*

Featured Post

Nutrition and Hormonal Balance

  Good Morning,  Nutrition and Hormonal Balance As an acupuncturist in the area of fertility, I realize tha...

Subscribe Updates via email

Subscribe Updates via email

Enter your email address:

Wednesday, May 11, 2022

Cancer Symptoms: Signs Your Body Pain Is Due Could Indicate Cancer

What you need to know about pain associated with cancer
Cancer is a chronic illness that is treatable if detected early. However, there are no specific signs or symptoms that could indicate cancer. In many cases, cancers are detected when they're already in an advanced stage, making it difficult for the doctors and medical professionals to treat.

Body pain can indicate cancer. However, they're not an early symptom, but signal that the cancer has spread to other parts of the body including the nerves and the organs. In such circumstances, your doctor may prescribe certain medications to alleviate the pain and would investigate the location of the pain.

However, how much pain you feel or experience depends on several factors including what type of cancer you have, how advanced it is and the area where it is located. Most people are aware of cancer pain that are acute and chronic, but there are types of cancer pain that you probably haven't heard about.

Types of cancer pain
Somatic: Somatic pain is the most common type of pain experienced by patients with cancer. It is characterized by an aching, throbbing or cramping pain that is localized intermittent and constant.

Neuropathic: Neuropathic pain is another type of cancer pain caused by nerve damage from either the cancer itself or due to treatments such as chemotherapy, radiotherapy and/or surgery. This type of pain is identified by a burning or tingling sensation.

Visceral: Visceral pain constitutes 28% of cancer-associated pain. Viscera refers to the internal organs inside a cavity of the body such as the chest, abdomen or the pelvis. Any pain in such areas is called visceral pain. In terms of cancer, when the tumor puts pressure on one or more of these organs, it can lead to a throbbing pain.

Acute and chronic pain: An acute pain is usually caused by an identifiable activity such as an injury and is usually short term, which means it can come and go from time to time. On the other hand, chronic pain can linger on for months.

Signs of cancer pain
According to Mayo Clinic, pain associated with cancer can be "dull, achy, sharp or burning". It could also be "constant, intermittent, mild, moderate or severe."

"Pain could happen if the cancer grows into or destroys nearby tissue. As a tumor grows, it can press on nerves, bones or organs. The tumor can also release chemicals that can cause pain," the health body explains.

Factors that can help your doctor understand your pain
It is imperative that you contact your doctor if you have sharp, persistent pain, pain that is recurrent and interferes with your daily routine. In order to help your healthcare provider understand your pain and diagnose your condition, here's what you need to be prepared with.

- Severity of your pain

- The location of the pain

- What type of pain you have (Is it sharp, dull, stabbing, achy?)

- Is there something that increases the pain?

- What makes the pain worse or better?

- Pain relief measures you have taken and what has helped?

How much pain you have may depend on a wide range of factors including the type of cancer you have, the location, the stage of cancer you are in and whether the disease itself or the treatments have damaged your nerves.

Symptoms of cancer you must not ignore
Here are some cancer symptoms you should not ignore.

- Extreme fatigue

- Bleeding and unexplained bruising

- Unexplained weight loss

- Sudden growth of lumps

- Skin changes

Treatment
Cancer pain can be treated. Depending on the intensity of your pain, your options may vary. Doctors may prescribe over-the-counter pain relievers, medications derived from opium or other prescription medications.

You can also undergo a nerve block procedure which could stop pain signals. Additionally, there are integrative therapies such as a massage, physical therapy, acupuncture, relaxation exercises, meditation and hypnosis.


Friday, December 3, 2021

Fruit juice is not your foe: Study names the one beverage that lowers blood sugar levels within 3 hours

Fruit juices are not recommended for diabetes patients due to the high sugar and low-fibre content that can spike blood glucose in no time. However, according to a new study, there is a particular variety of fruit juice that can mitigate blood sugar within a few hours.

Key HighlightsType-2 diabetes is a state wherein the pancreas does not produce enough insulin or the body becomes resistant to the hormone thereby restricting cells from absorbing glucose efficiently and raising blood sugar levels.Although rich in nutrients, fruits are high in fructose as well – naturally-occurring sugars – that are also likely to spike blood sugar levels.GI index defines the rate at which food breaks down and enters the bloodstream in the form of sugar.

Type-2 diabetes is a state wherein the pancreas does not produce enough insulin or the body becomes resistant to the hormone thereby restricting cells from absorbing glucose efficiently and raising blood sugar levels. Characterised by insulin resistance and spiking blood sugar levels, type-2 diabetes can be detrimental to health if not managed timely. For better management of the condition, experts recommend following a no-sugar and low-carbohydrates diet rich in proteins, healthy fats, essential minerals, vitamins, and complex carbs.

