Brain Boosting Food

Food and Nutrition

How the Timing of Your Food Can Affect Weight Loss

The timing of food intake can affect weight loss in several ways. Eating at regular intervals throughout the day, rather than skipping meals or having large gaps between meals can help regulate hunger and prevent overeating. Eating a larger breakfast, a moderate lunch, and a smaller dinner has also been shown to be beneficial for weight loss. In addition, eating a healthy snack before bedtime can help prevent late-night snacking, which can lead to weight gain. However, it is important to note that overall calorie intake and balance of macronutrients are more important than the timing of meals for weight loss. Breakfast Eating a nutritious breakfast within the first hour of waking can jumpstart metabolism and provide energy for the day. It regulates our hunger hormones and keeps us fuller and pleased for longer. Skipping breakfast can lead to overeating later in the day and slow metabolism. No matter what, don't skip meals. Skipping breakfast is frequently linked to a number of unhealthy indicators, including weight gain and decreased glucose metabolism. People frequently find that eating breakfast reduces impulsive snacking and prepares the body for a day of healthy nutrition. Your metabolism can be boosted for the day by having a well-balanced breakfast that includes high-fiber foods like berries and a decent source of protein like Greek yogurt. Lunch Although lunch should be your largest meal of the day, the timing of lunch seems to have the least impact on weight loss (along with breakfast if consumed). This relates to the fact that the body is more effective earlier in the day at digesting food, burning calories, and controlling hormones thanks to those circadian rhythms. Eating a balanced lunch that includes protein, whole grains, and vegetables can help control hunger and keep energy levels steady throughout the afternoon. Skipping lunch can lead to overeating or making poor food choices later in the day. According to studies, the best time to eat lunch is between 12 and 2 p.m. We must, of course, keep in mind that we are all unique, so this may not apply to everyone. If you're busy or distracted, skipping lunch could be tempting, but it might lead to issues later in the day. By depriving your body of energy, skipping lunch might leave you feeling groggy or sleepy. Furthermore, you may become unusually hungry in the afternoon, leading to overeating at your final meal. Finally, listening to your internal cues to identify your hunger level and making the right option is the best strategy. Dinner Eating a light dinner that is low in calories and high in nutrients can help with weight loss. Eating a heavy dinner close to bedtime can cause weight gain as the body is less active and burns fewer calories during sleep. Eating a late dinner may also disrupt sleep, which can lead to weight gain. The ideal time for your last meal of the day is at least three to four hours before you go to bed. A late meal or eating too late at night may increase your risk of obesity and metabolic disturbances like dyslipidemia and hyperglycemia, according to studies. Those who consumed more calories at dinner than they did at breakfast had more pronounced insulin resistance. This result implies that cutting back on dinnertime calories may eventually help lower insulin resistance. Soup, grilled chicken or fish, a big bowl of salad, multigrain roti with palak paneer, or boiling chana masala are all acceptable options for dinner. For those attempting to reduce weight, meal timing is a crucial component. All of the major food categories should be present in a balanced meal for you. Keep all food groups in your diet. If you want to reduce weight, choose little, regular meals rather than 3 large ones. Between meals, consume a healthy drink or a healthy snack. Also, keep track of the time you consume each meal. (Dr. Rohini Patil, MBBS, Nutritionist and CEO of Nutracy Lifestyle) Read more►Your Guide to Eating Right As Per Ayurveda in 2023
Food and Nutrition

