Dementia rates are believed to triple in number by the end of 2050 as the ageing population is steadily increasing in number and so are sedentary lifestyles and environmental toxins that can accelerate the onset of dementia including Alzheimer’s and Parkinson’s disease (PD). PD is a progressive disease that primarily affects movement (balance and coordination are impaired) causing tremors. Some individuals suffer greatly such that even holding a glass of milk in their hand becomes a problem! Though there are several medications available exercise remains the foremost important intervention in the life of a PD patient as it helps in restoring mobility, balance and the ability to perform daily routines. Even research shows that Parkinson’s patients who exercise for at least 150 minutes every week experience a minimal decline in quality of life. Read more about dementia, its impact on the person affected and attending and also about Parkinson’s disease by visiting the website www.firsteatright.com.
Exercise is a great intervention not only for PD patients but for the general population as well for their well-being but not many people acknowledge its advantages and pursue physical activity on a daily basis. Following a regular workout schedule becomes even more difficult for people with chronic illness such as Parkinson’s as their physical and mental illness act as greater obstacles. To derive a solution for this problem, a study funded by the Netherlands Organization for Health Research & Development called the Park-in-Shape study tried for a practical solution to overcome this hurdle. All the participants were divided into two groups and members in each group had motivational apps that showered them with rewards on completion of their exercise schedule. One group was the control group that performed only stretching exercises while the other was the active intervention group that was asked to cycle on a stationary bicycle for 30-45 minutes at home on at least three days a week. Those on the active bicycle group were also given the option of motivational games that helped them improvise on their exercise routine, race against their own previous performance or even against another group of cyclists. The levels depended on the patient’s heartbeat and the challenges increased in levels as the participants got fitter. All the participants in the intervention group followed the exercise schedule diligently for 6 months at the end of which each of them had better cardiovascular fitness. Motor disability of this group was almost lower by 4 points compared to the control group which was significant compared to medical drug interventions generally used on Parkinson’s patients. Exercise improves PD patients in two ways-first, it helps them manage their symptoms in a better way by reducing stiffness and improving mobility and balance. Second, it slows disease progression by reducing the risk of falling and preventing changes in the brain that are effects of PD progression. The fact that the exercise routine could be carried out at home without any external intervention is a great advantage of this study as it is hardly feasible for those with PD to go out for activity on a regular basis. The gaming approach used while exercising is a great way to motivate patients to work out regularly and this could also be used in those with other disorders to benefit them.
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One’s age can be a reminder of his/her achievements, accomplishments and happy moments. It can also be a constant reminder of the ticking clock, lost moments of hope/belief and wasted years of hatred and animosity. Sure, it does depend on the way you consider ageing but one thing is for sure-it’s inevitable, unavoidable, not winnable or reversible. But you can surely age gracefully! If you are someone who has never had an echo or even an injection almost throughout your life, even until your 60s its good for you but still the changes in your health happen slowly and gradually. It’s the quantum of changes that determine the quality of life.
Signs of Ageing Age-related changes don’t wait for you to reach your 50s and 60s as some of them start occurring as early as your 30s. To prove it with an example, a normal person’s maximum attainable heart rate declines by about one beat per minute per year and his heart’s blood pumping capacity decreases by 5-10% every decade. That’s because after 35 or 40 years the blood inside the body changes in attribute becoming more thicker and stickier making it harder to pump it throughout the body. Blood vessels also start thickening and blood pressure too increases. Bone density starts decreasing right from 30s, muscle mass decreases, joints and ligaments stiffen, flexibility reduces and weight gain starts happening. As we clearly know that muscle mass decreases with age all that we gain is fat putting us into a critical situation. The nervous system starts showing gradual changes as reflexes become slower, you fight for proper coordination and strive hard to keep things in your memory. Sleep also becomes a problem to most of them and you don’t need an alarm clock to wake you up but you keep staring at one for helping you get right out of bed when its time to be awake! All these changes might create a fear of ageing but one must always remember the truth that we cannot prevent ageing but only minimize its impact. Exercise might not be your magic drink for staying young forever but it does act as your energy booster, health booster and vitality booster. Fitness experts, health professionals and RNDs insist on exercising regularly but a Texas study has proved the importance of exercising to a great extent. Ending the Quest for Bed Rest When a group of five men who volunteered for a research study were told that they had to spend three weeks of their summer vacation resting in bed they were more than elated to hear the news. Alas, they did not feel the same way at the end of the trial. There was a huge difference in different aspects-faster resting heart rate, higher systolic blood pressures, a fall in the heart’s maximum pumping capacity, increase in body fat and fall in muscle strength. In the 21-day period these five 20-year-old volunteers experienced physiological changes comparable to men twice their age. After the 3-week period the researchers put the volunteers on an 8-week exercise program that did more than reverse the grave impact of exercising. This study was the turning point in medical history as it helped encourage physicians to advise patients to start doing activity soon after some illness or surgery. When the same research was continued on the same volunteers some 30 years later the age of these volunteers was around 50 and all of them were still healthy. Still, these men gained an average of around 20 kilograms and their body fat doubled from 14% to 28% of body weight. All the volunteers were put on a 6-months exercise routine that included walking, jogging and cycling. Although the men lost only 4-5 kilograms at the end of the 6-month period their resting heart rates, blood pressures and pumping abilities reached normal levels as in their 20s. This training helped reverse the 30-year decline in health equating it to as good as their 20s. Endurance training exists as the best way to keep the body’s metabolism from ageing-it helps in reducing body fat, lowering blood sugar levels, increasing HDL levels and decreasing LDL levels, elevate mood, improve sleep, avoid depression and delay memory-loss as much as possible. Whatever might be your exercise start gradually. Maybe do some 30 minutes of brisk walk daily and increase it to maybe 250 minutes of exercise every week. Involve yourself in resistance exercises, flexible training and balance exercises to stay fit. Keep moving to stay as young as possible. Know more about each of these by taking a look at www.firsteatright.com. The Tonic to Nourish: Exercise Exercise helps in delaying ageing-related changes and stave away chronic illnesses too. Hypertension, diabetes, osteoporosis and Alzheimer’s disease are common problems that anyone can face as they age. Exercising helps to reduce the risk of these diseases too. Stroke and exercise are two major killers during old age. Exercising reduces these risks greatly and puts the body’s well-being above everything else. A Harvard study has shown that man can gain two hours of life expectancy for every hour of exercise. This adds a mere two years of extra life over the course. Exercising regularly and staying active is needed. Just whiling away your time at the gym or strolling instead of walking is not going to solve your problem. Walk for only 30 minutes but do it as brisk as possible to enhance your health. The beauty of exercise is that people respond to it in a positive way at any age. For instance, the volunteers responded to exercise training in the same way in their 50s as they did in their 20s. Apart from exercising there are quite a few other ways to age gracefully:
Follow these simple tips in life, enjoy your stay in this beautiful world, collect cherished memories and reap greater benefits in terms of health, good friends and love. The search for the best mode of exercising and diet plan to lose weight is a never-ending process with newer ones emerging every other day. Man has never been able to control his cravings nor is he ready to accept the fact that he is no longer in a position to lose weight instantly. ‘Desire for everything’ might be a good proverb but it doesn’t seem to help us with weight loss in any way. Fad diets play their part, fitness centers try to lure people with different activity lists and great food tries to make the man/woman involved go overboard and forget about weight at all. Reputed fitness experts and exercise guidelines support the fact that any individual who wishes to lose weight must perform at least 420 minutes of physical activity per week (this amounts to at least 60 minutes of activity daily). Oh my, don’t get disappointed now seeing these high numbers. Its only the cream of the population that is able to meet these requirements in losing weight. For many, exercising even for 30 minutes continuously seems to be a distant dream.
Continuous or Intermediate? Walking leads the charts but those eager to lose weight are taking up other exercise forms such as Zumba classes, aerobics, gym training or even a sporting activity to help them lose weight faster and also to keep up the energy levels pretty high. Kick boxing, boot camps and other forms of activities are also becoming famous enough to attract the attention of many of us. Researchers wanted to know whether interval training was on par with moderate intensity workout for overall weight loss (which includes loss in body fat and fat mass). When we talk about interval training the two most important ones include high intensity interval training (HIIT) and sprint interval training. While the former includes various sets of exercises the latter includes running, jogging, speed walking and cycling. The specialty of interval training is that this training includes performing intense exercises for some time along with a cushion time (or recovery time) given for recovery. The interested research group gathered as much information as possible with the help of studies that happened over a period of at least four weeks to find out any leading sources of information on which type of exercise between the two-interval training or continuous moderate intensity exercises-were advantageous for weight loss. To their good luck, they found data from 41 different studies involving 1115 people which could help them in their analysis. Comparison showed that:
Despite such advantages we must also be aware of the risks associated with high-intensity exercises. There are greater chances of injury, cardiovascular stress and higher discomfort as well. So, before you eagerly jump into HIIT or sprint training methods it remains necessary that you keep in mind all these risk factors as well. Also, the numerous interval training programs calls for the individual to use his/her discretion and decide the right one necessary for his/her requirements. Its your body health that holds the primary key beyond goals of weight loss, muscle gain or so. Getting in touch with a reputed dietitian nutritionist at www.firsteatright.com can help you decide on the best course of exercise plan along with a healthy diet (diet plays the most-important role in a weight-loss program) plan for achieving your desired goals. “Are you a lefty?” is a great conversation starter that makes it easy for the left-handed person to feel at ease amidst unknown people. The world is not in short of assumptions regarding any matter and when it comes to this too, we are of the thought process that left-handed people are more intelligent, more smart, artistic, more competitive and out-of-the-box thinkers. Everything except one—out-of-the-box thinking-remains true and a conflicting study of more than 1,000 people proved this to be wrong as not one dominant side of the brain but both sides are involved in creativity. But, the very fact that only 10% of the total population is left-handed which makes them very special and unique indeed! All of us have special talents that pertain to our genes and wiring of the brain and we use one side of the brain more than the other. Left-handed people are right-brained which clearly implies that they are better at communication and verbal skills, analytical skills and have a command over language which makes them excel at leadership roles, discipline and self-control. To find out whether you are a left- or right-brained person please visit the website www.firsteatright.com.
