Don't miss these foods if you want healthy bones

Did you know the human skeleton undergoes a bone dissolving and remodelling process every 10 years? But for this to take place, your bones need to be strong. If the bone build-up lags during bone breakdown, you are likely to suffer from osteoporosis. Your body needs two essential minerals for keeping pace with bone breakdown – calcium and vitamin D. The daily recommendation for calcium in adults (upto age 50) is 1,000 milligrams and vitamin D requirement is 200 international units (IUs) as per AMRI Hospitals. If you want to have strong bones, include these seven foods in your daily diet.

1. Fish: Fish like salmon and sardines are rich in calcium. Moreover, just 3 pieces of salmon fish can provide you with the entire daily recommended allowance of vitamin D. They are also rich in omega 3 fats, which help in lowering the rate of bone loss. Read more about health benefits of salmon fish.

2. Green vegetables: Green and leafy vegetables like spinach (palak), spring onions, fenugreek (methi), cabbage (gobi), broccoli are the best sources of calcium for people who do not consume much of dairy products like milk, yoghurt and cheese. Just one katori of cooked leafy vegetables like spinach can give you about 25 percent of your daily calcium requirement. Spinach is also rich in vitamin K which helps in boosting the bone mineral density.

3. Eggs: Eggs are one of the cheapest sources of good protein. But they are also rich in vitamin D. Egg yolk can provide you with almost 6% of vitamin D that your body requires every day. Read more: eggs–good or bad for health

4. Oranges: Although oranges are mainly consumed for their richness in vitamin C, they can also help to
build healthier bones. Vitamin C or ascorbic acid plays an important role in the absorption of calcium.

5. Nuts: Nuts like almonds and groundnut have higher amount of potassium, which plays a role in preventing loss of calcium through urine. Walnuts are known for their richness in omega-3 fatty acids. Omega 3 fats are crucial for slowing down the rate of bone loss and enhancing the process of bone formation. Nuts are also fair sources of protein and some other nutrients that contribute to stronger bones. Read more about health benefits of omega 3 fatty acids and health benefits of walnuts.

6. Prunes: A handful of prunes or dried plums is a must have for women who suffer from osteoporosis. They contain a fibre called inulin, which helps in calcium absorption in the body and bone strengthening. They also help in curing arthritis. Here are more benefits of prunes.

7. Bananas: Bananas are rich in potassium, calcium and magnesium. All three nutrients help in bone strengthening.

8 Tips to have a sickness free monsoon

Monsoon season is that time of the year when we are tempted to binge on piping-hot pakodas, chaat, samosas, bhajjiyas and much more. The street food may taste delicious and look attractive, but the chances of it being contaminated are much more. Your body becomes more susceptible to certain health risks, as the immune system becomes weaker. Monsoon also brings along with it an array of diseases and infections that may take a toll on your body and overall health.

Most of which depends on the kind of foods that you consume during the rainy season. Eating wrong foods may result in diseases like dengue, malaria, typhoid, viral fever and jaundice. So, if you are confused about which foods to pick and which to avoid, AMRI Hospitals have listed down a few monsoon health and diet tips to ensure that you do not get sick and enjoy it more.

