all psoriasis types is 10 percent. It is seen on the skin of the chest, arms, legs and other parts of the body as small, red, separate spots. These spots are generally not as thick as plaque lesions.

Pustular psoriasis: Pustular is a rare type of psoriasis seen mostly in adults. It is usually observed on a small area on the hands and feet as white blisters filled with non-inflammatory liquid but it can spread to other areas.

Inverse Psoriasis: This is seen on the armpits, groin, inframammary fold, backs of the knees, sexual organs and other skinfolds on the hips. This type appears as nacred, smooth, bright and red inflammatory lesions.

Erythrodermic Psoriasis: This is an inflammatory type of psoriasis which is seen frequently. This disease is the most severe as it covers a great part of the body, more than 75 percent, with itching and redness on the skin and painful, exanthematous flaking.

Psoriatic arthritis: Along with typical psoriasis symptoms on the skin, there can be rheumatic problems. Swelling, pain, redness and mobility restriction can be seen among its symptoms that affect the joints. In many patients, effects such as heel spur, elbow pain, waist and back pain, can also be observed. In some cases, psoriasis negatively affects the fingernails and toenails. Nails generally thicken and the disease causes some effects such as dents on the nails and nail separation from their bed.

As psoriasis can be mistaken for other skin diseases, consulting your doctor can help with getting a proper diagnosis and the best treatment plan for you.

Treating psoriasis

The treatment of psoriasis should be planned, considering the general health, age and lifestyle of the patient and the type of psoriasis. The first thing that should be done while struggling against the illness is to prefer soaps that do not dry the skin, and moisturizing creams and lotions should be applied in order to clear up the dryness and to stop the flaking. The itch should be taken under control in this way as well.

Psoriasis is treated with various methods, such as steroid medicines, light therapy and edible medicine.

Topical medicines that are among the treatment methods that are applied to the skin directly, i.e., creams and sprays. Some of them contain a steroid, some have an analog of vitamin D, some have both a steroid and vitamin D and some contain retinoid.

More naturally, honey is applied to the skin and is accepted as a treatment option.

If topical medicines don’t provide adequate relief, your dermatologist can prescribe oral medicines that you take two times a week or a day. One of the recommended medicines that is generally prescribed is Apremilast. For some people, Acitretin, which is a derivative of vitamin A, is also recommended as an alternative, but you should inform your doctor about any medicine, like vitamins, food supplements and et cetera, which you use. You should also let him/her know about any allergies, health problems that you have or had, like pregnancy and surgery, before using this medicine.

If you use another medicine, the effects of Acitretin can change. This situation can both increase side effect risks and also prevent the medicine from working the way it should. Acitretin cannot be taken with some chemotherapy medicines, like Methotrexate and Tetracyclines. As a result, serious side effects can be observed. The treatment can be practiced by natural (solar) rays and artificial UV rays. In this practice, treatment can be done together with other medicines.

UVB phototherapy: UVB phototherapy can increase the symptoms of light and moderate psoriasis while it can treat spots, common psoriasis and problems that are resistant against the topical treatments. Its side effects can be itching, redness and skin dehydration.

Psoralen plus UVA: UVA rays can penetrate into deeper regions than UVB rays. Its short-term side effects are nausea, headache, burning and itching while long-term effects can be dry skin, increased sun sensitivity and skin cancer risk.

Atomic laser: This is used for light and moderate illnesses and applied to only the problematic skin area.

Injections: You can bid farewell to psoriasis with biological treatment – the success rate of which is between 80 and 90 percent – which is a much safer alternative that has fewer side effects. Injections are given every other week or once every three months to treat the illness.

However, medicines are expensive so be sure to consult with your doctor before deciding on a treatment plan.

If you’re suffering from this disease, you should definitely see a dermatologist instead of thinking that there is no cure.

Triggering factors for psoriasis

Mechanic trauma, such as sunburn, bath-glove or wax, that cause skin injury

Smoking and alcohol

Vitamin D deficiency

Dry skin

Stress, emotional trauma

Strong painkillers, some heart and malaria medicines

Infection and hormonal changes like pregnancy and menopause

Irregular nutrition

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How to Protect Children From Diseases

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How to Protect Children From Diseases

Schools are undoubtedly ideal teaching spaces for children’s education. However, schoolchildren face the risk of catching diseases in schools as there are many children using shared spaces. Especially during mid-seasons, the immune system tends to weaken, which makes schoolchildren vulnerable to various diseases. As I stated in my previous articles, diseases spread faster in indoor areas whereas the lack of personal hygiene is the root of many diseases. So, parents are required to pay more attention to children’s hygiene as crowded places play an active role in the spread of diseases. Showing care in personal hygiene is important for the health of your child and their schoolmates. You cannot prevent your child’s exposure to infections and germs in school, but you can reduce the child’s risk of catching diseases by teaching them personal hygiene habits. How to Protect Children From Diseases

Why hygiene matters?

After your child catches an illness, germs can spread quickly to the rest of your family. Diseases such as colds and enteric infections, which are frequently seen in children, can be transmitted to families. Therefore, helping your children understand the importance of hygiene will enable them and the rest of your family to stay healthy.

