Tag: diet

8 Foods For Our Moods

Everything has a vibration. Whatever you do,say,eat and drink has an effect on you. It either builds you up or breaks you down without your knowledge. An unhealthy diet comprising of less vegetables and organic food can effect your mood drastically. Other than obesity, It also attracts sadness, frustration and negativity as a whole.

Having organic food and a balanced diet has a contrary effect.  It makes us feel energetic, refreshed, alive and happy. In simple words, it boosts our mood and lifts our vibes. It assists us in attracting what we desire . Good health and good mind are very closely related to each other. Let us look into some of these uplifting foods:

 

• Green Leafy Vegetables: Leafy Vegetables are organic and the fresher they are, the better. Spinach, chard and other dark leafy vegetables contain magnesium which positively effects serotonin and boosts our mood. Lack of magnesium can cause a risk of anxiety and depression.

• Beans: As protein packed foods, beans contribute to our mental health through the fibre present in them. Fibre helps regulate blood sugar which  in turn makes our mood better. Beans are also an excellent source of magnesium, iron, potassium and phosphorus.

• Bananas: Bananas appear in every list of food concerning mood boosts. They are high in Vitamin B6 which synthesize feel good neurotransmitters like serotonin and dopamine. Bananas consist both sugar and fibre. Sugar, when paired with fibre, releases slowly into our bloodstream allowing for stable blood sugar levels which stabilizes our mood. Low blood sugar levels may lead to mood swings.

Bananas with a green coloured peel are a great source of probiotics which is a kind of fibre which helps feed healthy bacteria to our gut.

• Berries: Berries are packed with a variety of antioxidants. Blueberries are rich in the antioxidant flavonoids which assist in activating brain pathways associated with reduced inflammation and risk of depression. Blueberries and strawberries contain a compound called polyphenolics which improves concentration, memory and attention span.

 

• Salmon: Salmons are rich in omega-3, fatty acids. Especially DHA and EPA. Omega acids are anti inflammatory and are necessary for brain and nervous system development. EPA and DHA have shown to eliminate depression and they can effect our personality and impulse control. Salmons are also high in proteins, Vitamin B12 and D. Vitamin D is linked to better and stable mood. Vitamin B12 on the other hand works in cooperation with folate to help convert amino acids into neurotransmitters which are found in low levels among depression patients.

• Almonds: Almonds are rich in protein  including tyrosine for neurotransmitter production It also contains Vitamin E, magnesium and fibre. As an antioxidant, Vitamin E can help fight radical damage in the brain and has shown to improve memory and cognition.Almonds and walnuts have calcium which can help offset hormonal imbalance in women and decrease the symptoms of depression, anxiety, irritability and impaired memory.

Cashews on the other hand, are rich in tryptophan, a neuro chemical which our body turns into serotonin. Vitamin B6 and magnesium present in cashews help to control mood swings. A handful of unsalted cashews are just enough to get the necessary nutrients.

However, not everytime one may feel like indulging in organic foods. In such cases, one may try chocolates! Dark chocolates, to be specific.  Rich in many mood boosting compounds, its sugar is a quick source of fuel to the brain which in return may improve our mood. It helps reducing anxiety and improves the conditions of clinical depression. Dark chocolates with large amounts of cacao can have positive effects on stress levels and even the immunity. It releases feel good compounds such as caffeine and N-acylethanolamine which is chemically similar to cannabinoids that is linked to an improved mood.

Coffee: For some of us, Coffee is a mood saver. Indeed it is. Its high level of caffeine and chlorogenic acid boosts our mood. The caffeine increases our attention by preventing adesnosine from attaching to the brain receptors that promote tiredness.The list of such food goes on. Some examples are oats,lentils,eggs,herbs,spices, fermented foods and tea.

The list of such food goes on. Some examples are oats,lentils,eggs,herbs,spices, fermented foods and tea.

 

There are  lists of healthy foods,habits,lifestyle,behaviour and practices . What makes them healthy is the vibes and energy which they carry. It is known amongst many that how a vegetarian diet can help to calm down a person. How exercises boosts our mood and how meditation helps us understand ourselves better.

All of these practices are healthy because they help to promote good vibes in us. When we come in contact with something which vibrates at a higher frequency, it improves our vibrations . When we inculcate activities with such  high frequency vibrations, we improve our own vibes. Thereby, attracting positivity.

