Category: Featured articles

Harnessing the power of a nutritionally balanced diet is integral in the battle against chronic diseases. By embracing a variety of nutrient-rich foods, moderating our intake, and making mindful choices, we can steer our health ship towards a safe harbor, effectively warding off the storm of chronic conditions.

Frequently Asked Questions

1. What is a nutritionally well-balanced diet and why is it important?

A nutritionally well-balanced diet includes the right proportions of macronutrients (carbohydrates, proteins, fats), micronutrients (vitamins, minerals), and adequate fiber and hydration. It’s important because it provides the body with the nutrients it needs to function properly, supports growth and repair, and strengthens the immune system. It also plays a key role in the prevention of various chronic diseases.

2. How do diet and nutrition impact chronic diseases?

A poor diet, particularly one high in saturated fats, sugars, and sodium, can contribute to weight gain, increase inflammation, and lead to conditions like diabetes, heart disease, and certain types of cancer. On the other hand, a nutritionally rich diet can help maintain a healthy weight, reduce inflammation, and offer protection against these diseases.

3. What are the dietary recommendations for preventing chronic diseases?

Recommendations include consuming a variety of fruits and vegetables, choosing whole grains, opting for lean proteins, incorporating sources of healthy fats, limiting added sugars and sodium, and staying hydrated.

4. How can I incorporate more fruits and vegetables into my diet?

Try to include fruits and vegetables in every meal. They can be fresh, frozen, or canned. Add fruit to your breakfast cereal or yogurt, include vegetables in your sandwiches and wraps, make a veggie stir-fry for dinner, or enjoy fruits and vegetables as snacks.

5. What are the differences between micronutrients and macronutrients and why are they important?

Macronutrients, which include carbohydrates, proteins, and fats, are nutrients the body needs in large amounts. They provide energy and are essential for growth and repair. Micronutrients, including vitamins and minerals, are needed in smaller quantities, but they’re essential for various physiological functions, from bone health to immune support.

6. How do I make sense of the nutritional information on food labels?

Food labels can help you understand the nutrient content of a product. Look for the serving size and how many servings are in the package. The % Daily Value tells you how much of a nutrient is provided in one serving. Aim for low percentages (5% or less) for nutrients like saturated fat, sodium, and added sugars, and high percentages (20% or more) for beneficial nutrients like fiber, vitamins, and minerals.

7. Can dietary changes alone prevent chronic diseases, or do I need to make other lifestyle changes as well?

While a healthy diet is a powerful tool in preventing chronic diseases, it’s most effective when paired with other healthy lifestyle habits. Regular physical activity, maintaining a healthy weight, getting sufficient sleep, avoiding tobacco, and limiting alcohol consumption are all crucial for overall health and disease prevention.

When you’re under the weather, the common query that often pops up is whether you should push through your regular workout routine or take some time off to recover. Many subscribe to the belief that you can ‘sweat out a cold,’ implying that vigorous exercise might help speed up the recovery process.

But is there any truth to this widely held belief, or is it a mere myth?

Scientific research offers some insights. According to a study, moderate-intensity exercise can boost your immune system’s response to respiratory viruses. However, the same research also shows that prolonged, high-intensity workouts can temporarily suppress immune function, potentially worsening your symptoms or prolonging the illness.

Additionally, the American College of Sports Medicine advises that if your symptoms are ‘above the neck’ – such as a runny nose, nasal congestion, sneezing, or minor sore throat – light to moderate exercise isn’t likely to harm you. It might even make you feel better by relieving congestion.

However, if your symptoms are ‘below the neck,’ like coughing, body aches, fever, and fatigue, it’s best to rest and refrain from exercising. So, while mild exercise might not be detrimental when you’re battling a simple cold and could potentially make you feel better, it’s not going to ‘sweat out’ the illness or accelerate your recovery. Particularly when dealing with severe symptoms or systemic illnesses, the priority should always be to rest, hydrate, and nourish your body to aid in recovery.

Always remember, every individual is different, and while these general guidelines can be helpful, it’s crucial to listen to your body and consult with a healthcare professional if you’re unsure.

Frequently Asked Questions

1. How often should I exercise each week?

The World Health Organization recommends adults do at least 150-300 minutes of moderate-intensity aerobic physical activity or at least 75-150 minutes of vigorous-intensity aerobic physical activity each week.

2. What is the best time of day to exercise?

This largely depends on personal preference and lifestyle. Some people find they have more energy in the morning, while others may prefer to exercise in the evening.

3. Should I eat before or after I exercise?

It’s important to fuel your body before a workout, but the type and timing of meals can depend on the intensity and duration of exercise. A mix of carbohydrates and protein after a workout can help with recovery.

4. Can I exercise every day?

While daily physical activity is beneficial, it’s also essential to allow your body time to rest and recover. This is particularly important after intense workouts.

5. How long should I rest between workouts?

This can depend on the type of exercise and your fitness level. As a rule, it’s often suggested to take at least one rest day per week and avoid training the same muscle groups two days in a row.

6. Can I exercise immediately after a meal?

It’s typically recommended to wait at least 1-2 hours after a large meal before exercising to allow for digestion and prevent discomfort or gastrointestinal issues.

