Stress Management

As we already discussed about good health and why it is important for us in previous article. We discussed our step one that how Nutrition effects our body, mind, immune system and longevity. So now it’s time to talk about our next step for better health.

Millions of adults and children say that they feel stress or anxiety daily or occasionally. Many people can deal with different stress related to work, family issues, health problems, financial obligations etc. Even some research shows that parents who are in professions such as healthcare and social works can more likely to have higher stress levels. I hope you can now understand our next step to optimize health.

Manage Stress

Chronic stress of daily life can increase risk of health conditions such as depression, heart diseases, diabetes, thyroid, high blood pressure, stroke, sleep problems, obesity, memory and concentration problems, headaches, rapid disorganized thoughts, digestive problems, Alzheimer’s disease, muscle pain and many more. I must have to say that stress is “RAVAN” for our health and for healthy life, every person should try to avoid or try to manage stress.

Some tips to relieve or manage stress :

• Do meditation or listen your favorite slow music at least for 10 minutes before sleep.
• Yoga will help you to get rid of stress.
• Follow healthy diet.
• Reduce screen time. Avoiding blue light from smart phone and laptop at least before 2 hours from sleep.
• Going for a walk, reading a good positive book, getting massage can help manage stress.
• Practicing your hobby can help a lot in a stress management.
• Spend quality time with friends and family.
• Learn to say “NO” to avoid some procrastination.
• Spend some time with nature and practice deep breathing.

Stress is an unavoidable part of life but fortunately, we can manage it by this evidence-based strategies. As a dietician here I suggest some food which help you feel good by boost happy hormones.

Food to avoid :
• Sugar, simple carbohydrates, sweets, chocolates
• Caffeinated drinks
• Alcohol
• Processed food

You can eat :
• Nuts and seeds, cherry tomatoes, strawberries, green leafy vegetables,
• Lots of water
• Fish
• Dark chocolate
• Avocado etc.

Sauerkraut, yogurt, kimchi can influence the release of happy hormones. Spicy food may trigger endorphin release. Yogart, beans, eggs, almonds are linked to dopamine release.

How Much Water Should We Drink in a day?

About 60% of the human body is made up of water. Water is the most Crucial element that makes our body operable. Water helps us to flush out the toxins that are present in our body.It also Carries Nutrients to your cells, helps to digest the food and also Cushions Your joints. The most frequent problem that occurs due to not drinking enough water is dehydration.

We all have heard that consuming 8 Glasses of water is adequate. But due to every individual’s different age, weight, gender, activity level ,diet, is drinking 8 glasses of water Enough for every individual?

This sentence, drinking 8 glasses of water, the number comes from the U.S. Food and nutrition board in 1945, Which was not based on research that is, irrational.

Mostly, the Thirst is the main indicator, Though it depends on certain Health conditions. However, the parameters include how much amount water you are losing through Sweat, the weather of the country or city, the temperature of the room and many more parameters are taken into consideration.

Even the healthiest people’s water intake varies from other healthier individuals. The best way to know the answer to this question is to consult with your dietitian or doctor. Though, the general Rule Of Thumb is to drink two to three cups of water every hour or more if one is sweating heavily.

Is Sugar Dangerous for Our health?

Sugar has been the subject of numerous debates. Many experts profess that Sugar is not bad for health. While others claim that Sugar is the Major problem of diabetes and heart problems. The answer to this debate tends to be in Moderation. The consumption of sugar has been rising in recent years. Sugar is found in most processed food and drinks which is a major health concern. Sugar gives us a good taste but it is bittersweet for our health. Consuming whole food that contains natural sugar is fine, but problems occur when you consume too much Added Sugar.

In a study published in 2014 by JAMA Internal medicine, Dr. Frank Hu, Professor of nutrition at the Harvard T.H.Chan school of public health found an association between a high sugar diet and a greater risk of dying from heart disease.

“Higher intake of added sugar, Higher risk for heart disease.” –Dr. Hu

The research and development have not issued a formal amount of sugar intake. However, The American Heart Association suggests that not more than 100 Calories (24 Grams) for women and Not more than 150 Calories (36 Grams) for men should intake, That is too close to an amount of 12-Ounce can of the soda.

Role of protein in our diet?

Every cell of the human body contains protein. Protein is a crucial nutrient that is needed by our body to build, repair and maintain healthy cells. In order to maintain our Immune system, protein plays a vital role. It also maintains our other bodily Functions. It is an essential macronutrient that makes up the building blocks of our cells.

Though, protein has many roles in our body. A major function of protein is to provide structure. Structural Protein is a type of protein responsible for cell shape and caters support to major structures, Such as hair, skin, and bones. Enzymes are Proteins that allow key chemical reactions to take place within our body. Protein is a helping hand that helps your body to maintain proper PH values of blood and other bodily fluids.

Protein also maintains the fluid balance between the blood and surrounding tissues. Protein helps to form immunoglobulin or antibodies to fight infection. It also helps to transport, store nutrients, and provide energy. A well-balanced diet with a moderate amount of protein is the jewel in the crown to get all the nutrients that your body needs.

Are Fats so bad?

