Is It Okay To Drink Coffee During Intermittent Fasting?

Intermittent fasting has recently gained immense popularity among celebrities and fitness enthusiasts all over the world. Right from Twitter CEO Jack Dorsey to Hollywood celebrities like Hugh Jack and Kourtney Kardashian swear by the benefits of this dieting trend. Intermittent fasting is also one of the top-searched diets in 2019 according to Google Trends data [14]. As the name suggests, it involves eating during a certain number of hours in a day and fasting the rest of the time. 

What is Intermittent Fasting?
Whenever you eat, you get energy from glucose (sugar) in the food. Insulin secreted by the pancreas helps deliver glucose to the body’s cells. There, glucose is either used immediately or stocked for later access. In intermittent fasting, insulin production in your body is reduced as your body uses the stored glucose for energy. Once that glucose is gone, it relies on fat and leads to weight loss. The latest study published in the translational research journal reported that intermittent fasting can result in a 3-8% weight loss within 3-24 weeks [1]. This dieting trend also offers a myriad of other health benefits such as improving blood pressure [2], increasing sensitivity to insulin [3], and lowering cholesterol [4].

Can You Drink Coffee During IF?
If you are new to intermittent fasting, you may wonder whether you are allowed to drink coffee. Coffee, in itself, is a fat-free and almost zero-calorie beverage. It is what you add to the drink that increases the calorie count! As long as you feed your body with more calories, it won’t utilize the glucose that is stored in the fat cells and prevent you from getting the desired results. When you add sugar or milk to your coffee, it would add calories, fat, and glucose thereby breaking the fast. Black coffee is the safest beverage during intermittent fasting. 

Benefits of Drinking Coffee during IF
According to the United States Department of Agriculture (USDA), a cup of regular black coffee brewed from ground beans contains just two calories [5]. Therefore, it does not considerably affect your fasting, in fact, it can be beneficial.

  1. Aids in weight loss
    According to a report published in the Journal of Basic and Clinical Physiology and Pharmacology in 2017, the caffeine contained in coffee can increase your metabolism and helps promote weight loss [6]. Caffeine and other constituents of coffee, such as chlorogenic acid and quinides also aid in weight loss [7]. Therefore a moderate coffee consumption is good for you while following an intermittent fasting routine.

  1. Improves brain function
    One of the main reasons behind the popularity of intermittent fasting is its potential to improve brain health and prevent age-associated neurological disorders. During fasting your body produces energy from fat in the form of ketones, a process that enables improved brain function [8]. Surprisingly, coffee also promotes ketone production [9]. Studies have also reported that coffee consumption reduces the risks of developing stroke, Parkinson’s disease and Alzheimer’s disease [10]. The caffeine contained in coffee increases alertness, improves mood, and concentration enabling you to stick to the fasting routine.
  1. Reduces inflammation
    In a study published in Cell [11], Mount Sinai researchers mentioned that intermittent fasting reduces inflammation and improves chronic inflammatory diseases without affecting the immune system’s response to acute infections. Coffee contains polyphenols and other anti-inflammatory compounds, which may prevent inflammation [12]. Therefore, intermittent fasting and coffee intake may help reduce inflammation.

Just like the saying ‘excess of anything is bad’, you need to moderate your black coffee intake during fasting as it affects sleep quality or even causes cardiovascular function impairments [13]. 

References:

  1. https://www.translationalres.com/article/S1931-5244(14)00200-X/fulltext
  2. https://www.fasebj.org/doi/full/10.1096/fj.05-5263com
  3. https://www.mdpi.com/2076-328X/7/1/4/htm
  4. https://www.ncbi.nlm.nih.gov/pubmed/9363296?dopt=Abstract
  5. https://www.ncbi.nlm.nih.gov/pubmed/27824614
  6. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/nutrients
  7. https://academic.oup.com/ajcn/article/84/4/682/4633022
  8. https://www.ncbi.nlm.nih.gov/pubmed/29086496
  9. https://www.ncbi.nlm.nih.gov/pubmed/28177691
  10. https://www.ncbi.nlm.nih.gov/pubmed/26677204
  11. https://www.cell.com/cell/fulltext/S0092-8674(19)30850-5
  12. https://academic.oup.com/ajcn/article/83/5/1039/4649470
  13. https://www.ncbi.nlm.nih.gov/pubmed/28603504
  14. https://trends.google.com/trends/yis/2019/US/?utm_source=social-influencer&utm_medium=social&utm_campaign=yis2019