1. Make sure they acquire the habit of hand washing

Disinfecting your hands frequently is indispensable for personal hygiene. Especially in places with many shared spaces like schools, doorknobs, tables, desks, boards, chalks and toilets pose a serious infection risk. Consequently, washing hands is the most effective way to prevent infections that can be transmitted in school. At this point, you are responsible for teaching your children how often and how they should wash their hands. Start with telling them about shared spaces and items. And explain that they should wash their hands for an average of 20 seconds by rubbing their hands together and that they should wash their hands in the following cases:

After using the bathroom

Before eating

After playing outdoors

After touching a dirty item

After coughing, sneezing or touching their noses

After petting animals

If their hands look dirty

2. Don’t skip breakfast, make sure they eat healthy

Breakfast is the most important meal of the day. Keep in mind that by letting your children sleep 5 minutes more, you cause them to skip breakfast. The variety in a child’s diet must be ensured as children grow in height; thus, they must often consume starchy carbs and fiber-rich foods and get sufficient levels of vitamins and minerals, while consuming fat and sugar must be limited. Schoolchildren are in a process of slow yet constant growth. To grow up healthily, they must consume the foods they need. Do not fret over what I write; you do not need to make a special diet plan for these needs. It is enough to make sure that your child eats six meals a day, three main meals and three side meals and cook the meals at home. A child grows in height the fastest between the ages of 7 and 14. This age group needs more calcium compared to the others. So, foods like milk, yoghurt, cheese and ayran must be included in their daily diet.

3. Cafeterias and canteens are important

I am sure you have other criteria you prioritize while choosing a school for your child, but you must also pay heed to the meal alternatives provided in schools for your child’s success. In most private schools, a fixed menu is served. In these cases, you must certainly check up on where the meals come from and in which conditions they are prepared. The situation is more dangerous in schools that do not serve meals. If your child is obliged to eat in the school canteen, which only has fast-food menus, you have to prepare a lunch box for them. Do not forget that children do what they see rather than what they hear.

4. Encourage drinking more water

Teach your child that he/she should not wait to get thirsty to drink water. It is no exaggeration to say that water is the most vital component of the human body and ecological balance. I am sure you have already heard that 3/4 of the human body consists of water. The human body undergoes dehydration during the day to exercise vital functions. The body needs 2-6 liters of water on a daily basis to function properly. Also, water protects the immune system against diseases.

5. Follow your child’s vaccination chart

Schoolchildren are generally exposed to infections and flu viruses that could cause diarrhea. Such infections can spread quickly if your child touches dirty surfaces. Also, your child’s contact with other children might transmit the infection to others. Pay attention that infection is not transferred through touching. Sneezing and coughing can also transmit infections.

As of the first month your child is born, a vaccination chart is formed against possible infections. Following the Hepatitis A vaccination during the first month after the birth, the child must get other vaccinations, including measles, chickenpox, diphtheria and tetanus. Other vaccinations are made during the first and eighth years in elementary school. Most of these vaccines do not provide life-long protection. Consequently, additional vaccine doses are needed at certain time periods. The vaccinations for your child must be completed before starting school. Do not forget that your school-age child can infect your baby. Also, children having active infections should not go to school until fully recovering since they can transmit infections to others.

6. Make a menu according to allergic diseases

Allergic diseases can also cause a disruption in education. Allergic diseases can affect both adults and children. Therefore, before your child starts school, you should take her/him to a doctor’s office and get information about his/her allergies. Also, if the school is away from your house, take a look at the hospitals in the vicinity of the school in case of possible allergic reactions.

If your child is allergic to certain foods, you can prepare a menu before leaving home. This menu should include snacks, fruits and other foods that the child is not allergic to. And make sure that the child’s medications are with her/him in case of possible allergic reactions.

7. Pay attention to hand and foot hygiene

Nails are a breeding ground for bacteria. Germs living under children’s nails can easily infect their eyes, noses or mouths. Therefore, their nails must be clipped once a week, and hands must be disinfected thoroughly after clipping the nails. Foot hygiene is also important for schoolchildren. Foot perspiration can cause fungal infections. To allow their feet to breathe, children must wear cotton socks instead of synthetic ones and wear leather or canvas shoes.

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Important Tips for Pregnant Women

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Important Tips for Pregnant Women

Research shows that about 50 percent of pregnancies are unplanned. It is much harder for someone who gets to know that she is pregnant out of the blue to spend a healthy pregnancy period than someone who has a planned pregnancy. Experts advise women to be cautious. If you are at your childbearing age and you are not using a safe birth control method, you can get pregnant at any time. Women in this group should develop and follow a wellness plan. Thus, when an unplanned pregnancy is encountered, it becomes possible for both mother and baby to have a healthy period. Unlike what you think, a wellness plan is not meant to fit your dietary lists, or to do regular exercise. A wellness plan is a life plan that is created to get rid of the harms of environmental effects. Important tips for pregnant women

TAKE FOLIC ACID

If you decide to become a mother, the first thing you need to do is to take folic acid. Folic acid use should start about three months before conception and should continue until the first months of pregnancy. Studies conducted on pregnant individuals at the Albert Einstein College of Medicine and the Montefiore Medical Center in New York showed that folic acid use has a major part in baby’s development during pregnancy. Therefore, taking a daily multivitamin containing at least 400 micrograms of folic acid should be at the top of your list. Your baby’s brain and spinal cord system develop in the first month of pregnancy, so it is important for you to take basic nutrients such as folic acid, calcium and iron from the beginning. Taking folic acid reduces your baby’s risk of developing a neural tube defect like spina bifida. Some women need to take a five milligram higher dose per day, so check with a general practitioner or midwife what the best dose is for you.

