Category: Medical Updates

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Nonstick, iron, aluminium: Which cookware should you use to keep toxins at bay?

Nonstick, iron, aluminium: Which cookware should you use to keep toxins at bay?

From clay pots that our grandmas used to love to iron kadhai (woks) that our mothers say are very beneficial, to nonstick pans that we find convenient, our kitchens are filled with different types of cookware, and we keep switching between them based on what we find on the Internet.

One day, social media tells us ‘aluminium cookware is bad for health’ and there go all aluminium pots and pans. The next day, Instagram is against nonstick cookware, and so are we.

But which cookware should actually be used? Let experts answer this question for you.

Why does cookware matter?

The type of material that cookware is made of can alter the flavour of your food,” chef Babendra Singh, Temple Street, Delhi (Rajender Nagar and Ashok Nagar), tells India Today.

“Different cookware materials conduct heat differently, which can impact how your food is cooked and how it tastes,” the chef adds.

Nonstick, iron, aluminium: Which cookware should you use to keep toxins at bay?

“The cookware in which the food is cooked and served absolutely matters because you are what you eat,” adds Dr Prashant R Rao, senior consultant, gastroenterology and cancer, laparoscopic surgeon, Surya Hospital, Mumbai.

“I see many patients in my practice who come with an upset stomach, and I do feel that the cookware used does play some role in causing these gastric problems,” the doctor says.

Meanwhile, Dr Bhavana Diyora, nutrition coach and preventive wellness specialist, MyGALF (a wellness marketplace) also feels that selecting the right cookware is important as it gets used daily and constantly.

Dr Diyora explains, “Using certain cookware with specific materials for cooking can pose health risks. For example, some materials may release harmful chemicals into food, potentially exceeding daily limits and leading to health issues such as Alzheimer’s disease, anaemia, or respiratory problems. It’s essential to choose cookware that minimises the risk of toxic leaching (a process where substances are dissolved and removed from a solid by a solution) to maintain optimal health.”

Harmful chemicals in food

In India, popular cookware options include stainless steel, aluminium, copper, nonstick, ceramic, iron, and clay (mitti).

As per the experts, some cookware materials can release harmful chemicals into your food, particularly at high temperatures.

For example, the Teflon coating used in nonstick cookware at high temperatures can release a chemical called perfluorooctanoic acid (PFOA) into your food, which can lead to several health issues including cancer.

Aluminium cookware

According to chef Singh, aluminium cookware is known for its excellent heat conductivity, making it ideal for quick and even cooking.

However, uncoated aluminium may react with acidic foods, so it is often used with a nonreactive coating.

Dr Rao agrees and says that although aluminium cookware is cheap and lightweight, it can react with acidic foods causing the metal to leach into the food, leading to high blood aluminium levels, which have been linked with Alzheimer’s disease.

Stainless steel cookware

Dr Diyora explains that stainless steel cookware is generally considered safe for cooking. However, there are concerns about nickel and chromium leaching into food, especially when cooking acidic or salty dishes.

While these levels are typically low and within safe limits, individuals with nickel or chromium sensitivities may want to choose alternative cookware options.

Chef Singh also feels that stainless steel cookware is loved by home cooks and restaurant cooks alike, for good reasons.

Not only are stainless steel utensils endlessly durable, but their pots and pans are also nonreactive and almost completely rust-proof.

Copper cookware

Copper cookware offers exceptional heat conductivity, allowing precise temperature control. The utensils are often lined with stainless steel or tin to prevent any reactivity with acidic foods.

However, uncoated copper can cause toxicity through food, leading to vomiting, nausea, and diarrhoea.

“Copper cookware, if not lined well, may react with acidic foods. High levels of copper in the body can cause stomach and liver issues,” shares Dr Rao.

Nonstick cookware

Dr Diyora goes on to say, “Nonstick cookware, particularly those coated with Teflon, can emit toxic fumes when heated at high temperatures. These fumes can cause respiratory issues and a condition known as polymer fume fever.”

As per Dr Rao, “Teflon-containing cookware can cause liver cancer, breast cancer, thyroid disease.”

To minimise the risk, it’s best to use nonstick cookware at low to medium temperatures and avoid overheating or using scratched pans.

“Nonstick is often (unfairly) pegged as a cheap, lower-quality beginner’s cookware option,” adds chef Singh.

“While you can certainly find extremely cheap nonstick pans (which will, almost inevitably, start to die out after a year or two), you can also find durable, high-performing nonstick cookware,” he explains.

Iron cookware

“Iron cookware can be beneficial for increasing dietary iron intake, particularly for individuals with iron deficiency,” says Dr Diyora.

She further mentions that cooking acidic foods in cast iron pans can also increase the iron content of the dish. However, while iron leaching from cookware is generally considered safe and even beneficial, it may not significantly contribute to overall iron intake for most people.