How to Calculate The Calories for Losing 1 Kg Of Weight

When it comes to losing weight, we often talk about shedding calories, but it’s essential to have a fair understanding of what calories are and how it affects your fitness goals. Having some knowledge about your daily calorie requirements helps you be on track to lose weight. Here, we explain how to calculate the exact number of calories to be burned for shedding one kilogram of weight.

What are calories?
Calories are a measure of units of energy as per the international system of units. The number of calories in a food is a measure of how much energy that food possesses. Your total daily energy expenditure (TDEE), the number of calories you burn each day plays a vital role in maintaining your weight. 

Exercise, Diet & Calories
Exercise can regulate energy balance by affecting the intake and expenditure of calories. The more intense the exercise, the more calories you will burn. For instance, when researchers compared runners and walkers within a period of six years, they found that calories burned through running led to 90 percent more weight loss than calories burned through walking [2]. A study states that low-calorie diets (one that restricts your intake to 1,200 to 1,600 calories per day for men, and 1,000 to 1,200 calories per day for women) are a safe strategy for weight loss [3].

Calorie Requirement for Weight Loss
Your BMR (basal metabolic rate) is responsible for burning 60 to 70 percent of the total calories you burn in a day. Calculating it is the first step to find out the calories for losing weight. Listed below are two formulas for calculating the BMR : 

  1. Mifflin-St Jeor Formula
    Mifflin-St Jeor formula is believed to give the most accurate results [4]. Here is how to estimate your Basal Metabolic Rate using the Mifflin-St Jeor formula:

Formula for estimating BMR in women:

(9.99 x bodyweight (in kilograms)) + (6.25 x height (in centimeters)) – (4.92 x age) – 161

Formula for estimating BMR in men:

(9.99 x bodyweight (in kilograms) + (6.25 x height (in centimeters)) – (4.92 x age) + 5

  1. Harris-Benedict formula for estimating BMR in women:
    It is one of the oldest and most commonly used formulas for calculating BMR.

Formula for estimating BMR in women:

BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)

Formula for estimating BMR in men:

BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

After you estimate your BMR using the Harris-Benedict formula, the next step is to include the number of calories you burn during daily activities based on your lifestyle: 

Sedentary: If you do minimal or no exercise at all, multiply your BMR by 1.2.

Lightly active: If you exercise lightly for one or three days a week, multiply your BMR by 1.375.

Moderately active: If you exercise moderately for three to five days a week, multiply your BMR by 1.55.

Very active: If you perform hard workouts almost six to seven days a week, multiply your BMR by 1.725.

Extra active: If you engage in a very hard workout for six to seven days a week or have a physical job, multiply your BMR by 1.9.

The final number will be the approximate calories you require daily for maintaining your weight.

According to a study [5], a pound of fat is around 3,500 calories, therefore to lose 1 kg per week, you need to cut 7,700 calories from your diet each week or 1,100 each day. However, this number may vary depending on various factors such as gender, age, height, bodyweight, metabolic health, etc. Having a better understanding of calorie calculation can help you determine the best activities, both exercise, and non-exercise for meeting your fitness goals.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630467/
  2. https://www.ncbi.nlm.nih.gov/pubmed/23190592
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1319349/
  4. https://www.ncbi.nlm.nih.gov/pubmed/15883556
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2376744/

 

Diet & IVF Treatment: Is There A Connection?

