Weight loss tips are here, there, everywhere. Key in the term ‘weight loss’ and the internet offers you with umpteen tips. So is the case with magazines and books which hype different diets such as the Paleo, vegan, Mediterranean, etc. The common thread between these is the diet changes that must be incorporated in your daily routine to evoke weight loss. Yet, these work for short term and what you need for long-term success is a number of behavioral strategies that you can work upon.
Question Yourself Why exactly you want to lose weight? Is it for a grand wedding of your loved one or you want to look slim and trim at your college reunion? Such short-term goals are pressurizing due to limited time available in your hand and increases cortisol levels (stress hormone) which might further increase your numbers on the scale. Instead of losing weight for the sake of others, try to lose weight for yourself. You may have thyroid problem or knee pain which can be normalized with ample physical exercise. Exercise helps to bring down the blood pressure in patients and decreases the risk of other diseases as well. Give answers to your ‘why’ question sensibly and responsibly. Distance Yourself from the Weighing Scale Weighing yourself is good, but not fine when it is done every other day or so. Weighing yourself every single day affects your mood and temperament. If you find that you have lost a few grams or kilograms, you are motivated and it’s good. But, when you gain a few extra grams, your positive attitude is buried, and you start brooding or eating a few junks here and there. It might also not give you accurate results due to water retention or glycogen stores in the body. You and your clothes are the best judge. If you notice that your clothes have become a little looser after some two weeks of healthful eating, that’s progress and you can pat yourself for it. Make Feasible Plans Every action needs a plan to succeed. Weight loss is not a short time event but a journey by itself. You need to plan everything meticulously, starting right from your target weight, changes in food habits, exercise routines and many things more. It is necessary to prepare a meal plan list for the entire week and stockpile the necessary stuffs to prevent grabbing a cookie when you feel hungry. Like any other journey, your journey of weight loss would definitely have its ups and downs. You might go for your friend’s birthday bash, undergo stressful situations or suffer from sleep deprival. Take things in your stride and start working again on your journey to success. Plan to deal with boredom, stress, loneliness or depression with non-food items that can recharge your body. Go out with friends, take a walk, listen to some heart-warming music or meditate for some time to come out of these stress factors. Pen Down Everything Maintain a journal to document your mood, hunger, food and exercise levels. Use the latest technology to log your food and exercise routines and get immediate feedback on the changes that could be incorporated for better results. Never give in to emotional hunger, otherwise you could end up gobbling down food often. Eat only until you are 80 percent full. Your brain takes 15 to 20 minutes to understand that your stomach is full and when you eat until you feel almost full, it prevents overeating. Your Attitude Matters Many people start their weight loss journey with hesitation and a negative attitude. They fear being deprived of their favorite foods. But, instead of looking at the ‘to be avoided’ food list, it is easier and comfortable to look at the ‘to be included’ food list. Start with small changes in your eating habits. Instead of ordering sweets for dessert, choose a plate of freshly cut fruits. This motivates you to follow your weight loss plan. You cannot see the change in a day or two. The weight accumulated over the years cannot be diffused in a few days’ time. Proper weight loss involves a combination of fat, water and muscle loss. This is possible only when weight loss occurs over a period. Moreover, slow weight loss is more likely to stay as permanent weight loss. Each Individual is Different Don’t follow some diet change just because your friend lost weight following it. Each person’s body constituency is different and responds differently to different foods. It is best to work with a registered dietitian nutritionist specializing in weight loss at www.firsteatright.com to prepare an individualized meal plan suiting your body type. Relax Do involve yourself in some activity that relaxes your mind and body. Yoga and meditation can help you with this as these activities relieve stress quotient and make you feel happier. All these also respond to your weight loss journey and help you lose weight. College life is blissful as well as stressful. While you feel that the semester has just started, tests and exams might be lurking around the corner keeping your stress levels high, not to mention deadlines and other assignments. The same feeling exists even in the hearts of every office goer. While you might feel that a project has just started, and you have ample time to meet deadlines, your boss would be at your desk in no time to keep pestering you for results.
During these stressful times, you might be tempted to use medicines to keep up with your busy schedule and minimize stress. But such medicines are hazardous and might even cost your life. The tips given below are sure to help you decide on using a certain medication or over-the-counter medicines.
People with diabetes or people prone to diabetes are bored of repeatedly being advised to eat more fruits and veggies, exercise daily and maintain a healthy weight. But, experts have a different opinion and feel that eating red meat or processed meat has a profound impact on such people.