Weight Loss & Metabolism

Weight loss is of two types. Healthy And Unhealthy and most of the time the main concern of this generation is the body. They overlook the diet. For most of the people,weight loss means skipping meals and increasing exercises. This technique is rather an illogical and harmful way of loosing weight. We may end up loosing some pounds by following such techniques but we also gain fatigue,weakness,low immunity and no proper metabolism. Eating low calorie,less nutritious foods throughout the day without no proteins or intake of other vitamins,minerals and fibres can lower down our metabolism and if metabolism slows down it can cause a slower pace in achieving a healthy weight loss,severe constipation which can make us feel uneasy and a prolonged constipation can lead to a swelled up stomach or the development of stones which can cause jaundice and cancer.
Thus overlooking the metabolism while loosing weight can effect us in adverse way.


There are different ways of increasing metabolism for a healthy weight loss. First,before anything else,we should look after our digestive system. Easily digestible and healthy foods increase the digestion rate and thus enhances metabolism. Its easy to digest healthy foods and can easily provide us energy by breaking down at a faster pace and the calories from such foods are easier to burn. It is already said,a person who has a balanced diet with nutritious foods in it,they can easily loose weight if they follow a proper exercise and physical health routine. The body burns more calories while digesting proteins rather than fats or carbohydrates. Thus,to make the diet more healthier,we can add eggs,meat,fishes and beats in our diet.On the other hand,a person who has a disbalanced diet,concentrating on only one nutrient or comprising of just junk food will find it difficult to burn the calories and the extra fats.which gets stored in their bodies. Junk foods take longer time to break down and the calories they contain do not burn easily. This is how a proper diet leads to a proper digestive system which in turn stimulates better metabolism which helps in weight loss. We may also added vitamin B1,B2 and B6 as they are equally important for increasing metabolic rate


The body is a machine. If it’s not active,it gets rusted. A balanced diet cannot help unless there is a presence of a PROPER exercise routine. Even if for half an hour,high intensity workouts help to burn the calories and steadies the metabolism rate. Full body exercises,stretches and basic exercuses for the abdominal muscles can be a good start for the beginners.
Increasing metabolism is not possible if the consumption of calories is more than the calories which get burned but sometimes even after trying alot our metabolism may not increase. It can be due to presence of any diseases in our body like hypothyroidism. In such a case,diet and exercises should be decided after consulting a doctor.
Building muscles does not only makes our body look fitter and more attractive but it also has many hidden benefits. People with more muscles have a better metabolism rate as one pound of muscles uses 6 calories to sustain whereas each pound of fat uses 2 calories. Thus,muscle training can help us to a great extent to burn fats and engance the metabolism rate. But however,aerobic exercises are equally useful.


And the major ingredient to a better health?drink lots of water. Water doesn’t just calm our thirst but also our body. People who drink 8-9 glasses of water have a good metabolism rate as calories need water to be processed and burn. Water is important for digestion. If our body is dehydrated,the process kf metabolism slows down. Thus,to increase the metabolism rate one should nwver underestimate the power of water. The best part is water doesn’t have much calories but helps to burn hundreds of calories. Drinking water before and after every meal will help the body to break down the food easily while keeping us hydrated. Cucumbers,tomatoes and other such vegetables and fruits with high water content can also be consumed to boost up our calorie burning capacity.


Last but not the least,never cheat on sleep. When sleeping our body produces a hormone named ghrelin(increases hunger)and releases less of the hormone reption(helps a person to feel full). Thus,enough sleep balances the hormones and prevents overeating

Why Diet Pills, Fat Burners, And Herbal Tea Harm Are Harmful To Our Health?

Excessive weight gain is known for causing a great deal of stress in so many individuals. It restricts your capacity to appreciate life’s joys in the same manner which others do. Excess weight restricts breathing and movement, increases tiredness, and is very harmful to the heart.

There’s also the difficulty of getting clothing that fits you properly. To maintain the body in shape, health specialists recommend a healthy weight control regimen. They advise you to consume less portions of specific foods and to exercise to burn calories and extra body fat. And when this isn’t possible through diet and exercise, many people turn to diet pills, fat burners and herbal tea to help them lose weight. 

