Finger nails to predict health

Examining the Fingernails When Evaluating Presenting Symptoms in Elderly Patients
Introduction


Human fingernails, located on the dorsal aspect of the terminal 40% of the distal phalanx of each finger, are complex structures involving 3 different layers:

The nail plate (the nail). This is the keratinized structure, which grows throughout life;

The nail bed (ventral matrix, sterile matrix). This is the vascular bed that is responsible for nail growth and support. It lies protected between the lunula (the "half moon" seen through the nail) and the hyponychium (the posterior part of the nail bed epithelium); and

The eponychium (cuticle). The epidermal layer between the proximal nail fold and the dorsal aspect of the nail plate.

The primary purpose of the nail is protection. Abnormalities of the nail are often caused by skin disease and infection (most often fungal) but may also indicate more general medical conditions. This discussion does not address localized trauma or nail infections but offers examples of nail abnormalities that may occur with systemic disease.

Check to see whether the nails are normal by looking at the following (Figure 1):

Softness and flexibility of free edge;

Shape and color;
Quality of paronychial tissue; and
Growth rate (about 6 months from cuticle to free edge). Time of events can be estimated from location.

Figure 1. The normal nail.

Examining the Nails

Elderly people carry the last 6 months of their medical record on the approximately 10 square centimeters of keratin comprising the fingernails. Examining the fingernails can help the clinician detect a number of general and specific factors, including the following:

Overall vitality;
Inner emotional state;
Cerebral dominance;
Occupations and hobbies;
Medical history;
Nutritional status;
Cardiovascular function;
Rheumatic conditions; and
Dermatologic problems.

The patient's manicure can reveal state of health, nutritional status, past events, personality, occupation, and one's inner state. Systemic illness should show the nail changes in each of the nails on one hand. The thumb may reveal more extensive changes given its increased size.

It is useful to follow the following sequence when examining the nails:

Check the nail shape;
Examine the nail color;
Survey processes around the nails;
Compare hands; and
Note skin conditions.

It is critical to examine the nails in adequate light. Gently rotate the nail in the light so that the reflection highlights all aspects of the nail. Notice the lunula, the pale crescent moonlike coloration at the base of the nail. Leukonychia stria and a pointed tent-like lunula suggest an excessive manicure and pushing on the cuticle. Paronychias suggest stress and poor attention to hygiene. This can reflect depression, dementia, or psychiatric illness.

Nail Growth

Nail growth is continuous. It takes about 6 months for a fingernail in an elderly person to completely grow out. Cold temperature can slow growth rates but not to any clinically significant degree (pun intended). The middle finger nail grows the fastest, followed by the forefinger and ring finger. Aging slows the growth rate from approximately 3 months in childhood to 6 months in 70-year-olds. Nails in elderly people are also thicker than in younger people. Thin nails in a postmenopausal woman raise the possibility of metabolic bone disease. The nails of the dominant hand grow slightly more quickly than the nondominant nails, probably because minor trauma accelerates nail growth. Conversely, immobility slows the growth rate of fingernails. Understanding the growth rate is important because the time interval from a critical event can be estimated from the location of a nail lesion. For example, a white line appearing transversely halfway up the nail suggests an acute illness 3 months earlier. Regular observation will demonstrate its progression to the end of the nail edge.

Nail Polish

Distance from base and line of polish gives approximate date of application (nails grow 0.1 mm/day). Picking at polish reflects nervousness and agitation. Toenail polish suggests unusual flexibility or a friendly helper.

Observing the Nail Shape and Surface

Clubbed Fingernails

Clubbing involves a softening of the nail bed with the loss of normal Lovibond angle between the nail bed and the fold, an increase in the nail fold convexity, and a thickening of the end of the finger so it resembles a drumstick.

To determine whether nails are clubbed, have the patient place both forefinger nails together and look between them. If you can see a small diamond space between them (Schamroth's window) then the nails are not clubbed (Schamroth's sign) (Figure 2).



Figure 2. Schamroth's sign.

Causes of clubbing (not exhaustive) include the following (Figure 3):
Pulmonary and cardiovascular causes (80%)
Lung cancer, pulmonic abscess, interstitial pulmonary fibrosis, sarcoidosis, beryllium poisoning, pulmonary arteriovenous fistula, subacute bacterial endocarditis, infected arterial grafts, aortic aneurysm
Gastrointestinal causes (about 5%)
Inflammatory bowel disease, sprue, neoplasms (esophagus, liver, bowel)
Hyperthyroidism (about 1%)
Note: Chronic obstructive pulmonary disease does not cause clubbing.



