Anyone can experience fatigue at any moment, although it usually manifests itself after strenuous physical activity, a demanding workday, or both. Exercise frequently results in fatigue, which can be reduced by getting enough rest, taking a good nap, or getting a full night's sleep. Contrarily, fatigue is a persistent, uncharacteristic state of tiredness and sleepiness. It might be difficult and demotivating to maintain your regular routine when you're tired. It may be chronic (lasting longer than a month) or acute (lasting more than a month or 1 to 6 months or longer).
One's short- and long-term levels of fatigue are directly related to the food they eat. For instance, iron deficiency is linked to fatigue, reduced work capacity, and subpar academic performance. Similar to empty calorie items, foods with added sugar and solid fats like sweets and soft drinks have little nutritional benefit. As a result, you might feel full even when you haven't eaten any of the nutrient-dense foods your body needs.
In order to survive in the fundamental metabolic processes that enable core cellular functioning, we all require a balanced diet and adequate nutrition. Because of their involvement in energy-producing metabolism, DNA synthesis, oxygen transport, and cerebral functions, a balanced diet is crucial for brain and muscle function. As a result, cognitive and psychological processes are impacted, including physical and mental fatigue. Iron, magnesium, zinc, vitamin C, and the B vitamins (B1, B2, B3, B5, B6, B8, B9, and B12) all help fight weariness.
Here are some easy tips on using diet and nutrition to beat tiredness and stay upbeat:
Add Protein to You Diet
Protein helps keep up stamina levels and build endurance. Because it helps your muscle to repair wear and tear, and reduces muscle loss, it ensures your body has enough muscle to sustain everyday living. This is the reason why athletes or those with active lifestyles swear by protein intake through their diet or supplements.
Hydration is The Key
One might wonder, how a calorie less, flavourless liquid like water help with energy levels. Dehydration causes symptoms such as fatigue and tiredness. Even mild dehydration can alter a person's mood, energy level, and ability to think clearly, research by the University of Connecticut has found. Effect of dehydration on concentration, fatigue and anxiety is even more profound for women.
Cut Down on Caffeine
'Do not talk to me till I have had my morning coffee', does this internet meme sound familiar? Caffeine lovers, especially those who cannot start their days without a generous "energizing" dose of coffee or tea, are actually pushing themselves towards greater fatigue over the course of the day. Coffee might act as a temporary brain stimulant raising your energy level and focus for a short term, but can quickly result in an energy crash later. Moreover, it can build dependence and interference with the natural circadian rhythm, or sleep cycle. In all, for every cup of coffee, drink two extra cups of water.
Cheers to Alcohol, Invitation to Fatigue
A full alcohol glass might leave your energy levels half empty. Not only does it dehydrate your body and disturb sleeping and eating patterns, the alcohol raises the body's level of epinephrine, a stress hormone that increases the heart rate and generally stimulates the body, which can result in nighttime awakenings, according to Harvard Health Publishing. If you are going out or staying in every other night, reduce your alcohol intake. Do the same for smoking.
Eating processed foods, ordering in frequently, and whipping up sugar-laden recipes on the regular can reduce the nutrients going in your body, and disproportionately imbalance your meals. Take the calorie intake prescribed for your age, gender and activity level, and do not go for fad/extreme diets in the name of weight loss or spot reduction. Food is your body's fuel and tiredness is inevitable if it is not getting enough quantity and/or good quality.
A healthy diet requires physical activity, enough sleep, mental peace, and relaxation. Vital vitamins and minerals can be obtained naturally from a variety of sources, such as fruits, vegetables, and meat. The essential nutritional requirements vary from person to person due to factors including age, gender, and medical circumstances like pregnancy and lactation. In addition, conditions, lifestyle decisions, and restrictions all play a role. (Dr. Vivek Srivastava, Senior Vice President, Zeon Lifesciences)
Read More► Lifestyle and Nutrition – Ayurvedic Perspective
Dr. Priyanka Bhusari Oka
B.A.M.S., PGDHM, PG Integrative Dietetics
The fast-paced lifestyle of today’s urban population has led to various health conditions due to poor lifestyles and dietary choices. Ayurveda as well as Modern Medicine have described diseases that arise because of living an unhealthy, sedentary life. The onset of disorders ranging from Obesity, Insulin Resistance, High Cholesterol levels, Hypertension to Infertility, Skin diseases, etc. have become very common, especially in the young adults of the age group 30-35 years. These diseases have two main causes, poor nutritional intake, and lack of physical activity. There is a dire need for nutritional intervention to prevent and reverse such lifestyle disorders. Interestingly, Ayurveda, an age-old medical science emphasizes prevention being the best choice over therapeutic measures.