Weight loss pills are frequently labelled as ‘organic’ or ‘herbal.’ It doesn’t mean they’re safe to consume in large quantities. Furthermore, nutritional supplements and weight reduction medications are not required to go through stringent quality and safety review processes by appropriate regulatory bodies.

These products can be easily sold despite the fact that they lack solid scientific data from well-designed clinical control studies to demonstrate its efficacy and safety. Herbal slimming tea, detox juices, morning smoothies, and meal replacements are all common weight loss aids.

According to Allied Market Research, the weight loss and weight management diet market was valued at $192.2 billion in 2019 and is expected to touch $295 billion by 2027.

What exactly do these supplements consist of?

Meal replacement smoothies, fat burners, diet pills, processed soups, weight loss tea, and other weight reduction products are made by mixing several ‘natural’ substances. These are especially popular with young people who are health enthusiasts, busy corporate professionals, and many others who might not have the time to prepare meals, eat healthily, or exercise.

Meal replacement shakes, among the most common weight reduction products, contain heavily processed ingredients like protein isolates, sweeteners, and artificial flavours. Artificial sweeteners account for around 40% of the calories for each portion of these smoothies. 

Major health issues you should look out for

These fat burners and weight reduction pills have been linked to a variety of side effects, including liver damage, hypertension, and anxiousness. There have been numerous instances of persons taking weight reduction pills suffering from immediate, clinically obvious liver damage.

A 2007 Israeli research identified 12 incidences of liver damage in individuals who used a ‘herbal’ dietary supplement, including one case each of stage I primary biliary cirrhosis and hepatitis B. Another 2010 research looked into three instances from Canada and the United States who used two popular weight loss pills. According to the investigators, all three patients’ liver biopsies revealed results consistent with drug-induced acute liver damage. All of these are red flags. Often, a temporary fix might result in long-term harm.

Many of the chemicals in fat burner tablets or powders have been linked to increased hypertension. Substances that stimulate the central nervous system (CNS) to regulate hunger, such as phenylpropanolamine, fenfluramine, and ephedrine, can raise blood pressure. Bitter orange extract, caffeine, and yohimbe supplements can cause a headache as well as anxiety.

Caffeine is a prevalent component in many  fat burners and is frequently present in high concentrations. Caffeine in excess might have a negative impact on your heart. If you have a history of cardiac problems, it is best to avoid highly caffeinated fat burners.

Many weight-loss medications/pills suppress hunger by generating an anorectic effect on the human body, which can lead to distress and diarrhoea. Nausea and vomiting may occur while using fat burners including guar gum, carnitine, green tea extract, chromium, or chitosan.

It is important to consult a healthcare expert before beginning any dietary supplement to reduce weight. Individuals who have high blood pressure, diabetes, heart disease, liver disease, or other medical problems should be especially cautious. It is always better to attempt to lose weight healthily and gradually by including a calorie-restricted diet, regular exercise, yoga, meditation, 7 to 8 hours of good rest, and good mental health into your life.

WATER FASTING

Fasting is considered as a part and parcel in the process of losing their weight and staying healthy. When it comes to fasting there is no one approach that is suitable for all. As the time progresses newer ways of fasting are coming to light. On the one hand we have diets that involve eating only during a certain time window (Intermittent Fasting) and on the other hand we have a diet that involves not eating at all for hours. This type of diet is known as Water Fasting.

Water fasting is a type of fasting that restricts the consumption of any kind of solid foods as well as drinks (even zero calorie drinks) except water. Someone who wishes to pursue this diet must only intake water during the entire timeline of their fasting. Even though the practice of restricting food intake has been around for a long period of time but people normally don’t do it for a period long enough for it to actually work. Water diet is as extreme as other forms for dieting and it a little bit tougher follow as compared to other forms of fasting too. However, before considering following this diet one must be familiar with both sides of the coin.

ADVANTAGES:

+ The main advantage of water diet is that it helps in loosing weight.
+ Water diet helps in improving blood pressure and keeps blood sugar levels in check too.
+ It helps in breaking down broken cells and further recycles them.
+ Consuming so much water for days will detoxify you body and ensure all toxins are excreted.
+ Some studies have shown that water fasting reduces the risk of certain types of cancer and diabetes too.
+ It has physical as well as psychological benefits. It helps in improving the cognitive functioning.

