healthy eating | MY SPECIAL DOCTOR

Postbiotics: an important reinforcement for our body’s defenses

26 February 20246 January 2024 by clemente.ferrara

Many of the foods we see on our table, especially those that are part of a healthy and balanced eating plan, can greatly benefit the health of our bodies and consequently the well-being of our bodies. In fact, some foods contain substances that are essential for our growth and have many beneficial activities: there are foods that are good for blood circulation, others that are good for the heart, good for the skin, and still others that are good for regulating intestinal activity and the immune system.

And it is in the latter two areas that postbiotics fit. Before seeing what it is specifically about, it is also worth mentioning the probiotics, such as Lactobacillus, good bacteria contained in foods such as yogurt that, once they reach the gut, exert a balancing action on the microflora; and the prebiotics, fibers that are found in vegetables or legumes and are not assimilable but promote the growth of useful bacteria already present in the gut, that is, they allow probiotics to proliferate. Finally, postbiotics are substances produced by the fermentation of probiotics.

The properties of postbiotics

Postbiotics are derived from the fermentation of milk with Lactobacillus Paracasei CBA L74, and are able to perform anti-inflammatory activity for our body and strengthen our immune defenses against the dangers of infectious agents and allergenic agents. There are a number of foods on the market today that contain postbiotic substances, but these are products intended more for the feeding of infants and children.

In the near future, however, we can foresee the arrival of new products intended for the adult population as well, which, in addition to strengthening the body’s defenses, will also intervene on allergies and immune system imbalances, with the important advantage of leading to a decrease in drug intake.

Fermented milk

A concrete example is fermented milk (which contains Lactobacillus L74 ), a popular food among mothers who choose it for the proper growth of their babies. In fact, according to a study done on 400 children from 12 to 48 months of age, fermented milk has been found to be a valuable food for stimulating the immune system by reducing by more than the 60% the number of respiratory and gastrointestinal infections in children who make a regular and controlled intake. The normal fermentation process that also affects other foods of the same kind, such as yogurt, was used to produce fermented milk. In fact, the milk was fermented with the human-derived probiotic (CBA L74) thus releasing the beneficial substances, namely postbiotics.

The first task in resuming school: following proper nutrition

25 February 20246 January 2024 by psalari

Experts from the Grana Padano Nutrition Observatory (Ogp) to coincide with the resumption of school studies have investigated the eating habits of 500 school-age females and males, estimating the number of daily meals and total intake of daily macronutrients (protein, carbohydrates, and lipids) to make dietary suggestions that can improve the state nutrition of children. The study shows that as age increases, the number of meals decreases, and in particular the number of meals goes from the 5% Of children who do not eat breakfast in the under-6 age group at the 20% of 14- to 17-year-olds, despite the fact that the first meal of the day is crucial for them to cope with the morning’s study hours. The decrease in the number of daily meals increases with increasing age, ranging from 4.2% of children under 6 years old having only 3 daily meals to 22.1% over 14 years old. As people get older, they tend to lose the snack eo habit, which is 100% present in younger children.

Expert advice

To improve the nutrition of toddlers, experts from the Observatory have compiled 5 tips that should be strictly followed to feed children in the right way. Here they are:

Breakfast: is an important meal and should never be skipped, we recommend a carbohydrate portion (complex sugars needed by the brain) such as bread or rusk or cereal, preferably whole grain, with milk or yogurt. A small amount of jam or honey can also be used for spreading or to sweeten drinks.
Snacks/meal: prefer fresh seasonal fruit, or a low-fat yogurt including fruit, in some cases salty snacks, bread and cheese can also be recommended, especially if the kid has to sustain physical activity.
Fruits and vegetables: consume 3 servings of fruits and 2 servings of vegetables daily to ensure vitamins, minerals and the right amount of fiber.
Sweets: in moderation, ice cream or pastries once a week, limit added sugar and sugary drinks, prefer smoot hies or juices, drink only water at the table.
Fish: at least two to three times a week, ideally cooked simply, steamed or baked.
Nuts: walnuts, almonds hazelnuts, contain Omega 3 fats, 10-20 grams daily as a snack.

Sports and summer, practical tips to stay in shape

23 February 20246 January 2024 by Redazione My Special Doctor

Physical activity is the best way to maintain perfect form in anticipation of the arrival of colder weather. Obviously, if you want to practice sports during certain times you have to pay attention to several things, first and foremost the diet, which must be able to provide all the useful substances for your muscles, without forgetting to drink plenty of water.

