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Anti-acne diet: everything you need to know

Anti-acne diet: everything you need to know

Acne and pimples are a clear indication that the body is out of balance and is expelling excess oil.

Most of us want that amazing glow throughout the day, but then there’s the issue of acne or pimples, which can be very demoralising.

What is acne?

Acne is a common skin condition caused by clogged hair follicles beneath the skin. Sebum (oil that keeps skin from drying out) and dead skin cells clog pores, resulting in outbreaks of lesions known as pimples or zits. The outbreaks usually appear on the face, but they can also appear on the back, chest, and shoulders.

Acne is an inflammatory skin disorder characterised by sebaceous (oil) glands that connect to hair follicles containing fine hair.

What causes acne?

● Hormones – Acne may be caused by an increase in androgens, which are male sex hormones. These naturally increase in both boys and girls during puberty, causing the sebaceous glands to enlarge and produce more sebum. Acne can also be caused by hormonal changes during pregnancy.

● Heredity – If your parents had acne, you are more likely to develop acne.

● Medications – Acne can be caused by certain medications, including those containing hormones, corticosteroids, and lithium.

● Age – Acne can affect people of all ages, but it is more common in teenagers.

How does your diet affect your skin?

A low-glycemic diet may help reduce acne because it eliminates blood sugar spikes. When your blood sugar levels rise, inflammation spreads throughout your body. These spikes also stimulate your body’s production of sebum, an oily substance found in your skin.

Foods to avoid to keep acne away!

● Fried foods

Fried foods or items with a lot of grease, such as pizzas and burgers, have extra fat. Excess oil and fat can cause a pimple outbreak.

● Dairy products

Drinking low fat and skimmed milk causes an increase in acne. However, the link between milk and acne is still unclear. It is believed that dairy contains hormones (given to cattle for increased milk production), which in turn cause certain hormonal imbalances in our bodies, leading to acne.

● Sugar

Sugars, which we consume in our homes as refined white sugar and in other forms such as sodas, packaged juices, desserts, and so on, are high in refined carbs. These are quickly absorbed into the bloodstream, raising blood sugar levels. The increase in insulin levels also pushes excess sugar into your cells, causing acne.

Foods to consume:

Foods rich in omega-3 fatty acids

These fatty acids are mostly found in protein sources like eggs and fish, as well as a few plant sources.  omega-3 fatty acids are anti-inflammatory, and those who consumed omega-3s had less acne.

Include omega-3 fatty acid-rich chia seeds and flaxseeds in your diet.

Foods containing Vitamins A, D and E

When applied topically, vitamin A (retinol) combats acne. Retinol is extremely effective in treating acne inflammation.

Antioxidant rich foods

One of the primary causes of acne is oxidative stress. The antioxidant defence system in your body, which includes catalase and the enzyme superoxide dismutase, regulates the production of reactive oxygen species and thus maintains the redox balance of the cells. Oxidative stress is caused by high levels of ROS and low levels of antioxidants. Consume foods high in antioxidants to avoid acne.

Antioxidant rich foods to consume:

● Dark chocolate

● Berries (cranberry, mulberry, goji berry, blackberry, and wild blueberry)

● Kidney beans

● Raisins

● Green tea

● Broccoli

● Tomatoes

Foods containing zinc

Zinc is found in chickpeas, beans, seeds such as pumpkin and sunflower seeds, meat, and shellfish. Acne may be more common in people who have low zinc levels in their bodies.

Zinc is also effective against acne-causing bacteria.

Other micronutrients 

Selenium:  People with acne vulgaris can have low levels of selenium in their bodies. You can take supplements to increase your selenium levels.

Vitamin C: This antioxidant is a skin saver. It not only stimulates cell regeneration, but it also clears acne and reduces breakouts.

Takeaway

Diet and skin health are inextricably linked. While eating healthy will not eliminate inflammation and zits overnight, it will benefit your skin in the long run.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Foods to eat when you have period cramps

Categories Other nutrition blog

Foods to eat when you have period cramps

Foods to eat when you have period cramps

It’s that time of the month again and you are cluelessly scrolling your list to order food from the nearest cafe. With one hand on your abdomen and another on the phone, wishing for the painful cramps to go away. Sounds familiar, right?

Period cramps can disturb our daily routine and affect our mental, emotional health negatively. Many ladies rely on painkillers to curb the pain but they are not a permanent cure; therefore I am here to help you discover natural ways that will make these irksome cramps leave!

Here’s a list of food to eat when you have period cramps.