It is important to make sure that the iron vessel is cleaned and dried properly so that there is no oxidized layer forming over the iron vessel, and it should be removed before using it again.

Ceramic cookware

This is a popular alternative to nonstick cookware. However, some ceramic coatings may contain lead or cadmium, which can be harmful to your health.

“Lead and cadmium could cause several serious medical problems such as brain damage, and certain types of cancer,” mentions Dr Rao.

Clay cookware

Clay (mitti) cookware is valued for its traditional and natural properties. It is generally considered healthy for cooking, imparting a unique flavour to dishes and retaining moisture well.

The experts feel that it is generally safe to cook in clay cookware if it is properly made and used correctly. However, some may contain harmful metals like lead and cadmium.

What to choose?

  • It is essential to choose cookware made from safe materials, particularly if you plan to cook at high temperatures or with acidic foods. Experts also advise purchasing cookware from well-known brands that ensure thorough quality checks and balances.
  • “Iron cookware is hands down the best possible metal for cooking. You can easily do any type of cooking using iron utensils, as they have zero harmful effects. Iron gets heated up uniformly and helps in quickly cooking the food. When heated up, it also releases iron which gets absorbed by the food and is beneficial for our body,” says chef Singh.
  • He adds that another great option for safe cooking is earthenware. Clay pots are gaining popularity nowadays because of their special style of cooking.
  • Meanwhile, Dr Rao also suggests cooking food in cast iron and stainless steel cookware.
  • However, Teflon-coated nonstick cookware would be an absolute no for him. “Apart from that, I would recommend avoiding aluminium cookware, uncertified clay cookware, and uncoated copper cookware,” the doctor adds.

Dr Diyora, who also suggests cooking in stainless steel, iron, and clay cookware, says that while picking cookware, always check for certification indicating lead and arsenic-free materials.

Ensure proper maintenance and consider the reactivity of metals with certain foods; for instance, avoid cooking acidic foods in copper or brass cookware.

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Watermelon, cucumber or spinach? Know which water-rich food will keep you hydrated and fit this summer

Watermelon, cucumber or spinach? Know which water-rich food will keep you hydrated and fit this summer

Did you know that spinach and cucumber have 96 per cent water, followed by tomatoes at 93 per cent and watermelon at 92 per cent? Now that it’s summer, incorporating water-rich fruits and vegetables into your diet can be especially beneficial for staying hydrated, maintaining your electrolyte balance and overall health.

Dehydration can lead to issues like fatigue, headaches and even more severe complications if left untreated. Adequate hydration is crucial for various physiological functions, including regulating body temperature, aiding digestion, transporting nutrients and flushing out toxins. That’s why the following list of fruits and vegetables, all of which have additional nutritional properties, are a safe pick for the season.

Watermelon, cucumber or spinach? Know which water-rich food will keep you hydrated and fit this summer

Watermelon: Watermelon has an incredibly high water content of around 92 per cent. Besides, the fruit is rich in antioxidants, potassium, vitamin C, lycopene, beta carotene, fibre and bioactive phytochemicals. Many ask whether watermelon is safe for diabetics. Use portion control as it has a high glycaemic index (GI) of 72, which is considered moderate to high. However, being 92 per cent water and rich in fibres, which delay the release of sugar in the bloodstream after a meal and restrict calorie intake by keeping hunger pangs at bay, watermelon has a very low glycaemic load (GL) of five per serving of 120 grams. GI is a measure of how quickly a food raises blood sugar levels and foods with low GI index are generally considered better for people with diabetes. GL is a measure that takes into account the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels. So even with a high GI that makes sugar enter the bloodstream quickly, a watermelon slice doesn’t actually have that much sugar, as long as you don’t have too much of it. This suggests that consuming watermelon in its whole fruit form is a safe and a delicious proposition for diabetics, non-diabetics and everyone in between.

Cucumber: This is another summer favourite known for its refreshing crunch and high-water content of about 96 per cent. Its high fibre content helps in digestion and promotes a feeling of fullness, reducing the likelihood of overeating and preventing post-meal sugar spikes. This makes it an ideal snack for those striving to shed excess pounds. Cucumbers are anti-inflammatory and contain compounds like potassium and magnesium that are beneficial for maintaining healthy blood pressure levels by widening arteries, reducing the risk of cardiovascular diseases. The fibre manages cholesterol. Cucumbers have a low GI, making them suitable for stabilising blood sugar levels. There are just 16 calories in a cup of cucumber with its peels. Cucurbitacins in cucumber help regulate insulin production and the metabolism of hepatic glycogen, a key hormone in the processing of blood sugar.

Berries: Berries, such as strawberries, blueberries and raspberries, are packed with vitamins, antioxidants and water. While their water content may vary slightly depending on the type of berry, they generally range from 85 per cent to 92 per cent water. The combination of water and nutrients in berries supports hydration, aids in cellular repair and helps combat oxidative stress. Antioxidants found in berries, such as vitamin C and polyphenols, play a crucial role in reducing inflammation, boosting immune function and protecting against chronic diseases.

