Category: Nutrition

Restless nights can become more frequent as we get older and our sleep patterns change.

Hence it is important to get enough sleep. 

You must have heard countless times that you need to regulate sleep to enhance your fitness journey.  But how do we do this? There are certain factors involved in this. 

Most of the time, it is usually medicinal therapy which is advised for people who have difficulty falling asleep. 

But there are natural ways in which you can set your circadian clock right. 

So what are the tools to optimise sleep?

The first is light. Exposure to light (photons) is critical for getting optimum sleep at night. How does this work? When you expose to early morning sunlight, the rays reach your retina inside the eye and release cortisol. It is a stress hormone but this particular release of this hormone is released in a good way.  This sets a timer for melatonin release approximately 15 hours later. Melatonin is an important sleep hormone which regulates sleep. 

Next is temperature. Cold temperature exposure is important to regulate sleep! How? Jumping into a cold tub or shower for 1-3 minutes in the morning releases adrenaline which wakes you up.  There are certain neurons in the brain which act as a thermostat. When the brain senses that the external body surface is cold, the body will decide to store heat inside the body thereby increasing the temperature. 

Moving more in the morning will also get your temperature to rise. Moreover, it’s been found that exercise can be just as powerful as sunlight when it comes to engaging your circadian rhythms. Primarily this is because it releases melatonin.

Last but not the least, timing your caffeine intake affects your sleep more. Having caffeine right after you wake up leads to an “ afternoon crash”. So delaying your caffeine intake by a few hours after waking up will help in avoiding this afternoon crash. Although you will feel a slight dip in energy, it will be less comparatively.

Timing your food also plays a major role, in regulating your sleep. You should try to eat at the same time each day. Moreover, it’s best to consume heavier meals earlier.

Stress can throw off your circadian rhythm.  So identify your stress triggers and eliminate them. For example, if you’re anxious about an upcoming presentation, write down why you’re so worried. Seeing your thoughts on paper can help you develop ways to resolve this problem!

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It’s important not to cut salads out of your life altogether. Dumping a bunch of dressing on your salad is a decent start in transforming it into a meal that you’ll enjoy from beginning to end. 

However, you will probably pour in dressings which might not be good for your weight loss journey. Not only this, people tend to pour it in a quantity which can lead to adding on unnecessary calories despite salads being “healthy”

Wouldn’t your weight loss journey be easier and more fun if you liked your food? 

So how do we get the best of both worlds?

If you’re just starting, you just need to explore some healthy salad ideas and find the ones that work for you!

Experiment with the flavours and textures of your salads and learn how to make them taste amazing. 

So here are some ideas to get the same. 

Add some life to your greens with some fruit! You can add sliced strawberries, peaches, or pineapple for a start.

All fruit tastes great with greens and tends to pair well with vinaigrette. 

Although this is a great option, make sure you don’t go overboard with the fruit. Although they are healthy and have a lot of micronutrients and satisfying to taste, you need to check your macronutrient levels and caloric intake. 

Add some grains such as brown rice, quinoa, and millet. They lend a nutty flavour and indulgent texture while also increasing some protein intake at the same time. Especially if you are a vegetarian, this is a great option for you. 

Cook your grains as you normally would and throw half a cup of them right on top of your salad before you add the dressing. 

Legumes like lentils are also heart-healthy choices for salad toppings.

Another hack is you can marinate the salad ingredients that you want to combine with your greens. For example, soaking some diced mushrooms in teriyaki sauce or garlic. Let them soak for at least 30 minutes before adding them to your salad.

Spice up your salads! If you prefer a savoury salad, spices are the way to go! You can put them in your dressing or toss them right into your salad just before eating. 

Make it colourful! Have you noticed that even if you are not interested in a particular food item, it looks aesthetic you feel like trying a bite? It is a visual stimulus!

Add colourful vegetables, and spice them up with flavours. Use a variety of cutting techniques like chopping, dicing, and mincing to create a variety of textures to enjoy

Last but not least if you still don’t like the taste or texture of your salad, you can blend it all up! Add your food to a blender and create a smooth texture. 