There aren’t many around us who are left-handed as its 1 of every 10 people who possess this trait. When we look into the science behind this, it is seen that genes have a partial role in determining handedness and this has been verified by a study of twins that shows that 25% of the variation in handedness can be attributed to genes besides other factors such as chance and environment too playing a critical role. It shouldn’t be a surprise if you come to realize that there are quite a few people in your family tree who are lefties too! Scientists have been under the impression that it was a single gene which contributed to this attribute but studies tell us that it might be up to 40 of them that can contribute to this trait. Still, there has not been clues regarding which of the genes hold responsibility for the trait in the population. A new study conducted by scientists from the University of Oxford that was published in the Journal Brain is the first to identify which genetic variant separate the lefties from the righties. Writing Down the Gene The research team identified genetic variants linked to left-handedness by analysing the genome of about 4,00,000 people from the UK Biobank in which 38,332 of them were left-handers. The researchers were able to isolate four genetic regions associated with left-handedness of which three of them were linked to proteins that play a dominant role in moulding brain structure and development. All the proteins were connected to microtubules, a component of cell ‘scaffolding’ or the cytoskeleton. Its cytoskeleton that has a strong impact on left-right symmetry in other species and in humans, it helps in determining the structure of cells as well as the way in which they operate within the body. The team focused on 10,000 participants and found that it was the same genetic variants linked with left-handedness that was also linked to differences in the brain’s white matter tracts. It has been shown that the language areas of both sides of brain communicate in a more coordinated way which brings us to the important fact whether left-handers are the best verbal communicators. But we have also been able to see that handedness-associated cytoskeletal differences are visible to the brain. Such impact was seen in animals such as frog and snails that the effects are caused by early genetically-guided events and this even makes it possible for future development of handedness to start appearing in the brain in the womb. While this is a great beginning the study has found only the first 1% of the genetic component that too, only in the British population. We need a lot many other studies to come to conclusions as to how people ultimately become left- or right-handed. If you have been thinking body image pertains to your weight or size always then you are absolutely mistaken. A young woman might have the perfect curves and physique yet she might have a negative body image. Body image is what you think and how you feel when you look into the mirror or imagine yourself. Feelings of what you think about your own body-height, weight and color-negative or positive can have a huge impact on your behavior and mindset. This body image has trapped many young adults and adolescents into the imagination world where they dream of themselves as models who have a great physique and a skinny body. The flashy magazine cover photos, actors on television/movies and fashion divas give our young generations sleepless nights as they dwell over they body image, end up having a low self-esteem and resort to unhealthy eating practices that later on grow into eating disorders. Such people also constantly worry about their eating practices and exercise schedules, develop a feeling of negativity and suffer from increased risks of going into depression.
Its sad to know that it’s mostly women and young girls who suffer from a negative body image as females are always related to beauty, and beauty is always related to a super-thin body and fair complexion. But, this might also be due to the portrayal of women onscreen and in books. A bike ad showcases a woman model alongside it and even an after-shave lotion ad needs a woman model to bring it alive. Women endorse beauty, a woman is praised for her beauty more than her brawn and the media also focuses on females who are thin, fair, tall and young. This makes young girls and adults living in this society (who are unaware of the graphics and technology inputs that are used on the images of women portrayed in the media to make them glamorous and beautiful) to try achieving feats that don’t practically exist in this world. Parents play a crucial role in sowing the seeds of body image into their children. When the mom or dad constantly focuses on her/his body image and weight, the child automatically gives priority to physical beauty. Rather, parents should showcase a positive body image to their kids by refraining to comment about their own body image or that of others. Don’t emphasise on the beauty of your child, don’t repeatedly praise your child for his/her looks and refrain from encouraging those things that have nothing to do with their skills, talents and abilities. Food: The Heart & Soul of Body Image Food is closely related to body image. The first step towards having a healthy body image is to accept your body, overcome emotions and channelize it in the right way such that food becomes a source of pleasure and self-love. Planning to eat a balanced meal is the best way to avoid the problems and issues relating to body image. You can take the help of registered dietitian nutritionists at www.firsteatright.com to have a healthy body image as their excellence in nutrition and health is sure to channelize you into having a positive body image. Given here are reliable ways to develop a healthy body image: Eat a Balanced Diet: Any healthy diet includes fruits, vegetables, whole grains, proteins such as lean meats, tofu and beans, nuts and seeds, low-fat dairy and vegetable oils. Please do include chips, sweets and desserts rarely and by this I would like to emphasize that there is no need to exclude any food from your list unless you have a medical condition. Instead of branding certain foods as bad it is required that we cut down on the portions of these foods and also limit the frequency of their consumption. Size Up Exercise: Physical activity is essential to maintain a healthy body weight. It's appreciable when you work out regularly but when you feel guilty, overweight, depressed, obsessive over workout or sad when you miss out even a day’s workout it is a sign that you need external help. Every person needs at least 150 minutes of activity per week. It might be walking, dancing or a gym session. Practice resistance training at least twice a week to strengthen bones and muscles. Try your hands on swimming or some sport to make your workout interesting and fun filled. Engage with Others: Its not all about social media sites such as Facebook and Twitter where people pose pics of their slim and trim body to garner likes and comments. I’m talking about being social with other people in real life. Surround yourself with positive-minded people who help you take a positive approach to life and develop a positive body image. Social support from friends and neighbors boosts your confidence levels and you develop a positive body image. Parents of young children need to keep an eye on their child’s social media account to ensure that these children are not diverted from their healthy mind sets and are focusing on developing a positive relationship with their body. Teenage is a time when these kids become fussy eaters avoiding many food items quoting them to be calorie-laden. Ensure that your child eats the right portions of foods and doesn’t eliminate foods from a particular food group altogether. Teach your children about making smart food choices, talk them through the benefits of regular physical activity and always refrain from using the word ‘dieting’ in front of your child. Guide them towards eating healthy food and boost their confidence by maintaining a positive aura at home. By this, I mean that you must refrain from complaining about your weight, body shape or physique, never talk about following crash diets or link beauty with body weight. Sleeping is divine and deep slumber is a blessing that many of us don’t experience these days. Blame it on anything, stress, irregular work hours, binge-watching or being active on social media, but many of us spend sleepless nights in bed. Besides ruining our circadian rhythm and affecting mind clarity we become victims of unhealthy food habits as well. Late-night snacking has been practiced commonly these days when the person is still wide awake but occurrence of snacking followed by sleeplessness is also on the rise. Time and again we have heard our moms requesting us to drink a glass of warm milk before going to bed as this helps in getting some peaceful sleep. But we choose some carbonated drink or worse, coffee or tea that keep us wide awake. So, getting up in the middle of night, its only right to go after a glass of warm milk but your hand forays into the refrigerator grabbing the last piece of chocolate cake or potato wafers! You want to gorge on anything that’s sweet, salty or starchy!
Poking Your Nose into Fatty Food Leptin and ghrelin are the hunger hormones that define our hunger and satiety levels. I’ve always been confused on which hormone represents what even after reading about it for a couple of times. So, relating things is always easy to remember and let me teach you the trick of remembering what each hormone represents. Remember them by their first letters ‘l’ and ‘g’. ‘L’ in leptin is for lose as this hormone supresses appetite contributing to weight loss and the ‘g’ in ghrelin is for gain where the hormone leads to weight gain. Sleep deficits result in a spike in ghrelin levels and a dip in leptin levels leading to increased hunger. Ghrelin and leptin act differently in different individuals leading to weight changes and for more information on this please visit www.firsteatright.com. All this is fine and the hunger is imaginable after sleeplessness but if you ask what’s the need to choose fatty food read further! According to a new study the desire to eat fatty food starts from your nose that’s affected in two ways by sleep deprivation-it goes into hyperdrive sharpening food odours for the brain (in order to differentiate between food and non-food odours). But we see a breakdown in the communication with other brain areas that also receive food signals and decisions on what to eat changes with that. Lack of sleep disrupts information transfer to these areas of the brain and we compensate for it by choosing foods with richer energy signals that can penetrate all areas with the information. Sometimes, it might also be that these areas fail to keep tabs on the sharpened signals in the olfactory cortex thereby making the sleep-deprived individual choose doughnuts or French fries. The study involved 29 men and women aged 18 to 40 years who were divided into two groups. One group received normal sleep but four weeks later they slept only for 4 hours and the other group that received only 4 hours initially got normal sleep after 4 weeks. All of them were served all three meals besides being offered a buffet of snacks. It was observed that participants chose different foods under different circumstances-they preferred doughnuts and potato chips after being sleep deprived-basically, they preferred energy-rich foods. The participants were made to smell different food odours to observe the functioning of the piriform cortex, the first cortical brain region that receives input from the nose. This region then sends information to the insular cortex that receives signals important for food intake such as smell and taste also keep a tab on the quantity of food in the stomach. But when a person is sleep-deprived the connection from the piriform to the insula cortex is not so strong and this decides the choice of foods of the individuals. Lack of sleep makes us highly sensitive to aromatic foods and it’s better to avoid having such foods in the house or it’s even better to sleep well to avoid any confusion at all. Aspirin is touted to be a heart patient’s best friend helping him/her shun out another heart attack or stroke in life. Heart attack is one of the leading causes of death worldwide in both men and women, and the rates are only increasing more and more given the unhealthy lifestyle practices of today’s generation. In an era where we talk about antibiotic resistance aspirin stands out of the general medicinal community as its being dispensed generously by physicians as a precautionary measure against another attack in patients. There have also evidences that aspirin might help prevent a heart attack or stroke in people who are at a greater risk for such heart-related conditions. But does the same medicine reduce the risk of heart attack in healthy older adults without a history of cardiovascular problem?