Tomatoes: This summer staple boasts a high water content of about 95 per cent. It is rich in vitamins, minerals and antioxidants like lycopene, which has been known to reduce the risk of heart disease and certain types of cancer. Incorporating fresh tomatoes into salads, sandwiches or sauces can be a delicious and hydrating way to enjoy summer meals.

Leafy greens: These include lettuce, spinach and kale. These are not only nutrient-dense but also contain a significant amount of water, typically ranging from 90 per cent to 96 per cent. Known to aid digestion, immune function and cardiovascular health.

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Navratri fasting diet: Which foods to lose weight and detox with?

Navratri fasting diet: Which foods to lose weight and detox with?

 

What’s Navratri fasting but a ritualized version of the once-a-day-meal plan associated with intermittent fasting? It allows you to repair and reset your body, sleep and rest. Of course, it has enough checks and balances to ensure that your hunger pangs do not kick in and that you can detoxify your body over a period of nine days without giving into indulgence. Evidence suggests that this results in fat reduction and some weight loss as you become self-disciplined and correct your food choices.

THE SCIENCE OF THE THALI

The science of the Navratri meal plan is pretty simple. It is low carbohydrate, rich in fibres and plant protein, and includes fruits, vegetables and nuts rich in micronutrients. It hydrates your system with a heavy reliance on liquids. The first energy burst comes from fruits, which take time to be digested. So, by the time you get to your once-a-day-thali, which is again a balanced meal, you cannot overeat. And since you are not allowed to sleep for two hours after your big thali (ritualized as your meditative hours), the food doesn’t sit heavy on your stomach. Instead, it calms your brain and helps you slip into deep sleep, healing your body in the process.

Navratri fasting diet: Which foods to lose weight and detox with?

The platter is heavy on legumes in the north, tapioca and tamarind in the south, which help in energy distribution. Millets and roots feature abundantly as does sabudana or sago, a complex carbohydrate or resistant starch, which gives energy, regulates blood pressure and improves the nervous system. Instead of chutneys and pickles, the yogurt slurry with neem flowers, raw mango, jaggery, pepper powder and coconut shavings increases your saliva and helps you masticate your food better. This prevents cravings.

MILLETS TO THE RESCUE

The best is Samak rice, also known as barnyard millet. These creamish tiny seeds are high in resistant starch, which slows down sugar release in the bloodstream and is packed with fibre, protein and micronutrients like zinc and iron. “Samak is gluten-free, high in fibres and protein as well as low in calories, which means it can help you lose weight if eaten over a sustained period of time,” says holistic health expert Dr Mickey Mehta. It further suppresses body inflammation, improves gut health and reduces LDL or bad cholesterol in the body. “Iron is key to regulating body temperature and maintaining respiratory health during a change of seasons. Samak rice is low in phytic acid, so enables greater absorption of key minerals like calcium and magnesium,” he adds.

The gluten-free rajgira (amaranth) has more than 10 per cent protein while kuttu (buckwheat millet) provides a good dose of calcium, iron, vitamin B6 and magnesium. These millets are rich in micronutrients, have a medium glycemic index (GI) of about 45. “Cook them with vegetables like spinach, bottle gourd, carrots and other seasonal vegetables to reduce the overall load. In fact, insulin and glucose receptors in the body get activated by the rich magnesium content in millets,” says Dr Mehta.

Sendha namak or rock salt helps take care of our sodium and potassium levels and rids the body of water retention. “It controls your blood pressure and helps you absorb minerals better than common salt. Buttermilk is rich in probiotics and good for gut health,” explains Dr Mehta.

WHICH VEGETABLES, FRUITS WORK?

Choose water-based fruits and vegetables like gourds and pumpkin, which sit easy on the stomach. Says Vani Krishna, Chief Nutritionist, Manipal Hospital, Bengaluru, “Potatoes and sweet potatoes are commonly consumed for energy. But since these have high carbohydrates, include them as part of your daily recommended calorie allowance and do not factor them in as vegetables. People with diabetes can have fruits as per their usual guidelines, providing a maximum of 30 gram carbohydrates per day, to be had in two portions.”

Sendha namak or rock salt helps take care of our sodium and potassium levels and rids the body of water retention. “It controls your blood pressure and helps you absorb minerals better than common salt. Buttermilk is rich in probiotics and good for gut health,” explains Dr Mehta.

WHICH VEGETABLES, FRUITS WORK?

Choose water-based fruits and vegetables like gourds and pumpkin, which sit easy on the stomach. Says Vani Krishna, Chief Nutritionist, Manipal Hospital, Bengaluru, “Potatoes and sweet potatoes are commonly consumed for energy. But since these have high carbohydrates, include them as part of your daily recommended calorie allowance and do not factor them in as vegetables. People with diabetes can have fruits as per their usual guidelines, providing a maximum of 30 gram carbohydrates per day, to be had in two portions.”