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Testosterone is the most important male sex hormone. It is the hormone which produces male sexual characteristics in men and is also responsible for overall health. 

Low levels of testosterone can affect body composition and can also cause weight gain.

Low levels of testosterone also affect sexual function, causing reduced sex drive, fewer erections, and infertility.

It is natural for testosterone levels to decline as a person ages, but some steps can slow down this process.

Here are a few ways in which you can boost and maximize your testosterone levels 

1. Manage stress levels- prolonged stress levels cause an increase in catecholamines which have been associated with lower testosterone. 

2. Start lifting heavy. All forms of exercise may increase your testosterone levels. However, weightlifting and high-intensity interval training is proved to have the most benefits

3. Consume the right sources of fat. Cholesterol is an important precursor when it comes to testosterone production. 

However, consuming the wrong sources and quantities can lead to hepatic and cardiovascular issues later on. 

So consuming healthy fats, especially omega-3-rich fatty food like fish and nuts is important. Avoid fat sources which increase LDL(low-density lipoprotein) in our body. 

4. Get enough good quality sleep- sufficient good quality sleep is associated with higher levels of testosterone.

5. Supplementation- Zinc supplementation along with vitamin D supplementation is beneficial for testosterone levels, especially in

cases of infertility

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Did you know? Your intestine is responsible for almost 20% of the total thyroid conversion of thyroid hormones. 

A healthy gut microbiota not only has beneficial effects on the activity of the immune system but also on thyroid function. 

When inflammation occurs in our gut, the intestinal barrier gets damaged which permeates antigens to pass more easily and activate the immune system. 

Not only this, the composition of the gut microbiota influences the availability of essential micronutrients for the thyroid gland. 

Iodine, iron, and copper are crucial for thyroid hormone synthesis. Selenium and zinc are needed for converting T4 to T3, and vitamin D assists in regulating the immune response. 

Those micronutrients are often found to be deficient in Hashimoto’s patients, resulting in the malfunctioning of the thyroid.

Autoimmune thyroiditis also called Hashimoto’s thyroiditis, is a condition that causes white blood cells and antibodies to attack the thyroid. 

When you eat, the body recognizes the whole food, triggering the enzymes required to digest the food.

Recognition of gluten in the gut triggers the transcription of DNA that produces the enzymes to digest gluten. This enzyme transcription is located next to a section of DNA that transcribes for the signaling of immune cells that can cause inflammation. 

The overconsumption of gluten can trigger the transcription of the DNA section responsible for activating these immune cells in a person who is genetically predisposed to autoimmune conditions.

Autoimmune conditions are chronic, but their symptoms and severity can be managed with diet and lifestyle.

One of the ways is to consume a diet low in gluten or a gluten-free diet in case you have associated coeliac disease as well. 

It helps your intestines heal from inflammation, allowing better absorption of your thyroid hormone.

Your celiac disease symptoms like fatigue, weight loss, constipation, diarrhoea, joint pain, depression, and anxiety will likely decrease and you may feel healthier overall.

Please note that gluten is not inherently bad for you. Consuming glute food is completely fine for people who don’t have or are not predisposed to autoimmune thyroiditis or coeliac disease

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Supplements claim to help boost immunity. But supporting a healthy immune system is more complicated than just vitamin tablets, herbs and minerals manufacturers package into pills.

Your immune system operates in a delicate balance.

There are things you can do to help give your immune system what it needs to function optimally when needed, though. Although none involves taking a supplement.

Several dietary and lifestyle changes may strengthen your body’s natural defences and help you fight harmful pathogens or disease-causing organisms.

1) Reduce sugar.
Reducing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.
Lowering your sugar intake may decrease inflammation and your risk of these conditions.

2) Probiotics.
Fermented foods are rich in beneficial bacteria.
Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.

3) Manage your Stress
Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.