Figure 3. Example of clubbed fingernails.
Koilonychia
Koilonychia are spoon-shaped concave nails (Figures 4A, 4B). This occurs normally in children and usually resolves with aging. To determine whether a nail is spooned, perform the water drop test. Place a drop of water on the nail. If the drop does not slide off, then the nail is flattened from early spooning. An experienced clinician can look at the nail and perform a "mental" water drop test. Causes include the following:

Iron deficiency;
Diabetes mellitus;
Protein deficiency, especially in sulfur-containing amino acids (cysteine or methionine);
Exposure to petroleum-based solvSystemic lupu
Raynaud's disease.


Figure 4B. Spooned nail.
In 1846, Joseph Honoré Simon Beau described transverse lines in the substance of the nail as signs of previous acute illness.. The lines look as if a little furrow had been plowed across the nail. Illnesses producing Beau's lines include the following:

Severe infection;
Myocardial infarction;
Hypotension, shock;
Hypocalcemia; and
Surgery.

Intermittent doses of immunosuppressive therapy or chemotherapy can also produce Beau's lines. Severe zinc deficiency has also been proposed as a cause of Beau's lines. By noting its location on the nail, the approximate date of the illness associated with it can be determined (Figures 5A, 5B). Moreover, the depth of the line provides a clue to the severity of the illness.


Figure 5A. The location of Beau's lines half way up the nail suggests illness 3 months ago.

Figure 5B. Two Beau's lines suggest illnesses about 2 months apart.

Thin Brittle Nails
Thin, brittle nails can indicate the following (Figure 6):

Metabolic bone disease (nail thinness is correlated with osteopenia);
Thyroid disorder;
Systemic amyloidosis (indicated by yellow waxy flaking); and
Severe malnutrition.


Figure 6. Note the thin nails in this woman with severe osteopenia.

Onychorrhexis is the presence of longitudinal striations or ridges (Figure 7). It can simply be a sign of advanced age but it can also occur with the following:

Rheumatoid arthritis;
Peripheral vascular disease;
Lichen planus; and
Darier's disease (striations are red/white).

Central ridges can be caused by:

Iron deficiency;
Folic acid deficiency; and
Protein deficiency.


Figure 7. Example of a central nail ridge.

Central Nail Canal (Median Nail Dystrophy)

When a central nail canal is present, the cuticle is usually normal (Figure 8A). Central nail canal is associated with:

Severe arterial disease ("Heller's fir tree deformity" -- a central canal with a fir tree appearance -- may occur with peripheral artery disease (Figure 8B);
Severe malnutrition; and
Repetitive trauma.


Figure 8A. Example of central nail canal.

Figure 8B. Central nail canal with Heller's fir tree deformity.

Nail Pitting

Nail pitting -- small punctate depressions -- are caused by nail matrix inflammation, which can be the result of:

Psoriasis (random appearance of pits) (Figure 9);
Alopecia areata (geometric rippled grid) (Figure 10);
Eczema; and
Lichen planus.


Figure 9. Indication of psoriasis.

Figure 10. Indication of alopecia areata.

Nail Beading
With nail beading, the beads seem to drip down the nail like wax (Figure 11). It is associated with endocrine conditions, including the following:

Diabetes mellitus;
Thyroid disorders;
Addison's disease; and
Vitamin B deficiency.


Figure 11. Nail beading.

Rough Nail Surface

When nails look sandpapered and dull, consider (Figure 12):

Autoimmune disease;
Psoriasis;
Chemical exposure; and
Lichen planus.


Figure 12. Example of a rough nail surface.

Nail Thickening

Slow nail growth produces thickness (Figure 13). In such cases, the following should be considered:

Onychomycosis;
Chronic eczema;
Peripheral vascular disease;
Yellow nail syndrome; and
Psoriasis.


Figure 13. Example of a nail thickening.

Onycholysis

Onycholysis is distal separation of the nail plate from the underlying nail bed (Figure 14). It is associated with the following:

Thyrotoxicosis;
Psoriasis;
Trauma;
Contact dermatitis;
Tetracycline;
Eczema;
Toxic exposures (solvents);
Blistering from autoimmune disease; and
Porphyria cutanea tarda (onycholysis and skin blistering from sun exposure).