1. Dark Chocolate – Ladies, you no longer require an excuse to delve. Dark chocolate not only satisfies your sweet tooth during your period, but it’s also high in potassium, which helps your muscles function, which is ideal for when cramps strike!

2. Nuts – Magnesium is one of several supplements that have been shown to potentially alleviate menstrual cramps. Nuts and seeds are high in magnesium and vitamin E therefore consuming a handful of these will help you get rid of the painful cramps.

3. Leafy veggies – Spinach, kale, broccoli, cabbage, cauliflower, and other green leafy vegetables are examples. They are high in calcium and magnesium, both of which aid in period pain relief.

4. Bananas – Bananas are widely available and have been shown to relieve period cramps. They are high in fibre and will aid in regular bowel movements. As a result, you may feel less bloated and have less overall pain. Bananas are also high in potassium, which has been shown to reduce the severity of period cramps. Bananas are high in natural sugars, so consume them in moderation.

5. Kiwis – Kiwis, contain fibre, which can help move things along so that you don’t get constipated on top of your cramping.

6. Pineapples – Pineapples, in addition to being delicious, contain bromelain, an enzyme that fights inflammation and reduces cramps.

7. Chamomile tea – Chamomile tea is an excellent remedy for menstrual cramps. It has anti-inflammatory properties, which help to alleviate cramping. Chamomile tea, which has a calming effect on the nervous system, may also help with your mood.

8. Ginger – Ginger is a fantastic ingredient that can help you during your period! Because it has anti-inflammatory properties, it can alleviate painful cramps. Additionally, if your period is accompanied by nausea, sickness, or stomach upset, ginger can help to alleviate these symptoms as well.

9. Oats – They’re high in fibre, which helps you feel fuller for longer after eating, and they’re also high in zinc and magnesium. Magnesium relieves cramps by relaxing blood vessels and also aids in the regulation of serotonin, a chemical in the brain associated with mental health.

What to avoid during periods

1. Caffeine – Caffeine causes blood vessels to constrict. This can cause your uterus to constrict, making cramps more painful. If you rely on caffeine to get you through the afternoon slump, try eating a high-protein snack or going for a quick 10-minute walk.

2. Fried foods – Excessive consumption of oily, fried, and fatty foods can aggravate cramping, so fatty foods may not be the best period pain relief food. These foods contain a lot of trans fat, which can raise oestrogen levels and cause discomfort and mood swings. Instead of fried foods, eat crunchy vegetables such as cucumbers and carrots, as well as roasted snacks.

3. Red meat – Saturated fats are abundant in foods such as bacon, and some substances found in fatty dark meat increase prostaglandins in your body, which constrict blood vessels and cause muscles to contract.

4. Alcohol – Another inflammatory component of our diet is alcohol. Alcohol has a depressant effect, if women already suffer from PMS and feel low or moody around their period, alcohol may  exacerbate those feelings.

Takeaway

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Insomnia: foods to improve your sleep

Categories Other nutrition blog

Insomnia: foods to improve your sleep

Insomnia: foods to improve your sleep

Do you find it difficult to fall asleep peacefully? Do you have nocturnal awakenings and find it difficult to fall back asleep?

Instead of tossing and turning in bed, you should take action on these symptoms, because poor sleep is not only bad for your health, but it can also be an indicator of other mental health problems. Do not reach out for sleeping pills as a temporary solution; rather eat foods that will put you to sleep easily.

What is insomnia?

Insomnia is one of the most common sleep disorders, with approximately 30% of adults reporting short-term issues and 10% reporting chronic insomnia. Chronic insomnia causes cognitive decline, worsens lifestyle diseases, and impairs decision-making and memory power.

Here are the 9 best foods to consume before bed to improve your sleep quality.

1. Chamomile tea – Chamomile tea boosts the immune system and reduces anxiety and depression, both of which are major causes of sleep disorders. Apigenin, an antioxidant, is also found in chamomile tea. This antioxidant binds to brain receptors that promote sleep and prevent insomnia. Furthermore, when consumed before bedtime, this herbal tea helps to calm the nerves.

2. Walnuts – Walnuts are good for your heart and they’ve also been found to contain their own form of melatonin, a hormone that helps our bodies regulate a healthy sleep-wake cycle. You must try snacking on a small handful about 20 minutes before bed to help you relax and achieve a deeper state of restful sleep.

