Category Archives: Other nutrition blog

Hashimoto thyroiditis: what you need to know

Hashimoto’s disease, also known as Hashimoto thyroiditis or chronic lymphocytic thyroiditis, is an autoimmune disorder in which the immune system attacks the thyroid gland. These attacks gradually wreak havoc on the thyroid gland, rendering it incapable of producing the hormones required for a variety of bodily functions. This results in hypothyroidism, or an underactive thyroid gland.

A diet high in whole, unprocessed foods, such as high-fibre fruits, vegetables, and whole grains; healthy fats; and lean proteins, is the best diet for Hashimoto’s. People with Hashimoto’s disease frequently end up experimenting with various diets until they find one that makes them feel the best.

How do diet and lifestyle changes help?

You are less likely to suffer from certain health conditions if you make healthier dietary choices. When known trigger foods are avoided, autoimmune conditions have the potential to go into remission.

Eliminating your food triggers is such an important part of healing from Hashimoto’s disease. The last thing you want to do is aggravate your already inflamed thyroid.

Foods to eat

● Fruits – Including a variety of colourful fruits and vegetables in your diet can help ensure that you get enough vitamins and minerals.

● Non-starchy veggies – Starchy vegetables such as sweet potatoes, peas, corn, and white potatoes contain more sugar than non-starchy vegetables.

● Healthy fats – Salmon, nuts, chia seeds, albacore tuna, and avocados contain monounsaturated and polyunsaturated fats that help reduce inflammation.

● Plant based Proteins – tofu, beans, lentils and nuts are high in protein and low in saturated fat.

● Gluten-free grains – If you have celiac disease, you should avoid gluten. If you do not have celiac disease but believe you are sensitive to this protein found in wheat and other grains, you can try a gluten-free diet.

● Nuts – Chia seeds, flaxseeds, and hemp seeds are high in protein, fibre, and omega-3 fatty acids, whereas peanuts, pecans, almonds, and walnuts are high in protein, fibre, magnesium, and a variety of vitamins and minerals.

● Non-dairy foods – Dairy is one of the most troublesome foods for Hashimoto’s patients and avoiding it can help reduce bloating, diarrhoea, and acid reflux.

● Lentils – Foods high in zinc, such as lentils, chickpeas, and beans are beneficial to those suffering from this condition.

● Spices and herbs – Chamomile, gotu kola, and licorice are your pals. Withania is a herb that helps the body cope with stress and may increase thyroid hormone production. Chamomile, of course, helps with stress and sleep, but it also has other advantages.

Foods to avoid

● Added sugar – You must avoid soda, energy drinks, cakes, ice cream, pastries, cookies, candy, and sugary cereals.

● Fast food – Reducing your intake of ultra-processed foods and added salt may help you manage your weight and improve your overall health.

●Highly processed foods – Processed foods contain a lot of sodium which is bad for your thyroid. It also increases the risk of hypertension.

● Gluten-containing grains – If you have thyroid issues, you should try to limit your gluten intake. Gluten is a protein found in grain-based foods such as barley, wheat, and rye. It can impair thyroid medication absorption and irritate the small intestine.

Takeaway

It’s essential to work with a registered dietitian for an individualised nutrition plan. Or further help contact Kanupriya Khanna who has been working in this field since 2003.

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 heal your Leaky gut!

Easy ways to boost immunity this winter

Chilly nights, warm soups, and mouth-watering gajar halwa! Yes, winter is almost here and we can’t wait to enjoy this season to the fullest. During winter, our bodies require nutritious foods to protect them from bacteria and viruses, therefore, you must take extra care of your diet.

Here are a few things to include in your lifestyle to boost your immunity.

1. Exercise regularly – Exercise is an excellent way to boost immunity because it stimulates the production of immune-boosting hormones in the body. When the body begins to sweat, it aids in the removal of any toxins from your system. Furthermore, exercise improves your overall health, making it easier for your body to fight off germs. Make an effort to exercise for at least thirty minutes per day.

2. Use essential oils – Essential oils can be a great way to boost immunity during the winter. Try diffusing immunity-boosting essential oils like lemon, peppermint, or eucalyptus in your home. You can also add them to a warm bath for an immunity boost.

