Author: Rowinda Dimech

If you are reading this blog it probably means that either you are a vegan or you would like to become one. So for those of you that are new in this subject let me explain from the beginning and whatever you need to know for a vegan diet.

 

What is a vegan diet?

 

A vegan diet is one that does not include any animal product such as meat, eggs and dairy. However, there are various different types of vegan diets. The most common ones are:

 

• Whole food vegan diet: is based on a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.

 

• Raw food vegan diet: is based on raw fruits, vegetables, nuts, seeds and plant foods cooked at temperature below 48 degrees Celsius.

 

• Junk food vegan diet: is based on mock meats and cheeses, fries, vegan desserts and other heavily vegan foods.

 

What is a healthy vegan diet?

A healthy vegan diet should be similar to a normal diet in terms of macro-nutrients but without any meats or animal products. It should contain appropriate amounts of carbohydrates, proteins and fats. A simple guideline about this is ‘The Vegan Eatwell Guide’ where all the macro-nutrients are divided in 5 main food groups.

These five main food groups include grains, proteins, fruit and vegetables. The Vegan Eatwell Guide is generally a good starting point for any vegan diet. The portions of each respective food group will depend on age, genetic makeup, and physical activity.

 

1. Grains

 

Grains are complex carbohydrates such as bread, pasta, rice, quinoa, couscous, noodles and potatoes. These grains can be split further into two categories: whole and refined grains. Whole grains are more nutritious because they contain more fiber, vitamins and minerals. Therefore, whole grains tend to be a better option than refined (white) grains.

 

2. Proteins

 

All type of vegan milk and products derived from vegan milk are a good source of calcium and proteins. Examples of vegan milk are coconut, soya, rice and almond milk. These type of food are important to be included in our diets as they provide calcium. Lack of calcium absorption can lead to osteoporosis. Osteoporosis is a degenerative bone disease that results in porous, weak, and brittle bones. Other type of protein sources are beans, lentils and nuts.

 

3. Fruit and Vegetables

 

Fruit can be consumed fresh, canned, frozen, dried, pureed, or juiced. Due to the high sugar content of fruits, it is advisable to construct a dietary balance based on age, activity levels, gender and any medical conditions. However, it is advisable for the generic public to have 2 -3 fruits per day.

 

Vegetables can be consumed raw, cooked, dehydrated, canned, whole, juiced, or mashed. Vegetables can also be separated into 5 subcategories including dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. The amount of vegetables that should also be consumed according to age, activity levels, gender and any medical conditions. However, as a general rule it is advisable to eat at least 2 types of vegetables per day.

 

Associated vitamin deficiency in vegan diets

 

A vegan diet can be tricky when it comes to obtain all the micronutrients required by the body. So, unless your meal plan is carefully planned it would be ideal to consider taking supplements. The micronutrients that might be lacking in a vegan diet are:

 

Vitamin B12

If you are vegan you can obtain vitamin B12 from fortified cereal and milk. Vitamin B12 is not naturally found in plant based foods. Vitamin B12 is important for our health as it plays a role in red blood cell formation and for proper function of the nervous system.

 

Iron

You can obtain iron from lentils, beans, tofu, quinoa, fortified cereal, chia seeds and tomatoes. Although these foods contain iron they are not a rich source of iron so it is important to monitor your blood iron levels by regular blood tests. Unfortunately, menstruating women on a vegan diet tend to have higher tendency to suffer from iron deficiency. Therefore, iron supplements might be prescribed by a doctor or a dietitian.

 

Calcium

This micronutrient can be obtained from dark leafy vegetables such as spinach, kale, bok choy, beans, lentils and fortified milk and cereals. Calcium is important for bone health and proper muscle function.

 

Zinc

This can be found in fortified cereals, lentils and tofu. Zinc is important for wound healing and metabolism function. Lack of zinc in your diet can also lead to lack of appetite and nausea.

 

Vitamin D

In a vegan diet, vitamin D can be obtained from fortified cereals and milk. Mushrooms also contain some vitamin D. However, on a vegan diet it’s not enough to this vitamin from food and therefore supplementation is recommended. Another way that you can obtain vitamin D is by exposing your skin to the sun for at least 20 minutes every day without sun block.

 

Other vegan blogs and recipes which you might like:

• Spicy Peanut Tofu
• Vegan Snacks
• Sweet potato and peanut soup

 

If you are already a vegan or planning to become one there are plenty of health benefits from this diet. To mention some a vegan diet provides reduced risk for illnesses such as cardiovascular, diabetes and hypertension. This type of diet, if done correctly, it can also help you to reduce weight. And the last but not least, everybody knows that it is better for animal welfare.

 

I hope you found this blog interesting so let me know in the comments below. If, you would like to change your diet to vegan, we are ready to help you. In addition, if you are already vegan and would like to check if your vegan diet is a well balanced one, simply contact us!

