Have you ever experienced episodes where your mind seems fuzzy, everything seems confusing and performing the simplest of activities, such as reading the morning paper or solving a simple question in an exam, seems like a Herculean job for you?
Well, the reason behind this strange feeling can be brain fog!
Brain fog is a common phenomenon where you end up experiencing periods of confusion, headaches and brain cloudiness. When examined at the cellular level, brain fog is thought to be caused by inflammation which offsets our delicate hormonal balance. This imbalance impacts the entire system and can take a toll on the quality of your life.
Commonly, brain fog can be caused due to extreme stress, depression, lack of sleep and overworking. But lately, brain fog has been much in the news due to its close link with COVID-19 infection.
So, in this article, let us find out what exactly brain fog is and why COVID-19 causes it.
Brain fog is a term that describes the feeling of being mentally fuzzy, slow and spaced out. Some symptoms of brain fog that you are likely to experience are:
There are many ways that COVID-19 can damage the brain. Some can be devastating, such as encephalitis, strokes, and lack of oxygen to the brain. But other effects may be more subtle, such as the persistent impairment in sustained attention called as brain fog in layman’s terms, which can be temporary.
Dr. M.G. Kartheeka, MBBS, MD
There isn’t any concrete evidence as to why COVID-19 seems to cause brain fog. However, it is believed that psychological and physiological factors are at play. Once the coronavirus has invaded the system and enters the cells through the angiotensin-converting enzyme 2 (ACE2) receptor, the virus can also enter the brain tissue due to its characteristic of being neuro-invasive.
Many studies conducted have revealed that those who have suffered from COVID-19 experience complications such as altered consciousness or brain damage or brain disease which are referred to by the general term encephalopathy.
Case studies showed that high levels of inflammatory cytokine molecules, which are produced by immunity, were found to be present in the fluid that surrounds the brains of people who had recovered from COVID-19 infection probably a few weeks prior. One of the many factors of brain fog is inflammation within the brain which obstructs the ability of the neurons to communicate completely with each other.
Brain Fog is one of the commonest Long Covid Symptoms reported.
Brain fog and cognitive impairment are one of the common concerns of “long-covid” which need an inspection, close follow-up and management at the earliest possible opportunity, apart from that heart conditions digestive symptoms, and vascular issues are some other conditions of concern associated with Covid.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Some ways in which COVID-19 can indirectly cause brain fog in people are as follows:
Exercising is important, Read 7 Ways In Which Exercise Benefits The Body!
As per WHO reports, brain fog was found to last for weeks and even months in some people after their respiratory symptoms ceased to exist – Long Covid Symptom.
In a study conducted with a group of 60 people, it was found that 55 per cent of people continued to experience neurological symptoms post three months of their COVID-19 infection. Such symptoms included:
The best solution to tackle brain fog induced by COVID-19 infection is to adopt a healthy lifestyle. Some ways to boost mental function and reduce symptoms of brain fog are listed below:
Journal your distracting thoughts if you are worried about certain aspects of your life.
Brain fog is a very common side effect of COVID-19 infection, which can last from a couple of weeks to months after your illness has subsided. If the symptoms of brain fog give rise to cognitive issues that disrupt your productivity or continue to impede your quality of life even after following the healthy habits mentioned above, discuss with your doctor the best way to manage the symptoms alternatively.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
If you notice a small tear in the thin and delicate tissue that lines the anus, it is probably an anal fissure. An anal fissure may occur when you pass hard stools during a bowel movement and put a lot of strain. They can cause pain and bleed with daily bowel movements.
Fissures are common among people of all ages but can affect people of any age, especially between 20 to 40 years. Most anal fissures get better with simple treatments, such as increased fibre intake or sitz baths. Some people with anal fissures may need medication or surgery. If you are experiencing symptoms of anal fissure, consult with a doctor immediately and get it diagnosed properly. This will help you understand the severity of your condition. This article will shed light on the types of food you should eat to deal with fissures more effectively.
Fissures are a rather painful condition that causes discomfort when you are sitting or even standing. Several food items can help lessen the symptoms of fissure effectively:
I recommend one should consume 20 to 35 grams of fibre each day in order to keep constipation at bay. You may progressively increase your fibre intake by consuming grain bran, brown rice, muesli, whole-grain pasta, cereals and bread, legumes and peas, citrus fruits.
Dr. Siddharth Gupta, MD
Did You Know
Also Read: Opting For Healthy Noodles: A Comprehensive Guide
All food items that trigger problems like indigestion, bloating, constipation or diarrhoea must be avoided. A particular food may suit one person but not the other. Understand your triggers and exclude the food that may cause digestive problems. Here are some foods to avoid-
Diuretics such as caffeine, may aid the body in eliminating extra salt and water. Dehydration brought on by caffeine’s diuretic impact, however, might result in anal fissures. So, caffeinated drinks like coffee and tea may help a person get their recommended daily intake of water. They often contribute less than that, though, and might not even have an impact on a person’s level of hydration.