It’s been almost 40 years since the first baby was born through in vitro fertilization (IVF) and today many people are opting for this treatment. IVF is the most effective form of assisted reproductive technology. During this process, mature eggs are retrieved from ovaries and fertilized by sperm in a lab. Then the fertilized egg (embryo) or eggs (embryos) are transferred to a uterus. 

Several studies have reported that the success rate of IVF treatment is relatively high when combined with a tailored diet [1]. It helps manage issues such as ovulatory infertility [2], sperm DNA damage [3], poor semen quality [4], polycystic ovaries [5], and endometriosis [6].

What to Nutrients to Have During IVF Treatment?

  1. Folate-rich foods
    Folate can improve your fertility rate by increasing progesterone levels and reducing risks of ovulatory infertility [7]. It is also a vital nutrient for men who are trying to conceive. Studies have proven that folate consumption can improve sperm concentration and motility [8]. For including folate in your diet, consume daily servings of vegetables such as  broccoli, spinach, cabbage, and beetroot [9]. Fruits such as papaya, pineapple, orange, and other citrus fruits are excellent sources of folate. Legumes such as beans, peas, and lentils are also rich in folate.

  1. Iron-rich foods
    Research says that proper iron nutrition is essential for lowering the risk of ovulatory infertility, an inability to produce healthy eggs [10]. Include iron-rich foods in your diet such as meat, poultry, fish, green leafy vegetables, whole grains, eggs, raisins, etc. Also, to enhance iron absorption, it is necessary  to pair them with vitamin-C-rich foods [11].
  1. Healthy fats
    Healthy fats include monounsaturated fats and polyunsaturated fats (omega-3 and omega-6). According to a study [12], omega-3 fatty acids can promote fertility in men by improving sperm morphology. Another one quotes that omega-3 acids can lead to improved pregnancy rates in overweight and obese women undertaking IVF treatment [13].

What Not to Have During IVF Treatment?
Just like how certain foods improve the chances of conception during IVF. There are certain foods that both men and women should avoid while undergoing this treatment, they are discussed below:

  1. Unhealthy fats
    Unhealthy fats such as saturated fats and trans fats can have a negative impact when consumed in excess. For example, processed red meat, an important source of saturated fat can lower sperm concentration and total sperm count [14]. Trans fats are usually found in fried foods, processed and baked foods. Therefore, refrain from such foods during IVF treatment.
  1. Alcohol
    Studies suggest that women who are planning to conceive should abstain from consuming alcohol as it can disrupt the normal menstrual cycle [15].  Alcohol can also affect the health of eggs and lead to fetus impairment.

  1. Caffeinated Beverages
    Limit the consumption of tea and coffee while undergoing IVF treatment. A recent study has revealed that  there is an increased rate of spontaneous abortion with more than 300mg caffeine/day [16]. Therefore do not consume more than 300 mg of caffeine per day during IVF treatment. If you can, refrain from it completely.

Diet plays a crucial role in increasing the success rate of your IVF treatment. A Mediterranean diet is one of the most recommended diets while undergoing fertility treatment. According to the latest study, this diet can improve the embryo yield in IVF [17]. It focuses on  high consumption of fruits, vegetables, nuts, seeds, legumes, and whole grains, moderate consumption of poultry, eggs, and dairy products, and limited consumption of red meat. The healthier you are, the better your chances of conceiving and having a healthy baby. 

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6079277/
  2. https://www.ncbi.nlm.nih.gov/pubmed/17209201?dopt=Abstract
  3. https://www.ncbi.nlm.nih.gov/pubmed/22935557?dopt=Abstract
  4. https://academic.oup.com/humrep/article/20/4/1006/701270
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3752890/
  6. https://www.researchgate.net/publication/325092608_Endometriosis_and_food_habits_Can_diet_make_the_difference
  7. https://www.fertstert.org/article/S0015-0282(07)00828-X/fulltext
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4614702/
  9. https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12193
  10. https://www.ncbi.nlm.nih.gov/pubmed/17077236
  11. https://www.ncbi.nlm.nih.gov/pubmed/2507689
  12. https://www.ncbi.nlm.nih.gov/pubmed/22416013/
  13. https://www.ncbi.nlm.nih.gov/pubmed/26742065/
  14. https://academic.oup.com/jn/article/144/7/1091/4615605
  15. https://pubs.niaaa.nih.gov/publications/arh26-4/274-281.htm
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5733907/
  17. https://rbej.biomedcentral.com/articles/10.1186/s12958-019-0520-9

