Health! Spicy food lovers, rejoice! Here’s how green chillies can help with weight loss & prevent diabetes

Health! Spicy food lovers, rejoice! Here’s how green chillies can help with weight loss & prevent diabetes
New Delhi: Indian food is a festival of flavours – every bite is enriched with the goodness of spices at its core and the natural taste of ingredients like vegetables, meat or eggs. However, despite the spicy inheritance of this cuisine, one relishes it most when accompanied by fresh green chillies. Hari mirch, or green chillies are often included in desi salads and go well with almost every Indian meal – from dal chawal to even vegetable pulao and stuffed paranthas. But did you ever realise how your favourite meal accompaniment could spike metabolism, promote weight loss. A healthier alternative to packaged red chilli powder, green chillies are a rich source of an antioxidant named capsaicin, iron, vitamin C, vitamin A, iron, potassium and dietary fibres. Can green chillies promote weight loss? Green chillies, according to experts, boost metabolism by 50%.
Limited quantity of green chilli raise body temperature, increase metabolic rate and improve blood circulation to ease the weight loss process. Studies also revealed that spicy food suppress your appetite and make you feel full for long thereby cutting down on calorie intake. This berry fruit is also low in calories which is a bonus for weight watchers.
The white membrane of chillies that holds seeds together is the richest source of capsaicin and works best for weight loss. Experts recommend only 12-15 grams of chillies in a day. Beyond this, it could result in acidity and disturbed gut flora. For weight loss, experts recommend chopping green chillies in vegetable curries and using it as a replacement for red chilli powder that may contain colouring additives and could be adulterated. Besides that, add these chillies in your pickles, raita, salads or as part of the tadka used for dal, dhoklas or curd rice. Can green chillies lower diabetes risk? One of the key factors responsible for diabetes – type-1, type-2 or gestational – is metabolic syndrome and disturbed blood sugar levels.
And with the metabolism boosting properties of green chillies and benefits for weight loss, its intake is indirectly linked to lower risk of diabetes. Furthermore, with the same properties, green chillies can improve glucose absorption in the body and regulate blood sugar levels. A word of caution While green chillies are linked to a plethora of health benefits, it is important to know when one must stop. Through vegetable curries, raita, tadkas and more, only 12 grams of green chillies safe and beneficial. Beyond that, it can result in stomach pain, cramps, diarrhoea and may spike risk of skin allergies.

WHAT CAUSES FREQUENT DIZZINESS?
New Delhi: Many of us are familiar with the feeling of feeling dizzy while lying down on bed and then standing up suddenly. There are also times when one experiences dizziness that disrupts their balance. Why does it happen? Dr Pawan Ojha, a senior neurologist at Hiranandani Hospital, Vashi-A Fortis network Hospital, says this could be a sign of ‘vertigo’. “Dizziness might imply vertigo, fainting, poor body balance, or even fits. Vertigo is a type of dizziness where you feel like you are spinning. These feelings may last from a few seconds to days and often worsen with movement,” he says. According to the doctor, vertigo is commonly caused by “disease of the vestibular system”. “The vestibular system inside the inner ear helps in sensing our head position in space relative to the body, and works in an integrated manner with the brain to maintain body position. Vertigo can result from diseases of the vestibular nerve or parts of the brain that deal with body balance.”
How big of a problem is it? The diseases related to the inner ear and its nerve supply are generally considered less worrisome. ‘Benign positional vertigo’ often causes the most severe vertigo but can be treated easily, the doctor says. “Another important cause of vertigo is ‘vestibular neuritis’ which occurs due to viral infection or autoimmune disease of the vestibular nerve, where vertigo, nausea, or vomiting can last up to several days. Meniere’s Disease is caused by a build-up of fluid in the inner ear tubes, causing episodic vertigo with ringing in the ears and hearing loss. The exact cause is unclear, a viral infection, an autoimmune reaction or a genetic component could be the trigger,” explains Dr Ojha. He adds that vertigo that is caused by a brain disease should be considered worrisome and treated on an urgent basis. “Stroke is an important and serious condition causing dizziness. Apart from this, brain infection, multiple sclerosis, hypothyroidism and other biochemical disturbances can cau vertigo even in the absence of fever.”
Warning signs If it is a serious cause of vertigo, signs will include severe headache, persistent vomiting and imbalance, double vision, vision problems, sudden hearing loss, or early signs of brain stroke (weakness or numbness in arm or leg, face drooping to one side, trouble while speaking or swallowing). People who are 60+, with diabetes, hypertension, smoking and history of heart disease or brain stroke, should be extra careful, the doctor warns. Special precautions “Limit sodium intake, avoid caffeine, chocolate, alcohol, and tobacco. If diagnosed in time, brain stroke can be efficiently treated with clot busters and/ or interventional treatment. If vertigo is caused by another serious problem, such as brain tumor or injury to the brain or neck, surgical treatment might be necessary,” says Dr Ojha