Dr. Rajeev Singh, BAMS
Also Read: What is a Sitz Bath: Understanding the Benefits and Uses
Khichdi, vegetable dalia, vegetable oats preparations, upama, idli, dhokla and other steamed and grilled preparations of healthy vegetables with low oil and fewer spices are good for the digestive system if you are suffering from anal fissure. Following are some different recipes to try–
1. Roasted beans and carrots salad
2. Veg quinoa upma
3. Vegetable and lentil soup
4. Smoky beans on toast
Thus, proper care and good food cooked at home may lower the risk factors like constipation making your recovery from anal fissure easier. When talking about the best food choices, no one’s advice suits all. It is best to follow your doctor’s advice and include the food items that suit you based on your overall health needs. Depending on the severity of your condition, along with doctor prescribed medications and a good diet, you should be able to recover well.
Apples are rich in soluble fibre. Apple adds bulk to your stool and helps in passing softer stools, thus it is a good food item to include in your diet unless advised otherwise by your doctor.
Regular exercise increases blood flow throughout your body, which may aid in lessening anal fissures. Exercise also promotes regular bowel movements which may help as well. Avoid exercises that may strain the anal region.
Eggs improve the movement of the intestines and help in making the stool soft. Eating an egg daily can be a good option if eggs suit you. You can consume eggs in moderation when suffering from anal fissure.
Anal fissures are most commonly caused by damage to the lining of the anus or anal canal while passing hard stools or due to trauma or irritation. Most cases occur in people who have constipation or persistent diarrhoea.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
In recent times, more and more people are becoming health conscious and willing to choose a healthier diet. Maintaining a healthy body weight is not only about looking good but also staying fit. Being overweight and obese can lead to multiple health problems such as cardiovascular diseases, Type 2 diabetes, diseases related to inflammation, kidney problems, liver problems and so on. Furthermore, the overweight issue can also hamper your confidence and lead to low self-esteem, depression and anxiety. While many people set regular goals to lose weight but sadly very few of them follow religiously. This is often because it can be very difficult to shed the extra kilos, especially when your body has a low metabolism. Some people also find it challenging as they cannot give up the habit of snacking. With this in mind, it is crucial to replace your snacks with dry fruits to aid with your weight loss!
Did You Know?
Now, you might be wondering why you should eat dry fruits instead of your regular snacks. Dry fruits are filled with healthy nutrients and many of them are considered superfoods due to their high nutritional value. Thus, when you choose to eat them instead of regular snacks, you ensure that you do not increase your intake of unhealthy fats and carbohydrates that promote weight gain.
Moreover, dry fruits can also help people who have low metabolisms. This is because certain kinds of dry fruits can boost your metabolism, which is very helpful for losing weight.
Based on my experience, I have onserved that incorporating dried fruits into your diet can be beneficial for your overall health. Dried fruits are a great source of dietary fiber, containing approximately 3.7 to 9.8 grams per 100 grams. By consuming around 20 to 30 grams of dried fruits per day, you can fulfill about 10 to 16% of your recommended daily fiber intake, which is around 14 grams.
Dr. Siddharth Gupta, MD
The following dry fruits can help you the most during your weight loss journey:
Almonds have very low amounts of calories. A 100 grams of almonds contains only 576 kcals. Eating small amounts of almonds on a daily basis can provide your body with high levels of nutrients that are beneficial for overall health. These nutrients are proteins, mono-saturated fats and antioxidants. Furthermore, almonds also improve your health by lowering bad cholesterol, which tends to be high in people who are obese or overweight.
People who like to snack frequently can benefit the most from eating pistachios. This is mainly because they have very high amounts of fibre, which helps your body feel full for longer periods of time. Additionally, fibre is good for digestion as it aids with bowel movement.
Cashews are delicious nuts that are quite popular in India. They provide your body with close to 73% of the recommended daily dose of magnesium. This is actually very beneficial for weight loss because magnesium helps your body regulate the fat and carbohydrate metabolism in the body.
Dates are rich in flavour and very good for weight loss. This is because they have high fibre content, which will help to suppress your mid-day hunger pangs by making you feel full. As a result, you will be less prone to snacking between your meals. Dates are also beneficial as they provide your body with Vitamin B5. This vitamin is known for boosting your stamina, which means that you can exercise for a longer period, and work towards getting your ideal weight!
In my experience, I have observed that the digestion process can actually enhance the health benefits of dried fruits. For example, when dried fruits like apricots, figs, and raisins are consumed, their antioxidant activities increase after undergoing gastric digestion. This means that the dried fruits can provide even more antioxidant protection for our cells, shielding our bosy from the damage caused by harmful free radicals and promoting overall health.
Dr. Rajeev Singh, BAMS
Walnuts are a unique type of dry fruit as they contain a high amount of good fats such as omega 3 fatty acids and alpha-linolenic acid (ALA). These fatty acids help to reduce body fat and are also good for cardiovascular health. This can be a great addition to the diet as many people who are overweight are already at risk for cardiovascular problems and this can be a great way to try and prevent them.
Brazil nuts have many properties that aid weight loss. They contain an essential amino acid known as L-arginine, which is very good for burning fat. It increases body metabolism and thus, prevents the accumulation of unhealthy fat. Brazil nuts have high amounts of certain minerals such as selenium, thiamine, phosphorus and magnesium which are all very good for the body to lose weight.
Hazelnuts have high fibre content as well as healthy fats, and both are very good for helping with weight loss. Like all the other high-fibre dry fruits in this article, Hazelnuts will also help you by making you feel full for hours after you eat them. Controlling your snacking can often be a great first step in losing weight!
Apricots can stop you to feel hungry till at least 5 hours after you eat them. Additionally, they provide your body with magnesium, which regulates fat metabolism. Apricots have a slightly sweet taste and you can add them to certain desserts while cooking.
