Covid-19 has altered the way we view health and wellness. Today, focusing on the right food, nutrition and boosting immunity no longer remains an afterthought. The pandemic has forced us to pause, rethink and have a holistic approach when it comes to our overall well-being.
While we pay attention to our health by eating healthy, it's also important to be mindful of what we eat from and ensure our cooking, consumption and storage utensils are safe, sustainable and eco-friendly.
While consumer behaviour is changing to support sustainable brands and eco-friendly practices, plastic still finds dominance in most homes. In fact, our kitchens are replete with plastic jars, containers, utensils, garbage bags etc. and their usage is increasing at an alarming rate. A recent survey states that India generates 6,000 tonnes of plastic every day, nearly 10,000 tonnes of which goes uncollected. Adding to environmental pollution, plastic also has a detrimental effect on our health.
Priyanka Kheruka, Brand Head, Borosil Ltd, said, "When food is heated in plastic, it releases phthalates from the plasticisers and as much as 95 per cent of the chemicals are migrated into our food. Fatty foods like meats and cheese are more prone to leaching and when these are microwaved in a plastic container, the phthalates released can directly affect the lungs, kidneys and liver. BPA on the other hand is linked to heart disease and type 2 diabetes."
"Unlike plastic, glass is free of toxic chemicals and also retains the natural flavour on heating. It's also environmentally friendly and can be easily decomposed without emitting toxic chemicals. Using airtight glass containers for storage cuts down on the usage of cling wrap to ensure cut fruits and vegetables and leftover food does not rot or absorb the chemicals from harmful materials used for wrapping. Having steel utensils to cook food can also have a positive impact on health.
Steel does not erode or leach harmful chemicals during cooking. It's durable, sustainable, helps in retaining the original flavour and is easy to clean, like glass. Replace plastic bottles with stainless steel ones. There are myriad styles and options available in the market today which come in beautiful designs. There are many brands that offer bottles that are 100 percent food grade and rust-proof and which help in maintaining the temperature of your drink," she added.
"Copper utensils are ideal conductors of heat and are hygienic and corrosion-resistant. The advantages of storing water in copper vessels and bottles are many, having a direct impact on the skin while also having a therapeutic effect. There are plenty of materials and metals to choose from when it comes to incorporating healthy cooking habits."
Being mindful and conscientious of how we utilize our daily utensils in the kitchen can go a long way in boosting good health for the family, community and society at large while also leaving a positive footprint on the environment.
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Cleopatra, was regarded as a great beauty, to preserve her skin, she took her daily bath in donkey milk. Besides, Hippocrates, the father of medicine, prescribed donkey milk for various diseases including fever, wounds, etc. To add to these benefits, donkey milk has four times the amount of Vitamin C than cow's milk has. So, it's no secret that donkey milk is a powerhouse of nutrients for both the skin and body.
Used for Anti-Ageing and Healing
The milk contains essential fatty acids that work as powerful anti-ageing and healing properties. These fatty acids blur the wrinkles on the skin and help to regenerate damaged skin. Plus, donkey milk also contains anti-bacterial properties which are effective in healing skin irritation and redness.
Antioxidant and Nutrient-Rich
Known as a "natural elixir of youth", donkey milk is packed with antioxidants and nutrients. It contains vitamin E, amino acids, vitamins A, B1, B6, C, E, Omega 3, and 6. These properties together make it a rich ingredient when it comes to skin treatment. Moreover, vitamin D is another important ingredient for human skin, and the primary source to get it is through UV exposure. At the same time, too much of that leaves an adverse effect on the skin. Here is when donkey milk acts as a great substitute as it naturally contains vitamin D. All in all, if this milk is applied frequently, it brings a glowing effect while making the skin look brighter.
Moisturizer and Softener
By now it's a well-known fact that this milk works as a powerful moisturizer for the skin. Besides, if donkey milk is used consistently, it acts as a great cleanser as well as helps in keeping the skin healthy, hydrated, and soft.