Some studies show an increased risk of Type 2 diabetes in people who eat more red meat or processed meats (such as hot dogs, bacon, etc.). A 2017 study conducted on almost 64,000 people found that those who ate the highest quantity of red meat were at a 23% higher risk for diabetes over an average 11-year follow up. The same study also found that people who ate poultry were at a 15% greater risk for Type 2 diabetes than the rest of the population. The Connecting Links between Type 2 Diabetes and Eating Red Meat Red meat contains sodium that can increase blood pressure which in turn increases insulin resistance and prevents the body from using the stored insulin accurately. Moreover, nitrates and nitrites in processed meats can also increase insulin resistance doubling the chances of acquiring Type 2 diabetes. The heme iron can also cause inflammation in the body. It is important to understand that not all inflammations are good and some of them can cause utmost harm to the human body. But, don’t take a hasty decision of throwing away all your frozen red meat into the bin. Though studies do indicate a link between eating meat and diabetes, there is no literal meaning that implies that eating meat causes Type 2 diabetes. Meat should be included in your dietary routine unless you are a non-meat eater. Consuming meat helps to build muscle mass, contains healthy B vitamins and prevents anemia. There are other researches that indicate that there might be an association between meat consumption and chronic illness/cancer. So, while not totally abstaining from meat, it is recommended to eat less of it. Alternatives to Meat Individuals planning to cut down on their meaty intake can try the following suggestions:
The time we spend with our smartphones surpass the time we allocate for our sleep routines. One study states that almost 90% of Indians are sleep-deprived which is shocking. Though we read every other day that 5 hours, 6 hours or even 4 hours of sleep is sufficient for a healthy body, actual statistics state that 7-9 hours of undisturbed sleep every day is essential and anything less than that can lead to harmful consequences on the body. Lack of sleep can create multiple problems such as poorly functioning immune system, increased risk of blood pressure and heart disease, decreased cognition, impaired memory, judgement and concentration.
Sleep Routine If you suffer from the inability to go to sleep, following a diligent sleep routine is what it takes to help you get a good night’s sleep. You may think that going to bed early will set all things right for your sleep impairment, but that’s not the case. You need to stick to a list of goals to be achieved before you go to bed every day for a sound sleep during the night. The tips given here can be taken as a guide to help you pursue your journey of good health. Environment matters the most when you lack the ability to fall asleep easily. Keep your room dark as much as possible and maintain a pleasant temperature inside. If you feel there is too much disturbance due to noise or extreme silence, you can use a sleep-easy sound machine or fan to neutralize the sound. Make sure that the mattress and pillows used are comfortable enough to put you to sleep. Do’s & Don’ts
Habits are part of us, whereas routines must be built consciously and step-by-step. Analyze your present sleeping pattern and analyze what needs to be fixed. Once you realize what is right and what is wrong, you can decide what needs to be corrected. In most of the cases, it is our smartphones and tablets that create havoc in our sleep routines. Instead of making promises that are hard to keep up, start building on realistic goals. For instance, instead of making up your mind to switch off your phone before sleeping every single day, try to do it initially for one day in a week and gradually increase it to all seven days. Try replacing a bad habit with a good one. Instead of glancing into your phone before bedtime, try to do some gentle yoga stretches to relax yourself. Right from improved memory, ability to perform well and clarity to weight loss, a good night’s sleep is the secret key to well-being. Start with small changes to achieve big results. Embrace new changes to make them a part of your lifestyle. We are well aware of the gums of our teeth or the kid-attractive chewing gums! But what about the gums that are mentioned as an ingredient in the Nutrition Facts label in the almond milk that you drink? There are an entire batch of these gums that are used commonly in the food and personal-care industry. Such gums act as thickeners, emulsifiers and stabilizers and are mostly made from food while some others are the result of bacterial fermentation. One might think on the sudden interest these gums are creating among people. There is a whole round of discussion happening as they have reported to cause potential side effects.
Gums are increasingly used in processed foods to thicken, emulsify and stabilize products. Many studies point to the same fact that gums can cause bloating, gas and loose stools. It should be avoided by people with digestive problems, pregnant women and breastfeeding mothers. Instead of looking for the presence of gum in processed foods, it is even more healthier and better to avoid consumption of processed foods for overall well-being and a healthy lifestyle. If you want to switch over to a healthier lifestyle with food habit changes and improved physical activity, you can get in touch with a registered dietitian nutritionist at www.firsteatright.com who can help you adapt yourself to a healthy lifestyle.
