Foods that help you de-stress

Feeling guilty about bingeing on pasta and chocolates while you were feeling a bit blue? Relax. Savouring your favourite delicacies while you’re on the verge of freaking out can actually help calm the nerves.

Of course, that depends a lot on what kind of food you are biting into. We bring you a list of the foods that should help counteract the ill-effects of stress on your system.

Bananas
Bananas (elaichi and green) are rich in potassium and carbohydrates. Carbs have quite a relaxing effect on the body as they produce the neurotransmitter, serotonin which gives out a sense of calm. Potassium deficiencies are associated with breathlessness, fatigue, insomnia and low-blood sugar which are often triggered by stress. Potassium is also essential for healthy heart muscles.

Expert Speak : To beat stress, consume two bananas a day. For longer lasting effects, try foods that contain complex carbs and are also a lot more palatable such as spaghetti, pasta, macaroni, potatoes, peas, beans, lentils etc.

Finger millet
Raagi as the finger millet is locally known, contains calcium. Research has shown that calcium helps reduce irritability and nervousness to some extent. It has also been found to be particularly effective in alleviating symptoms associated with PMS (pre-menstrual stress).

Expert Speak : Consume two tablespoons daily in your chappatis, by simply mixing it with wheat flour.

Apples
This fruit contains phosphorous and iron and helps reduce oxidative stress. This, in turn, helps cell-regeneration which is known to be adversely affected in times of stress. As the skin is possibly the first to show signs of stress, apples can help counter that by helping build healthy skin and hair tissues.

Expert Speak : Try consuming one apple a day. Choose whole apples over fruit juice as the fibre is lost in juices. However, apples must not be consumed on an empty stomach as this may trigger indigestion.

Amla
It is by far the most widely used herb in Ayurveda and it offers many benefits, one of which is its ability to fight the ill-effects of stress. Amla comes loaded with vitamin C which keeps the walls of the capillaries flexible. One of the first signs of stress is the constriction of blood vessels and capillaries right through the body and vitamin C can help counter this.

Expert Speak : Have two amlas a day. Also, amla does not lose its properties when dried and, therefore, you can enjoy the same benefits from dried amla when the fruit is not in season. Yet another food loaded with vitamin C is guava.

Oats
Oats are an excellent source of soluble fibre which has been associated with reduced cholesterol level and reduced risk of heart disease. Oats are also loaded with phytochemicals which in turn help regulate the digestive system and blood sugar levels, which are adversely affected by stress.

Expert Speak : Consume three tablespoons of oats a day. Oats or oat-bran may be added to cereals, yoghurt, salads etc. Oatmeal can also be part of your breakfast routine. Or you could also try using whole oat flour instead of white flour in baking.

Chamomile
Back in 1800s, it is believed, chamomile was used to calm hysteria. Today, it is used to relieve anxiety. Research has shown that it also has some anti-spasmodic properties and can help relieve cramps and several digestive problems associated with nervous disorders.

Expert Speak : Whenever under pressure, sip on chamomile tea.

6 EASY TRICKS TO IMPROVE MENTAL POWER

Your brain is your most important tool in life. Here are six ways to flex your grey matter and get the best out of your brain cells:

1. Think positive, loving thoughts -- really!

A decade of research at the W.M. Keck Laboratory for Functional Brain Imaging and Behavior led by neuroscientist Richard Davidson found that choosing positive thoughts and emotions can permanently change the working of the brain for the better.

When participants practiced feeling love and compassion, their brains went into action -- connecting and building new circuitry at

high speed.

Davidson has concluded that emotions play a strong role in mental acuity and that spending just 10 minutes a day focusing on feeling loving and kind can make you smarter and happier!

2. Don't be a slave to technology

In more than 80 clinical trials, Dr. Glenn Wilson, a psychiatrist at King's College London University, found that workers distracted by phone calls, e-mails and text messages suffer a greater loss of IQ than if they'd smoked weed.

The IQ of those juggling messages and work fell by an average of 10 points -- equivalent to missing a whole night's sleep and more than double the four-point fall seen after smoking pot. The drop in IQ was even more significant in men.

To keep sharp, resist the urge to check messages continually. Instead, schedule blocks of time throughout the day to retrieve and respond to them.

3. Physical exercise can boost brain as well as brawn

Exercise boosts circulation and bolsters brain-nurturing chemicals that improve your creativity, reaction time and retention. Researchers at Middlesex University found that participants scored higher on a creativity test after engaging in 25 minutes of aerobic exercise.

Likewise, a University of Illinois study found that inactive individuals increased their memory and ability to multitask by more than 15 percent after participating in a walking program.

4. Never underestimate the power of a good night's rest

Lack of sleep also results in reduced productivity and increased errors. A National Sleep Foundation study found that half of all workers in the United States say sleepiness interferes with the amount of work they get done -- and nearly 20 percent say it causes them to make mistakes.

Sometimes those mistakes are tragic. Government investigations of human error in the space shuttle Challenger explosion and Exxon Valdez oil spill cited sleep deprivation as a "direct cause" of those accidents.