3. Almonds – Everyone is aware of the health benefits of almonds! Almonds are high in magnesium. Magnesium has been shown to help people who suffer from insomnia. It helps to regulate the stress hormone Cortisol, which is known to disrupt sleep. So, the next time you feel a midnight slump, a handful of almonds is a healthy snack to reach for.

4. Dark chocolate – Dark chocolates can be consumed at any time of day! This sinful delicacy helps to relax both the mind and the body by raising Serotonin levels!

5. Lean proteins – Low-fat cheese, chicken, turkey, and fish are examples of lean proteins. These foods are high in tryptophan, an amino acid that boosts serotonin levels. Egg whites, soybeans, and pumpkin seeds are also high in tryptophan. On the other hand, stay away from high-fat cheeses, chicken wings, and deep-fried fish. These are more difficult to digest and can keep you awake.

6. Passion flower tea – Try sipping a cup of passionflower tea right before bed for a restful night’s sleep. This tea has a mild sedative effect. It can be made by using dried passionflower (or a tea bag) in boiling water.

7. Kiwi fruit – Kiwis’ sleep-inducing properties are sometimes attributed to serotonin. Serotonin is a brain chemical that aids in the regulation of your sleep cycle. It has also been suggested that the anti-inflammatory antioxidants found in kiwis, such as vitamin C and carotenoids, may play a role in improving sleep.

8. Bananas – This delicious fruit helps with insomnia in three ways as they are a source of magnesium, serotonin, and melatonin.

9. Oatmeal – Eating oats promotes the production of melatonin, which is required for sleep. Tryptophan, an amino acid, a precursor for serotonin is also found in oats.

Takeaway

Look around your kitchen before reaching for the sleeping pills. These nutritionist-recommended methods may help you fall — and stay — asleep. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Intermittent Fasting: What You Need to Know

Categories Other nutrition blog

Emotional Hunger VS Physical Hunger: What’s the difference?

Emotional Hunger VS Physical Hunger: What’s the difference?

When you are hungry, do you contemplate whether those hunger pangs are physical or emotional? Did they arise due to stress or your body’s needs?

Generally, people do not ponder much when it comes to food. Their first instinct is to look for meals to fill their belly and unfortunately, this is how unhealthy eating patterns emerge.

What is physical hunger?

When our body needs the energy found in food, we experience physical hunger. Physical hunger symptoms start when your stomach is empty and your brain detects hunger, the stomach begins to growl and we get irritable, tired and can lose concentration.

It can also cause anxiety, headaches, shakiness, or an increased desire to eat. Physical hunger can only be satisfied by eating food.

What are the characteristics of physical hunger?

● Not so picky! – When you are experiencing physical hunger, any food may help you address your hunger. It means you can satisfy yourself quickly with any food in your pantry.

● It does not lead to overeating – when you are physically hungry, you will be able to feel satisfied more quickly. And when you’re full, you’ll be able to stop eating, preventing you from overeating.

● Growling – When you’re physically hungry, you’ll feel an emptiness in your stomach, as if you haven’t eaten anything.

● Mindfulness – You eat cautiously when you are physically hungry unlike emotional hunger.

What is emotional hunger?

Emotional hunger is motivated by an emotional attachment to food, a routine, an upset, or a celebration rather than by a need to eat in response to hunger pangs or the need to live. Emotional eaters are more likely to crave high-calorie or high-carbohydrate foods that have little nutritional value but provide a quick energy boost.

It is frequently impulsive and quick-thinking. It is commonly associated with specific activities, feelings, and times of day and has nothing to do with hunger pangs; it usually occurs closer to meals when you cannot possibly be hungry.

Furthermore, emotional eating is a risky cycle in which people use food to satisfy their emotional needs. It has the potential to become a coping mechanism as well as a never-ending loop that never fulfils or satisfies the long-term goal.

What are the characteristics of emotional hunger?

● It’s sudden – If you have a sudden desire to eat something, you may experience emotional hunger. Emotional eating is more difficult to detect because it occurs so quickly that some people may miss it.

● Cravings – The most important food cravings will strike when you are emotionally vulnerable. When faced with a difficult situation, exhausted, or bored, you may turn to food for comfort, either consciously or unconsciously. Emotional eating can make losing weight difficult.

● Guilt – people eat several times a week or more to suppress and soothe unpleasant emotions. They may also feel guilty or ashamed after eating in this manner, which can lead to a vicious cycle of overeating and weight gain.

● Eating Absentmindedly – It is a common symptom of emotional hunger. It is the tendency to overeat in response to various stimuli. It can occur in a variety of situations, such as when a person is presented with a variety of delicious foods or when they are experiencing emotional distress.