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7-morning habits that will change your life within a month

7-morning habits that will change your life within a month

The way we start our mornings sets the tone for the rest of the day​

Cultivating positive habits in the morning can have a profound impact on our physical health, mental well-being, and overall productivity. By incorporating seven simple yet powerful morning rituals into your daily routine, you can transform your life within just one month. These habits, when practiced consistently, can help you feel more energized, focused, and motivated to tackle whatever challenges come your way.

Practice mindfulness and meditation​

The practice of mindfulness and meditation has been scientifically proven to reduce stress, improve focus, and enhance overall well-being. Take a few minutes each morning to sit in quiet reflection, focusing on your breath and observing your thoughts without judgment. This simple practice can help you cultivate a sense of inner peace and clarity that will carry you through the challenges of the day. Over time, you’ll notice increased resilience and a greater capacity to handle stress with grace and equanimity.

7-morning habits that will change your life within a month

Pay attention to hydration and nutrition​

Hydrating your body first thing in the morning is essential for jumpstarting your metabolism and rehydrating after a night’s sleep. Drink a glass of water as soon as you wake up to replenish lost fluids and kickstart your digestive system. Follow this with a nutritious breakfast consisting of whole foods such as fruits, vegetables, lean proteins, and healthy fats. Fueling your body with nutrient-dense foods provides sustained energy throughout the day, improving cognitive function and mood.

 is a must​Physical activity​

Physical activity is not only vital for maintaining a healthy body but also for boosting mood and mental clarity. Incorporate some form of exercise or movement into your morning routine, whether it’s a brisk walk, yoga session, or strength training workout. Aim for at least 30 minutes of moderate-intensity exercise each day to reap the numerous benefits, including increased energy, improved mood, and enhanced cognitive function. Regular exercise also promotes better sleep, helping you wake up feeling refreshed and rejuvenated each morning.

​Practice gratitude​

Cultivating an attitude of gratitude is a powerful way to shift your perspective and foster a positive mindset. Take a few moments each morning to reflect on the things you’re grateful for in your life, whether it’s your health, relationships, or opportunities. Keeping a gratitude journal can help you maintain this practice consistently, allowing you to focus on the abundance rather than scarcity in your life. By starting your day with gratitude, you’ll cultivate a sense of optimism and appreciation that will permeate every aspect of your life.

Set and visualize your goals​

Setting intentions and visualizing your goals is a powerful way to manifest your dreams into reality. Take time each morning to clarify your goals and visualize yourself achieving them with clarity and conviction. Write down your goals, both short-term and long-term, and break them down into actionable steps. Visualize yourself accomplishing these steps and experiencing the feelings of success and fulfillment that come with achieving your goals. By starting your day with purpose and direction, you’ll be more motivated and focused on taking consistent action towards your dreams.

Mindful screen time and digital detox​

In today’s digital age, it’s all too easy to get caught up in the constant barrage of notifications, emails, and social media updates. Take control of your technology use by implementing a digital detox as part of your morning routine. Start by refraining from checking your phone or other devices for the first hour after waking up, allowing yourself time to ease into the day without distractions. Use this time instead to engage in activities that nourish your soul, such as reading, journaling, or spending quality time with loved ones. By setting boundaries around your technology use, you’ll reclaim precious time and mental space for the things that truly matter in life.

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Try this 5-ingredient watermelon strawberry smoothie for your skin woes

Try this 5-ingredient watermelon strawberry smoothie for your skin woes

Summer’s here, and the scorching sun, dry air, and increased sweating can leave your face feeling parched and dull. But fret no more! Celebrity chef Simone Kathuria offers a simple 5-ingredient recipe for a refreshing watermelon strawberry smoothie that might just be your new summer go-to.

Here’s how to whip up this radiance-boosting beverage:

  • Gather chopped watermelon, frozen strawberries, lemon juice, mint leaves, and honey.
  • Wash the fresh ingredients thoroughly.
  • Combine the chopped watermelon and frozen strawberries in a blender.
  • Add lemon juice, mint leaves, and honey to taste.
  • Blend until smooth and creamy. Serve chilled!

Why you must add this smoothie to your summer diet

As Dr Henna Sharma, consultant dermatologist at Yatharth Hospital, Noida Extension, explains, with warmer months come cravings for refreshing and nourishing drinks. This smoothie ticks all the boxes for a summer skincare staple:

*Hydration: Watermelon and lemon juice are both water-rich, keeping you hydrated on scorching days. Proper hydration is vital for healthy skin and overall well-being.