People want to eat beyond control and shed away the extra kilograms going by the easiest methods such as weight loss surgery, slimming pills, machines to dissolve flesh and powders/superfoods to aid weight loss.
Some 20 years back, the discovery of a hormone called ghrelin made scientists jump with euphoria as they thought that they had found the perfect way to control weight and appetite. But sadly, ghrelin did not turn out to be the elixir for obesity, a disease which has been announced as a global health epidemic by WHO. Now, the discovery of the first molecule naturally created in the body that hinders ghrelin’s effects might open new doors for treating conditions such as diabetes and anorexia. This molecule might also be of use in bariatric surgery procedures. If you would like to study in detail on the bariatric surgery procedure, please visit the website www.firsteatright.com. Although ghrelin, dubbed as the ‘hunger hormone’, does not serve the proposed purpose it helps in many positive changes in our metabolism (such as strong muscles). The new study was not created with the aim of finding ghrelin-blocking compounds but how bariatric surgery reconstructs metabolism in the human body. During this research, the team came across a protein molecule called LEAP2 molecule. Interestingly, the molecule comes from the liver and small intestine and not the stomach. LEAP2 is an indispensable part of the ghrelin system that is needed for our survival. Researchers feel that further study is required to come to a conclusion whether LEAP2 can be utilized to treat conditions such as obesity, anorexia and diabetes. One theory that they propose is that LEAP2 can help fight obesity-individuals who lose weight mostly gain it back in a few years’ time as their appetite increases, which might be due to an increase in ghrelin levels. LEAP2 comes of use here as it might prevent the increase in appetite that comes after a period of weight loss. Stress takes a toll on all our lives. People experience stress while at work, rearing kids, managing finances or in a tangled relationship. Stress is sometimes advantageous as it helps to bring out the best in a person, but when it becomes too much there are many different side effects attached to it, both mentally and physically.
Stress need not cause a disease but it can worsen disease symptoms. It affects different persons differently depending on the person’s adaptability. Stress Can Affect Mental, Emotional & Physical Quotient
How you handle stress matters most while trying to combat it. Regular exercise, being happy, keeping yourself composed, socializing with people, setting aside time for hobbies and relaxation techniques such as yoga, meditation or a massage session can reduce your stress levels. Symptoms of stress are signs of other health problems too. It is better to talk to your physician to rule out any health problems. Once he/she is sure that stress is to be blamed, the physician would recommend that you meet a therapist or a counselor to handle your stress. Getting enough sleep, eating a balanced diet, restricting alcohol, avoiding smoking and leading a happy life are sure ways to minimize stress. Meet a registered dietitian nutritionist at www.firsteatright.com for a lifestyle makeover that helps you reduce stress and become more blessed A well-balanced diet is sure enough to add all the essential minerals and vitamins needed by our body for good health. If you need some nutrients stored for use later (kind of a deposit), taking a multivitamin/mineral (MVM) is the best way to fulfill your requirements. While there are more than enough multivitamins available in the market, you cannot choose anything that you see. Here is a checklist of items that can help you choose the right one:
Never go overboard on dose value: Anything bigger or more is better. But not in the case of multivitamins. Choose MVMs that fulfill 100% of the FDA’s Daily Value (DV) for nutrients. Vitamin D is the only exception to this as the DV is 400IU for this nutrient and the value is mostly higher for most individuals. Think twice before consuming: Numerous studies done on these supplements show that there is not much difference in the health quotient of individuals-the chances of getting affected by heart disease or cancer remain the same among both, those who consume MVMs and those who don’t. Although not harmful, they are only a waste of money and time. MVM composition differs as per needs: The multivitamins are packed with the nutrients in different proportion as per the need of the individual. Older adults need more of vitamin B12, D and calcium while women need more iron, calcium and vitamin D comparatively. Such individuals are prescribed the rightful MVM by their physician as per their needs. Avoid the bait: Never be lured by marketing gimmicks. These multivitamins have no proper regulations and spending too much money on these little pills are totally a waste. Although advertisements might show flashy data and extreme advantages, nothing is 100% true. Believe in real food for nutrition. Pregnant women must eat MVMs: Questions may arise