Aspirational Aspirin Aspirin is mainly used to thin the blood and avoid a blood clot. A blood clot has dangerous consequences on the patient as it blocks the artery and prevents blood flow to the heart. Taking aspirin helps a person avoid the reoccurrence of the disease. Physicians recommend taking an aspirin daily if you are one of those who have suffered a heart attack unless you’ve got a history of bleeding. Some self-prescribe this medication for simple things such as a headache, fever or body ache which can have debilitating effects on the individual sometimes. Also, its never advisable to start taking aspirin on your own after an attack without the green signal from the doctor. A doctor usually suggests taking aspirin daily in any one of the below scenarios:
How Good is it Anyway? While talks have continuously been going on about the pros and cons of using aspirin as a safety measure against heart attack in older adults a group of researchers decided to investigate this and bring light onto the subject. The research team enrolled more than 19,000 participants in the trial in the year 2010. All of them were above the age of 65, none suffered from health conditions such as disability, dementia or previous cases of heart attack/stroke. All the participants were randomly assigned into one of the two groups-one that received 100 mg of aspirin per day and another than was given an inactive placebo. All these patients were followed-up for almost 5 years and their health outcomes were measured. Results showed that:
The trial shows that while millions of people are taking aspirin daily to minimize their risk of heart disease in old age, they are not likely to benefit from it. The researchers came to the conclusion that aspirin does not benefit elderly people without known risk for cardiovascular disease and neither does it reduce the risk of any cardiovascular event. In fact, it put them at an increased risk of hemorrhage and death too. This trial exists as a knowledge opener to physicians on prescribing aspirin for preventing the risk of heart diseases in healthy people. Aspirin is best for those at an increased risk of heart disease and those who had suffered from a heart attack previously. So, go by your physicians advise. Don’t take aspirin without a doctor’s approval nor stop taking it without the doctor’s approval. How scared are you of darkness and night time? On a scale of 1-5 if you quote a number that’s above 2 (5 being most scared) then I am sure you are not someone who sleeps in a pitch-dark room without even a small bulb that provides some light to your room. Individuals talk, laugh and act brave in the morning but once its night they undergo radical transformations-some can’t stay alone inside the house. Some can’t sleep alone in their room and some others need a companion even while visiting the restroom!
People are of different kinds-those who cannot sleep with a light on in their room and those who cannot sleep without one! Even during the night when our kids are done watching television there is always a debate on who would off the TV switch. Sometimes we are all either too lazy or too tired that we skip this step and wait for the automatic cut off from the television to help us out. But now we have research published in a reputed journal which shows that sleeping with a television or light in the room might be a risk factor for weight gain/obesity, according to scientists at the National Institute of Health. The research team used data from more than 43,000 women aged between 35 and 74 years with no history of breast cancer, cardiovascular disease, daytime sleepiness, shift work or pregnancy. The participants were asked whether they go to sleep with no light, a small nightlight, light outside the room or a light or television on in the room. Weight, height and waist measurements were taken at baseline and at follow-up five years later. Results varied depending on the answer provided by the participants on the night lamp query: a small nightlight was not linked to weight gain while those women who slept with a light or television on were 17% likelier to have gained 5 kilograms or more during the follow-up period. Having light come from an adjacent room outside had an average effect. Researchers feel that those residing in urban areas are more exposed to street lights, neon signs and likewise which supresses sleep hormone (melatonin) and the natural 24-hour light-dark cycle of circadian rhythm. Day and night exist not without reasons and our bodies are adapted to light during the day and darkness during the night. Being exposed to light during the night disrupts this natural light-darkness cycle changing hormone balance and biological processes such that it raises the risk of health effects such as obesity. We are already at a juncture where overweight and obesity love us, junk food is present all around us and laziness has become our best friend. Besides eating a nutritious diet focusing on portion control, working out regularly and leading a healthy lifestyle why don’t we take these small efforts from our end to lose weight faster and efficiently? Get in touch with reputed dieticians and nutritionists at www.firsteatright.com to get yourself a healthy diet plan meeting your body requirements and nutrient needs. Ever wondered why most people go for a coffee or tea break at office very often? Indeed, it might even be their cigarette break but what’s the need for others? Kids are given a small 2-minute break between two classes, seminars too are planned with a couple of breaks in between and people working take some time off to relax. So, besides fulfilling our hunger cues and nature calls these breaks fulfil an even greater intention! As students, learning is an everyday routine where we learn new things and load our mind with ample information. Most schools have 7-8 periods in their time table and nowadays it has become a routine to start a new period with some brisk actions, a small joke, a witty one-liner or likewise as its been proved that exercising between class hours improves cognitive skills and focus. As we grow our need to spend more time on studies becomes crucial and we are locked up in our rooms continuously for hours together during holidays. Though it might please our parents it squeezes our spirits as we yearn for some quality break time! Most kids study on their own but their study timings and relaxation timings are often regulated by parents who have an upper hand most times. I had the freedom to take a break every hour for 5 minutes before sitting down for another gruesome study session. This helped me focus more and be efficient. But not all are handed over such a freedom in a golden plate! But now, we have information from authentic source stating that taking a break while learning a new skill, this includes learning new information as well, helps the person master the skill faster and stronger. A study by researchers at National Institute of Health showed that the brain keeps intact the memories of new skills we practised a few seconds ago by taking short rests in between. ‘Practise makes a man perfect’ but there are a few if’s and but’s to it. Its generally believed that our human brains strengthen memories and our leanings from a new skill by taking a good night’s rest but when this study team had a look at the brain waves of healthy volunteers with respect to learning and memory they were in for a surprise. A good night’s rest is advantageous in multiple other ways too and for details about it please visit www.firsteatright.com. The study involved a group of volunteers who were made to sit on a chair and shown a series of numbers on the computer screen. They were made to type the numbers as many times as possible with their left hand for 10 seconds, take a 10 second break and repeat the same pattern of typing and taking a break for another 35 times. While the participants’ accuracy improved greatly during the first couple of trials it began to level off around the 11th cycle. The researchers found that brain waves showed much change during rest periods than during typing periods. The researchers found that performance improved during short rests and not during typing and the small improvements added up together for overall gains made during the day. This gain was more than the ones seen after the volunteers returned to try again the next day implying that early breaks were critical for better learning as equal to the practicing itself. The brain established strong memories during the rest period. This might be helpful for students and those learning new skills but most importantly, it exists as a potential piece of information for those patients recovering from stroke or other neurological injuries as they are obliged to relearn their lost skills. Taking a break is never a waste of time but in fact, an investment for better learning! So, when you are into some new field learning something new ensure to take small breaks in between to allow your brain to digest the new information before you can feed it plenty more! It's totally understandable if you are shocked, angry, irritated or disappointed with this kind of a headline popping up on your smartphones when you have been striving extremely hard to lose a kilogram or two in your 30s and 40s with not much hope. How on Earth losing weight after 50, especially after menopause in most, going to be a reality which would benefit you from multiple aspects? Obesity/overweight is a public health concern that’s growing to be worse than expected with the rising rates every day. This is a risk factor for various diseases and conditions and doctors have indeed known obesity to be a serious risk factor for breast cancer in women after menopause.
During puberty and menopause women undergo innumerable hormonal changes that affect their physical health in different ways. Generally, weight loss in women is much harden that in men. For instance, two of my friends started their weight loss journey together following a specific exercise routine and a dietary pattern. While the boy lost around 5 kilograms in two months the girl hardly lost 2 kilograms. Isn’t this sad? We take the same efforts but reap different benefits which is basically due to our body formats! So, when we are already aware than weight loss is more challenging for women, it is no secret that we put on more weight after menopause, especially around the hips and tummy. Weight loss after menopause is even harder with the reduced metabolism, decreased physical activity but the consumption of food remains unchanged with respect to calories. If you are interested in losing weight and staying healthy irrespective of your age, get in touch with registered dietitian nutritionists at www.firsteatright.com who can provide you with the best course of action in a scientific and reliable way suiting your body needs. High body mass index is a well-established factor for postmenopausal breast cancer and we are advised to control weight gain but what has now been proven true is that losing weight can reverse the risks compared to staying in the same weight. Researchers from reputed institutions such as the American Cancer Society and Harvard School of Public Health compiled an analysis on more than 1,80,000 women aged 50 and above from 10 different studies. Each of the participant’s weight was analysed three times over 10 years-at enrolment of study, after 5 years and then 4 years later. Results showed that greater the weight loss in women, lower was the risk of breast cancer. Those who lost 2-4.5 kilograms had a 13% lower risk compared to women with stable weight, women who lost 4.5-9 kg had a 16% lower risk, those who lost >9 kg had a 26% lower risk and those who lost ≥9 kg and gained some weight back had a reduced risk compared to those whose weight was stable. Even a modest weight lost definitely lowered the risk of breast cancer compared to no weight loss. It was also found that results were more favourable for women who were overweight or obese at the start of the study. It was also seen that only 19 of the total women population lost between 2 and 4.5 kilograms of weight and regained some of the lost weight. Weight loss is not the only concern for elevated breast cancer risk which is also dependent on other factors such as regular exercise, eating a healthy diet and abstaining from alcohol apart from family history and genetics. Hence, losing weight is not going to nullify your chances of cancer risk but can only minimize the risk greatly. But this study is definitely a reminder that overweight/obesity does increase the risk of breast cancer besides elevating the risk of diabetes and CVD. Also, it also encourages people to strive hard to lose weight after the age of 50 showing that it is never too late to shed off a few unwanted kilograms from the body. The richest man, the greatest bowler or the highest scoring student is popular and remembered while the second-highest or the second-best (Despite losing it by seconds or few points) is neither remember nor applauded by most. We do this with nutrients such as vitamins too remembering only those that have the maximum nutrient ignoring the rest. So, what’s your first thought on the mention of the word Vitamin C? Its none other than oranges which have monopolized vitamin C for centuries together being depicted as the trademark source for this vitamin despite the fact that kiwis and bell peppers are also enriched with this nutrient. Vitamins