*Antioxidant powerhouse: Watermelon, strawberries, and honey are all packed with antioxidants that combat free radical damage, reducing inflammation, preventing premature aging, and supporting healthy skin

*Cooling properties: Mint leaves and the refreshing flavours of watermelon and lemon create a delightful cooling effect, making this smoothie a perfect choice for hot weather.

*Nutrient boost: This fruity concoction provides a variety of essential vitamins and minerals like vitamin C, vitamin A, potassium, and antioxidants, all beneficial for overall health and immunity.

Malvika Fulwani, a clinical dietitian and certified diabetes educator, suggests prioritising whole fruits over juices or smoothies. However, she notes that smoothies are easy to prepare and can be consumed on the go, making them a convenient option during busy summer days.

Dr Sharma adds that certain individuals may need to be cautious or avoid this smoothie altogether due to specific health conditions:

*Citrus allergy: The presence of lemon juice makes this smoothie unsuitable for those with citrus allergies, who may experience itching, swelling, or hives.

*Diabetes management: While the natural sugars in watermelon and strawberries are generally healthy, individuals with diabetes should monitor their intake of sugary drinks, including smoothies, to maintain healthy blood sugar levels.

*Mint sensitivity: Some people may experience digestive discomfort or allergic reactions to mint. If you have a known sensitivity, skip the mint or substitute it with another herb.

*Low-carb considerations: The natural sugars in fruits can add up quickly. Those following a low-carb or ketogenic diet may want to explore lower-carb options.

Fulwani recommends customising smoothies to your preferences and dietary needs. “Incorporate yogurt, nuts, seeds, or protein powder for added nutrition,” she suggests. “For personalised guidance, consult a qualified healthcare professional,” she concludes.

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Stressbuster snacks: 5 foods to beat stress and promote relaxation

Stressbuster snacks: 5 foods to beat stress and promote relaxation

We often indulge in comfort food when we are stressed out and end up feeling more miserable due to the additional calories as well as its impact on our mood. Be it a slice of sinful dessert, a piece of deep-fried samosa or a handful of crunchy cookies, these feel-good munchies may brighten up the mood for a moment or two, but dull the senses, leading to increase in your stress levels rather than calming you for the challenge ahead. If you look for such comfort foods during a high-stress day, you are likely to stress about your weight gain in long term. So, to ease your day, it is important to pick your snacks with care and include nutrient-rich treats be it makhana, almonds, berries or Greek Yoghurt. These foods will not only beat your stress but also keep your energy levels high.

Stressbuster snacks: 5 foods to beat stress and promote relaxation

As a nutritionist, I often advise my patients to avoid stress eating, especially reaching for junk food. Instead, I recommend keeping fruits and a handful of almonds nearby for healthier snacking options. Makhanas are also a good choice for snacking. It’s important to shift our focus from just snacking to healthy snacking,” says Dr. Rohini Patil, MBBS and Nutritionist.

BEST FOODS TO BEAT STRESS

Dr Patil shares five foods that can ease your stress and promote relaxation

1. Bananas

Next time you’re feeling overwhelmed, consider reaching for a banana. Bananas are packed with nutrients that can help soothe your nerves. Bananas contain potassium, which helps regulate blood pressure and maintains steady heart function, even during stressful situations. Additionally, they’re a convenient and portable snack that you can take anywhere.

2. Almonds

Almonds play a crucial role in combating stress due to their rich nutrient profile. They are packed with magnesium, which promotes relaxation and helps combat stress. Additionally, their high vitamin E content acts as an antioxidant, protecting the body from the harmful effects of stress-induced free radicals. Snacking on a handful of almonds daily can be a convenient and effective way to alleviate stress.

3. Green tea

Sipping on a cup of green tea can feel like giving your body a hug from the inside. Green tea contains an amino acid called L-theanine, which has been proven to promote relaxation and decrease stress levels. So, instead of opting for that third cup of coffee when you’re feeling frazzled, consider brewing a soothing cup of green tea instead.

4. Seasonal berries and fruits

Having seasonal berries and fruits are also handy options. They are rich in Vitamin C which helps to combat stress. Oranges, grapefruit, watermelon, strawberries, blueberries, raspberries are best suited, also they are loaded with antioxidants which help in decreasing stress and anxiety. They also boost your mood, making you feel light and fresh.

5. Makhana

Makhana is a great snacking option, it is packed with micronutrients like calcium, phosphorus, magnesium and it also contains antioxidant compounds like gallic acid and epicatechin which reduces inflammation and protects against stress and other health conditions. Munching on Makhana roasted in ghee along with some ghee roasted almonds is the best combination.

6. Greek yoghurt

Did you know that your gut health can influence your stress levels? That’s where Greek yoghurt comes in handy. Packed with probiotics, it promotes a healthy balance of bacteria in your gut, which can help reduce feelings of stress and anxiety. Enjoy it as a snack on its own or use it as a creamy topping for your favourite dishes – either way, your gut will thank you for it.

