Travelling calories don't count but it's important to keep yourself in shape. Working out has become more of a lifestyle than any leisure activity. It indeed gets difficult to maintain timely eating habits. But there are always some ways out if you are willing to choose healthily. Dietician and Nutritionist Sakina Mustansir shares few ways to keep a balanced diet:
Try to Eat Homemade Food/Cook Your Own Meal
There is an old saying, "your mood changes when you eat according to the person's mood who made it." Even when you cook unhealthy food it becomes healthy when it's made at home. It's always convenient to carry food from home rather than eating at roadside vendors or unhygienic food. So, try to cook your own meal wherever possible. Also carry munching snacks like nuts, dried fruits, peanut butter sandwiches or whole wheat/multigrain bread sandwiches, protein bars etc.
No amount of soft drinks or hard drinks will subside the need for water in our body. It's always recommended to be hydrated. Research shows when you are dehydrated it results in forced hunger cravings. You confuse hunger with thirst and get sugary food cravings or indulge in binge eating. Do you know? Drinking water before every meal cuts the portion size and you end up intaking fewer calories.
Don't Skip or Avoid Breakfast
Most of the people skip breakfasts on the trip which makes them more lethargic which enables them to follow healthy eating patterns. If you eat a healthy breakfast your body fills up the nutrients and proteins it requires for the day and starves the carvings off. Buffet breakfast is a trap, don't indulge in overeating either. Cater to the energy your body needs at the moment. While travelling, never skip breakfast. Always aim for a good healthy breakfast so as to avoid hunger pangs and binging on unhealthy snacks later during the day. Also carry some uncut fruits or boiled eggs or chickpeas from the breakfast table for later, to keep you energetic for the exploration.
Avoid Alcohol or Sugary Beverages
The calories in beverages are more reactive as compared to the calories in solid food. Being on a vacation doesn't mean your liver is on a vacation as well. Cutting on calories or alcohol fat is more difficult than cutting down the vacation fat. Avoid sodas if that's convenient.
Usually the most authentic local cuisine also happens to be the healthiest. So while traveling, always try the country's authentic cuisine rather than fast food joints and processed foods. This will not only keep you healthy and give you more energy to explore but you will have an opportunity to taste different cuisines and experience their culture.
Don't Stress About Treats
Give yourself a break, don't keep a count on everything you eat. You always end up eating more if you stress about what you eat all the time. Having a healthy relationship with what you eat is important. Plenty of vegetables are healthier than you are aware of.
Any weight you gain while you travel is most likely to be water retention or constipation. You are most likely to reduce this in a span of one week when you're back to your lifestyle. Be diligent with your exercise or walks while travelling.(By N. Lothungbeni Humtsoe)
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The Union Minister of AYUSH and Ports, Shipping & Waterways Shri Sarbananda Sonowal said that the northeastern region possess the greatest potential for the next phase of economic growth of the country. The diversity of flora in the region along with the rich heritage of traditional medicine will act as a catalyst for the development of AYUSH based industries in the region. The Union government is committed to elevate the economic proposition of the Northeast and provide the launch pad for India’s next economic growth.
The Minister was attending the review meeting of the North Eastern Institute of Ayurveda & Homeopathy held at Umiam in the Ri Bhoi district, Meghalaya. While speaking to the media person, the minister stressed about the need for best quality education for students of the region. The best education in Ayurveda nursing and pharmacy as well as professional short-term courses in Panchkarma Therapy so that students from Northeast and from other parts of the country can avail it. The minister stressed on training world class manpower who will be able to drive the economic growth.
The Union Minister said that the government remains committed to make northeast the growth engine of India. In this regard, he highlighted the rich & dynamic flora that nature has bestowed on us. There is a major opportunity for AYUSH based industries to look at northeast as the next destination for their new units. The world class professionals trained at NEIAH and other important training centers under Ministry of AYUSH will complement with the availability of the flora in the region to accelerate growth in the region.
The Union Minister stated that the Govt is committed to develop modern infra in NEIAH. He announced that the Govt will take steps to start PG courses at the institute and stipend for Homoeopathy interns will be increased at par with Ayurveda.