Here’s why you shouldn’t breathe through your mouth when asleep
New Delhi: Breathing provides our body with oxygen and allows us to release carbon dioxide. We generally use our nose to breathe. Breathing through the mouth, however, is observed in cases of nasal congestion. A lot of people end up breathing through their mouths, especially during sleep. This could lead to a lot of health concerns. Nasal breathing is essential not just for your overall health, but also to aid weight loss. Nutritionist Pooja Makhija took to Instagram to share the science behind nasal and mouth breathing, and how to improve nasal breathing for weight loss. “Our autonomic nervous system has two main branches — sympathetic and parasympathetic.
The sympathetic branch is responsible for our ‘fight or flight’ response, whereas the parasympathetic branch is responsible for the ‘rest and digest, tend and befriend’ response. Basically the sympathetic branch gets you fired up and primed for movement, and the parasympathetic branch puts the brakes on and chills your body out,” the nutritionist said. She added, “Mouth breathing biases your body towards a sympathetic state, whereas nasal breathing activates the parasympathetic response.
If the body is stuck in this state due to chronic stress and breathing dysfunction, it won’t effectively rebuild tissue from all of the HIIT workouts you are doing.” Sharing how nasal breathing is essential for weight loss, Makhija said, “Since a large portion of this recovery process happens while you sleep, it is especially important to breathe in a way that shifts your nervous system state into ‘rest and digest’ mode. This is why nasal breathing is so important for weight loss.” She, further suggested ways to improve nasal breathing. “Obviously, we switch to oral breathing only when our nasal passage is blocked. Good quality Vitamin C supplements (and foods), curcumin (opens up sinus blockages), zincrich foods and supplements can really help improve nasal breathing (provided of course, that’s the prime reason and not a deviated septum). Speak with your nutritionist for exact doses and duration

Oral hygiene: Mistakes to avoid for better dental health
New Delhi: Having a problem of bad breath is one of the worst things that could happen to someone in terms of hygiene, especially in a social setting. The importance of good oral hygiene and its association with overall health is widely acknowledged and practised. However, this information still does not rule out the prevalence of dental problems among people. If you often suffer from bad breath, gum ache, or teeth problems despite taking good care of your oral hygiene, it might be time to probe further into the issue and identify the mistakes that might be leading to futile and unfavourable results. Common oral hygiene mistakes to avoid Here are some common oral hygiene mistakes that must be avoided for a set of healthy and pretty teeth: Being too aggressive: A common misconception, people often mistake aggressive brushing as an effective method to get rid of stubborn tooth debris and stains. Aggressive brushing will do more harm than good. So, if you wish to evade gum recession and enamel abrasion, it is time to give yourself a break and go gentle on your teeth. Brushing right after a meal: Going to bed after brushing is good for oral health. However, a common mistake that people make regarding this is brushing their teeth immediately after having a meal. This can harm the teeth by causing enamel erosion due to the interaction with acids present in food. Therefore, it is recommended to wait at least 45 minutes before brushing the teeth after a meal. Unknowingly going overboard with sugar: Everyone is aware of the shortcomings of consuming excessive sugar on the body and teeth. However, we still end up falling into the trap of ‘low-sugar’ drinks. Mistaking misleading labels for healthy drinks and incorporating them as a part of lunch, breakfast, snack, or dinner must be avoided as it can lead to an unhealthy amount of sugar consumption. Picking mouthwash over floss: Dental experts across the world have been emphasising the importance of flossing for a healthy set of teeth. Aside from going unheard, this recommendation is often hidden under the blanket of the misconception that a rinse with mouthwash will have the same benefits as that of flossing. This mistake must be avoided and flossing must be incorporated into everyday’s routine. Booking dentist appointments only when in pain: The purpose of regular dental check-ups is to ensure oral health and avoid unprecedented dental issues from emerging. Missing appointments or showing up at a clinic only when it’s urgent will lead to more and severe damage that could have otherwise been prevented. Make sure that you stay up-to-date with your checkups for healthier and stronger teeth.