Large studies established links between saturated fats and heart disease. After the second world war, most of the dietary experts advised people to reduce fat intake not only, because of the heart connection but also because fat has more calories per gram than protein or carbs and was also assumed to contribute more weight gain.

Many people did, but they often replaced lost calories with large amounts of refined carbs. The lesser amount of fat consumption was accompanied by higher rates of overweight and obesity. Fat also has a little direct effect on blood sugar levels. It helps you to absorb certain kinds of vitamins and nutrients.

Saturated fat contributes to clog arteries and cardiovascular disease. MUFA (Monounsaturated fat) and PUFA (Polyunsaturated fat) actually protects your health by improving your cholesterol profile.

Trans Fats are a terrible type of fats for your health. This type of fats raises harmful LDL cholesterol, increases inflammation, and higher chances for blood to get clotted.

Why are carbohydrates important?

Normally, Carbohydrates have a bad reputation and mostly people blame carbs for weight gain. Though, all carbs are not bad. Many carbs are important because they turn to give fuel to our body. On the other hand, some carbs are bad.

Carbs are important because they tend to give us the main source of energy in our body. It is also important for brain function and for fueling our muscles. Mostly it is found in fruits, vegetables, grains, bread, cereal, etc.

There are two types of carbs :

1. Simple carbs : In simple carbs, many of their necessary nutrients are removed. They are digested quickly, it spikes blood sugar and makes you feel hungry sooner. Short-time fullness leads to overeating, weight gain, and conditions like diabetes and high blood pressure.
2. Complex carbs :They are often packed with nutritional layers like bran and fiber that makes digestion slower and also steady in releasing glucose. They help to prevent spikes in blood sugar.

Diet which is best for weight loss.

There are many types of diet such as Mediterranean diet, Low carb diet, High protein diet, Dash diet, South beach diet, Veganism, Keto diet, Low-fat diet, Intermittent fasting, The paleo diet, The Atkins diet, The zone diet, and a lot more.

But the answer is, there is not one best way to eat. Every person varies from the other person the same way a different diet works for different people.

The best plan or diet for an individual is the one which suits your lifestyle, taste, your medical condition, nutritional needs, affordability, accessibility, and something that you can stick to for a longer period of time. So, one should consult a dietitian in order to overcome all these factors and to choose the best diet for the better you.

Benefits of adding herbal tea in our life.

People have been enjoying tea for approximately thousands of centuries. Number of studies have been conducted and it has shown that a variety of tea can help to boost your immune system. The herbal tea can be a great addition to our diet. The reason is that it has lots of health benefits, such as it can help you with better sleep, lower your cholesterol, aid in digestion, soothe the body, relaxes the mind and it even helps people with diabetes.

Herbal Tea also comes with different flavours as it becomes a healthy choice of enjoyment. There are many different types of herbal tea and each herbal tea has different types of benefits. Some of the tea and their some benefits are given below :

1. Rooibos tea : This tea has many benefits that include improving blood pressure, lowering bad cholesterol, keeping your hair strong and skin healthy and it relieves you from allergies.
2. Chamomile tea : It helps to get better sleep, and also helps to reduce menstrual pain. It also helps to relax your body.
3. Ginger tea : Ginger tea can be used for chronic indigestion and to get relief from the joint pain and it also fights against morning sickness.
4. Hibiscus tea : It helps to improve the health of the liver, it also helps to reduce the blood pressure and fat levels, it also prevents the formation of kidney stones.
5. Peppermint tea : The peppermint tea consists of menthol, which can soothe an upset stomach and it majorly helps in constipation. This tea also helps in the problem of major headache and migration.

These are some benefits of herbal tea that one should probably include in their life.

Role of Fiber and is Fiber a nutrient?

Fiber is an important part of a healthy diet because it is also a helping hand because it helps with digestion, weight management, and preventing diseases. Eating enough fibers can prevent or relieve constipation, helping waste to move smoothly through the body. Fiber helps to promote regular bowel movements and also encourages healthy gut microbiota. The intake of fiber may benefit to reduce the risk of chronic disease. Fiber is mostly found in plants, fruits, vegetables, and whole grains. It is very important to eat a variety of fibers in order to ensure that you are getting the right amount of fiber in your diet.

Is fiber a nutrient?

The answer to this question is that dietary fiber is non-nutrient because it is not digested or absorbed by the body.

There are two types of fibers :

1. Soluble fibers.
2. Insoluble fibers.

Both the types of fiber are important for our health.

Why is it important to drink more coconut water?

Coconut water is a delicious and refreshing beverage that has been consumed for centuries in tropical countries. It is a natural source of electrolytes such as minerals and nutrients which is used for the proper functioning of your body. It also helps to flush out the toxins from our body and helps to prevent dehydration. One should consume coconut water with every meal in order to keep running your digestive system very smoothly.

The consumption of coconut water will keep you energized and hydrated throughout the day. Coconut water is a healthy alternative to harmful soft drinks. One should drink coconut water after exercise or after playing any sports game to avoid dehydration. The advantage of having coconut water is that it keeps your skin healthy.

Coconut water has less amount of calories, fat content, no artificial ingredients and has a good amount of vitamin C keeps this drink at top from the list of recommendations.