Red Meat With Plant Foods

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

Plant-based diets are becoming more popular for health and environmental reasons, as they include animal welfare. Those who follow this diet, frequently worry about getting enough protein, especially because there are several types of meat and dairy products that are high in protein. Lentils, almonds, and millets are all high in plant protein and can be eaten on a regular basis as part of a healthy, balanced diet. Almonds, for example, are not only high in nutrition but also add a unique texture to a variety of dishes, whether sweet or savoury. They are a great source of plant-based protein and can be eaten in a variety of ways, including almond milk, almond flour, raw, roasted, lightly salted, and so on. Emphasizing the rise of plant-based diets, actress and influencer, Soha Ali Khan said, "It's a myth that plant-based diets don't contain enough protein. Interestingly, I have heard that 100 gm of almonds contains roughly 21 gm of protein and are also rich in over 15 nutrients such as vitamin E, magnesium, protein, riboflavin, and zinc. I believe in the long run, eating a balanced diet is the key to good health and I always include healthy plant-based proteins such as almonds, chickpeas and tofu in my meals to make them more nutritious and wholesome." Sheela Krishnaswamy, Nutrition and Wellness Consultant said, "Protein is needed for the formation of tissues, muscles, hormones, and enzymes, and also to repair cells and tissues in the body. It's critical to carefully plan your diet once you've decided to follow a plant-based diet. If you are used to getting your calcium from dairy products, you can now get it from ragi, soybean, leafy greens, and almonds. Nuts like almonds, dals and pulses like toor dal and moong can contribute to the protein requirement for your body if you are on a plant-based diet. Almonds are also a great snack option, especially when you're hungry in between meals. Almonds are a rich source of protein, a nutrient which known to contribute to growth and maintenance of muscle mass." Emphasizing the change in eating patterns and plant-based lifestyles, Fitness Expert and Celebrity Master Instructor, Yasmin Karachiwala said, "As a fitness instructor, I have people constantly quizzing me on one diet or another. Trends come and go; the key is to eat balanced meals and to follow a regular workout routine. According to a study, interventional trials have consistently demonstrated that consumption of plant-based diets reduces body fat in overweight and obese individuals, even when controlling for energy intake. From that perspective, I strongly believe that plant-based diets can help with weight maintenance. One excuse I often hear from clients is that it is difficult to cook a healthy meal. The best part of plant-based diets is that you can eat nuts like almonds which are a powerhouse of a protein, with no preparation required. A handful of almonds may have satiating properties that promote feelings of fullness. Similarly, you can also eat a bowl of quinoa with slivers of almonds as a breakfast. This will take you less than 5 min to prepare." (Agency) Read More► Adding Herbs To Your Tea Is The Best Thing You Could Do This Monsoon

London: An edible additive used in foods such as baked goods, ice cream and salad dressings has the potential to harm our gut microbiota, finds a study. Introduced into the modern diet nearly half a century ago, the food additive E415, also known as xanthan gum, is also widely used as a substitute for gluten in gluten-free foods. When it was first introduced, xanthan gum was thought to not affect us as it was not digested by the human body. However, the new study, published in the journal Nature Microbiology shows that the additive nevertheless affects the bacteria that live in our intestines. And these bacteria are important for our health and well-being. "So far xanthan gum is considered a keto-friendly product. This is because it is believed that xanthan is not digested by the body and therefore it doesn't count in the daily calorie or macronutrient intake," said researcher Sabina Leanti La Rosa from Norwegian University of Life Sciences (NMBU) in Norway. However, she explains, the new study shows that gut bacteria break down xanthan gum to its constituent monosaccharides, which are subsequently fermented to produce short-chain fatty acids that can be assimilated by the human body. Short-chain fatty acids are known to supply up to 10 per cent of calories to humans. This suggests xanthan gum, approved as safe to use in foodstuffs in large parts of the world based on assessments made 50 years ago, could in fact add to a person's calorie intake. When xanthan gum was first introduced, it was thought that the additive went straight through the body without affecting the person who ate it. But now the researchers noted that we are starting to see long-term effects of xanthan gum that were not seen earlier. "We only see these changes in gut bacteria of people eating a 'westernised diet' where processed foods and additives make up a significant part of the food intake. For example, we do not see the same changes in indigenous people from different parts of the globe who eat limited amounts of processed foods," La Rosa explained. "Based on this study, we cannot conclude if and how xanthan gum affects our health. But we can say that the additive affects the microbiota in the gut of people who consume it through food," she added. The researchers called for more research to understand the impact of xanthan gum on the human gut. Read More► Eating More Mushrooms May Be Good For Your Gut Health

Tokyo: Mycobacteria, a group of pathogenic bacteria that cause diseases like leprosy and tuberculosis in humans, are associated with red blood cells at lung infection sites. M. tuberculosis and other mycobacteria implicated in lung disease are now known to live in macrophages - white blood cells that engulf and kill pathogens. Mycobacteria turn up in blood and sputum coughed up by sick patients. Red blood cells, although also found in the sputum of tuberculosis patients, have not yet been specifically studied in disease progression. But, "our research will change the conventional common sense that mycobacteria grow intracellularly", said Yukiko Nishiuchi, Associate Professor at Hiroshima University in Japan. The team obtained lung tissue samples from five mice infected with two species of Mycobacteria - M. avium and M. intracellulare - as well as from a human patient infected with Mycobacterium avium subsp. hominissuis (MAH). Microscopic examination revealed red blood cells were co-located with mycobacteria in both the capillary vessels and granulomas (clumps of immune cells) of mice and human lung tissues. To assess the relationship of the mycobacteria to human red blood cells, the team monitored their growth with and without the blood cells. They found that MAH grew more in the presence of red blood cells, multiplying at a rate dependent on blood cell concentration. Their exponential growth was even faster than the growth of MAH inside macrophages - typically targeted as parasitic hosts by mycobacteria. The findings, published in the journal Microbiology Spectrum, showed that pathogenic mycobacteria attach to human red blood cells, then capitalise on the relationship to multiply. Mycobacteria had previously been found outside macrophages at infection sites; the new findings suggest that the presence of those extracellular mycobacteria may be a result of the relationship with red blood cells. While red blood cells are best known for their role in transporting oxygen between lungs and tissues, they also play two roles in mycobacterial infections. They play a defensive role against infections by capturing pathogens and transferring them to macrophages in the liver and spleen to eliminate them. Nishiuchi said the study shows that red blood cells may also get targeted as host cells for mycobacteria. However, how these roles play out might determine the outcome of an infection. If the red blood cells' defense role is going well, the TB or other mycobacterial disease is controlled. But red blood cells overwhelmed by an attack of mycobacteria may help spread them throughout the body, Nishiuchi noted. (Agency) Read More► Commonly Used Anti-Nausea Drugs May Triple Stroke Risk