3. Vitamin D – Because it is cold outside, it can be difficult to obtain the necessary vitamin D to maintain mood-boosting hormone levels. Because we overlook the importance of being outside in the sun, a lack of sunlight and vitamin D may account for seasonal depression and other illnesses. So, when sun is up, bundle up and go outside for an hour or two every day, if possible, to ensure that you are getting enough vitamin D. Supplementation of VIT D is also important during the winter.

4. Get lots of sleep – Make sleep a priority, regardless of the season, so you don’t have to miss out on other fun activities because you’ve gotten sick. As an adult, getting six to eight hours of sleep is critical to your health and productivity.

5. Hydration – It is especially important to stay hydrated during winter because the air is so dry. Drinking plenty of fluids will help keep your immune system strong, as well as your skin and hair healthy, and your body energized. Drink at least eight glasses of water each day. You can drink fruit juice, herbal tea, or soups in addition to water.

Furthermore, Add these superfoods to your diet to stay fit during the winter season.

● Almonds – Almonds contain 15 nutrients, including magnesium, protein, riboflavin, and zinc. They are also high in vitamin E, which acts as an antioxidant to support pulmonary immune function.

● Turmeric – Turmeric is an immune-boosting spice that is harvested in the fall for the winter. Make a paste with equal parts organic turmeric powder and raw honey. Take 1 tsp of the paste every two hours until you feel better at the first sign of exhaustion. To boost the potency of the formula, combine 16 parts turmeric to 1 part black pepper in a paste with equal parts ghee and honey, and voila!

● Ginger –  Ginger has anti-inflammatory and antioxidant properties that aid in the treatment of sore throats during the winter. Ginger has also been shown to lower the risk of cardiovascular disease, cancer, digestive problems, and nausea.

Ginger’s antimicrobial properties help the body fight germs, viruses, and bacteria, which are the main causes of illness during the winter.

● Garlic –  Garlic has long been used in cooking and as medicine in India. Garlic prevents cognitive damage, boosts immunity, and aids in the detection of various cancers.

When garlic is crushed or chewed, the compound alliin, which gives garlic its distinct taste and smell, aids the immune system in fighting colds and flu.

● Herbal teas – Everyone loves an aromatic cup of tea in winter. If you want to boost your immunity, however, include a lot of herbal tea in your diet. Green tea and chamomile tea are excellent immune boosters because they are highly antioxidants.

● Citrus fruits –  Citrus fruits like grapefruit, lemons, and oranges are immune boosters and high in Vitamin C. Eating vitamin C-rich foods helps to prevent infections like the common cold and flu by increasing the production of white blood cells. Because your body cannot produce Vitamin C on its own, you must consume it through fruits and vegetables, which are high in immune-boosting vitamins.

For further help, contact Kanupriya Khanna, a dietitian, and nutritionist with over 19 years of experience.

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 heal your Leaky gut!

8 Ways to eat healthy during the festive season 

The festival of lights is incomplete without sweet delights. Diwali is one of the most important Hindu festivals, and it is widely celebrated throughout India. Food is an important part of all our festivals.

While it is difficult to say no to festive treats, healthy eating often takes a back seat during this time of year. But don’t worry! You don’t have to give up all of your favourite treats during the holidays; simply replace them with healthy alternatives to cut down on calories.

Here are a few ways to eat healthy:

1. Portion sizes matter – this applies to both your food and drink.  When eating watch your portions and eat more of vegetable and baked, grilled, roasted, foods than red meats, fried and seet foods.

Remember that a 12-ounce glass of beer contains approximately 150 calories, a 5-ounce glass of red wine contains approximately 125 calories, and a 1.5-ounce shot of gin, rum, vodka, whiskey, or tequila contains approximately 100 calories, and drink accordingly.

4. Don’t fry, just bake! – Snacks such as mathis and samosas can be baked rather than fried, which not just saves calories but also are healthier as they contain lesser amounts of oil.

Kebabs, cutlets, and tikka masala can all be baked with plenty of seasoning and very little oil. Alternatively, you can use the air-frying method, which significantly reduces the amount of oil used while maintaining the same taste. This method can be used to cook pakoras and other snacks too.

5. Reduce soda intake – When you go out to drink, avoid sweet syrups, sweetened carbonated beverages, and fruit juices in favour of plain soda or sparkling water. Apart from significantly lowering your calorie intake, it will also assist you in lowering your total sugar consumption.