are organic compounds that must be acquired from the diet we eat due to two main reasons-one, because the organism doesn’t have the enzyme necessary to synthesize it or two, because it cannot produce them in sufficient quantities. Our body is a magic land that’s been fully equipped to fight against health calamities with its inbuilt nutrient stores and inflowing nutrient additions that happen. Surprisingly, humans cannot synthesize vitamins such as A, B1, B2, B5, B6, B7, B9, B12, E and K but can readily produce B3 and D. Vitamin C is quite contrasting in this regard that while it can be synthesized by most of the vertebrates and invertebrates humans are unable to do it on their own. It’s quite intriguing given that we belonged to a species that once were producing vitamin C on their own. Evolution not only changed the synthesis of vitamin C from the kidney to the liver once in bids and once in mammals it also brought about a strong genetic evolution where mammals such as gorilla, apes and our very own humans lost the magical power to produce vitamin C internally! Vitamin C Synthesis The biosynthetic pathway includes multiple steps and in each one a substrate is converted into a product in a reaction catalysed by an enzyme. Different animals, birds and amphibians go through all these steps successfully which enables them to produce vitamin C successfully but humans cannot perform the last step of Vitamin C biosynthesis-conversion of l-gulono-g-lactone into ascorbic acid catalysed by enzyme gulonolactone oxidase. While the gene that codes for the enzyme is present in humans it is not active due to multiple mutations that’s nullified its presence. If one looks at the chain of species that’s lost this ability it includes humans, gorillas, chimps, orangutans and some monkeys indicating that the genetic flaw could have happened initially in one of our primate ancestors. Evolution is the process where the survival of the fittest happens and if so, species with vitamin C synthesis ability should have survived through but the opposite has happened. Vitamin C regulates a key stress-induced transcription factor H1F1α, a protein, which when activated oversees the expression of hundreds of stress-related genes. Insufficient vitamin C levels trigger activation of H1F1 α. When regulation of vitamin C levels is in our hands, we can foresee H1F1α activation. The protein becomes active in the presence of a deficiency and less active when vitamin C levels meet requisite criteria. Hence, we can modulate the protein expression by getting to know about our nutrition status and performing the required action thereon. Discovery of Vitamin C The death of millions of sailors to scurvy (occurring as a result of acute vitamin C deficiency) shed light on this vitamin and this is an often-retold story. Though James Lind, in his first controlled clinical trial showed that scurvy (he called it as lassitude) could be treated with citrus fruits the remedy was not taken seriously until after several decades. You can even quote scurvy as the hallmark disease of vitamin C characterized by symptoms resulting from loss of collagen that weakens connective tissues which include hair loss, swelling/bleeding gums leading to teeth loss, spotting in the skin seen as a result of bleeding and bruising from broken blood vessels and delayed healing of skin-related wounds. The prevalence of the disease is extremely rare now and has almost disappeared from developed countries. Still, it can occur in individuals having access to limited food varieties. Health Benefits Vitamin C is a water-soluble vitamin known primary for its role in supporting a healthy immune system and has been touted as a great antioxidant due to which it has been widely proposed and promoted as a means to cure/treat various health conditions. Cancer: Epidemiologic evidence suggests that vitamin C intake lowers the risk of certain types of cancers but there are other studies that don’t prove so. Most of the clinical trials show that modest supplementation of vitamin C alone or in combination with other nutrients aren’t a safety belt against cancer. Vitamin C has the ability to limit the formation of carcinogens such as nitrosamines, optimize immune responses and prevent oxidative damage thereby safeguarding the body against cancer. It has been observed that plasma concentration of vitamin C is lower in those with cancer compared to others. There have been studies on cancer patients to see whether administering this vitamin could prolong their life or improve their quality of life. Here too studies showed conflicting evidences but other emerging studies suggest that the route (oral or intravenous) of vitamin C administration could bring about changes. Intravenous administration produces better results compared to oral administration but further research is needed to check whether supplementing the body with vitamin C might interfere with chemotherapy and radiation. Cardiovascular Disease: Oxidative damage is a primary contributor of cardiovascular disease and intake of aplenty fruits and vegetables rich in antioxidants has the property to reduce the risk of cancer. Vitamin C is a good antioxidant that helps to reduce monocyte adherence to the endothelium, improve endothelium-dependent nitric oxide production and vasodilation and reduce vascular smooth-muscle-cell apoptosis, which helps to prevent plaque accumulation that can lead to atherosclerosis. Here again, studies that dwell on the effect of vitamin C intake on cardiovascular disease show conflicting results and results from most clinical trials too don’t have promising results. Age-related Macular Degeneration (AMD) and cataracts: These are two of the common problems that can result in vision loss in ageing adults. Vitamin C is seen as the solider in shining armour against both of these conditions as their underlying cause is none other than oxidative stress. There are studies supporting and denying the effect of high levels of vitamin C in protecting individuals against these conditions. But we do have the landmark age-relate eye disease study (AREDS) which showed that people at high risk for the disease who consumed 500mg/day of vitamin C alongside beta-carotene, vitamin E and zinc helped cut down the progression of advanced AMD by 25% and visual acuity loss by 19%. What is sure is that vitamin C intake does not pave way for occurrence of AMD but it might as well slow progression of the disease in people at a high risk of developing advanced AMD. Common Cold: We come to the most popular theory behind vitamin C intake-using it as a means to prevent common cold or as a treatment option for those suffering from it. Neighbours and family members often advice those suffering from inadmissible episodes of cold frequently to consume plenty of oranges-a fruit that actually aggravates cold. Oranges are said to provide protection against the disease reducing the chances of occurrence when we eat them beforehand as they improve the immune system-and cold is a manifestation of a compromised immune system. A meta-analyses of 29 placebo-controlled trials which administered 200 mg or more of vitamin C doses orally showed the following results: prophylactic use of vitamin C supplementation had no effect on the incidence of common cold on the general population but had a modest effect in reducing the duration by 8% in adults and 13% in kids besides optimizing severity of symptoms. This has been the most promising evidence till date as common cold causes 23 million lost days of work annually and even a slight improvement could lead to better results. But trials including marathon runners, skiers and soldiers who undergo severe practise and are exposed to extreme cold environments showed that prophylactic use of vitamin C (between 250 mg/day to 1 g/day) reduced occurrence of cold by 50%. Treating common cold with vitamin C is ineffective. Studies do show that megadoses (above 500 mg) of vitamin C don’t have any effect on common cold but might be able to decrease the severity and duration of the problem. If you want to reap the benefits of vitamin C against common cold it should become a part of everyday your lifestyle-consuming fruits and vegetables rich in this nutrient-and not some kind of a tablet that you take at the start of the symptoms. Though we do have studies showing that massive supplementation of vitamin C can help prevent common cold it is not feasible in real life-as the doses prescribed are 8000 mg/day and at doses above 400 mg/day vitamin C is excreted via urine and doses above 2000 mg/day bring on symptoms such as nausea, diarrhoea, abdominal pain and disrupt blood test results too. Though the research and contradictions on using vitamin C as an effective aid against common cold has been going on for more than 70 years manufacturing companies and certain people in the health industry have taken advantage of this claim in selling out their supplements and products. What to Eat? As we know oranges are an excellent source of vitamin C and there are other fruits and vegetables that are richly packed with this nutrient. This includes strawberry, broccoli, cantaloupe, Brussels sprouts, kiwis, red and green bell peppers, tomatoes, potatoes, lemon and grapefruit. While vitamin C is not naturally present in grains it is added to some fortified breakfast cereals. It is normally advisable to eat fresh fruits and vegetables in their raw form for maximized benefits and there is no exception with citrus fruits as well. Vitamin C can be destroyed by heating and cooking. Hence, it is advisable to avoid cooking them at high temperatures for a prolonged time. As this is a water-soluble vitamin there are greater chances for it to become dissolved with the cooking liquid and get lost forever when we don’t consume the dish along with the liquid. It is advisable to use quick heating methods or even use minimal water (stir-frying or blanching) to preserve the nutrients in the food. But, for ultimate benefits it is recommended to consume them in raw form choosing those that are fully ripe (for more benefits) and thankfully most of the produce rich in vitamin C taste great in raw form. Vitamin C intake improves the absorption of non-heme iron, the type of iron found in plant foods such as beans and quinoa, and consuming vitamin C-rich foods in combination with iron-rich foods in the same meal can be a double bonanza, for vegetarians especially whose only source of iron are plant-based foods. Vitamin supplements are also widely prescribed and taken in the form of ascorbic acid, sodium ascorbate, calcium ascorbate and other mineral ascorbates. Recommended Doses of the Vitamin The 2001-2002 National Health and Nutrition Examination Survey (NHANES) the recommended mean intake levels for individuals include 105.2 mg/day for adult males and 83.6 mg/day for females. For children and adolescents between 1 and 18 years of age the recommendations are between 75.6 mg/day and 100 mg/day. In case of newborn babies, breastmilk contains sufficient vitamin C levels needed by the child. When observed, you will notice that the recommended levels of vitamin C has increased from 10mg/day to almost 100 mg/day over the years. Though its recommended to eat at least five servings each of fruits and vegetables not many fulfil this requirement and despite the availability of vitamin C in various produces not many consume them too. Almost 35% of adults take multivitamin supplements and12% take exclusive vitamin C supplements. Even 29% of kids take some form of dietary supplement that contains vitamin C. The upper limit recommendations include 2000 mg daily beyond which the person might suffer from side effects such as diarrhoea, nausea, abdominal cramps, increased formation of kidney stones in those with kidney disease or history of kidney stones, increased levels of uric acid and increased absorption of iron which doesn’t affect normal individuals. But in those suffering from hemochromatosis it could case tissue damage. Though supplements and foods are absorbed equally it is always better to consume recommended levels in the form of natural fruits and vegetables as these foods contain essential vitamins and minerals alongside vitamin C that have a positive influence on health. References The Mystery of Vitamin C: https://www.nature.com/scitable/topicpage/the-mystery-of-vitamin-c-14167861/ Vitamin C: https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/vitamin-c Can Vitamin C Prevent a Cold? https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/vitamin-c Vitamin C Physiology: the Known and the Unknown and Goldilocks: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4959991/ Sick with cold or throat pain even as adults we expect our family members to avoid ordering desserts at the restaurants as it might tempt us as well! This is our level of willpower and tolerance to other’s needs. If we are trying to lose weight once again it is expected that the entire family cooperates. Even experts suggest family cooperation when it comes to weight loss goals as this motivates the person from attaining his/her target and this is in fact healthy for the entire family as well. Families love us, wish for us to be healthy, don’t expect anything in return for what they do and are ready to join hands and help in times of need but can we expect the same from people in our neighbourhood or the shops that line our streets? This would be insane and beyond our limitations as a matter of fact!
