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Happy Tummy Expert

1 year ago

Dear Shifa nizam, Thank you for the question

Typhoid fever is an infection caused by the bacterium Salmonella Typhi. It is usually spread through contaminated food or water. Once Salmonella Typhi bacteria are ingested, they multiply and spread into the bloodstream. Symptoms include prolonged high fever, fatigue, headache, nausea, abdominal pain, and constipation or diarrhoea.

It is necessary to improve your immunity. Immune system is a network of intricate stages and pathways in the body, protects us against these harmful microbes as well as certain diseases. It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action. factors that can depress the immune system are Environmental toxins (smoke and other particles contributing to air pollution, excessive alcohol), Obesity, Poor diet, Chronic mental stress, Lack of sleep and rest.

However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.

Here are a few tips to help boost Immunity and maintain food safety and hygiene

• Having a Healthy Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning
• High calorie & energy dense foods should be consumed. Some of the energy dense   foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
• Food should be appetising & palatable according to one’s personal preference to manage loss of appetite.
• Protein is required for the growth and maintenance of tissues & helps support the immune system Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
• Zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E play a vital role and help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies.
• Gut microbiota helps regulate metabolism and energy balance, consume banana, garlic, yogurt, buttermilk etc., which are good sources of probiotics and prebiotics to maintain healthy gut.
• It is important to Wash hands thoroughly before and after preparing food. Make sure to was hands specifically after touching raw foods such as meat, poultry, fish, eggs and unwashed fruit and vegetables.
• Make sure  that all preparation surfaces are clean before you start preparing food.
• Cooked food should be segregated &  not come into contact with raw meat, unwashed vegetables or salads, or with utensils, cloths or surfaces contaminated by contact with raw food.

Women face more risk of iron deficiency across lifecycle due to increased iron needs during menstrual blood loss & childbirth etc.  some of the reasons iron deficiency inadequate intake, malabsorption, low intake of vitamin C, infections and/or underlying health conditions. Iron deficiency may potentially increase the risk of anemia. For further diagnosis and assistance please contact a health care professional.

Normal haemoglobin levels for women is 12 to 16 g/dl 

The richest sources of heme iron in the diet are lean meat and seafood and non-heme sources include nuts, beans, dark green leafy vegetables, and fortified grain, milk, whole grains, legumes and dry fruits etc.

Recommended Daily Allowance (RDA) of Iron for women is 29mg per day.

Weakness, fatigue or lethargy can be due to insufficient or inadequate dietary intake, dehydration, nutritional deficiency or may be a symptom of any underlying health condition which may require medical attention.

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2^nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 - Obese

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

For general wellbeing, you can begin by consuming a balanced diet is which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and for women, the RDA for protein requirement is 46g/d and for  fiber it is 25g/d.

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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