When it comes to following a low or no-sugar diet, fruits are the most controversial condiment. Although rich in nutrients, fruits are high in fructose as well – naturally-occurring sugars – that are also likely to spike blood sugar levels. And fruit juices are not recommended for diabetes patients due to the high sugar and low-fibre content that can spike blood glucose in no time. However, according to a new study, there is a particular variety of fruit juice that can mitigate blood sugar within minutes. Keep reading.
Can fruit juice lower blood sugar levels?

According to a study published in the journal Elsevier, the short-term effects of pomegranate juice on blood sugar levels were explored. Experts assessed the effect of juice intake on blood sugar in type-2 diabetes patients three hours after ingestion. The direct effect of fresh juice was demonstrated in the study. The blood samples of 85 participants with diabetes were taken after a 12-hour fast and then one and three hours after intake of 1.5ml of pomegranate juice per kilogram of body weight.

The results demonstrated a dip in blood sugar levels and even insulin resistance in type-2 diabetes patients three hours after juice ingestion. The effect was more potent in patients who had low blood sugar levels at the start. Although the results were similar for both men and women, it was less effective in elderly patients.

Are there other ways of lowering blood sugar levels?

For better management of blood glucose levels, it is recommended to go for low-glycemic index (GI) foods – foods that do not raise blood sugar levels drastically upon consumption. This defines the rate at which food breaks down and enters the bloodstream in the form of sugar. Some of the most common high GI foods include refined sugar, processed foods, desserts, sugary carbonated drinks, potatoes, white bread, and white rice. On the other hand, low GI foods include whole grains, oats, vegetables, and complex carbs like oats.

Additionally, getting ample workouts – two and half hours of exercise – every week can help with diabetes management.

The symptoms of type-2 diabetes to watch out for

Before going for a blood sugar analysis, watch out for the following signs to evaluate your risk of type-2 diabetes:

Frequent urination Unexplained weight loss Wounds that don’t heal easily Itching around private parts Excessive thirst Exhaustion

Friday, September 24, 2021

This dry spice from your mum's masala box helps regulate cholesterol and blood sugar

Key Highlights

  • Often used in tadka, tej patta is famed for its fragrance, flavour and medicinal properties
  • Diabetic patients often struggle with fluctuating blood sugar levels that often go abnormally high
  • Consuming 1-3 grams of bay leaves per day for a 30-days period helped in lowering blood sugar

New Delhi: Modern day lifestyles have caused several health disorders and conditions that warrant urgent attention. With more people developing obesity, diabetes and bad cholesterol levels, the incidence of health problems has grown drastically over the years. And while pharmacists and physicians continue to offer medical support for relief from symptoms, only a few turn to natural remedies like introducing diet alterations. And in an Indian household, where the kitchen is without a doubt the most fragrant corner, one never realises how the solution to spiking blood sugar and cholesterol can be managed with just some basic ingredients – some of them hidden in the spice box.

The box of health benefits



Your mum’s spice box could be small, yet special trove of treasure full of flavours and even health benefits. The little contains within that contain essentials like salt, turmeric, coriander, cumin and even amchur also house dry spices like black peppercorns, cloves, green and black cardamom and other masalas that enhance the flavour and nutrient profile of your meals that include vegetables, curries, pulaos and meat. While these spices are blessed with properties of better immunity and metabolism, there’s one that regulates blood sugar and cholesterol like no other – tej patta (bay leaf).

Often used in tadka, tej patta is famed for its fragrance, flavour and medicinal properties. Enriched with essential minerals, tej patta houses vitamin A and C, folic acid, calcium, magnesium and potassium. And for those struggling with diabetes and cholesterol, a touch of this spice could work wonders. Several studies published over the years reveal how much bay leaf intake can impact blood sugar levels.

Tej patta for blood sugar management


Diabetes is a chronic condition that develops over time and often goes unnoticed. When you consume too much of refined or simple sugars that break easily into the bloodstream, the pancreas releases insulin to regulate the same. However, over time, your body can become either insulin resistant or the pancreas might fail to produce the required amount – thereby resulting in diabete

Tej patta for cholesterol

A heart-friendly spice, bay leaves contain organic compounds like caffeic acid and rutin that strengthen capillary walls and regulate cholesterol levels – increase good cholesterol levels and eliminate bad cholesterol levels.



s.s.





Wednesday, August 25, 2021

vomiting in pregnancy

1. Try Changing Eating Patterns

  • For morning nausea, eat toast, cereal, crackers, or other dry foods before getting out of bed.
  • Eat cheese, lean meat, or other high-protein snack before bedtime.
  • Sip fluids, such as clear fruit juices, water, or ice chips, throughout day. Don’t drink lots of fluid at one time.
  • Eat small meals or snacks every two to three hours instead of three large meals per day.
  • Don’t eat fried, greasy, or spicy foods.
  • Avoid foods with strong odors that are bothersome. Or eat foods cold or at room temperature.

Friday, June 25, 2021

Your Blood Pressure Reading?