Figure 14. Traumatic onycholysis (involving only 1 nail).

Severe Nail Curvature (Beaked Nails)

Curved or beaked nails are caused by resorption of distal digit (Figure 15). Consider the following:

Hyperparathyroidism
Renal failure
Psoriasis
Systemic sclerosis


Figure 15. Example of severe nail curvature.

Complete Nail Destruction

Complete local nail destruction can be caused by local mechanisms, including trauma and paronychia. Generalized conditions that might cause complete nail destruction include the following:

Toxic epidermal necrolysis;
Chemotherapy;
Bullous diseases; and
Vasculitis.

Observing Nail Color Abnormalities of the Lunula

If the lunula is absent, consider anemia or malnutrition (Figure 16). A pyramidal lunula might indicate excessive manicure or trauma (Figure 17). A pale blue lunula suggests diabetes mellitus. If the lunula has red discoloration, consider the following causes among others (Figure 18):

Cardiovascular disease;
Collagen vascular disease; and
Hematologic malignancy.


Figure 16. Absent lunula.

Figure 17. Pyramidal lunula.

Figure 18. Lunula with red discoloration.

Transverse White Lines (Mee's lines)

Any acute illness can produce transverse milky white lines. In addition, they might be caused by heavy metal toxicity (classically arsenic) or chemotherapy. The time of event may be determined from the location of the lines on nail (Figure 19).


Figure 19. Note the Mee's line approximately one third of the way up the nail, suggesting a significant illness 2 months previously.

Leukonychia Striae

Leukonychia striae are white splotches caused by minor trauma to the nail matrix (Figure 20). The timing can be determined by the location of the splotches on the nail.


Figure 20. Example of leukonychia striae. Note location of white splotches, which can indicate timing of the traumatic event.

Longitudinal Brown Lines

Longitudinal brown lines form because of increased melanin produced by nail matrix melanocytes (Figure 21). They are associated with:

Addison's disease;
Nevus at the nail base;
Breast cancer;
Melanoma (check for periungal pigmentation); and
Trauma.


Figure 21. Longitudinal brown lines.

Splinter Hemorrhages

Splinter hemorrhages are caused by hemorrhage of the distal capillary loop (Figure 22). Note the thickness of these areas. They are associated with the following:

Subacute bacterial endocarditis;
Systemic lupus erythematosus;
Trichinosis;
Pityriasis rubra pilaris;
Psoriasis; and
Renal failure.


Figure 22. Splinter hemorrhages tend to be fat.

Terry's Half and Half Nails

With Terry's half and half nails, the proximal portion is white (edema and anemia) and the distal portion is dark. These nails imply either renal or liver disease (Figures 23A, 23B).


Figure 23A. This example of Terry's half and half nails suggests liver disease (no brown lines).

Figure 23B. Half and half nails imply renal disease when there is a brown band at the junction of the erythema and the free edge. Image courtesy of www.dermnet.com Used with permission.

Generalized Discolorations of the Nail Plate

Nail discoloration is a useful method for identifying potential problems.


White Nails

White nails can be caused by anemia, edema, or vascular conditions (Figure 24). Consider the following:

Anemia;
Renal failure;
Cirrhosis;
Diabetes mellitus;
Chemotherapy; and
Hereditary (rare).


Figure 24. Example of white nails.

Pink or Red Nails

With pink or red nail discoloration, the following should be considered (Figure 25): Polycythemia (dark);
Systemic lupus erythematosus;
Carbon monoxide (cherry red);
Angioma; and
Malnutrition.


Figure 25. Example of pink and red nails.

Brown-Gray Nails

Brown-gray nails may suggest the following (Figure 26):

Cardiovascular disease;

Diabetes mellitus;
Vitamin B12 deficiency;
Breast cancer;
Malignant melanoma;
Lichen planus;
Syphilis; and
Topical agents, including hair dyes, solvents for false nails, varnish, and formaldehyde (among many others)


Figure 26. Example of brown-gray nails.

Yellow Nails

Yellow nails suggest the following (Figure 27):

Diabetes mellitus;
Amyloidosis;
Median/ulnar nerve injury;
Thermal injury; and
Jaundice.