5 Nutrients To Combat Hair Loss In Winter

The dropping temperatures, snug pull-overs, and warm lattes; winter brings a sense of happiness to most. However, for those with thinning hair, this season may bring the exact opposite emotion. While it is normal for you to lose hair in winter [1], an excessive amount of this can be quite disheartening. Don’t pull out your hair in worry just yet, we tell you ways to fix this with amazing nutrients and foods. 

  1. Iron: Iron [2] controls the hemoglobin in your body, which is used to transport oxygen in the blood and to your organs. If you are low on iron, your body finds it tough to get enough oxygen, especially to your hair and nails, causing hair loss. Have iron-rich foods or supplements to strengthen your hair. 

Foods Rich in Iron: Green vegetables, mangoes, lentils and beans, nuts and seeds.

  1. Selenium: You body has enzymes that are responsible for killing the harmful free radicals that affect your skin and hair cells, causing hair fall and premature aging. Selenium [3] helps them be more reactive, which means fight better. It even helps balance the thyroid function and boosts antioxidants, both of which help in better hair strength. More importantly, it is used to treat dandruff, a common side effect in dry air of winter season.

Foods Rich In Selenium: Brazil nuts, wheat germ, whole grains, oats, brown rice, fish, seafood, and lean meats.

  1. Zinc: Zinc [4] influences your hair follicle’s protein structure. In addition, it acts as a 5-alpha reductase inhibitor (5-ARI) that manages hormone-related hair loss. In fact, most hair supplements have zinc to stop and even reverse the early stages of balding.

Foods Rich In Zinc: Meat, seafood and fish, legumes and beans, dairy, eggs, and whole grains

  1. Protein: Proteins are the building blocks of life, and amino acids [5] are building blocks of protein. They help breakdown foods, move nutrients to the bloodstream, and regulate hormones and appetite, so they’re a vital part of your body. Your hair cells are full of amino acids, but the harsh weather can reduce and damage these nutrients, hence you need to replenish them with your diet. Not only do they stop hair fall, but they also aid in creating healthy and shiny hair.

Foods Rich In Protein: Meat, fish, dairy products, pulses, soy

  1. Biotin: This is a water-soluble vitamin B [6] that helps process certain nutrients like amino acids and minerals, and convert them into useful energy for the body. It helps revitalize your hair and keep them strong.

Foods Rich In Biotin: Egg yolk, roasted almonds, cauliflower, mushrooms, sweet potato, spinach

Along with a healthy diet of the above items, ensure that you care for your hair with organic shampoos and oils.

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/2003996
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3678013/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
  5. https://www.nature.com/articles/s41598-018-20041-9
  6. https://www.hindawi.com/journals/drp/2015/841570/

No More Winter Blues: 7 Ways to Stay Healthy In This Season

The much-awaited winter season has finally arrived! While you’re glad to get some much-needed respite from the scorching sun, this season also brings with it a few notorious guests such as cold, flu, joint pain, dry skin, dandruff, and more. If you’re battling week-long flu or those unexpected aches and pains, then we have a solution for you. Try tips listed below to combat these issues and enjoy the season in full swing.

