Health:-HOW MUCH WATER DO YOU ACTUALLY NEED?
Here’s how to know when you truly need to hydrate If you’ve spent any time on social media or visited an athletic event lately, you’ve surely been bombarded with encouragements to drink more water. Celebrity influencers lug around gallon-sized water bottles as the hot new accessory. Twitter bots constantly remind us to make more time to hydrate. Some reusable water bottles even come emblazoned with motivational phrases — “Remember your goal,” “Keep drinking,” “Almost finished” — to encourage more drinking throughout the day.
The purported benefits of excess water consumption are seemingly endless, from improved memory and mental health to increased energy to better complexion. “Stay hydrated” has become a new version of the old salutation, “Stay well.” But what, exactly, does “stay hydrated” mean? “When lay people discuss dehydration, they mean loss of any fluids,” said Dr. Joel Topf, a nephrologist and assistant clinical professor of medicine at Oakland University in Michigan. But that interpretation “has been completely blown out of proportion,” said Kelly Anne Hyndman, a kidney function researcher at the University of Alabama at Birmingham. Staying hydrated is definitely important, she said, but the idea that the simple act of drinking more water will make people healthier isn’t true. Nor is it correct that most people are walking around chronically dehydrated or that we should be drinking water all day long. From a medical standpoint, Dr. Topf added, the most important measure of hydration is the balance between electrolytes like sodium and water in the body. And you don’t need to chug glass after glass of water throughout the day to maintain it.
How much water do I really need to drink? We’ve all been taught that eight 8-ounce glasses of water per day is the magic number for everyone, but that notion is a myth, said Tamara Hew-Butler, an exercise and sports scientist at Wayne State University. Unique factors like body size, outdoor temperature and how hard you’re breathing and sweating will determine how much you need, she said. A 200-pound person who just hiked 10 miles in the heat will obviously need to drink more water than a 120-pound office manager who spentthe day in a temperature-controlled building. The amount of water you need in a day will also depend on your health. Someone with a medical condition like heart failure or kidney stones may require a different amount than someone taking diuretic drugs, for example. Or you may need to alter your intake if you’ve been ill, with vomiting or diarrhea. For most young, healthy people, the best way to stay hydrated is simply to drink when you’re thirsty, Dr. Topf said. (Those who are older, in their 70s and 80s, may need to pay more attention to getting sufficient fluids because the thirst sensation can decrease with age.) And despite popular belief, don’t rely on urine color to accurately indicate your hydration status, Dr. Hew-Butler said.
Yes, it’s possible that dark yellow or amber urine could mean that you’re dehydrated, but there’s no solid science to suggest that the color, alone, should prompt a drink. Do I have to drink water to stay hydrated? Not necessarily. From a purely nutritional standpoint, water is a better choice than less healthy options like sugary sodas or fruit juices. But when it comes to hydration, any beverage can add water to your system, Dr. Hew-Butler said. One popular notion is that drinking beverages with caffeine or alcohol will dehydrate you, but if that’s true, the effect is negligible, Dr. Topf said. A 2016 randomized controlled trial of 72 men, for instance, concluded that the hydrating effects of water, lager, coffee and tea were nearly identical.
DIETITIAN LISTS EIGHT FOODS THAT CAN HELP BOOST YOUR MOOD
New Delhi: Food plays an important role in health. A balanced diet can make one feel energised throughout the day and also balance the mood, says Jyoti Bhatt, a dietitian at Jaslok Hospital and Research Centre. “Foods play a major role in balancing our various moods — either happy, sad, angry, depressed, or anxious. Researchers have studied few foods and nutrients that can be associated with brain health,” she adds.
As such, she lists a few foods and nutrients that play a role in boosting the mood. 1. Dark chocolate: Cocoa is rich in tryptophan that is used by our brains to produce serotonin, a neurotransmitter. Serotonin is a key hormone that helps to stabilise our moods. 2. Green tea: Known for aiding weight loss and helping reduce inflammation, green tea is also New Delhi: Food plays an important role in health.
A balanced diet can make one feel energised throughout the day and also balance the mood, says Jyoti Bhatt, a dietitian at Jaslok Hospital and Research Centre. “Foods play a major role in balancing our various moods — either happy, sad, angry, depressed, or anxious. Researchers have studied few foods and nutrients that can be associated with brain health,” she adds. As such, she lists a few foods and nutrients that play a role in boosting the mood. 1. Dark chocolate: Cocoa is rich in tryptophan that is used by our brains to produce serotonin, a neurotransmitter. Serotonin is a key hormone that helps to stabilise our moods. 2. Green tea: Known for aiding weight loss and helping reduce inflammation, green tea is also and other mental and behavioural conditions.