6. Eat before you step out – Eat before you go out to party. During the holiday season, you may need to go out every day or very frequently. As a result, it is best to eat your meal before leaving and stick to small amounts of non-fried snacks.

You can eat a snack, preferably one high in protein, before leaving so you don’t arrive at the party hungry. A handful of nuts, an apple or salad, a bowl of soup, are all good options.

7. Workout – As the festival approaches, it is important to plan ahead of time for a workout.

8. Nuts all the way! – A platter of festive fare typically includes mithai, namkeen, and dry fruits. So, if you have a choice, go for nuts like almonds and walnuts. Watching what you eat is important for controlling your calorie intake during the holiday season, but so is burning the calories you consume.

So don’t put off your workout, bake savoury snacks, stay away from crackers and spread love!

Happy Diwali!

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 heal your Leaky gut!

Foods to heal your Leaky gut!

If you suffer from chronic diarrhoea, constipation, gas, or bloating in addition to a weakened immune system, your problem may be more complicated than what it seems. There is a good chance that you have a leaky gut. Let’s understand what a leaky gut is in detail.

What is a leaky gut?

The integrity of the gut lining, which typically acts as the intestines’ protective barrier, is compromised by the condition known as leaky gut syndrome. It also goes by the name “intestinal permeability,” and it develops when the gut wall is compromised, enabling substances that shouldn’t ordinarily enter the bloodstream to do so, such as pathogens, bacteria, toxins, etc.

What are the causes of leaky gut?

● medical conditions such as coeliac disease, autoimmune diseases of the digestive tract like IBS; certain other diseases may also cause leaky gut,such as diabetes, fibromyalgia, asthma, etc. Alcohol abuse can also cause leaky gut syndrome.

● Chemotherapy

● Overloading the body with toxins, which can cause leaky gut syndrome. Every day, we come into contact with more than 80,000 chemicals and other harmful substances. However, antibiotics, herbicides, aspirin, and contaminated water are the primary offenders.

What to eat when you have a leaky gut?

● Vegetables – broccoli, carrots, brinjal, beetroot, spinach, ginger, mushrooms, potatoes, yams, and squash are examples of vegetables and roots.

● Fruits – fruits including strawberries, grapes, oranges, bananas, lemons, limes, coconuts and pineapples. A simple approach to get vitamins and minerals is to eat two to three servings of fruit each day.

● Omega-3 fats – Healthy omega-3 fats are present in foods such as salmon, walnuts, flax seeds, etc.

● Fermented foods –  Foods high in probiotics, such as kimchi, unpasteurized sauerkraut, and lacto-fermented pickles, support a healthy immune system, ward against pathogens, and safeguard the gut lining.

Please note: Choosing a low-FODMAP diet may be more advantageous if you believe that IBS is the cause of your leaky gut or if your symptoms do not get better after eating the foods recommended above.

● Healthy fats – they are easy on the gut and are found in egg yolks, avocados, ghee, and coconut oil.

● Gluten-free grains – Gluten is a protein that can be found in a variety of products made from flour, such as bread and pasta. The vast spectrum of gluten sensitivity is now recognised, and it is recommended that those who have a leaky gut, stay away from gluten for a while. Each person’s time frame will be different.

What to avoid when you have a leaky gut?

● Refined oils – Some oils, such as soybean and sunflower, increase inflammation and make leaky gut symptoms worse. Furthermore, gut bacteria may be impacted by a diet high in long chain fatty acids. For salads, stick to extra virgin olive oil, and for cooking, use coconut oil.

● Gluten – wheat, rye, and barley should be avoided.

● Processed foods – Processed foods that are made with synthetic food additive like carboxymethylcellulose (used as a stabiliser and thickener in milk, ice cream, baked products, etc), and polysorbate-80 (used as an emulsifier in salad dressings, chocolates, etc.) have been proven to exacerbate leaky gut.

● Alcohol – Drink in moderation. Drinking too much alcohol interacts with several proteins to enhance intestinal permeability.

● Dairy products – Milk, cheese, ice cream, and other dairy items can be notoriously difficult to digest. In fact, over 65% of people have lactose intolerance, which means they lack enough of the enzyme (lactase) required to break down lactose correctly. GI distress could result from this.