If you are following a low-salt diet, then it can be difficult to find a snack that has both, low salt and weight loss properties. However, raisins offer both benefits! These dry fruits have high amounts of iodine. In 100 grams of raisins, you will find only 0.5 grams of fat and 299 kcal, making this a great snack for people who are trying to lose weight.
Prunes are also commonly called dried plums. They have dietary fibre content, which promotes peristaltic movements in the intestines. As a result, waste and toxins get released from your body quite quickly and this can help you in losing weight. Additionally, 100 grams of prunes contains only 240 kcal, making this a good snack for people who need to control their daily calorie intake.
Black currant makes for a great pre-workout snack. It is easy to include in your diet and a versatile dry fruit like raisins. The best part is it aids in weight loss. The dietary fibre and low sugar content make them desirable, especially for kids. These dried fruits are high in nutrition and taste. It also helps with several health issues like obesity, heart health, etc due to its antioxidant properties.
Dried figs are abundant in dietary fibres that aid the digestive system to function optimally. Figs also contain a digestive enzyme known as ficin. This enzyme helps you lose weight as it combines with other enzymes in the digestive tract. Consumption of figs also reduces your craving for sugar and helps you maintain a healthy diet.
These tiny red berries are packed with nutrients and antioxidants. Goji berries have high fibre content and help increase the metabolism of your body. Drinking goji berry juice can boost metabolism and aid your weight loss journey.
Over the years, I have observed that besides aiding in weight loss, dried fruits may also have a positive impact on reducing the risk of cardiovascular disease (CVD). While the consumption of dried fruits alone may not be significantly associated with cardiovascular mortality, when combined with fresh fruit intake, it has been found to lower the risk of CVD mortality. Therefore, incorporating a variety of dried and fresh fruits into your diet can help promote heart health and reduce the risk of cardiovascular issues.
Dr. Smita barode, BAMS
Also Read: Does Almond Milk Go Bad? Your Guide to Safe Consumption
Also Read: Anjeer (Dried Fig): Uses, Benefits & Side Effects
If you do not want to eat a bowl of raw nuts, you can consume them in other ways that are equally beneficial for you. For example:
If you plan on adding dry fruits to your diet, here are a few other helpful tricks to speed up your weight loss:
| 10 Tips To Lose Weight | |
| 1. Don’t skip breakfast – If you miss the first meal of the day, you will be short on nutrients and end up snacking all day long. | 5. Hydrate – Drink enough water daily to keep your body in balance. Being thirsty can sometimes confuse us into eating food unnecessarily |
| 2. Eat at regular times – When your body is accustomed to regular mealtimes, you will have a stable metabolism. It also helps to avoid snacking. | 6. Check the label – Most food labels will give you an idea of the calorie and fat content, check these labels to make sure the food you buy fits into your diet |
| 3. Fruits and Veggies – Fruits and vegetables are high in fibre and low in calories and fat making them a perfect combo for weight loss. | 7. Smaller plate – A smaller plate will trick you into eating smaller portions. Also eating slower will convince your brain that you are full even with less food |
| 4. Exercise – A great diet will only help so much. You need some form of regular physical activity to speed up the weight loss process | 8. Reduce or stop alcohol – Alcohol can contribute to weight gain heavily, not to mention that it is linked to several other health issues |
Your health depends a lot on your weight as it can impact various body functions. Therefore, monitoring the same diligently can help you improve the way you look and feel. Ultimately, this can have many positive impacts on your life such as improved confidence and self-esteem, better social skills, more motivation and positive thoughts. Even if it may seem very difficult right now, you should know that if you take simple steps like introducing dry foods in your diet, you can lose your unwanted weight easily!
We offer a wide range of herbal and ayurvedic supplements for weight loss which can help you in your weight loss journey! Your physician can guide you regarding these supplements that you can take according to your health conditions. Download our app today and order from our extensive collection. Remember, each journey begins with a single step, so take your step today and lose your weight!
Also Read: Foods that Boost Metabolism: A Research-Based Guide to Supercharging Your Body
Dry fruits are healthy snacks to eat on the go. Apricot, prunes and figs are good to reduce belly fat and so are raisins.
Soaking dry fruits helps in replenishing moisture and fortifying other nutrients present in them and seeds. It also ensures better digestion and enhances the flavour. Consuming soaked dry fruits regularly on an empty stomach in the morning can help you avoid many diseases.
It is recommended that having 6-8 almonds each day is safe. Soaked almonds are beneficial, and it is best to consume them in the morning. However, you must avoid having fried and salted almonds.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Carbohydrates are the building blocks of our body. They are the body’s primary source of energy and essential for its proper functioning. In recent times there have been many debates on why they are wrong or good for you. Many people, fearing weight gain and obesity, cut out carbs entirely from their diet. But these low-carb diets have a harmful effect on various organs and can cause serious health repercussions.
Research has proved that not all carbohydrates are bad for you. Some are very beneficial and provide a load of essential nutrients. Depending on their chemical constitution, carbohydrates can be divided into three categories- sugars, starches, and fiber. They form an important pillar in a well-balanced diet, but only the right kinds will provide you with health and nutrition. Carbohydrates can also be divided into simple or complex carbs.
Good carbohydrates are those that are healthy for the body. They are unprocessed and contain the right amount of fiber. Examples of good carbs would be vegetables, fruits, whole grains, legumes, bananas, potatoes.
