EATING HEALTHY DIET DURING COVID-19 PANDEMIC

Eating a healthy diet is very important during the COVID-19 pandemic. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections.

While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer.

For babies, a healthy diet means exclusive breastfeeding in the first six months, with the introduction of nutritious and safe foods to complement breast milk from age 6 months to 2 years and beyond. For young children, a healthy and balanced diet is essential for growth and development. For older people, it can help to ensure healthier and more active lives.

EATING HEALTHY DIET DURING COVID-19 PANDEMIC

Tips for maintaining a healthy diet:

Eat a variety of food, including fruits and vegetables

• Every day, eat a mix of whole grains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables , with some foods from animal sources (e.g. meat, fish, eggs and milk).

Eat a variety of food, including fruits and vegetables

• Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.

• For snacks, choose raw vegetables, fresh fruit, and unsalted nuts.

Cut back on salt

• Limit salt intake to 5 grams (equivalent to a teaspoon) a day.

• When cooking and preparing foods, use salt sparingly and reduce use of salty sauces and condiments (like soy sauce, stock or fish sauce).

• If using canned or dried food, choose varieties of vegetables, nuts and fruit, without added salt and sugars.

• Remove the salt shaker from the table, and experiment with fresh or dried herbs and spices for added flavor instead.

• Check the labels on food and choose products with lower sodium content.

Cut back on salt

Eat moderate amounts of fats and oils

• Replace butter, ghee and lard with healthier fats like olive, soy, sunflower or corn oil when cooking.

• Choose white meats like poultry and fish which are generally lower in fats than red meat; trim meat of visible fat and limit the consumption of processed meats.

• Select low-fat or reduced-fat versions of milk and dairy products.

Eat moderate amounts of fats and oils

• Avoid processed, baked and fried foods that contain industrially produced trans-fat.

• Try steaming or boiling instead of frying food when cooking.

Limit sugar intake

• Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, flavored water, energy and sports drinks, ready-to-drink tea and coffee and flavored milk drinks.

• Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate. When other dessert options are chosen, ensure that they are low in sugar and consume small portions.

Limit sugar intake

• Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods given to children under 2 years of age, and should be limited beyond that age.

Stay hydrated: Drink enough water

Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories.

Stay hydrated: Drink enough water

Avoid hazardous and harmful alcohol use

Alcohol is not a part of a healthy diet. Drinking alcohol does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease and mental illness. There is no safe level of alcohol consumption.

Avoid hazardous and harmful alcohol use

Breastfeed babies and young children

Breast milk is the ideal food for infants. It is safe, clean and contains antibodies which help protect against many common childhood illnesses. Babies should be breastfed exclusively during the first 6 months of life, as breast milk provides all the nutrients and fluids they need.

• From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Breastfeeding should continue under babies at 2 years of age or beyond.

Women with COVID-19 can breastfeed if they wish to do so and should take infection prevention and control measures.

Breastfeed babies and young children

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How to Protect yourself and others from the spread COVID-19

You can reduce your chances of being infected or spreading COVID-19 by taking some simple precautions:

• Regularly and thoroughly clean your hands with an alcohol-based hand rub or wash them with soap and water. Why? Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands. 

Safe use of alcohol based hand sanitizers

• Maintain at least 1 metre (3 feet) distance between yourself and others. Why? When someone coughs, sneezes, or speaks they spray small liquid droplets from their nose or mouth which may contain virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person has the disease.

Maintain Distance

• Avoid going to crowded places. Why? Where people come together in crowds, you are more likely to come into close contact with someone that has COIVD-19 and it is more difficult to maintain physical distance of 1 metre (3 feet).

Avoid going to crowded places

• Avoid touching eyes, nose and mouth. Why? Hands touch many surfaces and can pick up viruses. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and infect you.

Avoid touching eyes

• Make sure you, and the people around you, follow good respiratory hygiene. This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately and wash your hands. Why? Droplets spread virus. By following good respiratory hygiene, you protect the people around you from viruses such as cold, flu and COVID-19.

good respiratory hygiene

Stay home and self-isolate even with minor symptoms such as cough, headache, mild fever, until you recover. Have someone bring you supplies. 

Stay home and self-isolate

If you need to leave your house, wear a mask to avoid infecting others. Why? Avoiding contact with others will protect them from possible COVID-19 and other viruses.