1. Consume more fruits during the rainy season as they help to build the body's immune system and restore energy. Apple, pomegranates, mangoes, and pears are some of the best fruits you could eat. Try avoiding watermelons and muskmelons as they can lead to digestive problems.
2. Its always best advised to carry a bottle of water or your own drinking water wherever you go. Make sure that you build a habit on not depending on other sources to drink water as they may not be safe. Do not eat ice from outside and avoid drinking beverages like juices, buttermilk, etc from roadside vendors.
3. Swipe your cup of morning tea with milk, sugar, and cream with herbal teas. Chamomile tea, green tea, or even ginger or lemon tea are great options to opt for during monsoons. These teas help to improve digestion and also boost immunity. Along with herbal tea, drink lots and lots of water as it helps to flush out toxins from your system. Drinking water also helps to boost the digestive system.
4. Wash the fruits and vegetables thoroughly as soon as you bring them home from the market. You can even boil veggies such as green leafy vegetables as they are said to be the bearers of bacteria. Avoid buying fruits and vegetables that are pre-cut. As vegetables which are cut and kept in the open for a long time can easily catch bacteria and germs. Make sure they are cooked well before you consume them.
5. Make sure you wash your hands frequently and carry a sanitizer with you always. Your hands are the biggest infection carriers. Most diseases and illnesses spread easily due to poor hand hygiene. Sanitizers that include natural ingredients such as neem, coriander, lemon, and other natural products are your best bets as they are not harsh on the skin. Hand sanitizers will help to keep your hands clean and germ-free as well.
6. Rainy season brings with it a lot of infections. So, it's best to keep a check on any early symptom that occurs to ensure that you do not fall sick. If you experience symptoms such as a cough, cold, or fever then its best to meet your doctor and seek medical attention immediately.
7. Make sure that you engage in at least 30 minutes of physical activity or exercise every day. Yoga, walking, jogging, or indoor gyming; do whatever you like but make sure that you sweat out the extra moisture and potentially harmful bacteria.
8. Personal hygiene during the rainy season is a must. If you get home drenched, get rid of the wet clothes immediately as keeping them on will increase the chances of catching a cold. Add disinfectants such as Dettol, Savlon, or Betadine to wash your hands, feet, and legs; as they help to keep germs and bacteria away and also to keep your skin clean and healthy.

Tips to a healthy heart

1. Eat mostly plants. Adopting a plant-based diet can have a huge effect on the health of your heart. Because a vegetarian diet is typically lower in cholesterol, excess protein and saturated fat, and higher in fiber, it is a natural component of a healthy heart. Read this month’s Feature Article for further information about the correlation between meat eating and heart disease.
2. Reduce your fat intake to 10% of your daily calories. That is generally about 25-35 grams of fat. Especially limit saturated fats, trans fats (hydrogenated oils), and cholesterol.
3. Consume whole, unrefined plant foods such as fresh fruits, vegetables, whole grains and legumes. These foods are high in essential nutrients such as vitamins and minerals and are high in fiber, which is absolutely essential in reducing and maintaining blood cholesterol levels.
4. Reduce your sodium intake. An immensely important step you can take toward heart health is limiting the amount of processed foods in your diet. Processed foods such as canned foods, microwavable meals, baked goods, and meat tend to contain a lot of salt and are therefore the biggest contributors to a high sodium diet.
5. Manage your weight. Being overweight greatly increases your chances of coronary heart disease.
6. Don’t smoke! Cigarette smoking is a major cause of coronary heart disease. A decision to stop smoking is a decision to drastically reduce your risk of heart attack.
7. Exercise. The heart is a muscle and like any muscle, it needs to be exercised to stay fit and effectively circulate your blood through your body. 

This month, make a conscious decision to improve the health of your heart. Your heart will thank you for years to come!

For more info visit - https://www.amrihospitals.in/

AMRI Hospitals explain the benefits of a high fiber diet

Fiber (or roughage) is one of the most essential parts of our diet. It can be found in the indigestible compounds of cereals, fruits and vegetables. The experienced medics at AMRI Hospital Kolkata, one of the leading multi speciality hospitals in Kolkata highlight that dietary fiber is mainly made up of the indigestible parts of plants and is considered to be one of the most effective natural substances for preventing constipation. Due to its unique property of not being digestible, fiber passes relatively unchanged through our stomach and intestines. This helps in maintaining a healthy digestive system and combating all the issues related to it.