DISADVANTAGES:

– This fasting might help in weight loss but the results are short lived.
– Giving up food for long period of time can trigger an eating spree leading to development of disorders.
– It might sound odd but drinking that much water can lead to dehydration. You could feel dizzy, nauseated and might even develop headaches.
– It increases the risk of kidney stones.
– Consumption of only water can lead to nutrient deficiency in the body.
– And lastly, water fasting can worsen many other health conditions and impact you body negatively.

WHO SHOULD NOT DO IT?

As you would have been able to judge by now that water fasting not as easy as it sounds, there are certain categories of people who should avoid it at all costs. The categories include:
1. people having eating disorder
2. pregnant women
3. people with severe diseased
4. people who have heart problems, diabetes and migraines
5. people who are underweight

Except from the people mentioned above, everyone who wants to follow the diet must consult their doctors once to avoid complications in the future. These kinds of fasting are physically tiring so try to avoid exercising and undertake the fast on days when you can take ample rest and the effects don’t take a toll on you. Doctors recommend a person not to fast more than 3 days at a time. The fasting period can be anywhere between 24 hours to 3 days.

Fasting and different kinds of diet might look appealing but they work only if you are regular and if your body agrees with it. No one should push their body to its limits just to loose that stubborn belly fat. Start easy and then progress. Remember that you must not loose your healthy self in a race to loose weight. Consume whatever is healthy and best suited for your lifestyle.

BALANCED DIET

Balanced Diet - Components, Types & Benefits - Safar Medical

No doubt that everyone wants to remain fit and healthy . Food and nutrition play a very vital role in our growth and development . These are helpful for maintaining good health . The requirement of nutrition is essential for every individual but it is indispensable for the individuals who actively participate in games and sports . With the help of appropriate nutrition , sportsperson can enhance their performance . Even some supplements are also required to provide proper nutrition to sportsperson.

Meaning of a Balance Diet

A balanced diet refers to the intake of edibles which can provide all the essential food constituents necessary for growth and maintenance of the body , in definite amount in which they are required by the body .A balanced diet means eating the right amount of foods from all food groups .

“A diet which consists of all the essential food constituents , viz., protiens , carbohydrates , fats , vitamins , minerals and water in correct proportion is called a balanced diet.”

In other words , ” Balanced diet is that diet which contains of various constituents of food in accurate and appropriate quantity and quality according to the requirement of an individual .”

A Balanced Diet – The Ultimate Guide - lyonsdenfitness

In fact , every individual does not require same type of diet . The diet differs from individual to individual . The following points sum up a balanced diet .

  1. A balanced diet must contain all the essential constituents in adequate amount
  2. There must be definite proportion between the different constituents of food .
  3. The food should be easily digestible .
  4. Cooking of food is necessary because it sterilizes foodstuff and makes it palatable and easily digestible.

Healthy Foods To Avoid Stress!

[ By Bhoomika Saini ]

Feeling Stressed?

Maybe Healthy Eating Is The Key.

It's not about eating. It's about using the food to deal with anxiety and stress.

Staying at home during the time of this pandemic invited a lot of stress and anxiety for every individual. Since, many of us had become lazy during this time. We have stopped eating healthy as it is easy to order unhealthy food from online stores rather than cooking healthy and learning at home. This habit made us unhealthy, also it is harming our health day by day. Stress along with unhealthy eating is like inviting problems in your own home.

A healthy diet builds a solid, more enduring foundation for your body by reducing oxidation and inflammation and by helping to reduce weight gain.

There are many ways that can reduce your stress and make you feel better. Here, we’ll be discussing about one of them. And it’ll begin from eating healthy during the time of stress. Healthy food can bring wonders to oneself, so stop eating unhealthy food and start eating healthy today. One step to drive away your stress shall begin from here.

Also, there’s a huge difference between eating healthy during stress and stressful eating. One can be beneficial and other one could bring huge disadvantages to you. Moreover, adding some exercise in the routine wouldn’t hurt much.

So, here are some foods that can help you to avoid unhealthy eating and to drive your stress away.