Obesity rates have doubled since last decade and we have been speaking about this profusely until now. Its good to discuss, bring upon new ideas and enrol yourself for different activities but it should stop with this. Absence of such continuous performance of exercise or healthy eating has led us to this state of life where obesity/overweight levels have affected kids equally. I needn’t keep reinstating the fact that a child’s parents are his/her first role models as we have been speaking about this for almost more than a year in many of the articles published at www.firsteatright.com. English, math and science can be taught at school but good manners, healthy habits and polite words start from our own homes, especially from our moms and dads. Children love to imitate their parents, so when you eat healthy food, they surely do try eating healthy as well. But there are other factors too that affect the deciding choice of small kids. A study published in the journal Obesity reported that children’s choice of foods depends majorly on the availability of food sources close to their neighbourhood. The study was conducted on more than one million kids aged between 5 and 18 years living half a mile from a fast-food joint and studying at the New York City public schools. Results showed that 20% were obese and 38% were overweight. Likewise, living within half-block from corner stores or a bodega (a small store that sells grocery and wine) made 21% kids obese and 40% overweight. For every half or full block away that these kids lived from these stores lesser were their chances of becoming obese (obesity rates dropped between 1 and 4 percent based on the type of food outlet). The location of food outlets plays an integral role in deciding the health of the individuals residing in the area. Outlets located at a conveniently close place from our house greatly increase the risk of obesity while those located even a block farther away and less accessible decreases a kid’s chance of putting on weight greatly. Even such a small decrease in risk helps many children from avoiding the health hazards of overweight/obesity. It is also advisable to restrict placement of processed food shops at a definite distance from the house to avoid risk of overconsumption. Parents can also support in this regard joining hands with their kids and avoiding getting take away food as much as possible though it might be a relief from cooking after a long day at work! All these are motivating factors for children to eat healthy, eat out less frequently and stick to portion sizes. How important are relationships to you? How much do you value them and how ready are you to sacrifice a few things to save your valuable relationship with others? Not many of our answers would be positive nor encouraging. We humans have started valuing materialistic things above everything else, even above emotions, feelings and affection. Sitting abroad, the son or daughter talk with their parents advising them to take good care of their health but is this going to give these old people the satisfaction of being in their physical presence? Never! Mankind is ready to lose a few relationships to gain a couple of millions or do business with more people. At the end of day, we all love to go back to our family, spend happy time with them and cuddle with our kids to wake up feeling refreshed the next day, right? But if we are not ready to sacrifice a few thousands for our kids or miss out on a business celebration to take our ageing parents somewhere out there is no meaning to our existence. At the same time, the relationships that we endure should keep us happy, content and peaceful.
Being in a marriage is not going to help if both the spouses constantly fight like cats and mice. A tangled relationship only breaks the heart and staying single is better in all ways. Whereas, staying in a positive relationship can help you become a better person in a thousand ways. Learn more about how a happy marriage can improve your health by visiting www.firsteatright.com. For instance, understanding spouses help each other achieve greater heights in life, are supportive of their needs and are there to offer a supporting shoulder whenever required. Likewise, a good relationship with your family and friends provides greater opportunities for doing better things in life as you constantly have their backing and support. We even have positive response from a meta-analysis that spanned over two decades of research and was published by the reputed American psychological Association. The research team analysed 52 studies involving more than 47,000 participants looking at the effect of self-esteem on social relationships over time and also vice-versa. The studies included multiple countries and of different ethnicity. The analyses helped prove that positive social relationships, social support and social acceptance help improve the self-esteem of individuals (aged between 4 and 76) over time. According to these researchers, positive relationship with parents cultivates self-esteem in children which in turn helps these kids develop a positive relationship with their peers during adolescence and this helps these adolescents bolster their self-esteem as adults. But the researchers are unsure whether all kinds of relationships have such a lasting effect on the individual or whether certain relationships become important at certain ages. The mutual effect between self-esteem and social relationships has a positive impact on people as they live through their life but when either of them is low, it can have a negative impact on the individual affecting other factors and causing a downslide in his/her life creating the need for an immediate intervention to stabilize the life of the affected person. Stay connected with people, understand their emotions and reciprocate to their needs. This will not only help you boost your relationship but also improve your self-esteem and keep you happier in life. Bread tastes delicious when it is soft, murukku (a South Indian snack that gets its name from its ‘twisted’ shape) must be crunchy, ice cream must melt in your mouth and dosa seems to be great when its soft yet a bit crispy. There are different textures available for different foods that remain standard throughout. Individuals too differ in their texture preferences. For instance, some like soft dosa while some others like it to be as crisp as possible. Flavor might occupy top spot while we savor a mouthful of a delicacy but the absence of the right texture spoils the food’s acceptability. How about eating soggy pasta or rice despite the presence of taste and flavor in these dishes? Kaju katli might be sweet and heavenly but it is never fulfilling when the mithai is too hard or too soft. Sensory properties including the presentation of the food and its texture occupy an intense role in guiding our preferences, our portion selection and our satiety after eating food.
There is no denial that difference in taste and smell preferences causes difference in liking and intake quantities but now the same might be true in the case of texture too. Some individuals don’t bother much about the texture of the food when it tastes good but there are some others who are better at detecting even minor differences in consistency. These people are not choosy, they are not fussy but its simply because their tongues can perceive particle sizes. A research team from the Penn State University tested their hypothesis on texture preference on 111 volunteers who had their tongues tested for physical sensitivity and were asked for their opinion on different chocolate textures. The researchers tested whether texture had any impact based on perception of particle size for which they used a device called as Von Frey Hairs. Participants were slit into groups based on pressure-point sensitivity-high and low acuity. This proved the existence of a significant relationship between chocolate-texture discrimination and pressure-point sensitivity for the high-acuity group on the center tongue but not on the lateral tongue. Chocolate manufacturers take utmost caution in grinding cocoa and sugar to the right particle size for optimal acceptability by consumers. Oral texture plays a critical role in differentiation chocolate quality and value based on the grittiness property that’s primarily involved in differentiating bulk chocolate from premium chocolate. This research on food texture might even help people with feeding/swallowing problems or dementia. People, kids and adults alike, with dementia often reject foods based on texture perception and a clarity regarding texture does motivate individuals to prepare more acceptable foods based on individual difference in preferences. Read more about dementia, how it affects nutritious food intake and more by visiting the website www.firsteatright.com. Food texture-firmness, crunchiness, smoothness, thickness and creaminess-can be altered to be more harder, viscous or chewier without adding calories to bring about more acceptance, reduce calorie intake and improve satiety. If your mushrooms are rubbery or your poha hard to chew there is no denial that you are not going to like it. While some might ignore this and finish off with it the same is not possible in the case of everyone and now, we know why! Its all in your tongue. The number of smartphones outnumber the number of people living in this planet as most people, right from young kids to elderly people across age groups are proud owners of a mobile phone. Some even two, three or even four of these devices for multiple purposes. These 4-, 5- or 6-inch devices have become an indispensable part of our lives, Youngsters do everything right from paying pills and booking tickets to searching for houses and ordering takeout on their smartphone which leaves them with ample time for other activities but the very big question here whether they do indulge in other activities besides spending time on their smartphone. If we pause and ponder, two-wheelers and four-wheelers made life simpler which also meant less walking and movement. Now with everything just a click away we don’t even move out of our homes during weekends. Shopping is done online, vegetables and fruits are purchased via online grocery sites and we even feel content watching movies that are streamed in online movie sites or find pleasure in binge watching online series. Such incessant use of smartphones for all our activities has made us worse!
In an already-dominant world of couch potatoes the arrival of the smartphone has only worsened the situation. People who went to the banks for at least collecting or depositing money have started using online banking. Smartphones are the easiest escape route to those who wish to stay at home! Such prolonged use of smartphone paves way for sedentary behaviour, decreases physical activity in an already stagnant world, increases the risk of premature death, diabetes, heart disease, cancer and muscular problems as well. Using your Phones for More than 3 Hours? Its Time to Put them to Rest A recent study on the impact of prolonged use of smartphones by university students revealed its true effect on their health manifesting in the form of increased obesity risk. The study consisted of a total of 1060 students of which 700 were women and 360 were men with an average age of 19-20 years. Of the lot, men were 36% likelier to be overweight and 42% likelier to be obese. Women were 64% likelier to be overweight and 57.4% likely to be obese. Research results showed that their risk of obesity increased by as much as 43% if smartphones were used for five or more hours per day. The researchers felt the reason for such high risks was due to that all of them were habituated to eating more processed foods, drinking carbonated and sugar-sweetened beverages and performing decreased physical activity. 26% of overweight participants and 4.6% obese participants spent more than 5 hours locked up with their cell phones. The researchers were left with a couple of unanswered questions by the end of the study-whether the participants were introverts who found pleasure spending time with their phones rather than participating in activities and whether the repeated use of digital device led to a lack of ‘self-control’ in the individuals making them crave for foods. The smartphone has made us all accept a certain level of sedentary behaviour and there are some who don’t go out for weeks finding pleasure in the four walls of the house with a smartphone in their hand. Living without a cell phone has become unimaginable and no one’s going to give heed to such suggestions as we have surpassed the stage long back. The one thing we can do is to make productive use of the device-using it as a reminder to walk more, helping us discover our own physical activity levels, count the number of steps taken during the day, warn us if we have used too much screen time or have been too sedentary and encourage us to go out for a walk to breathe some fresh air and stay active. The smartphone can also help us note down our daily dietary intake thereby suggesting diet changes or portion changes. Technological exposure is a sure risk factor for obesity. While we cannot avoid it we can take steps to use it to our advantage as much as possible to curb rising obesity rates. Obese or overweight? Get in touch with reputed dietitians and nutritionists at www.firsteatright.com who can come up with healthy diet plans suiting your requirements. Its juicy meat that’s the favourite of most non-veg lovers and fish is losing its popular spot in each of our lives, especially in those pregnant owing to concerns regarding mercury and other contaminations in seafood. People indulge in savouring processed foods that are high in fat content succumbing to hazardous side effects that affect their health. All fats are not created equally and and unsaturated fats always occupy a special place in every health expert’s heart for their multitudinous benefits and, fatty fish such as salmons, sardines, herring, lake trout, cod, mackerel and tuna contain abundant omega-3 fatty acids that’s been proposed to safeguard heart health and prevent heart failure-related deaths.
