Why breakfast is important?
Friday, 17 February 2017
Morning hours are the rush hours. Waking up to go to the office, getting kids ready for school, planning to pack the lunch box and if possible a little exercise keeps you busy to an extent that sometimes you ignore your breakfast, the most important meal of the day.
The urban Indians, especially, compromise with their breakfast and take whatever is available in a hurry without giving a thought to the need for a balanced diet. However, breakfast should be the most nutritious meal of the day as it kick starts your day, feeds your mind, and fuels your body to keep you performing for the next 14 to 16 hours.
Why breakfast is important?
Why breakfast is important?
· It is the first meal after a long fasting gap of the whole night, so your blood glucose level is low and you are low in energy.
· Improper breakfast or skipping a breakfast keeps your mood low and stress level high
· You need more concentration and focus that comes with a full stomach
· A balanced breakfast plate prevents you from picking any unhealthy food when you feel hungry
Facts about breakfast in India
It is surprising that Indians take a lot of chance with their breakfast. While the first food in the empty stomach should be pure and easily digestible, it comprises of fatty and oily food. Mostly, Indians eat dosa, idly, paratha, vada pav, poha, puri, etc accompanied with potato curry. All these foods are heavy and oily and there is no balance of nutrition. Most of the energy is provided by fatty food and the contribution of protein is less which should actually be high.
Small Tweaks to Enhance Nutrition Value of Your Breakfast
· Replace white bread with brown or multi grain bread
· Prefer grilled or baked fish, paneer, or any other food item over fried food
· Don’t forget to drink a glass of milk which is quick to take and good for your calcium requirements
· One boiled egg or paneer will meet your protein requirement
· Prefer fresh juice or fruits. Don’t go for packaged juices despite of the attractive advertisements on TV
· One bowl of freshly cooked oats accompanied with a small bowl of sprouts can be filling as well as rich in nutrition
· Poha, upma, or steamed idlis are a good choice for breakfast but accompany them with whole grain items, juices, milk, or curd at last to make it a balanced breakfast
· Yoghurt smoothies can be a great addition to your breakfast which is tasty and healthy both
Take your breakfast seriously and make entry to a refreshing day where your body and mind will work most actively.
Friday, 10 February 2017
Our body is an assembly of various organ systems that work together in a complex manner. The cellular wear and tear, dysfunctions, and deposit of unwanted elements is obvious in our body which has different types of intakes. Technically, this clogs and jams the regular functionality of our body systems which gets unnoticed. We face a number of difficulties, but fail to realize that it is call for body detoxification.
Some signs that point towards the need of a body detoxification are listed below.
- Body Odor and smelly mouth: If you are getting body odors and your mouth is also smelling bad and you don’t know the reason for it, it may be a call for detoxification.
- Stress and Insomnia: If you feel stressed out chronically, don’t get sleep at night, and not able to concentrate on any of your work, you need to flush out the causing elements from your body through detoxification.
- Bloated stomach and indigestion: Bloated stomach will make you feel like you are always full. You will have less appetite, sour taste in your mouth, and your bowel movement will also not be regular. It requires an intestinal cleansing or an intestinal detoxification.
- Acne, itchy skin, and sweating: The texture of your skin is also a big indicator that you need a detoxification. If you are getting enough sweats, acne, pimples, or itching in your skin, it might be due to toxins inside the body.
Most of us have one or more of these symptoms, but being busy in our daily lives, we don’t think of getting rid of it. Going to doctor seems easy, but a few pills will not act on all of your problems simultaneously. However, a complete body natural detoxification might help for many of your problems.
Complete body detox is a step-wise process that aims at eliminating harmful organisms, metals, and chemicals from the body and cleanses the stomach, colon, kidneys, and liver.
Detoxification is avoiding something from your diet and including something in your diet.
- Here are some natural ways of detoxification and some dos and don’ts for a toxin free body.
- Water is the most important element that facilitates detoxification. Drink more water and not the soft drinks, caffeine, sports drink, sodas or other packaged drinks.
- Replace your meal with a detoxifying smoothie for three to more days.
- Replace your morning coffee or tea with green tea. Include more of herbal tea throughout the day.
- Strict to a raw, organic, and vegan diet. Eat less, drink more, and always try to eat more of raw things.
- Completely avoid fast food, processed food, and sugary food.
- Exercise and meditate.
These are the modest way of gradual body detoxification that you can easily inculcate in your daily life without any risk. However, there are some quick and short-term cleansing methods that should be carried out with expert’s guidance.
I hope these home tips for body detoxification will definitely help you to rejuvenate your body and feel more healthy and fit.
Friday, 3 February 2017
The biological phenomenon of a woman is no more a secret. The detailed information about menstrual cycles, pregnancy, perimenopause, and menopause are a few things that every girl and woman should be aware of to pass the phase in a healthy state of mind and body. In this blog, I will discuss about the phenomenon of menopause, which is defined as the cessation of menstrual cycle. There may be some variation in the menopause age, however, commonly it happens between the age of late 40s and early 50s.
Few things you must know about menopause are listed below.
#1. Difference between perimenopause and menopause
Perimenopause is the phase just before the beginning of menopause.
In this stage, a woman might get irregular periods, gap between two menstrual cycles, and menopause symptoms like hot flashes, night sweats, and little weight gain. It happens because there is less production of female hormones from the ovaries. Once there is no menstruation for continued 12 months, the phase of menopause is said to be started.
#2. How to recognize you are getting hot flashes
Many times, women fail to realize that they are getting hot flashes due to menopause.
The main symptoms of hot flashes are a feeling of rise in body temperature, redness of skin, sweating, heart palpitations, and dizziness. Once the flashes end, you may find your body cold and normal again. The episodes of hot flashes may come several time in a day and may continue for a year or more.
#3. How to manage hot flashes and other symptoms of menopause
A few things that can help you manage this transition in the body is breathing exercises, easy dressing, AC or fan in your work area, hormone replacement therapy, and other medications diagnosed by the gynecologist.
Avoid triggers like alcohol, smoking, spicy food, and caffeine.
#4. Menopause may affect your bone and heart health
Due to lack of estrogen, the amount of calcium in your bone may decline making your prone to fractures and osteoporosis. Also, the elasticity of arteries reduces leading to affecting the normal blood flow. This condition may lead to cardiac palpitations.
Try to take a healthy diet for calcium and consult your doctor who may suggest a supplement. Exercising regularly and maintaining a good body weight is important for your heart.
#5. Menopause in women with hysterectomy
Signs of menopause will not be clear in women who have undergone hysterectomy. Only the identification of hot flashes may give you some signal of ongoing menopause. There are some blood tests which can find out the estrogen level to discover whether the ovaries are still working on not. Timely diagnosis will help you seek some treatment to prevent osteoporosis due to menopause.
#6. Hormone replacement therapy is not safe for everyone
There are some medical conditions which may prevent you to take HRTs. Discuss your medical history in details with the doctor. Opting for some lifestyle changes to manage the symptoms of menopause is always a better choice. Avoid triggers, reduce the room temperature, dress lightly, exercise regularly, and reduce weight to pass this phase without any hard medication.
Conclusion: Menopause is a natural phenomenon which happens to every woman. A little awareness about the upcoming phase of life may help in designing ways to face it and pass it easily. Develop your own remedies which works better for you while seeking medical advices time to time.