Food for Thought

 

When thousands of people die in terrorist attacks or when hundreds meet their end in natural disasters like cyclone, flood or earthquake, they are rightly considered as global tragedies with manifold implications. However, when the same numbers of people die each day of unnecessary, preventable diseases like diabetes and heart ailments, nobody even raises eyebrows or misses a wink.

Yes, the diseases I am referring to are the ones which can be prevented with minor thoughtful modifications in your lifestyle, eating habits and activity levels. And yet, we don’t seem to care until these diseases strike us or our dear ones. We ignore the daily warning bells(read lowering energy levels, digestive complaints, increasing waistlines, receding hairlines and soaring stress levels ) and choose to wait for the inevitable to strike. Ever wondered why?

Why do we surrender ourselves to a life of wrong food choices, unhealthy stimulants, minimal physical activity and environmental pollution? A disease like diabetes or kidney failure don’t come up overnight  and are in fact results of subjecting our bodies to assault of free radicals. The free radicals are basically minute bombs sitting in our livers, kidneys, pancreas, hearts and blood and waiting to explode. Ironically, we only are to be blamed for their excess production owing to our lifestyle choices. This free radical activity disintegrates our immunity, impairs our bodily functions and makes us susceptible to a host of diseases and chronic disorders.

So how do we take control?

One sure way of taking control is by watching what we put on our plates. Another way can be to regularly indulge in any physical activity of choice, perhaps as simple as walking or swimming. Yet another way could be to try being a cold turkey and quit smoking, drugs and excess alcoholic intake.

Well, you might not be able to fight your genetic predisposition for a particular ailment or for that matter  contribute much towards lowering environmental pollution or pesticides in foods. But you can definitely arm yourself with an arsenal of good nutrition and correct lifestyle preferences.

A vibrant, disease free life is waiting to be embraced, you just need to take that first step! Choose a change today, which you can follow for a lifetime.

So, what are you waiting for?

The Right PCOS Diet

Women with PCOS (polycystic ovarian syndrome), are researched to be at a greater risk for heart diseases, obesity, diabetes and infertility. Among other factors, an optimum diet may serve as an essential treatment tool for effective management of PCOS and its related complications. This diet and PCOS relation gets emphasis because of the role diet can play in combating the insulin resistance, which happens among PCOS sufferers. The article is an attempt to highlight the role of diet in PCOS and also to provide certain practical guidelines for proper meal planning.

 

Insulin is a hormone which is produced in the pancreas with the primary function of converting the foods (especially carbohydrates) in to the energy. It helps in the transport of glucose to our muscles, fat and liver cells through blood stream. However, during PCOS, this function tends to get impaired, due to which the process of getting the glucose out of the blood into the cells gets affected. The result is that the body secretes more and more of insulin to get this excess glucose out of the blood and in turn creates havoc with the hormonal levels, ability to lose weight, LDL and triglycerides levels. Hence, the best way to treat PCOS and its symptoms would be to correct the underlying insulin resistance problem with diet, exercise and if needed, weight loss.

 

Studies have shown that losing only 5-10% of body weight can lead to substantial improvement in your skin health, menstrual cycle irregularity, response to insulin and even fertility issues. A typical low fat and high carb is not going to work for such patients as carbohydrates, especially the refined ones, will quickly get converted in to glucose and cause elevated blood glucose levels, which in turn will increase the insulin production and its related problems. The key to success for PCOS diet is a low glycemic index diet, which maintain a steady blood glucose levels and also help to reduce weight.

 

So what do you eat?

 

Well, the non-obese women with PCOS problem who get regular periods may eat a balanced diet with approx. 50-55% of calories from complex carbohydrates( whole grains, fruits and vegetables) and 20-30% from lean proteins( egg whites, whole pulses and low fat dairy products). However, an obese patient with insulin resistance may need to lower the carb intake to 40% and replace the carbohydrates with healthy mono unsaturated fats like omega 3 fatty acids( flax seeds, olive oil and fish). The diet plan should be tailored as per individual requirement and degree of insulin resistance and the effectiveness of the diet plan may be determined by factors such as improvement in menstrual cycle regularity, weight loss or decreased insulin levels.

 

A few dietary guidelines to combat PCOS

 

• Try to select lower glycemic index foods such as whole grains( jowar, bajra, whole wheat, green vegetables, etc)as they will cause a slower rise in blood sugar levels. For example, oat flakes or wheat daliah (10 gm fiber/1/2 cup) has a lower glycemic index than cornflakes (1 gm fiber/1/2 cup).Simply put, add fiber in your diet by selecting wheat breads over white breads, wheat rotis over rice or maida naans, fresh fruits over fruit juices.
• Do cut down your carbohydrate levels so low that you induce ketosis. Try to space the carbohydrates evenly through thedday and eat small and frequent meals rather than 3 large meals.
• Restrict intake of those carbohydrates that trigger more hunger or cravings (ie. Refined sugar, sweets, candies or chocolates which triggers craving for some people). Choose dates or honey to meet your sugar cravings.
• Suggested vitamin / mineral supplements: Taking calcium 1000 mg – 1500 mg  (take two – three  500 mg pills a day as prescribed but be sure to space them out as you can only absorb 500 mg at a time). You may also add a multivitamin with minerals like folic acid, especially so, if you are trying to get pregnant.
• Drink at least 8-10 glasses of water per day as a high fiber carbohydrate intake can cause dehydration.
• For heart health, limit foods high in saturated  and trans fats (ie, whole milk and products, butter, red meat, fried foods, rich desserts, etc.). Select mainly monounsaturated fats (ie. olive oil, canola oil, nuts) and omega 3 fats -fatty fish (such as bangda, rohu, sardines, surmai), flaxseed, nuts as these fats are heart friendly.
• Exercise on a regular basis to lose weight and improve insulin response.

The above are just a few tips to guide you on a healthy path and to fight PCOS. An individualized diet strategy shall aid in lowering weight, decreasing the insulin resistance and also to improve your heart and over all health.