7. How can I prevent injury while exercising?

Proper form, warming up and cooling down, gradually increasing intensity and duration of workouts, and wearing appropriate gear can help prevent injury.

8. How much water should I drink when exercising?

Hydration needs can vary based on the intensity and duration of exercise, as well as individual factors like sweat rate. A common recommendation is to drink water before, during, and after a workout to maintain hydration.

9. I have been diagnosed with a health condition; can I still exercise?

Exercise can be beneficial for many health conditions, including heart disease, diabetes, and arthritis, as it can help manage symptoms and improve overall health. However, the type, intensity, and duration of exercise may need to be adapted to suit your specific condition and fitness level.

For instance, with heart disease, gentle aerobic activity may be recommended, while with arthritis, low-impact exercises might be preferable. Those with diabetes can benefit from regular activity, but monitoring of blood sugar levels around exercise is important. Many people with asthma can safely exercise. It’s important, however, to manage your asthma properly, which may include using inhalers before exercise if advised by your doctor.

In contrast, if you’re dealing with an acute condition like a respiratory infection or influenza, it’s generally recommended to rest until your symptoms improve.

Every situation is unique, so it’s important to consult with your healthcare provider or a qualified exercise professional for personalized advice before starting or altering your exercise routine. They can help develop a safe and effective exercise plan considering your current health status, limitations, and personal goals.

Keep moving, keep breathing, and keep your cool because health is a perfect symphony of body, mind, and spirit.

Dive into the essential guidelines for heart health. We unpack key factors – lifestyle, diet, exercise – that forge a robust cardiovascular system, fostering overall well-being. Start today!

Ever pondered over the ‘recipe’ for a robust, healthy heart – the ‘drumbeat’ of our existence? As the ‘engine room’ of our body, the heart silently and relentlessly pumps life, ferrying precious oxygen and nutrients to every eager cell.

But how do we ensure this ‘unsung hero’ operates at its peak? In this blog, we ‘dive into the deep end’ of heart health, unearthing vital insights, practical ‘nuggets of wisdom,’ and indispensable guidelines. Whether your quest is to keep cardiovascular disease at bay, or simply to maintain a ‘fit-as-a-fiddle’ heart, join us on this enlightening journey.

Together, let’s ‘unlock Pandora’s box’ to a vibrant, thriving cardiovascular system.

Cracking the ‘Code’: Significance of a Strong Heart

Our heart tirelessly pumps blood, delivering oxygen and nutrients to every cell in our body. It powers our entire system, enabling us to function optimally. Recognizing the vital role of the heart reminds us of the need to prioritize its health.

1. Preventing Cardiovascular Disease: Heart diseases, including heart attacks and strokes, are major health concerns globally. By understanding the importance of heart health, we can take proactive measures to prevent these conditions. This includes adopting a heart-healthy lifestyle, managing risk factors, and seeking regular medical check-ups.
2. Enhancing Quality of Life: A strong heart contributes to a higher quality of life. When our cardiovascular system is robust, we experience increased energy levels, improved endurance, and enhanced mental well-being. Prioritizing heart health allows us to enjoy life to the fullest, engaging in activities we love without limitations.
3. Longevity and Heart Health: Studies have shown a direct correlation between heart health and longevity. By nurturing our hearts, we can increase our chances of living a longer, healthier life. This highlights the significance of adopting heart-healthy habits early on and consistently throughout our lives.
4. Impact on Overall Well-being: A strong heart positively influences our overall well-being. Cardiovascular health is linked to reduced risks of chronic diseases, improved cognitive function, and better emotional well-being. By focusing on heart health, we create a foundation for a healthier, happier life.

Finding the ‘Heartbeat’ of Wellness: Secrets Unveiled

Maintaining a healthy heart is essential for overall well-being, and it’s never too late or too early to start. Your heart health affects every part of your life, so it’s critical to take steps to protect and improve it. Here are some key insights:

• Exercise is Crucial: Exercise can strengthen your heart and cardiovascular system, improve your circulation, and reduce your risk of heart diseases. It also helps maintain a healthy weight and can decrease stress, which may also decrease your risk of heart disease.
• Nutrition Matters: What you eat directly affects the health of your heart. A diet low in sodium, saturated and trans fats, and high in fruits, vegetables, whole grains, lean proteins, and healthy fats can help prevent high cholesterol and high blood pressure, and maintain a healthy weight.
• Smoking is Harmful: Smoking significantly increases your risk for heart disease. Even secondhand smoke can lead to heart disease. Quitting smoking is essential for heart health.
• Chronic Stress and Poor Mental Health Impact Heart Health: Chronic stress, anxiety, depression, and anger can hurt your heart. It’s important to manage your mental health and stress levels.