Omega-3 fatty acids are needed by our body and occupy primary role in the buildup of cell membranes throughout but sadly our body doesn’t make this nutrient on its own. Eating food such as fish, nuts and leafy greens rich in omega 3s or taking supplements is the only way to obtain this nutrient. High fatty deposits called plaque that buildup on the inside of the coronary arteries decrease or block blood flow to the heart muscles and this process is called atherosclerosis. Atherosclerosis causes coronary heart disease (CHD) and the root cause for all of these is high levels of cholesterol and triglyceride deposits. Avoiding such deposits by consuming unsaturated fats in the form of omega-3 and omega-6 fatty acids helps in lowering the risk of abnormal heart rhythm, lowering triglyceride levels, blood pressure and preventing inflammation. Read more about atherosclerosis and how to prevent it with healthy eating habits by visiting the website www.firsteatright.com. We have studies showing that CHD is a risk factor for dementia as not only blood supply to the heart is affected but blood flow to the brain also becomes disrupted due to plaque buildup. There are studies showing that plaque buildup can lead to both coronary artery disease and dementia (vascular dementia). Now, we have a new study quoting that taking omega-3 supplements improves brain health in people with coronary artery disease who are already at an increased risk of dementia. 250 individuals with CHD were involved in a 30-month long study during which half of them took omega-3 supplements and the other half was treated as the control group. At the end of study it was observed that the group taking the supplements had better coordination, reaction speed, memory and recall at 12 months and at 30 months compared to the control group. While there have been studies administering omega-3 to people once they were affected by dementia the research team here used the highest FDA-approved dose of omega-3 fatty acids found in fish oil on cognitively healthy people whom they though could benefit from omega-3 fatty acid before they start showing signs of decline. As assumed, the researchers could find that the team which took the supplement before decline did not see any signs of it even after 30 months and in fact, saw benefits compared to the control group. Your joys have no boundaries when you experience your baby kicking inside the womb for the first time between the 16th and 25th week of pregnancy. If its your first pregnancy you are sure to ask your hubby to experience the movement too by placing his hand over your tummy. It’s a feeling of excitement, elation and happiness. While the movement of the fetus assures the pregnant woman that the infant is growing normally why do these little ones kick us in the first place?
A Quick Kick Known as ‘quickening’ most pregnant women express the kick as a butterfly feeling, nervous twitching or a tumbling motion. While a first-time mom finds it difficult to find it until the 22nd week of pregnancy maybe and fail to differentiate it from hunger pangs or other movements, a second- or third-time mom can feel one instantly and differentiate it from other feelings too. The kick starts off slowly but during the second and third trimester the kicks grow stronger and become more frequent. There are studies showing that the baby moves between 25 and 30 times an hour during the third trimester. These little ones are up to their own naughty little stuff inside the womb. They become most active when you try to sleep at night and might even try to kick anyone who tries to cuddle you while sleeping-its not restricted to your spouse but it could even be your elder son/daughter. Hmmm, the fetus claims full ownership of the mommy even before he/she sees the light of the world. This is pretty tough to deal with I say! Doctors request the pregnant lady to keep a count of the number of kicks that you experience to assure yourself that the baby is growing normally. You should be able to experience at least 10 good movements through the day. But the number of movements varies baby to baby. Some are very active and keep moving around while other babies don’t. But absence of movement might also mean that your baby is sleeping. If it is beyond the 32nd week, it might mean that the baby has become big and there is not much space for the movement. Newer Ideas While what I’ve listed above is well-known by all, a new study gives us another perspective about why a fetus kicks and how it helps them grow. The study researched on the sleep patterns of 19 newborns between 31 and 42 weeks of which some of them were premature babies. The researcher noted the infants corrected gestation age which helps denote the exact age of the baby from conception regardless of when the baby was born. Only when an infant is born between 37-42 weeks of pregnancy, he/she is labeled as a full-term baby. So, while it might be a week after birth, the preterm baby would be considered as 35 weeks old if he/she was born at the 34th week of pregnancy. Read more about preterm babies and their ways into the world by visiting the website www.firsteatright.com. Researchers looked at the brainwaves that fetuses produce when they kick during their rapid eye movement sleep (REM). Premature babies generally have a faster brainwave but the fast waves disappear as the babies grow past a few weeks. Researchers say that kicks during the third trimester help the infant in developing brain ideas that are linked to sensory input and also helps the little one realize about his/her own body. In animals such as rats, reflex movements and constant environmental feedbacks are necessary for clear brain mapping and researchers feel that this might be true in the case of humans too. As brain development takes place the fetus kicks and responds to his/her own brain activity and also other things such as maternal movement, light, sound and other such stimuli. During the last trimester, it is more of a rolling than kicking but any movement is appreciated. It gives scope for a little exercise to the muscles and limbs, response to stimuli and also helps the brain make connections to the spatial sense. But one question that still keeps haunting physicians includes what changes in frequency of movements mean. There’s no evidence that kick counts are a sure-shot way to prevent stillbirths. Every mother should realize what’s normal for herself and the baby, the number of kicks and the time of the kick. Some women might not feel a kick when they are busy with some chore. Hence, it is best to notice movements when they sit down peacefully feeling relaxed. I come back from office, hug my daughter, talk with her and keep looking at the watch eager to get on with my household chores. My husband comes home, my daughter runs to him with happiness and they both start talking, playing and running around the house having their fun time! I can see a ‘thousand watts bulb’ glowing in my husband’s face as he converses with our little one-the sense of completeness that he achieves when spending time with our kid can never be replaced with anything else. I do have the same, in fact greater, love for my kid but I don’t find myself being so happy and grateful to spend time with her despite knowing the fact that she’s growing up, growing up reallyyyy fast! This is one of the instances and there are several others such as spending the entire weekend with the child that’s a refreshment for men whereas its yet another chore added to the list for women. I am sure than many moms out there have experienced similar situations. How come we moms, who are the fulcrum of the family don’t take utter delight in being with our kids? Men have improved since earlier times and dads especially are taking joy in being with kids these days. Times have changes and couples support each other in being with the child as both of them work nowadays! But when it comes to household chores the primary responsibility lies with the woman-she is held responsible for cooking, washing clothes, getting kids to complete their homework and likewise. Apart from fulfilling these the mother is expected to spend quality time with her child-even if she can do it physically her mind is rather tired and doesn’t support her body to be all cheerful and bubbly! This is not just a theory but a new research led by Penn State University proves that dads are happier, less tired and less stressed than moms when it comes to taking care of kids and according to these researchers, it all boils down to how and when childcare activities are split between parents. Besides looking at the time spent by moms and dads in looking after their kids the researchers analysed the type of childcare activity, when and where it took place, who was present and how much care was given. Playing with the child as well as changing nappies is childcare activity but each of them have a different effect on the person doing it and this study focused on the impact created by different activities on the parents involved in each and their effect on the moods of each parent. The researchers split the activities into five dimensions: activity type was the first type and this included physical (basic needs like eating and sleeping), recreational (play and sports), educational (helping with homework or meeting with teachers) and managerial (planning doctor visits or transporting children). The other dimensions focused on when and where the activity took place, who was present during the activity and how much time the activity took. It was seen that while dad’s childcare activities included mostly recreational ones that took place during weekends, mothers’ activities were likelier to involve infants and could be fit into the ‘solo parenting’ category which needed more efforts and patience. This difference in the type of activity performed and the context clearly shows the explicit difference in mother’s and father’s happiness levels and stress levels but not tiredness levels. Researchers could see that mothers spent major time performing childcare activities that could induce more stress but keep them less happy unlike dads whose activities purely brought in a feeling of refreshment and energy. Such stress can lead to depression in the long run having debilitating effects on the woman involved and for more information on this please visit www.firsteatright.com. Doesn’t playing on the ground help you breathe fresh air, increase your health quotient and also make you happy? But despite such startling differences in childcare activities performed, both the parents were happy, contented and satisfied with the time they spent with their children. Despite changes in dads and their improved involvement with their kids we can see that parenting is still gendered. Its not that mothers willingly take on childcare jobs that are less exciting or rewarding but one must say that they are forced to! Every mom loves to play outside with her child and have fun if there is someone to take care of the household duties! It is time that couples reiterate on their shared jobs, split the tasks evenly and spend time with kids such that both parents feel it to be a rewarding and an enriching experience that could last a lifetime! Popping a pill into the mouth has also become a part of our daily routine, a kind of a dietary routine indeed. Such is the state of the world when it comes to quality of health! Blood pressure is a condition that’s universally present and almost 1 in 5 adults in India suffer from this chronic problem. Physicians prescribe prescription medications for keeping blood pressure levels under control along with strategic changes in eating routines and activity schedules. Get in touch with a reputed dietitian nutritionist at www.firsteatright.com to bring in optimal changes to your lifestyle and eating habits that are advantageous for blood pressure levels. Once the patient starts using it there arises the need to use them for life (in most cases) and missing out on them even once a while can cause tremendous changes in the patient’s body that’s not healthy.
Taking your meds is important but much more important is the time of day during which you choose to take them and that’s because it could have a tremendous influence on your risk of complications such as stroke and heart problems, both of which are directly related to blood pressure numbers. While this has been proved by a large-scale study recently, we did have another one a couple of years back that tested the timing of blood pressure meds on 661 men and women with mild kidney disease who were taking one or more blood pressure medications. The study which happened for almost 6 years showed that those who took the meds during night had better blood pressure control and were only one-third times at a risk of heart failure and stroke compared to those who took the pills in the morning. The Hygia Chronotherapy Trial This trial is the largest to date to investigate the effects of the time of day when people take their anti-hypertensive medications and its associated risk of cardiovascular problems. More than 19,000 patients were randomly selected to take blood pressure meds either at bedtime or in the morning following them up for more than six years and monitoring their ambulatory BP levels over 48 hours at least once a year. Results showed that those who took their BP meds at bedtime were almost at a 50% reduced risk of suffering from heart-related problems-risk of death from heart or blood vessel problems was reduced by 66%, risk of myocardial infarction was reduced by 44%, coronary revascularisation by 40%, heart failure by 42% and stroke by 49%. This study is a clear proof that those who take their BP meds at bedtime in comparison to daytime have controlled blood pressure and also their risk of stroke and heart attack is minimized. It’s a well-known fact that physicians generally recommend taking blood pressure meds during the daytime quoting different reasons such as ease to remember or simply because many BP meds are diuretics and we don’t want to wake up a couple of times to visit the bathroom for urination. Also, there is the fear of increased blood pressure levels in the morning in the absence of these pills. But we also don’t have any studies showing that suggesting antihypertension pills in the morning helps in reducing the risk of cardiovascular problems. With such clear results it isn’t surprising that many are reconsidering their decision on the timing of the pill but it isn’t a smart move to make changes without consulting your healthcare provider first as he/she has suggested taking the pill at a specific time on the prescription. It should be no wonder if even doctors start thinking upon this study and making changes to their prescriptions for blood pressure medication timings as hypertension is a serious risk factor for heart disease and taking a pill at bedtime is not going to affect the individual in any negative way. Blessed with a life in this world the human species has constantly been ruining its resources unscrupulously. Such carelessness and irresponsibility have led us to this present situation-a danger of putting ourselves and the Earth at a risk for destruction. Food, water and shelter are the basics of life and we have steadily been depleting all the natural resources-water scarcity is reaching dangerous heights and food insecurity has increased malnutrition rates never like before. This has pushed us to a grave situation where we are now forced to eat insects and bugs to maintain food sustainability. Eating out of desire and pleasure is different as you enjoy the entire meal whole-heartedly. But, being forced to eat something brings about irritation and dissatisfaction.