Therefore, donkey milk with its healing, nutritional and rejuvenating properties for the skin is rapidly emerging as a key ingredient for skincare. These are also driving several leading players to roll out personal care products such as soap, cream, etc. manufactured using donkey milk. Moreover, the global donkey milk market is expanding rapidly with the market value projected to reach $68,139.0 thousand by 2027, registering a CAGR of 9.4 per cent from 2021 to 2027. And the growing use of donkey milk as an ingredient in cosmetic and personal care products will significantly contribute toward the growth of this market in the years to come.
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Eating fruits is one of the most satisfying ways to tackle sweet-tooth cravings while meeting your nutritional needs. Despite many studies and research on fruit consumption in diabetes, there are a lot of speculations on the right kind of fruit consumption and its relation to blood sugar levels.
Eating seasonal and locally available fruit has many health benefits ranging from reducing sugar and inflammation levels to fighting high blood pressure thanks to their abundant vitamins and mineral presence! They are a powerhouse of antioxidants like vitamins A, B, C, E, and minerals like iron, calcium, magnesium, and fiber.
The fruits listed below are not just diabetic-friendly but are loaded with fiber and water content which can slow down the sugar spikes and sugar absorption rate.
Apples are not just nutritious and filling; According to a study, they are significantly associated with a lower risk of type 2 diabetes if consumed in moderation. Turns out there is a truth in the old saying, "An apple a day keeps the doctor away", after all!
Avocados are a great source of healthy fats and more than 20 vitamins and minerals. They are high in fibers as well, and have been linked with lowering the risk of diabetes.
Adding berries is one of the best ways to add a variety to your diabetes-friendly diet. You can choose from blackberries, blueberries, or strawberries because all of them are power-packed with antioxidants, vitamins, and fibers.
Papaya is rich in natural oxidants, which makes it a perfect pick for people with diabetes. It reduces the chances of future cell damage.
This sweet and sour fruit is rich in dietary fiber and vitamin C. It also positively impacts anti-inflammatory processes and can help repair cell damage, and it has minimal fruit sugars as well.
Kiwi fruit is an excellent source of Vitamin E, K, and potassium, and they are low in fruit sugars as well, which makes it a perfect diabetic-friendly fruit.
Melons (Musk melon and watermelon): Powerful hydrating fruits like cantaloupe and melons are recommended for people with diabetes, and people with the risk of developing diabetes. Eat-in moderation for multiple nutritional benefits like fiber, potassium, magnesium, vitamin B, and C.
Dragon fruit is full of dietary fibers, vital vitamins, minerals, and antioxidants.
Pear are nutrient-rich, and they are known to fight inflammation and improve digestion.? Studies also suggest that consuming pears along with a healthy diet reduces the risk of type 2 diabetes.
Orange This citrus fruit is full of fiber that helps slow down sugar absorption into the bloodstream, and its vitamin C component helps improve immunity levels.
Add fruit to your salads to enjoy their goodness with a sprinkle of cinnamon, it tastes better and reduces sugar spikes . Add nuts like walnuts and almonds to complement your fruit snack. you can also add flaxseeds to balance the glycemic load in the body.
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Nutrition is the cornerstone of good health and development. From September 1-7, National Nutrition Week is being observed to spread awareness about good nutrition diet and healthy lifestyle. The nutrition week is observed to make people understand the importance of a nutrition filled diet so they can maintain a healthy lifestyle.
Apricots are a great supply of vitamins and minerals that are required for a healthy body. Eating apricots as a part of a diet rich in fruits is a great way to prevent cancer, low cholesterol, and heart disease risk. Apricots also enhance vision and improve digestion. Besides, it also aids in weight loss and improves skin health. The dietary fibre in Apricot increases the metabolism which improves the human body's digestion and prevents constipation. Apricot is also a good source of iron making it one of the curing food for anaemia.
It is a shrub from China and areas of Europe. It contains many medicinal compounds and nutrients like vitamins, amino acids and fatty acids which are good for a healthy immune system. The leaves and the berries of sea buckthorn are all used for their medicinal and nutritional qualities. Sea buckthorn is also used as a cosmetic treatment like sunscreen or any other remedy for skin problems. In herbal medicine, sea buckthorn is used to stimulate the digestive system and enhance heart and liver health as well. It is helpful for other health issues like diabetes, high cholesterol, high blood pressure, inflammation, and arthritis. According to Aseem Sood, Managing Director, Proveda India, their new nutritional powerhouse 'Sante Sea buckthorn Juice' is useful for all parts of human health.