  1. Eat Right

  • Fiber: Make sure to include plenty of fiber-rich fruits such as apples, pears, and dried fruits [1] in your diet as they help prevent inflammation. Substitute your daily dose of potatoes with sweet potatoes as they have high fiber content. 
  • Protein: Milk and dairy products such as cheese and yogurt are great sources of protein, calcium, vitamins A and B12. They can improve your bone health and strengthen the immune system [2]. 
  • Antioxidants: Mushrooms are one of the richest sources of natural antibiotics and antioxidants along with onions, garlic, ginger, and turmeric. These foods are great immunity boosters [4]. 
  • Vitamins: Opt for colorful fruits and vegetables as they are a good source of the phytochemical – beta-carotene that aids in better immune function. Vitamin D is vital for better bone health and muscle function, and the lack of it can lead to joint and muscular pain. For this vitamin, get adequate sunlight exposure and consume foods such as oily fish, milk, fortified cereals, yogurt, and egg yolks.
  1. Supplements

While food is the best source of nutrients, sometimes these may not be enough. Additionally, the food preparation process and digestion tend to kill most of the essentials in food. Hence, fill this gap with dietary supplements of vitamin C, vitamin D, calcium and Omega 3 fatty acids.

  1. Drink Herbal Teas

There are several herbal teas available in the market that help you stay healthy during winters. These are ginger, lemon, tulsi, peppermint, and chamomile [5], which not only ward off common colds and flu but also soothes your nerves and provide better sleep. 

  1. Wash Your Hands

Though this may sound a little weird, it is a must-have practice during the winter season (and all year round) to protect yourself and others. Frequent washing your hands can prevent the spread of flu and cold. 

  1. Do Not Skip Workout

The chilly weather can often make you feel lazy and tempt you to skip the workout. However, stay determined to engage in some exercise for at least thirty minutes every day. It can be a brisk walk, jogging, yoga or Zumba. Daily exercise will not only improve your physical health but mental health as well.

  1. Give Extra Love To Your Skin

Moisturize your skin at regular intervals as the cold weather can make it dry and dull. Include yogurt and honey in your home-made face packs as they have excellent moisture-locking and antibacterial properties. Always carry a lip balm wherever you go. Dandruff is another common problem faced by many during winter. To prevent it, wash your hair on alternative days with sulfate and paraben-free shampoo.

  1. Give Warmth To Aches & Pains

A hot water bag can provide great relief from aches and pains during winter. The transfer of heat to aching areas reduces inflammation and reduces pain.

As the cold weather moves in, finding the motivation to stay healthy and fit is quite challenging. However, by paying extra attention to your wellness routine you can stay away from common winter health problems. Make sure to sleep for at least eight hours as your body needs enough time to rest and repair. Drink plenty of water to flush out all toxins from the body.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
  2. https://www.nhs.uk/live-well/healthy-body/five-ways-to-stay-healthy-this-winter/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/
  4. http://www.phytojournal.com/vol2Issue3/Issue_sep_2013/39.1.pdf
  5. https://pdfs.semanticscholar.org/8c16/540f738c3572102a86efc0b4308d29f3d7f2.pdf

8 Tips To Help You Stick To Keto Diet This Party Season

The year 2019 certainly qualifies as a year that flew past quickly for a lot of us. Now that it is nearing the end, people all around are bombarded with parties and chances of bingeing on food, the major ones being Christmas, New Year, and not to forget the lavish Indian weddings. This definitely has an impact on your waistline, if not your overall health. 

Yes, we understand that a diet is not something that naturally comes to mind in the holiday season, but you can actually stick to your food routine, especially the amazing keto diet, and still enjoy the holiday season in style. 

What Is Keto Diet?

The ketogenic diet aims at reducing the intake of carbs and shifts the focus of the digestive system towards fats and ketones (the chemical made by your body for converting fat to energy). For individuals who struggle with diabetes, insulin resistance, and face difficulties in controlling body weight, this is an excellent option. The body burns fat in place of carbs to produce ketones and stops relying entirely on glucose for energy. Keto diets keep insulin-release to the minimal and make the body utilize stored fat, creating weight loss situations.

How Can You Stick to Keto This Season?