By snacking on these foods, you can nourish your body and mind, leaving you feeling calmer, happier, and more resilient in the face of life’s challenges.

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8 Health Benefits Of Consuming Oatmeal

8 Health Benefits Of Consuming Oatmeal

Oatmeal is a highly nutritious food packed with various health benefits. The health benefits of oatmeal stem from its nutrient-rich composition, including fibre, vitamins, minerals, and antioxidants, as well as its ability to positively impact various physiological processes in the body. Keep reading as we share the many benefits we can achieve from consuming oatmeal.

8 Health Benefits Of Consuming Oatmeal

8 Ways consuming oatmeal is beneficial for our health:

1. Rich in nutrients

Oatmeal is loaded with essential vitamins, minerals, and antioxidants, including manganese, phosphorus, magnesium, iron, zinc, folate, vitamin B1 (thiamine), and vitamin B5 (pantothenic acid). These nutrients play vital roles in various bodily functions, such as metabolism, energy production, and immune system support.

2. Heart health

Oatmeal contains beta-glucan, a type of soluble fibre that has been shown to lower cholesterol levels, particularly LDL cholesterol (the “bad” cholesterol). Beta-glucan forms a gel-like substance in the digestive system, which binds to cholesterol and helps eliminate it from the body, thereby reducing the risk of heart disease and stroke.

3. Blood sugar regulation

The soluble fibre in oatmeal also helps stabilise blood sugar levels by slowing down the absorption of glucose into the bloodstream. This can be particularly beneficial for people with diabetes or those at risk of developing diabetes, as it can improve insulin sensitivity and reduce spikes in blood sugar levels after meals.

4. Improved digestive health

Oatmeal is a good source of both soluble and insoluble fibre, which aids in digestion and promotes regular bowel movements. Soluble fibre adds bulk to stool and prevents constipation, while insoluble fibre helps move food through the digestive tract more efficiently, reducing the risk of digestive disorders such as constipation, diverticulosis, and colon cancer.

5. Weight management

Due to its high fibre content and ability to promote satiety, oatmeal can help you feel full for longer periods, which may aid in weight management by reducing overall calorie intake. Additionally, oatmeal is a low-calorie food that provides sustained energy, making it an ideal choice for breakfast or snacks.

6. Improved skin health

Oatmeal contains compounds called saponins, which have cleansing and moisturizing properties that can soothe irritated skin and relieve itching associated with conditions like eczema and psoriasis. Oatmeal baths and topical oat extracts are commonly used in skincare products to help hydrate and protect the skin barrier.

7. Enhanced immune function

The vitamins and minerals in oatmeal, such as zinc, selenium, and vitamin E, play essential roles in immune function and can help strengthen the body’s defenses against infections and diseases. Additionally, the beta-glucan in oatmeal has been shown to stimulate immune cells and enhance their ability to fight off pathogens.

8. Lower blood pressure

Some studies suggest that oatmeal consumption may help lower blood pressure levels, thanks to its high fibre content and the presence of certain bioactive compounds. By reducing cholesterol levels and promoting blood vessel health, oatmeal may contribute to improved cardiovascular function and lower blood pressure readings.

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Top 10 protein-rich foods for people with sedentary lifestyle

Top 10 protein-rich foods for people with sedentary lifestyle

Protein is an important component of a balanced diet and its consumption is crucial for muscle repair, hormone production, immune function. Adequate protein intake is advised for sustaining energy levels throughout the day, growth, development and repair. However, consuming too much protein can lead to side effects and cause digestive discomfort and may also put a strain on the kidneys, particularly in individuals with pre-existing kidney conditions. It’s recommended to consume protein within the recommended dietary guidelines and to break down the protein intake evenly throughout the day to support optimal digestion and absorption.

Top 10 protein-rich foods for people with sedentary lifestyle

“In today’s sedentary lifestyle, maintaining a balanced diet is crucial for overall health and well-being. While physical activity plays a significant role in determining nutritional requirements, ensuring an adequate intake of protein remains essential for everyone, including those with limited activity levels,” says Dr. Shailesh Gondane, Nephrologist-Renal Specialist, Ruby Hall Clinic, Hinjewadi Pune.

“Incorporating a variety of these protein-rich foods into meals and snacks can help individuals with sedentary lifestyles meet their nutritional needs while supporting muscle health and overall well-being. Remember to balance protein intake with other essential nutrients and maintain a healthy, well-rounded diet to optimize health outcomes,” adds Dr Gondane.

TOP PROTEIN-RICH FOODS FOR PEOPLE WITH INACTIVE LIFESTYLE

Dr Gondane shares top 10 protein-rich foods tailored specifically for individuals leading sedentary lifestyles:

1. Skinless, boneless chicken: Lean and versatile, chicken is a go-to protein source. It boasts high-quality protein content while being relatively low in fat, making it an excellent choice for those watching their calorie intake.

