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Visit the Odds Fitness nutrition category for expert insights. Explore the best nutritionist advice for a healthier, well-balanced lifestyle. Know more.

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Fitness Lifestyle Nutrition

MANAGE YOUR SWEET CRAVINGS

How often during the day are you plagued by a sugar craving?

Sugar cravings are common but if they are excessive, they can indicate hormonal fluctuations, mood swings and heightened stress levels.

Most of the time, cravings are driven by your brain’s need for a “reward” not your body’s need for food.

If you can have only one bite and stop there, indulging a little when you get a craving is fine.

But if you tend to binge and overeat as soon as you get a taste of sugary foods, then giving in to the cravings is the worst thing you can do.

One of the most common underlying causes of these cravings is a glucose spike followed by reduced blood sugar levels after a meal

This makes us want to seek junk food. The solution doesn’t just limit to “controlling yourself”. The cause needs to be understood.

Low levels of protein and fat combined with high levels of fast-releasing carbs in meals and snacks will cause blood sugar levels to fluctuate.

So there are ways in which you can consume food in a way so that your blood sugar levels are steadier throughout the day.

Adding a little protein to sweet snacks like a handful of plain nuts with a piece of fruit helps stabilise energy release.

Apart from this managing, your glucose spikes are not just about adjusting macros.

Did you know that eating your food in a certain order affects the magnitude at which your blood sugar fluctuates?

Studies have shown that when the vegetables and protein were eaten before the carbohydrates, the glucose levels were 29%, 37% and 17% lower at the 30, 60 and 120-minute checks, compared with when carbohydrates were consumed first. Also, insulin was found to be significantly lower when the participants ate vegetables and protein first.

Primarily what we are doing is we are putting on some clothes on the carbs and flattening the insulin and glucose curve by first using the fibre to slow down gastric emptying and therefore reducing spikes of sugar!

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Nutrition

YOUR MENTAL HEALTH BEGINS IN THE GUT!

Functions of the brain depend on the transmission of signals between different types of neurons and glial cells, which are mediated by excitatory and inhibitory neurotransmitters. These are glutamate, acetylcholine, and dopamine as well as inhibitory neurotransmitters such as γ-aminobutyric acid (GABA), glycine, and serotonin.

Neurotransmitters are responsible for movement, emotion, learning, and memory. Imbalances of these neurotransmitters can lead to neurological and psychological disorders such as autism spectrum disorder, anxiety disorders, depressive disorders, etc.

Little did you know that these neurotransmitters depend on the bacteria inside our gut!

Microbes in our gut mediate communication among the metabolic, peripheral immune, and central nervous systems via the gut-brain axis.

Certain bacteria in the gut produce enzymes that can facilitate the synthesis of neurotransmitters. These neurotransmitter precursors can pass through the blood-brain barrier to enter the brain where they participate in the cycles of various neurotransmitters

Lactobacillus, bacillus and bifidobacterium are all gut bacteria which contribute to the synthesis of neurotransmitters like dopamine, serotonin and GABA

Changes in dietary habits and environment can lead to changes in gut microbial composition, which subsequently affect neurotransmitter synthesis.

So your cognitive function, and emotional well-being, in the long run, are all going to depend on what you eat.

There are two ways in which you can optimize the good bacteria in your gut and facilitate the optimum functioning of your brain.

One is consuming the right nutrients which will nourish your neurons. The antioxidants in leafy greens and cruciferous vegetables (broccoli, cabbage, and turnips) may be especially protective. Vegetables including beets, broccoli, Brussels sprouts, cauliflower, eggplant, kale, red bell peppers, romaine lettuce, and spinach are good choices. This along with other essential nutrients like omega-3 fatty acids is also equally important.

The second way to promote more good bacteria in the gut is to avoid foods that facilitate inflammation. These mainly include avoiding refined carbs and sugars and unhealthy fats( saturated abs trans fats).

Every aspect of your health revolves around what you eat! Get your food in line for the better!

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Fitness Nutrition

THIS IS HOW YOUR GUT HEALTH AFFECTS YOUR THYROID FUNCTION

Thyroid and intestinal diseases have been known to co-exist. Hashimoto’s thyroiditis and Graves’ disease are the most common autoimmune conditions.

Your thyroid is responsible for multiple functions including your metabolism. This is supported by the good bacteria in the gut. Your intestine is responsible for almost 20% of the total conversion of thyroid hormones.

In addition to this, the gut bacteria can increase the bioavailability of iron in the gut by producing short-chain fatty acids and also regulates how much iodine you use and how it is broken down and circulated in the body.

This causes an increase in the inactive T3 levels and a reduction in the active T3 levels which contributes to the dysfunction of the thyroid.

This is explained by the intestinal barrier getting damaged (which increases permeability), allowing antigens to pass more easily and activate the immune system.