1. Choose right: Usually, a keto-based diet allows only 10 percent of your daily calorie quota from carbs, this means you can only have about 20 to 30 grams of it (this may differ as per nutritionist’s guidance). This is why you need to choose low-carb and protein-rich foods at a party with a whole lot of greens. However, don’t forget to check for hidden carbs, for instance, breadcrumbs coating on appetizers, rich-cream paneer, etc.

2. Plan food: If you know about plans in advance, then you can plan your meals too. Eat a protein-rich dish at home before stepping out. You can even carry a small snack for the times when the party continues through the night or for when you might be stuck in traffic. 

3. Don’t give into pressure: While attending someone’s party, it is okay to give them a heads-up about your dietary restrictions. Gluten-free and vegan diets are very common these days. However, another side to this would be your friends and family calling you a downer for sticking to a diet during the holidays. Stay firm and don’t give into the pressure to having ‘one small item’. In fact, you could cook and carry a delicious diet-friendly meal for everyone at the party.

4. Motivate in advance: Keep a list of reasons why you started this diet, handy. When you feel rather vulnerable with all the food around you, pull out this list out and read it. Another key tip is to plan in advance for your cravings and weak moments. If you have been on a diet for a while, you can understand and predict your moments of craving and what really tempts you, here’s how you can deal with them.

  • For these times you can carry small snacks that will be filling. 
  • A study [1] suggests that you need to form habits to deal with temptations every single time, and not just think about curbing it at that moment. You can train your mind in advance to eat right.
  • During the moment, if you are drawn to the food counter, take a few deep breaths and let the thought pass. This study [2] suggests small meditations help in curbing that sudden temptation. 
  • If that doesn’t work, replace your activity or distract yourself for the moment. Remember temptations are temporary, their effects are not!
  • Plan to motivate yourself well in advance. 

5. Every single time matters: It’s true that the one small cookie or a bite of French fries will not immediately pile on the weight, but it will break your will power to fight cravings. Tell yourself that every time matters! Do not strengthen your brain muscle to give in, instead train it to be firm, as it creates a series of ‘one small bite or one small dish’ leading to you being weak when the cravings come. 

6. Sleep well: Sleeping well is tough when you have late night parties and then after parties (and after-after parties!) However, sleep you must! Try to get enough rest during the day as sleep is directly connected to your mental health. If you have a hangover, are in an irritable mood or slightly anxious you are more likely to give in to cravings and binge on some comfort food [3]. 

7. Slow down: Since your food options are limited, why not trick your mind to think you are eating a full, hearty meal. Sit down and have a slow meal, by this we mean relish each bite and chew slowly. Mindless eating makes you feel hungry soon, and leaves your mind unsatisfied, craving more.

References:

  1. https://www.psychologicalscience.org/publications/psychological_science
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731333/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086895/

8 Foods To Eat Your Way Out Of A Hangover

Sometimes (often during weekends) you wake up with a terrible headache, dizziness, dry skin, and little memory of the previous night’s binge drinking with friends. Maybe you didn’t need to have that fifth drink, even though it tasted delicious. Now, we can’t do much about the last evening’s embarrassing videos and photos, but we could help you with the hangover, by suggesting these nutrient-rich foods.

What Happens in a Hangover?

That soul-crushing hangover is nothing but the alcohol interfering with the neurotransmitters of your brain. Alcohol is known to release reward chemicals like dopamine, hence you feel happy when you have a drink or two. Now, when the drinking stops your brain takes time to regain its regular balance of these happy chemicals, making you feel confused and sometimes sad. 

Additionally, when your body processes alcohol it creates a substance called acetaldehyde, which makes you feel nauseated and gives you those neverending headaches. If you drink moderately, your liver can get rid of acetaldehyde, however, when you binge it puts pressure on your liver, causing the sick-in-the-stomach feeling, literally. Of course, the dehydration and acidity due to lack of water and food, doesn’t help.

How Can You Fight Hangovers?

Since you can’t turn back time and drink in moderation, eat these foods the next morning to get rid of the hangover.