"The brain keeps an exact accounting of how much sleep it is owed," says Dr. William C. Dement, a Stanford University sleep expert who says we all need to get one hour of sleep for every two hours we're awake. "If you sleep one hour less each day then you're supposed to, you will acquire 'sleep debt.' "

"Everyone should block out eight hours of sleep," Dement adds. "Consider it an appointment with yourself that can't be broken."

5. You are what you eat, and that includes your brain

Many studies support the memory and cognitive benefits of a diet rich in antioxidants (vitamins C, E and beta carotene) and B vitamins.

If you have an important morning meeting, Douglas Kalman, director of clinical research at Peak Wellness, suggests eating a high protein breakfast to help raise your serotonin levels, which produces hormones that make you feel alert and focused.

If you're feeling sluggish midday, boost your serotonin with a small dose of carbohydrates, such as fruit or an energy bar. Also,drink lots of water. A craving for sugar can indicate the beginning stages of dehydration.

6. Put your mind to work in the right way

Mental exercise is important, too. Using your brain to learn a new language, master a new hobby or engage in friendly debate stimulates blood flow and strengthens the connections (synapses) between nerve cells in the brain. A Washington University study found that memorization techniques also encourage the brain to work more efficiently and may reduce age-related memory loss.

Dr. Robert Goldman, author of Brain Fitness, suggests reading challenging books, doing puzzles - even combing your hair and brushing your teeth with your other hand.

Boost your mental powers with these easy tips and you'll operate at your peak!

Correct Way of Eating Fruits

Importance of Sleep

Exercise prevents heart disease

	Dr. O.P Yadava & Dr. Ganesh Shivnani Consultant Cardiac Surgeons Dharma Vira Heart Centre Sir Ganga Ram Hospital

Physical inactivity, is a major risk factor for developing coronary artery disease. It also contributes to other risk factors, including:

• Obesity
  
• High blood pressure
  
• A low level of HDL i.e good cholesterol
  
• Diabetes

Even moderately intense physical activity such as brisk walking is beneficial when done regularly for a total of 30 minutes or longer 3-6 days a week. There are 3 kinds of exercises that can be done. They are:

• Stretching (stay loose)
  
• Aerobic (for blood flow and oxygen)
  
• Strengthening (toning or building muscles)

The most important exercise for the heart is aerobic exercises. Walking, jogging, running, swimming, dancing and cycling are aerobic. The decision to carry out a physical fitness programme cannot be taken lightly. It requires a life long commitment of time and effort. Exercise must become one of those things that you do without question, like bathing, brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.How often, how long and how hard and what kinds of exercises you do should be determined by what you are trying to accomplish. For example, an athlete training for high level competition would follow a different programme than a person whose goals are good health and the ability to meet work and recreational needs.

Should you exercise?

The hour just before the evening meal is a popular time for exercise. Another popular time to work out is early morning, before the work day begins.

What are the benefits of exercise?

• The heart can pump more blood and oxygen to the body.
  
• Most people will have more energy
  
• You sleep better and feel less stress
  
• Blood pressure and blood sugar go down
  
• You can tone muscles and lose body fat
  
• Your HDL i.e., good cholesterol goes up

How should you exercise?

Step 1. Get loose, spend 5-10 minutes warming the muscles before you work out harder. Take a walk, jog slowly or cycle with no tension. Then stretch the muscles to loosen them.

Step 2. Hard work for 20 to 30 minutes. Wear comfortable clothes and shoes that match the sport.

Step 3. Cool down like you warmed up. Spend 5-10 minutes walking slowly or cycling with no tension. Then stretch the muscles to keep them loose.Pick up more than one kind of exercise so that you don’t get bored, while on exercise machines. You can often watch television or listen to music. This is a good way to keep from getting bored.You may join an exercise group or get a friend to work out with you.Add more daily exercise in these ways:

• Climb stairs rather than taking an elevator
  
• Park at the far end of parking lot so that you have to walk more
  
• Do more housework


Recommendation

For most healthy people

For health benefits to the heart, lung and circulation perform any vigorous activity for at least 30-60 minutes, 3-4 days each week at 50-75 per cent at your maximum heart rate. Physical activity need not be strenuous to bring health benefits. Moderate-intensity physical activities for 30 minutes or longer on most days provide some benefits. What is important is to include activity as part or a regular routine.Activities that are especially beneficial when performed regularly include:

• Brisk walking, hiking, stair-climbing, aerobic exercise
  
• Jogging, running, cycling, rowing and swimming
  
• Activities such as soccer, basketball that involve continuous running

For people who are sedentary

• Walking for pleasure, gardening and yard work
  
• Housework, dancing and prescribed house exercise
  
• Recreational activities

The ABC of Food & Nutrition

Alcohol: Lot of calories (Add ice to cut down on calories). Drink less.

Bulimia Nervosa: An eating disorder characterized by recurrent binge eating followed by compensatory behavior like purging.

Calorie: The basic unit of measuring energy content of a particular food. One calories is very tiny amount hence food calories are generally expressed as kilocalorie (Kcal)

Diet Colas: These are low calories due to the use of artificial sweeteners like aspartame.