During the review meeting with the top officials of his ministry, the union minister took stock of the steps taken by the government to build capacity in the AYUSH led initiatives. He advised a few course corrections so that results from these initiatives can reach to the end users and people sooner than later.
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केंद्रीय आयुष और पत्तन, पोत परिवहन एवं जलमार्ग मंत्री श्री सर्बानंद सोनोवाल ने कहा कि पूर्वोत्तर क्षेत्र में देश के अगले चरण के आर्थिक विकास के लिए व्यापक संभावनाएं हैं। पारम्परिक औषधियों की समृद्ध विरासत के साथ क्षेत्र में मौजूद वनस्पतिक विविधता क्षेत्र में आयुष आधारित उद्योगों के विकास के लिए एक उत्प्रेरक का काम करेगी। केन्द्र सरकार पूर्वोत्तर के आर्थिक विकास को गति देने और भारत की अगले चरण की आर्थिक प्रगति के लिए लॉन्च पैड उपलब्ध कराने के लिए प्रतिबद्ध है।
केंद्रीय मंत्री मेघालय के री भोई जिले में उमियाम में हुई पूर्वोत्तर आयुर्वेद एवं होम्योपैथी संस्थान की समीक्षा बैठक में भाग ले रहे थे। संवाददाताओं को संबोधित करते हुए केंद्रीय मंत्री ने क्षेत्र के छात्रों के लिए सर्वश्रेष्ठ गुणवत्तापूर्ण शिक्षा की जरूरत पर जोर दिया। आयुर्वेद नर्सिंग और फार्मेसी के साथ ही पंचकर्म थेरेपी में व्यावसायिक अल्पकालिक पाठ्यक्रम अहम है, जिसका लाभ पूर्वोत्तर और देश के दूसरे हिस्सों के छात्र उठा सकते हैं। केंद्रीय मंत्री ने विश्व स्तरीय कार्यबल प्रशिक्षण पर जोर दिया, जिससे आर्थिक विकास को गति देने में मदद मिलेगी।
श्री सोनोवाल ने कहा कि सरकार पूर्वोत्तर को भारत के विकास का इंजन बनाने के लिए प्रतिबद्ध है। इस संबंध में, उन्होंने समृद्ध और गतिशील वनस्पति पर प्रकाश डाला, जो हमें प्रकृति ने प्रदान की हैं। आयुष आधारित उद्योगों के लिए अपनी नई इकाइयों की स्थापना के लिए नए गंतव्य के रूप में पूर्वोत्तर की ओर देखने का अवसर है। आयुष मंत्रालय के तहत आने वाले एनईआईएएच और अन्य महत्वपूर्ण प्रशिक्षित संस्थानों में प्रशिक्षित विश्व स्तरीय पेशेवर क्षेत्र में विकास को गति देने के लिए क्षेत्र में वनस्पतियों की उपलब्धता के पूरक के तौर पर काम करेंगे।
केंद्रीय मंत्री ने कहा कि सरकार एनईआईएएच में आधुनिक इन्फ्रास्ट्रक्चर के विकास के लिए प्रतिबद्ध है। उन्होंने घोषणा की कि सरकार संस्थान में पीजी पाठ्यक्रम शुरू करने की दिशा में कदम उठाएगी और होम्योपैथी इंटर्न के लिए आयुवर्द की तर्ज पर मानदेय बढ़ाया जाएगा।
अपने मंत्रालय के शीर्ष अधिकारियों के साथ समीक्षा बैठक के दौरान, केंद्रीय मंत्री ने आयुष के नेतृत्व वाली गतिविधियों में क्षमता विकास के लिए सरकार द्वारा उठाए गए कदमों का जायजा लिया। उन्होंने कुछ पाठ्यक्रम सुधार की सलाह दी, जिनसे इन पहलों का फायदा उपयोगकर्ताओं को और फिर जनता को मिल सके।
यह भी पढ़े► राजस्थान के आयुर्वेद चिकित्सकों का प्रदर्शन
Gluten is a family of proteins mainly found in wheat, barley, rye and triticale (a cross between wheat and rye). It contains gliadin and glutenin. The elasticity of dough is because of its gluten content. Gluten gives a chewy texture and desired shape to the product. In some people, gluten causes inflammatory and autoimmune reactions, where it mainly destroys the tissue of the small intestine and gut lining. In human body absorption of nutrients takes place in the small intestine, so in such cases, it is very important to follow a gluten-free diet for good gut health and nutritional status. Now let's know about the two grains which are naturally gluten-free and have many health benefits too:
Millet is one such ancient superfood that gives many health benefits due to its nutritional content. It helps to strengthen the immune system, promote good bone health and aids in weight loss. It contains all potential antioxidants which prevent ageing and metabolic disorders like diabetes, hypertension, dyslipidemia etc. We know that many diseases occur due to our body's acidic pH. Where a diet rich in alkaline foods are required. So this grain is alkaline in nature, preventing acidity and heartburn issues.