Stay healthy , stay fit
Stay healthy ,stay fit

  1. Sweet Potato– To calm down the stress, sweet potato might work well as it contains potassium, beta-carotene and other vitamins that also reduces the urge to eat carbohydrates and sweets, thus helping you to avoid the urge to eat more.
  2. Eggs- They are packed with vitamins, minerals, amino acids and antioxidants that play an important role in relieving stress.
  3. Chickpeas- They are packed with stress-fighting vitamins and minerals, including magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper that can help in stress reduction.
  4. Dark Chocolate- Many experts say that it helps in reducing stress as it contains flavonoids and magnesium that may reduce the depression symptoms too.
  5. Turmeric- Curcumin in tumeric may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression.
  6. Yogurt- It contains healthful bacteria, Lactobacillus and Bifidobacteria. There is emerging that these bacteria and fermented products have positive effects on brain health.
  7. Green Tea- Theanine in green tea has anti-anxiety and calming effects and may increase the production of serotonin and dopamine.
  8. Warm milk- It has loads of B vitamins that reduce anxiety and improve mood. For instance, vitamin B6 (pyridoxine) raises serotonin levels to perk you up.
  9. Nuts- Nuts are full of nutrients, including B vitamins, along with healthy fatty acids. B vitamins are an important part of a healthy diet and can help reduce stress.
  10. Citrus foods- Flavonoids found in citrus fruits have anti-inflammatory capabilities that are thought to help protect against the chain of events that causes the nervous system to deteriorate.
  11. Oatmeal- Oatmeal is warm and comforting-and it also helps your brain generate the destressing neurotransmitter serotonin.
  12. Green Leafy Vegetables- Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you to keep calm.

Start eating right today to nourish your body. So, first step to drive your stress away starts today.

5 best proven lifestyle modifications which are found to be effective for the ailment of Type-2 diabetes

Type 2 diabetes is kind of a metabolic disorder which causes the sugar to accumulate in blood rather than getting used as a body fuel

Yes, you read me right. It is absolutely possible to cure all the health problem associated with your body with the aid of correct lifestyle modifications.

Before understanding what needs to be done we shall preface our readers about what exactly is Type 2 diabetes.

Type 2 diabetes is kind of a metabolic disorder which causes the sugar to accumulate in blood rather than getting used as a body fuel. When we consume any sort of carbohydrate rich foods it enters the digestive tract and gets broken down to glucose. A hormone named as Insulin is released from pancreas and facilitates the entry of glucose into the cell. In case of Type 2 diabetes, cells become resistant to insulin and ignore it’s message to absorb glucose which is also called as Insulin-resistant. Additionally pancreas fails to secrete enough insulin required to trigger these insulin sensitive cells. The major cause of this disease is unhealthy eating habits, no physical movements, hypertension etc. In these circumstances, it is highly beneficial for a person to take charge of their health.

Following are the 5 best proven lifestyle modifications which are found to be effective –

  1. Eating healthy foods – There are few things which needs to be taken care of – firstly, cutting down your carb is important. What we generally consume is simple carbohydrate . Instead we can replace simple carbohydrate foods with complex carbohydrate which includes barley, non starchy vegetables and legumes. Adding them to your diet can also give a boost to your fiber intake.
  2. Reduction in sugar intake– Sugary items, aerated drinks, packaged sugar bars, cakes, wheat bread should be strictly avoided for a better health. Instead, opting for jiggery powder, stevia can serve as a good replacement of sugar. Opting for foods which has low glycemic index and low carbs are important for the long run.
  3. Loosing weight and increase protein intake – The primary goal for a person should be to maintain a proper BMI, anything above your normal BMI is harmful. For that cutting down processed foods, excessive oil and taking protein is the key. Not necessary one needs a whey protein isolate or any nutritional supplements which is used by youngsters or gym- goers these days. Look for natural protein like eggs, fish, soya beans, pulses instead which can help to enhance your lifestyle immensely and promotes a lean body mass.

Diets which are important for diabetes patients-

  • Green leafy vegetables- Having this in your diet is essential as it is not only a good source of fiber but also have low carbs in it. They are assosciated with loads of essential phytonutrients, mineralsand vitamins. Adding salad to your diet at the beginning of the meal provides a balanced diet to your body.
  • Nuts- Nuts like almonds, pistachios and walnuts can reduce the blood sugar level as well as risk of diabetes effectively.
  • Apple cider vinegar – It is made from fermented apple juice and can effectively reduce the blood glucose levels after meals. Additionally it contains certain minerals as well as vitamins and acetic acid which becomes beneficial for them who are suffering from Type 2 diabetes.
  • Berries- Berries are powerful anti-oxidants along with vitamin C and fiber. They are also essential in regulating the blood glucose levels and are proven effective in diabetes patients.