01/6Several things influence your blood pressure

For those suffering from hypertension, keeping a track of their blood pressure is crucial. This helps them monitor their heart health and thereby lower the risk of heart attack and stroke by taking medication whenever required. But to get an accurate number, it is crucial to take the reading at the right time and the right way. Several factors can cause blood pressure to rise and fall that includes your meal timing and the types of food you eat. Keep reading to know how eating and your food choices affect your blood pressure reading.

02/6​Measuring blood pressure after your meal

Our blood pressure tends to take a slight dip after meals. That's because after eating food, our body gets busy redirecting the blood to the digestive tract to help in the digestion process. This diversion of blood pressure may lead to a temporary decrease in the blood pressure in other parts of the body. To compensate for this change, the blood vessels in other parts of the body constrict, causing your heart to beat faster and with more pressure to maintain a healthy blood pressure level throughout the body.

03/6​What happens when blood pressure does not drop?

In some people, the blood pressure does not drop after meals because the blood vessels outside of the digestive system do not constrict. This condition is referred to as postprandial hypotension or low blood pressure after eating. The symptoms of postprandial hypotension include lightheadedness, dizziness, fainting, chest pain, vision disruption and nausea. Staying in a fasted state for long periods can also cause a drop in blood pressure.

04/6​What you eat also matters

If you are dealing with the issue of hypertension, you must also be careful about the kind of food you add to your diet. Some foods may elevate your blood pressure level and regular intake of such food possesses a long term risk. High intake of salt and saturated fat are linked with hypertension. So, it is best to have them in moderation. To stay healthy and fit add more protein, fiber, potassium and magnesium to your diet.

05/6​​How to get an accurate reading at home

Our blood pressure fluctuates throughout the day depending on the food we eat or the activities we perform. To get the correct reading, here are a few things that you must keep in mind.

Do not smoke or drink alcohol, or exercise for at least 30 minutes before taking the reading.

Make sure your bladder is empty while measuring the blood pressure

Sit with your back straight, legs uncrossed, and both feet flat on the floor. Rest the arm on a flat surface in a way that the upper arm is in line with the heart.

Rest comfortably for 5 minutes before taking a reading.

Place the monitor’s cuff on the upper arm.

Take two or three readings at 1-minute intervals

06/6​Normal blood pressure reading

The blood pressure monitoring machine displays two numbers, systolic (the top number) and diastolic (the bottom number). The systolic number represents the pressure when the heart is contracting while the diastolic reading depicts the pressure of the blood when the heart muscles relax. The blood pressure is measured in millimetres of mercury (mm Hg). As per the American Heart Association, there are five blood pressure categories.

Normal: Less than 120/80 mm Hg

Elevated: Systolic from 120 to 129 mm Hg and diastolic less than 80 mm Hg diastolic.

Hypertension Stage 1: Systolic ranging from 130 to 139 mm Hg or diastolic 80 to 89 mm Hg.

Hypertension Stage 2: Constantly at 140 mm Hg systolic or 90 mm Hg diastolic or higher.

Hypertensive Crisis: If the reading is higher than 180/120 mm Hg.

A hypertensive crisis is a medical emergency and requires immediate medical attention. In this condition, the blood vessel becomes inflamed and may leak fluid or blood. This makes it difficult for the heart to pump blood effectively, which leads to heart stroke or heart attack.


Wednesday, April 14, 2021

12 Simple Ways to Drink More Water

Your body is about 70% water, and drinking enough of it is vital for optimal health (1).

Water plays many roles in your body, including maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, and promoting cell health (12Trusted Source).

While everyone knows that it’s important to stay hydrated, doing so can be difficult at times.

Here are 12 simple ways to drink more water.

1. Understand your fluid needs

Before you decide to drink more water, you have to understand your body’s fluid needs.

A common recommendation for daily water intake is 64 ounces (1,920 ml), or 8 cups, but this is not based on science (3Trusted Source).

The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) and women about 90 ounces (2,700 ml) of fluid per day, including the fluid from water, other drinks, and foods (4).

However, NAM acknowledges that it isn’t ideal to make broad recommendations about fluid needs, as they depend on your activity level, location, health status, and more (5Trusted Source).

For most, simply drinking to quench your thirst will ensure you meet your fluid needs. Yet, you may need more fluid if you exercise regularly, work outside, or live in a hot climate (5Trusted Source).

2. Set a daily goal

Setting a daily water intake goal can help you drink more water.

Simply the act of setting a goal can be motivating and make you more likely to make positive changes that last (6Trusted Source).

To be effective, goals should be SMART, which is an acronym for the following criteria (7Trusted Source):

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time-bound

For example, one SMART water-consumption goal might be to drink 32 ounces (960 ml) of water per day.

It can also help to record your progress, which can keep you motivated to achieve your goal — and make it a habit.