Consider yellow nail syndrome if a patient has lymphedema and bronchiectasis.


Figure 27. Example of yellow nails. Image courtesy of www.dermnet.com Used with permission.

Green or Black Nails

Green or black nails indicate the following (Figure 28): Topical preparations, including chlorophyll derivations, methyl green, and silver nitrate (among others);
Chronic Pseudomonas spp infection; and
Trauma.


Figure 28. Example of black nails.

Processes Around the Nail

Paronychial Inflammation Paronychia is associated with separation of the seal between the proximal nail fold and the nail plate that provides entry for bacteria and leads to a localized infection of the paronychial tissues of the hands (Figure 29). Symptoms may include inflammation, swelling, and/or scaling.


Figure 29. Example chronic paronychial inflammation.

Periungal Telangeictasia Periungal telangeictasia is caused by dilated capillary loops and results in atrophy of the cuticle (Figure 30). It is strongly associated with collagen vascular disease, including the following:

Systemic lupus erythematosus;
Dermatomyositis (especially with Gotton's papules over knuckles); and
Scleroderma.


Figure 30. Example of periungal telangeictasia. Image courtesy of www.dermnet.com

Mucus Cyst A mucous or myxoid cyst is a collection of degenerative collagen that can cause swelling and ridging of the nail above the cyst, forming a "gutter" (Figure 31).


Figure 31. Example of a mucus cyst.

Cases
The following are examples of patients in whom examining the fingernails may help identify their conditions.


Slide 2. 84-year-old man with a painful ankle.

Slide 3. 68-year-old man with esophageal cancer.

Cancer

Cancer Update from Johns Hopkins :

 1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few
billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are
unable to detect the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person's lifetime.

3. When the person's immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumours.

4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental,
food and lifestyle factors.

5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow,
gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not
result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence
the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer
cells to spread to other sites.

11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.


WHAT CANCER CELLS FEED ON:

a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like
NutraSweet, Equal,Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses
but only in very sma ll amounts. Table salt has a chemical added to make it white in colour. Better alternative is Bragg's aminos or sea salt.

b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and
substituting with unsweetened soy milk, cancer cells are being starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than
beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline
environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach
down to cellular levels within 15 minutes to no urish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try
and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at
temperatures of 104 degrees F (40 degrees C).

e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties.
Water-best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.


12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines become putrified
and leads to more toxic buildup.

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of
cancer cells and allows the body's killer cells to destroy the cancer cells..

14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the
body's own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the
body's normal method of disposing of damaged, unwanted, or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger,
unforgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax
and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular
level. Oxygen therapy is another means employed to destroy cancer cells.

In 24 Hours Average Human

In 24 Hours Average Human:


1) HEART beats 1,03,689 times.

2) LUNGS respire 23,045 times.

3) BLOOD flows 16,80,000 miles.

4) NAILS grow 0.00007 inches

5) HAIR grows 0.01715 inches

6) Take 2.9 pounds WATER (including all liquids)

7) Take of 3.25 pounds FOOD.

8) Breathe 438 cubic feet AIR.

9) Lose 85.60, BODY TEMPERATURE.

10) Produce 1.43 pints SWEAT.

11) Speak 4,800 WORDS.

12) During SLEEP move 25.4 times.

Have you Talked with Your Child Today?

Have you had a meaningful conversation together? Do you know what your child accomplished today, how he may be feeling, whether or not he has any concerns? Does your child know that you care about him?

In Islam, the ties of kinship and family are very strong and something that will always be present throughout our lifetime. There are very serious consequences for someone who decides to break these ties. Allah, subhanahu wa ta'ala, says,"Then, is it to be expected of you, if you were put in authority, that you will do mischief in the land, and break your ties of kith and kin? Such are the men whom Allah has cursed for He has made them deaf and blinded their sight." [Qur'an 47:22-23]. The Prophet, sallallaahu alayhe wa sallam, said,"Whoever severs the bonds of kinship will not enter Paradise." (Bukhari and Muslim).

A major component of our familial ties is communication. In fact, without communication there would be little connection between people. Living together in the same household with limited, or even hostile, interaction would not fit the criteria for maintaining the bonds of kinship. To develop meaningful relationships within our families we need to know how to communicate effectively and sincerely with each other. A large part of this involves skills and principles that can be learned through practice and sincere effort. The following is a guide to strengthen these ties that bind.

