Soaked Vs Raw Almonds: We Unveil The Truth

Widely known for its numerous benefits, Almonds are seeds or nuts of a tree called Prunus dulcis. They are native to Iran and its surrounding regions but are cultivated worldwide. We have all been recommended to eat almonds at some point in our lives as they promote a healthy lifestyle.

Packed with vitamin E, almonds act as an immunity booster. Apart from being a rich source of proteins, nutrients, vitamins, and minerals, almonds are also one of the tastiest and most versatile tree nuts. 

Due to its versatility, people are often confused about the best way to consume almonds. There is often a debate regarding the benefits of having soaked almonds over raw almonds. Soaking almonds overnight for at least a period of 6-8 hours before having it is often recommended.

Here are 7 reasons why you should soak almonds before eating them.

  1. Eases Digestion: Almonds may be difficult to digest because of their hard texture. Soaking almonds overnight softens them making the whole process of digestion a lot easier [1]. Soaking almonds also leads to the release of the enzyme called lipase which stimulates the digestion of fats in the body. 
  2. Nutritional Content: Our body can absorb more nutrients from soaked almonds than raw almonds. The soft texture of the almond after soaking will facilitate chewing which in turn leads to the absorption of more nutrients. The outer brown peel of almonds contains a substance called tannin. Tannin is said to prevent nutrient absorption and inhibits the release of enzymes until proper sunlight and moisture conditions are reached. Once the almond is soaked in water, due to moisture the outer peel comes out easily allowing the nut to release more nutrients. Soaking almonds overnight also reduces phytic acid which inhibits nutrient absorption [2].
  3. Weight Loss And Aging: Soaked almonds are rich in antioxidants [3] which eliminate harmful free radicals from the body and prevents inflammation. Antioxidants like vitamin E delays the process of aging and help you maintain your younger-looking self. Soaked almonds also aid in weight loss. They are rich in monounsaturated fats because of which you can munch on almonds and satiate your midnight hunger pangs without gaining additional weight [4].
  4. Regulates Cholesterol and Blood Pressure Level: Soaked almonds help regulate cholesterol levels and blood pressure. They are rich in protein, magnesium, folic acid, potassium, which helps in combating heart diseases and reduces the chances of artery congestion [5]. Moreover, they help regulate blood sugar levels, which reduces the risks of diabetes [6].
  5. Better Taste: Some people prefer soaked almonds as they taste much better than raw almonds. Soaking the almonds makes it softer and gives it a better texture and taste. They are also easier to chew. Raw almonds are hard and have a bitter taste making it less appealing to eat.
  6. Skin and Hair: Soaked almonds can be blended with milk to be used as a face scrub and body moisturizer. This scrub acts as a great exfoliating agent and can also be used to treat skin inflammations. Using a hair mask with soaked almonds will give luster to your hair and help in preventing hair fall and hair damage due to their high nutrient profile.
  7. Other Health Benefits: The high content of folic acid in soaked almonds helps in reducing birth defects during pregnancy. They are often recommended to pregnant women as they are nutrient-rich and provide ample energy for the healthy development of the baby. Vitamin B17 present in soaked almonds helps to fight cancer and tumor growth [7]. Children are also encouraged to eat soaked almonds as they are said to boost their memory and act as a tonic for the brain. Constipation can also be treated with soaked almonds due to high fiber content.
    References:

    1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2854608/
    2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/
    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276397/
    4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898316/
    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253/
    6. https://www.ncbi.nlm.nih.gov/pubmed/22296169
    7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986699/

Clean Eating & Anxiety: Is There A Connection?

Clean eating is sometimes dismissed as a ‘fad diet’, but it’s not really a diet and certainly not a fad. It’s based on the idea that eating whole foods, while restricting or avoiding processed foods can yield health benefits. This fundamental belief is supported by evidence[1], which shows that high intake of refined sugar, trans fats, and other additives can contribute to a variety of ailments. Not surprisingly, cutting back on processed foods and focusing on whole foods may also help cope with anxiety disorders. Although there is a need for more research, this idea is supported by animal studies [2], which show that diets high in sugar and fat can affect behavior. Research into the gut-brain axis [3] also points to the role of diet in brain function and mental illness. 

We’ll take a closer look at some food groups that are notable in the context of clean eating and anxiety relief.