2. Fish: Not only rich in protein, but fish also provides essential omega-3 fatty acids crucial for heart and brain health. Opt for varieties like salmon, tuna, or mackerel to boost your protein intake while reaping the benefits of healthy fats.

3. Eggs: A nutritional powerhouse, eggs are a complete protein source, containing all essential amino acids. Whether boiled, scrambled, or poached, eggs offer a convenient and affordable way to add protein to your diet.

4. Cheese: While indulging in moderation, cheese can be a flavourful addition to meals. It’s low in fat and high in protein, making it a filling and nutritious option for sedentary individuals looking to meet their protein needs.

5. Lentils: As a rich source of plant-based protein, fibre, and various nutrients, lentils are perfect for those seeking vegetarian or vegan options. Incorporate lentils into soups, stews, or salads for a satisfying and protein-packed meal.

6. Beans: Whether black beans, kidney beans, chickpeas, or pinto beans, legumes are a fantastic protein source for sedentary lifestyles. They’re also rich in fibre and complex carbohydrates, aiding in digestion and providing sustained energy.

7. Tofu: Made from soybeans, tofu is a complete protein and a staple in vegetarian and vegan diets. Its versatility allows for various culinary applications, making it an excellent addition to stir-fries, salads, or sandwiches.

8. Nuts and Seeds: Almonds, peanuts, walnuts, chia seeds, and hemp seeds are all nutrient-dense options rich in protein and healthy fats. Snack on a handful of nuts or sprinkle seeds over yogurt or oatmeal to boost your protein intake throughout the day.

9. Greek Yoghurt: Creamy and satisfying, Greek yoghurt is packed with protein, calcium, and probiotics. Choose plain, unsweetened varieties to avoid added sugars and enjoy it as a snack or as a base for smoothies and dips.

10. Quinoa: As a complete protein source, quinoa contains all nine essential amino acids, making it an ideal grain for those seeking plant-based protein options. Use quinoa as a base for salads, stir-fries, or as a nutritious alternative to rice or pasta.

How much protein do you know as per your age, health conditions and kidney function?

It’s important to note that individual factors such as age, hydration status, overall diet, and underlying health conditions can also influence how protein intake affects kidney function.

“Recommendations regarding protein intake should be personalized and consider an individual’s unique circumstances both sedentary and active individuals may experience changes in kidney function in response to protein intake, but the impact can vary depending on factors such as activity level, overall health, and genetic predisposition. While sedentary individuals may need to be cautious about excessive protein intake, physically active individuals generally have higher protein requirements to support muscle health and performance. However, it’s essential for all individuals to maintain balanced diets, stay hydrated, and consult healthcare professionals for personalized nutrition advice, especially if they have concerns about kidney health,” says Dr Gondane.

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Addicted to junk food and can’t seem to stop? Here’s how to overcome it

Addicted to junk food and can’t seem to stop? Here’s how to overcome it

It is no secret that eating junk food is bad for your overall health, however, consumption of ultra-processed, packaged foods continues to be on the rise. Children from a young age are exposed to these harmful items containing unhealthy fats, preservatives and additives. This early exposure can lead to long-term dependency to satisfy cravings.

According to a 2023 study published in the National Library of Medicine, “Junk food and sweetened and alcoholic drinks are included in the category of foods with a major risk for metabolic syndrome, which is complicated with serious consequences for health, and even the risk of premature death in the case of long-term excessive consumption associated with an unbalanced and sedentary lifestyle.”

Addicted to junk food and can’t seem to stop? Here’s how to overcome it

Given the detrimental effects of consuming junk food on a regular basis, it is important to educate yourself on what causes it, what the harmful effects are and how to overcome the addiction by choosing healthier alternatives.

What underlying factors cause an addiction to junk food?

In conversation with indianexpress.com, clinical dietician and certified diabetes educator, Kanika Malhotra, informs that addiction to junk food can stem from various underlying factors:

Biological factors

Certain ingredients in junk food, like sugar, salt, and unhealthy fats, can trigger dopamine release in the brain, similar to addictive substances. This can lead to cravings and compulsive consumption.

Psychological factors

Emotional eating, stress, boredom, and low mood can drive individuals to seek comfort in junk food as a quick and easy solution to alleviate negative emotions.

Environmental factors

Easy accessibility, affordability, and aggressive marketing of junk food can normalize its consumption, making it a convenient choice amidst busy lifestyles.

Social factors

Peer pressure, cultural norms, and social gatherings often revolve around the consumption of unhealthy foods, reinforcing addictive behaviours.

Why is it often difficult for individuals to break free from this cycle?

It is difficult to completely get over any form of addiction; and junk food addiction is no different. Many who convince themselves to stop consuming unhealthy meals, eventually find themselves unable to break free from the cycle. According to Malhotra, letting go of your cravings can be challenging due to several reasons:

Physiological dependence

Consuming junk food regularly can lead to physical dependence on certain ingredients, making withdrawal symptoms, such as cravings and mood swings, difficult to manage.