Good carbs are usually complex carbohydrates, i.e., they are made up of long chains of sugar molecules. In complex carbs, the energy is released gradually due to the presence of fiber. This leads to a slower spike in blood glucose and causes no worrisome fluctuations in the blood, and the energy release is more consistent compared to the bad carbs. The person feels fuller for longer and doesn’t face mood swings or frequent hunger pangs. Good carbs also improve metabolism and boost immunity.
Complex carbs are rich in vitamins, minerals, and fiber. Whole wheat flour, quinoa, brown rice, corn, barley, and whole wheat bread and pasta. When consuming any whole wheat packaged product, check labels for added sugars. These should be low else the whole purpose is lost.
Effect of Carb Deficiency: Healthy carbs are essential for providing energy, nutrition and fibre to your body. A lack of healthy carbs can affect all the major systems of your body like the brain, nervous system, digestive system and even the circulatory system. Insufficient carbs in your diet can cause headaches, weakness, tiredness, difficulty concentrating, digestive issues like constipation and nutrient deficiencies.
Nutrition experts divide carbohydrates into “good” and “bad.” Good carbs which contain complex carbohydrates, like whole grains, brown rice and legumes, don’t raise blood glucose quickly. Bad carbs which contain simple refined sugar , like white bread, cookies and sugary sodas, cause blood glucose to rise quickly.
Dr. M.G. Kartheeka, MBBS, MD
Bad carbs are those that provide us with energy but are not healthy and nutritious. They are processed and refined carbohydrates. Since these are stripped off their fiber, these are usually simple carbs. Examples of bad carbs would be colas, sweetened beverages, ice creams, French fries, products made with refined flour like white bread, white pasta, and white rice. The thumb rule is that the whiter the product, the more processed it is.
The reason why these carbs are bad for you is that they are readily broken down in the body, and the energy is released. This leads to a spike in blood sugar. These are empty calories as the body gets the energy but no nutrition. Having a diet rich in refined carbs can lead to many diseases like diabetes, heart problems, obesity, Alzheimer’s and even cancer.
Also Read: Foods to Avoid with Trulicity: A Comprehensive Dietary Guide
Effect of Excess Bad Carbs: Too many bad carbs (such as simple, refined carbs) can lead to overeating and increase your risk of obesity. In turn, this can lead to a higher chance of developing diabetes and other issues like cardiovascular diseases. The problem is that most available carbs in the supermarket (from sodas and sugars to bread and pasta) all contain bad carbs. Look for healthy carbs when you go grocery shopping, they should contain ample fibre content.
Carbohydrates are subdivided into several categories- sugar, starches and fibers are the primary ones.Wholesome consumption of vegetables, fruits, milk and milk products should be sufficient to maintain enough levels of carbohydrates in a body for an individual.
Dr. Ashish Bajaj, M.B.B.S., M.D
The way you cook your carbs has a telling effect on your health. Potatoes are good carbs until you make them into French fries. Balance is the key when it comes to carbohydrates. Choose ‘whole’ carbs and as close to their natural state as possible to stay healthy.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Whether you are a non-vegetarian or an eggetarian, the love for eggs as an essential source of protein is universal and cross-cultural. The importance of eggs in the Indian diet was especially immortalised by the popular jingle from the 1980s, ‘’Sunday ho ya Monday, Roz Khao Ande”. The idea behind this campaign initiated by the National Egg Coordination Committee of India was to raise greater awareness about the nutritional value of eggs and the benefit of harnessing them by incorporating eggs into your daily diet irrespective of the day of the week.
In this article, we take a quick look at what are the health benefits of eggs, why you should and should not be eating them and whether the advantages of brown eggs anyway outweigh that of white eggs.
The egg is considered a superfood and is also a few foods on this planet to obtain a 100-point rating from World Health Organisation. Eggs are inexpensive sources of protein easily purchasable across social strata and pack a healthy dose of proteins, essential minerals, vitamins and fats.
The protein found in eggs helps in muscle and tissue recovery and is therefore consumed by fitness freaks and athletes daily after strenuous exercises.
Eggs contain essential minerals, omega 3 fatty acids and vitamins important for brain health and proper nervous system function.
This is good for your immune system due to the presence of Vitamin B-12, Vitamin A and Selenium.
Eggs are powered by nutrients to produce energy.
The choline present in eggs helps to break down amino acid homocysteine which is otherwise responsible for causing heart disorder.
The folic acid present in eggs is helpful during pregnancy as it prevents congenital disabilities like spina bifida.
Zeaxanthin and lutein present in eggs prevent macular degeneration which is the leading cause behind blindness due to age.
The protein present in eggs makes you feel full and energised for longer hours thereby enabling you to power through the day without having to take breaks for mid-meal snacks.
A strong immunity coupled with lowered body tissue breakdown helps to promote healthy skin and hair.
Also Read: Do Eggs Have Carbs? Debunking Nutritional Myths
The egg is the complete source of protein. All 9 essential amino acids (which the body cannot synthesize) are present in eggs. So regular consumption of eggs provides quality proteins. Based on one’s preferences one can either go for brown or white.
Dr. Nikhil Yadav, MBBS MD, CCEBDM
There is a rising trend amongst health-conscious people to consume everything brown, whether it be brown bread, brown rice or brown or wholewheat pasta. While consuming wholewheat carbohydrates definitely have merit attached to it, consuming brown eggs is not the same thing.