3. Keep a reusable water bottle with you

Keeping a water bottle with you throughout the day can help you drink more water.

When you have a reusable water bottle, you can easily drink water in any setting, whether you’re running errands, traveling, or at home, work, or school.

Keeping a water bottle handy can also serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.

Plus, it’s better for the environment than relying on single-use plastic water bottles.

4. Set reminders

You can also set reminders to drink more water using an app or the alarm on your smartphone or smartwatch.

For example, try setting a reminder to take a few sips of water every 30 minutes, or set a reminder to finish drinking your current glass of water and refill it every hour.

These reminders can help you increase your water intake, especially if you struggle with being forgetful or too busy to drink.


One way to drink more water — and boost your health and reduce your calorie intake — is to replace other drinks, such as soda and sports drinks, with water.

These drinks are often full of added sugars, which can be extremely detrimental to your health.

For optimal health, limit your added sugar intake to less than 5% of your calorie intake. Just one 8-ounce (240 ml) cup of soda per day can exceed this limit (8Trusted Source).

Diets high in added sugars have been linked to obesity and other conditions like type 2 diabetes and heart disease (9Trusted Source, 10Trusted Source, 11Trusted Source).

Furthermore, replacing these sugary drinks with water is an easy and cheap way to cut calories, potentially helping you lose weight.

6. Drink one glass of water before each meal

Another simple way to increase your water intake is to make a habit of drinking one glass of water before each meal.

If you eat 3 meals per day, this adds an extra 3 cups (720 ml) to your daily water intake.

Moreover, sometimes your body may mistake feelings of thirst for hunger. Drinking a glass of water before eating can help you discern whether you are feeling true hunger (12Trusted Source).

What’s more, if you’re trying to lose weight, drinking a glass of water may help you eat fewer calories at the following meal (13Trusted Source14Trusted Source).

7. Get a water filter

In America, most tap water is safe to drink. However, if you have concerns about the quality or safety of your tap water, consider purchasing a water filter.

There is a filter for almost every budget, from costly whole-home water filtration systems to inexpensive water-filtering pitchers.

In addition, filtering your water could improve the taste.

Point-of-use water filters, such as water-filtering pitchers or filters that attach directly to a faucet, can reduce levels of waterborne bacteria, lead, and arsenic in contaminated tap water to safe levels (15Trusted Source16Trusted Source17Trusted Source).


Using a water filter is also less expensive and more eco-friendly than purchasing bottled water, which is oftentimes no different than tap water (18Trusted Source).

8. Flavor your water

If you dislike the flavor of water, or just need a bit of flavor to help you drink more, you have many choices.

Using an inexpensive fruit-infuser water bottle is one healthy option.

Popular fruit combinations to use in an infuser bottle are cucumber-lime, lemon, and strawberry-kiwi. Although, you can use any combination of fruits that suits your taste.

You can also purchase water enhancers in powder or liquid form to add to your water, but be aware that many of these products contain sugar, artificial sweeteners, or other additives that may harm your health.

9. Drink one glass of water per hour at work

If you work a standard 8-hour workday, drinking a glass of water each hour you’re at work adds up to 8 cups (1,920 ml) to your daily water intake.

Fill up your cup as soon as you get to work, and at the top of every hour, simply drink the remaining water and refill.

This method will keep your water intake consistent throughout your workday.

10. Sip throughout the day

Sipping on water consistently throughout the day is another easy way to help you meet your fluid goals.

Reaching for a sip of water consistently during your day will keep your mouth from getting dry and may even help keep your breath fresher (19Trusted Source20Trusted Source).

Keep a glass of water or a reusable bottle nearby and within your line of sight for a constant visual reminder to take a sip.

11. Eat more foods high in water

One simple way to get more water is to eat more foods that are high in water.

Fruits and vegetables that are particularly high in water include (21Trusted Source22Trusted Source23Trusted Source24Trusted Source25Trusted Source26Trusted Source27Trusted Source):

  • Lettuce: 96% water
  • Celery: 95% water
  • Zucchini: 95% water
  • Cabbage: 92% water
  • Watermelon: 91% water
  • Cantaloupe: 90% water
  • Honeydew melon: 90% water

In addition to their high fluid content, these fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote your overall health.

12. Drink one glass of water when you wake up and before bed

An easy way to boost your water intake is to simply drink one glass when you wake up and another before you go to bed.

A glass of cold water in the morning may help wake you up and boost your alertness (28Trusted Source).

Plus, drinking water before bed can keep you from waking up with a dry mouth and bad breath (19Trusted Source20Trusted Source).

The bottom line

Adequate water intake is essential to good health.

The National Academy of Medicine estimates that most people need 90–125 ounces (2,700–3,700 ml) of fluid per day, including fluid from water, other beverages, and food.

However, it can be difficult to drink water habitually, especially if you are busy, regularly forget to drink, or dislike the taste of water.