Mask

If you have a fever, cough and difficulty breathing, seek medical attention, but call by telephone in advance if possible and follow the directions of your local health authority. Why? National and local authorities will have the most up to date information on the situation in your area. Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also protect you and help prevent spread of viruses and other infections.

Call for Help

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Best and Safe use of alcohol based hand sanitizers

To protect yourself and others against COVID-19, clean your hands frequently and thoroughly. Use alcohol-based hand sanitizer or wash your hands with soap and water. If you use an alcohol-based hand sanitizer, make sure you use and store it carefully.

use of alcohol based hand sanitizers

Keep alcohol-based hand sanitizers out of children’s reach. Teach them how to apply the sanitizer and monitor its use.

Safe use of alcohol based hand sanitizers

• Apply a coin-sized amount on your hands. There is no need to use a large amount of the product.

• Avoid touching your eyes, mouth and nose immediately after using an alcohol-based hand sanitizer, as it can cause irritation.

• Hand sanitizers recommended to protect against COVID-19 are alcohol-based and therefore can be flammable. Do not use before handling fire or cooking.

• Under no circumstance, drink or let children swallow an alcohol-based hand sanitizer. It can be poisonous.

• Remember that washing your hands with soap and water is also effective against COVID-19.

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The genetic code

Genetic information is information for synthesizing proteins, and since proteins consist of 20 different amino acids bonded in particular sequences, the genetic information must tell how to position the amino acids correctly in a polypeptide chain.

It is believed that each of the 20 different amino acids is represented in a DNA molecule by a particular sequence of 3-nucleotide groups. That is, the sequence C, G, A in a DNA strand represents one kind of amino acid; the sequence G, C, A represents another kind, and T, T, A still another kind.

Genetic Code For Certain Amino Acids 

Thus, the sequence in which the nucleotide groups are arranged within a DNA molecule can denote the arrangement of amino acids within a protein molecule. This method of storing information used for the synthesis of particular protein molecules is termed the genetic code.

Although DNA molecules are located in the chromatin within a cell's nucleus, protein synthesis occurs in the cytoplasm. Therefore the genetic information must somehow be transferred from the nucleus into the cytoplasm. This transfer of information is the function of certain RNA molecules.

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Powers of Food Safety Officer

Food safety officer have various powers, those are given below -

(1) The Food Safety Officer may –

• (a) take a sample – (i) of any food, or any substance, which appears to him to be intended for sale, or to have been sold for human consumption; or (ii) of any article of food or substance which is found by him on or in any such premises; which he has reason to believe that it may be required as evidence in proceedings under any of the provisions of this Act or of the regulations or orders made thereunder
• (b) seize any article of food which appears to the Food Safety Officer to be in contravention of this Act or the regulations made thereunder
• (c) keep it in the safe custody of the food business operator such article of food after taking a sample; and in both cases send the same for analysis to a Food Analyst for the local area within which such sample has been taken: Provided that where the Food Safety Officer keeps such article in the safe custody of the food business operator, he may require the food business operator to execute a bond for a sum of money equal to the value of such article with one or more sureties as the Food Safety Officer deems fit and the food business operator shall execute the bond accordingly. 

What is the Powers of Food Safety Officer

2) The Food Safety Officer may enter and inspect any place where the article of food is manufactured, or stored for sale, or stored for the manufacture of any other article of food, or exposed or exhibited for sale and where any adulterant is manufactured or kept, and take samples of such articles of food or adulterant for analysis. 

Powers of Food Safety Officer

3) Where any sample is taken, its cost calculated at the rate at which the article is usually sold to the public shall be paid to the person from whom it is taken. 

4) Where any article of food seized under clause (b) of subsection (1) is of a perishable nature and the Food Safety Officer is satisfied that such article of food is so deteriorated that it is unfit for human consumption, the Food Safety Officer may, after giving notice in writing to the food business operator, cause the same to be destroyed. 

5) The Food Safety Officer shall, in exercising the powers of entry upon, and inspection of any place under this section, follow, as far as may be, the provisions of the Code of Criminal Procedure, 1973 (2 of 1974) relating to the search or inspection of a place by a police officer executing a search warrant issued under that Code. 

Food Safety Officer

6) Any adulterant found in the possession of a manufacturer or distributor of, or dealer in, any article of food or in any of the premises occupied by him as such and for the possession of which he is unable to account to the satisfaction of the Food Safety Officer and any books of account or other documents found in his possession or control and which would be useful for, or relevant to, any investigation or proceeding under this Act, may be seized by the Food Safety Officer and a sample of such adulterant submitted for analysis to a Food Analyst: Provided that no such books of account or other documents shall be seized by the Food Safety Officer except with the previous approval of the authority to which he is subordinate. 