Habit formation

Long-term consumption of junk food reinforces neural pathways associated with cravings and rewards, making it hard to break the habit.

Psychological dependency

Emotional attachment to certain foods and coping mechanisms can make it psychologically challenging to adopt healthier dietary patterns.

Social pressure

Social environments that encourage or normalise junk food consumption can make it harder for individuals to resist temptations and make healthier choices.

What are some practical strategies or techniques that individuals struggling with junk food addiction can implement?

For those struggling to get over their addiction and are searching for robust strategies to avoid eating junk food once-and-for-all, Malhotra suggests the following:

Gradual changes

Start by gradually reducing the consumption of junk food while incorporating more whole, nutrient-dense foods into your diet.

Meal planning

Plan and prepare healthy meals and snacks in advance. This will help you develop the habit of cooking as well as avoid compulsive eating of junk food on a daily basis.

Mindful eating

Practice mindful eating by paying attention to hunger cues, savoring each bite, and being aware of emotional triggers for overeating.

Seek support

Join support groups, enlist the help of a qualified clinical dietitian, or involve friends and family in your journey towards healthier eating habits.

Find healthy substitutes

Identify healthier alternatives to your favourite junk foods, such as homemade versions or healthier snack options which are widely available in markets today.

Address underlying issues

There could be more than what meets the eye here. In case all else fails, seek professional help to address underlying emotional or psychological factors contributing to junk food addiction.

In the end, it is helpful to understand that addiction to salty and sugary snacks and drinks mostly stems from the person becoming desensitised to dopamine over a period of time due to excessive consumption. The addiction faced by an individual can range from mild to severe, leading to a myriad of health problems including obesity, type 2 diabetes, cardiovascular disease, and certain types of cancer.

Being aware of your addiction is the first step to making the right decisions. So, follow the instructions prescribed by the expert or your own doctor, and stick to it with conviction in order to lead a more fulfilling, healthy, and longer life.

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Have you been drinking water from a plastic bottle? Here’s why it could be harmful

Have you been drinking water from a plastic bottle? Here’s why it could be harmful

A recent study, published in the Proceedings of the National Academy of Sciences, has caught the eyes of many in the medical fraternity due to the alarming results described in it, and is being widely discussed by many on social media.

According to it, “The exposure to the micro-nano plastics from regular bottled water was at the level of 105 particles per liter, which is two to three orders of magnitude more than the previously reported results merely focusing on large microplastics.”

This means that in every liter of water stored in plastic bottles, researchers found over 100,000 nanoplastic molecules, Medscape mentioned in an article. It states, “Because of their small size, these particles can enter the bloodstream, cells, and the brain, thus posing potential health risks.”

To confirm what the risks are and how to avoid them, we speak to Dr S A Rehman, General Medicine, Associate Professor, Noida International Institute of Medical Sciences and Hospital.

What are the potential health risks associated with drinking water from plastic bottles?

Due to chemicals like bisphenol-A (BPA) and phthalates that dive into the water, particularly when the bottles are exposed to heat or sunshine, Dr Rehman explains, plastic water bottles may be harmful to your health.

He continues, “Endocrine disruptors including BPA and phthalates are scientifically connected to challenges with development, reproduction, and hormone imbalances. Water that is contaminated by microplastics may cause inflammation and harm to cells.”

Referring to the research, he adds that chronic exposure to nanoparticles may increasethe risk of developing chronic diseases like cancer and cardiovascular disorders, however he reminds, the long-term effects are still being studied. “Limiting the amount of plastic usage and using filtered tap water can help lower your exposure to these dangerous particles”, he adds.

Direct and long exposure to sunlight, according to Dr Rehman, can increase the chance of developing cardiovascular disorders, such as cancer, and other harmful health outcomes. He favours the use of reusable glass or stainless steel containers instead as they can reduce these dangers and encourage improved general health.

Are there any alternatives to plastic water bottles to ensure safe and convenient hydration?

Dr Rehman mentions a number of safer and more practical options when it comes to consuming water. “Stainless steel bottles preserve the quality of the water, are strong, and contain no BPA. Because they are non-toxic and do not leach chemicals, glass bottles are still another great choice. Eco-friendly alternatives include sustainable and biodegradable plant-based or bamboo bottles.

“You can avoid using single-use bottles by installing a high-quality water filtration system at home, which guarantees access to clean, safe drinking water,” he recommends. These substitutes not only improve individual health, he stresses, but also lessen the harm that plastic waste causes to the environment.

Furthermore, he insists that spreading awareness to others through leading by example will help more people to make the switch from plastic bottles to safer options. “Include prompts to routinely consume eight glasses of water a day or more. People can lessen their use of plastic and encourage better hydration practices for the environment and themselves by implementing these adjustments,” he says.

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