These Super Fruits Will Help You Recover Faster From Dengue

Dengue fever is rampant and its incidents have grown over time. Each year, mosquito bites cause dengue fever to strike millions of people around the world. With the arrival of monsoon, cases in India begin to climb and experience a dramatic increase in the months that follow. The Municipal Corporation of Delhi reported around 900 dengue cases in the city in October, based on its statistics. In order to promote speedy healing and strengthen immunity, it's critical to keep a mindful diet and consume foods that are strong in vitamins and nutrients. "While patients are advised to take proper rest and drink plenty of fluids in order to recover fast and prevent dehydration, there are some super foods that help regain one's strength. Varun Khurana, Founder & CEO Otipy shares below the list of superfruits that help one recover faster from the illness and support overall health. Kiwi As per various studies Kiwi fruit has been found to have a strong therapeutic effect on dengue fever and other concomitant symptoms. It contains copper, which is particularly important for the production of healthy red blood cells and enhancing resistance to infection. It is also a rich source of potassium, vitamin E, and vitamin A which maintains the body's electrolyte balance. We can talk about immunity also since Kiwi has good amount of Vitamin C & natural immunity is important in fighting against Dengue etc. Pomegranate Pomegranate stands out for its high iron content. It aids in preserving a healthy blood platelet count, which is necessary for recovering from dengue. Its consumption has an overall positive impact on the body; It combats fatigue and exhaustion, which is common in dengue and persists for several weeks after recovery in the acute stage. Malta Citrus fruits are proven to be beneficial for dengue patients. Malta has a high concentration of antioxidants and vitamin C. Patients with dengue infection are susceptible to dehydration and Malta helps the body stay hydrated along with fighting fatigue, and boosting immunity. A simple cup of Malta juice added to the patient's daily meal can significantly strengthen their immune system. Papaya Papaya extract is a good source of the digestive enzymes papain and chymopapain, which help with digestion, stop bloating, and treat other digestive issues. Papaya leaves are the highly recommended remedy to fight dengue and consumed widely. 30ml of freshly squeezed papaya leaf juice aids in the treatment of dengue by boosting platelet count. Coconut Water It is a natural source of water which provides essential minerals and electrolytes. In most cases, dehydration follows dengue and coconut water has adequate minerals and salts which keeps the body hydrated. A Lot of fluid intake is recommended for quick recovery and coconut water is one of the essential and readily available fluids that helps the body heal faster. Dragon Fruit Along with being packed with potent antioxidants, high fibre and iron content, it is also a rich source of vitamin C. It boosts cellular immunity of the patients and protects against dengue hemorrhagic fever. Dengue fever often causes acute pain in the bones and dragon fruit helps in restoring bone strength and increases hemoglobin due to its powerful antioxidant properties. Banana Bananas come under the category of easily digestible fruits. In order to recover fast from dengue's consequences, the patients are advised to consume food that is easy to digest and has sufficient amounts of nutrients and maintain a balanced diet. In addition to being one of the best foods that help with digestion, they are rich in Potassium, vitamin B6, and vitamin C which acts as a booster in recovering from the disease. While the primary need is to get the necessary medical care, the aforementioned superfoods being a rich source of vital vitamins and minerals are highly recommended as they act as a booster for a quick recovery. (Varun Khurana, Founder & CEO of Otipy) Read More► 3 Snacks to Help Manage Diabetes!
Food and Nutrition

Nutrition Can Help You to

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. Eat Well 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
Health News

Fasting With Diabetes?

One of the country's busiest seasons, Navratri also brings with it a tradition of fasting and feasting. In addition to fasting on nine auspicious nights, many mouthwatering dishes are also cooked, including sabudana khichdi, fruit chaat, and kheer to kuttu ki poori and aloo kadhi. Adults are advised to fast occasionally as it gives their digestive systems a break and aids in the body's detoxification process. However, if necessary precautions are not followed regarding the type of foods consumed, particularly if the person has diabetes, fasting and consuming a restricted diet for 9 to 10 days consistently can endanger one's health. Dr Sunil M Jain, Endocrinologist, TOTALL Diabetes Hormone Insitute, Indoresays, "Diabetes management during Navratri fasting is important owing to the change in food patterns, nature of the fast, and the food items allowed. People with diabetes must eat at regular intervals to maintain optimum blood glucose levels and consume foods, which have a low glycemic index, before beginning the fast. It is key to check blood glucose levels a few times during the day. Today, there are continuous glucose monitoring devices that are easily accessible and do not involve any pricks. These devices show real-time glucose results and a directional trend arrow showing where glucose levels are headed, that help make informed dietary decisions by the person." Here are some suggestions for navigating the holidays without jeopardising your health, even if managing diabetes is more difficult when fasting is followed by a feast. Eat The Right Foods Due to the dietary restrictions and altered food patterns, it is possible that blood sugar levels could fluctuate. Therefore, it is important to talk to your doctor about your plan for fasting, which should include the number of fasting days, eating frequency and timings, and foods that can be consumed, as that will help regulate glucose fluctuations and boost overall health. One can opt for foods rich in vitamin C, antioxidants, protein, and fiber, which facilitate in controlling blood glucose levels. Consumption of roasted makhana, nuts, and pumpkin cutlets can make for good snackable satiety during fasting, as they also meet protein requirements. Additionally, vitamin C and fiber-rich fruits such as orange and kiwi are good for consumption as they help manage the insulin fluctuations in the body. Keep Track of Your Counts Knowing when to check your blood glucose levels during fasting is key. Keeping a home glucose monitoring system will help you track your glucose levels from time to time. Today there are sensor-based devices such as Freestyle Libre, that provide actionable trends and patterns that help you make better decisions about your health. It is also important to monitor glucose levels during fasting, to ensure you avoid a hypoglycemia or hyperglycemia attack. Maintain Hydration Dehydration during fasting is troublesome for those with diabetes. Consumption of at least 2 to 3 liters of water is a must while fasting. Buttermilk without salt and low-calorie drinks like nimbu pani, green tea, mint water, cardamom tea, smoothies, and coconut water can help combat dehydration during Navratri. It is better to have fruits like apples in the smoothie instead of bananas. You can also add 2 tsp of flaxseeds and chia seeds to your smoothie as they help reduce the risk of type 2 diabetes and diabetes complications. Exercising People with diabetes can exercise during fasting, however, it needs to be done at a low pace. It is important to not strain yourself during this time. One can go for short walks and include stretching exercises in their routine. You can also ditch the exercises during Navratri and enjoy yourself to the tunes of Garba. Eating an hour before Garba will not make you feel heavy during the dance and will also ensure that you are not low on energy. For people with diabetes, having a combination of proteins and the right carbohydrates keeps you going for a long period. You can opt for a dry fruit milkshake or a buckwheat pancake with some cottage cheese cubes in such cases. Read More► How to Deal With Itchy Eyes?
Health News