1. Bananas: When you are dehydrated, your body loses electrolytes such as sodium and potassium. [1] One banana has almost 12% of the potassium that a person needs daily [2]. Bite into this yellow fruit and see the magic.

2. Eggs: Your morning omelet is packed with amino acids that help produce antioxidants in your body. Now when you drink, it depletes your body of these powerful fighters that aid your liver to process alcohol. Eggs help fuel-up these antioxidants in your body, making you feel healthier and full [3].

3. Nuts: Alcohol stays in your bloodstream for 24 hours. Almonds, walnuts, and other nuts contain magnesium, which helps break it down for your liver [4]. This eases hangover symptoms.

4. Leafy Vegetables: Alcohol is known to attack the iron storage in your body, hence you feel fatigued the next day along with having a pale, dull skin [5]. Spinach, kale, and other leafy vegetables are rich in folate or iron and help replenish this nutrient in your body.

5. Ginger: This amazing root has a host of health benefits. It is ideal to cure a sore throat, nausea, and upset stomach that come with hangovers. It has anti-inflammatory properties and calms the acidity [6] in the body, soothing the throat and the stomach.

6. Coffee: If you’re severely dehydrated, coffee may not be the best option, but it might be a boon if you have it an hour after drinking enough water. It has anti-inflammatory properties that soothe the stomach [7]. If you need to get to work, you will definitely need a caffeine pick-me-up after a fatigued and confusing morning. Stick to a light one with milk.

7. Other Fruits: Have water-rich and citrus fruits like orange, pineapple, watermelon, and berries that are packed with vitamin C and fiber to help your body recover. This vitamin helps slow down the conversion of alcohol into acetaldehyde easing symptoms of a hangover [8].

8. Oatmeal: Complex carbs in oatmeal provide a slow and steady release of sugar into your body, helping you avoid the spikes of high or low blood sugar [9], common after an alcohol binge. 

References: 

  1. https://www.ncbi.nlm.nih.gov/pubmed/14044808
  2. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1930162/
  4. https://www.ncbi.nlm.nih.gov/pubmed/23740536
  5. https://www.ncbi.nlm.nih.gov/pubmed/11505030
  6. https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/ginger
  7. https://www.sciencedirect.com/science/article/abs/pii/S175646461200093X
  8. https://www.ncbi.nlm.nih.gov/pubmed/12499341
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1322250/

 

Grandmother Knows Best: 6 Scientifically-Backed Remedies to Survive Winter

Temperatures in India are on a steady decline and winter has set in with cardigans, mufflers, sweaters, and monkey caps around. Unfortunately, this is also the time when most of us get a common cold, cough, flu, and have joint pains. Interestingly, in this season most of our grandmothers charge into the kitchen and prepare natural remedies in a secretive sort-of manner. While we may have avoided these kitchen-remedies our whole lives, we may need to pay heed to them now, as even science says that our grandmas were right. 

Desi foods by grandmothers provide wonderful concoctions of nutrients and immunity, which are beneficial for the entire body, so we tell you the best home remedies for surviving winter.

  1. Cold and Cough: Sniffles, sneezes, fever, and body aches, the common cold can be quite a downer during the party season.

Grandma’s Remedy: Heard about the magic potion called ‘kaadha’? It is made with two power ingredients pepper and turmeric. The latter is known to increase mucous secretion, which helps flush out the harmful bacteria. Plus, its antibacterial properties help fight the infection. Pepper is also antibacterial and contains vitamin C for boosting immunity. 

  1. Immunity Issues: Has it happened to you that despite wearing all possible layers of warm clothes, you still manage to catch the flu? This indicates a problem of low immunity. 

Grandma’s Remedy: To strengthen your immunity, consume a combination of ginger juice [2], basil (tulsi) leaves, and a teaspoon of honey. Ginger has anti-inflammatory benefits and is anti-bacterial to help the immune system fight better. Basil leaves increase natural antibodies and T helper cells in the blood, thereby increasing immunity. Similarly, honey also has antibacterial properties that help strengthen your body from the inside [3]. 