Heart Health: Rules of the Game You Must Know

Maintaining a vibrant cardiovascular system is key to a long, healthy life. Your heart is a vital organ, pumping blood throughout your body to deliver the nutrients and oxygen needed for all other organs and cells to function properly. Let’s explore some must-know guidelines for heart health:

1. Stay Active: Regular physical activity is one of the best ways to keep your heart healthy. Aim for a minimum of 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week. Activities can include brisk walking, running, swimming, cycling, or even gardening.
2. Eat a Heart-Healthy Diet: A balanced diet can help lower your risk of heart disease. Opt for a variety of fruits and vegetables, lean proteins, healthy fats (such as omega-3 fatty acids found in fish and nuts), and whole grains. Limit your intake of saturated and trans fats, sodium, red meat, and sugary beverages.
3. Maintain a Healthy Weight: Being overweight can increase your risk of heart disease. Achieving and maintaining a healthy weight can help control blood pressure, cholesterol levels, and blood sugar. Your healthcare provider can help determine a healthy weight goal for you.
4. Don’t Smoke: Smoking is one of the leading causes of heart disease. If you smoke, quit. It’s never too late to reap the benefits of quitting. After just one year of quitting, your risk of heart disease drops to about half that of a smoker.
5. Limit Alcohol Intake: While moderate consumption of alcohol may have some heart benefits, these benefits must be weighed against the risks, including an increased risk of high blood pressure, high levels of blood fats, and heart failure.
6. Keep Stress in Check: Chronic stress can contribute to heart disease. Find healthy outlets for stress, such as exercise, meditation, yoga, or talking things out with friends or a professional counselor.
7. Get Regular Health Screenings: Regular check-ups with your doctor are vital. Screenings can help detect conditions like high blood pressure, high cholesterol, or diabetes early, which when untreated, can lead to heart disease.
8. Get Enough Sleep: Lack of sleep can increase the risk of heart disease. Make sleep a priority, aiming for 7-9 hours per night. Good sleep hygiene, like establishing a regular sleep schedule and creating a restful environment, can help you meet your sleep goals.

Incorporating these guidelines into your daily routine can significantly improve your heart health and reduce your risk of cardiovascular disease. Always remember to consult with a healthcare provider before initiating any major changes in your lifestyle, diet, or exercise regimen.

Monsoon season paints a beautiful picture of rain-soaked landscapes and misty horizons and ushers in significant environmental changes. The rise in humidity and fluctuations in temperature can impact our health in various ways.

As we experience these atmospheric shifts, adjusting our diet and exercise regime becomes crucial. Adapting our lifestyle habits safeguards us against monsoon-related ailments and helps us enjoy this enchanting season to the fullest.

This blog will equip you with effective tips for modifying your diet and fitness routine during the rain.

Why is tweaking your diet and exercise plans necessary during monsoons?

Before we head to “why you should tweak,” let’s clear one thing. Everyone is different; what works for one person may not necessarily work for another. It’s always recommended to consult a healthcare professional or a nutritionist for a personalised diet and exercise plan.

1. Why should you tweak your diet during monsoons?

During the monsoon season, the humidity in the atmosphere increases, leading to various digestive and health issues. Tweaking your diet is vital to boost immunity, maintain digestive health, and prevent monsoon-related illnesses.

This season sees a surge in water-borne diseases and infections; hence, including nutrient-rich foods that strengthen immunity can help ward off these ailments. Monsoons also tend to slow down metabolism and digestion. Including easily digestible food, rich in fibre and probiotics, supports digestive health. Consuming fresh, seasonal fruits and vegetables is beneficial as they contain essential vitamins and antioxidants.

2. Why should you tweak your exercise schedule during monsoons?

Adapting your exercise routine during monsoons is important due to various factors.

Firstly, the weather conditions make outdoor activities like running or cycling challenging, even unsafe at times due to slippery surfaces and reduced visibility.

Secondly, the humidity during monsoons can affect your body’s ability to regulate its temperature effectively, increasing the risk of overheating or dehydration during intense workouts. It becomes crucial to modify the intensity of workouts and stay well-hydrated.

Finally, consistent physical activity is essential to keep the metabolism active, especially since monsoons can induce a state of lethargy and a propensity for fried comfort foods. Tweaking your exercise routine to align with these changes can ensure you stay fit, active, and healthy during the monsoon season.

How to adjust your diet for the monsoon season?

During the monsoon season, consuming foods that strengthen the immune system, are easy to digest, and help maintain your overall health is crucial. Here’s a list of monsoon-friendly foods:

But let’s be honest. It might be tempting to indulge in different varieties of foods which aren’t healthy during monsoon. Definitely, we can’t stop you all the time.

So, the next time when you’re dining out during the monsoon season, a bit of caution can ensure you enjoy your meal without compromising on health.

Here are a few tips:

1. Opt for Cooked Food: Stick to hot, cooked dishes instead of raw salads or cold sandwiches, as the latter might be washed or prepared with unfiltered water. Steaming hot food is less likely to harbour bacteria or viruses.
2. Avoid Street Food: As tempting as it may be during the rains, street food is best avoided as you cannot ensure the hygiene standards, or the water quality used.
3. Choose Grilled or Roasted Dishes: Opt for grilled or roasted foods rather than deep-fried snacks. These are healthier and less likely to cause digestive issues common during the monsoons.
4. Hydrate Wisely: If you order a drink, ensure it’s a bottled or purified option. Avoid juices made with tap water or beverages with ice of unknown purity.
5. Choose Reputable Restaurants: Dine at places known for their quality and hygiene standards. Reviews and ratings can be helpful indicators of this.
6. Watch Your Portions: During monsoon, our physical activity may decrease, and our metabolism may slow down. So, be mindful of your portion sizes to prevent overeating.