 

Healthy Eating Tips for Working Women

 

Making healthy eating a part of your life can be a tricky challenge, if you are a working woman with demanding personal and professional commitments.

It’s a similar story for many women- leaving for work with a cup of coffee hurriedly had with some biscuits or jam and toast, another two cups of coffee or tea at office, lunch that’s usually eaten out with friends or clients or some sandwiches or puffs from a fast food outlet. Another cup of coffee in the evening with some cake or cookies shared with colleagues, perhaps followed by a small bar of chocolate to get rid of those gnawing feeling of irritability that creep up. Dinner is often ordered from a restaurant because your cook plays truant and you’re a bit too tired to cook. Sound like someone you know?

 

Sure, you are a master at multi tasking and juggling time, but when it comes to eating a healthy balanced diet, most of us fall short of expectations. Understandably ready to eat food packets or frozen foods do seem very tempting- they’re convenient and time-saving. But, unfortunately most packaged and processed foods are full of sugar, preservatives and contain little or no nutritional value. Result? Weight gain, poor concentration, restlessness, irritability, low energy, hyperactivity, allergies, frequent colds, earaches and food cravings. So what do overworked people eat?

 
Ironically, the busier you are the more crucial it is for you to eat healthy. And healthful eating need not be too time consuming…. all it requires is some awareness and planning. I am listing down a few Healthy eating tips for working women.

 

Tips for eating on your desk

 

Spending the lunch hour in front of the computer and eating on the office desk while reading mails, answering calls or shuffling papers is common among those who are overworked. But, this habit comes with its own set of health issues. Since you are more engrossed in the mail and not the food, you tend to overeat. Also it takes away that one hour of getting up from your chair, interacting with your colleagues and the much needed movement to your limbs. Thus, it is advisable to look out for an alternate place to dine like your office canteen, cafeteria, restaurant or even your friend’s desk. However, if you can’t just break away, follow these tips-

• Have a lunch which is moderate in size and needs your attention. Have chappatis with vegetables or rice with beans, instead of grabbing a sandwich or a franky.
• Carry salads, nuts, fruits, wheat cookies and yoghurt as handy snacks, if your lunch is going to be delayed
• Walk around, whenever possible. Walk to the cooler, vending machine or the copier instead of getting them on your desk by an office helper.
• Eat with a friend to break the work monotony, refresh your self and also to improve your productivity and efficiency.
• Avoid making it a daily habit.

 

Tips to eat on the go

• A restaurant that offers seafood is a good choice.
• Choose dishes that you can have grilled, baked, barbequed, steamed or roasted.
• Request that your food be prepared in less oil and that sauces, toppings, dressings and cheese be served separately. You could have a salad dressing made of olive oil and vinegar.
• If you’re having a sizzler avoid the sauce and French fries, if you’re having soup avoid the ones that are corn, cream and white sauce based and settle for clear soup.
• Always have whole wheat bread instead of white bread. Have tandoori rotis instead of naans and dals without extra butter toppings or ‘tadka’.
• Avoid fried foods and sugar totally.

 

Tips to make smart food choices

 

• An optimum diet consists of fresh foods that are high in complex carbohydrates and fiber, low in fat, salt and sugar and moderate in protein
• Consume more fresh fruits, vegetables, legumes and whole grains and reduce your intake of simple carbohydrates such as refined sugar, maida and alcohol- they’re high in calories and low in food value
• Reduce caffeine and salt intake: Limit yourself to 1-2 cups of coffee daily anything over that could wear down your adrenal glands and stress your body causing restlessness, insomnia and a racing heartbeat. Instead switch to green tea, lime water or buttermilk.
• Eat in a relaxed atmosphere, eat slowly and chew your food thoroughly
• Never skip breakfast and eat smaller meals more frequently.
• Plan your grocery shopping on the weekends and if possible prepare bigger batches of ready to add masala ( onion—tomato paste, ginger garlic paste), or even precut vegetables.

 

Time, habit and convenience probably determine your food choices. But it is assured that if you plan your daily meal in advance, a healthy and energetic life is just around the corner. Take the leap and be healthy!!

 

Glycemic Index and its Effect on your Blood Glucose levels

The concept of glycemic index of foods was developed to compare the postprandial (after food) response on the blood glucose levels after eating a constant amount of different carbohydrate-containing foods. Simply put, to observe if there is any marked difference in the levels of blood glucose after eating refined foods like white bread and high fiber foods like fruits or vegetables.

 

The glycemic index is basically a measure of the change in blood glucose following intake of carbohydrate-containing foods. There are some foods (like sweets and chocolates) which result in a marked rise followed by a rapid fall in blood glucose, whereas others produce a smaller peak along with a more gradual decline in plasma glucose. This drastic blood sugar level fluctuation is not desirable as it may promote heart diseases by increasing oxidative stress to the vasculature, alter the insulin response and also lead to mood swings and hypoglycemic episodes. A low GI food will release glucose more slowly and steadily and is thus desirable.

 

The glycemic loads of foods, meals, and diets are calculated by multiplying the glycemic index of the constituent foods by the amounts of carbohydrate in each food and then totaling the values for all foods. Foods with low glycemic indexes include oats, barley, bulgur, beans, lentils, legumes, pasta, whole wheat, rye, wheat bread, apples, oranges, milk, yogurt, and ice cream. Fiber, fructose, lactose, and fat are the dietary constituents that tend to lower glycemic response.

 

If eating carbohydrates increase blood glucose, then shouldn’t we restrict the intake of carbohydrates in our diets? 

Well, absolutely not. The dietary carbohydrate is an important component of a healthy diet. Carb digestion provides us with glucose, which is the primary fuel used by the brain and central nervous system. Moreover, the foods that contain carbohydrate are also important sources of many nutrients such as water-soluble vitamins and minerals as well as fiber. Even in diabetics, a low-carbohydrate diet is not recommended. Blood glucose is increased in individuals with diabetes in both the fed and fasted state. This abnormal metabolic response is due to insufficient insulin secretion, insulin resistance, or a combination of both. Although dietary carbohydrate increases postprandial glucose levels, avoiding carbohydrate entirely will not return blood glucose levels to the normal range. So it is imperative to have diets which provide 45–65% of calories from complex carbohydrate, with a minimum intake of 130 g carbohydrate/day for adults.