Giloy has been used in Indian medicine for a very long due to its medicinal properties. Giloy is a powerhouse of antioxidants that attacks free-radical and prevents diseases. It helps in cleansing the blood and ward off liver diseases and urinary tract infections. Consuming Giloy is very beneficial as it improves digestion and treats bowel-related issues like constipation. Giloy is for excellent health and regular consumption of Giloy juice helps to reduce the high level of blood sugar and respiratory problems. It is also beneficial in treating arthritis.
Amla also known as gooseberry is powerful than any other fruit and is considered as one of the superfoods. Vitamin C, one of the nutrients in Amla, is easily absorbed by the body to combat the common cold. Studies have proven that carotene in Amla improves vision and regular consumption leads to improved eye health. One of the most exciting advantages of Amla is that it burns fat. Consuming Amla before a meal makes one feel full and help them eat less. Amla also boosts metabolism that will help in faster weight loss. This superfood also prevents dandruff and strengthen the hair follicles making hair look beautiful.
Ginseng is a light coloured, fork-shaped root herb that boosts energy and controls blood sugar and cholesterol levels. It helps to promote physical and mental activity for those who feel weak and tired most of the time. Some initial studies on cancer patients receiving treatment have shown that ginseng help reduces cancer-related weakness. Due to its antioxidant and anti-inflammatory properties, Ginseng reduces inflammation. Ginseng also benefits brain functions like memory or mood swings.
Blueberries are incredibly healthy, nutritious and widely popular and often known as a superfood. Blueberries are low in calories. These berries are among the most nutrient-packed berries containing fibre, Vitamin C, Vitamin K and Manganese along with a small number of other nutrients. The king of antioxidant foods, blueberries protect your body from free radicals preventing early ageing and other diseases like cancer. People with high blood pressure issues can consume blueberries as a part of their daily diet. Alongside, it also prevents heart diseases and helps in maintaining brain functions and also improving memory.
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Many factors can contribute to your high stress levels, lack of sleep, and getting sick. But did you know that all three of these actually go hand-in-hand? Here's how stress, sleep, and immunity are linked when considering one's general well-being.
"Stress, sleep and immunity are closely linked. When you miss out on sleep, you miss out on time for your body to recharge and prepare for the next day. In fact, sleep is quite vital for our cardiovascular and immune systems to function properly, as well as our ability to think clearly, learn and retain new information, and manage our emotions.
If an individual continuously deprives themselves of getting enough sleep each night, they create more stress on their bodies physically and mentally, which in turn affects the immune system, and essentially creates a negative downward spiral," says Nora Tobin, performance enhancement and executive coach, nutrition specialist, and CEO of Nora's Naturals Coffee.
How can optimising stress, sleep and immunity improve your professional performance? Here's what she has to say:
"Other than a strong work ethic and a high level of drive, your professional performance too, is connected to your overall health and well-being. Practicing healthy habits such as getting consistent sleep and managing your stress, can help you stay healthy and maintain a strong immune system. When you get into a healthy routine you will feel more productive and ready to produce high-quality results that you wish to see in your professional life."
Here are Tobin's top 3 tips for optimising stress, sleep, and immunity:
Result of Stress: When the body is under chronic mental or physical stress, the production of cortisol becomes unbalanced. This leads to excessive fatigue, brain fog, and the storage of fat in the abdominal region. In order to produce enough cortisol to keep going throughout the day, the body pulls from the thyroid (lowered metabolism).
The Solution to Stress: Guided breathing, vitamin D and adaptogenic herbs balance cortisol (stress hormone) as well as regulates the amygdala part of your brain that controls anxiety. Try to incorporate one or all of the below daily.
1-minute Meditation: take an inhale for 3 counts, hold your breath at the top for 3 and exhale for 3. Repeat for 1-minute.