● Emotions – When you are emotionally hungry, you will notice that you are going through or experiencing disturbing emotions all over your body. When you’re in a difficult situation, you develop emotional hunger.

How do you differentiate?

There is a distinction between emotional and physical hunger, which many of us appear to be unaware of these days.

Emotional hunger manifests itself as a mental desire. It will make us less conscious of our food choices and cause us to overeat. It happens when you turn to food to either escape from or intensify pleasant feelings. It usually means that you eat based on how you feel rather than what your body requires.

Physical hunger, on the other hand, comes on slowly and is felt in the stomach. We are typically more conscious and conscientious of our choices when it comes to satisfying physical hunger.

It also implies that you eat when your body signals that you are hungry. We usually avoid eating too much when we are happy.

Takeaway

Differentiating between physical hunger and emotional hunger can be tough especially when all you can think of is food at that time. Therefore it is important to consult an experienced nutritionist. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Gut Health: Everything You Need To Know

Categories Other nutrition blog

12 Healthy and Tasty Snacks Under 100 Calories

12 Healthy and Tasty Snacks Under 100 Calories

Mid-meal snacking can be very tempting because our bodies are not used to it, we may end up eating something unhealthy. As a result, we are constantly on the lookout for something light, healthy, and delectable.

Following a healthy meal, the routine requires balance which means saying yes to delicious snacks once in a while. So, next time you crave junk food, try these 12 healthy and tasty snacks under 100 calories.

● Grilled Cottage Cheese Cubes (4pcs) – Cottage cheese is high in protein so they fill you up without a lot of calories. 4 pcs of succulent will surely satiate your cravings.

● 12 Almonds – It’s time to feed your mind! You can eat 12 almonds without exceeding 100 calories. They’re also high in fibre and protein, which helps to keep hunger at bay.

● 15-20 Pistachios – Don’t be put off by the high-fat content of pistachios; the majority of the fat is unsaturated. 15 pistachios contain only 80 calories and less than a gram of saturated fat. They’re also high in protein, fibre, and a variety of vitamins and minerals. To spice things up, eat them raw or dry roasted without salt to avoid an unhealthy dose of sodium.

● 1 cup vegetable soup without butter and cream – Nothing is better than a heartwarming and nutritious cup of vegetable soup. It makes an excellent lunch, snack, or starter! Snack on broth-based or pureed vegetable soups to increase your vegetable intake while limiting your calorie intake.

● ½ Cup of grapes – Grapes are high in water, so a cup of them contains only 100 calories. The water content gives you a full feeling and keeps you hydrated. Grapes are also high in vitamin K and manganese, and they contain some fibre. They’re delicious either fresh or frozen.

● 1 bowl of homemade cooker popcorn – Movies are incomplete without munching on these tasty snacks. A bowl of homemade popcorn has less than 80 calories and will fill you up without adding much to your weight.

● 1 small Katori of poha – Poha works well as a breakfast or an evening snack. Serve with chopped vegetables and garnished with lemon and coriander. One katori of poha contains about 100 calories and will keep you satisfied for a long time. Enjoy this famous Mumbai snack!

● 2 small idli & green chutney – Idli, a delicious South Indian snack, is yet another healthy snacking alternative. Single regular idli contains approximately 78 calories, while 2 teaspoons of green chutney contain approximately 20 calories. This results in a delicious combination.

● 1 Katori murmura chaat without meethi chutney – Murmura is a crispy, crunchy, and airy snack that can be eaten indefinitely. The best part about these puffed rice snacks is that they are low in calories and easy on the stomach. Furthermore, raw murmura can be a fertile ground for creativity.

● 2 pcs dhokla – Other than Garba, Gujarat is also known for Dhokla which is a soft and spongy Gujarati snack that is ideal for satisfying your hunger. Two pieces of dhokla contain about 100 calories and are an excellent accompaniment to your evening tea. Enjoy with a spoonful of tamarind chutney and an aromatic cup of tea.

● 2 dates – Just 2 dates contain 3 grams of fibre! Dates have high natural sugar content and they are also known for their high concentration of antioxidants. Next time, you feel like eating something sweet, you know what to eat.

● 1 hard-boiled egg (large) – A single-boiled egg contains approximately 62 calories and will keep your calorie intake under control. Boiling eggs can be enjoyed with a traditional seasoning of salt and pepper. Boiled eggs are a good source of protein and fibre.