 

Knowing the glycemic index of a particular food helps in choosing the source of right carbohydrate in our diet and also which ones to avoid. The higher the rank of the carbohydrate ingested, the quicker it raises sugar levels in our blood, and hence more drastic fluctuations in the blood sugar levels and higher risk to related symptoms.

 

 

Glycemic Index Food Chart

Low Glycemic Index food (less than 55) 
Foods with GI index between 55 and 70 are consider intermediate
High Glycemic Index food GI (more than 70_

 A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person experiencing low blood sugar levels.

 

 

FOOD	GLYCEMIC INDEX
HONEY	91
WHITE BREAD	72
TABLE SUGAR	64
BANANA	61
POTATO	50
APPLE	38

 

In addition to the glycemic index, there are a variety of factors intrinsic to a given food that can influence its impact on blood glucose. These include the physical form of the food (i.e., juice versus whole fruit, mashed potato versus whole potato), ripeness, degree of processing, type of starch (i.e., amylose versus amylopectin), style of preparation (e.g., cooking method and time, amount of heat or moisture used), and the specific type (e.g., sphagetti versus macaroni) or variety (e.g., long grain versus white) of the food. Extrinsic variables such as the intake of protein and fat with carbohydrate sources, and degree of insulin resistance will also alter the effect of a specific carbohydrate-containing food on blood glucose concentration.

Satisfy your Hunger but Learn to Tame your Appetite !

 

Ever wondered ‘why do you eat, even though you are not hungry?, or just finished your meal, but still feel hungry? The answer lies in understanding the difference between your hunger and appetite sensations. Confused? Read on to know how to satisfy your hunger whilst taming your appetite!

 

Although appetite and hunger are closely related, they are quite different and distinct from each other.

In the nutrition circuit, the three primary factors regulating food intake may be listed as:

• The hunger centre, situated in the hypothalamus.
• The appetite centre, which is placed in the stem of the brain
• And the satiety centre, which is connected to the appetite and hunger centre through a neural system.

Why do we feel hungry?

It is the hunger centre that is responsible for the long term, metabolic, regulation of food intake over days and weeks. The hunger centre is responsible to maintain normal quantities of nutrient stores and to control the physiological manifestations of hunger. The factors which influence our hunger centre are:

• When we have lowered blood glucose concentrations, hunger center gets activated to cause the sensation of hunger.
• When amino acids (constituents of protein molecules) concentration in the blood decreases, hunger increases, although this effect is not perceived as powerful as our glucose requirement.
• When the number of fat molecules in the body increases, our physiological hunger actually decreases.
• When we’re exposed to cold weather, we are physiologically stimulated to eat more as cold temperature increases our need to provide fat for insulation against the cold. Hence the tendency to feel hungrier during winters.

So, what is appetite?

While hunger is a craving for food associated with a number of sensations such as  hunger pains or a “gnawing” feeling in the stomach, general tension, restlessness and ‘light headed’ feelings, appetite, is just a short-term, environmentally regulated stimulus to eat. The appetite is concerned with the eating factors like salivating, tasting, chewing, swallowing, and the clinical condition of the stomach and internal organs. Appetite is an emotional sensation associated with the desire to eat a certain food, based on the pleasure you experience while eating a particular food. As opposed to hunger, appetite may occur even when food reserves are sufficient.

Appetite versus Hunger

A clear distinction between the two can be put simply as ‘The desire for food is appetite while hunger is the sensation caused by fairly frequent and rhythmic contractions of the empty stomach, thus causing a desire for food. Appetite may be a consequence of hunger, but it does not always necessarily follow hunger. A few factors that may influence appetite are related to the color, aroma, presentation of the food and also emotions, pleasant company, and general state of happiness.

Satiety and its relation to hunger

Full satiation is obtained only when nutrients levels (such as glucose) in the blood increase; i.e. after the taken food is aptly absorbed. Hence, hunger and satiation are nothing but two sides of the same coin. Satiety, however, is more than mere absence of hunger, since it can be associated with pleasure and the feeling of a full stomach. A person seeking weight loss needs to improve his chances of attaining satiety easily and quickly by-

• Avoiding  to eat meals in a hurry and chewing the food well;
• Avoiding distractions such as conversations, TV or other things that may affect normal satiation;
• Eating fiber dense foods in small proportions at regular intervals;
• Ensuring that the table is well-laid with nice-looking, aromatic food;
• Having a meal in a pleasant ambience with family and friends

All of the points above contribute to obtaining early satiation and helps to control one’s appetite in accordance with one’s true energy requirements.

Simple ways to Tame Appetite-

The basic principle for adequate eating is to tame your appetite to control your hunger. If you wait until you’re physiologically hungry before you eat, you may well consume two or three times the amount you actually need for adequate nutrition. This is usually the case with people who skip meals and then “overeat”, as it’s comparatively easy to brush aside your appetite but virtually impossible to ‘fight off’ real clinical hunger signals. To stop this happening, try to eat nutrient dense balanced meals every day.

ü      Increase your intake of low-caloric and fiber-rich foods that can occupy significant portions of the stomach and eliminate gastric-induced hunger.

ü      Take care to tame your appetite by following positive eating elements and eating within your calorie range.

ü      Avoid taking appetite suppressants or anorectic medicines without prescription as they may cause effect your brain function adversely.

Foremost, remember that the primary cause of obesity, among others, is unbalanced nutrition and excessive calorie intake, originating from your unhealthy choice of foods. In all probability, you are a normal individual with a normal appetite and sensation of hunger and satiety who is above his ideal weight range due to consumption of diet which is disproportionately calorie rich!

