Healthy Diet Tips: 5 Foods To Avoid To Prevent Inflammation And Boost Immunity - NDTV Food

Pandemic has been a wake-up call in so many ways. We have neglected our health for far too long; and now, there's no scope to make any error. In fact, it won't be an exaggeration to say that this period has managed to put plenty of things into perspective. Today, health and overall nourishment are our main focus. From our diet to our lifestyle - we plan everything mindfully to prevent the looming risk of infections. As per consultant nutritionist Rupali Datta, immunity is not built in a day; it needs time and dedicated efforts. A strong immune-health can help build resistance against many diseases, especially the seasonal ones.

Also Read: Eat Walnut To Prevent Inflammation: 5 Delicious Recipes To Add More Walnuts To Your Diet

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Importance Of Immunity | Why Is It Important To Build Strong Immunity:

Winter is upon us and several people are complaining of cold, cough and flu now-a-days. Hence, we must take all measures to keep ourselves warm and cosy. Food has a major role to play in this scenario. Experts suggest, it is time to tweak our diet to make it seasonal and healthy. While much has been spoken about what to eat to build immunity, we hardly talk about the foods that need to be avoided.

Celebrity nutritionist Nmami Agarwal recently took to Instagram to share about the foods that one must avoid to prevent inflammation and build strong immunity.

Relation Between Inflammation And Immunity: Does Inflammation Affects Immunity:

Poor lifestyle choices, unhealthy diet, exposure to toxins and the accumulation of other daily habits are the biggest influencers of inflammation. This affects body's defense mechanism, further reducing immunity. Hence, experts suggest maintaining a healthy lifestyle to boost overall immune health and prevent inflammation in the body.

Also Read: 7 Best Anti-Inflammatory Foods You Must Add to Your Diet

5 Foods To Avoid To Prevent Inflammation In Body | 5 Foods To Avoid To Boost Immunity:

Sugar:

According to a study by Harvard, consuming too much added sugar can raise blood pressure and increase chronic inflammation. Both these factors are pathological pathways to heart disease. Nmami Agarwal states, "Sugar should be avoided or restricted in our diet. It also includes natural form of sugar (like jaggery)."

Salt:

A study, published in the journal Pediatrics, suggests that too much salt affects the immune system, which can result in tissue inflammation. People who already have hypertension or heart problems have an increased inflammatory response when they have too much salt. Nmami Agarwal recommends that a person should not consume more than one teaspoon of salt in a day.

_{Photo Credit: iStock}

Read Meat:

A study published in the Public Health Nutrition states that higher intake of red meat may cause heart problems, increase cholesterol and lead to several chronic diseases - all of which go hand-in-hand with inflammation. Hence, Nmami Agarwal suggests avoiding red meat as much as possible for overall healthy living.

Alcohol:

According to a report in the World Journal of Gastroenterology, alcohol causes inflammation in the intestines and impairs the body's ability to regulate that inflammation. Hence, it is always advised to avoid excessive consumption of alcohol to prevent several health issues.

Processed Food:

Processed food like cookies, chocolate, pizza and more are loaded with trans-fat that increase cholesterol in the body, affecting several organs including heart. These factors further affect body's defense mechanism, boosting inflammation. Hence, Nmami Agarwal strictly recommends avoided any processed food in your diet to keep it clean and healthy.

Now that you got the list of foods to avoid to prevent inflammation, we suggest make a conscious decision while planning your next meal. Eat healthy, stay fit!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Surprising New Research: Drinking Tea or Coffee Could Reduce Your Risk of a Hip Fracture - SciTechDaily

Hip fractures are a common and serious injury that can occur in both men and women, but they are more common and have a higher impact on the health and quality of life of older women. Hip fractures often occur as a result of falls, and women are more prone to falls due to factors such as osteoporosis, which is more common in women and can cause bones to weaken and break more easily.

A new study reveals how women can reduce the risk their risk of hip fracture. 

According to a new study conducted by food scientists at the University of Leeds, increasing protein intake and consuming regular cups of tea or coffee may help reduce the risk of hip fractures in women.

The research found that an increase of 25g of protein per day was associated with a 14% reduction in the risk of hip fractures on average. Additionally, the study revealed that every additional cup of tea or coffee consumed was linked to a 4% decrease in the risk of suffering a hip fracture.

Writing in the journal Clinical Nutrition, the researchers noted that the protective benefits were greater for women who were underweight, with a 25g/day increase in protein reducing their risk by 45%.

The protein could come in any form: meat, dairy, or eggs; and for people on a plant-based diet, from beans, nuts, or legumes. Three to four eggs would provide around 25g of protein as would a steak or piece of salmon. 100g of tofu would provide about 17g of protein.

Just over 3% of the women in the study group experienced a hip fracture.

Observational study

The investigation – Foods, nutrients, and hip fracture risk: A prospective study of middle-aged women – is based on a large observational analysis of more than 26,000 women.

As an observational study, the researchers were able to identify associations between factors in diet and health. They could not single out direct cause and effect.

James Webster, a doctoral researcher in the School of Food Science and Nutrition at Leeds who led the study, said: “Across the world, the costs to individuals and societies caused by hip fracture are enormous.

“Hip fracture can often lead to other chronic illnesses, loss of independence, and premature death. In the UK, the annual cost to the NHS is between £2 to £3 billion.