regarding the mandatory need of MVMs for pregnant women. Our mothers and great grandmothers ate food that were devoid of any harmful pesticides without any adulteration. But today, sustainability has become questionable and we eat fruits and vegetables that have been artificially ripened and stored for moths together before reaching the market. Eating such produce will not supply the pregnant woman with all the nutrients required by her. So, it becomes mandatory that she takes 400 mcg/day of folic acid from fortified foods or some prenatal supplement to avoid neural tube problems in the growing fetus. Don’t go for excess iron: Certain individuals (adult men and postmenopausal women) are advised against consuming more than 18 mg of iron. If there is no iron deficiency, excess iron can collect in body tissues and organs causing damage to them. Lock away the supplements: Always store any medicines hidden from children, as they might mistake these to be chewable candies. Keep an eye on fortified foods: Fortified foods are also rich in nutrients and provide your body with the essential vitamins and minerals. Juices are fortified with calcium and eggs have added omega-3s. Fortified foods have conquered the market in various ways. Individuals have started favoring these foods for the various advantages that are elaborated in www.firsteatright.com. Consuming MVMs in addition to these foods might not be needed in most cases. Sugar and obesity are the two most commonly linked words presently. Blamed for promoting diseases such as diabetes, obesity, tooth decay, cavities, systemic inflammation, high insulin levels and cancer, the world is feverishly searching for a healthy sugar substitute that can grant your wish of eating your favorite pastry but staying fit without increased insulin levels. There are four major categories of sugar substitutes, each group having its own set of pros and cons: Natural Sweeteners These are quoted to be the best replacement for sugar as they are derived from natural sources that may contain strains of vitamins and minerals. Honey, agave nectar, molasses, maple syrup, corn syrup, coconut sugar and fruit juices are the most popular natural sweeteners. These contain glucose and fructose that contribute to calorie addition (15-20 calories per teaspoon), increased blood sugar levels and tooth decay. Natural sweeteners are best suitable for baking, sweetening beverages (tea, coffee) and can be used as food toppings too. Artificial Sweeteners Also known as synthetic sugar substitutes, some of the artificial sweeteners are derived from natural substances (herbs and sugar) while most are chemical substances made in a lab. Sweeter than sugar, very less quantity of these sweeteners is sufficient to add sweetness. As these contain few or no calories, artificial sweeteners are promoted for having weight-loss benefits, prevent tooth decay and prevent raising blood sugar levels in patients with diabetes. Sadly, a number of side effects have been reported after using these sweeteners and theories exist promoting their risk of causing cancer. To know the list of universally used artificial sweeteners, please visit the website www.firsteatright.com. Sugar Alcohols Sugar alcohols are mostly polyols which are a type of carbohydrate found in fruits and vegetables while some others are synthetic. The association to alcohol ends with the name and there is no alcohol in sugar alcohol. These do contain calories, but lesser than sugar and are also less sweet than sugar. Certain carbohydrates in sugar alcohol are not absorbed and hence, there is less spike in blood sugar levels when these are consumed. Sorbitol is a sugar alcohol predominantly present in chewing gums and sugar-free candies. Eating too much of these sweeteners can result in bloating, gas and diarrhoea. Novel Sweeteners These are a combination of numerous sweeteners. These cannot be contained in a single category because of what they’re made from and how they’re made. Stevia is the most popular novel sweetener while tagatose and trehalose are other novel sweeteners. While trehalose is found commonly in honey and mushroom, tagatose occurs naturally and is also found in lactose in dairy products. In a Nutshell Since sugars can lead to a plethora of problems, sugar substitutes seem to be reasonable alternatives as they minimize calories and insulin levels. Although natural sweeteners might seem ok as they come from real foods instead of being synthetically made, one must be cautious while consuming any type of sweetener as they can affect good health and sometimes, might lead to weight gain too. We all wait for Friday evening just like how school children wait for the last school bell to ring to get out of school! The ‘Thank God It’s Friday’ feeling brings euphoria in terms of food, sleep and relaxation. We slog through the week like donkeys carrying all the burden over our shoulders, which includes eating healthy food, doing a proper workout and staying on a disciplined routine. But when the sun sets on Friday, our minds start wishing for oven-fresh pizzas, red wine, a big bag of chips and what not!