 

 

 

DISCOVER BEAUTY THROUGH HEALTH

 

We all aspire for a fabulous, flawless and fresh looking face!

And why shouldn’t we………..after all a glowing face and a radiant skin are not just the prerogative of models and actors but a privilege which each one of us should be able to enjoy!

 

Let’s face it, a great skin is closely intertwined with our inner health and is not just a topical affair. Eyes may be the mirror of our soul but our skin is most definitely the reflection of our body chemistry-an aspect which can be optimally balanced through correct dietary choices and appropriate lifestyle modifications.

 

We may subconsciously wish for miraculous ways to achieve a skin that is soft, fresh and unblemished, but it is highly unlikely that all the expensive cosmetics and skin care products in the world would be able to give us a healthy skin without the help from our diet. The mantra’ You are what you eat’ certainly holds true as what we eat has a tremendous impact on how we look- today and also over the years. With each passing decade, we face new challenges in our quest for a radiant complexion. We encounter acne in teen years, crow’s feet in 40’s, the post menopausal dryness and scaliness in 50’s and the sagging and wrinkles that set in our 60’s.

 

While ageing is inevitable and no one can possibly reverse the passage of time, we can surely control the extent of the damage and the way we look. Agreed that a good skin is a culmination of many factors such as our genes, levels of hormones and our inherent body constitution-something we have no control over. Diet and lifestyle is however one area where we do have control. We just need time and inclination to exercise our control! 

 

No matter how many vitamin pills we pop in or how much of creams and lotions we apply, our skin care regime is not complete without proper nutrition. So before we head towards the cosmetic counters, let’s watch our diet and lifestyle choices as they rightly say-‘the secret to a glowing and healthy skin is more about what we put on our plates than on our skin.’

 

Most diseases, including common skin ailments like eczema (itchy rashes), redness, acne, premature wrinkling, age spots, etc are a result of toxic overload. When we overeat denatured refined foods, which are improperly prepared, over fried, over boiled, refried and contain artificial flavors and preservatives, our body gets filled with toxic wastes and all this upsets our digestion, makes our blood acidic and our body prone to skin infections( dermatitis, acne). The texture of our skin becomes dull, dry and lustre less. If our bodies lack in vital nutrients, vitamins, minerals, anti oxidants, essential amino acids and fatty acids, our skin is definitely going to reflect this. However, when we begin eating healthily, drink vegetable juices, eat freshly prepared home food and snack on nuts, seeds, fruits and juices, we not only develop a healthy immune system, which can add meaningful years to our life and help delay the aging process, we also get blessed with a flawless skin.

 

Understanding our skin-

Our skin is the largest organ of the body comprising of water, proteins, lipids and different chemicals. Its primary function is to act as a protective barrier against infections and environments and provide sensations for heat, pain, cold, pressure and touch.

 

• The epidermis or the outermost layer of the skin holds a large amount of water and is responsible for the look and health of the skin. As we age, the capacity of the skin to retain water decreases, making the skin more vulnerable to dehydration and wrinkles
• Keratin is the protein present in the skin, responsible for imparting body and strength to the skin. Elastin and collagen on the other hand impart elasticity and help to ward off the wrinkles and fine lines. Maintaining optimum levels is a must to post pone wrinkles.
• Finally the fat layers, blood vessels and the sweat glands. Having un clogged blood vessels and sweat glands is the secret to a radiant skin.

 

Here is a list of nutrients which will help to cleanse and nourish our skin from within and also delay the process of ageing-

 

1. Vitamin A – This fat-soluble vitamin, abundantly found in brightly colored fruits and vegetables (carrots, tomatoes, spinach, papaya, etc) and low fat milk products is essential for the maintenance and healing of tissues present on the outer most layer of skin.

Researches have shown that as little as 30 milligrams of carotenoids a day (the equivalent of one and a half cups of cooked carrots) can help prevent/reduce the redness and inflammation associated with sunburn within a few days of their intake. Also, when combined with vitamin E, they tend to also reduce our skin’s sensitivity to sunlight and acts as a protective shield.

2. B vitamins are yet another group of vitamins which help to maintain normal skin function (including functioning of the oil-producing glands which keep skin moist and smooth) and lack of these in our diets lead to dry and scaly skin. Best sources include whole grains, sprouted pulses, bananas, potatoes and eggs.

3. Vitamin C –Including this vitamin helps to maintain collagen — the underlying supporting structure of skin and delay signs of ageing. However, excessive exposure to sun or stress can drain vitamin C from the skin, leaving it vulnerable to damage from the environment. Add rich sources like Citrus fruits and juices, strawberries, tomato, amla and kiwi fruit.

4. Vitamin E – Being a potent antioxidant, vitamin E aids in protecting our skin cells from sun light, pollution, drugs, and other elements that produce cell damaging free radicals. This antioxidant helps to slow the aging of skin cells by reducing the appearance of fine lines and wrinkles. Best sources include fish, eggs, chicken, almonds, leafy vegetables, peanuts, til seeds, supplements like fish oil and evening primrose oil.

5. Selenium and Zinc- While selenium reduces the risk to sun burn, the mineral zinc helps to maintain collagen and elastin ( the cells which impart firmness to skin and prevents sagging and wrinkles). Zinc also has a role in controlling the production of oil in the skin, and hence helps to control some of the hormones that create acne.These skin friendly nutrients can be found in nuts like almonds and walnuts, whole grains like jowar, bajra and ragi, seafood (especially fatty fish like mackeral and salmon), soybeans, mushrooms, pumpkin seeds and wheat germ.