4. Doing some physical activity– Not necessary you need to join a gym but you can try home workout or yoga. Yoga is very helpful which can strike a balance between your mind and physical strength. Doing physical activities helps to improve metabolism. While you become more active, the muscles in your body takes up all the excess blood sugar as a result it helps in weight loss.

5. Managing stress– When you start taking too much stress you blood sugar level increases which causes your health to detoriate. Each and every things mentioned above are connected to stress. If you’re stressed then you may forget to eat properly or exercise which can do no good to your body. Hence, meditation plays an important role here. Once you start meditating you’ll be able to strike a balance between your stress and personal life. It is the need of the hour to start focusing more on your health rather than paying your bills later to your physicians.

Influence of Western Cuisine on Indians

Burgers, fries, pizza, turkey, hot dogs, wraps, sandwiches, pasta and shakes. Yum, right? While dreaming of delicious food, our mind often wanders to the foods offered by Western cuisine. We cannot deny the irresistible appeal of Western food even though we have pretty good choices of hot and spicy veggies and curry on our Indian menu.

The fast-food chains such as McDonald’s, Burger King, KFC, etc., influenced by western food, are rampant across every part of the world. Western cuisine is gaining rapid popularity everywhere to provide for guests from different nationalities because of tourism.

Do you even remember the last time you ate with your hands? Spoons, forks and chopsticks have invaded our traditional way of consuming food. When we eat with our hands, we become more conscious of the taste, flavours and aroma, leading us to relish and enjoy our food more. Right from the way of eating to what we eat, everything has changed due to westernization.

The staple diet of western people revolves around meat. They have bread as a supplement or an appetizer. They tend to eat fried foods over others and include artificially developed products and processed ingredients. They prefer minimal spices in their food too. But we Indians, on the other hand, love the mix of spices such as cloves, cinnamon, cardamom, saffron and many more. Our staple diet is rice and vegetables. We have unlimited and wide varieties of options to choose from for breakfast, lunch and dinner. We are more inclined towards fresh and homemade food.

We have established that Indian cuisine has aromas, spices and all the tasty whatnots. But still, we prefer Western cuisine. There are many reasons behind it. One chief deduction is that we have always had an inferiority complex that made us hold the Western culture in high regard. In doing so, we began to imitate their lifestyle to become equals to them. The other equally significant reason is that globalization has caused Western foods to crawl into Indian kitchens.

There are two sides to a coin. Sure they look appetizing, taste phenomenal and takes little to cook, making it a convenient choice. What more can we ask for, right? Anyhow, did we ever stop to wonder whether these types of food are suitable for us? They may tickle our taste buds at the moment, but they leave a profound mark on our long-term health.

Western food increases the risks of high blood pressure, diabetes and heart attack. Due to the lack of variety, it focuses higher on sugar and fats. It causes a threat to our biological system, leading to a rise in diabetes patients in our country.

The abundance of fat in fried foods is the main culprit provoking unhealthy weight gain and digestive troubles. Forget about maintaining your thin waistline and toned abs if you are not ready to give up chicken nuggets and salty dips. But, sacrificing them and switching to roasted and baked foods would prevent the adverse effects later in your life.

Despite the ease of preparation, Western dietary habits are disastrous to our health. If we do not establish a stop system to shut down the onset of the growing fast food industry, obesity and lifestyle risk factors will become more prevalent in India.

Signs you’re not getting enough protein

Protein is an essential part of a healthy diet and not consuming enough can cause serious health problems. Here is what you need to know about the signs and symptoms of protein deficiency and how much protein you need each day

As children, we often saw our elders fetch tins and boxes of “proteins” or “protein-rich” biscuits to add to the milk we drank. Almost all “energy powders” that were spooned into the milk we drank added proteins to our diets. Now, as grown-ups, we see serious bodybuilders and sportspersons, fitness enthusiasts, marathoners – all talking about the protein supplements that they take. 