Endorphins: Feel good chemicals produced by brain during strenuous exercise or excitement. Foods which are high in fat and sugar can also be trigger endorphin production.

Fortified Food: Food which has been enchanced with nutrient /s to help prevent/treat a disease, like iron fortified breakfast cereals.

Gluten Intolerance: A condition where body can not tolerate glutten, a protein found in wheat, rye and some other cereals. There is no cure for the condition and the solution is to avoid gluten based food items.

High Protein Diets: A popular way to loose weight. They do give results but are harmful for kidney and liver as consumption of excess protein increases the workload on these organs.

Jams: Developed in ancient time as mean of preserving fruits. A good energy source. Over consumption can cause weight gain.

Kohlrabi: Also know as knol knol. It has high content of Vit, potassium, fibre, and cancer preventing antioxidants.

Lemons and limes: Good source of Vitamin C.

Mineral Water: Originating from a natural underground spring and should contain atleast 500 mg of minerals per litre.

Nuts: Peanuts, cashew nuts, walnuts etc are rich in Vitamin E, calcium, zinc, and some B vitamins. Drawback includes high fat and calorie content.

Organic Foods: Differ from normal foods only in a way they are grown i.e. in a pesticide free environment. Research shows that organic foods may not necessarily be nutritionally better than regular foods.

Parboiled Rice: Rice which has been subjected to boiling before milling.

Quercetin: A powerful antioxidant found in apple peel, cherries and grapes, known for its cancer and heart diseases preventing abilities.

Raisins: Its take around 2 Kg of fresh grapes to produce 500 gm of raisins. They are concentrated source of calories.

Salt Substitutes: These have potassium entirely or partly replacing sodium. Not recommended for people suffering from kidney ailments.

Thyroid Gland: Two disorder of this gland affecting weight are hypothyroidism and hyperthyroidism.

Ulcers: One of the main ways to control the problem is to avoid foods which trigger pain. Common trigger include coffee, alcohol, chocolate, pepper etc.

Vitamins: The word was coined by a polish doctor in 1912 and means Vital Amines, where amines are nitrogen compounds.

Women’s Nutrients: Calcium, iron and folate which have to be included in a women’s daily diet.

Xylitol: Sweeter used in chewing gums. Chewing a gum sweeten with it for 5 minutes after meal is said to prevent cavities.

Yoghurt: Good source of probiotics which are good bacteria known to promote
healthy intestines and boost the immune system.

Zone diet: A fad diet which advocates consumption of calories from carbohydrates, proteins and fats. Not considered safe.

25 Tips for healthy heart

Balanced Diet – One of the Best Healthy Mantra

What is Diet Plan/ Meal Plan:

• Variety of foods that nourishes body and mind with nutrients in right proportion to build health.

• Body to function efficiently you needs Carbohydrates, Proteins, Vitamins, Minerals, Fat, Fiber and Antioxidants. Apart from this you also need adequate Hydration.

Diet Plan will prevent:

• Frequent infections,
• Deficiencies like anemia,
• Life style related health problem like diabetes, high blood pressure, heart Diseases, weight related problems,
• Cancer,
• High cholesterol
• And so on

Sources:

1. Cereal grain and products:

Rice, Wheat, Ragi, Bajra, Maize, Jowar, Rice, Flakes, Sooji

2. Pulses & legumes:

Channa, moong, rajma, tuvar, urad, soybean and dal.

3. Milk & Meat:

Milk, Curd, Buttermilk, Paneer, Cheese, Chicken, Fish, Egg, Mutton, Pork, Beef

4. Fruit & Vegetables

5. Fats & Sugar:

Butter, Ghee, Lard, Oil, Jaggery, Honey

• Calories come from carbohydrates, proteins and fats.
• Carbohydrates are body’s fuel source.
• Proteins: Growth, Repair and maintenance of cells
• Fat: Insulates body, energy and are part of cell membrane, nervous system, hormones etc.

Vitamins and Minerals have no common role but are essential in small quantities for various body structures and functions.

Even though fiber is not digested in body it is absolutely essential for health of gut.

Antioxidants: Nutrients, non-nutrients useful in scavenging free radicals from body. Without this process cell tissue would be damaged.

Water: Hydration as solvent to remove waste products and for lubrications.

What is Malnutrition?

• Inadequate nutrients,
• Too much of one food or nutrients can be as detrimental as too little of it.

• It can lead to chronic, fatigue, hair loss, obesity, premature aging

Role of Balanced Diet:

• Providing Energy
• Building Cell tissues and organs
• Maintaining physical structure like bone, skin, hair, nail
• Running various function like digestion, blood circulation, waste elimination, healing processes etc
• Improving mental health
• Inducing good sleep
  

Health - Quotes

• Eat right, exercise regularly, die anyway. ~Author Unknown

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

• He who takes medicine and neglects to diet wastes the skill of his doctors. ~Chinese Proverb

• If I'd known I was going to live so long, I'd have taken better care of myself. ~Leon Eldred

• A good laugh and a long sleep are the best cures in the doctor's book. ~Irish Proverb

• When it comes to eating right and exercising, there is no "I'll start tomorrow." Tomorrow is disease. ~V.L. Allineare