VITAMIN D SUPPLEMENT KEY

You also need 10 micrograms of Vitamin D supplementation per day during pregnancy. Vitamin D is important for the development of your baby’s skeleton and for future bone health. If you are worried that you do not eat well and healthily, you can try to take folic acid and vitamin D with multiple vitamins. The pregnancy period accompanies the risk of bone loss for the mother in the future. For this reason, vitamin D supplementation is also important during pregnancy. However, such supplements should be taken in consultation with your doctor.

Physicians advise to take rich in omega-3 foods during pregnancy. Omega 3 has significant benefits for both the baby and the mother. Omega 3, which plays a critical role in the development of the baby’s intelligence, also prevents the mother from sinking into postpartum depression. It is the most accurate and natural thing to take such supplements from food. Experts say folic acid is found in dark green vegetables; calcium and protein in dairy products; vitamin D in eggs, milk and fish, as well as its natural resource sunlight; and omega 3 in oily fish like salmon, walnuts and almonds.

AVOID SUGAR, CARBOHYDRATES

Pregnancy is a period when you are very hungry and have difficulty controlling it. Adding to this adverse effect the belief that the baby is nourished well if the mother eats becomes a very difficult situation for the mother. Sugar-rich and carbohydrate-intensive nutrition causes the mother to gain weight unnecessarily. It is much more essential to satisfy the needs that certainly benefit the baby than this type of feeding.

Mums-to-be should take nourishment and satisfy their needs in accordance with the shortcomings in their own body in light of basic rules. For this reason, blood tests conducted at the beginning of pregnancy period are very important for reserve control.

Pregnancy is a period when the mother’s need for fluids increases. Water especially should be drunk in abundant quantities. Acidic and fizzy beverages and diet drinks should be avoided. Motherhood is a life-long adventure. You need to continue to meet your baby’s needs after your baby is separated from your body. In the early stages, the best way is to breastfeed. This magnificent fluid, which transmutes according to the needs of your baby, has been researched by scientists using various methods, leading to admirable results every time. For the babies who are in vulnerable condition from the moment they are born, breastfeeding (at least) in the first six months is the most important source for survival.

PAY ATTENTION TO MEAT CONSUMPTION

Undercooked meat and cold delicatessen products are among the high-risk group foodstuffs in terms of toxoplasma convey. Experts say we cannot completely trust any meat and meat product. Research indicates that the probability of finding toxoplasma in undercooked veal is 5.5 times more than in cooked veal, and that the probability of toxoplasma in undercooked lamb is three times higher than in cooked lamb. Paying attention to the meat you eat is not the only way to protect yourself from toxoplasmosis. This disease, which can cause extremely bad results, can also transmit from under washed vegetables and fruits, pet sand and garden soil. A study in France, where toxoplasmosis is seen at the highest levels, showed that pets (usually cats) increase the risk of catching the disease by 4.5 times. Experts say that, just like undercooked lamb, eating unwashed raw fruits and vegetables triples the risk of catching the disease.

STAY ACTIVE FOR A HEALTHY PREGNANCY

Most mothers should be active during pregnancy. Regular exercise helps you control your weight, increase your circulation, improve your mood, and help you sleep better. Plus, having an exercise habit will help you build a good example for your child after childbirth. Pilates, yoga, swimming and walking are excellent activities for all pregnant women, but consult your doctor before starting any exercise program. Aim for 30 minutes of exercise on some days of the week. Listen to your body and do not overdo it.

CHANGE YOUR DOMESTIC RESPONSIBILITIES

Everyday tasks such as cleaning the bathroom or cleaning pets may be risky when you are pregnant. Exposure to toxic chemicals, lifting heavy objects, or things contacting bacteria may harm you and your baby.

Do not lift it heavy things.

Do not use hard chemicals in house cleaning. You can try organic cleaners instead.

Do not stand for too long.

Do not say goodbye to your pet friend but pay attention to some key points.

Possible diseases transmitted by pets are dangerous according to how much close contact you have with them. Animals have a microorganism called pasteurella in their mouths. It is a foreign microorganism for humans that can cause serious diseases. If you already have an open wound, even a deep scratch, or if you are bitten by an animal carrying this microorganism and get wounded, it can easily infect you. For this reason, you must vaccinate your pet friends. It should be noted that most of the diseases are not seen in animals that only eat pet kibble and do not go outdoors.

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