DIET : FOR A HEALTHIER YOU

This post is only educational,kindly refer to your physician and /or dietician for personalised advice.

"You are what you eat", or so the saying goes, whilst this isn't literally true , a person's diet has a huge effect on how a person feels physically and mentally. Though no one expects that what they eat could have an impact on how they breathe, diet ,too plays a major role sometimes directly and also indirectly. As fuel for all of your bodily functions comes from what you eat. You may be able to take a deep breath easily if you consume the correct nutrients in your diet. A well-balanced diet includes a wide range of foods, not just one or two. Together with your medical team, you'll devise a diet tailored to your specific needs. A registered dietitian nutritionist can help you get back on the right path to health. Ask your doctor or visit one of these dieticians based in Malta ; Karma clinic , registered dietician services , or any other dietician of your choice. Each person may required a different tailored diet for him or her and a dietician will help create a personalized diet for you. Through this blog we are going to make you a bit more conscious of were you are and were you need to be for optimum health.

Regular Weigh-In

This should be your first step before taking on any new diets , as it will help you visualize where your weight is. Make it a point to weigh yourself at least once a week to keep track of your progress. Loss or gain of weight can be detected using the scale. If you don't observe any improvement in your weight loss or gain despite following the prescribed diet, you should consult with your physician or nutritionist. A Body Mass Index scale is a tool that can help determine if a person is underweight, average, overweight, obese or morbidly obese. You can easily determine your BMI scale by entering your weight in kg and your length in centimeters by clicking here ; FREE BMI ONLINE CALCULATOR .

Overweight or Underweight Being overweight is a serious health hazard. Overweight people use more energy to do activities of daily living and even to breathe, leaving them more out of breath and tired. Certain obese patients are also at risk of developing Obstructive Sleep Apnea ; which can decrease oxygen levels whilst being asleep, increasing risk of injury and death , for example through cardiac arrest. Being underweight could also be a sign that a person is malnourished(i.e not taking enough nutritious food). This prolonged lack of a healthy and balanced diet puts one at a greater risk for infection as one's immune system tend to become weaker. Malnourished patients may also complain of weakness as they wouldn't be getting enough calories for their daily requirements. Now that you have learnt where you are along the BMI scale , the next step is to become more mindful of your diet ;the following steps will help.

To become mindful of your current eating habits ,mention the following:

-Which foods do you enjoy the most, and eat on a regular basis?

-What foods do you despise and refuse to consume?

-Your everyday routine, which includes the approximate time you eat ,do activities of daily living and your workouts.

-Other medical conditions or dietary requirements you may have

-When it comes to food and breathing, what's the connection?

Metabolism: food for energy Metabolism refers to the physiological process by which food is converted in the body into energy. The process starts with oxygen and food, which in turn creates energy and carbon dioxide. Carbon dioxide is a byproduct of the human body's natural processes.

You may be able to take a deep breath easily if you eat the correct nutrients. Carbohydrate metabolism generates the most carbon dioxide per unit of oxygen consumed, whereas fat metabolism generates the least. Some persons with COPD find that eating a diet higher in fat and lower in carbohydrates makes it easier to breathe because of this decreased carbon dioxide creation. Breathing may become easier with the appropriate combination of nutrients in your diet, and exercise.

Guidelines for a healthy diet

Carbohydrates As already stated certain carbohydrates increase carbon dioxide levels in the body , so for patients with lung disease these should be enjoyed in limited amounts to aid decrease breathlessness. Consume complex carbohydrates, such as whole-grain bread and pasta, as well as plenty of fresh fruit and veggie. Fruits and vegetables should be the majority of carbohydrates eaten rather than complex carbohydrates like white bread and pasta ; as these may also cause bloating and increase weight. Reduce your intake of simple carbs like sugar, candy, cake, and soda ; if taken they should be taken alone in very small amounts 15minutes before an exercise or strenuous activity. Though certain high calorie fruits like dates could also provide one with an energy boost as well as other minerals like magnesium.