1) Active Listening.

You may be surprised to discover that the most important aspect of effective communication is listening. This means that the listener pays full attention to the speaker and attempts to understand what that person is saying and feeling. The listener should suspend judgment, show interest, and respect what is being said. He or she may then restate the content and feelings to demonstrate that sincerity is present. The Prophet, sallallaahu alayhe wa sallam, always gave his full attention to anyone that he conversed with, even his enemies and those with whom he disagreed. When he addressed his companions, they listened intently and attached importance to everything he said.

2) Level of Understanding.

Parents should always keep in mind the age and level of understanding of their child and should speak with him accordingly. The Prophet, sallallaahu alayhe wa sallam, said "Speak to the people keeping in view their level of understanding. Would you like to see them think of what you tell them from Allah and His Messenger as lies?" (Bukhari) This is important so that the child will be able to comprehend what is said, the expectations of the parents will not go beyond the capacity of the child and lead to problems, and difficulties will not be placed upon the child unnecessarily. This is particularly pertinent for sensitive issues such as death, personal modesty issues, and adult responsibilities. There are various levels of complexity with each of these and the correct level needs to be chosen for each child. One way to ascertain this is by the type of questions that a child asks.

3) The Manners of a Mu'min.

A believer is someone who believes in Allah's Message and follows the Sunnah of the Prophet Muhammad, sallallaahu alayhe wa sallam. In relationships then, a believer would demonstrate honesty, kindness, patience, self-restraint, fairness, trustworthiness, etc. He would avoid teasing, blaming, belittling, mocking, excessive and idle talk, and fault-finding. There are many Qur'anic verses and ahadeeth that give detailed descriptions of this topic such as: "Verily, Allah is with the patient." [2: 153], "Speak fair to the people." [2:83], "Kind words and covering of faults are better than charity followed by injury." [2:263], "A Muslim is a brother of another Muslim. He does not wrong him, nor insult him nor humiliate him." (Muslim), and "The thing which will make the majority of people enter Paradise is fear of Allah and good manners." (Tirmithi) These principles should be applied in conversations with children and teenagers as well as adults. It is probably even more important with young people because we are setting an example for them. What do we want our children to learn? We can not expect kindness and respect from our children if we are not being kind and respectful toward them.

4) Avoiding Contention.

The Prophet, sallallaahu alayhe wa sallam, said, "If a man gives up contention when he is in the wrong, a house will be built for him within the Garden of Paradise; but if a man gives up contention, even when he is in the right, a house will be built for him in the loftiest part of the Garden." (Termithi) The value of this advice lies in the fact that contention and disputes lead to a breakdown in the relationship, even rancor, enmity, and hostility. I have worked with many families where this has occurred and it can be very difficult to mend the wounds that have been created and to bring family members back together. It goes without saying that it is best to completely avoid reaching this low level.

Let us all work to improve our style of communication and our relationships with each other. When our children feel that their parents understand them and are willing to listen to them, they will open up their hearts and trust will develop. Effective teaching and discipline cannot be implemented without a certain level of trust, understanding, and mutual respect. If you are concerned about your children in a non-Muslim environment and it is affecting the way you interact with them, the best you can do is teach and advise them, give them responsibility, trust them, and let them know that you care for them. We can then make du'a and rely upon Allah's Grace and Assistance. This is our best weapon in a world of non-belief. May Allah help each of us to strengthen the ties that bind us together as a family and bring happiness and contentment to our homes.

PRACTICAL TIPS:

Set aside some time each day to talk with your child. If you have more than one child, each should have their own equal, individual time.

Read books with your child about Islam that pertain to relationships with others and stories about the Prophet, sallallaahu alayhe wa sallam, and the companions, radiallaahu anhum. These will provide you with the necessary guidelines and inspiration.

Tape record one of your conversations and rate yourself or have other give you feedback. This is an effective method to determine your weak areas and to improve upon them.

Obtain advice from other parents when needed, especially those who have more experience. This may save time and avoid undue hardships and pain.

source: .missionislam. com

Seek Your Assistance

Assalamu Alaikkum,




I would like to highlight about the plight of Mr. Hussain Khan and his family and seek your support to help him and his family in the name of Allah Almighty during this holy month of Ramadan.
 