Healthy Fats

Despite what you may have heard, not all fats are unhealthy. When we talk about healthy fats, we’re mainly referring to omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients are vital for brain health and are found most abundantly in foods like salmon, mackerel, and sardines. Vegetarian sources of these healthy fats include flax seeds, chia seeds, walnuts, and soybeans. Studies suggest [4] that adequate intake of these healthy fats can improve the brain’s ability to adapt to different situations, helping you cope with stressors more efficiently.  

These anti-anxiety benefits could be linked to the vital role that healthy fats play in the regulation of dopamine and serotonin neurotransmitters. They are also known to reduce inflammation, which can protect against brain cell dysfunction that is linked to mental illnesses like anxiety.

Vitamins E & D

While balanced nutrition is essential and all of your vitamin requirements should be met, vitamins E and D deserve mention, as deficiencies in both vitamins have been linked to anxiety and depressive disorders. Vitamin E intake can be boosted by consuming nuts like almonds and peanuts, and by using oils like sunflower, safflower, corn, and soybean oils. Vitamin D is the sunshine vitamin, but it can also be obtained from the same fatty fish that are rich in healthy fats. Other whole food sources of the vitamin include egg yolks, beef liver, and cheese. Vitamin D deficiencies are among the most common, so it’s important to get your levels tested and take supplements if you need to. 

Vitamin E works as antioxidant, protecting against free radical damage and is believed to protect against changes that increase the risk of anxiety and depression. Research shows [5] that vitamin E supplementation may even slow the progression of degenerative brain disorders like Alzheimer’s. Similarly, vitamin D is essential for mental health as studies suggest [6] that vitamin D deficiency results in neuronal changes and a reduction in serotonin levels in the hippocampus. 

Minerals – Magnesium and Zinc

As with vitamins, adequate intake of all minerals is essential for the maintenance of optimal health. However, we now know that magnesium, zinc, and potassium play a particularly important role in the maintenance of mental health. Magnesium appears to be particularly important, as research suggests [7] that magnesium deficiencies are widespread among patients who suffer from depression. This important mineral can be obtained from whole foods including leafy greens like spinach and kale, pulses like chickpeas and soybeans, nuts like almond and cashews, seeds like chia, flax, and pumpkin, and whole grains like wheat, barley, and oats. Fatty fish like salmon and mackerel are also good sources of magnesium. 

Like magnesium, low serum levels of zinc have been observed in patients [8] with depressive disorders. Zinc may benefit patients with disorders like anxiety and depression as it is believed to increase Brain Derived Neurotrophic Factor (sometimes described as brain fertilizer!) in the hippocampus. Zinc intake can be increased by eating whole foods, especially red meats like beef, pork, and lamb. Shellfish like oysters are healthier low calorie sources of zinc. The mineral can also be obtained from the same nuts, seeds, pulses, and whole grains used to boost magnesium intake.

Probiotics

The role of probiotics in gut health, inflammation, and mood disorders is a burgeoning area of research and there’s much that we have to learn about the subject. So far however, studies do show [9] that probiotic foods like yogurt, kefir, and tempeh, can help in the treatment of mood and anxiety disorders because of the strong connection between the gut microbiome and brain function. One study published in the journal Gastroenterology [10] found that the functioning of brain regions that regulate emotion and sensitivity improved with daily consumption of 125gms of yogurt twice a day for 1 month. 

While our focus here is limited to a few food groups and nutrients, this in no way implies that other nutrients are non-essential. The importance of the nutrients mentioned here is emphasized as they are most commonly associated with anxiety disorders. In addition to ensuring balanced nutrition and increasing your intake of the foods mentioned here, you should also increase your intake of whole foods that are rich in antioxidants and polyphenols, as they are associated with a wide range of health benefits, including stress reduction and improved brain function. 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723973/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762204/
  3. https://pubmed.ncbi.nlm.nih.gov/31460832-the-microbiota-gut-brain-axis/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540034/
  5. https://pubmed.ncbi.nlm.nih.gov/9110909-a-controlled-trial-of-selegiline-alpha-tocopherol-or-both-as-treatment-for-alzheimers-disease-the-alzheimers-disease-cooperative-study/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132681/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046018/
  8. https://pubmed.ncbi.nlm.nih.gov/20156515-the-role-of-zinc-in-neurodegenerative-inflammatory-pathways-in-depression/
  9. https://pubmed.ncbi.nlm.nih.gov/25470391-gut-emotions-mechanisms-of-action-of-probiotics-as-novel-therapeutic-targets-for-depression-and-anxiety-disorders/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3839572/

5 Reasons Why Should Include Chia Seeds In Your Diet

Chia seeds have grown in popularity in recent years. From cereals to salad and smoothies, these edible seeds are everywhere these days. The word ‘chia’ in itself means strength and the seeds are harvested from a flowering plant in the mint family known as Salvia hispanica. Once cultivated by the Aztecs, chia seeds were a staple of Mayan and Aztec diets.