People of all kinds exist in this world-some are vegans who don’t even eat milk and eggs, some are vegetarians who don’t include eggs and animal-based products but do eat milk-based products and some others are non-vegetarians who eat animal- and plant-based products. Among animal-based products too, people distinguish between them preferring one over the other. Eating insects is not a new concept but an old practice that has been well into prevalence in Asian countries mostly. This is becoming popular once again as the world is trying to be healthier, calorie-conscious and suffering from shortage of nutritious foods. The West is slowly beginning to accept insects as a regular part of their meal keeping in mind their minimal carbon footprint compared to livestock. This has motivated almost 2 billion individuals to eat various insects in various forms but it still seems far less compared to the total world population. Maybe the rest needs a much stronger push motivating them to take up insect eating by enlightening them on its nutrient benefits, economic perks and widespread availability. Overloaded with Antioxidant Benefits Insects are touted to be an excellent source of protein (visit www.firsteatright.com for detailed research studies supporting nutrient benefits of eating insects), polyunsaturated fatty acids, vitamins and minerals. But what about their antioxidant capacity? A research team analyzed various insects for their antioxidant capacity using different measures. Once the inedible parts (wings and stings) were removed the insects were ground and two parts extracted for each species-fat and the rest containing water-soluble portions of the insect. Both the extracts were then tested for antioxidant capacity in comparison to two other foods, orange juice and olive oils-functional foods that are proclaimed to be rich sources of antioxidants. Its been obvious until now that vegetarians have markedly higher antioxidant capacity. The analysis showed that fruits such as oranges have plenty of antioxidants and, water-soluble extracts of insects such as grasshoppers, silkworms and crickets displayed almost 5-fold higher rates than orange juice (OJ) but giant cicada, water bugs, black tarantula and black scorpions showed negligible values. The values represent that quantity procured from dry, fat-free insect dust that’s much tougher to swallow than fresh orange juice. So, when they were diluted (88% water) grasshoppers and silkworms had about 75% antioxidant activity of OJ. Though polyphenols (micronutrients obtained from plant-based foods packed with antioxidants) too showed similar trends among insect species their presence was much lower in all insects compared to OJ. Insect fat too showed promising results: fat from giant cicadas and silkworm showed twice the antioxidant activity of olive oil and black tarantula, palm worm and black ants ranked down in the list. But the main question now is whether the antioxidants will be effective on humans. Studies on their efficiency in humans will do great good for the human population. There might come a time when insect rearing studies come up with powerful means to increase their antioxidant content for animal or human consumption. Young girls and boys start acting like mature people once they reach puberty. Our small little neighbour boy who hops into the house seems to grow a tiny moustache and beard, his voice has become coarse and he seems all taller suddenly as he nears puberty. Adolescence begins at the onset of puberty marked by drastic changes in hormone levels and physical appearance. Beyond these, adolescents also experience drastic psychological transition. We have numerous hypothesis that changes in brain structure and development might be related to the hormones that trigger and control puberty. There are also studies proving that the structural development of subcortical brain regions is related to pubertal development during adolescence.
Now, scientists have made yet another discovery that brain networks develop differently in both males and females at puberty with boys showing an increase in connectivity in certain brain areas and girls showing a decrease in connectivity as puberty progresses. The researchers analysed brain scans of 147 girls and 157 boys aged between 13 and 15 years who were at different stages of puberty-from not having started to being fully mature. All the images were observed for how strongly the brain regions communicate with one another (functional connectivity) and the value of this functional community was associated with the level of maturity at puberty. The research team found that for similar changes in puberty status the functional connectivity in certain areas (those within the prefrontal cortex and parietal cortex) of the brain increased in boys by around 6.5% whereas it decreased by around 7.2% in girls. Women are easily prone to mood swings, anxiety and depression compared to men. Women are twice likelier to suffer from depression following puberty and the research clearly showed that puberty period is associated with significant brain changes in such mood-related brain areas. This study clearly shows that there are opposite changes of brain activity in boys and girls as they experience puberty and such changes can exist as the basis for the emergence of mood disorders. The researchers plan to take the study to the next step by analysing the role of brain connectivity in the onset of depression as these teenagers become adults. We cannot monopolize women with depression as men too are victims quite often but the neural pathways are different though the diagnostic criteria remain the same. Read more about depression and how it can affect quality of life by visiting the website www.firsteatright.com. A study on almost a thousand brains in individuals aged between 8 and 22 revealed that male and female brains are wired differently. While women’s brain is connected across the left and right hemisphere the men’s brain is connected between the front and back regions. While the male and female brains showed few differences in connectivity up to the age of 13 the brain connections showed significant difference in 14-17-year-old children. It’s time that we come to terms with the health challenges thrown upon us-diabetes, obesity, blood pressure, cardiovascular problems, cancer and more. Each of these problems are interlinked and the presence of one problem paves way for the appearance of another. Diabetes and impaired blood pressure levels are two conditions that’s been present among most families since the time of our forefathers. It is genetic and runs in families which makes most of us susceptible to both any time in life. We cannot do anything about it but we can always minimize the risk by leading a healthy lifestyle, performing daily physical activity and eating a healthy diet.
Weight-related changes rule the occurrence of many of these diseases. Obesity/overweight are the root cause of many of these problems with these two existing as a major risk factor for health problems as serious as cancer. Physicians and health experts have always emphasized on maintaining a healthy weight but the overweight/obesity rates clearly show that we have turned a deaf ear to their suggestions. Weight-loss interventions have always been suggested for reducing the risk of type 2 diabetes in individuals suffering from diabetes or those in pre-diabetes stage. Pre-diabetes is like a second chance for an individual to correct his/her lifestyle and avoid being victimized of the disease. Though some doctors prescribe medications even during pre-diabetes stage as a safety protocol, to stop individuals from becoming a diabetic there are some physicians whose only suggestion is diet, exercise and an active lifestyle to correct your blood sugar levels. With the help of our reputed dietitians and nutritionists at www.firsteatright.com reach your normal weight ranges and keep diabetes under control with their scientifically proven diets and nutrition changes. While the focus has always been on weight loss interventions for individuals with diabetes or pre-diabetes, we have not studied the effects of intervention in people at a lower risk of diabetes. This was taken up researchers at Stanford University and their focus was looking into the association between BMI, family history of the disease and genetic risk factors affecting both, type 2 diabetes or BMI. There were more than 2,50,000 participants aged between 40 and 69 years involved in the study. Research showed that 5% of them suffered from type 2 diabetes and the prevalence was associated with higher BMI, family history of type 2 diabetes and genetic risk factors. It was also good to observe that for every 1 kg BMI reduction there was a 1.37-fold reduction in type 2 diabetes among non-overweight individuals having a BMI<25 without any family history of diabetes. The results were similar to that observed in obese people with a family history of diabetes. So, anyone irrespective of BMI values can control their risk of type 2 diabetes by losing weight. Though its proven that lower BMI is protective against diabetes it is not confirmed that weight loss later in life would be equally advantageous if the person had been overweight/obese for decades together. Diabetes is a disease that can be kept under tight control if individuals act smart by eating right and exercising regularly. Forgetting to do this can lead to debilitating consequences as medications alone is not sufficient to keep you healthy when you are busy eating sugar-laden sweets. Perfection is a mirage! The more you look unto it, the more it seems unattainable. Being a perfectionist is good but not great! This statement might sound ironic but believe me, there are more downsides to embracing perfection than its perks! There are different kinds of people in this world and perfectionists are one of them. Some others don’t care about anything (which is terrible) and there are the rest who stand in between. The world would be a perfect place to live if we did not have to wage wars, fight, face health problems, deal with economic crisis and endure the pain of death and separation. But we don’t live in a perfect world and we aren’t even perfect people.
Individuals often set too high goals or don’t set any goals in life and this is applicable to exercising and weight loss as well. Either you work vigorously where fitness becomes an obsession or you laze around devouring processed foods and leading a sedentary life. There are some who decide to hit the gym every single day of life, abstain from all junk and processed foods and become fitter/lose weight irrespective of what’s happening around them. They start working out and following a diligent eating schedule but life indeed is full of surprises and we don’t know what would crop up anytime! Maybe there are chances of catching the flu, getting hit by migraine or suffering from a sprain in which cases you are forced to stop your active lifestyle for a while. This sounds easier in writing but such hurdles devastate the individual’s goals and he/she goes back to his/her unhealthy, unbalanced lifestyle. This is called as the all-or-nothing approach that doesn’t do much good in the long run! The Pendulum Effect Life might be a giant wheel where we face ups and downs throughout our journey but human mind is like a pendulum swinging back and forth in thoughts. We swing in between extremes-either happy or sad, healthy or sick, overeating or starving. A person with an all-or-nothing approach perceives anything lesser than perfection as a failure. They set extremely high or impractical standards for themselves and often feel unworthy of existence even if they fail in one or two places. People here are often unhealthy and unbalanced either staying inactive or overdoing at the gym, starving or binge eating, feeling all geared up for or feeling like not even getting out of bed for exercise. They sway this way or the other but never stand in between to take a deep breath and enjoy life. There are too many disadvantages with the all-or-nothing approach: They are likelier to binge-eat and again go into starvation mode being ashamed of themselves; there are greater chances of giving up as even the slightest deviation from your strategy makes you irritated and frustrated; you tend to punish yourself by skipping meals when you overeat during the previous meal. We are humans and we might feel hungrier on some days of the week; it causes stress and distress emotionally draining you; social life is jeopardized as you turn down invitations to dinner, parties and other functions as you fear missing gym sessions or chances are that you might overeat and get back all your lost fat! In no way should your health routine hamper your social life as being surrounded by people and having friends provides you with a strong support system that can revive your targets irrespective of your daily fitness routine. And, what’s life without knowing people, being in each other’s company and having some fun? To avoid all such side effects moderation is the key! Let go of the craze behind six-pack abs, size-zero body or the perfectly chiseled thighs! Give room for error and smile when you commit one. Set small, realistic goals that are sure to change into long-term lifestyle changes in the long run. Maybe you can start working out two to three days a week for 30 minutes and slowly extend the duration and the frequency. Understand that setbacks are sure to happen-it might be during festive times that you have an additional sweet or the presence of guests at home can prevent you from exercising regularly or keeping up with your time schedule. Finally, don’t set too much expectations such that it shatters your mind and heart when they are not fulfilled. The important thing is to bounce back from setbacks and get right on track. Be realistic, have a healthy social life, enjoy exercising and relish eating food to stick to your health goals for a lifetime! To plan your health routine or help you with weight loss please get in touch with reputed dietitian nutritionists at www.firsteatright.com. Colorectal cancer is no more a disease of the elderly population where it mostly strikes people above the age of 50! Statistics show that a greater number of individuals even in their 20s and 30s are being affected by the disease and the National Registry of Canada proves without doubt that colorectal cancer rates are multiplying at supersonic jet sped. The United States too reports rapid increase in rates where the percentage of people rose from 10% in 2004 to more than 12% in 2015. Shockingly, a greater number of youth detected (51.6%) with colon cancer are usually in their advanced stages compared to only 40% in older population. It was also predominantly seen in those residing in urban areas compared to rural areas but there was no difference in the increase in rates across all income levels. Highest percentage was diagnosed among highest earners. The trend is growingly increasing in developed countries worldwide.
