Different diets
MOST of us, one way or another, follow what we consider to be a prudent diet. We load up on grains, vegetables and fruits. We choose fish, chicken, low-fat dairy products and lean cuts of beef. We eat this way because we know it is the only way to go if we expect to glide gracefully as we age. But what if you’re already sick? Are these diets cure, not just prevent disease? Doctors are finding that in some cases, dietary changes are the only thing you need to do to stop, treat or control an illness. Most of these changes are modifications of the basic prudent diet we may have been following. More often than not, such diets have several points in common. Here are some eating programs which have been proven healthy and helpful.
• The hypertensive diet.
Just don’t call it a diet. It is a long term non-drug plan for reducing high blood pressure. It’s a comprehensive eating program that incorporates all dietary aspects of blood pressure control. Reducing sodium intake to about two grams a day is an important
aspect. people can usually cut about two grams by not adding salt to foods. They can eliminate two more grams by avoiding foods processed with sodium, such as ham, bacon and luncheon meats. That leaves them with about two grams of sodium naturally
occurring in foods.
• Lose weight. You don’t necessarily have to lose a lot of weight to see blood pressure drop. Most studies indicate that a 5 percent weight loss is enough for
significant blood pressure lowering. And it is more better if you will lose more weight.
• Limit alcohol intake. Limiting alcohol to no more than two drinks a day is important. In large amounts, alcohol raises blood pressure. And people who are trying to lose weight should not be wasting calories on alcohol. They need those calories for nutritious foods. Cutting fat consumption is a crucial aspect of the program. There is some though that fats have their own independent effect on blood pressure. And blood pressure medications, especially diuretics can raise levels of blood fats. In dealing with and handling hypertensive people, I advise them not to take or avoid over-intake of diuretic pills. Too much intake of diuretic pills can cause dehydration, even though you can drink lots of water. It takes away your body nutrients because you have to constantly go to the bathroom to pee.
Eating food rich in calcium and potassium is important in lowering the blood pressure. These minerals work to control important functions of the vascular system. Adequate amounts may help keep the blood pressure down. Also include in your diet low-fat dairy products like skim milk and yogurt and high-potassium fruits and vegetables like bananas, raisins, potatoes (boiled) dried beans and avocados. Potassium-rich foods also have a lot of other helpful nutrients like Vitamin A, beta-carotene, magnesium, Vitamin C. When you choose these foods, you are maximizing your intake of many important nutrients.
Constipation
Doctors have discovered that the constipation and cramps of irritable bowel syndrome often can be eased with improved eating habits. One way of easing constipation is by adding more fibers to your diet. Many people who are constipated have been eating very little fiber. Increasing your intake to 25 to 30 grams of total dietary fiber a day regulates movement of food within the intestines and eliminates symptoms. Switching to whole grain bread and cereals can also make a difference.
In some people, milk and dairy products, colas, chocolate, corn, eggs, soy beans and peanuts, citrus fruits, tomatoes, wheat, cinnamon, pork, beef, onions or garlic may irritate the gastrointestinal tract, producing diarrhea and cramping. Limiting your intake of these foods can often provide relief.
Heart disease
Most diets don’t work for long because people get tired of feeling hungry and deprived. So instead of limiting the amount of food that you eat, watch the type of food that you eat. You don’t have to be a scientist or a nutritionist to combine foods properly. It’s easy: just eat any grains and any legumes sometimes during the same day. That’s all! The ideal proportion is two-thirds grains and one-third legumes, but this is not critically important. As long as you consume enough non-sugar calories to maintain your ideal body weight, then you will likely be eating the right food.
In preventing heart disease, only a diet which is almost entirely free of animal fat, oil and cholesterol will significantly lower blood cholesterol level. Your blood cholesterol comes from two places: you eat cholesterol when you consume animal products and your body manufactures cholesterol from saturated fat in your diet.
Besides increasing of our blood cholesterol level, new evidence from both human and animal studies indicates that dietary cholesterol has an independent effect on the risk of dying of coronary heart disease and all cardiovascular diseases over and above it’s effect on blood cholesterol. In other words, the more cholesterol you eat, the greater your risk of developing heart disease even if your blood cholesterol level does not increase much.
In conclusion, these different kinds of diet are more or less practical and easy to follow if we want to be healthy and free from diseases.
Calixto S. Paquiao, A.B; B.S.E;P.E; National Coach of the Philippine Weightlifting Team from 1977 to 1985, based in Rizal Memorial Stadium and Sports Complex, Metro Manila. Certified Coach of International Coaching and Refereeing Course. A U.S certified Fitness Trainer by Nautilus U.S.A specialized in Personal Fitness Training, Sports Nutrition and Weight Management. Enshrined in Cebu Sports Hall of Fame in 2002. Trained and Certified by “The PUM Netherlands Senior Experts based in Hague on International Therapeutic Massage and Pain Control. Specializes in Natural therapy: Chronic and acute back, shoulder, knee, sciatic nerve pain, sports injuries (no fracture), migraine. Present Fitness Director of Coach Pacquiao Fitness and Wellness Center