Any joy comes with its own set of consequences, so does the joy of overeating. On Monday morning or even Sunday night, we feel guilty, regretful, angry and disappointed at the same time. If we want to stay on a healthy weight, binge eating or overeating during the weekend can sabotage any of the weight loss goals and your weights keep fluctuating every week. Trying to starve, workout harder and keep track of the calorie intake during the weekdays is not going to do any good until the overeating cycle during the weekend stops. Some crucial strategies that can help an individual stick to healthy lifestyle goals include: Try to be ‘adequate enough’ instead of ‘perfect’ Many of us want to stick to our goals impeccably, going to the extent of even measuring the smallest of teaspoon values, through the entire week that our willpower melts away during the weekend and we start to binge eat. For instance, going out with friends does not give you the authority to finish off an entire plate of French fries along with your rice while you would have normally had roti with sabji during any of the weekdays for lunch. Draw the middle line, try to choose rice with a portion of salad while dining out. This would be a decent method to pursue instead of craving for the perfect one. Free Yourself from Food Rules Food rules list a long set of rules such as what/what not to eat, when/when not to eat, how/how not to eat and how much you can/can’t eat. When a person adheres to such rules during the weekdays, he/she is confused what to eat during the weekends when partying out or meeting loved ones over a brunch. For instance, when any food rule suggests avoiding carbs, you even avoid a salad with croutons or potatoes. But, when all your friends keep going for it, you are simply tempted and start eating. Sticking to strict rules mostly paves way for overeating, as you are tempted to ditch the rule repeatedly when you break it once. Throw Away the Concept of ‘Cheat Days’ Monday through Saturday we rigorously stick to healthy meal plans and wait for Sunday, the most-awaited day of the week, as it is the ‘Cheat Day.’ We get up on Sunday morning with a festive feeling in mind, eating through the day and attacking all foods that are not permitted during a healthy meal plan. Close to dusk, the intake increases dramatically as the next day is Monday and it would be back to reality from tomorrow. Some people might find this concept to be useful, both mentally and physically. If this works advantageously for your health, it is better to continue. Abstaining from certain foods makes us feel more lured towards the food, greedy, anxious and needy. If you feel like going for a bowl of jamuns on Wednesday night, please eat it. You might want it as you feel like eating and on some other days you might dislike it as you might feel full after dinner. What and when you eat should be dependent on your hunger cues and not on the day of the week. Take Ownership for Your Action People often have the habit to trade one stuff for another. For instance, when we skip the yummy ice cream today, we make up our mind to eat an extra bowl during the weekend. We are not kids and there is no concept of ‘good’ and ‘bad’. Such bleak mind games show our poor commitment towards health. Eating a tub of ice cream on Saturday night might make you feel guilty later. When the choice is ours, we should take ownership for our actions. Remember that different choices produce different results. Be decisive about your actions. Stop Giving Lame Excuses Weekends present us with an infinite number of reasons to eat any of the junk foods. Excuses such as travelling, extra work at home, social gathering and busy with pending office work are some of the very many reasons. Excuses are depictions of our lacking willpower. Stop justifying and start asking yourself the core reason behind your overeating policy. You may feel like binge eating sometimes, when happy, sad, tired, anxious or angry, and this is normal. But when you see repetitive patterns in such cases, you have struck the right chord, and this is your opportunity to change overeating behavior. Although weekends may be a time to let go of your stress and a way to connect with other people, use it wisely to your advantage. If you are interested in losing weight the healthier way without any gimmicks, please visit the website www.firsteatright.com to get in touch with registered dietitian nutritionists. Achievements don’t happen in the wink of an eye. You need to work on small things before you hit the big goal. The same is true in the case of health too-making small changes and using opportunities that come by your way each day can help you move towards or further away from health. These choices affect you at all stages of life and at any age with only the magnitude of these choices varying as you grow older.
