1st Knowledge Punch

THE ART OF EATING FOR HEALTH

When was the last you enjoyed a quiet, peaceful meal without interruption..? If you can’t remember, you’re hardly alone. These days, eating a leisurely meal is a rare luxury. Sadly for many people, eating on the run has become a norm. They gobble down meals while they text their friends, catch up on their favorite TV shows, or to see who’s posting on Twitter or Facebook. Yet the research reveals that the very act of eating in a hurry may contribute to overweight and obesity.

Here’s How : As you eat and drink, your stomach fills, activating stretch receptors in your stomach. These receptors send satiety messages to your brain via vagus nerve , which connects the brain to the stomach. Our Gut is thus known as the second brain and that’s the reason we always say that  “ I have a Gut feeling “.

Then as food enters your small intestine appetite hormones are released, sending additional fullness messages to your brain. This process doesn’t happen immediately, though. It can take 20 minutes or longer for your brain to realize its time to put down your fork. Eating too quickly doesn’t allow this intricate system sufficient time to work, making it easy to overeat without even realizing it.

There’s another downside to distracted eating that has nothing to do with speed. Eating while you’re busy doing other things robs you of the opportunity to fully enjoy your food, so you may not feel completely satisfied and may keep on eating in an attempt to gain satisfaction.

We eat more food when we are hungry as we respond to our appetite. Different macronutrients seem to impact on our appetite sensations. Proteins quickly settles our appetite and promotes greater satiety or feeling of fullness than carbohydrate and fat.

The reason for this difference is that macronutrients are not all equally able to stimulate the release of hormones from the gut, that are required to stimulate appetite. Ghrelin (a gut hormone that stimulates hunger) appears to be suppressed more effectively by Proteins or Carbohydrates than it is by Fat. Proteins also induces the strongest release of PYY (another gut hormone that promotes sensation of fullness). That’s why it is always suggested to have high protein breakfast to keep your energy levels high and also it helps to kill your hunger pangs for the rest of the day.

ENTER MINDFUL EATING

“Mindful Eating” is the art of fully focusing on your food as you eat. It encourages you to pay closer attention to tastes, smell and texture of your food as well as your body’s hunger and satiety cues. As basic as it sounds, this practice is surprisingly powerful. Research says that mindful eating not only leads to reduction in weight but also leads to less hunger, stress, anxiety, depression and binge eating.

At times, you are bored, stressed or thirsty that doesn’t mean you are hungry. Be mindful of what you are putting into your mouth. Keep healthy food options like peanuts, makhanas, nuts and seeds, roasted chanas, fruits, handy. Mindful cooking is also very important. Make sure your cooking increases the nutrient content of your dish.

These days we spend unlimited money to keep ourselves fit and slim but we have forgotten to practice those simple things which our ancestors have told us and we have been hearing since childhood but always ignored. These simple tips for a perfect health are :

• Eat in peace – No electronic gadgets TV/mobile while eating
• Take your time and chew enough -Eat slowly and chew each single bite at least 20 times, so that enough digestive enzymes are released and your food is broken and completely digested.
• Note carefully the sensation : colour, taste, smell, texture of your food. Relish your meals.
• Eat and drink sitting always
• Don’t skip meals – You can never loose weight by skipping meals. It can lead to poor metabolism and various deficiencies.
• Eat at same time daily which means fixed meal timings.
• Eat many small meals – Instead of gorging on a large platter once or twice a day, you should opt in for 3 to 6 small meal portions to aid improvement in one’s metabolism.
• Eat from everything like fruits, vegetables, nuts, beans, cereals, pulses, milk and milk products.
• Drink at least 2lts of water daily.
• No to Crash Diets – Say a ‘Big No’ to crash diets that one often finds on google and one often gets tempted to try as they sound very lucrative. It can result in weight gain relapse and various ailments.

Always take professional help from a qualified dietitian.

2nd Knowledge Punch

SIMPLE WAYS TO NATURALLY BOOST YOUR IMMUNITY

If you want to boost your immune health, you may wonder how to help your body fight off illnesses.

While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.

Here are 6 tips to strengthen your immunity naturally.

1. Get enough sleep

Sleep and immunity are closely tied.