Sports and nutrition, a winning combination

Sitting at the table is never easy, especially in high temperatures, which is why in order not to strain the digestive mechanisms too much, one must try to assimilate all the necessary nutrients, ranging from vitamins to carbohydrates and from proteins to fats.
To perform sports in the summer, one must always keep blood sugar in mind to avoid hypoglycemic surges that can destabilize one’s body. For a summer diet, we recommend a breakfast of a cup of milk or 125 grams of low-fat yogurt, coffee (preferably barley), a few cereal biscuits and a few teaspoons of honey, finishing with a pineapple juice or orange juice. At lunch you have more choices, but to stay light, salads rich in vegetables are ideal, especially with various mixes such as cheeses or nuts, all to be paired with white meats such as chicken or turkey, dressed only with extra virgin olive oil. If you wish to have snacks, fresh fruit salad is the perfect meal, without added sugar, while for dinner the choice often falls on oily fish, with a side of vegetables.

Physical activity results in significant fluid loss, and in the summer months the situation worsens, and it is recommended not only to drink plenty of water but also to take various minerals to maintain perfect functioning of one’s body. When hydrosaline levels drop dramatically, you risk the notorious heat stroke, which can seriously endanger anyone’s health. For this reason, sportsmen and women during the summer must continually supplement fluids and minerals by drinking at least 2 liters of water daily, paying special attention during training. A healthy way to assimilate all the fluids needed to maintain perfect
physical fitness
in the summertime is to eat plenty of fruit, which provides fructose and various vitamins. If needed, supplements can be purchased to rebalance all the hydrosaline levels that are lost through sweating and protect against cramping and muscle weakness.

If you enjoy jogging, tennis, cycling or outdoor sports, try to avoid the hot hours of the day, which could lead to heat stroke or sunstroke: you may experience severe nausea, fever and intense sweating, headache and shortness of breath. Finally, be very careful not to change your lifestyle too much-if, for example, you start exercising during the evening hours, this could affect the quality of your sleep.

Nutrition in pregnancy: which foods to prefer and what to avoid

19 February 20246 January 2024 by clemente.ferrara

A woman in a state of
pregnancy
has a moral obligation to think not only of her own state of health but also, and primarily, of that of the infant she is carrying. In fact, there are many bad habits of mothers that can harm the health of the baby, even before it is born. Of all of them, the most famous and widespread are undoubtedly those of smoking and alcohol abuse, substances that can bring very serious damage to the fetus already during pregnancy, some of which are even irreversible, as well as promote the onset of some very dangerous diseases.

In addition to this, another factor to pay close attention to is nutrition. Poor nutrition, in fact, combined with uncontrolled weight gain of the expectant woman can certainly affect both the body weight of the fetus at the time of birth and its future health status. So which foods are to be preferred and which are to be avoided ?

Some dietary tips

During pregnancy, a woman’s diet must be especially careful and, above all, varied. A poor diet, for example, can lead to the onset of type 2 diabetes during the infant’s growth phase, as well as promote metabolic and cardiovascular complications. Having said that, however, it is necessary to point out that it is not necessary to upset one’s diet during a pregnancy, but it will be enough to follow a few small steps that will bring important benefits to the health of your little ones, as well as to that of the mothers. To ensure proper energy intake, which is necessary for the development of the fetus, it is advisable to take in between 2200 and 2900 KCAL daily calories, although the recommended weight change should be calculated according to the mother’s pre-pregnancy body mass index. It is very important the intake of nutrients such as calcium, phosphorus, magnesium, vitamin A and B that can be found in milk, the regular consumption of which is recommended.

Protein (high biological value) intake from meat, fish, eggs and cheese are also very important. Among the foods just mentioned, the one to be preferred is definitely fish (rather than meat) because of the nutrients contained within it such as polyunsaturated fatty acids, phosphorus, iodine and because of its higher digestibility.

As for restrictions to be observed, it is advisable to moderate the intake of beverages such as coffee, tea and caffeinated drinks, and eliminate alcoholic ones. You should also avoid raw meats, sausages, sweets, unpasteurized milk, improperly washed vegetables and fruits, and reduce salt use to prevent water retention problems.

Such a balanced diet minimizes the risk of chronic diseases and provides the child with all the basic nutrients he or she needs to grow and develop healthy and strong.