Health Benefits of Millet:
It's a good source of B vitamins like niacin, folate and pantothenic acid. These nutrients help to perform many enzymatic reactions in our body and are also necessary for the normal functioning of the organs.
Millet contains an insoluble fibre known as prebiotics. It supports good bacteria in the gut. Insoluble fibre helps to relieve symptoms like constipation, bloating, gas and cramps etc.
It can be a healthier grain to include in your diet if you want to protect your heart. It contains a good amount of magnesium which helps to control blood pressure. Millets are rich in dietary fibre too (both soluble and insoluble fibre) which makes it a good choice for people who are suffering from high cholesterol levels.
It's low in simple carbs and high in complex carbs (a low GI food) and hence its consumption is good to control sugar levels and aids in weight loss.
Millets are rich in antioxidants and phenols especially ferulic acid and catechins. Antioxidants help in reducing oxidative stress in the body and boost immune functioning. The darker millets contain more antioxidants compared to the lighter ones.
It is one of the nutrient-rich grains for pregnant women as it is rich in iron, protein, antioxidants, dietary fibre, calcium, magnesium, potassium and folate. All those nutrients are required more during pregnancy. Its high iron content improves haemoglobin levels. Dietary fibre prevents constipation and helps to lower blood sugar levels in gestational diabetes. Calcium and folate help in fetus development. Magnesium and potassium manage blood pressure.
And other information for those who are trying to conceive, that this grain can help you. The science behind that is, grains that are high in complex carbs and low in refined carbs prevent a surge in insulin resistance and preserve ovulation. Also, women suffering from PCOD should add this grain to their daily diet. As it helps to cut down the visceral fat, thus regulates the menstrual cycle.
Buckwheat is not a type of wheat, it's a gluten-free grain that comes under the group of cereals commonly called pseudocereals. As it doesn't grow in grass, it's a plant just like quinoa and amaranth. Basically, it is a seed that needs grinding to make its flour. We all include this grain in our diet during fasting days. But do we know its amazing health benefits?
Health Benefits of Buckwheat:
It is more satiating than any other grain due to its power loaded nutrient and complex carbohydrate content. And this helps to reduce weight as it keeps you full for a longer time and prevent you from binge eating.
Iron is very important for our body's normal functioning. Deficiency of this mineral leads to anaemia, weakness and fatigue. Buckwheat is a good source of iron. So make this grain a part of your diet on non-fasting days too.
It is rich in magnesium and calcium, minerals that are required for healthy and stronger bones and teeth, promotes growth and development.
Among the other pseudocereals, buckwheat is a rich source of rutin antioxidants. It contains other antioxidants too like quercetin. Rutin has anti-inflammatory, anti-cancer and antioxidant properties. Antioxidants help to remove potentially harmful substances called "free radicals" from our bodies. And thus it boosts immunity.
It's a rich source of plant-based protein, especially contains a good amount of aspartic acid, arginine and lysine amino acids. These amino acids help in the regularization of hormones in the body. Studies show that intake of lysine may reduce anxiety also improves calcium absorption.
Because of its miraculous nutritional content, it can be a superfood for pregnant women. And it's totally safe to have during pregnancy as it has a good amount of folate, iron, magnesium, calcium, dietary fibre and essential amino acids. Folate supplementation is needed during pregnancy or before conception. A diet rich in folate helps to prevent neural birth defects. Also, it contains a higher amount of dietary fibre, including all three fibre soluble, insoluble or resistant starch.