 

Today, our busy lifestyle leaves less time for pampering our skin and this result in our skin losing its youthful luster. As we age, our skin gradually becomes thinner, the oil-producing (sebaceous) glands grow less active (leaving our skin drier) and the number of blood vessels in our skin decreases. This in turn decreases the flow of blood and with the blood, the flow of oxygen and nutrients to the skin cells reduce and we lose our youthful complexion and glow. However, the good news is that we can delay this process of ageing and also keep the common skin problems( eczema, redness, acne, wrinkles and dryness) away by following a few simple dietary guidelines –

 

a. A good skin diet starts with the replacement of refined carbohydrates ( present in maida and maida products like white breads, pav, burger, and pastas) with complex carbohydrates like whole grains. These whole grain foods provide us with an abundance of fibre and anti aging antioxidants which aids to prevent any cellular damage and keeps our skin youthful and healthy. Have a balanced breakfast (combination of carbs and protein), a high protein lunch( chicken sandwich or sprouts with curd and veggies) and a high carbohydrate (whole wheat breads or chapattis with vegetables ) dinner for ensuring a glowing skin.  

 

b. Switch from bad fats that are saturated (as in red meats and high fat milk products) and trans fat (present in commercially processed foods like wafers, namkeen, cakes, mithais, gathia, papdi, etc) to good Omega 3 fatty acids. These essential fatty acids, found in fish, alsi seeds, almonds and olive oil are responsible for healthy cell membranes and prevent the skin from getting dry and flaky.

 

c. Drink at least 8- 10 glasses of water every day to keep your body hydrated and clean. Water helps in cleansing our body of toxins, improves our digestive functions and also lets our skin breathe properly. The easiest way to do this is to spread out your water intake throughout the day and use bottles that will help you keep track how much you drink. If you aren’t drinking much water currently, try adding one glass every few days until you reach 8 or more per day. Replace the carbonated beverages (colas), coffee and endless cups of tea with cooling buttermilk or cucumber juice, coconut water and anti oxidant rich green tea.

 

d. Drink a glass of vegetable juice every day. The combinations used can vary as per your imagination; however, the ones best for your skin are made from carrots, beetroots, spinach, dudhi/lauki and tomato. Raw vegetable juice is full of both known and unknown antioxidants, which help reduce the free radical activity and keeps the skin healthy. You can prepare the same by blenderizing the fresh vegetables and then diluting them as per desired consistency. You may add black salt, lime juice, chaat masala, etc to add flavor. Aloe vera juice is yet another beneficial juice, which reduces inflammation and helps in healing.

 

e. Skin needs sufficient amounts of good quality protein to replace and repair itself. You can achieve the same by including eggs, low fat milk, curd, soybeans, dals and fish but be careful to prepare them using less oil. Have a baked or grilled fish over fried preparations and a plain dal with veggies over a makhani dal.

 

f. Try to add as many fruits and vegetables as possible in your diet- the more color and variety on the plate, the better array of nutrients and anti oxidants.

 

g. Cooling herbs like turmeric, neem pulls toxins from the blood and minimizes the body’s need to use the skin as a route of elimination.

 

h. Indulge in any form of exercise at least thrice a week as healthy skin loves exercise! Walking, jogging, aerobics, swimming, cycling, dancing, whatever you enjoy…it is a great way to beat the stress, flush out toxins and improve blood circulation.

 

i. Adopt tension tamers like yoga, breathing exercises, meditation, music therapy as stress increases the accumulation of free radicals in the body and also robs our system of vitamins and nutrients. A youthful skin has a lot to do with what’s going on in our mind along with what’s going on in our body. Our attitude towards life shapes up our health and also our looks.

j. Get good sleep- This might sound like stating the obvious but that is the best way to ensure that your body gets adequate rest and is recharged optimally. Studies have shown that a good sleep gives our body tissues time to recover from daily wear and tear and also restores proper skin health.

k. Limit your alcohol and caffeine intake as they might temporally relax or energize you but would also dehydrate you, adversely affecting the circulation of blood to the skin, disturbing the sleeping pattern and adding worry lines on your face  

 In addition to the above, try to avoid direct exposure to sun for longer duration ( if you can not avoid, then apply a good sunscreen with SPF 15), cleanse your skin gently with cold water, stay away from strong soaps ( which strip oil from skin) and irritating additives and apply a moisturizer regularly as per your age, skin type and specific conditions like acne.

 

Maintaining a healthy skin is a complex phenomenon, impacted by our eating choices, stresses in our life, genetics, environment, hormones and lifestyle. The first thing we can do to improve our skin would be to stop thinking of our skin as only a covering on the body, that we scrub and wash, burn in the sun, rub with creams, paint with make up and subject to lasers and cosmetic treatments.  

Healthy skin will happen when we eat nutrient dense foods, have enough exercise, minimize stress and are able to protect our skin from the harsh environment. Fortunately, the foods good for our skin are also excellent for our overall health and maintaining a good diet and lifestyle shall help us look and also feel great. So go ahead and reclaim your beauty through health!

A Healthy Hair menu- Diet solutions for common hair problems

A Healthy Hair menu- Diet solutions for common hair problems

 

When it comes to healthy hair, shampoo and conditioner alone won’t give you the healthy hair you crave. For the most luxurious locks possible, you shall be required to step out of the shower, and focus more on what you put on your plate than on your tresses.

Our hair tends to grow about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat. If we eat a healthy and balanced diet, we will be able to grow stronger and healthier cells throughout our entire body — inside and out.

It is quite evident that if you were born with fine, thin hair, you’ll never have rope-thick locks — no matter what you eat — but a well-balanced diet that includes plenty of growth-promoting protein and iron can certainly make a difference and reduce your every day hair woes.

You are sure to find innumerable beauty supplements and dietary pills on the shelves of most stores to thicken hair or make it grow faster, but it is advisable to try to get the nutrients you need from foods whenever possible.

I have listed down the diet solutions for a few commonly encountered hair problems. Follow the suggested dietary guidelines and you would be able to lay the foundation of a strong and healthy hair.

 

 Hair problem no-1- Dry Hair which breaks easily

If your hair is dry and breaks easily, it is probably a lack of essential fatty acids. Essential omega-3 fatty acids are needed to support scalp health and a deficiency can result in a dry scalp and thus hair, giving it a dull look.