In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.

In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night

Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.

Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours

If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle

Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regular.

 2. Eat more whole plant foods

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.

The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels

Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.

Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract

Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.

3. Eat more healthy fats

Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.

Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system

Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.

Omega-3 fatty acids, such as those in salmon, chia seeds, nuts and other seeds fight inflammation as well

4. Eat more fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract

These foods include yogurt, sauerkraut, kimchi, kefir, and natto.

Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms

In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group

If you don’t regularly eat fermented foods, probiotic supplements are another option.

In a 28-day study in 152 people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group

5. Limit added sugar

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity

Obesity may likewise increase your risk of getting sick.

According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine

Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease

Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet

You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.

6. Engage in moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems

What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly

Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week

 

3rd Knowledge Punch

REDUCE ARTHRITIS PAIN BY AVOIDING THESE FOODS

Arthritis is a common health condition involving chronic inflammation in your joints. It causes pain and damage to joints, bones, and other body parts depending on the type Osteoarthritis.

Research shows that dietary interventions, such as eliminating certain foods and beverages, may reduce symptom severity in people with inflammatory arthritis and osteoarthritis, as well as improve their overall quality of life.

Here are 5 foods and beverages to avoid if you have arthritis.

1. Added sugars

You should limit your sugar intake no matter what, but especially if you have arthritis. Added sugars are found in candy, soda, ice cream, and numerous other foods, including less obvious items like barbecue sauce.

2. Gluten-containing foods

Gluten is a group of proteins in wheat, barley, rye, and triticale (a cross between wheat and rye). Some research links it to increased inflammation and suggests that going gluten-free may ease arthritis symptoms

3. Highly processed foods

Ultra-processed items like fast food, breakfast cereal, and baked goods are typically high in refined grains, added sugar, preservatives, and other potentially inflammatory ingredients, all of which may worsen arthritis symptoms.

4. Alcohol 

As alcohol may worsen arthritis symptoms, anyone with inflammatory arthritis should restrict or avoid it. A study in 278 people with axial spondyloarthritis — inflammatory arthritis that primarily affects the spinal cord and sacroiliac (SI) joints — tied alcohol intake to increased spinal structural damage

5. Certain vegetable oils 

Diets high in omega-6 fats and low in omega-3 fats may worsen symptoms of osteoarthritis and rheumatoid arthritis

Reducing your intake of foods high in omega-6 fats, such as vegetable oils, while increasing your intake of omega-3-rich foods like fatty fish may improve arthritis symptoms

The bottom line

If you have arthritis, a healthy diet and lifestyle may help improve your symptoms.

Research shows that you should avoid certain foods and beverages, including highly processed foods, red meat, fried foods, and those rich in added sugars.

Keep in mind that lifestyle factors like your activity level, body weight, and smoking status are also vital to managing arthritis.

 

4th Knowledge Punch

5 Health Benefits of Apple Cider Vinegar

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects.What’s more, evidence suggests it could possibly offer health benefits, such as:

• aiding weight loss
• reducing cholesterol
• lowering blood sugar levels
• improving the symptoms of diabetes

1. High in healthful substances

Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.

2. Can help kill harmful bacteria

The main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.

3. May help lower blood sugar levels and manage diabetes

Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.

4. Aid in weight loss

Studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss.

5.May boost skin health

Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections

 

5th Knowledge Punch

The 5 Anti-Inflammatory Foods You Can Eat

1. Berries

Berries are small fruits that are packed with fiber, vitamins, and minerals.

Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity, and reduce your risk of heart disease

2. Broccoli

Broccoli is extremely nutritious.

It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.

Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer

Broccoli is one of the best sources of sulforaphane, an antioxidant with

powerful anti-inflammatory effects.

3. Avocados

Avocados may be one of the few supposed superfoods worthy of the title.

They’re packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats.

Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.

4. Green Tea

You’ve probably heard that green tea is one of the healthiest beverages you can drink.

It reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions

Green tea’s high EGCG content reduces inflammation and safeguards your cells from damage that can lead to disease.

5. Mushrooms

While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.

These include truffles, portobello mushrooms, and shiitake.

Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.

Some edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential.