The Bigger Picture We don’t cherish health until we have it and ache for it once diseases and disorders creep into our body. Fitness can look complex, long-term and unattainable for some, but once you realize that fitness (or lack of it) is the result of multiple small choices made every single day over time, you start working towards it. Fitness is looked upon as the ideal body goal while health is considered to be simpler and easier to achieve. Health is not valued until the individual does not have it. As the proverb goes, a healthy individual has 1,000 dreams but the unhealthy has only one. Life seems to lack hope, opportunity and the charisma to do/experience things that we value, in the case of an unhealthy person. Rewind the Clock Survival instincts at are their peak among children and women in their reproductive age. For instance, let’s assume that you are living in the caveman age where resources are scarce and survival becomes the topmost priority. You try to allocate maximum resources to children and adults of reproductive age. These characteristics are etched in our DNA and there exist triggers within our body that start the process of winding down toward the end of life. But, by resorting to smart changes we can fool the system a little bit. By staying physically active at any age, you can fool the body by preventing it from realizing that you live in modern times. By moving constantly and doing small activities that seem feasible to you, you maintain a much more efficient body which stays healthy for a longer time. Age Makes a Person Go Fragile Our body weakens with age due to the deterioration of myelin around muscle and decreased number of motor nerves, but these can be countered with vigorous physical activity. Instead of relying on traditional exercises such as pedaling on a stationary bike, try to perform reactive, coordinated physical activity that helps to promote brain health too. Any exercise is linked to improved brain health as given in www.firsteatright.com, but the right type of exercise protects the brain from any damage and enhances its functionalities too. Such activities that trigger brain functionality include partner-based workouts, running outdoors, throw ball games or playing any sport. These are reactive, unpredictable workouts that enhance brain functioning due to physical activity. Simply Don’t Survive, But Thrive Instead of simply breathing, live life. Shift towards thriving instead of simply surviving. Brain and the body act according to what you do, big or small, complex or simple, and act accordingly over time. Use small opportunities that come by your way to make the rightful health and fitness choices so that you move one step closer to success every time. You might end up being more flexible and healthy than your grandkids when you grow older. Get better or simply get by. Choose the right path to succeed at the start of this New Year. Make small resolutions to bring about big changes. Dietitians and nutritionists are often bombarded with questions on frozen foods, organic foods and white foods based out of popular nutrition advice. People keep avoiding foods that supply us with health benefits or sometimes adopt peculiar eating patterns that don’t do any good. Given here are such false advises that we often hear but should never follow:
Advise: Never eat frozen foods. Reality: Frozen hot pizzas, fried onion rings, French fries, hot pockets and other refined processed foods should definitely be avoided but never should any individual avoid frozen produce. Read more on processed foods at www.firsteatright.com. Interestingly, frozen fruits and vegetables might contain more nutrients than fresh ones as they’re picked and frozen with the nutrients intact. On the other hand, fresh produce loses some of its nutrients as it’s constantly exposed to air, light and heat during transport. If you live in a farm and could pick produce and eat it immediately it’s well and good. Otherwise you can in fact choose frozen produce over fresh produce for its high nutrient content. Advise: Organic products are the only go-to option for health. Reality: Organic products are firstly too expensive. Secondly, it prohibits you from eating the one thing everyone needs to eat for improved health-vegetables. Research proves a direct link between eating vegetables and reduced risk of cancer, heart disease, diabetes and obesity as they are loaded with antioxidants, nutrients, vitamins and minerals. Advise: Eat breakfast as soon as you get up. Reality: This advise is impractical and makes you end up eating more calories. For instance, if you get up at 6 am and eat your breakfast immediately, you are sure to feel hungry by 10 am and snack on something again. Rather, if you drink a glass of lukewarm water as soon as you get up and give yourself sometime before breakfast, it is better. Individuals planning to workout out early in the morning can eat half a portion of fruit before hitting the gym. Advise: Never eat anything white. Reality: It’s true that whole grains are recommended in place of white flour or other refined grains, but not all white foods are inedible for health. Suppose you follow this advice, will you stop eating cauliflower, mushrooms, garlic, parsnips, radish, cabbage, fennel, beans, tofu and white corn? Funny right? These foods are rich in vitamins, fiber, protein and antioxidants which are essential to boost your health. Vitamin D is generally one of the most lacking nutrients in many individuals living across the globe. This deficiency is said to now greatly affect one of the most prevailing conditions in humans-infertility. A new study suggests that women with low vitamin D levels may be less likely to have a baby after assisted reproductive therapy (ART) than those with normal vitamin D levels. Infertility, IVF and the effect of PCOS on infertility are detailed elaborately at www.firsteatright.com.
The women involved were subjected to ART treatments such as in vitro fertilization and frozen embryo transfer to help them conceive. Researchers comment that women with sufficient levels of vitamin D were 34% more likely to get a positive result on their pregnancy test, 46% were more likely to become clinically pregnant and a third of them were more likely to have a live birth than women with low levels of vitamin D. The researchers noted that only 26% of women in the studies had sufficient levels of vitamin D. High prevalence of vitamin D deficiency in infertile women undergoing the ART treatment is likely to be mirrored by similar deficiencies during pregnancy too. But, this study proves no link between vitamin D levels and miscarriage. Neither does it convey the fact that having sufficient levels of vitamin D or taking vitamin D supplements improves the chances of delivering a baby after ART. Meanwhile, women trying their luck on pregnancy or undergoing ART must not run to their nearby medical shop to buy vitamin D supplements until there is a clearer picture on this study. It also does no harm to eat foods rich in this nutrient or expose yourself to sun's radiation during the early morning hours for a healthy dose of vitamin D. If the results become 100% clear, they can have major implications both for infertile patients and national healthcare policies too. Want to shed away those extra kilos? Planning to start dieting and workout? There are thousands of people around you who think on similar lines and are unable to keep up their goals or plans. This article is exclusively for those people who seem to be lost in search of their health goals.