Hussain Khan fell sick in the year of 2004 as attested by the letter from the trustee of the mosque and from Dr Nassar (consultant Nephrologists) National Hospital in Colombo . Ever since he fell sick, he became partly un-functional and he and his family have to heavily depend from his relatives and those who are rending a helping hand in the name of Allah.
 
Recently relatives and others decided to build a house for his family but due to high rise in building materials and cost of living, only able to complete some part of the building work. Hussain Khan and his wife have four grown up children. His monthly expenses including medicine is in the range of Rs 25,000/-.
 
Therefore, I earnestly make an appeal from all those who would like to assists Hussain Khan and his family to complete his house and to cover his living cost and the medicines by contributing whatever means to the following bank account:
 
Thank you for your kind assistance and May Allah accept all your good deeds, reward and bless you and your family ameen.
 
Please pass this message as many as possible  
.
 
Below are the details to send all your donations  
 
 A . R Nasera Ummah (Spouse)
 
A/C No 8790016346
 
Commercial Bank – Mawanella , Sri Lanka
      Contact No +944 357200594
 
 
Thank you 
 
 
Salman Faris
KSA

Healthy Eating Tips

A healthy diet should include a good variety of nutritious foods. These include breads, pastas, fruits and vegetables. Eating breakfast is also an important part of a healthy diet.

Healthy diets contain a variety of foods

In general, we should all eat:
A wide variety of nutritious foods
Plenty of breads and cereals (particularly wholegrain), vegetables, legumes (such as chickpeas) and fruit
Low salt foods, and use salt sparingly
Small amounts of foods which contain added sugars.

Physical activity
A good balance between exercise and food intake is important, as this helps to maintain a healthy body weight. About 30 minutes of physical activity, such as walking, is recommended every day.

Keep fat to a minimum
Adult diets should be low in fat, especially saturated fat. Saturated fat, which is the predominant fat in animal products, is more easily deposited as fat tissue than unsaturated fats. Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise.

Small amounts of polyunsaturated and mono-unsaturated fats may have some health benefits when they are part of a healthy diet. Polyunsaturated fats are generally thought to lower blood cholesterol levels. Polyunsaturated omega-3 fatty acids, which are found in fish, are thought to have an anti-clotting effect on blood and may lower blood pressure.

Eat less high kilojoule foods
The total amount of energy-dense (high kilojoule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods you eat. This will provide essential nutrients, help to make you feel ‘full’ and also reduce the amount of fat in your diet.

Eat foods rich in calcium and iron
It is important for all Australians to eat foods which contain iron and calcium. In particular:
Calcium – is important for infants, women and girls..
Iron – is important for women, girls, vegetarians and athletes.

Healthy diets for babies and children
Follow these guidelines to help encourage a healthy diet for your infant or child:
Babies – encourage your baby to breastfeed for the first year of life. In most cases, breastfeeding should be the only source of food in the first six months. If you use formula, be careful not to overfeed or underfeed your baby.
Sugar – children should eat only a small amount of foods that contain sugar.
Low fat diets – these are not appropriate for infants and young children under two years of age. A diet low in fat, especially saturated fat, may be considered for older children.
Drinks – infants and children should be encouraged to choose water as their preferred drink.

Don’t let children skip breakfast
Children who skip breakfast generally have below average nutrition. Their diets contain less:
Calcium
Iron
Dietary fibre
Vitamins such as riboflavin and niacin.

Skipping breakfast becomes more common as children get older. Some schools have introduced breakfast programs because they were concerned about children who skip breakfast. Children did better in school once the program was introduced.

Tips for easy breakfasts
Here are some easy-to-prepare, healthy breakfast ideas:

Fresh fruit with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or mono-unsaturated) .
Toast with cheese and tomato. Hot or cold reduced fat milk..
Rolled oats with sultanas and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or mono-unsaturated) . Orange juice.
Baked beans on toast. Orange juice.

Things to remember
Calcium and iron are important nutrients in our diets.
Infants and young children should not be placed on low fat diets.
Encourage infants and children to choose water as their preferred drink.
Children will have better nutrition and do better at school if they eat breakfast.

Acknowledgement
This information has been sourced from the Better Health Channel in consultation with Deakin University - School of Exercise and Nutrition Science.

HOLY QURAN


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