Salmon, flax seeds, chia seeds, nuts, are some of the well-known sources. 5. Fermented foods: Fermented foods are important to maintain gut health as they are rich in probiotic bacteria. Foods like kimchi, buttermilk, sauerkraut, miso, tempeh, pickled vegetables, kefir, yoghurt are rich source of probiotics. These foods are important for lifting the mood as serotonin (happy hormone) is produced in the gut. 6. Nuts: Nuts are the richest sources of many vitamins, minerals, magnesium and also have antioxidant properties.
They are equally important to keep our mood boosted. Low levels of magnesium can lead to increased risk of depression. 7. Green leafy vegetables: Spinach, methi contain B-vitamin folate, deficiency of which can hinder the metabolism of serotonin, dopamine, and n o r a d r e n a l i n e (neurotransmitters important for mood). More studies are needed to understand the exact role of folate in mental health. 8. Caffeine: Caffeine helps improve performance and mood by triggering the release dopamine, a brain chemical. Caffeine can act differently for each individual so if coffee makes you irritable, sad, sleepless, or brings other adverse effects, avoid drinking it. Take caffeinefree beverages or choose lowercaffeine beverages like black tea or green tea.
This is why you should start your mornings with nuts
New Delhi: It is important to start one’s day on a healthy and energetic note. As such, there’s nothing like loading up on fibre and antioxidants in the mornings. And if you are wondering how to do that, nutritionist Lovneet Batra recently answered that question for you..
“Mornings can usually make or break your day, isn’t it? How your morning unfolds tends to affect the rest of the day, hence it’s important to start your mornings fresh, happy and healthy to have a good day. So to start my mornings, I prefer having nuts as they boost up my body and allow it to function in the right way for the rest of the day,” she mentioned. simple terms, instead of opting for a heavy meal, one should start their day with foods that are light yet nutritious. She prefers soaked almonds and soaked walnuts. Here’s why. Soaked almonds Almond, if consumed in the mornings, can boost your memory, improve digestion, reduce cholesterol as it is power-packed with protein, vitamin E and magnesium. Also, soaked almonds are better because the peel contains tannins which inhibit nutrient absorption. Soaked walnuts Walnut, the king of all nuts, is rich in antioxidants, protein and healthy fats. They are touted as “brain food” as they help improve brain functioning.
Further, walnuts are a good source of calcium, potassium, iron, copper, and zinc. Having soaked walnuts increases metabolism, controls blood sugar levels and further helps in losing weight.
Tea as a remedy for insomnia?
Stunning find by study on sleep science
New Delhi: Green, black, herbal or latte – tea lovers simply can’t kick off or conclude their day without a cup of this refreshing beverage. Sometimes, they would love multiple cups during work, school or even during leisure time. Regardless of the time, variety or purpose, tea intake is linked to a plethora of health benefits ranging from weight loss to better heart health and lower risk of cancer. Yet, there continues to be a group of people who dodge a cup of tea without realising how it could impact health. Is dodging tea doing you any good? Some people rely on chai tea latte to wake up every morning and feel fresh.
However, certain varieties of low-caffeine herbal tea have properties that could instead promote a good night’s sleep. According to a report published in the Nature and Science of Sleep journal, regular intake of decaf herbal teas is linked to relief from sleep problems like insomnia – both temporary and permanent – and a positive impact on overall health.
How does tea work towards improving sleep patterns? Strange as it may sound, tea intake could prove beneficial for insomnia due to its components. According to a study from the Integrative Medicine Research, drinking herbal tea consistently for a four-week period improved insomnia symptoms in people dealing with a severe form of this condition.
Furthermore, a 2017 study published in Nutrients journal also stated that low-caffeine green tea lowers stress levels in middle-aged adults thereby improving sleep patterns. This was attributed to an amino acid in this beverage known as theanine. However, it is important to ensure that you are going for the low-caffeine variety for the desired impact on sleep disorders. Chamomile tea, too, as per the Journal of Education and Health Promotion, is linked to better quality sleep and low stress levels in regular consumers of this beverage. Which varieties of tea do not have the desired impact? Caffeinated versions of tea like earl grey, chai latte, matcha and black tea are not supporters of a good night’s sleep. Instead, they work the other way by keeping you up. Therefore, for those with insomnia issues, these varieties are not recommended.