By including plenty of good sources of essential fatty acids in your diet you can give your hair back its strength and lustre.

• You can find these essential fatty acids in oily fish such as tuna, sardines, trout, salmon, herrings and mackeral. Also in seeds, nuts, olives and avocados. You should try to eat four servings of oily fish a week.
• Sprinkling flaxseed oil and pumpkin seeds over your morning cereal is another great way to get these much needed essential fatty acids in your diet.

 

Another nutrient important for hair strength and growth is trace mineral silica. Silica is vital to the strength of hair, and can stop hair breakage. Unfortunately, food processing and chemical soil treatments strip our foods from the trace minerals. Hence, when possible, try to choose organic produce and whole foods over pre processed packaged foods. Foods that are rich in silica are rice, oats, lettuce, parsnips, asparagus, onion, strawberry, cabbage, cucumber, leek, sunflower seeds, celery, rhubarb, cauliflower and green, leafy vegetables.

 

Hair problem no-2 – Greasy and limp hair:

A lack of vitamin B in ones diet can lead to oily, greasy hair. To fight off greasy hair, be sure to eat lots of whole grains, nuts, seeds, dairy products, eggs, wheat germ, legumes and green, leafy vegetables. These are all great sources of B-complex vitamins.

Also steer clear of oily and fried foods.

 

Hair problem no-3- Premature greying of hair:

Although the link between premature greying and diet hasn’t been established, evidence does suggest the amino acid tyrosine – which acts as a precursor to color producing pigments in the hair and skin – can help!

Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which our body needs to produce sebum. The oily substance, secreted by our hair follicles, is the body’s natural hair conditioner. Dark green vegetables also provide iron and calcium, the two most important nutrients needed for optimum hair health.

 

Hair problem no-4- hair that is starting to thin and fall out:

• Thinning hair or hair loss may be a sign of iron deficiency. Be sure to eat plenty of iron rich foods, such as red meat, eggs, legumes, wholegrain cereals, dried fruits and green, leafy vegetables.
• Since hair is composed mostly of protein, your hair will most likely respond well to the addition of high protein foods such as meats, eggs, cheese, seeds and nuts. These protein-rich foods can help reinforce the hair follicles and prevents the hair from falling out.
• There is some evidence suggesting soya protein helps stimulate growth, so switch to soy milk and include some tofu, miso and soy beans in your diet.
• Vitamin E is found in green, leafy vegetables, nuts and grains and can also help hair loss. Hair loss can also be a sign of thyroid dysfunction. To stimulate the thyroid gland, eat foods rich in iodine such as seafood and kelp.
• Also including iron and B vitamins in your diet will help. Stick to a diet rich in antioxidants – fruit, vegetables and tea – to help slow the ageing process in general.

 

The top 5 foods which are basic to a healthy hair menu are-

Healthy Hair Food No. 1: Fish

When it comes to foods that pack a beauty punch, it’s hard to beat fish. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.

If you are a Vegetarian, then include one or two tablespoons of ground flaxseed in your daily diet .

Healthy Hair Food No. 2: Beans

Yes, it’s true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. Be sure to include three or more cups of lentils or beans each week.

Healthy Hair Food No. 3: Nuts

Nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp.

Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

 

Healthy Hair Food No. 4: Eggs

Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can even result in loss of hair color. Eggs also provide iron with a high degree of bioavailability, meaning your body can easily reap its benefits. They also contain biotin and vitamin B-12, which are important beauty nutrients. However, if you have a history of heart ailments, then switch to egg white instead of whole eggs. Vegetarians can opt for low fat dairy products and soybean for similar benefits.

 

Healthy Hair Food No. 5: Whole Grains

Sink your teeth into hearty whole grains, including whole-wheat bread and cereals like oat bran, sorghum(jowar), millets, nachni/ragi, for a hair-healthy dose of zinc, iron, and B vitamins.

 

Last but an important suggestion to all healthy hair aspirants, never go on a crash diet or a severely low calorie weight loss plan. If you’re tempted to drop pounds fast with the latest fad, it could leave you not only with a growling stomach but also less-than-healthy hair. Crash diets can affect the hair cycle and Low-calorie diets are often also low in some of the most important nutrients for healthy hair such as omega-3 fatty acids, zinc, and vitamin A. In addition to stunting hair growth and leading to dullness, super-low calorie plans may even cause hair loss.

Boost your hair health by including a well balanced diet with emphasis on foods high in vitamin B, C, E, A and K.

Arthritis Basics

Arthritis refers to joint inflammation and is in fact not a single disease but a group of conditions which lead to stiffness, swelling and pain in the joints.

The fear and apprehension sets in, when we start getting those recurrent joint pains We  are unable to relate the pain to any recent injury and wonder whether we should visit the doc or will the discomfort go away on its own?

Well, arthritis is a condition associated with many myths and misconceptions and the onset of the disease may often be quite confusing. It can begin with the well-defined symptoms of arthritis (redness, swelling, stiffness, and pain in one or more joints) or can appear to be more subtle, allowing even more vague symptoms and clouded diagnosis.

Although there are many types of arthritis, the following signs point towards Arthritis-

·             Joint stiffness

·             Tenderness in and around the joint

·             Limited range of motion in one or more joints

·             Redness and warmth around the affected joint

If you have the listed symptoms and do not remember injuring yourself, then go and meet the physician. The doctor will review the history of symptoms, examine the joints for inflammation and deformity, as well as even examine other parts of the body for inflammation. Furthermore, certain blood, urine, joint fluid, and/or X-ray tests might also be ordered.

The following questions may be asked to help identify the cause of your joint pain-

• Which joint hurts? Is the pain on one side or both sides?
• How long have you been having this pain? Have you had it before?
• Did this pain begin suddenly and severely, or slowly and mildly?
• Is the pain constant or does it come and go? Has the pain become more severe?
• What started your pain?
• Have you injured your joint?
• Have you had an illness or fever?
• Does resting the joint reduce the pain or make it worse?
• Does moving the joint reduce the pain or make it worse?
• Are certain positions comfortable? Does keeping the joint elevated help?
• Do medications, massage, or applying heat reduce the pain?
• What other symptoms do you have?
• Is there any numbness?
• Can you bend and straighten the joint? Does the joint feel stiff?
• Are your joints stiff in the morning? If so, how long does the stiffness last?
• What makes the stiffness better?

