Lactose Intolerance - Understand The Basics

Have you ever found yourself rushing to the loo every time you have a glass of milk or a bowl of curd? You probably have lactose intolerance.

Lactose intolerance is a condition where consumption of milk and milk-based products leads to stomach problems. The symptoms can include excessive farting, loose stools, abdominal bloating and cramping, nausea and rumbling in the stomach.

Milk contains a sugar called lactose. This is broken down into glucose and galactose in the digestive tract by an enzyme called lactase.

For a given quantity of lactose consumed, there should be a proportionate quantity of lactase secreted in the digestive tract. In those with lactose intolerance, there is insufficient lactase production.

As a result, lactose is broken down and fermented in the gut, leading to the formation of a lot of gases. This leads to bloating and other digestive symptoms.

Most cases of lactose intolerance develop between the ages of 20 and 40. However, it can start at any age.

Not everybody is lactose intolerant to all milk products. In fact, some are only intolerant to milk, but not cheese and yogurt. Some are intolerant when larger quantities of dairy are consumed, and not when a small amount is consumed (for example milk added to coffee).

Remember that lactose intolerance is not milk allergy. In milk allergy, patients develop a rash over the body. It not due to lactose, but due to the protein in the milk.

So, what can you have if you are lactose intolerant? Well, if it just milk and not milk products, go ahead and have those. Western countries have lactose-free milk available, so you could look for those options.

Almond milk, soya milk and coconut milk are generally safer options, though their range of utilisation may not be of the same spectrum as milk.

Not taking milk could lead to certain vitamin and calcium deficiencies, so make up for it through other foods and supplements if needed.

HAVE A GOOD LIFE WITH A HEALTHY DIET

Starving oneself to stay thin, setting unrealistic options to lose weight, limiting the
kinds of food to
be consumed are practiced by many to stay fit and healthy.

Watching our weight and watching what we eat is must, but staying healthy is also about
feeling pumped throughout the day both physically and mentally. 

Here is a list of some of the healthiest foods that will get you through the day with flying
colours:

Leafy greens

Leafy greens, while low in calories, are loaded with energy. Dark leafy greens such as spinach are a good source of vitamins A, K, and C; fibre; calcium; and essential folate.

Tip: Add them to your soup or salad or just saute them in a little olive oil.

Kidney beans

These delicious beans are chock full of antioxidants, calcium, protein and fibre. They are also an excellent source of folate and plant-based protein and can help reduce the risk of heart disease.

Tip: Nachos, curries, salads, soups – you can add them to anything. They would only leave you wanting for more.

Nuts

Nuts such as walnuts, hazelnuts and almonds are full to the brim with antioxidants, vitamin E, plant serums, omega-3 fatty acids and monounsaturated fats.

Tip: Eat a handful of nuts at any time. They are a perfectly healthy snack on the go.

Beets

A beet is considered to be one of the healthiest foods. It is not only good for the brain but also lowers blood pressure. This reddish-purple–coloured vegetable contains antioxidants, vitamin C, magnesium and folate.

Tip: Grate or slice it for your salads. Whichever way you eat it, you will feel your body getting better.

Fish

Eating fish such as salmon can prevent the occurrence of heart disease as they contain are a good source of omega-3 fatty acids and proteins.

Tip: Grill them for a healthy meal.

Dark chocolate

Chocolate addicts, here is some good news. Research states that chocolate contains more antioxidants than most fruit juices. It can boost your mood and protect the body from various diseases and heart conditions.

Tip: To get all the benefit of chocolate, just one or two squares of dark chocolate a day is enough.

Garlic

This bulbous plant contains antibacterial, antihypertensive and anti-inflammatory properties.

Tip: Garlic adds flavour to everything, from salad dressings and sauces to curries and soups. Crush and use it for enhanced flavours.

Lemons

Lemons have been declared as one of the healthiest foods in the world as they contain anti-inflammatory qualities and can also inhibit the growth of cancer cells. 

Tip: Squeeze or just add a slice of lemon to your tea or water bottle for a refreshing drink.

Lentils

Apart from adding great taste and texture to any meal, lentils are also high in proteins and fibre.

Tip: You can add them to your soups, salads and stews.

Yoghurt

Yoghurt contains probiotics, good bacteria that protect the body from harmful bacteria. It is also a good source of calcium and protein. 

Tip: You can have plain yoghurt or add fruits to it.

Tomatoes 

Tomatoes are high in lycopene and vitamin C and reduce the risk of prostate cancer.

Tip: Try tomatoes in salads, soups or as a tomato sauce over your pasta.

Turmeric

Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory compound. It protects the heart by lowering cholesterol, controlling blood sugars, and even lowering blood pressure.

Tip: Have turmeric in your tea or even in your favourite curry!

The bottom line is, start adding the foods mentioned above to your diet and see how your day
transforms from a good day to the best.

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