Vancouver physician, Dr. Ali Ghahary, has always been a strong advocate of healthy eating – promoting healthy diets and weight management to all of his patients at Brentwood Medical Clinic.
In previous blogs, Dr. Ali Ghahary has written about the importance of healthy eating…but what about skipping meals all together?
Eating three meals per day is important and has many advantages – not only does it help you spread calories throughout the day, but you are more likely to feel satisfied and not as hungry. If you’re the type of person who snacks all day, you may find it more difficult to keep track of calories and you’re also less likely to make healthy food choices. By spreading out your meals, you allow your body time to digest and utilize all of the nutrients that it needs, making you feel more energized. If you eat large amounts of food in one sitting, your body is more likely to increase the speed of digestion, which can lead to stomach aches, diarrhea, and even fatigue.
By now we’ve all heard that breakfast is the most important meal of the day. This is because the body fasts for up to 8 hours while sleeping. By eating breakfast, you help to get your brain functioning and body moving. When choosing your meals, it is important to pick foods from each of the different food groups: Fruits, vegetables, grains, protein and dairy.
Skipping meals means you will be low on the nutrients your body requires, such as proteins, vitamins, minerals and essential fatty acids. You are also at an increased risk of developing certain diseases such as heart disease and type II diabetes. Individuals who skip meals are also more likely to snack on junk food and skip exercise.
In order to maintain nutrients and healthy levels of cholesterol, insulin, and have normal blood pressure, our bodies need to be fed healthy and fed regularly.
Dr. Ali Ghahary, a family doctor from Vancouver, Canada, has always been a strong advocate of healthy eating.
In previous blogs, Dr. Ali Ghahary has written about the importance of having a healthy diet and how bad eating habits can negatively impact your health. Something that has been long known to contribute to a decline in health is sugar. Canadians consume an overwhelming amount of sugar each year – almost 90 pounds worth! On average, males and females between the ages of 9 and 13 consume about 103 to 120 pounds of sugar – a number that increases during teenage years, up to as much as 138 pounds. The primary source of sugar consumption in the younger generation is carbonated soft-drinks. However, it can also be found in other sources such as candy, and even fruits and vegetables. Sure, sugar can taste good, but it is having harmful, even life-threatening effects on our health.
Perhaps one of the reasons why Canadians are consuming so much sugar today is because we don’t actually know how much we’re putting into our bodies. This is why in 2014, Health Canada proposed that changes be made to nutrition labels that would require companies to make it clear as to exactly how much sugar was going into packaged foods in the hope that it would deter individuals from eating unhealthy items and instead want to make healthier choices. The World Health Organization also came up with new guidelines that same year, stating that sugar should make up for less than 10 percent of our energy intake per day, which is a number that has already been far exceeded. They go on to add that if we cut that number in half to 5%, we would reap additional benefits.
Even for individuals who do strive to make healthy food choices, sugar can still be difficult to avoid. This is due in part to sugar being hidden in certain processed foods that aren’t necessarily thought of as “unhealthy” or even sweet. Ketchup, for example, contains as much as 4 grams of sugar in just one tablespoon. Salad dressing, tomato sauce, marinades, processed meats and pretzels also contain sugar. It is even found in infant formula.
One of the main reasons why sugar should be avoided is because it contains calories and does not have any essential nutrients. In fact, excessive intake of sugar can actually lead to nutrient deficiencies. Sugar is also high in fructose, which can cause a multitude of health problems. While it may not be an issue if we only consume a small amount (from a fruit, for example) or exercise regularly…if fructose overloads the liver, it is then turned into fat. Sugar can also cause insulin resistance, which causes problems with glucose (blood sugar.) Too much glucose can be toxic, and is one of the biggest reasons for complications from diabetes. Individuals who consume more beverages containing sugar, such as soda, are 85% more likely to develop Type II diabetes. According to multiple studies, sugar has also been thought to contribute to cancer – one of the leading causes of death worldwide – as it feeds cancer cells. In addition to all of these health problems, sugar also leads to cavities, feeds candida (yeast), can lead to osteoporosis, contributes to heart problems and ulcers, can cause arthritis, and promotes the aging of skin.
For more information on healthy eating, follow Dr. Ali Ghahary on Instagram and Twitter. If you are interested with speaking to Dr. Ghahary about your health directly, you can find his walk-in schedule on his website at http://alighaharyvancouver.ca.
In yesterday’s articles we discussed how the kidneys function. Today, we are going to continue that conversation by discussing kidney stones, how they occur, the symptoms associated to them, and how they can be treated.
Kidney stones form as a result of your urine containing (and being unable to dilute) crystal-forming substances such as calcium, oxalate and uric acid. In addition, your urine may also lack the substances that prevent these crystals from forming, which then creates an ideal environment for kidney stones to develop. While kidney stones do not have one definitive cause, there are several factors that can increase your risk of developing kidney stones. These risk factors include having a family history of kidney stones, dehydration, having an unhealthy diet, obesity, digestive disorders and other medical conditions such as metabolic disorders, which can increase the concentration of calcium or oxalate found in urine.
An individual suffering from kidney stones usually presents with severe pain in the back that can spread to the abdomen, nausea and vomiting, painful urination, and urine that is cloudy and/or has a foul odor. It is also not unusual for pain to fluctuate in intensity.
There are three different types of kidney stones:
1. Calcium Stones
Calcium oxalate is a naturally occurring substance that is found in certain foods such as fruits and vegetables, nuts and chocolate. Your liver also produces oxalate.
2. Struvite Stones
These kinds of kidney stones are formed as a result of an infection, such as a UTI (urinary tract infection). Struvite stones can grow rapidly and become large. These stones sometimes come on with little warning and have very few symptoms.
3. Uric Acid Stones
Uric acid stones can form in individuals who are not drinking enough fluids or are losing too much fluid, in individuals who have diets that are high in protein, as well as individuals diagnosed with gout. There are also generic factors that may increase the risk of uric acid stones.
For individuals prone to developing kidney stones, Vancouver physician Dr. Ali Ghahary suggests controlling the intake of foods that are high in calcium and oxalate such as beets, chocolate, tea, coffee, cola, nuts, strawberries, and spinach.
For prevention of kidney stones, HealthLink BC also recommends drinking 10 to 12 cups of water per day and eating foods that come from plant-based protein sources such as dried lentils, peas, beans and tofu. You should also limit packaged foods and replace salt with things like herbs, lemon or lime zest/juice, garlic and ginger – and absolutely avoid alcohol! You should also use caution when taking calcium supplements as they can also lead to an increased risk of kidney stones.
While kidney stones are usually passed through urination (something that can cause severe discomfort), depending on the size and location of the stones you may require a procedure known as ESWL (Extracorporeal Shock Wave Lithotripsy). This procedure uses sound wave vibrations to break the stones into tiny fragments, making them easier to pass in your urine. If this is unsuccessful, surgery may then be required.
For any questions you have about kidney stones, or if you suspect you may have kidney stones, Dr. Ali Ghahary is available to see walk-in patients every Monday and Wednesday from 2 PM to 8 PM, Fridays from 12 PM to 4 PM, and Sundays from 1 PM to 6 PM. Hours are dependent on patient volume, so make sure you take a look at the clinic’s walk-in schedule and contact them to ensure they are still accepting patients on the day you choose to attend.