AMRI Hospital Kolkata believes that it is know the amount of dietary fiber needed by the body, the food products that contain it and the ways to include them to your daily meals. Here are some of the most effective ways to increase your daily intake of fiber:

• Include whole gains (a natural source of dietary fiber) in your diet. Whole wheat, barley, oats, rye, millet (ragi), oatmeal, brown rice and bulgur (lapsi) are considered to be a good source of fiber.
• Including fiber rich food in your breakfast is considered to be beneficial as it is the most important meal of the day.
• Fresh fruits like apples, prunes, pears and oranges, Whole grain crackers, ragi biscuits and apricots are the best options when it comes to fiber-rich food.
• Add the food products like Peas, beans and lentils which are a great source of fiber to your salads.
• Root vegetables and tubers, including onions and sweet potatoes are the healthiest sources of fiber.
• Drink plenty of water to keep yourself hydrated.

A high fiber diet offers wide-ranging benefits, such as:

• Helps in normalizing bowel movements.
• Helps in maintain bowel health.
• Lowers the risk of developing hemorrhoids and small pouches in your colon (diverticular disease).
• Fiber, particularly psyllium husk, is effective in removing yeast and fungus out of the body.
• Reduce the risk of gallstones and kidney stones.
• Fiber helps in providing relief from IBS (Irritable bowel syndrome)
• Plays a major role in combating diseases related to the colon.
• Helps in regulating the cholesterol levels.
• Improves blood sugar levels.
• Dietary fiber is effective in preventing colorectal cancer.
• It is effective in reducing the risk of diverticulitis – an inflammation of polyps in the intestine.
• Helps in maintaining healthy weight.

Keeping in mind the extensive benefits offered by fiber, it becomes imperative to ensure that you include it in your daily diet in adequate amount.

AMRI Hospitals well-equipped with advanced Gastroenterology Department

Gastroenterology is the branch of medicine that deals with disorders of the gastrointestinal tract – stomach, oesophagus, colon and rectum, pancreas, gallbladder, bile ducts, liver and intestines. AMRI Hospitals is credited with a dedicated team of experienced gastroenterologists, ensuring the best diagnostic and treatment facilities to the people of Kolkata.

AMRI hospitals is one of the best hospitals in Kolkata, having a team of specialists that not only deals with common problems like gas and acidity, but also handles complex medical conditions, like kidney failure and gastro-intestinal cancer. The hospital is well-equipped with latest technologies, along with an advanced Intensive Care Unit.

AMRI Hospitals have advance high precision hand instruments, video navigational tools and latest endoscopy technology for ensuring the best treatment possible. It also has a team of skilled technicians and nurses so that patients are always treated with utmost care. In addition, patients can also seek guidance from the best nutritionists on board.

Gastroenterologists at AMRI Hospitals do extensive research, which involves various diagnosis and treatment procedures, including the interpretation of the results, before proceeding with the treatment protocol. In addition, they also provide broad, precise and thorough care to patients, which makes AMRI Hospitals the best hospital in Kolkata.

To tackle complex gastroenterological problems, AMRI Hospitals adopts a multi-speciality approach. Apart from the best of the Gastroenterologists, the hospital also has some of the best haepatologists, gastro-intestinal & minimal access surgeons, endoscopists, and interventional radiologists.

AMRI Hospitals also offers – Computerized Tomography, Gastroscopy, ERCP, Bile Duct Stone Extraction, Oesophageal dilation, Argon plasma Coagulation, Endoscopic Variceal ligation, Capsule Endoscopy, Anorectal Manometry, Oesophageal Manometry and Oesophageal Metal Stenting. Such comprehensive medical services are offered with the aim of providing high-end care for the patients.

List of Facilities provided by Gastroenterology department at AMRI Hospitals:

• Ultrasonography
• Computerised Tomography (Hi-speed CT scan)
• Gl Endoscopy
• Gastroscopy
• Colonoscopy
• Sigmoidoscopy
• Double Balloon Enteroscopy
• ERCP (Endoscopic Retrograde Cholangiopancreatography)