Are you a fan of brown rice?
Take note of this ONE major likely side effect
New Delhi: Across continents, countries and cultures, rice continues to be a staple. An affordable and nutrient-rich source of carbohydrates, rice goes well with vegetable and meat curries, curd and sometimes even without an accompaniment. Some like boiled rice, others like to steam them and many prefer their meal with sautéed vegetables or grilled meat on the side. While white rice is a gluten-free source of carbs that maintains blood sugar levels, keeps heart healthy and improves gut health, brown rice is believed to a healthier cousin.
Brown rice is a whole grain version non-exclusive of the bran layer which is a powerhouse of nutrients like iron, calcium, magnesium, manganese, vitamin B1 and B6, phosphorus, selenium, antioxidants, flavonoids and phenols And these nutrients are the reason why people choose brown rice over white rice. Brown rice: Are there any side effects? Although brown rice intake is linked to benefits for weight loss, cholesterol and blood sugar control, there can be downsides to this nutrient-rich grain. Besides being loaded with essential minerals, brown rice contains high quantities of an anti-nutrient called phytic acid. Anti-nutrient compounds are found in a number of plant-based foods and prevent your body from absorbing essential nutrient.
Besides brown rice, phytic acid is also found in seeds, nuts and legumes. What is the impact of phytic acid on health, and how to mitigate the side effects? A study published in The International Journal of Food Sciences and Nutrition revealed that phytic acid is linked to low absorption of zinc, magnesium, calcium, iron and minerals. Therefore, even if you have a diet in these essentials, your body may not benefit much. However, Food Journal recommends a tip to prevent this inhibition. With brown rice’s pros outweighing its cons, experts recommend soaking it in water at high temperatures before cooking to reduce the phytic acid content. Harvard Health, too, suggests soaking brown rice before cooking or using its sprouted version to mitigate phytic acid.

Iron deficiency: Symptoms, causes, and ways to manage it
New Delhi: Iron is an important nutrient required by the body for the production of blood and its insufficiency can lead to body dysfunction. Do you often feel tired or lightheaded even after a long, lazy day of lying on the couch? It could be a consequence of iron deficiency and must be looking right into. One of the most common kinds of deficiencies, iron deficiency is characterized by the insufficiency of iron in the body.
This can lead to a condition known as iron deficiency anaemia due to which the body can suffer from low healthy red blood cells count. Iron deficiency – Causes and symptoms talking about the risk factors, women, frequent blood donors, children, vegetarians, and infants are more at risk of developing iron deficiency as compared to other groups of people.
Among the causes of iron deficiency, two factors that top the list include the body’s inability to absorb iron and the consumption of insufficient iron in the diet. Pregnancy and blood loss are among the lesser prominent causes.
New Delhi: Iron is an important nutrient required by the body for the production of blood and its insufficiency can lead to body dysfunction. Do you often feel tired or lightheaded even after a long, lazy day of lying on the couch? It could be a consequence of iron deficiency and must be looking right into. One of the most common kinds of deficiencies, iron deficiency is characterized by the insufficiency of iron in the body. This can lead to a condition known as iron deficiency anaemia due to which the body can suffer from low healthy red blood cells count. Iron deficiency – Causes and symptoms talking about the risk factors, women, frequent blood donors, children, vegetarians, and infants are more at risk of developing iron deficiency as compared to other groups of people.
Among the causes of iron deficiency, two factors that top the list include the body’s inability to absorb iron and the consumption of insufficient iron in the diet. Pregnancy and blood loss are among the lesser prominent causes.