The role of fibre in our body is to delays the metabolism of sugar and to keep the digestive system healthy. So consumption of this seed will keep you at bay from general problems that occur during pregnancy such as constipation, gestational diabetes and high blood pressure. Research says that intake of lysine with iron and vitamin supplements helps to improve hemoglobin levels in pregnant women.
It will be a great choice for women who are planning to conceive, as buckwheat is a good source of folic acid which helps in releasing eggs during ovulation. Also, it contains a rutin antioxidant that promotes the circulatory system in women. Its high fibre content will help to lose weight in PCOD. It has been found in studies that it lower the testosterone levels by which regulates the ovulation process.
Here is one nutritious recipe you can make by using these two grains:
Millet and buckwheat bhel with the goodness of iron and calcium:
Whole millet grain (boiled): ½ bowl
Buckwheat seed (boiled): ½ bowl
Steamed moong, Kala chana sprouts: ½ bowl
Tossed mushroom: ½ bowl
Green apple: ½ bowl chopped
Lemon: as per taste
Salt and pepper: as per taste
Take a pan and boil whole millet grain and buckwheat seed in water on slow flame till it gets transparent. Drain the extra water and take out the boiled seeds in a bowl. Now add steamed moong and Kala chana sprouts. Meanwhile, toss the mushroom in a pan for few minutes. Add chopped green apple and tossed mushroom in a mixture and flavour it with salt, pepper and lemon.
You can enjoy this bhel as a mid between snack or in dinner.
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Migraine is a debilitating neurological disease, ranking consistently among the top 10 leading causes of years lived with disability, worldwide. The main symptom of migraine is an enduring headache, along with symptoms such as severe pain on one side of the head or throbbing pain, sensitivity to light and sound, and nausea. Despite being a very common headache disorder that affects roughly 15 percent of the adult population worldwide, it remains inadequately understood and most neglected.
In Delhi, approximately 25 per cent of the population suffers from migraines, every year.
While migraine is an invisible condition, it can severely impact individuals across personal, professional and social domains, thus affecting the overall quality of life and productivity. Work-from-home, or the 'new normal,' has drastically impacted the lives of people suffering from migraines from an inability to concentrate at work to missed workdays. It has become even more urgent to ensure that individuals have the understanding and tools to effectively manage migraines.
There is a lack of understanding amongst people about the severity of migraines. In a study we recently conducted, about 50 to 60 per cent of migraineurs were undiagnosed, despite recurrent headaches. Because migraine falls on a spectrum, ranging from infrequent or mild attacks to recurrent ones, many pass it off as merely a headache'. With busy work-from-home schedules, paired with fear of contracting COVID-19 infection and difficulty in accessing in-person care, people are avoiding seeking medical help for the condition, instead attributing symptoms to associated comorbidities, such as stress or depression."
He continued, "Financial worries due to job loss or salary cuts also contribute to aggravated migraine attacks, which is more noticeable recently. The effects of migraine on one's quality of life also reportedly worsened, particularly for many migraineurs working as essential healthcare workers at this time.
Symptom neglect and failure to treat the condition can lead to migraines becoming chronic. A fundamental need is to recognize migraine as a serious condition with severe disability and adopt a holistic treatment approach. Early detection can be a key enabler of a smoother patient journey and an improved quality of life."
Here are 5 ways to manage your migraine while working from home:
Identify Risk Factors and Monitor Triggers
Migraines can begin at any age but tend to peak during one's prime productive years. Moreover, women are three times more likely to be affected than men, with prevalence peaking between the ages of 25 and 55 years.
Long hours of working from home, along with longer screen times, disrupted sleep schedules and irregular eating habits can increase stress levels. For migraineurs, such changes can become migraine triggers, exacerbating their condition. Identifying personal triggers can help individuals manage their migraines better.
Make The Right Choice for Diet and Lifestyle
Working from home can be hard, but a daily routine that optimizes your physical and mental health can help keep your migraine at bay. Eating healthy meals at appropriate times or consuming small, frequent meals throughout the day are associated with less frequent migraine headaches. Taking breaks from work at regular intervals can help you eat right and reduce eye strain owing to excessive screen use. Making modifications to your lifestyle, including smoking cessation and reduced alcohol consumption, and maintaining optimal sleeping habits and exercising regularly can be key to manage migraines. These also benefit migraine prevention and treatment.