Takeaway

You don’t have to suppress your cravings to maintain a healthy lifestyle. Just start snacking on high-protein foods instead of processed & packaged ones.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read : Foods to keep your skin healthy & glowing

Categories Other nutrition blog

Foods to keep your skin healthy & glowing

Foods to keep your skin healthy & glowing

We often see and admire flawless faces on screen and in magazines, forgetting the amount of make-up and products they use to get there. These products make you look older with time and harm your skin in various ways.

If you are someone who spends hours getting various skin treatments and trying serums to keep your skin healthy and supple, I’m here to tell you that these may not be necessary.

How much does your diet affect your skin?

While most of us want our skin to glow, did you know that a small change in your daily diet can give you healthy skin and that desired glow? The foods we eat have an immediate impact on our minds and bodies.

When you pick foods for skin health, you must take note of a few vitamins, nutrients, and ingredients. You can never go wrong with any fruit and vegetable, but for flawless skin, search for foods that contain these:

● Vitamin C

● Vitamin A

● Collagen

● Vitamin E

● Vitamin D

● Omega-3 fatty acids

Although there are many foods to include in your diet for healthy skin, I have compiled a list of some common foods that can help you get that flawless skin.

Here are a few foods for healthy and glowing skin.

1. Beetroot – It is high in antioxidants, which aids in the replenishment of dead skin cells, fight against free radicals in the body, and exfoliate dead cells. It not only purifies the blood but also stimulates blood flow in the body, making the skin glow.

2. Turmeric – This Indian spice provides skin protection. Turmeric’s active antioxidant, curcumin, is one of the most effective anti-inflammatory and free-radical fighting option available. This spice can be used to lighten dark pigmentation blotches or scars caused by ageing, hormone imbalance, or sun exposure.

3. Spinach – Other than Popeye, your skin loves spinach too. Spinach is a good source of both vitamin A and vitamin C. Research shows that people who eat these leafy greens are less likely to develop squamous cell carcinoma of the skin.

4. Lemon – Lemon is high in vitamin C and phosphorus, making it an excellent food to include in your diet for a natural glow. Natural acids in lemon gently exfoliate dead skin cells and lighten age spots.

5. Flaxseeds – they help in the relief of inflammatory skin issues and improve the overall hydration of your skin cells. Flax seeds are high in omega-3 fatty acids which help to remove spots and wrinkles.

6. Coconut Water – It contains potassium and electrolytes that relax muscles and replenish and rehydrate your skin, making it softer and younger-looking.

7. Yoghurt – Its high content of lactic acid, B vitamins, and antioxidants are effective for skin problems. One nutritional bowl of yoghurt is good enough every day.

8. Tomatoes – the active ingredient is lycopene, the phytochemical that gives tomatoes their red colour. It improves collagen strength and combats the oxidising effect of UV rays by removing skin-ageing free radicals.

9. Kiwi – This delicious fruit is high in antioxidants, including vitamin C. Vitamin C is required in the body’s collagen production pathway.

10. Carrots – Contains just enough beta-carotene and vitamin A, an antioxidant that prevents cell overproduction in the skin’s outer layer. This results in fewer flaky dead cells that could otherwise combine with sebum to clog your pores.

Takeaway

If you are looking for natural ways to get that permanent glow, consult a nutritional expert.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: The Mind Diet

Categories Other nutrition blog

The Mind Diet

The Mind Diet

If Coronavirus taught us anything, it’s the significance of a healthy mind and body. We joined gyms and changed our eating habits to stay physically fit but a healthy mind is still a far cry.

Dementia has become a common disorder among old people. As we age, keeping our mind fit becomes essential too. Eating a healthy diet and getting regular exercise can help you maintain good health, physically and mentally.

What is the MIND diet?

The MIND diet is worth considering if you’re looking for a diet that promotes cognitive health and overall brain function. The MIND diet is a mix of two other healthy diet plans: the Mediterranean diet, which is based on the eating routines of masses who live in Mediterranean countries and has been shown to enhance cardiovascular health, and the other diet plan is DASH, which was formulated by National Heart, Lung, and Blood Institute to help reduce blood pressure and improve heart health.

How does the MIND diet work?

The MIND diet’s recommended guidelines emphasise plant-based foods that are minimally processed while limiting animal-based foods high in saturated fats and added sugars. The diet also suggests portion control, but unlike many other diets, it does not emphasise weight loss.

The MND diet promotes the consumption of certain foods while discouraging the consumption of others to help prevent or delay cognitive decline. It combines elements from other diets to promote healthy eating habits, which may help reduce the risk of Alzheimer’s disease.