Things to Remember: Tips to Avoid Foodborne Diseases

1. Water Quality: Always ensure the water is purified or boiled, as monsoon is the peak time for water-borne diseases.
2. Proper Food Storage: Ensure your food is stored correctly and refrigerated to avoid bacterial growth.
3. Thoroughly Wash Fruits and Vegetables: Wash fruits and vegetables thoroughly in clean water, preferably with a few drops of vinegar or baking soda to remove any external contaminants.
4. Cook Food Well: Ensure food, especially non-vegetarian items, is well-cooked to kill bacteria or pathogens.
5. Avoid Raw Foods: During the monsoon, avoid raw foods like salads and juices from outside as they have a high chance of carrying germs and viruses. It’s safer to eat cooked food.

Always remember maintaining personal hygiene, like washing your hands before eating or cooking, is equally important to prevent foodborne diseases.

How to adjust your exercise plans for the monsoon season?

Monsoons can make outdoor workouts difficult, but you can still stay active. Here are a few indoor workout ideas:

Safe Outdoor Exercise Options During Monsoon:

Outdoor workouts during monsoons require extra caution. Here are a few safe options:

1. Walking/Running: If the weather permits, walking or running can be beneficial. However, ensure that the ground is not slippery and that you have the proper footwear to prevent injuries.
2. Cycling: Cycling can be a great workout only when it’s safe. Make sure you have proper rain gear and choose a safe path.

Remember, listening to your body and avoiding overexertion during any workout is essential. If you’re new to exercise or have health concerns, consult a healthcare or fitness professional before starting any new workout routine. While switching up your diet and exercise plan during the monsoons is important for your overall well-being, it is equally crucial to prioritise vaccinations as a preventive measure.

Let’s explore the importance of vaccinations during monsoons.

As the monsoon season arrives, it brings relief from the scorching heat and rejuvenates the environment. However, along with the refreshing showers, this season also brings its fair share of health risks.

To ensure your well-being during the monsoons, it is crucial to prioritise your health by taking necessary precautions, including vaccinations. Here’s how it helps:

• Prevention of waterborne diseases: Monsoons create an ideal environment for the proliferation of waterborne diseases like cholera, typhoid, and hepatitis A. Vaccinations can provide crucial protection against these illnesses, reducing the risk of infection and potential complications.
• Protection against mosquito-borne diseases: Mosquitoes thrive during the rainy season, increasing the transmission of diseases such as dengue, malaria, and chikungunya. By getting vaccinated against diseases like dengue and taking appropriate preventive measures, you can significantly reduce the chances of contracting these illnesses.
• Boosting overall immunity: Monsoons are notorious for seasonal flu and common cold outbreaks. Vaccinations such as the influenza vaccine can help boost your immune system and protect you from respiratory infections, minimising the chances of falling ill.

Conclusion

Navigating the monsoon season healthily requires an adaptable diet and fitness routine. You can enjoy the season without compromising your health by integrating monsoon-friendly foods into your meals and reshaping your workout regimen.

The key lies in striking the right balance. So, embrace these adjustments, and let the monsoon season be an enriching, revitalising period for your overall well-being.

From fad diets to fitness challenges and viral healthy recipe reels on social media, the world’s fascination with healthier lifestyles grew during the Covid -19 pandemic and has since only picked up pace. According to a survey, around 78% of adults living in urban India made conscious efforts to build their immunity, amidst the pandemic. While the pandemic-induced consciousness about health might goad us into becoming a fitter version of ourselves, there’s also a lot of misinformation doing rounds.

Given the deluge of information available online, nutritional advice is often confusing. What might work for one, may not for another. A locally-sourced ingredient available in one state might not be found in another. It’s not uncommon to see people lose sight of basic nutritional advice like eating on time, avoiding processed food, or exercising regularly in their rush to follow the latest diet that’s gone viral on social media. That brings us to the question – how does one eat right?

The science of eating right

Eating might be a physical reaction to hunger but what follows next is purely science. Once you eat your food, it mixes with digestive juices in the gastrointestinal tract. Next, molecules break it down into even smaller molecules which are then absorbed by the intestine.

Given that a healthy diet supplies the body with all the necessary nutrients, eating right shouldn’t be more complex than choosing the right foods. Then, how is it that so many of us struggle with our diets? There are multiple reasons why this might be happening, but the most common ones are related to misinterpretation of nutritional advice.

For instance, for many people ‘eating consciously’ would automatically mean starving themselves. Contrary to starving, dietitians recommend people to eat mindfully rather than less. The focus should be on feeling full rather than the quantity of food. So, the next time your heart and stomach are at war over an extra slice of pizza, always listen to your stomach.

Another example would be the consumption of healthy foods. Low-fat biscuits, zero-cholesterol chips, juices, and low-calorie sweeteners, we all have fallen for these products in our pursuit of being healthy. What many people don’t realize is that not every low-calorie or healthy food would be nutritious for them. Many of these products have added sugars, artificial colors, high sodium levels, and preservatives that may hamper your health. Experts have estimated that ultra-processed foods contribute around 90% of the total calories that are obtained from added sugars.

The same goes for ultra-processed foods. Choosing bread or a sugar-rich cereal over a nutritious breakfast option like upma isn’t going to magically help you lose the extra kilos. There’s ample research that highlights the link between high intake of sugar-sweetened beverages and the risk of developing cardiovascular diseases, obesity, and diabetes.