Some common lifestyle disorders:
Diabetes Type 2
Hair and scalp diseases
Ayurveda and Lifestyle Disorders
Ayurveda mentions all the lifestyle disorders which are prevalent in recent times are a result of misuse of Santarpana, which is over nutrition. Overnutrition ends up increasing Kapha Dosha and as a result, increases Kleda, which vitiates the normal functioning of Dhatus especially Rasa, Rakta, Mansa, and Meda. This imbalance causes blockage in the regular functioning of the Agni and channels of microcirculation and results in Vyadhi or disease. An action plan that improves the functioning of Agni and thereby all the Dhatus and Doshas effectively reverses diseases.
Ayurvedic Nutrition: Ayurveda believes that if the diet is wrong, medicines will not be useful and if the diet is perfect then there is no need for medicines. This is a strong and powerful statement that is applicable to today’s lifestyle. Poor diet and lifestyle practices are the leading cause of a plethora of diseases. Ayurveda recommends eating a balanced and nutritious meal. Meals should consist of six tastes or Shad-Rasa, namely,
Madhura - Sweet
Amla - Sour
Lavana - Salty
Katu - Hot, Spicy
Tikta - bitter
Kashaya - Astringent
All types of foods can be categorized based on these six tastes. Each taste denotes a specific type of food group which can be corelated with modern nutrition. A holistic and integrative approach of personalizing the diet based on an individual’s age, BMI, Prakriti, digestion capacity, and current health condition is ideal. Only Ayurvedic nutrition can cater to the wholesome health of an individual.
There are certain rules for eating and lifestyle mentioned in Ayurveda and following those helps in improving digestive fire known as Agni and effectively, absorption.
Eat only when there is a true sense of hunger
Eat only when the previous meal is digested
Do not eat stale, under-cooked food
Meals should always be fresh and warm. No reheating
Drink water only when there is a true sense of thirst
Do not lie down immediately after meals
Make lunch the biggest meal of the day
Do not stay up late at night unnecessarily
Exercise daily as per half your capacity
Ayurvedic nutrition is a customized dietary guideline that by itself acts in a therapeutic way. Including Ayurvedic nutrition along with medicinal intervention goes a long way to reverse any lifestyle disease. Even after the medicines are stopped, following this sustainable dietary practice becomes a part of the lifestyle.
Read More► Monsoon Diet And Precautions For Pregnant Women
During the monsoon, there is an increased chance of getting a cold or other gastrointestinal infections, particularly for pregnant women. You should take steps to ensure that your food is taken care of in addition to the standard precautions like frequently washing your hands and avoiding contact with ill people. The following advice can help you stay healthy throughout the monsoon season.
Home Cooked Food
As the weather cools down and the rains begin, our appetites change and we start craving comfort food. However, for pregnant women, it's important to be careful about what they eat during this time. While there are many tempting options available, home-cooked food is always the best choice for a pregnant woman's diet during monsoon.
Not only is it more nutritious, but it's also less likely to contain harmful bacteria that can cause food poisoning. Instead of reaching for deep fried snacks or fast food from outside, you can enjoy tasty and nutritious quick meals that are cooked at home. For example, roughly diced boiled potatoes that are seasoned with some salt and pepper work perfectly, these could even work great when mixed with some curds and sprinkled with just a little bit of sev for some crunch.
Pregnant women must take care of hydration, this is especially true during the monsoon season as we do tend to consume less water due to the wet and humid climate. Dehydration, however, is a dangerous condition to have during pregnancy as it can can lead to complications such as urinary tract infections, preeclampsia, and preterm labour, and hence, must be avoided at all costs.
While water is always the best choice for staying hydrated, pregnant women can also opt for homemade fruit juices, coconut water, and buttermilk. It is important to avoid sugary drinks, caffeine, and alcohol, as these can actually worsen dehydration.
Pregnant women should also consume fibre-rich food, which will help to regulate digestion and prevent constipation, which is a common problem during pregnancy. By following these simple tips, pregnant women can stay healthy and comfortable throughout the monsoon season.
Eating Fresh Food
During pregnancy, pregnant women frequently experience cravings for specific meals, but it's crucial to make sure that these cravings are healthful. Prepackaged sugary or fried foods may appeal to some women's cravings, but they also raise the risk of gestational diabetes, excessive weight gain, thyroid problems, and other metabolic diseases.
Instead, women should concentrate on eating nutrient-dense fresh fruits and vegetables, which are crucial for preserving pregnancy wellness. They also aid in blood sugar regulation, which helps lessen cravings for sweet meals.
During the monsoon season, there is an abundance of fresh fruits and vegetables that are easily available. Oranges, berries, spinach, sweet limes, cabbage, grapefruits and many more such fruits and veggies are rich in nutrients, vitamins and minerals. Pregnant women should take advantage of this by including them in their diet.