This damage also influences the absorption of micronutrients like iodine, iron and copper, which you need for thyroid health. 

Stress comes in all shapes and sizes, and one source is your gut. Inflammation in your gut, whether through dysbiosis, immune response or gastrointestinal disease, will increase circulating cortisol, which if prolonged can hurt your T3. 

These processes are largely dependent on the production of primary bile acids in gallbladder. When you consume fats, these primary bile acids are secreted from the gallbladder into your small intestine. This is where gut bacteria metabolize them into “secondary bile acids” which increase the activity of the deiodinase enzymes.

These bile acids are dependent upon the mineral selenium. This is mineral is often depleted in patients with gut and thyroid health issues. And hypothyroidism has also been shown to stop bile flow from the gallbladder which further affects T4/T3 conversion. This bile is also naturally antimicrobial, which further explains the connection between thyroid disease and specific bacterial gut infections.

Your thyroid also plays a role in production of stomach acid which can result in symptoms like gastro-esophageal reflux disease, nutrient deficiencies, and other digestive issues like bacterial and fungal overgrowth.

Research has also shown that hypothyroidism causes gastrointestinal dysfunction by significantly reducing gatroesophageal movement, and thus, it is recommended thyroid function be checked in patients with indigestion.

Studies also show the link between atrophic gastritis and autoimmune thyroid disease

People with autoimmune thyroiditis, have a highly sensitive immune system in which the immune responses are directed against self antigens, and diseases that result from exposure to foreign particles.

When this is happening, inflammation takes place which can be triggered due to a bad diet.

So when we are consuming bad foods like sugar or refined starches, we are creating gut dysbiosis by producing inflammation in the gut lining. This results from the bad bacteria accumulating in our gut which not only reduces the thyroid conversions but also creates impaired absorption of the essential nutrients in the gut which are important for the function of thyroid.

So in a healthy person, if a bad diet persists for long, it can create dysbiosis resulting in an underactive thyroid. And in an autoimmune patient, a healthy diet should be even more emphasized given to their hypersensitivity.

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Fitness Nutrition

WHY CHOLESTEROL IS NOT YOUR ENEMY! 

Cholesterol is often considered evil, especially when it comes to talking about strokes or heart attacks. People seem healthy not overweight but can still have underlying heart disease. So this has put us in a delusion that all cholesterol is bad. However, did you know that fifty per cent of all people who experience a heart attack have normal cholesterol?

Yes, excess cholesterol does hurt our health but that is true for other markers as well.

Cholesterol is essential for life as it helps in:• the Formation and maintenance of cell membranes.•Hormone production namely progesterone, testosterone, estradiol, and cortisol• Production of bile salts, which help to digest food.• Conversion of sunlight into vitamin D in the skin.

Every single one of your cells needs cholesterol to function.

If you are having low cholesterol it may mean your body is shutting down and not able to make its cholesterol.

What people fail to understand is the inflammation which creates the plaques that cause atherosclerosis rather than cholesterol.

Higher insulin promotes inflammation in the tissues including the arterial endothelium (inner lining of the arteries).

So diabetics are more prone to heart attacks.

Apart from diabetes, there are several other factors which can increase the risk of heart diseases including hidden food allergies, metal toxins, or any infections in your mouth or intestines.

Food allergies, gluten sensitivity, celiac disease and irritable bowel syndrome are all inflammatory diseases and hence can lead to CVD.

Find the root cause of your inflammation and live a heart-healthy life!

And to all those who wish to make some good gains in the gym! Did you know that cholesterol is vital for testosterone production as well? Think again before conclusively avoiding it altogether.

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Nutrition

ARE YOU EATING ENOUGH?

Achieving sustainable fat loss can be challenging, especially in a modern society where food is constantly available.

 

However, under-eating calories can also be a concern, whether it’s intentional food restriction, reduced appetite or any other reason. Chronically under-eating can lead to several mental, physical and emotional health issues.

 

It’s a different story if you are overweight or obese. When you have a lot of body fat, you have more energy stores from which you can tap into.

 

It becomes a challenge when you are more close to your ideal weight range and willing to reduce it further. Especially, for people who are looking forward to getting those rock-hard six-pack abs and losing that stubborn belly fat.

 

Calories do matter a lot when it comes to fat loss. Eat fewer calories than you burn, you should lose fat. The logic is sound for most healthy adults, but we can also take that logic too far. In the case of healthy, sustainable fat loss, more restriction doesn’t always lead to better weight loss.

 

There comes a time when you hit a plateau and need to do some dietary changes or maybe even do reverse dieting for a while.

 

After many days of undereating, the body starts conserving energy as a compensatory survival mechanism. This slows down your metabolism slows way too much, making you feel tired and edgy. As carbohydrate stores run low, protein and fat become the dominant sources of fuel.