Vitamin D: The precursor to serotonin (a feel-good hormone) and strong immune defence for the body. Get outside for 10 minutes without sunglasses or try this quality source of Vitamin D daily.
Herbs: Adaptogenic Herbs have been utilised in India for thousands of years and help support the body's energy and naturally protect against cellular stress. The top two herbs to utilise to lower stress and anxiety are Reishi and Ashwagandha. Mix into tea or water before bed.
Result of Sleep: During sleep, cerebral spinal fluid runs through the brain to clear toxins and create new neural connections crucial for retaining information and slowing down aging. This process is called glymphatic drainage. The lymphatic system primarily works during sleep so to successfully create new cerebral pathways and clear waste products, it is essential to get at least six hours of sleep.
A solution to Sleep: Legs up the wall, temperature changes and minerals help the body shift into a parasympathetic nervous system (rest and digest) and out of flight or fight mode.
Legs up the Wall: Lying for 5-10 minutes with legs up the wall will reset circadian rhythm and improve the body's ability to drop into deep REM sleep. Simply lie with legs resting on the wall with feet above hips taking deep breaths.
Change Temperatures: Alternating between hot water and cold in the shower (20 seconds hot, 10 cold) for two minutes before bed will greatly improve the body's natural ability to regulate its own production of melatonin.
Result of Low Energy: The body has two forms of energy-burning -- glucose and ketones. When the body is primarily burning glucose, it goes through rapid spikes in blood sugar, leading to cravings, energy crashes and weight gain. When the body is burning ketones, it's receiving steady-state energy while burning its own fat stores.
Solution to Sustained Energy: Interval workouts, whole foods and eating healthy fat allow the body to burn more ketones for energy without feeling deprived. This leads to rapid cellular turnover, efficient weight loss/management, and high energy levels all day long.
High Intensity Interval Training: Raises post workout oxygen consumption, elevating metabolism for 24 hours post-workout. The form of training is suitable for all levels, takes less than 20 minutes, and requires no equipment. This allows the body to burn fat much more efficiently and supply adequate energy to the brain. Alternate with days of low-intensity training like yoga or walking.
Increase Anti Inflammatory Foods: Lowering inflammation in the body will optimise and help sustain energy throughout the day, help fight off pathogens and generate rapid cellular turnover. Pick any foods from the attached list to incorporate daily as well as spices and herbs (the more the better).
Incorporate the 8-Hour Eating Window: Shortening the time window of our meals increases autophagy and allows the body to burn ketones (fat stores) for fuel instead of glucose. Eating in this window a few days per week will rapidly increase cellular turnover, boost irisin and enhance cognitive function.
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New York, Aug 16 (IANS) Regular exercise, even performed in areas with air pollution, can reduce the risk of death from natural causes, a new study suggests.The study, published in the journal CMAJ (Canadian Medical Association Journal), indicates that a higher level of regular exercise compared with inactivity was beneficial, even in polluted areas, although less exposure to pollution was better."Habitual exercise reduces the risk of death regardless of exposure to air pollution, and air pollution generally increases the risk of death regardless of habitual exercise," said researcher Xiang Qian Lao from the Chinese University of Hong Kong."Thus, habitual exercise should be promoted as a health improvement strategy, even for people residing in relatively polluted areas," Lao added.For the study, the team conducted a large study, over 15 years from 2001 to 2016, with 384,130 adults in Taiwan, seeking to understand the effects of regular exercise and long-term exposure to fine particle matter on the risk of death from natural causes. "We found that a high level of habitual exercise and a low level of exposure to air pollution was associated with lower risk of death from natural causes, whereas a low level of habitual exercise and a high level of exposure was associated with a higher risk of death," the researcher said.This study adds to several other smaller studies conducted in the US, Denmark and Hong Kong that found that regular exercise, even in polluted areas, is beneficial.The authors said that "further studies in areas with more severe air pollution are required to examine the applicability of our findings". "Our study reinforces the importance of air pollution mitigation, such as to reduce the harmful effects of air pollution and maximize the beneficial effects of regular exercise," the team said.--IANSvc/rs