Younger people have more nutritional needs
Dear Clare,
I'm a 19-year-old female student (height:159 cm, weight: 54.5 kg). I do strength exercises (not aerobic) every morning.
Here's my daily diet: breakfast: oatmeal or whole wheat bread; snack: fruit; lunch: complete meal (without rice and no meat); snack: vegetables; dinner: fruit; drink: 8 glasses of water.
I feel great. But the problem is, I can't go to the WC everyday. I have to wait for several days to do that. Do you think this is because my diet is not enough? Thank's for your attention.
Sincerely,
-- Ms. AA
Answer:
Dear Ms. AA,
Your age group, teenagers and early adults have greater nutritional needs than any other age group in terms of calorie, protein, vitamin and mineral requirements. This is a crucial time for physical and mental development.
Possible health problems in later life such as heart disease and osteoporosis are influenced by what you eat now. So, make sure you have good food and enough of it. Especially adequate protein and plenty of iron and calcium rich foods (meat, dark green leafy vegetables, lentils and eggs)
Your diet seems good AA. Lots of fruits, vegetables and whole grains. Unfortunately I don't know what a "complete meal" is, but I am concerned about your protein and EFA intake. Eat pulses (especially soy), and nuts and seeds if you are vegetarian.
It is important that your bowels move on a daily basis. The colon is a holding tank for waste matter that should be removed within 24 hours. Harmful toxins can form after this period.
In most cases, constipation happens because there is not enough fiber (from fruit and vegetables) or fluid in the diet. Yours seems to be adequate in both. However, quantity is important too. Stress, lack of exercise and side affects of drugs or medicines can also be a problem.
The fact that you feel great is encouraging. Practice more aerobic exercise. Physical activity speeds the movement of waste through the intestines.
Continue eating lots of unrefined natural plant food, some of it raw when appropriate, and avoid refined, fried or junk food.
Try more foods that contain pectin, such as apples, carrots and okra. Gentle natural laxatives are prunes, licorice and psyllium seeds with water. Strong spices such as curry powder, ginger and chili also have a laxative effect. Don't resort to bought products unless advised by your doctor. Good luck
--Clare E. Urwin
Hi Clare,
I received this e-mail today from a reliable source regarding "chromium" and need your opinion on it. If your comment is positive, what type of chromium supplement should I purchase?
Here's the article: "Studies have shown that chromium makes gaining or preserving muscle and losing fat easier because it helps regulate insulin production, which affects fat levels. It also helps to stabilize blood sugar levels. Significant food sources are meats, fats and vegetable oils, which are all high in fat and calories. This is just one reason why chromium is such a popular supplement (benefits without the additional fat and calories)." What do you think?
Sincerely,
--Victor
Answer:
Dear Victor,
There is plenty of hype around about chromium at the moment, and a lot of promotion from the manufacturers of one form, chromium picolinate. Yes, chromium is a mineral which the body needs to help control blood sugar levels and it works closely with insulin.
Some, but not all studies have suggested that chromium supplementation may have modest benefits on the glucose/insulin system in diabetics. However, in people who are not diabetic or deficient in chromium (and most people aren't deficient), there is no evidence of any real benefit.
A few animal studies have implied that taking additional chromium long-term, may increase the proportion of lean tissue and decrease fat. However this is in animals. There is no evidence of a change in human body composition with extra chromium. The most effective method for adult men and women to increase muscle mass is resistance training.
Sorry Victor, but studies have been unable to show any additional benefit in taking chromium supplements. Save your money for something more worthwhile. Good luck.
--Clare E. Urwin