The MIND diet principles include specific food groups to consume and a few to avoid. In general, you should eat at least 3 servings of whole grains, fruits, and vegetables per day, 1 to 2 servings of beans and fish per week, and nuts and berries as daily snacks. The diet also emphasises using olive oil as a healthy source of fat when cooking.

Here is the MIND diet food list for you to follow:

● Whole grains – Whole grains are the foundation of a healthy diet. They can help you lower your risk of heart disease, manage diabetes, lose weight, and protect your brain. They also come in a variety of shapes and sizes, making them extremely versatile. Brown rice, oats, and other whole grains are high in magnesium, which aids brain cell energy utilisation.

● Leafy veggies – Kale, spinach, collards, and chard are high in antioxidants. They are an absolute necessity for brain health. Green leaves contain antioxidants such as beta carotene and folate, as well as vitamin K, which is required for the formation of brain cell membranes.

● Beans – Many beans, including chickpeas, navy beans, and pinto beans, are high in magnesium, which aids in the utilisation of energy by brain cells.

● Nuts – Almonds are high in vitamin E, an antioxidant that absorbs free radicals that damage brain cells, whereas walnuts contain anti-inflammatory omega-3 fats.

● Berries  – Berries are not only delicious, but they are also high in antioxidants. Berries contain flavonoids, which strengthen neural connections and make it easier for neurons to communicate.

● Fish – Oily fish are high in omega-3 fats, which help to reduce inflammation and build the brain’s solid matter.

● Olive oil – The Mediterranean diet includes olive oil, and its health benefits extend to the brain. Olive oil contains oleocanthal, a compound that reduces inflammation.

Foods to avoid

● Butter – It’s time to put the bread roll soaked in butter down. Instead, try consuming olive oil as your main cooking fat, and dipping your bread in olive oil with savoury herbs.

● Fried foods – No matter how tasty fried foods are, limit your consumption to less than once per week.

● Cheese – Limiting your cheese consumption to less than once per week is recommended. Say adios to Mac and Cheese.

● High Sugary/ Salty Foods – Emotional eaters & stress eaters will have a hard time resisting these but ice cream, cookies, brownies, snack cakes, donuts, candy and other high sugary foods must be avoided or restricted.

Takeaway

Beyond a general healthy eating pattern, prioritizing these ten foods can help slash your dementia risk. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read : A healthy morning routine: things to do!

Categories Other nutrition blog

A healthy morning routine: things to do!

A healthy morning routine: things to do!

Mornings are the most beautiful part as birds sing the arrival of the new day, you wake up wanting to be productive and grateful for the gift of life.

However, sometimes lazy moments can throw off your energy for the rest of the day. A healthy morning routine can be a great way to ensure that this doesn’t become a habit. So, take charge of your energy levels and plan a productive morning routine!

Routines in the morning set you up for the rest of the day. They assist you in accomplishing more, thinking clearly, and doing meaningful work. They keep you from stumbling through your day and ensure that you complete the most important tasks.

Through these 10 tips, you can make the most of your mornings and look forward to a productive and relaxed day ahead!

1. Avoid the snooze button – we lose half of the battle by hitting up the snooze button. You fail one task before you even get up, therefore, waking up on time so that you have enough space for everything you have planned is important. Next time you feel like sleeping for another five minutes, just count to five.

2. Drink a glass of water – Drinking water after 8 hours is crucial to keep yourself hydrated. Hydration is essential for your health and well-being. Water is an important part of a great morning routine because when you feel good, you’re more focused and, as a result, more productive.

3. Take a moment to stretch – Stretching is a gentle way to wake your body slowly and prepare it for the long working day. Adding yoga to your mornings will strengthen your core and reduce stress. Yoga also releases serotonin to keep you energised throughout the day.

4. Indulge in self-care – Self-care is anything that soothes your mind and body. Be it meditation, hot shower or reading a book. A few moments of self-love will keep you happy and stress-free.

5. An aromatic glass of beverage  – The act of making and drinking a beverage is like painting a masterpiece. It could be green juice, lemon water, coconut water, etc. Give yourself a few moments of mindfulness and sip the little joys of life to the brim.

6. Positive affirmations – Sending positive notes to the energy around you fills your space with a good aura. These affirmations make you feel confident and encourage you to believe in yourself. A few examples are:

● I AM GRATEFUL FOR MY JOB.

● I WILL BE SUCCESSFUL.