Food Safety Officer

7) Where the Food Safety Officer takes any action under clause (a) of sub-section (1), or sub-section (2), or sub-section (4) or sub-section (6), he shall, call one or more persons to be present at the time when such action is taken and take his or their signatures. 

8) Where any books of account or other documents are seized under sub-section (6), the Food Safety Officer shall, within a period not exceeding thirty days from the date of seizure, return the same to the person from whom they were seized after copies thereof or extracts there from as certified by that person in such manner as may be prescribed by the Central Government have been taken: Provided that where such person refuses to so certify and a prosecution has been instituted against him under this Act, such books of account or other documents shall be returned to him only after copies thereof and extracts there from as certified by the court have been taken. 

Food Safety Officer

9)When any adulterant is seized under sub-section (6), the burden of proving that such adulterant is not meant for purposes of adulteration shall be on the person from whose possession such adulterant was seized. 

10) The Commissioner of Food Safety may from time to time issue guidelines with regard to exercise of powers of the Food Safety Officer, which shall be binding: Provided that the powers of such Food Safety Officer may also be revoked for a specified period by the Commissioner of Food Safety.

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Powers and Duties of Food Safety Officer

In India, Power duties and responsibilities of food safety officer are given below - 

(i) Without prejudice to the powers conferred on him under section 38 of the Act, where the Food Safety Officer is of the opinion or he has reason(s) to be recorded in writing that in the given situation it is not possible to comply with the provision of section 38 (1) (c) or the proviso to section 38(1) for reasons like non availability of the Food Business Operator, the Food Safety Officer may seize the adulterant or food which is unsafe or sub-standard or mis-branded or containing extraneous matter, may seal the premises for investigation after taking a sample of such adulterant or food for analysis.

Powers and Duties of Food Safety Officer

(ii) Where the Food Safety Officer is of the opinion or he has reason(s) to believe that any person engaged in selling, handling or manufacturing any article of food is suffering from or harbouring the germs of any infectious disease, he may cause such person to be examined by a qualified medical professional duly authorized by the Designated Officer. Provided that where such person is a female, she shall be examined by a qualified lady medical professional duly authorized by the Designated Officer. If on such examination the qualified medical professional certifies that such person is suffering from any such disease, the Food Safety Officer may by order in writing under intimation to the Designated Officer direct such person not to take part in selling or manufacturing any article of food. 

(iii) Furthermore, it shall be the duty of the Food Safety Officer-

(a) To inspect, as frequently as may be prescribed by the Designated Officer, all food establishments licensed for manufacturing, handling, packing or selling of an article of food within the area assigned to him.

(b) To satisfy himself that the conditions of licenses are being complied with by each of the Food Business Operators carrying on business within the area assigned to him and report to the Designated Officer.

Powers and Duties of Food Safety Officer

(c) To procure and send for analysis if necessary, samples of any article of food which he has reason to believe or on the basis of information received including from a purchaser are bein manufactured, stocked or sold or exhibited for sale in contravention of the provisions of the Act, or rules and regulations framed thereunder. 

(d) To draw samples for purposes of surveillance, survey and research, which shall not be used for prosecution.

(e) To investigate any complaint which may be made to him in writing in respect of any contravention of the provisions of the Act, or rules framed thereunder; (f) To maintain a data base of all Food Business within the area assigned to him.

(g) To recommend Desidnated Officer to issue of improvement notices to the Food Business Operator whenever necessary.

(h) To maintain a record of all inspections made and action taken by him in the performance of his duties, including the taking of samples and seizure of stocks, and to submit copies of such records to the Designated Officer as directed in this regard; 12 adhkarion ke karya avam dayitava 3 (i) To make such inquiries and inspections as may be necessary to detect the manufacture, storage or sale of articles of food in contravention of the Act or rules framed thereunder.

(j) To stop and inspect any vehicle suspected to contain any unsafe food or food which does not comply with the provisions of this Act and rules, intended for sale or delivery for human consumption.

(k) To recommend to the Designated Officer giving specific grounds, suitable action in regard to licenses issued to any Food Business Operator, if on inspection the Food Safety Officer finds that the Food Business Operator had violated the conditions for grant of license; 

(l) To carry out food safety surveillance to identify and address the safety hazards.