What is the importance of proteins –

Protein is a complex macronutrient which are found in certain foods, such as animal products and legumes. In its most basic form, a protein is a string of amino acids that create the building blocks for the physical parts of your body, including muscles, bones, skin, hair, nails, and organs. Protein deficiency, also called hypoproteinemia, is usually tied to overall low protein intake.

Signs and symptoms of protein deficiency –

Protein deficiency can cause a range of symptoms, which can vary based on the severity of the deficiency.

In mild cases of protein deficiency – Increased appetite, weakness and fatigue

In moderate cases of protein deficiency- Muscle atrophy, brittle nails, hair thinning

In severe cases of protein deficiency-  Stomach bloating, liver failure, stunted growth and porous bones.

Causes of protein deficiency –

Protein deficiency is most commonly associated with malnutrition and an inadequate protein intake. The amount of protein you need depends on your age, health, and activity level. The recommended daily allowance (RDA) is a minimum of 0.36 grams per pound of body weight, so 54 grams of protein a day for someone who weighs 150 pounds. 

Who all are at risk of protein deficiency –

1. Adults who are aged over 50

2. People who doesn’t consume animal proteins. However, they still can get enough proteins from plant sources such as soy, pea, pulses etc.

How to increase protein intake –

  • By consuming protein rich foods like Nuts and seeds such as almonds, pistachios, cashews, and flax seeds
  • Legumes, such as lentils and beans 
  • Eggs and seafood, like fish or shrimp
  • Animal meat
  • Dairy products

The average adult under age 65 is recommended to take 0.8 grams of protein per kilogram of body weight per day. Therefore, someone who weighs 68 kilograms (150 pounds) should have about 54 grams of protein per day. 

YOUR FOOD GUIDE TO FIGHT COVID-19

    The second wave of COVID-19 pandemic has made us susceptible to the life-threatening effects of the corona virus and such is its effect that people are focusing more on building immunity and strengthen body’s immune system to fight the deadly virus. Well it’s not that easy however, if one takes the right steps at the right time it can be instrumental for faster recovery from COVID-19.   According to experts the key to faster recovery is by modifying the diet and adding healthy and nutritious foods which can help in improving the slackening immunity.

    “Good nutrition helps your battered body build up its energy levels as fast as possible “says Dr Kavitha Fenn Arunkumar who is a Madurai based psychiatrist. Moreover, she recommends the intake of easy to digest food frequently rather than taking three big elaborate meals.

    So what are the things which are essential for the recovery from COVID-19?

    1.Say yes to protein rich foods –

    Protein helps in building muscles and repairs cell damage, which further helps in boosting your immunity. The reason why experts suggest increasing the intake of protein rich foods is because it helps in healing the cell damage caused due to COVID-19.

    Adding protein rich foods like fish, lean meat, nuts and seeds, legumes and pulses to your diet during or post COVID-19 helps in replenishing the lost nutrition. These protein rich foods are also a great source of omega 3 fatty acids that help in boosting metabolism thereby improving gut health.

    2. Vitamins should be your best friend –

     Adding fresh  fruits and veggies help in faster recovery, this is the reason why experts suggest to include them in the diet during any recovery. Adding fresh fruits and veggies rich in vitamins and antioxidants help in strengthening the body’s resistance to combat deadly virus attacks like COVID-19. The addition of Vitamin C and multivitamin rich fruits like oranges, mango, pineapple, lemons help in reviving lost nutrients, hydrates the body and helps in boosting respiratory system.

    3. Add soya to your diet–

    The addition of protein rich soy in your daily diet can help in healing and faster recovery post COVID-19. As per the Food Safety and Standards Authority of India, it has been suggested that adding high protein soy based foods can help in boosting immunity naturally. Also going for a nutrient dense vegetarian diet can improve overall health and immunity, post COVID-19.

    4. Keep check on sugar intake –

     Apart from adding these healthy foods to your daily diet, you must keep a check on the intake of sugar and salt as they may lead to a spike in sugar levels or blood pressure levels, which eventually slows down the recovery process

    5. Hydrate yourself –

    During any sort of illness, dehydration and its associated challenges remain a major risk to our body. During such times, it becomes imperative to prioritize basic self-care, including drinking adequate fluids. One can also add lassi, coconut water or ORS during their COVID-19 recovery phase.