  1. Chest Congestion: A common winter complaint is that of wheezing, sore throat, and sleep difficulties due to congestion of mucus in the chest.

Grandma’s Remedy: Heat cow’s ghee in a pan and add a few garlic cloves to the same. Massaging this gently on your chest will help you fight chest congestion. The usage of cow’s ghee is part of Ayurvedic treatment for relieving cold-like symptoms, while the intense aroma and antioxidants in cloves provide relief from chest congestion. [6]    

  1. Joint Pain: If your morning has started with muscle cramps, backache or knee pain, try this before you pop that pain killer.

Grandma’s Remedy: Have a spoonful of turmeric with ghee or turmeric milk. Curcumin in turmeric has anti-inflammatory properties that ease the pain, reduce swelling and ensure smooth functioning of joints. Additionally, the fat in milk or ghee helps make turmeric more effective when consumed.

  1. Digestive Problems: Suffering from constipation or indigestion due to party season binge? Do not be in a hurry to gulp down tea or coffee early in the morning. 

Grandma’s Remedy: Have warm water with lemon juice, which would work to clean the digestive tract and also eliminate fat. Lemon flushes out the toxins floating around your GI tract and also relieves the symptoms of indigestion. [8]

  1. Dry Skin: The dry weather tends to absorb the hydration and moisture of the skin, leaving it dry and dull. If you don’t take care, you might also see a few signs of aging in the form of wrinkles.

Grandma’s Remedy: The problem of skin dryness can be solved by using curd. It is rich in lactic acid, which is an alpha hydroxy acid that dissolves dead skin cells and helps replenish new ones. [9]

References:

  1. http://www.ijddr.in/drug-development/cold-and-flu-conventional-vs-botanical–nutritional-therapy.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5424551/
  4. https://pdfs.semanticscholar.org/0656/a638abdfa284b83455b83d11f953d648dad5.pdf
  5. https://www.researchgate.net/publication/5553043_Polyphenols_and_Antioxidant_Properties_of_Almond_Skins_Influence_of_Industrial_Processing
  6. http://www.imedpub.com/articles/the-versatility-of-cow-ghee-an-ayurvedaperspective.pdf
  7. https://www.ncbi.nlm.nih.gov/pubmed/27213821
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4223119/
  9. https://www.ncbi.nlm.nih.gov/pubmed/22152494

Top 5 foods for beautiful skin

We usually think that expensive serums or lotions are the reason behind someone’s glowing skin. Or maybe the person is plain lucky to have been born with a radiant blemish-free skin.

Yes, moisturizers, genes and expensive beauty products have a role to play. But it’s only a supporting role. The real hero behind gorgeous and lustrous skin is FOOD. So whether you want to get rid of acne, fight premature aging or reduce fine lines, eating right is the right way ahead.

After all, you are what you eat.

So, here’s the list of top 5 foods for beautiful skin-

Continue reading

A sneak peek into a simple 1600 calorie Indian diet plan

Want to know what a simple 1600 calorie diet plan looks like?

Here it is – an easy doable meal plan that keeps you full and satisfied and still helps you to lose weight.

simple 1600 calorie meal plan

This sample plan teaches you how to fuel right to get the most out of your workouts. Also, it shows you how to eat the ‘fattening’ egg yolk, paneer, peanut butter and banana without worrying about the weighing scale.

But if you are still worried about:

Can I eat pasta? When and how much?

What should I eat for breakfast on the days I don’t work out?

What is a good alternative to sprouts?

Then, you have come to the right spot. bon happétee is always ready to help.

It analyses your food preferences, exercise regime, calorie intake, and fitness goals. The app recommends nutritious choices for every meal you eat, every single day.

It’s a one-stop-shop for all your fitness needs.

simple 1600 calorie meal plan

We also have a 1300 calorie diet plan and a 2000 calorie diet plan

So wait no more. Get started with bon happétee right away- your best Indian weight loss app.

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.