 

This is where the glycogen stores begin to deplete slowly. After 48 hours without food, your body runs out of glycogen to power the two organs that need it the most: red blood cells and the brain. While glucose is the only fuel blood cells can run on, the brain will begin to adapt to power itself with ketone bodies made from fat. To meet basic energy needs, your body ramps up the breakdown of muscles and organs in addition to fat.

 

As mentioned above, underrating calories for a significant amount of days can result in some unfavourable physical as well as mental changes.

 

1. Hypotension(low blood pressure), and sluggish circulation can lead to ulcers on the legs and feelings of extreme cold. But the most worrying effect of a weakened heart would be if arrhythmia occurred (irregular beating).

 

2. Sexual feelings decrease, and the signs of puberty in females and males disappear, such as menstruation and nocturnal emissions. 

 

3. Hormonal and nutritional changes have a profound effect on bone growth and density.

 

 

4. Digestion: The digestive tract in under-eaters slows right down and as a result food moves slowly through it and feels uncomfortable. This explains the heightened sensitivity to feelings of fullness and bloating, which is misleading.

 

5. Skin can become dry and show signs of early ageing.

 

6. Under-eaters find it hard to sleep and may wake early with a sense of restlessness which drives them to go out and exercise.

 

7. Low Blood sugar (hypoglycaemia): Blood glucose is the fuel which drives most metabolic processes including the activity of our muscles together with the day-to-day activity of the brain. 

 

Added to this, there is no denying that you will see some psychological changes as well. Our brain chemistry runs on the nutrients we provide to it. You may notice some mood swings and irritability.

There are dozens of articles and videos on the internet about which you can lose fat easily. However, a sustainable approach which is unique to your body type is equally necessary.

 

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Lifestyle Nutrition

CELLULITE: FAT OR A SYSTEMIC ISSUE?


By any other name, cellulite may still throw the perfectly sane into a tizzy, as winter pants and coats are doffed for more revealing spring and summer styles. This cultural anxiety has meant big bucks for some beauty product–makers and medical practitioners alike. Tons of products and procedures promise to seek out and destroy the lumpy fat on thighs, bottoms, arms and tummies.

 

Cellulite doesn’t only afflict the full-figured. It’s also a scourge of the skinny, not to mention girls as young as teenagers.

 

Despite the vast amounts of time and money that has gone into trying to find ways to dissolve these nodules—from lasers to caffeine creams—researchers and doctors are still scratching their heads.

 

Cellulite is more common in women than in men because of difference in the way fat cells, muscle, and connective tissue are distributed in their skin. Fat deposits that push and distort the connective tissues beneath the skin cause the appearance of lumpiness, leading to the characteristic “cottage cheese” changes in the appearance of the skin.

 

As women start approaching menopause, estrogen starts decreasing. From 25 to 35 is when you start seeing the appearance of cellulite.

 

Estrogen has an impact on the blood vessels. When estrogen starts to decrease, you lose receptors in blood vessels and thighs, so you have decreased circulation. With decreased circulation, you get less oxygen and nutrition to that area, and with that we see a decrease in collagen production and fat cells start to begin to protrude through the collagen (and become the bumpy fat known as cellulite). Women tend to get cellulite around the knees, saddlebags and buttocks because they have three layers of fat in these areas (instead of just one).

 

Another reason women get cellulite has to do with the (two kinds of) adrenergic receptors. When stimulated, alpha receptors will cause fat cells to produce fat (as well as triggering constriction of blood vessels and release of sugar into the bloostream) when beta receptors are stimulated, they break down fat (as well as increasing heart rate and relaxing blood vessels). In women, for every one beta receptor in the thigh, there are nine alpha receptors. Estrogen also makes fat whereas testosterone breaks down fat. So a woman’s body is basically genetically designed to be a place for cellulite to develop. Men have one layer of fat throughout their entire body and a one-to-one alpha- and beta-receptor ratio.

 


So is cellulite solely systemic? Not really. Your diet and lifestyle also play a major role in developing it. For example when you eat a high-calorie meal and then go to work and sit at a desk. Think of those (fat-producing) alpha receptors just waiting to rock and roll! So, it all goes together. That’s why women struggle to lose weight below the waist. From the waist up, for every four receptors that break down fat, there are five that make it, so it’s almost a one-to-one ratio. From the trunk up, there’s just one layer of fat, except for the triceps arm area.

 

Though it is a systemic issue, your lifestyle factors contribute majorly to determining whether it will reduce or increase.

 

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Lifestyle Nutrition

NUTRITION: A METABOLIC TREATMENT FOR MENTAL ILLNESSES

Although medications and psychotherapy provide effective benefits to people with anxiety disorders, it still, often fails to achieve complete symptom resolution.

Anxiety disorders or any other neuropsychiatric disorders for that matter are often interlinked with underlying metabolic pathologies.