Colorectal cancer remains the third most common cancer worldwide with more than 1.8 million cases diagnosed and 881,000 deaths linked with this disease alone in the year 2018. Colorectal cancer happens when cells in the colon or rectum grow out of control resulting in a tumor that’s malignant or benign. The cancer generally starts as a small polyp or growth on the innermost layer of the wall of the colon/rectum. The polyp mostly is a benign one but rarely it is malignant taking years together to become so. In case its malignant, the cells can also enter other layers of the colon or rectum, travel through blood or lymph vessels moving to other parts of the body and set up secondary tumors in other parts of the body. On one side we have good news that colorectal cancer rates are declining in the elderly population, thanks to various screening procedures available and also the awareness that’s been constantly created. Since the introduction of age-based screening in 2006 in Australia, Canada and the UK there is a great decrease in incidence rates. In those countries such as Denmark, Ireland, Norway and New Zealand where screening programs were introduced much later there has not been much reduction in cancer rates. While younger adults are still at a lower risk of colon cancer compared to elderly people, they are likelier to carry an extremely high risk in their 50s and 60s compared to their parents, according to the American Cancer Society (ACS). Such increase in risk in such young people is predominantly due to sedentary lifestyle behavior and rising obesity rates. Get in touch with nutritionists and dietitians at www.firsteatright.com to come up with effective solutions to fight against weight gain problems, get rid of your sedentary lifestyle and involve in active exercise routines. Also, those with chronic inflammation and type 2 diabetes are at an increased risk of the disease. While the cancer presents itself with symptoms such as persistent bloating, cramps, constipation, blood in stool, fatigue and unexplained weight loss both the individual and the doctors mistake these symptoms for some other disease such as irritable bowel syndrome as they don’t even think about cancer at such young years. One good news is that the recommended screening age for cancer has been reduced from 50 years to 45 years by the ACS and other countries such as Canada too are looking forward to decrease the screening age but population-based screening in people younger than 45 is not considered to be cost-effective due to evidently low incidence numbers. Family history can give a great insight into the risk for the disease but until the root cause behind the occurrence of cancer at such young ages are found out we cannot come up with effective preventive and early-detection strategies. We are all results of the XY or XX chromosome from our parents. Besides bringing us alive onto this world we are also innately blessed with their characteristics and personalities with unique behaviours of our own that makes us who we are - bringing about an identity to every individual living in this world. Nurtured with love and affection children are slowly taught on what’s wrong and what’s right, how to behave, talk, move with others and eat. Eating habits are generally learnt by observing others at the table. Every child’s first role model is his/her parents and he/she tries to imitate their acting styles and even choose foods based on their likes and dislikes. So, maybe all parents shoulder the huge responsibility of helping their kids learn table etiquettes, the types of foods they could choose, portion sizes fit for their age and the way they should eat the meal. Despite such upbringing, each of us ultimately land up with our own style of eating, choosing our preferred choice of foods and sticking to our desirable portion sizes. Hence, we have evolved into a community dominated by our choice and preferences beyond what’s needed or what’s right. Revisiting Basics of Eating As kids, we all had a fine experience eating at the table with our family. There have also been occasions when we helped our mums set the table or serve simple dishes. For some, it started with a prayer while for others it was one of the best times of the day when there was so much laughter, fun and happiness around. But now, eating has become an undeniable chore that needs to be done as quickly as possible moving on to the next priority job in our busy schedule. In such a haste, we hardly chew the food mostly gulping it down which can cause ample harm to the body. Eating Too Fast Eating in a hurry might save time for you but it burdens you with side effects later in life which includes the brunt of: Overeating & Obesity: The brain is not given sufficient time to realize fullness and you keep loading yourself with more calories than required. Such uncontrolled eating can put you at a higher risk of overweight/obesity. A large-scale study in Japan on people with type 2 diabetes showed that fast eaters were at the highest risk of obesity while slow eaters were at the lowest risk. That’s because, it takes between 15-20 minutes for the brain to realize satiety but a fast eater gobbles down more food in 20 minutes than a slow eater making them victims of overeating and fullness (https://health.clevelandclinic.org/are-you-a-fast-eater-slow-down-to-eat-and-weigh-less/) with the effects elaborated below: Digestion: When you gobble down food there is no time for chewing it properly. There are even some who simply swallow it down with a glass of water to finish off with the eating chore as quickly as possible. All this can definitely end up in digestion problems. Insulin resistance: High blood sugar and insulin levels can land you with insulin resistance. Decreased Metabolic Syndrome: Finishing off your food in less than 10 minutes? This might make the boss happier as you get to spend more time at your desk working but this is also an indication that you are putting yourself at a dangerously high risk of obesity and metabolic syndrome, both of which increase the risk of heart disease, diabetes and stroke. An exclusive study on this found that fast eaters were 11.6% likelier to develop metabolic syndrome and yet another study showed that fast eaters were three times likelier to be overweight than those who ate meals more slowly. Eating Slow My best friend was an extremely slow eater and when we went to the hostel mess for a meal together, she would not even be done with one roti by the time the rest of us were near completion. She is not a chatterbox who wastes time while eating, doesn’t keep daydreaming with food right in front of her nor is there any concern that she has a displeasure for the food served. Her only habit was to chew the food as much as possible before swallowing and sending it for digestion. She almost does 25% of the digestion by chewing the food! She is the best example for chewing and eating the food as advised by India’s ancient school of medicine, Ayurveda. Though nutritionally there is no difference witnessed with excess chewing it does indeed help to control appetite and weight gain. Chewing is said to increase satiety and hunger hormone levels and both, obese and lean people ate less when they chewed more. There are a lot many advises shared on the best way to eat food and this includes mindful eating which is nothing but eating slowly, intentionally and without any electronic gadgets around with the sole focus of enjoying the food on your plate and being 100% aware of you eating process. This prevents you from eating at jet speed indeed! Eating Together Eating together might set the perfect platform for each of us to have fun and catch up on each of our activities through the day, the only time during which we completely forget about work, refrain from using our smartphones and be involved with our family. It provides us with the right opportunity to help our kids understand the art of choosing healthy foods, inspiring them to come up with ingredients that can be used in the next meal and also keep the entire family together providing them with time to come up with any issues or problems that need the intervention of other family members. Instead of making it an appointment it should be seen as an opportunity to de-stress and build better relationships-parents with their kids and between adults too. There are even some countries where mealtimes are considered to be sacred. For instance, in France while it is acceptable to eat by oneself one should never rush a meal and failing to follow this would bring about awkward glances and dirty glares from other people surrounding the individual. In Mexican cities people often gather together in central areas like parks or town squares to enjoy their meal and in Cambodia villagers follow a pot-luck kind of tradition-each of them bring food and spread out colorful mats to eat them with joy (https://www.theatlantic.com/health/archive/2014/07/the-importance-of-eating-together/374256/). We spend ample time training our kids how to eat but all of it disappears when time comes for us to eat our meal-we even forget to put the spoon and fork down between mouthful of foods to take time to chew. You can even talk in between mouthful of foods and reduce your pace to match that of the slowest eater at the table to enjoy your meal and to eat slowly. Also, never wait until you are too hungry as this might ultimately make you eat as fast as possible to satisfy your hunger pangs. Though many might still advice against drinking water in between eating, there are theories supporting and opposing this. It is always recommended to drink two glasses of water before starting to eat and again drink water once you are done. You can limit water consumption during the meal as this can make you seem full and even substitute for the nutrient-rich dishes placed on the table leaving you with unfulfilled nutrition intake. While what we eat determines nutritional count how we eat, our attitude and behaviour towards food is equally important. Don’t rush through the meal, take time to enjoy your lunch break and see the magic it does on your quality of life. References What Happens to Your Body when You Eat Fast? https://indianexpress.com/article/lifestyle/health/what-happens-to-your-body-when-you-eat-fast-insulin-resistance-obesity-6148204/ It’s Not a Race! How to Know If You Eat Too Fast: https://www.telegraph.co.uk/health-fitness/body/know-eat-fast-can-do/ Is Eating Too Quickly Bad for your Health? https://www.theguardian.com/lifeandstyle/2017/nov/20/is-eating-food-too-quickly-bad-for-health Are You a Fast Eater? Slow Down to Eat (& Weight) Less: https://health.clevelandclinic.org/are-you-a-fast-eater-slow-down-to-eat-and-weigh-less/ Why Slow Eaters May Burn More Calories: https://time.com/4736062/slow-eater-chew-your-food/ Eating Slowly May Help with Weight Loss, Study Finds: https://www.forbes.com/sites/alicegwalton/2018/02/12/eating-slowly-and-mindfully-may-help-with-weight-loss-study-finds/#5f8ff7995f41 |
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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.