The Good vs Bad food argument

Having made the said argument, the next question that arises is what food should be ideal for a healthy diet and

• how does food become good or bad?
• Is the occasional eating out affecting your health?

Thanks to restrictive diets and unverified nutritional advice, a lot of us unknowingly end up demonizing food by labelling them as ‘good’ or ‘bad’.

The truth is that healthy eating is different for everybody. For instance, a post-dinner dessert might not do much to your health but can seriously affect a diabetes patient’s physical well-being.

Giving in to the occasional craving does not make you an undisciplined person. You need fuel to function as it provides your body the required energy and nourishment to function. So, the enemy here is not calories but how you consume them. In fact, such restrictive eating may also lead to eating disorders or binge-eating cycles.

The Verdict on the Traditional Indian diet

We are definitely eating a very diverse diet than what our parents and grandparents did. As traditional Indian cuisine evolves over time, there are a lot of doubts cast about if it’s healthy and balanced enough. This is again a myth that needs to be busted. Take the example of pulses. You won’t find a diet that has so many vegetarian protein options.

The spices used in Indian cuisines are replete with healthy compounds and aromatic properties. Next, the diverse range of vegetables we consume supply the much-needed fiber that our body needs for functioning well. Then there are options like millets which are great for gut health. So, the next time you want to hit the supermarket for vegan and gluten-free options, just check your pantry first.

Sure, not all of these ingredients might be good for everyone but that’s where lifestyles factor in. As we lead very different lifestyles than our parents or grandparents, our bodies also react very differently to these traditional Indian ingredients.

Start small for a big impact

Undoing years of unhealthy eating might take time but that doesn’t mean that you should give up on it altogether. Instead, you can start small. You can start with a few changes in your lifestyle and diet and gradually build up a new routine. Here are a few tips to get you started:

Focus on quality and not quantity.

Eating right doesn’t have to be rocket science. It’s more about intuition and focusing on having balanced meals. As you start prioritizing quality over quantity, you would get more comfortable with listening to your body and eating mindfully. If you are having trouble figuring this out, you can always seek professional help from a dietitian or nutritionist to help you eat the right way.

We are what we eat, they say. Indeed, what we put inside our bodies determines our health. To that end, the food pyramid has served as a guide to balanced eating for years. A food pyramid is a visual representation of the optimal servings of food that one should consume from each food group. This information is arranged in the form of a pyramid which is how the method derives its name.

The origin of the food pyramid could be traced back to the 1970s when it first evolved in Sweden. In 1992, the US Department of Agriculture also adopted it with minor tweaks. Since then, many countries have adopted various versions of the food pyramid to guide their citizens in adopting healthy diets.

What’s in a food pyramid?

The food groups that comprise a healthy eating pyramid include whole grains, dairy, supplements, nuts and seeds, meat and poultry, vegetables and fruits, and healthy oils, among other categories.

There are additional sections related to exercise or alcohol consumption that are included by some countries in their food pyramids. The tool has helped countries across the world guide people on various aspects of health like weight control, multivitamin supplements, exercising, and deficiency of nutrients like Vitamin D.

According to the pyramid, one should consider whole grains as the primary dietary source, followed by fruits and vegetables. The pyramid guide suggests moderation while consuming meat, fish, poultry, milk, and their alternatives while reducing fats, oil, salt, and sugar intake. The guide also suggests that people prefer cooking techniques that require less oil or opt for low-fat recipes. People can also choose to steam, stew, simmer, boil, or even cook with non-stick cookware to reduce their oil consumption.

The Indian version of the food pyramid

The Indian version of the food pyramid has four categories:

There are some additional guidelines also mentioned:

• Ample food and healthcare should be ensured for children and adolescents.
• One should eat a variety of foods for a balanced diet and avoid overeating.
• The diets of elderly people should include foods that are rich in micronutrients.
• One should drink plenty of water.
• Ensure the consumption of safe and clean foods.

Why do we need a food pyramid?

One of the reasons why the food pyramid became a popular tool among healthcare educators and medical experts was because it helped people consume the right foods. As different foods have different nutrients, it might not be possible to derive all required nutrients from a single source.

The diet suggested by the pyramid requires people to eat foods from all groups so that they meet their body’s daily nutritional requirements.

The second reason is that it advises people about the right quantities of different foods to be consumed. Both eating too much or too less can lead to adverse health outcomes. A dedicated guide like a food pyramid can help us ensure that we are consuming the right foods in ample quantities.

The debate around food pyramids

While the food pyramid has served as a useful dietary tool in educating people about their nutritional needs, it has also been subjected to a lot of debate for not being customizable. There is a section of experts who have argued that the food pyramid of a country might not be suitable for all its citizens due to factors like geography, access to food, and weather.

The creators of the food pyramid have also drawn flak for “oversimplifying” the concept of the “ideal diet”. They have also been criticized for not educating people about how to differentiate between carbohydrates and instead only focusing on the number of servings. Likewise for fats. Different fats have varying nutritional profiles. In most food pyramids, people are advised to consume fats in lesser quantities. However, this categorization ignores the fact that unsaturated fats are healthier than saturated fats and are essential for maintaining good health.