First things first, scientifically, there are no nutritional differences between brown eggs and white eggs in terms of health benefits. The only difference is in the pigment of the shell and the hygiene associated with it at the time of breeding. Brown eggs are hatched by chickens of darker colour while white eggs are laid by the white coloured breed. Additionally, brown eggs are often sold as organic and priced higher than white eggs because they are bred in a more hygienic environment and fed healthier food.
So, whether you consume the brown egg or the white egg, there is no nutritional difference between the two. The only difference that you might experience is the taste which is contributed by the healthier feed provided to the darker-coloured chickens.
Also Read: Are Eggs Dairy? Debunking Food Misconceptions
As evident from this article, eggs are a very healthy, inexpensive, complete source of protein, easy to make and great for weight loss. And when it comes to the debate between the benefits of brown eggs vs. white eggs, there is no difference. While you should aim to consume 2 eggs each day, you should also be careful not to go overboard as having too many eggs without an expert’s advice can lead to a higher incidence of developing cholesterol derangement, type 2 diabetes, indigestion and even weight gain.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
When the mercury drops, there is a high chance your immunity may too. The best way to stay healthy and fit during winters is to consume vegetables rich in antioxidants and immunity-boosting nutrients. If you are wondering which vegetables to eat in winter in India, then here is a curated list just for you.
If you think spinach is your regular leafy green then you are mistaken because it is a vegetable that can impart a multitude of health benefits during winters. It contains Vitamins A, B, C, E, K, Zinc, Magnesium and large amounts of Iron. This means it can help strengthen your immunity, bones, prevent loss of vision, improve your haemoglobin and reduce inflammation in your body, making it one of the many amazing vegetables to eat in winter in India.
Carrots have always been considered among the healthiest winter foods and for good reason. It contains Vitamins A, B, B2, B3, C, K and beta-carotene. Moreover, carrots have also been found to help in the treatment and recovery of people suffering from cancer, diabetes and heart diseases. Since carrots are rich in antioxidants, they make the perfect winter food and are beneficial for your skin as well.
This bright red vegetable is often eaten in winters because it is packed with Iron, Vitamins A, B6 and C. Beetroots are considered one of the best vegetables to eat in winter because they can help detoxify the liver, reduce the risk of diabetes and even help combat obesity that may develop out of a sedentary winter lifestyle. What’s more, it can add a dash of colour to all your dishes during the lacklustre winter months.
From my knowledge, both broccoli and cauliflower are rich in vitamin C, which is linked to improved immunological performance. These cruciferous veggies may be your best line of defence against winter illnesses, along with getting flu vaccination and washing your hands frequently. If fresh vegetables are unavailable, don’t worry; frozen broccoli and cauliflower are just as healthy.
Dr. Siddharth Gupta, MD
A popular winter vegetable in many parts of northern and eastern India, white radish contains Potassium, Sodium, Vitamin C and Magnesium. Moreover, it has a low-calorific value but high water content, which can help you stay hydrated in winters. Since these nutrients can help your body fight off ailments like the flu, it is an excellent winter vegetable to add to your diet.
Last but not least, a list of the best vegetables to eat in winter is incomplete without broccoli. Broccoli is among the healthiest green vegetables because it contains an abundance of Calcium, Zinc, Selenium, Folate, Vitamins B6, B12, C and K. Moreover, with high fibre content, broccoli also helps ease your bowel movements. It is best eaten during winters because the micronutrients it contains can help your body fight off bacteria and viruses that thrive during this season.
Apart from these, there are several other foods like Indian gooseberry (Amla), Radish pods, Hyacinth beans and Sweet potato that fall under the category of vegetables to eat in winter in India. This is because they are readily available in your local market and provide a host of health benefits too.
In my experience, soup is the ideal wintertime dish. Look for soup recipes of vegetable broth with lots of veggies. Your soup will have additional fibre and fat-free protein if you add lentils. Because they slow down digestion and regulate blood sugar, protein and fibre help you feel fuller for longer while also improving your mood.
Dr. Rajeev Singh, BAMS
While vegetables like carrots, white radish and beetroot might be eaten raw in the form of salads by some, there are some extremely delicious dishes you can prepare with them too.
For example, you can have pickled carrots (Gajar ka Achar) which is a staple of Rajasthanis during winters. You could also cook up a colourful Beetroot Pachadi (which is a traditional dish from Kerala).
When it comes to white radish, you can try your hand at making Mooli ka Achar (pickled white radish) which is a Bihari traditional dish or even Mooli ki Sabzi (white radish curry) which is a staple of Punjab.
There are umpteen ways of adding these vegetables to eat in winter to your diet, add them to your salads, smoothies, soups or prepare different dishes as loved by your tastebuds. The most important thing is that you start to consider doing so in the first place because these seasonal vegetables can prove to be a very healthy and delicious way to keep you fit. Add some physical activities like running, walking or jogging to your daily routine for good health. By mixing up your daily diet with a blend of all these, you can provide your immune system with the strength it needs during winter.
Also Read: Smashed Brussel Sprouts: A Gourmet Recipe And Its Nutritional Value
Disclaimer:
The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The food we eat plays a major role in our physical health and overall wellbeing. But did you know that it can also affect your mental state and mood? This relationship between diet and mental illness is a complex one and cannot be summarised with a few broad statements.