4)Drink lots of water
Although drinking water doesn’t have a direct correlation with our immune responses it is important to stay hydrated. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These factors can easily increase your susceptibility to illness.

5)Get enough sleep.
Some of the most important physiological functions take place during sleep. Important infection-fighting molecules are created while you sleep.

6)Building immunity through nutrition.
-Vitamin C is one of the key factors to increase the production of white blood cells, which fight infections. So include more citrus fruits like grapefruit, orange, lemon etc.

-Garlic: Allicin in garlic is a sulphur compound which has proven to have immunity-boosting properties

-Spinach- Spinach is not just rich in vitamin C but it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

-Fortified plain yoghurt is rich in vitamin D which helps regulate our immune system.

-Broccoli is rich in vitamins C, A, and E,
along with fibre. It is high in antioxidants as well which protects the cells from oxidative damage.

Eating in balance is key. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.

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With over half of the world’s population reporting trouble digesting dairy, you may wonder whether you should keep consuming it.

Is it good? Is it bad? Let’s look into this closely.

Dairy products are produced via different techniques and processing methods, which help enhance their desired qualities.

Dairy fat comprises hundreds of fatty acids. Many are bioactive, meaning that they have beneficial effects on your body.

Studies show that milk from grass-fed cows raised on pasture may have up to 92% more omega-3 fatty acids and 94% more conjugated linoleic acid (CLA) than milk from conventionally raised cows. 

It also provides good amounts of vitamin A, selenium, zinc, and magnesium.

Another important nutrient in dairy is lactose, the main type of carb in all mammals’ milk.

The primary role of lactose is to provide energy. It also has a potential prebiotic effect, meaning it promotes the growth of good bacteria in your gut. 

Dairy improves bone density, reduces the risk of developing osteoporosis, and lowers the risk of fractures.

Although dairy is not the only dietary source of calcium, there are other benefits to it. 

Fermented products like yoghurt are natural probiotics, which enhance our good bacteria and keep our gut flora healthy.

Studies have proved intake of fermented dairy is associated with lower LDL (bad) cholesterol levels and reduced risks of high blood pressure and heart disease. 

To digest lactose, our gut produces a digestive enzyme called lactase, which breaks down milk. However, many people lose the ability to break down lactose. 

The most common symptoms noticed in lactose intolerant people are bloating, abdominal cramps, gas, diarrhoea and nausea. 

These usually occur if it is not managed properly. 

So is there a way in which we can consume dairy if we are intolerant?

Yes, there are some things which you can do to take care of your lactose intolerance problem. 

How?

1) Sort out the low-lactose dairy products. Different foods will have different lactose content than others. For example, the lactose content of cheese varies significantly depending on the type.

2)Purchase lactose-free products. 

If you have severe lactose intolerance you can opt for lactose-free alternatives. 

3)Lactase supplements. Enzyme supplements play a major role in getting your gut health on track. Supplementing 9000 IU per 12 g of lactose in the meal can enhance lactose tolerance significantly 

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All of us eat too much from time to time. If you regularly eat outside while feeling out of control and powerless to stop, you are not alone. 

Now, you may eat for emotional reasons or out of boredom. Others might eat because they’re hungry and not filling up on the right foods or want a different taste altogether. 

Once you identify why you’re eating, you may move on to following more mindful eating practices. 

The temptation is real. So how do we avoid eating out?

1. PLAN AHEAD

Impulsive food choices are real, especially when you find yourself overly hungry or stressed out. This happens because when glucose levels are low, any food decision will likely feel more impulsive. Your brain is going to look for quick energy, which often comes in the form of simple carbohydrates. So we tend to order outside food either because we are too tired to cook or too bored of eating the same meals. Meal prepping helps us to eat balanced meals and leave room for flexibility while also encouraging us to eat food that makes us feel good mentally and physically a sense of mindful eating.

2. EAT ENOUGH PROTEIN

Protein is very satiating compared to other macronutrients like carbs. It reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full. These effects on appetite can be powerful. So if you need to lose weight or belly fat, consider adding more protein. 