Fiber

Fiber can be found in bread, pasta, nuts, seeds, fruits, and vegetables. Consume 20 to 30 grams of fiber each day. Fiber can be found in abundance in leafy greens ,bananas ,prunes, and kiwi ; they help maintain a healthy gut and also ensure regular bowel movements thus preventing constipation. Constipation may also cause an upset abdomen which in turn may worsen a persons breathlessness. Protein At least twice a day, eat a high-quality source of protein to keep your muscles robust. Having a good intake of protein helps to prevent muscle wasting ,whilst aiding to keep a person strong. You can't go wrong with any of the following: dairy products (such milk and eggs), cheese, red meat, fish, poultry, and nuts. Choosing low-fat protein sources like lean meats (i.e fish) and low-fat dairy(i.e plant-based milk) items will help you lose weight. Choose high-fat protein sources like whole milk, cheese, and yogurt if you're trying to put on weight. If you are malnourished ;consult your physician on starting some protein powder or some form of meal replacement to ensure adequate protein intake.

Fats Avoid saturated fats that contain cholesterol, such as trans fats. Canola, safflower, and corn oils are examples of plant-based oils that are often liquid at room temperature and can be used in cooking. Reduce your intake of these fats if you're trying to slim down. To gain weight, include foods high in these fats in your daily diet. Trans fats and saturated fats should be avoided at all costs. For instance, butter, lard, animal fat and skin, hydrogenated vegetable oils, shortening, fried foods, cookies, crackers, and pastries. etc.

Vitamins and minerals

Taking a multivitamin with a wide range of nutrients can be beneficial for many people. A common treatment for COPD is steroid medication. You may require more calcium if you use steroids for a long period of time. Taking calcium and vitamin D supplement, may help alleviate these negative side effects . Calcium can be found in dietary supplements such as milk, calcium carbonate or citrate. Be cautious to consult with your doctor before taking any new supplements.

Sodium(salt) Table salt or scientifically known as sodium chloride is to known to cause increased water retention i.e Edema (swelling) , an excess of salt may also elevate blood pressure. If you suffer from edema or high blood pressure, talk to your doctor about the recommended daily sodium intake. If you're concerned about your salt intake, ask your RDN about the use of spices and herbs in your cooking and other ways to reduce your intake.

Fluids

As well as keeping you hydrated and aiding in the evacuation of mucus from the body, drinking plenty of water is essential. Discuss your water consumption with your doctor. Six to eight glasses (each containing 8 fluid ounces) a day is a reasonable target for most people. Spread out your fluid intake throughout the day rather than trying to get it all in at once. Though the majority of fluids should be taken in the morning and day time, having 2 cups of fluids in the morning may help alleviate any dryness that could be caused during the night. Filling a water pitcher or bottle every morning with the recommended amount of water can be helpful for some people to monitor their progress throughout the day. Keep in mind that any fluid counts toward your fluid goal, such as soup, tea ,and juices .

People should keep in mind that these are general dietary recommendations. Before making any dietary changes, consult with your doctor or a Registered Dietitian Nutritionist .

Technology as an aid to maintain a healthy diet In this day and age we have gratefully been surrounded by technology that can aid us to become better and healthier versions of ourselves. Whilst this site may be as a useful tool , there are other applications that can help a person track his food and fluid intake that can be installed on a mobile phone for free e.g : -MyFitnessPal : this application helps the user to track his food intake to see if he is reaching his pre-set targets for his carbohydrates, protein and fat. This app also keeps track of vitamins, minerals and also transfat . This app also offers the feature that you can scan a food items barcode to know what you are eating. -FatSecret :offers a food journal to track and plan meals. Image recognition makes it easier to add what you're consuming, and the community is eager to help. The package includes weight tracking and barcode scanning. -YAZIO :delivers a personal plan for losing weight or growing muscle, then tracks meal nutrition. Meal plans, calorie and activity tracking, and app syncing are all possible. Pro includes nutritious meals, body fat tracking, blood pressure, and blood sugar.

Suggestions for a Healthier Diet for patients with Lung Disease

-Take some time off before eating. Rest for 1 hour before eating. -Clear airway at least an hour before eating, and taking bronchodilators 30mins-60mins before one eats may also help alleviate shortness of breath.

-If you're generally too exhausted to eat in the end of the day, eat a bit extra in the morning.

-If you're experiencing gas or bloating, steer clear of meals that do(bread/milk). They can make it difficult to breathe.

-Eat four to six modest meals per day, rather than 1-2 big meals. As a result, your diaphragm may move more freely, which in turn facilitates the filling and emptying of your lungs.

-To avoid feeling too full to eat, avoid drinking liquids with meals; instead, drink an hour after meals.

-To avoid being overstuffed all day, try taking a nutritious supplement at night.