The interaction between food and mental wellbeing can be as simple as quick relief from hunger leading to a better mood. Or as complex as the gut bacteria affecting the chemicals that your brain produces which has a deeper effect on your psychological state. Therefore, your gut is also called as ‘second brain’.
Although there is no singular food or dish that can conclusively ‘cure’ any mental sickness, your diet still affects how you feel. Some studies suggest that a diet rich in vegetables, seafood, whole grain, garlic, olive oil and fresh herbs may affect reducing depression symptoms.
Some foods can drastically, but temporarily, affect mood. For example, coffee and chocolate are well-known stimulants.
This is just a brief overview, let’s find out the many ways in which diet and mental health are closely intertwined. Keep in mind, this relationship is not easy to study or make unquestionable claims about. But scientists have been studying this link for some time now, so we have some general ideas.
You may know that our food is not only digested by the enzymes our stomach secretes but it is also aided very much by the healthy bacteria in our stomachs. These bacteria are essential for normal digestion. The first way these little organisms help our mood is by allowing us to have smooth digestion, without good bacteria we may experience indigestion or other digestive issues. These can cause us anxiety and stress, especially if they are chronic issues.
The microorganisms across our body are collectively known as the microbiome, each person’s microbiome is unique to them. Under this field of study, we learnt that gut bacteria are also heavily involved in the production of neuro-chemicals more directly.
Did you know that most of the serotonin your body makes comes from the gut and not the brain? You may know serotonin as the ‘happy’ chemical and many people who have depression are required to take medication that boosts their serotonin levels. But it is not just serotonin, gut bacteria also help to manufacture dopamine, GABA, norepinephrine and others. These are neurotransmitters that are essential for mental functions like focus, feeling motivated, feelings of reward and anxiety.
On the other hand, excessive, irrational use of antibiotics or medications that destroy this microbiome by killing off the bacteria in our gut can also lead to poor mental health. It has been noted that people with Irritable Bowel Syndrome (consequently their microbiome is out of balance) are likely to also have disorders related to mood.
According to a recent study conducted on people above the age of 50, higher anxiety levels were believed to be linked to diets rich in saturated fat and sweets. In my opinion, one should restrict sugar intake and indulge in some physical activity to keep mental illness at bay.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: What is the BRAT Diet? Breaking Down its Pros and Cons
A healthy dietary pattern, defined by high intakes of fruit, vegetables, whole grains, olive oil, fish, low-fat dairy, and antioxidants, as well as low intakes of animal foods, are linked to a lower incidence of depression, according to a recent study. In contrast, a Western-style diet with a high intake of red and processed meats, refined grains, sweets, high-fat dairy products, butter, and potatoes and a low intake of fruits and vegetables has been connected with a higher risk of depression.
Dr. Rajeev Singh, BAMS
Also Read: Military Diet: Research-Based Analysis and Pros & Cons
It may not be the easiest to visibly see the effects of healthy diets on mental illness. That is because both the brain and microbiome are complex systems. But we know that a poor diet is linked to poor mental and physical health, as well as a weaker immune system. Studies have enough evidence to confirm the benefits of good nutrition on mental health and mood. Not to mention, diets that are not balanced, may lead to long-term health issues like diabetes. If you need help then speak with a dietician or even your doctor. They can advise you on diet and mental illness, what foods you should include and things you should avoid.
Also Read: Boosting Your Brain: How to Increase Dopamine Levels Naturally
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
According to a 2019 survey conducted by Mintel, 64% of Indians lead a sedentary lifestyle and do not engage in any form of exercise and physical activity. However, people are becoming aware of the need to exercise regularly because working out reduces your risk of falling ill and keeps comorbidities of COVID-19 such as diabetes, hypertension and asthma in check. Despite this growing awareness of fitness and nutrition, most people do not reap all the benefits that exercise has to offer because they are not complementing their exercise regime with the proper diet. It is no secret that the effects of exercise can be amplified with the correct foods. Exercise and nutrition go hand in hand.
Here are some pointers to consider when charting your workout diet plan in order to make the most out of your daily exercise routine.
Eating a healthy breakfast that consists of whole-grain cereals, bread, bananas, yoghurt etc., can provide you with the energy needed for a satisfying and rejuvenating morning workout. Breakfast should ideally be the biggest meal of the day in order to maintain a healthy balance between exercise and diet. Therefore, you need to be mindful of the fact that skipping breakfast may cause loss of energy and even dizziness and lightheadedness during workouts.
If you consider making breakfast a relatively large meal, then it is best to tailor your workout diet plan in such a way that you exercise not before three to four hours after breakfast. However, if your routine places workout in the evening hours, then you can eat a moderate-sized meal (like lunch) about at least two to three hours before a workout. More importantly, it is much more effective to eat smaller meals more frequently throughout the day instead of the standard 3 large meals when aiming for weight loss.
Eat 20 grams of whey protein and 20-30 grams of slow-digesting carbs within a half-hour of training. Aim to get 20%-30% of your daily calories from healthy fat sources such as salmon, nuts (particularly walnuts), seeds and avocados. Keep saturated fat (found in dairy and meat products) to 10% or less of your daily calorie intake.
Dr. M.G. Kartheeka, MBBS, MD
Although consuming small energy-boosting snacks before a workout may not always provide a massive increase in energy levels, it does help to maintain blood sugar levels as well as reduce unwanted hunger pangs during a workout. These snacks can include granola bars, peanut butter sandwiches, fruits and other protein or energy bars. One of the most important nutrition tips when considering pre-workout meals or snacks is that you should never consume them less than an hour before working out.