Choosing from these 12 simple tips can help you boost your daily water intake.











Wednesday, November 25, 2020

Immunity Tips: 5 Zinc-Rich Recipes That Are Perfect For Winters

Did you know that theres another mineral you need to load up on to ensure your immunity is in good shape?! The mineral is zinc, and you can find it in a host of foods too

Highlights
  • Zinc could help boost immunity
  • Immunity can be bolstered with natural foods
  • Some zinc-rich foods are pumpkin seeds, almonds, chickpeas etc

Enjoying the nip in the air? That makes two of us. The chilly weather calls for indulgence, and aren't we glad for all those loose sweatshirts and sweaters that have helped us hide that winter belly all those years? Winter is one of our most favourite seasons of all times but we also cannot ignore the risk of seasonal infections it brings along. Instances of cold, cough and flu are becoming all the more common now and we need to tweak our diet a bit to combat the same. Cold- and phlegm-inducing foods need to be replaced with warm, and energy-boosting foods. We have heard about the co-relation of vitamin C and immunity, but did you know that there's another mineral you need to load up on to ensure your immunity is in good shape?! The mineral is zinc, and you can find it in a host of foods too, along with the supplements of course.

Here are 5 of our favourite winter recipes that are packed with zinc:

1. Sesame Ladoos

Sesame or til ladoos are very common in Indian household, especially during winter and winter festivals like Sankranti. They are very easy to make and helps keep your body warm and fortified. Click here for the recipe. 

Sesame is also known as til in Hindi

2. Roasted Pumpkin seeds

Don't toss away those seeds, they are a treasure of nutrients you do not want to part with. In addition to protein and fibre, pumpkin seeds are also packed with zinc. You can roast pumpkin seeds in butter with a hint of red chilli powder, and it will make for a great snack. 

3. 3-Bean Chat

This chaat comes with the goodness of not one or two, but three beans, and a whole lot of spices, tomatoes, onions. This is one eclectic fare that is actually great for all seasons

4. Spinach and chickpea soup

As discussed before, legumes are a potent source of zinc. They are also loaded with antioxidants that help fight dangerous, disease-causing free radical activity. Chickpea is one legume that is a blend of both health and flavour, combine it with another zinc-rich veggie like spinach and you have a winner

5. Almond milkshake

Almond and milk together make for a powerful zinc-rich combo. Additionally, this lush milkshake also packs the goodness of saffron and other aromatic spices like cardamom. Serve at room temperature

Monday, November 23, 2020

5 Amazing Benefits of Having Gur or Jaggery This Winter

What many don’t realise is that jaggery, more popularly known as gur, has immense health benefits to impart as well.

5 Amazing Benefits of Having Gur or Jaggery This Winter
Representation purpose only.
It is made with sugarcane in North India; date, coconut or other palm trees in East, West and South India. Jaggery, no matter which part of India you hail from, is an integral part of our food culture. What many don’t realise is that jaggery, more popularly known as gur, has immense health benefits to impart as well.

Reaping benefits of jaggery since ancient times

In fact, as a study published in Ayurpharm - International Journal of Ayurveda and Allied Sciences in 2016 points out, Ayurveda endorses the use of jaggery for therapeutic and pharmaceutical purposes - and has done so since ancient times. This is not just because jaggery is a natural and healthy sweetener when compared to white sugar but also because its mineral content is considered to be much higher.

Jaggery is packed with calcium, magnesium, iron, potassium and phosphorus and even has trace amounts of zinc, copper, thiamin, riboflavin and niacin. Studies suggest that jaggery has B vitamins, some amounts of plant proteins and loads of phytochemicals and antioxidants. No wonder then that eating jaggery, especially during the winter season, has many potential benefits. The following are some health benefits you can garner by including more jaggery into your diet.

1. Cleanses the whole body

According to a 2009 study in Food Chemistry, the antioxidants and minerals in jaggery give it a cytoprotective quality, meaning that not only can it clear the mucus off the lungs but also cleans the respiratory and digestive tracts from the inside out. In fact, eating jaggery at least once daily can help detox your entire body.

2. Improves digestion 

There’s a reason why jaggery is usually consumed after meals as a dessert. It stimulates the bowels and aids the release of digestive enzymes. It is also believed that jaggery is great for people who suffer from constipation and other digestive issues.

3. Prevents anemia

As mentioned before, jaggery is packed with minerals like iron and phosphorus, which aid in the production of hemoglobin in the body. For people with low-iron in their diet or at risk of developing iron-deficiency anemia, consuming jaggery is an effective preventive measure.

4. Improves immune function

Any food that’s packed with nutrients and helps detox the body is great for your immune system and so, jaggery is believed to be one of the best immune-boosting foods available to humankind. This is also the reason why jaggery is consumed more during winter when your body needs that extra immunity boost to help keep cold, flu and other diseases at bay.