Conclusion

Nevertheless, the food pyramid can be a good starting point for anyone who’s looking to lead a fitter lifestyle. All of us need a specific quantity of nutrients every day to maintain good health. The overconsumption or underconsumption of any of these nutrients will only hamper our health. Therefore, the food pyramid can serve as a handy tool for knowledge about how a healthy diet should be planned.

The various types of cancers account for almost 13% of deaths globally. In India too, the numbers aren’t very encouraging. In 2022, the number of cancer cases was found to be 14,61,427 in the country. In fact, according to an ICMR study, one in nine persons is likely to develop cancer in their lifetime in India. The country’s cancer burden poses a challenge for its healthcare facilities and is a leading cause of morbidity.

And, if there’s anything that conventional wisdom and the Covid-19 pandemic have taught us it’s that prevention is better than cure. While you might not be able to control every health diagnosis, research shows that one can lower the risk of developing cancer by making healthier choices. These lifestyle choices range from maintaining a healthy weight, cutting down your alcohol consumption, consuming less processed foods, and adding more antioxidants to your diet.

Antioxidants are molecules that inhibit the process of oxidation and function as protective agents. They shield your body from the ill effects of free radicals that are produced in the body during various chemical processes. These free radicals can hamper cells causing changes to their DNA and creating conducive conditions for the growth of tumors. There’s a lot of research currently underway to find out more about how antioxidants can help with decreasing the risk of developing cancer.

Different types of antioxidants

Apart from chemical processes, free radicals might also be generated after excessive exercise, exposure to tobacco, air pollution, or ultraviolet rays. An excessive amount of free radicals in the body can lead to oxidative stress that can lead to damage to cells and several chronic conditions. To combat this, experts recommend people ensure that they are consuming ample amounts of antioxidants. Here are a few important types of antioxidants and how they can help potentially prevent cancer:

Conclusion

While there is no prescribed dietary allowance for antioxidants, it’s better not to overconsume anything. If you are confused about the quantum of antioxidants that a meal should include, you can always consult a dietitian or nutritionist for guidance. From a purely epidemiological perspective, studies have shown that a higher intake of antioxidant-rich foods is associated with reduced risk of other chronic conditions like cardiovascular diseases as well.

Single-celled and not visible to the naked eye, bacteria often get a lot of scorn as they are the root cause of several diseases. But there’s one kind of bacteria that is known for their “good” work and that keeps your gut healthy – probiotics. The word ‘probiotic’ has its roots in Latin and roughly translates to “for life”. It’s an apt name for a microorganism that keeps your digestive health in good shape and boosts your immune system.

These microbes are found in the lower intestinal tract and help your body digest food, fight the harmful kind of bacteria and positively impact your overall health. The most common sources of probiotics are fermented foods like yogurt, olives, kimchi, and cottage cheese. If you observe your diet, you’ll notice that Indian cuisine has a lot to offer when it comes to probiotics-rich food. Right from buttermilk to idli to dhokla, there’s no lack of a variety of probiotics-rich options in India.

These microbes are found in the lower intestinal tract and help your body digest food, fight the harmful kind of bacteria and positively impact your overall health. The most common sources of probiotics are fermented foods like yogurt, olives, kimchi, and cottage cheese. If you observe your diet, you’ll notice that Indian cuisine has a lot to offer when it comes to probiotics-rich food. Right from buttermilk to idli to dhokla, there’s no lack of a variety of probiotics-rich options in India.

And, it’s not just your gut health that probiotics affect. There’s been mounting research over the past few years that shows that gut health can indirectly enhance your cognitive function and boost your mood, all thanks to the gut-brain axis. The gut-brain axis refers to the partnership between the gut and the brain. The two body parts are linked via biochemical signaling. The vagus nerve, which is also the longest nerve in the body, serves as the primary information connection between the gut and the brain.

Did you know that around 90% of the serotonin is produced in the intestine? Serotonin is a neurotransmitter that plays a critical role in the development and functioning of the central nervous system. And not only serotonin, your gut also produces many other neurotransmitters like dopamine along with the brain. These neurotransmitters can have profound effects on your mood. Hence, if your gut health is on track, chances are that your emotional well-being is likely to follow suit.

What’s keeping probiotics fed? Interestingly it is Prebiotics!

Now that you know why probiotics are important for your health, the natural question is what do these microorganisms feed on? The answer is prebiotics. According to experts, prebiotics are the food for the microorganisms living in your intestine. These food sources are digested and then transported to the colon where the microorganisms ferment or metabolize the prebiotics to feed on them.

As these prebiotics are broken down by microorganisms, they release a variety of byproducts that help your body in many ways. For instance, these byproducts aid in mucus production, supply energy to the colon cells, help in inflammation, and boost immunity. Foods like rice, beans, legumes, oats, leeks, apples, and apricots are found to be rich sources of prebiotics.

Postbiotics: The latest member of the gut health microbe family:

The term ‘postbiotics’ refers to the waste left behind after the body has digested both probiotics and prebiotics. It’s a relatively new area of research and scientists are still exploring its potential and how it impacts one’s health. The key benefit of probiotics is that they slow down the growth of harmful bacteria and help good bacteria flourish. The healthiest sources of postbiotics are foods rich in antimicrobial peptides, amino acids, and Vitamins B and K.