● I LOVE MYSELF

7. Listen to a podcast, music, etc. – Sometimes someone’s words inspire us to do the impossible. Inspiration can come from a variety of sources, including those you admire. Podcasts can be a great way to find inspiration in the morning, whether it’s from someone in your field of work or someone you aspire to be like in your personal life.

8. Plan your day – There’s a famous saying, “If you fail to plan then you plan to fail.” Planning your day makes it easier for you to prioritise your tasks and check them off the list. Get a planner and write down your goals every day. By ranking each task by importance, you can have an organised schedule.

9. Meditate – By taking time to sit with yourself and observing your thoughts, you can become your friend. Deep breathing along with positive affirmations will bring you to a state of calmness, stillness and composure which is necessary for the busy day ahead.

10. Eat a healthy breakfast – A nutritious bowl of oatmeal or a nourishing glass of smoothie will support you till midday rolls. Take a few extra minutes to eat your breakfast mindfully as you consume healthy bites of goodness to stay active and work efficiently.

Takeaway

There are numerous steps you can take to create a morning routine that works for you, ranging from avoiding social media to drinking water and listening to a podcast. Whether you’re a morning person or not, developing a wellness routine is critical to remaining productive and encouraging efficiency. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: How to read food labels for a clean eating lifestyle.

Categories Other nutrition blog

How to read food labels for a clean eating lifestyle.

How to read food labels for a clean eating lifestyle.

People try numerous exercises, and follow various types of diet charts but forget to check if the food items they’re consuming are really what they claim to be. Somewhere between counting the calories and switching to multiple diets, you usually forget to check what’s on the labels, let alone read them.

Why do we need to read the labels?

Knowing what’s in the foods and beverages we consume can help us make wiser decisions. It helps us understand whether the food item we are consuming is good for our health or not.

  • Allergies – People might experience uneasy or potentially harmful side effects if they eat a product they are intolerant or allergic to.
  • Diabetes – Some medical conditions, such as diabetes, require individuals to know the specific content of certain food components.
  • Fats – If you read your food labels well, you will be able to recognize foods that contain trans fats.

Reading labels can be tricky as labels are not always easy to decipher. However, a few quick tips can make life easier.

How to read the labels?

Here are the basics for how to read food labels:-

  • Check the calories per serving: Many people think the calories posted on the label mean they’re taking that many calories. That’s not accurate. You’ve got to multiply the calories by the total number of servings, to realize that you’re consuming an unfairly big number of calories.
  • Always read the Nutrition Facts label and the ingredient list: It contains information that can help you determine how healthy a food item is.
  • Check the calories from fat: Don’t be fooled by claims like “99% fat-free” soup or “2% fat” milk.  They’re based on the percentage of weight, not the percentage of calories. A can of 99% fat-free soup may have a high percentage of its calories from fat.
  • Check the types of fat: Polyunsaturated fats and monounsaturated fats are not harmful but avoid saturated and partially hydrogenated fats as they are harmful to your health.
  • Check the sodium: look at the number of milligrams of sodium per serving. Limit the sodium in milligrams to less than the number of calories in each serving for better health.
  • Check the sugar: Try to limit added, refined and concentrated sugars to no more than 5% of total calories. Don’t be concerned about naturally occurring sugars in fruit and some non-fat dairy products. Generally, on the Nutrition Facts label, added sugars and naturally occurring sugars are all lumped together as “sugar,” so be careful with that.
  • Make sure that any grain is WHOLE grain: Scout out products that contain only whole grains and look for at least 3 grams of fibre per serving, which often warrant the product being mostly whole grain.

Takeaway

The detailed information on labels can back up — or sometimes debunk — health claims made by the product itself, Taking a look at the nutrition facts on the label can give you the real facts behind hyped-up sales language.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: FOODS FOR BETTER MENTAL HEALTH

 

Categories Other nutrition blog

Foods For Better Mental Health

Foods for better mental health

Mental Health is a form of well-being in which every individual discovers their potential, can cope with the regular stresses of life, function productively and fruitfully, and contribute to their community.  Mental health encompasses a range of emotions, at one end it may be expressed by feeling good and functioning well, while mental health conditions (or mental illness) at the other are characterized by symptoms that affect people’s thoughts, feelings or behaviour.

It is crucial to remember that mental health is complex. The fact that someone is not suffering from a mental health condition doesn’t necessarily mean their mental health is thriving.