X rays and MRI s may be ordered to help the diagnosis and based on the cumulative results of physical examination, X ray reports and medical history analysis, if you or your relative have actually been diagnosed with arthritis, then Read on to know more about Arthritis.

So, you already know that the two most common types of arthritis are osteoarthritis and rheumatoid arthritis. But do you know the difference between their symptoms and distinguishing characteristics? Let’s find out.

1) Rheumatoid Arthritis Basics:

Rheumatoid arthritis is a chronic, inflammatory type of arthritis and is also classified as an autoimmune disease (immune cells attack the body’s own healthy tissues). Though the joints are primarily affected by rheumatoid arthritis, there may be systemic effect on other body parts or organs as well. Common theories which determine the cause of RA point to a genetic predisposition and a triggering event. A combination of test results, a clinical examination, and patient medical history together can help determine a diagnosis of rheumatoid arthritis.

·             A few key distinguishing indicators are -Morning stiffness lasting more than an hour, involvement of the small bones of the hands and feet, extreme fatigue, rheumatoid nodules, and symmetrical joint involvement (i.e. both knees not one knee).

Each individual patient is evaluated by their rheumatologist and a treatment plan with arthritic medicines as the primary course is agreed upon. Along with medication, Dietary modifications and some forms of complementary treatment or local injections may also help relieve pain.

2) Osteoarthritis Basics

Osteoarthritis  is a degenerative or wear and tear disease, predominantly affecting the joints, unlike rheumatoid arthritis, which may have systemic effects. The most common symptom associated with osteoarthritis is pain in the affected joint after repeated use with joint pain often getting worse later in the day. This type of arthritis results from the breakdown of cartilage (a cushion like structure in between the joints) in one or more of the joints. As we age, the water content of cartilage increases while protein composition of cartilage degenerates and this acts as a cause of OA, in addition to other risk factors like- injury, being over weight and family history.

• The key distinguishing indicators would be that the affected joints can swell, feel warm, and become stiff after prolonged inactivity. Bone spurs and bony enlargements are also characteristic features.

The treatment options for osteoarthritis focus on relieving pain and restoring function to the affected joint. Physical treatments ( weight reduction, exercise, heat fomentations, rest) , medications (anti inflammatory or pain killers), dietary modifications with supplements and at times, even surgical treatments like arthroscopy or joint replacement are advised.

 

Nutrition to Relieve Arthritic pain

A right diet with right mix of nutrients is good for all but more so for arthritic patients. For example, if you are overweight and suffer from arthritis, one of the most important things you can do to help yourself is to try bringing your weight closer to the ideal range by changing the amount and type of food you eat. Being overweight puts an extra burden on the weight-bearing joints (back, hips, knees, ankles and feet) when they are already damaged or under strain. Because of the way joints work, the pressure in your knee joints is 5–6 times your body weight when you walk. Even a small weight loss can make a big difference to your joint and the associated symptoms.

 

 

Here are some guidelines that may help.

• Include omega 3 fatty acids in the diet. Oily fish – such as cod liver oil supplements, tuna, salmon, and sardines or nuts like almonds and walnuts help
• Vitamin C acts an anti oxidant and reduces inflammation- found in many foods such as kiwifruit, peaches, oranges.
• Turmeric and ginger – anti-inflammatory foods (may be used in curries, soups, or stews).
• Some reports point that a vegetarian or vegan diet helps, so cut down on meats and whole eggs.

§         Some report that vegetables from the solanum (or nightshade) family cause problems – potatoes, capsicums, eggplant, and tomatoes. You may avoid them and see if you experience any difference.

§         Avoid Foods high in saturated fat – such as full-fat dairy, fatty meat, baked foods and those which are high in salt and sugar content.

§         Regular exercise helps in better blood circulation and keeps joints active.

§         Ayurvedic herbs like Mahayoga raj guggul helps

 

 

Beat the Cola Temptation

 

A can of chilled soft drink is most definitely ‘a pick me up’, especially so during the summers.

Whilst you may grab one every alternate day, the recent scientific evidence pin points that ‘reaching for a couple of cans of soft drinks everyday to quench your thirst should NOT be an option’. The acidity of cola beverages … is about the same as vinegar. The sugar content masks the acidity, and most of us don’t realize we are drinking this strange mixture of phosphoric acid, sugar, caffeine, coloring, and flavoring matter.

I’m sure you already are aware that soft drinks are loaded with empty calories and truly not the best drinks to quench your thirst. However, am listing down a few pointers highlighting the facts about soft drinks, which hopefully shall aid in beating the cola temptation!

Here is a list of 10 reasons for avoiding excessive intake of soft drinks.

1)      Carbonated soft drinks are a diuretic.  Drinking a soft drink will take more water from your system than they will put back in your body.  The digestion process for the high levels of sugar will remove much water from your system.  To replace the water lost from drinking a carbonated soft drink, you will have to drink many glasses of water to make up for your soft drink consumption..

2)      A sugar surplus (and crash) in your body can lead to diabetes
High amounts of sugar in the soft drink can cause your pancreas to produce too much insulin.  Constant elevation and reduction of insulin and sugars in your system can lead to fluctuations in blood glucose levels and insulin resistance.

3)      Heavy soft drink consumption can interfere with your body’s metabolization of iron and diminish nerve impulse transmission.

4)      Cola drinks can interact adversely with antacids, possibly causing constipation, calcium loss, hypertension, nausea, vomiting, headaches, and kidney damage.