Powers and Duties of Food Safety Officer

(m) To respond to incidents of food poisoning in his area and to send report to and assist the Designated Officer to enable him to initiate corrective action.

(n) To facilitate preparation of Food safety plans for Panchayat and Municipalities in accordance with the parameters and guidelines given in schedule IV of Chapter 3 of Regulations. 

(o) To detain imported packages which are suspected to contain articles of food, the import or sale of which is prohibited.

(p) To coordinate with the Food Business Operators within his area of operation and facilitate the introduction of food safety systems by the Food Business Operators. 

(q) To perform such other duties, as may be entrusted to him by the Designated Officer or Food Safety Commissioner having jurisdiction in the local area concerned.

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Thyroid Gland and Hormone Structure Function

The thyroid gland, is a very vascular structure that consists of two large lobes connected by a broad isthmus. It is located just below the larynx on either side and in front of the trachea. It has a special ability to remove iodine from the blood.

Structure of the Gland

The thyroid gland is covered by a capsule of connective tissue and is made up of many secretory parts called follicles. The cavities of the follicles are lined with a single layer of Cuboidal epithelial cells and are filled with a clear, viscous Glycoprotein called colloid. The follicle cells produce and secrete hormones that may be stored in the colloid or released into the blood of nearby capillaries.

Structure of the Gland

Thyroid Hormones and Their Functions

The thyroid gland produces several hormones that have marked effects on the metabolic rates of most body cells and one hormone that influences the level of blood calcium. Of the hormones that affect metabolic rates, the most important are thyroxine and triiodothyronine. 

Thyroxine and Triodothyronine

They act to increase the rate of energy release from carbohydrates and the rate of protein synthesis. They also accelerate growth in young persons and stimulate activities of the nervous system. As was explained earlier, the release of these hormones is controlled by the hypothalamus and pituitary gland.

Thyroid Gland

Before follicle cells can produce thyroxine and triiodothyronine, they must be supplied with iodine salts (iodides). Such salts are normally obtained from foods, and after they have been absorbed from the intestine, they are carried by the blood to the thyroid gland. 

An efficient active transport mechanism called the iodine pump moves the iodides into the follicle cells, where they are used together with an amino acid (tyrosine) in the synthesis of the hormones Follicle cells also secrete the substance called thyroglobulin, which is the main ingredient of thyroid colloid. 

Thvroglobulin is used to store thyroid hormones whenever they are produced in excess. The stored hormones are bonded to the thyroglobulin until the hormone concentration of the body fluids drops below a certain level; then enzymes cause the hormones to be released from the colloid, and they diffuse into the blood. 

Once they are in the blood, thyroid hormones combine with blood proteins (alpha globulins) and are transported to body cells in this form.

Although triiodothyronine is nearly five times more potent, thyroxine accounts for at least 95% of the circulating thyroid hormone.

The thyroid hormone that influences blood calcium levels is a polypeptide called calcitonin.

Calcitonin

This substance helps regulate the calcium level by inhibiting the rate at which calcium leaves the bones and enters the extracellular fluids.

This is accomplished by decreasing the bone resorbing activity of osteoclasts. At the same time, calcitonin causes an increase in the rate of calcium deposit in bone matrix by stimulating the activity of osteoblasts.

Thus, calcitonin acts to lower the concentration of blood calcium—an effect exactly opposite that promoted by parathyroid hormone. 

The secretion of calcitonin is thought to be controlled directly by the blood calcium level. As this level increases, so does the secretion of calcitonin.

Following chart reviews the actions and controls of the thyroid hormones -

Actions and controls of the thyroid hormones

Growth Hormone

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Growth hormone Notes Summary

Growth hormone (GH or somatotropin) is a protein that generally stimulates body cells to increase in size and undergo more rapid cell division than usual. How GH accomplishes this action is not completely understood. It is known, however, that the hormone enhances the movement of amino acids through cell membranes and causes an increase in the rate at which cells convert these molecules into proteins.

GH also causes cells to decrease the rate at which they utilize carbohydrates and to increase the rate at which they use fats. The hormone's effect on amino acids seems to be the more important one.

Although the exact mechanism for controlling growth hormone secretion is unknown, it appears to involve two substances from the hypothalamus called growth hormone-releasingfactor (GRF) and growth hormone release-inhibiting factor (GIH or somatostatin).