Your brain and nervous system rely on nutrition to produce new proteins, cells, and tissues. So, to function effectively, your body requires a variety of carbohydrates, proteins, and minerals. To acquire all the nutrients that improve mental functioning, I advise eating meals and snacks containing various foods instead of eating the same meals each day. Sugar and processed foods can cause direct inflammation throughout the body and brain, contributing to mood disorders, including anxiety and depression. When we’re feeling stressed or depressed, we usually reach for processed foods in search of a quick fix-me-up, which further exaggerates the felling of sadness, etc.

Instead following are the top four food groups to integrate into a nutritional diet:

1. Carbohydrates such as starchy vegetables, brown rice, Quinoa, millet, beets, and sweet potatoes hold more nutritional value and will keep you sated longer than the simple carbohydrates in sugar and candy.

● Whole grains: Numerous kinds of food fall under this variety, like quinoa, oats, millets, etc. While your body and brain need carbohydrates for energy, we often consume simple carbs, which lead to blood sugar spikes. Foods categorized as whole grains comprise complex carbohydrates, which lead to glucose being constructed more slowly thereby giving an even and consistent energy supply. Furthermore, whole grains help the brain absorb tryptophan, reducing symptoms of depression and anxiety while boosting brain function.

● Sweet Potatoes are widely popular because they are beta-carotene storehouses. They also help your eyes and immune system remain healthy.

Eating bananas can help in sweetening your mood. This is because bananas contain tryptophan – an amino acid that helps produce serotonin. Tryptophan also helps in enhancing sleep. Potassium-rich bananas also possess a good amount of Vitamin B-6 (a very important vitamin for brain function) and fiber.

2. Lean proteins lend energy that lets your body think and respond quickly. Good protein sources comprise chicken, fish, eggs, soybeans, nuts, yoghurt, and seeds.

● Eggs are a powerhouse of protein as they are rich in all nine essential amino acids- the component of protein that the body can’t make by itself.

Yoghurt : Yoghurt is an incredible source of probiotics. Constantly associated with digestive health, reducing stress and anxiety. Yoghurt can even provide you with potassium and magnesium, which helps oxygen reach the brain, further improving its function.

Nuts and seeds: They are not just good for heart health. They are great for brain health too. Omega 3 fats, Vitamin E, and other essential plant compounds in nuts and seeds like almonds, pistachios, walnuts, chia seeds, flaxseeds, etc. are great for your mind.

● Walnuts look like a brain for a reason. They are powerhouses of antioxidants. Even more amazingly, these nuts can also lead to the growth of new neurons; this means walnuts can help us grow new brain cells, an essential aspect of supporting good mental health.

● Chia seeds are one of the most affluent origins of plant-based omega-3 fats for vegetarians. Chia is an ancient grain and was a prominent part of the Aztec culture. Chia seeds can deliver a daily dose of good healthy fat into our lives in just a teaspoon and assist overcome depression.

3. Omega-3 fatty acids have various benefits for your body and brain. You can get omega-3 fats from fatty fish, algae, and a few plant foods. Here’s a list of foods high in omega-3:

Mackerel

Salmon

Herring

● Cod liver oil

● Shellfish(Oysters)

Anchovies

Walnuts

Flaxseeds

4. Dark Chocolate — Dark chocolate is classified as 70% or above of cocoa content, which you won’t find in milk chocolate. And the darker, the better. 85% cocoa or more is the most advantageous. Dark chocolate includes high levels of flavonoids and a variety of antioxidants. It has been found to increase attention and memory, enhance mood and help fight the cognitive decline in elderly adults.

In conclusion, here are some takeaways and healthy food tips to follow for better mental health:

● Stay clear of processed snack foods, such as potato chips, which harm your concentration ability. Try to ignore sugar-filled snacks, such as candy/soft drinks, which direct to ups and downs in energy levels.

● Consume a bunch of healthy fats. This will sustain your brain function.

● Have a healthy snack such as hard-boiled eggs, nuts, fruit, baked sweet potatoes, or edamame when the craving strikes. This will give you more energy than processed products.

● Think about where and when you eat. Don’t eat in front of the television. It’s distracting and leads you to overeat. Instead, search for a place to sit, relax, and observe what you’re eating. Chew slowly. Savour the taste and texture.

● Consume at least 2 liters, i.e., 8 glasses of water a day, to prevent dehydration. Research shows that even mild dehydration can induce fatigue, mood changes, difficulty concentrating, dizziness, headache, etc.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 19 years of experience in nutrition, can deliver professional advice. Kanupriya Khanna is considered one of the finest dietitians in Delhi because of her determined allegiance to creating a difference in people’s lives by infusing healthy eating habits and lifestyles.

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