5)      Caffeine has been linked to lowered absorption of calcium.
Soft drinks have long been suspected of leading to lower calcium levels and higher phosphate levels in the blood. When phosphate levels are high and calcium levels are low, calcium is pulled out of the bones. The phosphate content of soft drinks is very high, and they contain virtually no calcium.What’s more, the kidneys are programmed by caffeine to produce excess urine, leading to dehydration. there is enough evidence that colas and other carbonated drinks are linked to low bone mass–in both adults and children–that people should be concerned about how much of these beverages they drink.

6)      Eight times the amount of benzene that is allowed in drinking water can be found in carbonated soft drinks.  The chemical “Benzene” found in abundance is linked to leukemia

7)      Another advantage of avoiding sodas is that you will avoid the caffeine that is in many of them. Caffeine intake above safe limits have been associated with irritability, anxiety, jumpiness, deprivation of deep sleep, and vascular headaches.

      Soft drinks are far from being soft. High in phosphorous and phosphoric acid, they infiltrate bodily fluids and corrode stomach linings, upset the alkaline-acid balance of the kidneys, and eat away at your liver . Acids of a low pH at around 2.5 are 10,000 times more acidic than the desired neutral pH level of 7.0

9)      Soft drinks also contain refined sugar, and artificial chemicals like colorings and flavorings, sweetners- all of which shall contribute to free radical production in the body.

10)  Since soft drinks are quite acidic in nature, with a pH of approximately 2.5, drinking too many may pose problems related to your teeth and gums.

So, next time, you opt for the soft drink, beware that it isn’t just your teeth and weight that could be at risk, but in fact your entire body system and overall health too! Switch over to green tea, lime water, fruit juices and buttermilk to quench your thirst and trust me, each and every cell of your body shall be thanking you!

 

Fight the Flatulence

Excessive gas is frustrating, embarrassing, and can be quite un comfortable!

Flatulence is the medical term for the occurrence of excess gas in the intestines and digestive tract and the symptoms usually include bloating, cramping, belching, abdominal pain and the act of passing gas. This process of gas production is a common aspect of food digestion system and occurs moderately in every individual. However, if you suffer from severe flatulence, there are a few sure shot steps you can take to reduce its occurrence and fight the flatulence.

Common Causes of Flatulence

The easiest way to reduce the symptoms of flatulence is to avoid the main causes of the condition. Consuming carbonated beverages (which contain excess air), chewing with your mouth open or eating too quickly (which causes you to ingest too much air), eating high fibre foods (like beans, cabbage, spinach and broccoli) with inadequate fluid intake, chewing gum and not chewing your food well enough may contribute to the excess production of gas.

Since flatulence is normal by-product of the digestive process you might not be able to avoid the symptoms entirely, but there are a few quick remedies, which you can use to fight the flatulence.

Natural Remedies from the Kitchen to fight Flatulence

Most often, the relief from flatulence is as close as your kitchen and a great place to find simple remedies for flatulence is in your spice rack or pantry. Herbs like peppermint, fennel, caraway and anise all contain flatulence-relieving properties. And so do the spices like dill, basil, rosemary, turmeric, coriander, cardamom, cloves and foods like lemon, pumpkin and yoghurt.

 

Ø      Ginger is an excellent herb that will help to reduce and even prevent flatulence. Ginger stimulates the digestive system and relaxes the muscles in the digestive tract so food will not get backed up or blocked in the intestines.

Ø      Fennel is yet another herb, which can be used to fight flatulence. The volatile oils present in fennel helps the body to expel gas. However, it is advised to crush the seeds briefly with a mortar and pestle to express the volatile oils. Fennel has been used for centuries to prepare “gripe water” to calm gassy babies…adults should also try to derive the benefits by adding fennel to their tea or just adding fennel powder to warm water and sipping it slowly.

Ø      Spices like cloves, coriander and Cardamom act as a stimulant and a carminative and has always been a basis for medicinal preparations for indigestion and flatulence. Coriander works well in stir-fry dishes, cardamom works well in vegetable dishes and cloves make a great addition to rice or fruit dishes.

 

Ø      The juice from a lemon, especially when mixed with water and ½ teaspoon baking soda, can quickly quiet down an overactive intestinal track and help eliminate bloating and cramping from excess gas.

Ø      Pumpkin, whether baked, steamed or used as the main ingredient in soup or a side dish, has also been shown to have soothing qualities that calm upset stomachs and reduce the occurrence of gas.

Ø      Although dairy products are usually blamed for the onset of flatulence, yoghurt can actually help relieve the condition. Yoghurt, as long as it contains acidophilus, uses bacteria to keep the digestive process normal so that food doesn’t sit too long in the intestines and produce excess gas.

Ø      Pour one cup of boiling water over dried peppermint leaves and allow the mixture to seep for ten minutes. Drain the liquid and drink it warm during an attack of flatulence. You may also try the peppermint green tea available easily at herbal stores.

Ø      It is advisable to add herbs like basil, rosemary, turmeric to your regular recipes. They not only add flavor and zing to your vegetables (especially the gassy ones like cabbage, cauliflower and broccoli) or salads or even rice dishes, but also aid in digestion.

 

Recipe for a perfect mix to fight flatulence

 

Take 2 pepper corns, a 1 cm piece of ginger, 1 cardamom pod and a pinch each of asafetida and fennel powder. Crush all ingredients into a fine powder. Dissolve 1 tsp of this mixture in a glass of luke warm water whenever you experience the symptoms.

 

In addition to the above suggested remedies, a few adjustments in your eating habits also help.

 

Ø      try to avoid overeating,

Ø      avoid eating too much of refined foods which disrupt the normal process of digestion and elimination of wastes

Ø      Restrict Excessive intake of alcohol

Ø      Try to eat your meals slowly whilst chewing it properly

Ø      A deficiency of B complex vitamins may also trigger the incidence of flatulence, so incorporate it in your diet through natural and supplemental forms.

Ø      Going for a stroll after meals having a regular activity pattern aids digestion.

 

Hopefully, with these modifications in your food choices and eating habits, the chances of this embarrassing malady can be greatly lessened or eliminated.