5. Aids glucose control and weight loss

Jaggery is a great alternative to white sugar, which is known to increase your blood glucose levels and the risk of weight gain and obesity. Opting for jaggery as a sweetener can not only keep your blood sugar levels in check but also help you control your weight better. What’s more, jaggery can keep you feeling full for longer, which can also help you control your cravings when you’re trying to lose weight.


Wednesday, November 18, 2020

Simple and effective ways to cut down on sugar

Pay close attention to your sugar consumption with these easy tips


One of the simplest and easiest ways to switch to a healthier lifestyle is to pay close attention to one’s sugar consumption. With medical practitioners always recommending the need to cut down on sugar as much as possible, the Food Safety and Standards Authority of India (FSSAI) recently listed down some ways in which sugar consumption can be reduced.

“Did you know you end up consuming a lot more sugar drinking carbonated beverages than you realise. Make the healthy swap today!” it said in a tweet.

Why does sugar consumption need a check?

Lifestyle conditions like diabetes and blood sugar have seen an increase owing to excessive sugar consumption. Which is why it is advised to avoid foods with high amounts of added and free sugars, and instead opt for foods with natural or inherent sugars, as it is considered acceptable as long as they are not overly consumed.

FSSAI recommends these dietary changes

Avoid sneaky sugars

Swap your carbonated sweetened beverages with coconut water, buttermilk and fruit smoothies or fruit juices.

Add dates, raisins and figs or even yoghurt to your breakfast porridge instead of adding sugars or sweeteners.

Pick chutney over sauce

Replace bottled sauces and ketchup with fresh homemade chutneys

Sunday, November 8, 2020

Coronavirus FAQs: Should I Purell My Nostrils? Can Lysol Disinfect The Air?

Each week, we answer frequently asked questions about life during the coronavirus crisis. If you have a question you'd like us to consider for a future post, email us at goatsandsoda@npr.org with the subject line: "Weekly Coronavirus Questions."

Keeping your hands clean is always important to reduce infection but especially so now to help prevent the spread of COVID-19.
Malaka Gharib/NPR

When I get in my car, I always use a squirt of hand sanitizer for my hands. With the tips of my forefinger and thumb, I then rub some of the sanitizer just inside my nostrils. Does this have any helpful or detrimental effect?

Wait, what? Well, good for you for remembering the hand sanitizer for your hands. The Centers for Disease Control and Prevention says keeping your hands clean is always important to reduce infection but especially so now to help prevent the spread of COVID-19.

But ... not in your nose, says Leana Wen, an emergency physician and public health professor at George Washington University who previously was Baltimore's health commissioner. "Putting hand sanitizer on your nostrils isn't a barrier to breathing in the virus."

If your hands come in contact with the virus — say by touching a steering wheel that someone with COVID-19 sneezed on, "then using hand sanitizer can kill the virus from your hands and keep it from entering your body if you touch the mucus membranes in your nose, eyes or mouth," Wen says. "But hand sanitizer on, or in, your nose, won't keep you from inhaling in virus particles which can attach to mucus membranes deep inside your nose and throat. "

Your best bet is the whole combination of protective measures: frequent washing or hand sanitizing your hands, especially if you come in contact with an item or surface that someone else might have touched, physical distancing and wearing a mask.

With so many people using hand sanitizer, some popular brands can be hard to find. But don't just settle for any brand: The Food and Drug Administration has found that some hand sanitizers contain hazardous ingredients such as methanol or wood alcohol, which "can be toxic when absorbed through the skin or ingested and can be life-threatening when ingested." Check this FDA website to see if the brand you have or are planning to buy is on its list of hand sanitizers to avoid.

And as long as we're talking about hand sanitizer, here are some refresher tips you might have forgotten since the beginning of the pandemic, courtesy of the CDC and University of Pennsylvania:

  • Use an alcohol-based hand sanitizer that contains at least 60% alcohol, a recommended percentage for wiping out viral particles.
  • Squeeze out enough sanitizer to cover all surfaces on your hands.
  • After applying sanitizer, rub your hands together until they feel dry — about 20 seconds.
  • Don't rinse or wipe off the hand sanitizer before it's dry or it may not work well against germs.
  • Hand sanitizer does have a shelf life, so get a new bottle when this one reaches its expiration date.
  • Consider storing that sanitizer in the purse or any carrying case you typically bring with you when you get in the car. Sanitizer can evaporate from heat if left in the car, and you may find yourself with none to use when you need it.

We want to plan a birthday party for 13 people. We are all committed to wearing masks and social distancing. Would it help to spray Lysol in the rooms every 30 to 60 minutes to help with disinfecting the air?

The only time we wouldn't have on a mask is to eat.

We hate to be a literal party pooper, but, in a word, no, says Steve Bennett, senior vice president of scientific and regulatory affairs at the Household & Commercial Products Association, the trade association for cleaning products such as Lysol.