After a successful workout, it is important to replenish your body with carbohydrates and proteins for muscle recovery. A good fitness and nutrition plan includes a healthy balance of protein sources like lean meats, lentils, fats. For example, yoghurt and fruit, peanut butter sandwiches, pasta with meatballs and chicken with brown rice make for healthy post-workout meal options.
Also Read: What Are Whole Foods? A Comprehensive Guide to Healthy Eating
It is a common misconception that fats are bad for a healthy workout diet plan. The fats contained in foods like olive oil, coconut oil, avocados, nuts and egg yolks are in fact good for your body. These fats can help improve digestion, nutrient absorption and can even boost testosterone levels in men. Moreover, the complete exclusion of carbohydrates from your diet can be counterproductive as well. Just as proteins like chicken breast, lean-cut beef and all kinds of fish help to build muscle, good carbohydrates and fibres found in brown rice and whole-wheat bread, cereals and fresh fruits can aid the metabolism of your body and provide energy.
Apart from food, water also plays an important role when it comes to exercise and nutrition. According to the recommendations of the American College of Sports Medicine, drinking two to three cups of water before working out, half to one cup of water every 20 minutes during a workout and two to three cups of water for every pound of weight lost after working out is a healthy practice. Limit alcohol intake and quit smoking if you want to see added health benefits.
With the help of these nutrition tips, you can develop a healthy workout diet plan at home and achieve the required results of either building muscle or weight loss or both. However, it is recommended that you consult a professional like a dietician and/or nutritionist in order to get expert advice on exercise and diet that is best suited for you depending on your individual needs. The amalgamation of the right nutrition and optimum exercise can yield fruitful results for a healthy body,
Also Read: Soft Foods to Eat: A Comprehensive Health and Recovery Guide
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
COVID-19 is still making new peaks in the graph. These rising COVID-19 cases in India have shown us the importance of our body’s immunity.
People, now more than ever, are concerned about strengthening their immunity. But the truth is immunity never comes in the form of a capsule. It’s something one can strengthen through lifestyle modifications and you can do it too!
To date, the only method which gives you specific protection against COVID-19 is a vaccine.
But there are several things you can do to boost your immunity in general. This will also protect you against the new disease hazard, mucormycosis, also known as the black fungus.
One crucial lifestyle modification includes your diet. It is not just about the nutrients in the food – your food habits influence your body weight too and obesity (BMI>30 Kg/m2) is a significant risk factor that can foster many underlying health conditions.
One can meet all the daily vitamin requirements by having a properly balanced diet.
Find one corner of your house that receives direct sunlight and sit under it for at least 15 minutes. Not just plants, but even humans require sunlight.
The fundamental difference is that plants need it for photosynthesis (preparing their food). In contrast, humans need it to synthesise Vitamin D. Our skin has the precursor molecule of Vitamin D, which is converted to the active form in the presence of sunlight.
Studies show that yoga offers multitudes of benefits to our body, including the lungs. Also, daily exercise helps to maintain blood sugar levels, specifically for people with diabetes. Uncontrolled diabetes is an essential factor leading to severe COVID-19 infections.
Fake news and information incite more panic and hysteria amongst people. Stop forwarding fake WhatsApp messages from being circulated over the internet is as important as getting vaccinated.
Check the authenticity of the information you receive. Do not start consuming medicines or any procedures based on these Whatsapp forwards without medical consultations. Every medication has potential side effects and consuming them without a doctor’s supervision can be hazardous.
Vitamins and zinc capsules are prescribed worldwide to boost immunity. So, let us invest the same money buying food items rich in zinc and vitamins. Here is a list of six healthy and readily available food items that can help us strengthen our immunity system and keep ourselves healthy during this pandemic.
Well, the days are gone when people used to say, ”An apple a day keeps the doctor away.” It just got updated to ”a lemonade a day, keeps the coronavirus away.”
Well, you can curb your medical bills and also restrain yourself from standing in a queue outside a pharmacy by just squeezing a lemon into a glass of water.
100 grams of lemon (i.e. two standard lemons approximately) is said to have around 53 mg of Vitamin C which is a powerful antioxidant. Not only does it help fight COVID-19 by building your immunity, but it also has many other health benefits too. It aids in weight loss, prevents kidney stones and also reduces the risk of cancer.
Although the sun is the best and the cheapest source of Vitamin D, eggs are also a rich source of Vitamin D. Fact says that 100 grams of boiled eggs contain around 87 IU(International Units) of Vitamin D. The RDA (Recommended Daily Allowance of Vitamin D is 600-700 IU(International Units).
Eggs are also a good source of zinc. So, they also keep your immunity in check.
Apart from being rich in Vitamin D, eggs are also a rich source of proteins. Including this in your diet helps you maintain a balanced diet. Eggs are also one of the best sources of choline.
Choline is a substance useful in making acetylcholine, which is a neurotransmitter. Hence, eggs also keep your nervous system healthy. It is specifically recommended for the elderly who are at an increased risk of suffering from neurodegenerative conditions.
The health benefits of milk need no special mention. Also known as the complete diet, milk is packed with many nutrients essential for our body. Calcium, phosphorus, potassium, vitamin D and vitamin B are some of them. Milk is also a rich source of protein. Doctors often recommend drinking milk for older adults at an increased risk of suffering from pathological bone fractures due to osteoporosis.