3. GET CREATIVE WITH YOUR FOOD

Note down your cravings first and start analysing your taste triggers. You can start by remaking your favourite outside meals with healthier ingredients. For example, if you are craving a chocolate brownie, you can easily make one at home by substituting ingredients like maida with almond flour, sugar with zero-calorie sweeteners and maybe even adding some protein powder to make it more filling!

4. MANAGE YOUR STRESS BETTER

There is always an emotional component when it comes to eating junk food occasionally. Your cravings are triggered by your hormones, especially during stress. How many times have you noticed yourself binging on ice cream when you are feeling sad? So analyse your emotions and what triggers your desire to eat outside food in the first place. Take a walk, meditate, or indulge in any hobbies which lifts your mood. 

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Who doesn’t want to be lean? And most importantly, in the fastest way possible. 

Most often, people will try to lose weight fast by exercising a lot, and by following a crash diet or a very low-calorie diet of fewer than 800 calories per day.

People often prefer the option of eating a very low-calorie diet, since it is often easier to lose weight through diet than exercise. 

Losing weight is only half the battle. The real challenge is sustaining the weight loss that has happened.

Most people who follow an aggressive diet regain half the weight they’ve lost in a short time. To make it worse some people even gain back all the weight they had lost so rapidly. 

A plan which promotes slow and sustainable weight loss is the right plan for you. 

Not only this but losing weight too quickly, especially through starvation techniques, can result in several side effects. Some are more downright dangerous than others. 

The dangers of rapid weight loss increase with the time spent on the diet. Eating a no-protein diet is particularly risky.

Here are some signs to look out for: 

1) Headache and Irritability 

2)Fatigue and dizziness

3)Constipation due to a slow metabolism

4)Menstrual irregularities

5)Hair loss and muscle loss

6)Dehydration

7)Some effects can include gallstones, which occur in 12% to 25% of people losing large amounts of weight over several months.

8)Malnutrition occurs from not eating enough protein for weeks at a time

9)Electrolyte imbalances

Starving yourself is certainly not a good idea. But if you’re otherwise healthy, a brief period of extreme calorie restriction isn’t likely to hurt you.

Being mindful of how much you eat and making sure you are not having these symptoms is essential before you go ahead with aggressive diets

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In a country like India, when every meal is loaded with carbs in the form of rice and chapatis, restricting the intake of these nutrients can be a challenging task. It is impossible to shun them completely from your meal. 

There are numerous articles and videos on the internet which advice differently. 

Often people find themselves stuck in the dilemma of what they should pick for dinner.

As we all know that one should always have a light dinner we tried to find out, which of the two is a better option for dinner when you aim to lose weight.

There is not much difference in the nutritional value of rice and chapati. Both are obtained by processing grains and the only major difference is the sodium content.

Carbohydrates are energy givers, sleep enhancers and mood lifters. Rice and wheat are both bowls of cereal having a similar quotient of protein, fat and carb load as well.

The difference is in nutritional value. 

Roti is a complex carbohydrate with longer glucose chains. So it takes time to digest and gives sustainable blood glucose levels. 

On the other hand, white rice is a simple carb, which has shorter glucose chains and thus is easier to digest. This makes you feel hungry sooner. 

Roti is rich in micronutrients like fibre, potassium and calcium whereas rice is deprived of this. 

Hence nutritionally speaking, roti is much healthier. However, which source to consume depends on your meal frequency and routine. 

For example, bodybuilders tend to have more meals in a day and they prefer rice as it is easier to digest before they consume their next meal. 

On the other hand, people who follow intermittent fasting or don’t seem to find time to consume multiple meals in a day can choose roti since the long glucose chains will take time to break down and provide more sustained blood glucose levels. 

Diabetics are thus advised to stick to complex carbs because having simple carbs will have them feeling hungry and eating multiple times can spike insulin levels more. 

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