"A disinfectant spray is actually designed for surface use, so spraying it in the air will not be effective in protecting indoor guests from COVID-19," Bennett says. He adds that there are no sprayable household products currently registered with the Environmental Protection Agency that can be used to disinfect the air. (And as we reported in an earlier FAQ: "Portable air cleaners can limit the spread of the virus via long-range airborne particles by capturing most of those particles in a HEPA filter and cleaning the air at a rate of up to six times per hour.")

It would be nice to think we could spray away the virus, but the problem with disinfecting spray is that "it only lasts in the air for a few seconds and then falls to the ground, or evaporates, ending any protection," says James Malley, a professor of civil and environmental engineering at the University of New Hampshire in Durham. So even if you sprayed the air with disinfectant, it wouldn't linger long enough to be effective in the next moment if anyone who's contagious (and not showing symptoms) has resumed talking or breathing in the indoor space.

Like Bennett, Malley says disinfectant sprays are really meant for cleaning surfaces such as kitchen countertops or doorknobs — though he prefers disinfecting wipes. With wipes, you can be sure you've disinfected the entire surface because "you can visually see what has gotten wet and what hasn't," he says. With spray disinfectant, it can be harder to distribute the product across a surface and harder to tell where you've already sprayed. If you do choose to use wipes, Malley has a tip: To ensure a surface is fully disinfected, wait for the surface to dry before touching it.

To learn more about how COVID-19 spreads through the air and how to protect yourself, watch this video from NPR correspondent Pien Huang.

Thursday, November 5, 2020

DID YOU KNOW SPICY FOOD IS GOOD FOR YOU?

Curries seem to be the go-to comfort food during the pandemic. One survey showed orders for Indian takeaways doubled after Covid-19 hit the UK. And the good news is that when chosen wisely, curry can be a hot tonic for your body. Experts say spicy ingredients can help lower your risk of everything, from cancer to heart disease. So how do you reap the benefits without piling on the pounds? Here are hot tips on how to cut the calories when it comes to fiery cuisine.
Deep-fried samosas and onion bhajis, which are like sponges for oil, are high in fat and calories. Opt for a starter such as chicken tikka or simply move straight to the main event.

Cracking idea

There’s nothing like a few dips to kick off your meal. Try to stick to one or two deep-fried papadums, at 60-100 calories a time, and go for lower-calorie cucumber dip raita or hot lime pickle, rather than sugary mango chutney.

Saucy advice

When it comes to main dishes, try to avoid curries that are creamy, such as masala and pasanda, which are packed with calories and fat. Choose tomato-based dishes, such as rogan josh, or drier dishes, such as bhuna. Simply swapping a korma for a jalfrezi could halve the calories. A chicken tikka masala can come in at more than 1,000 calories. Go for ovenbaked chicken tandoori instead.

Did you know spicy food is good for you?

Get tricksy

If you do opt for a creamy dish, try to stick to eating the meat, spooning it onto your plate and leaving some of the sauce behind in the container. Choosing fish, such as prawns or cod, and white meat, such as chicken, will tend to be healthier than fattier red meat curries — beef, pork and lamb.

Spice things up

If your taste buds can handle it, order a hotter curry, such as a madras or a vindaloo. These are so spicy you’ll eat more slowly and tend to eat less. Likewise, if you are making a curry at home, add plenty of chilli flakes. Research has shown that they contain a hot substance called capsaicin, which can boost your metabolism to help you burn more fat.

Rice idea


Pilau rice, cooked in extra oil can be 600 calories per portion. Swap it for boiled rice and save 300 calories – that’s an hour’s walking – plus around 30g of fat. Ordering a biryani, which includes rice as part of the meal, can also cut calorie and fat levels. At home, why not try some fibre-rich brown rice with your curry for a change?
Naan better

That naan bread might seem like a good idea, but each one can contain more than 400 calories and 12g of fat, especially if stuffed with cheese or sultanas. Shave off 50 calories by choosing a plain one, or ordering a chapati, which has only about 115 calories and as little as 1g of fat.

Veg out


Do order some veggie side dishes. Not only are they packed with vitamins and minerals, but something like dal has lots of protein and fibre to help fill you up. Making a veggie curry at home is a great way to use up leftovers – simply add lots of spices for flavour. Homemade curries can also help you slash salt levels — which is great for your blood pressure.

Tuesday, September 15, 2020

9 Foods That Can Cause A Headache

We all have experienced headaches and we all know how annoying, painful and disruptive it feels.

While sometimes, a headache may start out of the blue, at other times you may notice a pattern (like you get a headache after doing or not doing a certain thing).

Lack of sleep, loud noise and stress are some of the common causes of headache. But there is another common thing that we often fail to recognise that can trigger a headache - our diet.

Certain foods have been linked to causing headache and cutting back on these can help relieve pain. Here is a list of some foods that can trigger a headache.