A person's nutritional state also seems to play a role in the control of GH, for more of it is released during periods of protein deficiency and of abnormally low blood glucose concentration. Conversely, when blood protein and glucose levels are increased, there is a resulting decrease in growth hormone secretion. 

Apparently the hypothalamus is able to sense changes in the concentrations of certain blood nutrients, and it releases GRF in response to some of them.

If growth hormone is not secreted in sufficient amounts during childhood, body growth is limited, and a type of dwarfism (hypopituitary dwarfism) results. In this condition, body parts are usually correctly proportioned and mental development is normal. However, an abnormally low secretion of growth hormone is usually accompanied by lessened secretions from other anterior lobe hormones, leading to additional hormone deficiency symptoms. For example, a hypopituitary dwarf often fails to develop adult sexual features unless hormone therapy is provided.

Hypopituitary dwarfism is sometimes treated by administering growth hormone, and this treatment may stimulate a rapid increase in height. The procedure, however, must be started before the epiphyseal disks of the person's long bones have become ossified. Otherwise growth in height is not possible.

An over secretion of growth hormone during childhood may result in gigantism— a condition in which the person's height may exceed 8 feet. Gigantism, which is relatively rare, is usually accompanied by a tumor of the pituitary gland. In such cases, various pituitary hormones in addition to GH are likely to be secreted excessively, so that a giant often suffers from a variety of metabolic disturbances and has a shortened life expectancy. 

Gigantism

If growth hormone is secreted excessively in an adult, after the epiphyses of the long bones have ossified, the person does not grow taller. The soft tissues, however, may continue to enlarge and the bones may become thicker. As a consequence, an affected individual may develop greatly enlarged hands and feet, a protruding jaw, and a large tongue and nose. This condition is called acromegaly, and like gigantism, it is often associated with a pituitary tumor.

Acromegaly patient 

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Oxytocin

Oxytocin also has an antidiuretic action, but it is weaker in this respect than ADH. In addition, it can cause contractions of the smooth muscles in the uterine wall. 

This hormone is released near the end of pregnancy and may play a role in childbirth by stimulating uterine contractions. 

The mechanism that triggers the release of oxytocin is not clearly understood. It is known, however, that the uterus becomes more and more sensitive to oxytocin's effects during pregnancy. 

Also, it is believed that stretching of liter me and vaginal tissues late in pregnancy, caused by the growing fetus, may initiate nerve impulses to the hypothalamus. 

The hypothalamus may then signal the posterior lobe to release oxytocin, which in turn, enhances uterine wall contractions during labor. 

Oxytocin also has an effect upon the breasts, causing contractions in certain cells associated with milk-producing glands and their ducts. 

In lactating breasts, this action forces liquid from the milk glands into the milk ducts and causes the milk to be ejected from the breasts—an effect that is necessary before milk can be removed by sucking.

Sucking the nipple of a breast initiates nerve impulses that travel to the mother's hypothalamus. The hypothalamus responds by signaling the posterior lobe to release oxytocin, which in turn stimulates the release of milk. Thus, milk is normally not ejected from the milk glands and ducts until it is needed. 

Oxytocin has no established function in males. 

If the uterus is not contracting sufficiently to expel a fully developed fetus, commercial preparations of oxytocin are sometimes used to stimulate uterine contractions. Such preparations are often administered to the mother following childbirth to ensure that the uterine muscles contract enough to squeeze broken blood vessels closed, minimizing the danger of hemorrhage.

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Basic knowledge about Skin with their functions Notes Summary

The skin is the largest and probably the most versatile organ of the body. 

Functions of skin

• Protective covering.
• Aids in the regulation of body temperature.
• Houses sensory receptors..
• Contains sensory (somatic) nerve endings of pain, temperature and touch.
• Synthesizes various chemical substances.
• Persons are recognized and their ages are often judged by their skin characteristics. 
• Protects the underlying structures from injury and from invasion by microbes.

Structure of skin

The skin has a surface area of about 1.5 to 2 m2 in adults and it contains glands, hair and nails.  

The skin is composed of two distinct layers of tissues. The outer layer, called the epidermis, contains stratified squamous epithelial cells. The inner layer, or dermis, is thicker than the epidermis, and it includes a variety of tissues, such as epithelial tissue, fibrous connective tissue, smooth muscle tissue, nerve tissue, and blood. Between the skin and underlying structures there is a layer of subcutaneous fat. 

Beneath the dermis are masses of loose connective and adipose tissues that bind the skin to underlying organs. This is called the subcutaneous layer.

Structure of skin

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