“Diet is a factor that people can modify to protect themselves by maintaining healthy bones and muscles. This study is one of the first to investigate relationships between food and nutrient intakes and the risk of hip fracture, with hip fractures accurately identified through hospital records.

“The results highlight which aspects of diet may be useful tools in reducing hip fracture risk in women, with evidence of links between higher protein, tea, and coffee intakes and a reduced risk.”

Proteins are the basic building blocks of life and are needed to keep cells, tissues, and muscles working properly as well as contribute to bone health.

The recommended protein intake in the UK is 0.8g per kilogram of body weight per day, a limit some nutritional experts believe is too low. As the study revealed, people who had a higher protein consumption had a reduction in the risk of hip fracture. However, intakes of protein that are very high – where intake is greater than 2 to 3g of protein/kg body weight/day – can have negative health effects. The study was not able to explore these very high protein intake levels.

Professor Janet Cade, who leads the Nutritional Epidemiology Group at Leeds and supervised the research, said: “In the UK most people eat an adequate amount of protein, however, certain groups, such as vegetarians or vegans need to check that their protein intakes are high enough for good health.”

Why underweight women may see greater risk reductions

Women who are underweight may be more likely to have reduced bone mineral density and muscle mass. Increasing intakes of several foods and nutrients, especially protein, may help reduce hip fracture risk more in underweight women than in healthy or overweight women by helping to establish or restore bone and muscle health. However, the researchers note that this finding needs further research to confirm this.

Tea and coffee both contain biologically active compounds called polyphenols and phytoestrogens which may help to maintain bone health.

Professor Cade added: “This is an interesting finding given that tea and coffee are the UK’s favorite drinks. We still need to know more about how these drinks could affect bone health but it might be through promoting the amount of calcium present in our bones.”

Reference: “Foods, nutrients and hip fracture risk: A prospective study of middle-aged women” by James Webster, Darren C. Greenwood and Janet E. Cade, 8 November 2022, Clinical Nutrition.
DOI: 10.1016/j.clnu.2022.11.008

The data used in the study came from the UK Women’s Cohort Study, which recruited participants between 1995 and 1998. At the time they entered the study, the women ranged between 35 and 69 years of age.

At recruitment, they were asked to fill out questionnaires about their diet and lifestyle. This information was then linked with hospital records over the following two decades, which revealed how many had suffered a hip fracture or had a hip replaced.

Of the 26,318 women involved in the study, 822 cases of hip fracture were identified, that is 3.1%.

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Geisinger offers COVID-19 boosters for children 6 months and older - Geisinger

DANVILLE, Pa. – Following recent guidance from the Centers for Disease Control and Prevention and the Food and Drug Administration, Geisinger is now offering booster doses of the updated (bivalent) Pfizer/BioNTech COVID-19 vaccines for children 6 months and older. 

Data continues to show the effectiveness of the COVID-19 vaccine, and the updated booster dose for kids will increase their protection. As the virus has changed and immunity from previous COVID-19 vaccination wanes, there is more benefit for individuals and public health to keep up to date on vaccinations.

The following outlines how children can receive the new booster:

• Children 6 months through 4 years old who have never had the vaccine would receive a three-dose series with the third dose including protection against newer variants.
• Children in progress of getting the series will receive the third dose covering new variants.
• Children who have completed the three-dose series can get a booster that covers the new variants at least two months after their third dose.

If you're unsure if your child qualifies for a booster or have any questions, contact your pediatrician. Geisinger pediatric clinics are accepting appointments for booster shots for those who are eligible. You can make an appointment at Geisinger through MyGeisinger, the MyChart mobile app, or by calling 570-284-3657.

Remember to bring your child's COVID-19 vaccine card or proof of having received their vaccine to their appointment. More information about the COVID-19 vaccine is available at geisinger.org/covidvax.

About Geisinger

Geisinger serves more than 1 million people in central and northeastern Pennsylvania. We’ve been nationally recognized for innovative practices in quality, delivery models such as ProvenCare® and the use of an award-winning electronic medical record, Epic®. Our physician-led system has about 24,000 employees, including nearly 1,700 physicians, 10 hospital campuses, two research centers and a health plan with more than half a million members, all of which boost our hometown economies by $8 billion annually.

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CDC warns of a rise in severe strep A infections among children - BOL News

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Emergency department visits jump as flu, RSV, and COVID strike - BayToday.ca

Influenza A, RSV, COVID-19, and other respiratory viruses are sweeping through the area.

Between December 18 and 20, the region had 156 emergency department visits for respiratory symptoms says the North Bay Parry Sound District Health Unit.

"That makes it extremely important that people use layers of protection to help prevent themselves and those around them from getting ill this holiday season," says a release.

Layers of protection include: 

• Staying home when you or someone you live with is unwell
• Receiving your flu shot and COVID-19 booster – which are safe to receive at the same time
• Washing your hands often with soap and water or use an alcohol-based hand sanitizer
• Wearing a well-fitted mask in all public settings
• Covering your coughs and sneezes with your arm or a tissue
• Frequently disinfecting high-touch surfaces
• Being mindful of your distance from others when out in public.

“The holidays are a great opportunity to spend time with family and friends. However, it is important that when attending holiday gatherings people consider the well-being of others by using a layer of protection and staying home if they or someone they live with is unwell,” explains Dr. Carol Zimbalatti, Associate Medical Officer of Health.

“It can be difficult to make the decision to stay home, but exposing a child, older person, or someone who is immunocompromised to a respiratory virus could lead to a severe respiratory infection.”

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