What is anxiety?

Can dehydration be caused by anxiety or vice versa?

What is the link between anxiety and dehydration?

 

Anxiety is a natural response to stress. Normal levels of stress are beneficial for our overall health as this drives you to perform better tasks. However, when the levels of stress reach a high level this may lead to chronic anxiety. Anxiety hits everyone from time to time, for example starting a new job, taking a test, giving a speech or moving to a new place are all normal situations where anxiety kicks in. This ordinary type of anxiety is a feeling that comes and goes and it doesn’t effect you negatively in your life.

On the other hand, if this type of feeling lasts for at least 6 months or more you might have an anxiety disorder. People suffering from anxiety disorders experience an intense feeling of fear all the time. Sometimes this can be debilitating which leads you to stop doing chores or things you enjoy. The American Psychiatric Association reports that women are more likely to suffer from anxiety disorders than men. There are various types of anxiety:

• Panic disorder
• Phobia
• Social anxiety disorder
• Obsessive-compulsive disorder
• Separation anxiety
• Illness anxiety disorder

In addition, there are various mental health illnesses and medical conditions that feature anxiety as part of their symptoms. Some of which are:

• Post-traumatic stress disorder (PTSD)
• Depressive disorders
• Obsessive compulsive disorder (OCD)
• Personality disorders
• Chronic diseases such as chronic obstructive pulmonary disease (COPD)
• Inflammatory conditions such as arthritis
• Substance use disorders
• Chronic pain such as fibromyalgia

What causes chronic anxiety?

Chronic anxiety is an anxiety disorder which alters how you think, feel and even act. The cause of anxiety is not the same for everyone. And unfortunately it is not something that goes away easily. Some common causes of chronic anxiety are:

• Stress
• Heat
• Dehydration
• Emotional trauma
• Financial concerns
• Chronic medical conditions
• Substance or drug abuse
• Genetics

Dehydration

This blog is about anxiety in relation to dehydration. So now we’re having a look at dehydration before we go in detail about their association together. Dehydration is when your body loses water more than you drink. Common causes for dehydration are excessive sweating, vomiting and diarrhea. In this period of time, dehydration is quite common due to this temperature and heatwaves. There are various signs and symptoms for dehydration. These are:

• Fatigue
• Dry mouth
• Increased thirst
• Little urination
• Dry skin
• Constipation
• Dizziness
• Headache
• Low blood pressure
• Rapid heart rate
• Rapid breathing

Dehydration is important to be treated as it can lead to life-threatening complications such as heat exhaustion, heatstroke, seizures, kidney failure and coma.

The link between anxiety and dehydration

In my profession, I encounter people who drinks about 4-5 L per day. This is simply too much water and overhydration simply overload your kidneys to work harder. The strange thing is that these clients experience true sensations of thirst, so the question is this – are you thirsty because your body really needs that large amount of fluids or is it a symptom of anxiety?

Excessive thirst could be a symptom of anxiety due to a lot of factors. Some of these are:

1. Dry mouth

Anxiety may cause a dry mouth which will give the same sensation of thirst. This can happen as anxiety removes fluids from the mouth to send them to the stomach to produce more acid. Therefore, this mechanism can make you feel thirsty when you’re not.

 

2. Excessive Urination

During periods of anxiety you may tend to urinate more frequently throughout the day. Therefore, this will cause water loss from your body. The increasing fluid requirements will cause you to feel thirsty.

 

3. Excessive sweating

Anxiety can cause you to sweat a lot both during the day and the night.

 

4. Breathing through your mouth

Anxiety may cause mouth breathing unknowingly. This will cause a dry mouth which in turn gives you a feeling of thirst.

On the other hand, if you are dehydrated this also gives a feeling of anxiety. This is because when you are dehydrated you may experience the same symptoms one feels with anxiety. Some of these symptoms common for dehydration and anxiety are:

• Dizziness
• Headaches/ migraines
• Muscle fatigue
• Weakness
• Increased heart rate

Since, anxiety and dehydration gives the same symptoms it can leave you confused which is which. Therefore, it is important to be mindful and be aware of your diet and stress levels. As a dietitian, I would recommend that if you experience any symptoms of the common symptoms mentioned above first thing to do is to drink a glass of water. If after a few minutes you start to feel better than it is dehydration. If, your symptoms persists it is probable that you are experiencing anxiety symptoms. Anxiety symptoms can be soothed by breathing techniques, use of lavender, some relaxing music and diet.

Diet play an important role to control your anxiety. Start by being mindful of what you are eating. Try to include fruit and vegetables. Make sure that you are eating and drinking enough throughout the day. In addition, some specific foods which may help are chamomile and oily fish. Also, it would be ideal if you stay away from coffee, soft drinks and alcohol for a while as these may increase your anxiety symptoms. If, you are unsure about the best diet for anxiety please speak to a dietitian.

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