Chia seeds are nutrient-dense and contain healthy omega-3 fatty acids, carbohydrates, minerals, protein, fiber, and antioxidants. Don’t be fooled by their size, an ounce of chia seeds (about 2 tablespoons) contains 138 calories, 10 grams of fiber, 9 grams of fat and 5 grams of protein, as well as 17 percent of your daily calcium needs, 12 percent of the iron and 23 percent of your magnesium [1].

Chia seeds are tasteless, which means it can be added to almost anything – from granola bars to cereals, sauces, and baked goods. When added to water, these seeds expand to hold about 10 times their dry weight and swell into gel-like globules

Here are five reasons why you need to incorporate chia seeds into your diet

1.Loaded with Nutrients & Minerals:  A combination of calcium, magnesium, phosphorus, and manganese makes chia seeds extremely nutrient-dense. You can get 20% of your daily calcium requirement from chia seeds, which makes it a great choice for people who do not consume dairy products [2].

Calcium is essential for bone health, while Manganese plays an important role in collagen production. Magnesium is known to improve mood and the quality of sleep, whereas phosphorus helps from cell structures and keeps the bones healthy. Whip up a smoothie with some chia seeds for a boost of energy. You can also sprinkle some seeds on your yogurt or oatmeal.

2. Full of Antioxidants: Chia seeds are rich in antioxidants which helps the body defend itself from cell damage. Antioxidants are known to fight free radicals [3], which contribute to aging and diseases like cancer. Add some chia seeds to our cereal for healthier and younger-looking skin.

3. High In Fiber: Chia seeds are one of the best sources of fiber as 40% of its weight is made up of roughage [1]. Its high soluble fiber content contributes to a feeling of fullness, which keeps you from snacking mindlessly.

This makes chia seeds a good option for people trying to lose weight. Fiber also helps keep the gut healthy and prevents constipation. It promotes slower absorption of your food which keeps blood-sugar levels stable. Add chia seeds to your salad or stir fry it with veggies for a healthy and wholesome meal.

4. Rich In Protein: Chia seeds are an excellent source of protein and amino acids, especially for vegans and vegetarians. About 14% of chia seed’s weight is protein, which is comparatively high when it comes to most plants [1].

Protein is crucial for our overall health and promotes healthy muscle growth and hormone balance, amongst other things. Protein also helps you feel fuller for longer, aiding in weight loss. Satiate your sugar cravings with some easy to whip chia pudding. Creamy, satisfying and packed with proteins, chia pudding is a healthy take on desserts.

5. Packed with Omega-3 fatty acids: Often referred to as the ‘superfood’, chia seeds are the richest plant source of Omega-3. These unsaturated fats help keep the heart and brain healthy.

Omega-3 also protects the body against inflammatory diseases such as Arthritis [4]. Unlike flax seeds, you don’t have to ground chia seeds to benefit from its nutritional properties. The gel from soaked chia seeds can replace egg in vegan baking. You can also top your baked goods with toasted chia seeds for a healthy crunch.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796167/

Good Vs Bad: Choosing Healthy Fats

For years we’ve been told that fats are responsible for clogged arteries, obesity, and diabetes, among other things. However, not all fats are created equal. Knowing the difference between the good and the bad fats can help you decide which to avoid and which to eat.

Fat is a nutrient that is crucial for normal and healthy body function. The body uses it to build nerve tissue and it also supports cell growth. In addition, they are vital for the digestion, absorption, and transportation of vitamins A, D, E, and K. So, the fact of the matter is, our body needs fats.

To make the best dietary choices, it is important to understand the different kinds of fats and how they affect the body. There are 2 main types of fats – unsaturated and saturated fats.

Healthy Fats

Unsaturated fats are considered healthy fats and include polyunsaturated and monounsaturated fats. Unlike saturated fats, these are liquid at room temperature. Incorporating healthy fats in your diet can help you feel fuller for longer, thus promoting weight loss. To include unsaturated fats in your meals, consider drizzling a dash of olive oil, adding a few slices of avocado or a small serving of nuts.

  • Monounsaturated Fatty Acids: Eating foods rich in monounsaturated fatty acids helps reduce bad cholesterol low-density lipoprotein (LDP) levels in your blood, which can lower the risk of heart disease and stroke. They help your heart stay healthy by increasing the level of good cholesterol or high-density lipoprotein (HDL) in your blood [1].