We don’t forget to bathe, eat, go to school/office or sleep as these activities are long-established routines that have been injected into our minds since childhood. But physical activity or healthier meals are never included in our to-do list of daily activities. Old habits die hard. When you set your mind on exercise and healthy foods just like your brushing/bathing activity, things become simpler. But the process of change involves several stages and you may face manifold hurdles before you accomplish this change. The Different Stages of Change Initially, you might not even think of a change in your lifestyle or habit (precontemplation). Secondly, you might reach a stage in which you think about some change (contemplation). At this juncture, you start planning for all activities that help you achieve this change (preparation) and then start executing these changes one by one (action). Finally, you do what it takes to stick to the change (maintenance). We are human beings and our memory and motivation might fail sometimes. Instead of just telling yourself that you need to follow (contemplation), it is better if you set a smart reminder (preparation stage) and link the new habit with an age-old habit. Just as brushing is a reminder to floss your teeth, you can plan your physical activity just after your morning cup of steaming hot coffee and make your meal healthier by eating a small bowl of colorful veggies during your lunch (action). This way you don’t need any more reminders to follow the recently added habit. Once you start practicing your newly formed habit, you are sure to face numerous impediments along the way. These are testing times and you need to stay strong. When you feel demotivated or stressed out, think of the rewards:
These reminders are more than sufficient to bring you back on track. Practice rewarding yourself for your efforts after reaching a milestone. Choose nonfood rewards such as a new pair of sneakers, a workout device or a new dress to celebrate your lost weight. You can also choose to update your achievements in social media sites and this can motivate you further when people acknowledge your achievements. Never try to indulge in high-calorie foods or skip workout sessions as part of your reward system. Make it a Lifetime Activity Once you feel that you have become habituated to these healthy habits, try adding variety to them. You can opt for group workouts, attend healthy recipe classes or try new physical activities (maintenance). Never forget to check your weight at least once a week. The lost weight can also be a motivation for you to work out more and eat healthier food. Setbacks are sure to occur during your change process. You may be travelling or dining out with your friends. In such cases, you can pack a small meal for yourself or choose between healthy food options available and stick to smaller portions. Physical exercise and healthier foods are a lifelong activity and not a target to be achieved. It is essential that you follow the ‘maintenance’ stage throughout your lifespan. Dentures cause discomfort while eating certain foods and certain other foods are ignored completely as they cannot be chewed with dentures on your teeth. Avoiding certain healthy foods can put the wearer at an increased risk of malnutrition, according to one study.
The study holds good for people with tooth loss too. In both sets of people, there is joint and muscle frailty which can leave the individual with risks of bone ruptures and falls. Foods and Malnutrition Fibrous fruits and vegetables, nuts and meat that are required for a well-balanced nutritious diet are often ignored by individuals with dentures as they find it difficult to chew or there are also risk of causing damage to the denture due to hard chewing or biting. This is because, although dentures are said to improve chewing function, the force applied while biting certain foods is weaker than the force that can be applied on natural teeth, which means the individual must avoid certain foods. The study involved 1,800 individuals above the age of 62 who were categorized into three groups: people having at least 20 teeth, those with dentures and fewer than 20 teeth and people with non-dentures and fewer than 20 teeth. The study focuses on the individuals’ BMI, strength, frailty, BMI and oral health and also took note of each person’s nutritional intake. The study found that:
While health education focuses on improving nutrition strategies to create awareness among the general public to shift towards healthier foods, minimum importance is given on the influence of teeth on dietary consumption of the older adults. This calls for the need of developing oral health policies to make sure that older adults maintain oral health as much as possible throughout their life tenure. Similar to how nutritious meals are food for a healthy body, sleep is food for the brain. Teenage/adolescent stage is the most important phase of growth and development and during this stage individuals need more sleep than adults. While an average teen requires nine hours of sleep every night to feel fresh, most teens do not get the required duration of sleep according to research.