This will not only help them to stay healthy, but it will also ensure that their baby gets the nutrients it needs. As a precaution, pregnant women are advised to avoid consuming raw foods during the monsoon season. Generally, raw foods can contain bacteria and microorganisms that cause food poisoning. Therefore, pregnant women should eat cooked food instead of raw food during the monsoon season.
While monsoons are refreshing, it is advisable to take safety measures to avoid contracting any food-borne infections or other health dangers. The health of the mother and unborn child is extremely vulnerable during pregnancy, and it is crucial to ensure the ideal growth of the child.
Expectant moms should take enough protein, calcium, iron, vitamins, folic acid, and iodine in their meals in addition to maintaining a healthy diet and nutrition. A healthy and safe pregnancy will be ensured by taking all of these additional safety measures throughout the monsoon season. (Rohit Shelatkar, VP at Vitabitotics, Fitness & Nutrition Expert)
Read More► Simple Mistakes That Can Ruin Your Fat Loss Journey
Sugary snacks and drinks are abundant on supermarket and retail shelves. While it is possible to enjoy these on occasion, regular consumption is an easy way to go over your required calorie intake, and too much sugar can lead to a variety of health problems.
According to the studies, your sugar intake should not exceed 5 per cent of your total daily calories. This means that a typical adult's sugar intake should not exceed 30g per day. The most harmful type of sugar is free sugar, which is found in fizzy drinks, fruit juices, biscuits, cakes, and chocolate.
There is also a 'no sugar diet,' which eliminates all sugar, including those found in otherwise healthy foods like fruit and dairy. This is not recommended because fruits are high in fibre and micronutrients. Myprotein India, a leading sports and nutrition brand, experts explain the benefits of a low sugar diet and how to reduce sugar intake to stay healthy.
What are the Benefits of Reducing your Sugar Intake?
Eating a large number of sugary foods may mean you gain weight. Sugar has a low effect on satiety meaning you will not feel full after eating sugary snacks. This means it's much more likely you will exceed your required daily calorie amount which may lead to weight gain in the long run. Switching your food choices for those with a higher protein and fibre content may result in weight loss.
Large amounts of sugar can wreak havoc on your teeth. If you want to stay fit and healthy and avoid a toothless smile, its best to make sure you are not going overboard with your sugar intake. Specifically, free sugars are the ones that do the most damage and put your dentist in a bad mood.
How to Follow a Low Sugar Diet
There are a number of things you can do to reduce your daily sugar intake and many of them may result in improved dietary habits in general. Using the tips below will help to reduce your daily sugar intake and improve the quality of your diet.
Take Notice of Food Labels
It can often be surprising just how much sugar is in your preferred drinks and snacking options and sugar can often be in foods you wouldn't expect. Being attentive and making sure to read the food labels can be an informative process helping you make the right choices when it comes to meals, snacks, and drinks.
Avoid Sugary Drinks
Your favourite fizzy drinks may well be loaded with sugar well worth looking for the 'diet' counterparts. Not just the typical soda drink though, drinks often marketed as 'healthy' or 'low fat' may also contain a fair amount of sugar.
Things like 'healthy' smoothies or fruit juices can also have a substantial amount of sugar and whilst trying to pick a healthy option you could inadvertently add unnecessary sugar to your diet.
Go Easy on Condiments
Ketchup and brown sauce contain a substantial amount of sugar. Making sure you don't go overboard with the ketchup serving size and reducing the number of meals that you add sauce to can help reduce your overall sugar intake.
Plan Your Meals Ahead
Planning your meals in advance has many benefits. As well as allowing you to monitor your calories, planning your meals can be cost-effective and kind to your wallet.
Importantly for sugar intake, planning ahead can also help to avoid the last-minute unhealthy processed choice on the shelf. Although they can be convenient when time is limited, these processed foods often have a high sugar content, which is why it's recommended to cook your own with fresh and wholegrain ingredients.
Planning ahead also allows you time to check your labels for sugar content and fit in sweet treats here and there.
Don't Shop When Hungry or Tired
Traipsing the shops after a long day at work when you're tired and hungry can make the sugary snacks hard to resist. Especially those placed next to the checkout.
Shopping after a healthy meal (containing fibre and protein) can help you fight off the temptation of fighting the food choices that can have a negative impact in the long run. Once it's bought and in your cupboards, at home, it's much harder to resist the sugary snacks whilst watching your favourite box set.