A list of healthy foods is always incomplete without green leafy vegetables. Their property of being rich in vitamins, minerals and fibres but low in calories makes them an integral part of every diet. Especially, if you are trying to shed some pounds, you may run for hours on the treadmill, but the hard work will be in vain if you consume an unhealthy diet.
Being overweight and obese are some of the most typical risk factors of diabetes and other fatal diseases. Diabetes is one of the critical comorbidities leading to a severe COVID-19 infection. So, indirectly, green leafy vegetables help you lose weight and decrease your chances of suffering from other diseases.
The graph has not stabilised yet. Health experts say that ‘’India should also be prepared for a third wave.” And how are you supposed to do that?
One thing that people with diabetes must do is, keep a strong watch on their blood sugar levels. Uncontrolled diabetes not just increases your chances of contracting COVID-19 but also suffering from severe COVID-19 infection. And one ground rule you need to follow to keep your blood sugar level under control is to avoid every canned food which has added sugar in it.
Additionally, if you’re losing weight or fear gaining weight, then added sugar food items are the last thing you should eat.
Apart from carbohydrates from rice and wheat, you need some protein to have a balanced diet. Meat and oily fish serve as a rich source of protein your diet demands.
Also, cardiologists recommend eating oily fish as it contains omega-3 fatty acids that keep your heart healthy.
But it is important to note that you should avoid taking red meat as it contains saturated fats that increase your blood cholesterol level, leading to CAD (Coronary Artery Diseases).
When will COVID-19 end in India? Hard to predict. We also don’t know what associated risks are going to follow COVID-19. It has already started infecting people: the black fungus or mucormycosis.
Recently, we saw increased usage of steroids in COVID-19 treatment and these steroids suppress our immunity. And this instead makes a fertile land for other disease conditions.
How is one supposed to escape this vicious cycle? By preventing getting infected with COVID-19 in the first place. So, use this lockdown as a chance to boost up your immunity.
Also Read: What Are Whole Foods? A Comprehensive Guide to Healthy Eating
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
India is a homeland for cricket legends like Sunil Gavaskar, Sachin Tendulkar, Kapil Dev, Sourav Ganguly, MS Dhoni and last but not least, Virat Kohli. For the upcoming days, Indians would be in front of their TV sets, cheering for the Men in Blue in Cricket World Cup.
But those of us who love watching Kohli hitting it out real hard must be wondering about what makes cricketers’ fitness regime and diet plans for cricketers so extraordinary to withstand all the sports-related stress. Injury-free cricketers are an asset to the National team during this critical championship, so this guide will look into the possibility of work-out regimes, diet plans and cricket-related injuries that go into the daily lives of the Indian cricketers.
Workouts:
Improving the flexibility of the body is the key to the cricketers’ fitness regime. It lowers the risk of injury of the body joints and soft tissues, also strengthening the body for on-field play.
Cricketers perform exercises like quadriceps stretch, standing hamstring stretch and straight leg raises for easing the stiffness around knees; hamstring curls, one-leg wall slides, inner-thigh lifts, etc prevent collateral ligament damage. Upper body exercises strengthen arms and torso for better precision during gameplay. Stretching hamstrings and quads and eccentric training can help lower the intensity of the lower-body injury. Eccentric training involves reducing weight at the time of shoulder press while bringing down the body and performing pull-ups as well as the downward motion of push-ups. Such exercises push the muscles to withstand the typical failure point.
Read more: 7 Health Benefits of Exercise
Diet:
Cricketers’ diet regimen includes whole grains, dairy products, fruit, lean proteins and vegetables. Nutritious carbs get adjusted to training and match demands. Massive training days mean Greek yoghurt, fruit or wholegrain muesli bars. Lower workload days mean higher protein and lower carbohydrate intake through fish, wholegrain crackers, vegetable sticks, boiled eggs, etc.
Exercising regularly, every day if possible, is the single most important thing you can do for your health. Strength training, sometimes called resistance training, should be performed two to three times a week. Apart from this, a cricketer’s diet should consist of lean proteins, complex carbohydrates, healthy fats, vitamins, as well as minerals.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Injuries and Treatment:
Chances of cricket injuries have increased because of the remarkable increase in international matches being played. Target areas for cricket-related injuries are shoulders, lower back and knees, especially for a bowler. Fast-bowlers tend to injure knees due to the force generated through knee joints that may lead to torn tissues or ligament tear.
Various kinds of injuries can affect cricketers on the field. Options for immediate treatment would be to apply an ice pack over the affected region for around twenty-thirty minutes across every three-four hours and compression by an elastic bandage, to curb the inflammation.
Fluid Needs:
This depends on playing style, position and weather conditions. Monitoring the individual fluid losses of cricketers is very important since the excessive fluid loss (around 2% of the bodyweight) can harm bowling accuracy, running speed, cooling ability and concentration. Cricketers need to fill up on necessary fluids during warm-ups, meal and drink breaks, wicket-falls and when not playing.
Conclusion:
According to India’s captain Virat Kohli, a Healthier body has made him both a better batsman and an improved fielder.
As we cheer for our Men in Blue to win the World Cup 2019, let us all follow their cue to live a more active, fit and healthy lifestyle and become better performers in life.
Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.
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