Talk to An Expert
It is important to consult a medical specialist when you are experiencing severe headaches that disrupt your daily routine. A lot of migraineurs hesitate to seek medical help. This could be due to several reasons lack of understanding of migraine severity, lack of time due to hectic work-from-home schedules, or recently, due to a reduction in-person clinic consultations owing to the fear of Covid-19 infection. However, consulting a neurologist, even via teleconsultations, is a necessary step to diagnose your condition and understand the available options for acute and chronic management of migraine, including preventive treatment. With evidence-based information on effects across migraine intensity reduction, quality of life and ease of use, neurologists can guide you on the most suitable treatment option to prevent or reduce your migraine episodes.
Track Your Migraines
It is a good idea to maintain a diary (or download a migraine tracker app), to record the time and severity of your migraine attacks, symptoms, daily diet, exercise routines, and medications and side effects. This can help identify triggers and patterns. It can also prompt meaningful conversations with your doctor, contributing to a more holistic treatment plan, personalized to suit your work schedule.
Seek Support From Your Family, Friends or Colleagues
Living with migraines can make one feel helpless, distressed and misunderstood. But talking to your friends and family will help them understand your condition better. Having an open conversation about your migraine with your employer is a good idea, particularly to work out a schedule, with specific routine adjustments to mitigate triggers. This can help you be productive and healthy while working from home. Employers can also take the initiative -- arranging wellness programs for employees to raise awareness about migraines and how to effectively manage them at work and enhance productivity.
Migraine attacks can be challenging. Changes to your daily routine and active communication about your condition with your employer, after consulting a neurologist, can help you better manage migraines as you work from home.
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Scientists at the Indian Institute of Science Education and Research (IISER) here have sequenced the genome of giloy a plant with medicinal properties, which shot to fame during the ongoing Covid-19 pandemic.
Giloy or guduchi is a climber with heart-shaped leaves, has major applications in pharmaceuticals and ayurvedic formulations to treat various health conditions and was used widely during the pandemic to boost immunity.Giloy (Tinospora cordifolia) is the first species ever sequenced from the Menispermaceae plant family, which comprises more than 400 species having therapeutic values, the institute said in a statement on Monday.
The availability of Giloy genome will also help in bridging the missing link between its genomic and medicinal properties. The new study will also provide leads for exploring the genomic basis of its medicinal properties, the team said.
The team performed a deep transcriptome sequencing of leaf tissue of the plant. The draft genome assembly had a size of 1.01 gigabase pairs and contained 19,474 coding gene sequences. The research is published in the preprint server bioRxiv.
"Giloy is considered as an important multipurpose medicinal plant in ayurvedic science. This plant came into the limelight due to its immunomodulatory and antiviral activity after the emergence of the Covid-19 pandemic. It has been used in various health conditions due to its immune-modulatory, antipyretic, anti-inflammatory, anti-diabetic, anti-microbial, anti-viral, anti-cancer properties, among others," said Shruti Mahajan, doctoral student at IISER Bhopal, in the statement.
Previous studies have shown that a compound from Giloy was reported to target the two proteases of SARS-CoV-2 virus namely Mpro and Spike proteases, and another compound was predicted to inhibit SARS-CoV-2 Mpro and also disrupts viral spike protein and host ACE-2 interaction. Treatment with giloy extract modulates the various pathways of the immune system for improved immunity.
These multiple medicinal properties are because of the presence of its secondary metabolites. Despite these medicinal properties, the unavailability of its genome sequence was a constraint in studying the genomic basis of the medicinal properties. Thus, the genome sequence of Giloy could be a breakthrough as the potential therapeutic agent for diseases like Covid in the future, the researchers said.
Moreover, the usage of giloy is also recommended under ayurveda practice by the Ministry of AYUSH and the Ministry of Health and Family Welfare, in prophylactic care as well as therapeutic applications for all symptomatic or asymptomatic patients infected with Covid-19. It is also used in fever and diabetes.
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