To conclude, reducing the sugar intake in your diet can lead to improved body composition and reduce the likelihood of tooth decay and long-term diseases. Following the tips above can help reduce your intake in a sustainable way, while still enjoying tasty food. (N. Lothungbeni Humtsoe)
Read More► Simple Mistakes That Can Ruin Your Fat Loss Journey
Are you tired of not seeing any results in your fat loss journey even after putting in tons of effort? The journey to losing weight is a lengthy process and requires strong determination. However, it's not just a strong mindset and intention that will help you achieve your goal. Following a strict diet, restraining yourself from tempting food, and working out extensively, are all part of it, but even then you may not see the desired results.
You may be wondering why? And the answer is that there are some very simple mistakes that can totally ruin your fat loss journey. Unknowingly, we tend to make simple, stupid mistakes that make our weight loss journey a long and tiring one.
Nutritionist Nicky Sagar breaks down simple mistakes that can ruin your fat loss journey:
One thing that we always ignore is sleeping enough. Sleeping less has severe impacts on our weight loss journey. From sleep, your body gets the required energy and helps you in your workout and productivity. But when you sleep less, your body does not have the energy to work out. Also, not sleeping enough leads to the consumption of unhealthy snacks which in turn store fat in your body. Sleeping for 6-8 hours is helpful if you wish to quicken your fat loss journey.
Definitely, exercising is an integral part of your weight loss journey. But one common mistake is exercising extensively and not following a healthy lifestyle. Your healthy lifestyle will include mindful eating, cutting down on packaged foods, and sleeping adequately. Only working out for hours and hours will not fetch you any positive outcome.
Skipping on Meals
People have a misconception that if you don't eat, you will lose more weight. This is a total myth. When you are skipping meals, you are keeping yourself hungry and deprived of the necessary nutrients. This will not just affect your overall health but you will end up munching mindlessly on snacks as you will be always hungry. Eating consistently and in the right portion is the correct way to follow in your fat loss journey.
Low Water Intake
Drinking enough water actually aids in speeding up your weight loss process. If you keep your body water-deprived, you will be inclined to eat more food automatically. Simple because your body requires a certain amount of water every day to ensure the smooth function of all organs. Besides, water helps in boosting your energy levels, builds muscle strength, and aids in increasing the rate of metabolism.
Munching on Packaged Foods
Packaged foods is quite harmful if we wish to cut down on fat from our bodies. Most packaged food has a lot of preservatives and contain added sugar, high levels of salt, and other ingredients which you are not even aware of. So, instead of snaking on these packaged foods, carry an apple or a banana, or a box of dry fruits to munch on whenever you feel hungry.
So, stop stressing now, correct these mistakes in your fat loss journey and see the healthier version of yourself. (N. Lothungbeni Humtsoe)
Read More► Rehydrating Beverages For This Monsoon Season
On a humid afternoon, nothing beats a glass of rehydrating drink. After a few sips, you're ready to face the weather monster again. As the monsoon season begins in India, I'm sure we'll will enjoy the rainy days, earthy smell, and tasty snacks. But, don't forget, the changing weather can also have negative effects on our bodies. One of the most common issues we see is dehydration. As a result, we've compiled a list of ready-to-drink rehydrating beverages that you should try this monsoon season.
Watermelon juice is another great way to stay hydrated and refreshed during the sludgy season. It contains Vitamins A, B6, B1, and C, providing a slew of advantages. Watermelon is 90 per cent water, making it an excellent hydration drink. It also contains a lot of amino acids, antioxidants, and Lypocene. Minute Maid provides tetra-packed and bottled ready-to-drink watermelon juice with 100 per cent natural flavours for convenience.
That coconut water for you is a nutritious drink that is low in calories and carbs. Natural vitamins and minerals abound in coconut water. As a result, it is an excellent hydration beverage during the summer and monsoon seasons. The beverage hydrates you while keeping your calorie and carbohydrate intake to a minimum. While carrying a coconut around can be inconvenient, brands such as Earth-made Organix, Real, and others offer ready-to-drink bottled tender coconut water that you can consume anywhere, at any time.
An electrolyte is a mineral that aids in the maintenance of our body's water level. They can be found in blood, tissues, organs, and so on. Water, electrolytes (usually sodium and potassium), and water are all ingredients in electrolyte drinks. These drinks are mostly water because their main purpose is to rehydrate. Although the electrolyte and sugar, levels can vary depending on the intended use, such as post-exercise recovery or recovery from diarrhoea or sickness. Gatorade, ORS, Electoral, and other readily available electrolyte drinks are examples.
Smoothies are another excellent way to incorporate electrolyte-rich foods into your diet. Smoothies contain whole foods such as fruits, seeds, vegetables, nuts, and so on, which provide our bodies with the nutrients they require. You should choose this drink if you want to replace lost electrolytes in a healthy and nutritious way that isn't too heavy to consume. Daily Harvest and Revive Superfoods, for example, provide a wide range of ready-to-drink healthy smoothies. (Agency)
Read More► Should You Try Plant-Based Protein?
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