The case for probiotics supplements:

As research unravels the numerous health benefits of probiotics, there’s been a rise in the number of probiotics supplements available in the market over the last few years. You can find them in the form of gummies, powders, or capsules and they contain live microorganisms that are supposed to boost your gut health. These supplements are recommended for people who may benefit from them like those suffering from gastrointestinal ailments like irritable bowel syndrome and inflammatory bowel disease.

Between 2022 and 2023, the global probiotics dietary supplements industry grew at a compound annual growth rate (CAGR) of 7.7% and is currently valued at $6.89 billion. And, the market isn’t showing any signs of slowing down either. Over the next four years, the sector is expected to grow at a CAGR of 8.2%.

Despite how useful probiotics can be for your overall health, a supplement isn’t for everybody. For instance, a theoretical risk of consuming a probiotic supplement is that it could make someone with a compromised immune system sickness. There have been studies in the recent past that show taking probiotics supplements can change the composition of one’s microbiome and even reduce microbial diversity of your gut which can lead to multiple health problems. Rather than falling for a fad or a trend, try looking into if you need a supplement or not. It’s advisable for one to choose a probiotics supplement only after consulting a doctor. If you are looking forward to improving your gut health, you can start simply by including more vegetables, nuts, beans, seeds, and whole grains in your meals.

It starts with that nagging feeling that maybe you are hungry. As you start to wonder about your options, your feet automatically take you to the fridge or the pantry, where you stock the essentials. And, before you know it, you have polished off an entire packet of chips or cookies. Sounds familiar? Indeed, midnight snacking is a flaw that most of us are guilty of.

Having said that, as harmless as it might sound, post-dinner snacking is costing you your health.
You have heard doctors and gym trainers warning you against the habit, but what can some harmless snacking in the late hours do? Turns out a lot. According to a 2022 study by the Harvard Medical School, late-night eating was found to be linked with hunger and higher obesity risk. And it’s not just weight gain, doctors claim that making midnight snacking a habit can lead to a myriad of health problems including acid reflux, diabetes, gastrointestinal disorders, and sluggish metabolism, among others.

“Midnight cravings aka nocturnal eating has many side effects on our wellbeing. At night, our metabolism is slow. Consuming calorie-rich snacks may not be burned efficiently which may cause discomfort as it puts a strain on our digestive system. It may even lead to acid reflux, indigestion, or discomfort. Not only do these interfere with our sleep and overall wellbeing but also contribute to weight gain. Moreover, midnight cravings affect appetite hormones such as leptin and ghrelin, potentially leading to increased hunger and difficulty in regulating appetite. Excessive late-night snacking also increases the risk of developing chronic conditions like obesity, Type 2 diabetes, and cardiovascular diseases,” says Afreen Dilshad, Senior Dietician, HCL Healthcare.

Why do you get those hunger pangs?

The reason why you reach out for a snack post-dinner might vary with your lifestyle, routine, and health levels. Let’s explore a few of them.

1. Improper nutritional levels: The lack of nutrition in your body will end up making you feel weaker and hungry more often. The same goes for irregular meals. If you skip a meal, it leads to lower blood sugar levels and your body will work to balance it. So, every time your blood sugar level dips, you tend to become hungry. This can lead to midnight cravings for food if the intervals between your meals are too long.
2. Hormonal changes and emotional responses: An imbalance in hormonal levels can lead the body to crave calorie-rich foods and sugar. The same stands for emotional responses or mental health. People diagnosed with mental health conditions like depression and anxiety tend to use food as an emotional crutch. Hence, they tend to binge eat or snack late at night whenever they might be feeling anxious or depressed.
3. Dehydration: Sometimes when it’s food you crave, it’s water that your body needs. So, when you feel the hunger pangs, try drinking water first. If experts are to be believed, it’s common for us to misinterpret our body’s need for hydration for hunger. So, keep a bottle of water handy and keep your body hydrated.
4. Not sleeping enough: When you don’t sleep enough, it impacts hormones that regulate your appetite. By sleeping less, you tend to eat more during your waking hours and also crave junk food.
5. Night Eating Syndrome (NES): NES is a kind of eating disorder that leads people to eat after having dinner and whenever they are awake at night. Those diagnosed with the disorder experience low hunger levels in the morning and feel more hungry towards night time. The erratic eating pattern interferes with sleep patterns and ultimately promotes midnight snacking.

What can you do to tame the hunger monster?

There’s little that we can’t achieve once we put our minds to it and midnight snacking isn’t any different. All you need is a bit of self-restraint. Here are a few simple ways to follow:

1. Try eating balanced meals: It’s one of the most common pieces of advice but among the most ignored too. Balanced meals ensure that you get the energy and nourishment that your body needs to keep you going. So, you keep full throughout the day.
2. Pack up the protein: According to experts, protein can help keep you fuller for longer hours. So, try including protein-rich foods like leafy vegetables, cottage cheese, lean meats, and dairy products in your meal to curb cravings at night.
3. Get enough sleep: Have you noticed that you tend to eat more when you are tired or stressed? The lack of sleep affects leptin and ghrelin – better known as the ‘hunger hormones’ – which leads to increased appetite.
4. Try eating mindfully: Eating mindfully or intuitively helps you tune into your instinct and stop when you feel full. Experts suggest the practice of intuitive eating as it focuses on rationale, emotions, and your instinct to unlearn eating mindlessly. If you are someone who is struggling with emotional eating, it’s a great practice to improve your body’s relationship with food.
5. Get creative with your food options: When you feel hungry at night, don’t reach out for the ice cream in the fridge or the jar of cookies. Instead, look for healthier options. For instance, you can microwave a bowl of popcorn or munch on some nuts to stave off hunger. If you don’t mind putting in some effort, you could rustle up a light salad or yogurt with fruit or even peanut butter on toast.