While time and again we keep blaming social media for lack of sleep in teenagers, it is a combination of various factors that disrupt sleep. Busy schedule: Most teens feel sleepy around 11 p.m. and wake up around 6 or 7 a.m. to get ready to school which makes it impossible to get the required 9 hours of sleep. Students juggle education, extracurricular activities and late-night parties all through the week and skip on quality sleeping time as they find it difficult to fall asleep after such activities. Overloaded curriculum: To excel in academics, most teens miss out on their sleeping hours dedicating the time to concentrate on studies. But, after a night of inadequate sleep the teenager finds it hard to concentrate on what is happening in class the next day. Social media: Teens find it appropriate to answer any text message, call or post on any social media platform instantly. This keeps their mind impossible to wind down and relax as they are constantly involved in listening to the ‘beep’ sound and sending instant replies back. The Much-needed Sleep Two factors determine your sleep quotient. The sleep-wake balance which determines how long it has been since you last fell asleep and your internal body clock that controls the ‘circadian rhythms’ in your body. Circadian means to occur in a 24-hour cycle and these rhythms make you feel sleepy or alert at regular times every day. This internal clock indicates you when it is time to go to sleep and when it is time to wake up. Teens often don’t set this clock appropriately as they keep procrastinating their sleep late into the night. When this happens, the internal body clock is not defined and teens become sleepy when they should be wide awake. Puberty Defines Sleeping Hours During puberty the body physically and mentally undergoes a cascade of changes and even sleeping patterns see a shift then. There is a shift in the circadian rhythm timings in the body. While before puberty the teen might feel sleepy around 8.00 or 9.00 p.m., the rhythm shifts a couple of hours later and your body tells you to go to sleep only by 10.00 or 11.00 p.m. This natural shift in the circadian rhythms is called ‘sleep phase delay’ and the delay is about two hours on an average. Initially, the teen might suffer due to lack of sleep or inability to sleep. These changes are a part of growing up and with some extra care, teens can quickly adapt to the new sleep schedules of their bodies. Ignoring or resisting these changes makes the life of the teenager dreadful. Late-night studies, chats or too much caffeine intake to stay up late can make it hard for the teen to get some quality sleep. This makes it hard for the teen to go to sleep and even more harder to get up from sleep. Effects of Unstable Sleeping Hours Just like adults, teens who don’t get enough sleep are at a risk of number of problems that include:
Developing sleep hygiene is the best way for a teen to get the required hours of sleep. Sleep hygiene is a basic set of rules/tips given at www.firsteatright.com. This can help the teen develop a healthy sleeping pattern. Define bedtime rules: Set a bedtime routine for your teen and for yourself and ensure that both of you stick to the rule every day. Going to bed at the same time every day can help your kid go to sleep quickly once in bed. Regulate their homework: Speak with your teens regarding their homework load. If they are overloaded with work, help them schedule and allocate time for every activity. Ensure that your teenager gets a serene place to sit down to study. Restrict Social Media time: Discuss with your teen about texting and being active on social media. Set a time limit for texting or surfing the net and create rules that disallow smartphones/tabs inside bedrooms after a certain hour. Encourage hobby activities: An hour or two before bedtime, ask your teenager to involve himself/herself in some relaxing activity. This might involve reading a book, taking a warm shower or listening to some soothing music. Encourage your kids to experiment on different ways to unwind to help them go to sleep. Curb late-night activities: Make a note of the number of nights your kid stays at school late or parties with friends. Restrict the number of weeknights he/she stays out past dinner. Other activities that help promote sleep in teens include regular exercise, healthy diet, short nap, dim lighting in bedroom at night and open curtain blinds in the morning to allow the sun to come gushing into your room to wake you up, restricting excess sleeping beyond two hours than usual during the weekends and avoiding smoking/drinking alcohol/caffeine. Sometimes, the cause of a teen’s sleeping problem can be difficult to determine and it is suggested to speak to your family doctor if problems persist for more than a couple of weeks. The doctor/counselor can determine if it is stress that is causing the lack of sleep and start the teen on the necessary treatment procedure. Fruits are nutritious, delicious and good for health. One of the most common foods, most of us think we know a great deal about fruits. But there are certain facts about this delicious food group that can surprise you:
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Dr. Nafeesa Imteyaz of First Eat Right clinic, is the Best Dietitian Nutritionist in Bangalore. Best Dietitian Nutritionist in Pune. Best Dietitian Nutritionist in Hyderabad. Best Dietitian Nutritionist in Chennai. Best Dietitian Nutritionist in Mumbai. Best Dietitian Nutritionist in Delhi. Best Dietitian Nutritionist in Kolkata.