The bottom line

Even low levels of inflammation on a chronic basis can lead to disease.

Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.

Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you combat inflammation and reduce your risk of illness.

6th Knowledge Punch

Healthy Food For Strong Bones

Osteoporosis occurs when the body loses too much bone, makes too little bone, or both. The National Osteoporosis Foundation estimates that 1 in 2 women and up to 1 in 4 men aged 50 and older will break a bone due to osteoporosis. Heredity, hormone levels, nutrition, and lifestyle all play a role in the development and progression of osteoporosis. It’s known that insufficient calcium in the diet can contribute to low bone mass, but so can poor absorption of the dietary calcium individuals do get.

Osteoporosis literally means “porous  bone.” In severe cases, the bone can have a Swiss cheese appearance on X-ray. In such severe cases, bones may become so fragile that something as simple as opening a window, coughing, or sneezing can cause bones to fracture. But before a client or patient reaches that stage of osteoporosis, they may be diagnosed with osteopenia or thinning bone, which simply means they’re losing bone faster than they can replace it, and it needs to be addressed. Aside from gender and age, many factors determine osteoporosis risk, such as smoking, alcohol consumption, chronic treatment with glucocorticoids, long-term treatment with estrogen blockers, gastrointestinal disorders, type 1 and type 2 diabetes, rheumatoid arthritis, liver disease, gluten enteropathy, and hematologic disorders

 

DIETARY RECOMMENDATIONS

1. Low calcium and vitamin D intakes are associated with increased risk, but it can be difficult for some, especially older patients, to get enough of either in the diet. In these cases, taking a calcium/vitamin D supplement may be the only way to get enough. Dairy foods are the richest sources of calcium and vitamin D (in the case of fortified milk), but there are nondairy milk products fortified with both nutrients, which is important for vegans and some vegetarians.
2. Magnesium is a mineral involved in the laying down of bone. . Good to excellent sources include pumpkin seeds, almonds, spinach, cashews, peanuts, black beans, and edamame.
3. Several studies support a critical function of vitamin K in improving bone health. The vitamin is required for bone building. The predominant dietary form, phylloquinone (vitamin K1), is found in spinach, broccoli, iceberg lettuce, and soybean and canola oils. Few foods are fortified with vitamin K.
4. The mineral selenium also may play an important role. There are antioxidant selenoproteins believed to be vital in maintaining bone health. In fact, plasma selenoprotein concentrations have been found to be associated with better bone mineral density in older women. The RDA for selenium is 55 mcg/day. Good to excellent sources of selenium include Brazil nuts, sardines, shrimp, chicken, and eggs.
5. Alcohol intake can affect calcium status by reducing its absorption and by inhibiting enzymes in the liver that help convert vitamin D to its active form, but the amount of alcohol required to affect calcium status and whether moderate alcohol consumption is harmful to bone is unknown.
6. High intakes of sodium increase urinary calcium excretion. It has been believed that this suggests a loss of calcium from bone and an increased risk of osteoporosis and fractures.
7. Prebiotics and Probiotics plays a major role in improving bone health by improving gut health. People who eat plant-rich diets have higher levels of SCFAs, and research has shown that these diets are beneficial for bone health. Plant foods contain complex nondigestible carbohydrates, which are the preferred “food” of gut microbes. A large body of research suggests that the gut microbiota may affect bone metabolism and the absorption of bone-related minerals, including calcium, which is primarily absorbed through the wall of the upper part of the small intestine.

Absorption of calcium, magnesium, and other minerals may be regulated by short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate, the main products of bacterial fermentation in the intestine, particularly in the large intestine. SCFAs can increase calcium absorption by reducing intestinal pH, making it more difficult for calcium to form nonabsorbable complexes with phosphates and oxalates. Notably, butyrate is the preferred energy source of mucosal cells in the large intestine, so SCFAs may improve gut health, which may in turn promote bone health. SCFAs, especially butyrate, also may indirectly stimulate formation of osteoblasts and inhibit formation of osteoclasts.

Increase in SCFA levels from prebiotic or probiotic may prove to be an inexpensive, safe, and effective intervention for preventing and treating osteoporosis

Knowledge Punches