Some good sources of monounsaturated fats include avocados, nuts, olive, peanut butter and cooking oils made from plants or seeds like sesame, sunflower, canola, olive, peanut, and soybean.

  • Polyunsaturated Fatty Acids: Polyunsaturated fats help reduce the risk of cardiovascular diseases by lowering your LDL cholesterol. The two main types of polyunsaturated fats are omega-3 and omega-6 and both offer excellent health benefits. These fats are essential for normal body functioning and cannot be made by the body, therefore they must be obtained from food. They play a role in many important body processes such as blood clotting and blood pressure regulation.

  • Omega-3 Fatty Acids: Studies suggest that Omega-3 is beneficial for heart health and reduces the risk of coronary artery disease [2]. They help lower the triglyceride levels in the blood, the increase of which puts the heart at risk. They are also known for their anti-inflammatory properties.

Good sources of omega-3 fatty acids include fatty fish such as tuna, salmon, mackerel, and sardines. Whereas flaxseeds, walnuts, nuts, chia seeds, and canola oil are some of the plant-based sources of this fatty acid.

  • Omega-6 Fatty Acids: Omega-6 fatty acids have also been linked to protection against heart disease and diabetes, and are an important source of energy for the body. These fats can also help with the symptoms and pain of rheumatoid arthritis [3].

Foods in omega-6 fatty acids include vegetable oils such as soybean, sunflower, walnut, and corn oils.

Unhealthy Fats

Saturated and trans fats are the two main types of unhealthy fats. These fats are usually solid at room temperature, which is why they’re typically referred to as solid fats.

  • Saturated Fats: This type of fat comes mainly from animal sources of food, such as red meat, poultry, and full-fat dairy products. Saturated fats raise LDL cholesterol levels, which increases your risk of cardiovascular disease [4].

Processed and junk food have a lot of saturated fat, excess of which can lead to weight gain

  • Trans Fats: Trans fats serve our body no nutritional purpose [5]. Health experts recommend that the consumption of this kind of fatty acid should be as low as possible.

Meat and dairy products contain a small amount of naturally occurring trans fats. However, it’s artificial trans fats that are considered dangerous as it not only raises LDL cholesterol but also lowers good HDL levels. Being linked to heart disease and stroke [6], artificial trans fats have been banned in several countries.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5875103/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5634864/
  4. https://www.internationaljournalofcardiology.com/article/S0167-5273(18)36924-9/fulltext
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016047/
  6. https://www.ncbi.nlm.nih.gov/pubmed/26620830

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

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

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

Walk your steps to better health

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If you ask your parents about the happiest memories they have had of their children growing up, the first answer to pop up would be ‘the time my child took his first step’. Every parent knows that the first step in a child’s life is a landmark event. Our parents witnessed the smile and the thrill radiated through our face and that was a joyous moment carved in their memories. As children, we stumble and topple a few times over till we can manage to walk confidently, without any support. And when we turn from crawlers to walkers, it brings together a sense of independence, productivity and exploration.

So what changed as we grew up? Continue reading

7 Breakfast ideas with a high score

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We have always talked about the importance of breakfast and we can’t seem to stress on it enough.  Food is our fuel and breakfast is the first meal of the day that breaks our night long fast.  Scoring high on your breakfast kick-starts your day at a healthier note and with our help, you can make it yummy as well.

With bon happetee diet app you get health and tasty and how do we do it? Well, apart from giving you personalized meal recommendations, we also score your meal! Continue reading

Why some people never fall sick

I often wondered how all my life, I had never seen my grandmother spend a single day in bed or experience a bout of cold, cough or fever. So, one day I asked her “What is the secret to your good health?” She replied, “I sleep by 9 pm, wake up by 5, eat fruits daily, eat only home-cooked food and go for a walk every day for 40 minutes.” Evidently, her disciplined lifestyle is the secret to her strong immunity.

As like any other system of our body, a strong immune system calls for a healthy lifestyle which comprises of adequate nourishment, sleeps and exercise to function to its optimum capacity.bon happetee indian food calorie counter app

Now, we are aware that habits inculcated during childhood stay with us throughout life. Hence, it is important to ingrain healthy habits at a tender age.

While I have briefly touched upon the factors that are essential for staying away from ailments, let’s look at what factors should you look at for ensuring you stay as healthy as my grandma: Continue reading