02/10​Alcohol

Sulfites, which are added to some wines and other alcoholic beverages to keep them fresh have been linked to migraine headaches. Even if your drink does not have sulfites, the dehydration caused by alcohol can leave you with a pounding headache.

03/10​Soda and colas

Artificial sweeteners have been linked to headache, dizziness and memory loss. Though not everyone gets a headache after having a diet soda but for some people it can be a trigger.

04/10​Cured meats

Cured meats like hot dog and bacon always remain fresh. Have you ever wondered why? This is because the food makers use nitrates and nitrites to preserve these. These compounds can dilate the blood vessels and in turn trigger headache.

These meats are also heavily salted, which can cause dehydration and cause a headache.

05/10​Soy sauce

Soy sauce is extremely high in sodium. which can lead to dehydration. Even mild dehydration can cause headaches.

06/10​Foods with MSG

Hydrolyzed vegetable protein, which is a flavour enhancer is a plant protein broken down chemically into amino acids. One of these amino acids, glutamic acid, can release free glutamate, which joins the free sodium in your body and form monosodium glutamate (MSG). MSG is an additive that can cause nausea and headaches.

07/10​Avocado

Avocado is one of the healthiest foods with numerous health benefits. But for some avocado might trigger a headache. It has tyramine, which forces the blood vessels to constrict and then expand, leading to a nasty headache.

08/10​Bananas

One of the healthiest snacks, banana can also be a headache trigger.

09/10​Cheese

Aged cheese has tyramine, which constricts and expands your blood vessels, leading to a pounding headache.

10/10Gum

If you have a habit of chewing gum often, it can be the reason behind your frequent headaches. As per a study, prolonged muscular contraction in the head or neck can provoke a headache.

Saturday, September 12, 2020

5 ways to take care of oral health when you are sick


ADVERTISEMENT

5 ways to take care of oral health when you are sick

If you are sick, make sure you follow some basic dental health hygiene practices

dental health, dental hygiene, indianexpressEnsure these oral practices if you are sick. (Source: Getty Images/Thinkstock)

The current health crisis has made a lot of people put their dental appointments on hold. But unlike other things, dental health is something which is not given much importance, and at times is even ignored. This can lead to the problem worsening, especially if you fall sick during the monsoon season.

Below, Dr Tanvir Singh, B D S., M D S (ortho) and director, Dentem shares a few simple tips to take care of your oral health when you have the flu:


1. Maintain a proper oral health regime



ADVERTISEMENT

5 ways to take care of oral health when you are sick

If you are sick, make sure you follow some basic dental health hygiene practices.

dental health, dental hygiene, indianexpressEnsure these oral practices if you are sick. (Source: Getty Images/Thinkstock)

The current health crisis has made a lot of people put their dental appointments on hold. But unlike other things, dental health is something which is not given much importance, and at times is even ignored. This can lead to the problem worsening, especially if you fall sick during the monsoon season.

Brand Wagon Conclave

Below, Dr Tanvir Singh, B D S., M D S (ortho) and director, Dentem shares a few simple tips to take care of your oral health when you have the flu:

1. Maintain a proper oral health regime

ADVERTISEMENT

Brushing twice a day is a must. You have to keep your teeth clean at all times, and especially your tongue. This is because when you have a flue, a bacterial coating develops on your tongue which must be cleaned daily with glycerine and cotton swab. You will definitely feel fresh and your oral cavity will be bacteria-free.

2. Rinse and gargle at least 2-3 times a day

Make a good mouth wash at home. You can make one by adding black pepper, ginger, turmeric, and basil leaves to water and boiling it. This will also give you an extra shot of vitamin C to boost your immunity while cleaning your oral cavity. Rinse 3-4 times a day and swirl for at least 30 secs for maximum effect. You can warm and use for gargles too in order to give a soothing effect to your throat. You can also add aloe vera for extra benefits.

3. Drinking water

Keep yourself hydrated as much as possible. Water should be your first choice when it comes to hydrating yourself and also washing away extra particles from the teeth. Water also improves the quality of the saliva, avoids dryness of the mouth in turns fights bad breath and cavities. So one solution to all oral health problems. One can also drink fresh sugar-free, fruit and vegetable juices, lemon water, ice tea preferably mint, etc but avoid high sugar and aerated drinks.

4. Avoid sugar-loaded cough and cold syrups.

Cough syrups are common prescriptions when you have cough and flu. But these sugar-loaded syrups can cause cavities and further damage to the oral cavity as they stick around your mouth and cause an influx of bacteria. If possible, opt for sugar-free varieties.

5. Diet

We are what we eat, especially when the health is not at its best, it’s very important to eat right. Vitamins and minerals both in the form of diet and supplements. At the same time, it should be non-sticky and non-starchy actually munching crispy fruits and vegetables like apple which is also called a natural toothbrush can keep teeth clean and help remove the extra layer of plaque around teeth keeping them healthy.