Neurological conditions and mental illnesses are characterized by metabolic disturbances such as insulin resistance, inflammation, and disturbance in the microbiome. Here lifestyle factors are key contributors. Thus it would make sense that mental illnesses deserve complementary lifestyle approaches!

This may be achieved through nutritional interventions.

Nutrition is a metabolic medicine indeed!

Microbiome-brain axis is a bidirectional relationship. Negative emotions can shift the gut ecosystem by the release of stress hormones and sympathetic neurotransmitters. Therefore, even if the current state of science does not enable precision medicine, it is still important to consider the role that positive feedback loops between the gut and brain may be playing in anxiety disorders.

Thus, the food you consume plays an important role in your mental health as well!

Chronic inflammation is a feature of almost all neurological and neurodegenerative disorders, including anxiety. Inflammatory markers like cytokines contribute to neurotransmitter imbalances in the brain (including, serotonin, dopamine, glutamate/GABA).

Refined sugars and processed vegetable oils, both can contribute to inflammation through myriad mechanisms.

Processed vegetable oils, such as corn oil and soybean oil, that contain high levels of the omega-6 fatty acids, linoleic acid, are likewise inflammatory. Having been stripped of the antioxidants that protect omega-6 fats in whole foods, the linoleic acid in processed vegetable oils incorporates into cells and tissue throughout the body, gets oxidized, and can initiate a vicious cycle of oxidation, insulin resistance, and inflammation that perpetuates metabolic and inflammatory diseases from the gut to the brain!

This can be treated well by changing the food you consume.

Elimination of refined sugars and processed vegetable oils from the diet, and their replacement with whole foods, is foundational for good physical, cognitive, and mental health.

Nutrients like omega-3 fatty acids, particularly the long-chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are potent anti-inflammatory signaling molecules that support the microbiome and are important in cognition and mental health.

Including more vitamin D in your routine will effectively help. In the brain, vitamin D regulates calcium homeostasis and ion channels, neurotransmitter levels, including dopamine and serotonin and the secretion of nerve growth factors as well. The benefits of vitamin D are also likely mediated by its role in shaping the microbiome and reducing inflammation.

Thus mental illnesses are metabolic diseases as much as they are psychological. Thus deserving a metabolic medicine like good nutrition!

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PRESERVE YOUR MUSCLE MASS WHILE BURNING FAT!

Nothing feels more discouraging than seeing your muscle mass dropping as you lose fat. Here are a few tips to combat the same.

 

1)Try to maintain your training intensity as you cut down. As you cut down it becomes difficult to train at the same intensity. However, you should try to push as hard as possible to ensure that your muscles are working at their maximum potential

 

2)Base your caloric intake on your current body fat levels. The less body fat you have, you are more prone to muscle loss. If you have a high body fat percentage, you can make a larger deficit since you have more energy stores to tap into!

 

3) Avoid excess cardio- Doing excessive cardio while already being in a deficit is going to make it more difficult to maintain muscle during a cut. Added to this, excessive cardio decreases mTOR which is essential for muscle growth and increases AMPK which is catabolic and bad for muscle growth. Stick to low-impact cardio.

 

4) Have enough protein in your diet to ensure muscle protein synthesis!

 

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THE DILEMMA OF WHITE SALT VS PINK SALT!

Pink-coloured salt has a reputation for being “healthier” as opposed to its white counterpart. But the special seasoning isn’t necessarily better for you than other types of salt.

 

A lack of regular salt in your system, which is high in iodine, could potentially lead to an iodine deficiency which is contraindicated in people with hypothyroidism.

 

On the other hand, consuming too much table salt can increase your risk of high blood pressure and cardiovascular diseases since it is high in sodium as well.

 

Both salts have their benefits, however, it’s important to understand which is going to suit you the best!

 

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Nutrition

Avoid these foods pre-workout!

Your pre-workout intake and food schedule play a significant role in how you perform in the gym or your workout. Consuming the right sort and quantity of food is thus very critical.

1. Cruciferous vegetables- Don’t be shocked. Since they are healthy and low in calories, people tend to think that it is okay to consume them even before a workout. Although they are healthy, they can’t be consumed because they are high in fibre which takes a long time to digest. They contain sugar raffinose which creates gas in our stomach and makes us bloated which can feel very uncomfortable.

2. Acidic foods- They cause heartburn which can create discomfort.

3. High-fat dairy- These take time to digest even if they are fat-free. The stomach uses gastric acid and enzymes that break down protein to digest the milk. This makes the protein unravel and expand the milk into a partially solid substance. Consuming small amounts is fine provided you are consuming within your caloric needs.

4. Alcohol- Being a neurotoxin, this relaxes the sphincter which causes regurgitation and vomiting sensation.

5. Processed foods- They are tough on the stomach and weigh you down and give you a lethargic effect!

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