Wanna Go Gluten Free?

The internet is littered with information on a special diet can ease digestive problems in those who are sensitive to gluten, a protein found in certain grains. Additionally, many sites mention that avoiding gluten might reduce headaches, fatigue, hyperactivity and autism symptoms.

However, are these sites reliable providers of information? Is gluten-free the cure-all?

Nada Jawahery, Registered Dietician at Royal Bahrain Hospital tackles the topic. “Although, it may be true that gluten reactions are responsible for numerous health problems, there are a lot of alternative practitioners out there that blame gluten for everything, even though there's not a lot of research behind it.”

“Gluten causes big problems in individuals with a rare condition called Celiac disease. This condition is a result of an autoimmune response that results in damage to the lining of the small intestine after gluten is eaten. The damage results in malabsorption of important nutrients in food and, if untreated, the individual eventually becomes malnourished. Symptoms of celiac disease include extreme fatigue, anemia, weight loss and severe diarrhea. It's imperative that anyone with celiac disease follows a gluten-free diet, even the occasional slip can be damaging!”

Nonetheless, Nada clarifies that for people who don’t have celiac disease, the chance of gluten sensitivity is probably low, existing in probably no more than 1 % of the Bahraini population.

“The good news is that a gluten-free diet is generally considered safe. A dietitian can help to ensure you're getting all the necessary vitamins and nutrients if you decide to undertake a gluten-free diet. Although it may seem like an easy diet to follow, in truth small amounts of gluten-containing grains find their way into a large number of foods. Gluten can be found in prepared foods, from thickening agents to fillers in foods ranging from ketchup to ice cream! So it is important to be able to identify the gluten containing agents and to check the list of ingredients on products. A gluten-free diet can also be high in calories and contribute to weight gain if you're not careful. Many processed gluten-free foods are made with more sugar, fat, carbs, and contain more calories than their gluten-containing counterparts.”

However, there is no added benefit to eliminating gluten to improve your health unless you are truly intolerant to gluten. If people want to follow a gluten-free diet and they don't mind it, it is completely safe while they're willing to bear the inconvenience and cost.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: nada.Jawahery@royalbhrn.com

Stay Fit & Stable

Did you know that your core is where all movement in your body originates? Mr. Hareesh Prabahakar, Physiotherapist at Royal Bahrain Hospital, highlights that many researches have concluded that core stability is essential for the maintenance of an upright posture, especially for movements and lifts that require extra effort such as lifting a heavy weight from the ground to a table. “Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise. It is also believed that insufficient core stability can result in lower back pain, poor posture and lethargy.”

“Nowadays, even though core exercises are known to be an important part of the exercise program aside from routine pushups and sit-ups it is more often neglected. The core muscles include the muscles around your pelvis, lower back, hips and abdomen, where the center of gravity is located. Core exercises help to train these muscles to work in harmony, leading to better balance and stability for all of your activities. Strong core muscles make it easier to do many physical activities.”

According to Hareesh, any exercise that involves the use of abdominal and back muscles in coordinated fashion counts as a core exercise, making it unnecessary for special exercise equipment. Basic exercises that will enhance the core fitness include bridge, abdominal crunch, plank and quadruped. Doing balancing activities on a fitness ball is a fun alternative to the basic core strengthening routine.

“Core strength exercises can be done on a carpeted floor or mat. Special attention is to be taken to breathe freely and deeply during each core-strength exercise.  For starters, each core strengthening exercise can be done at least three times a week for five repetitions, which is slowly progressed to 10 -15 repetitions as core strength improves.”

Hareesh also provides tips for optimal results. “Choose exercises that work your core muscles simultaneously, rather than isolate each muscle group in your trunk. Also, focus on quality of movement rather than quantity. When starting out, take it slow and learn how to properly perform each exercise with optimal technique. It’s important to breathe freely while doing each of the exercises in your core strengthening workout, even though instinct may be to hold your breath during an exercise.” Additionally, Hareesh advises that you take a break when muscles feel tired, and to wait at least a day between workouts if you feel fatigued.

“A physiotherapist will be able to point out correct body position and alignment, which is crucial to performing core strengthening exercises. Most importantly core strengthening is just one part of a complete fitness program which also includes aerobic exercise and flexibility training.”

 Mr. Hareesh Prabahakar [BPT], is a Physiotherapist at Royal Bahrain Hospital. To book your appointment call 17246800 or visit www.royalbahrainhospital.com