Impact of Brain Tumour on Quality of Life

A brain tumour develops when certain genes in a cell's chromosomes become faulty and cease to function properly. These genes typically regulate the rate at which the cell divides and repair genes that correct deficiencies in other genes, as well as genes that should cause the cell to self-destruct if the damage is irreparable. A person may be born with a partial defect in one or more of these genes. Environmental factors may then cause additional mutilation. In a few other cases, however, environmental damage to the genes can be viewed as the sole factor. Behavioural Changes That Brain Tumours Cause Brain tumours and their treatments, in general, can alter a person's behaviour and ability to think. Patients' communication, concentration, and memory skills may suffer, and their personalities may shift. Brain tumours frequently cause personality changes and mood swings. Although the severity of these mood changes varies from person to person, it is relatively common for someone with a brain tumour to experience increased aggression and agitation. A brain tumour may also cause weakness, dizzy spells, poor balance or lack of coordination, personality or behaviour changes, confusion, speech problems, and fits (seizures). However, it is critical to note that the impact of a brain tumour on quality of life is determined by whether the tumour is benign or malignant in nature. Benign Tumour In the case of benign tumours, there is little variation in the patient's quality of life. There may be neurological deficits that can be corrected with regular physiotherapy and rehabilitation. We can keep a close eye on tumour recurrence using serial imaging. In the event of a relapse, the patient may be subjected to radiation or surgery. To answer an underlying question, a benign tumour does not impair quality of life after the ailment has been contracted. Most tumours do not leave residual deficits, making it simple to return to normalcy with timely rehabilitation and psychotherapy. Malignant Tumour The outcome of a malignant brain tumour is determined by the grade of the tumour itself. If the tumour is of Grade 1, the characteristic features that accompany it behave more or less like a benign tumour. However, chemotherapy and radiation are required for a Grade 4 tumour, which causes skin discoloration, hair loss, fatigue, and other physiological changes. As a result, people's quality of life suffers. Nonetheless, with the proper treatment and time, these changes are completely reversible. One thing to remember, regardless of the nature of the tumour, is to maintain a positive attitude toward the illness itself. A strong mind-set greatly aids the patient in overcoming the trauma of having a cancerous brain tumour. A holistic, positive outlook on life can go a long way toward rehabilitating a post-ailment patient. Needless to say, family support and strength go a long way toward a fruitful and blissful life for the patient. (Dr. Ravi Gopal Varma, Lead Consultant Neurosurgery & Program Director - Global Centre of Excellence in Neurosciences, Aster Hospitals Bangalore) Read More► Signs to Detect Vitiligo
Research

Reducing Air Pollution May Improve

Having a portable air cleaner in the home can reduce the negative impacts of air pollution on brain development in children, says a new study. The study, published in the journal Environmental Health Perspectives, found that the children born to mothers who had used the air cleaners had an average full-scale intelligence quotient (FSIQ) that was 2.8-points higher than the group that did not use an air cleaner during pregnancy. "These results, combined with evidence from previous studies, strongly implicate air pollution as a threat to brain development," said researcher Ryan Allen from Simon Fraser University, in Canada. The team recruited 540 pregnant women in Ulaanbaatar, Mongolia to participate in the study. Ulaanbaatar has some of the worst air quality in the world, well-exceeding guidelines set by the World Health Organisation (WHO). The women were less than 18 weeks into their pregnancies and non-smokers who had not previously used air filtering devices in their homes. They were randomly assigned to either the control or intervention group. The intervention group was provided with one or two HEPA filter air cleaners and encouraged to run the air cleaners continuously for the duration of their pregnancies. The air cleaners were removed from the home once the child was born. The researchers later measured the children's FSIQ at four years of age. Children in the intervention group also had significantly greater average verbal comprehension index scores, which is consistent with results from previous observational studies. The research suggests that a child's verbal skills may be particularly sensitive to air pollution exposure. (Agency) Read More► Diabetes, Heart Disease Increase Dementia Risk: Study