In case of further help, contact Kanupriya Khanna, who is regarded as one of the best dietitians in Delhi, (with over 18 years of experience) because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read :Foods for Breast cancer prevention!

Foods for Breast cancer prevention!

Breast cancer prevention begins with healthy habits like limiting alcohol consumption and staying physically active but that’s not it. You must watch what you eat as well.

A woman’s risk of breast cancer can be reduced by eating more foods rich in cancer-fighting nutrients and antioxidants.

Certain vitamins and nutrients can lower your risk of developing breast cancer.

Let’s learn more about the types of foods you should add to your platter next time you make a diet chart.

● Leafy veggies – Kale, spinach, and collard greens are just a few of the dark, leafy greens that can help prevent breast cancer. Leafy greens are high in antioxidants, which can kill free radicals that cause cancer.  Dark leafy greens complement almost every meal. Sauté them in olive oil and garlic, or add them to salads and sandwiches. They also go well in soups and chilis.

● Fermented foods – Probiotics, which are live “healthy” bacteria and yeasts, are abundant in fermented foods. Probiotics are beneficial to digestion. They can also keep harmful toxins that cause breast cancer from entering your body. Probiotics can even boost the immune system’s ability to fight cancer.

● Befriend whole grains – You may be less likely to develop breast cancer if you consume unprocessed wheat, rye, oats, quinoa, rice, and barley. These foods contain phytochemicals, which may reduce the likelihood of it returning. They can also help prevent cardiovascular disease, and survivors have a better chance because some treatments can harm the heart.

● More herbs and spices – Spices and herbs are frequently used in small amounts to flavour foods. However, these foods are high in antioxidants, vitamins, and fatty acids, which may help prevent breast cancer. Furthermore, they can be added to nearly any meal to enhance its flavour and nutritional value.

● Turmeric – It is a well-known cancer-fighting spice. This spice is anti-inflammatory and anti-cell-damaging. Curcumin is the primary anti-cancer agent in turmeric. Turmeric is an earthy, peppery spice that is commonly used in Indian dishes and curries. This spice can also be used to flavour rice, soups, and tea.

● Green tea – Green tea contains compounds and antioxidants that lower a woman’s risk of developing breast cancer. Green tea has the ability to reduce inflammation and destroy free radicals that cause cancer.

● Fruits – Citrus fruits are high in compounds that may help prevent breast cancer, such as folate, vitamin C, and carotenoids such as beta cryptoxanthin and beta carotene, as well as flavonoid antioxidants such as quercetin, hesperetin, and naringenin. These nutrients have anti-cancer, anti-inflammatory, and antioxidant properties.

● Fish – Fish contains a lot of omega-3 fatty acids. Because anti-cancer nutrition guidelines recommend limiting your intake of red meat and processed meats, including bacon and packaged deli meats, it’s a smart lean protein source — and a great addition to a breast cancer prevention plan. Instead, choose omega-3-rich fish such as salmon, mackerel, sardines, and tuna as breast cancer diet options.

● Soy – Soy is a nutritious food that may help lower the risk of breast cancer. It is a plant-based product that is high in protein, good fat, vitamins, and minerals while being low in carbohydrates. It contains isoflavones, which are antioxidants. It also helps lower low-density lipoprotein or “bad,” cholesterol levels and thus the risk of heart disease.

What to avoid

● Alcohol – Alcohol can raise oestrogen levels and damage DNA. Women who consume three alcoholic beverages per week have a 15% increased risk of developing breast cancer.

● Fat – Although processed food fat appears to increase the risk of breast cancer, some plant-based fats may help reduce it. Trans fats are a type of fat found in processed and ready-to-eat foods. Trans fats are most commonly found in processed foods like fried foods, crackers, donuts, and packaged cookies or pastries. Trans fat consumption should be limited whenever possible.

● Red meat – Cold cuts and processed meats are high in fat, salt, and preservatives. These may increase rather than decrease the risk of developing breast cancer. Overall, reducing a food’s processing makes it healthier.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi with over 19 years of experience. Get in touch with her as she is making a difference in people’s lives by instilling good eating habits and lifestyles

Also Read: Healthy fasting: the ultimate guide to eating right this Navratri

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

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

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

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

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