How does being sleep deprived affect your health? On days when you fail to get a good peaceful eight hours of sleep, you can end up feeling too agitated, annoyed and may even feel like engaging in stress eating. Sleep deprivation is also associated with anxiety, impaired cognitive function, mood disorders and memory problems in the short term. In the long run, the same may up hypertension, diabetes and metabolic syndrome risk.
Diet and exercises for diabetics:
Your ultimate guide
New Delhi: Diet and exercise are essential components of a healthy lifestyle, especially for people with diabetes. A healthy diet and exercise have numerous health benefits, like controlling blood glucose levels and ensuring that they are within the target range.
To keep the blood glucose levels in control, one must consistently eat a wellbalanced diet and exercise regularly. “People with diabetes often find it challenging to exercise regularly and to consume a diabetic-friendly diet.
Still, by making small changes in the diet and including physical activity, one can manage their blood sugar levels. By eating a healthy diet and exercising regularly, people with diabetes can see a positive change in their blood pressure and blood cholesterol levels too,” said Dr Santosh B, MBBS, MD General Medicine, DNB Endocrinology, Bangalore Baptist Hospital, Bengaluru What foods can people with diabetes eat? A healthy diet consists of food from all food groups in moderate amounts.
People with diabetes can include the following food groups in their diet: Vegetable: Broccoli, carrots, greens, peppers, and tomatoes Fruits: Oranges, melon, berries, apples, and papaya Grains: Whole grains, like wheat, rice, oats, cornmeal, barley, and quinoa. Protein: Chicken, fish, lean meat, nuts and peanuts, eggs, beans, dried beans like chickpeas, and tofu. Non-fat dairy products: Oats milk, Almond milk, yogurt, low-fat milk, and cheese. What food and drinks should people with diabetes avoid? “People with diabetes should limit their consumption of fried foods, food rich in trans fat or saturated fats, and salts like pickles, papad, or excessive sugar like candies, baked goodies, or ice cream. Besides these foods, people with diabetes should avoid consuming drinks that have high sugar content,” Dr Santosh added. Why is exercise necessary for people with diabetes? Exercise plays a crucial role in the prevention and management of diabetes. Exercise also prevents depression.
People with diabetes must walk at least for about 30 minutes every day and consistently do moderateintensity exercise. Alternately people with diabetes can also include some yoga exercises in their exercise regime, he said as he quoted the study ‘The Role of Exercise in Diabetes’. How can people with diabetes be physically active safely? While it is essential for people with diabetes to stay physically active, here are few tips to ensure that you stay safe while indulging in physical activity: *Keep yourself well-hydrated *Protect yourself from developing hypoglycemia as physical activity lowers blood glucose levels. Avoid indulging in long, intense workouts as it may cause hypoglycemia.
Wear comfortable and supportive shoes while exercising to prevent developing any diabetic footrelated complications.
Are you guilty of making these diet mistakes?
New Delhi: Many people opt for specific diets as part of their weight loss journey. But weight loss is not about starving oneself, or eating bland food, it is instead about following a proper diet, and exercising portion control.
And, if your diet is not yielding desired results, it is time you may want to reconsider a few things. Nutritionist Nancy Dehra listed what one should be mindful about. *Eating salads and fibrous foods while dieting is a great way to keep hunger at bay but most of us forget to count calories in oils/dressings that are used to make salads tasty. *Unaccounted calories from bites and licks off your kid, partner or friend’s plate can be erasing your deficit.
“Two bites of white sauce pasta can be anywhere from 80-120 calories. I am not saying it is wrong to taste a food while dieting; not accounting the calories is what’s putting your efforts in vain. Just be mindful to not do it everyday,” she mentioned.
Making time for exercise or just moving more even inside the house can increase your non-exercise activity thermogenesis. “It is always better to move a little than staying in bed all day long,” she said. *Eating too many fruits can also put you out of your deficit. “Fruits are great source of vitamins and minerals, fibre and antioxidants, but at the same time have calories (not a lot but enough to throw you out of your diet), noted Dehra. What must be done? “Watching your portion size and creating accountability is what it takes to keep your game strong,” she said. In an earlier post, she also pointed out three “underrated” ways of eating less *Eat slow, chew more. This means one should eat without distractions like TV, phone, or talk