* Around one-fourth of all men and women in India are struggling with obesity.

* More than 77 million Indians above the age of 18 years are suffering from Type 2 diabetes.

The above-mentioned two facts might be about two completely different health conditions but have an underlying connection that is often ignored – one of how being obese can increase your chances of developing diabetes. Research studies over the years have established a strong causal relationship between diabetes and obesity. Studies have also highlighted that obesity is a common health risk that can lead to a person developing Type 2 diabetes.

How obesity leads to Diabetes

To understand how being overweight puts you at a higher risk of developing diabetes, you first need to understand what the disease is all about.

Insulin is a hormone that is secreted by the pancreas to move glucose from the blood to either the muscles or the liver. If you are diagnosed with diabetes, it means that your body doesn’t produce enough insulin. The lack of insulin will lead to increased blood sugar levels causing health problems like cardiovascular diseases, kidney diseases, and loss of vision, among others.

Now, if you are obese, the cells in your body will inhibit the movement of insulin which ends up increasing glucose levels in your bloodstream. In addition, the part of the liver where excess glucose is stored is now occupied by fat. With the space in the liver occupied, the excess glucose ends up entering your bloodstream. As the glucose is now stuck in the bloodstream, the pancreas overworks to produce more insulin to do the job. The cycle continues until the pancreas wears out and starts reducing lower levels of insulin which puts you at a higher risk of diabetes.

The ‘unsavory’ side of artificial sweeteners

In the pursuit of a healthy weight, people sometimes also use healthier variants of calorie-heavy ingredients like artificial sweeteners and low-sodium salt. Their USP is that they provide the required taste without impacting your health. Their high demand has created a thriving market for low-calorie products that target calorie-conscious people.

While these products can help you regulate your calorie intake, they’re not ideal for long-term use and can even lead to serious health issues. The WHO recently released guidelines wherein it has advised people against using non-sugar sweeteners (NSS). According to a 2022 study, the sustained and daily usage of artificial sweeteners was found to be linked with an increased risk of cardiovascular diseases.

There’s a lot of debate about whether artificial sweeteners are worth the hype. The common reason why a doctor might advise you to use one is that artificial sweeteners provide the calories or glucose needed by your body without activating the body’s insulin production – which can lead you to consume more calories to feel full. However, there’s a flipside to this. Now, that your brain has become more tolerant to sweetness means there’s a risk of overeating which might lead to weight gain.

The overconsumption of artificial sweeteners can change your body’s ability to process real sugar by disrupting the functioning of gut microbiota and insulin levels. Over time, such disruption can create conducive conditions for developing conditions like Type 2 diabetes.

Why a healthy lifestyle matters

If you are obese, you can lower your chances of developing diabetes by making a few changes in your lifestyle and diet. These small steps can go a long way in helping you not only control your weight but also improve your overall health. Remember every bit counts, so a small step today can mean a healthy habit after a few weeks and a healthy lifestyle in a couple of months. Here are a few steps that you can take to reduce your chances of developing diabetes:

1. Exercise more often: Not just weight management, regular exercise can lead to multiple health benefits. When you exercise, it boosts your insulin sensitivity which in turn helps in burning calories and avoiding diabetes.
2. Watch what you’re eating: You can significantly improve your diabetes-prone health by opting for healthier meals and cutting down on processed foods. Eating more of fiber, cereals and probiotic foods will help you reach your targeted weight faster.
3. Get enough shuteye: Getting at least six to seven hours of sleep can be crucial to how you manage your weight levels. Lack of adequate sleep can increase insulin resistance which affects hormones that regulate your metabolism and appetite. As a result, you wake up feeling hungrier and may not feel full enough despite having hearty meals.
4. Cut down smoking: Did you know that the chances of people who smoke developing Type 2 diabetes are 30-40%  higher than those who don’t? Kicking the habit can not only help in weight management but also increase insulin sensitivity. According to doctors, the other benefits associated with giving up smoking include an improved metabolic rate, reduced calorie intake, and higher energy levels.
5. Maintaining a calorie deficit: When you maintain a calorie deficit, you consume fewer calories than what your body uses up. Rather than opting for a crash diet, consult a certified nutritionist or dietician to get guidance on how you can achieve a healthy balance of calories through your meals.

Many times a person might be obese due to factors that are not related to their diet or exercise routine. Sometimes factors like genetics and underlying health conditions can also impact weight levels. In case your efforts to attain a healthy weight are not yielding results, it is advisable to consult a doctor for guidance. A doctor can help you not only determine a healthy weight but also to build an optimal diet and exercise routine to achieve it.