SNOOZE AWAY.... RIGHTLY..!!

By,

Apoorva K. Saptarshi

Not sleeping enough and not sleeping well is not OK. As a matter of fact, there is quite a price to pay. It may surprise you to learn that chronic sleep deprivation, for whatever reason, significantly affects your health and performance.

There are many causes of sleep deprivation. A routine workload would build a good amount of stress. Not only this, but a silly traffic jam, punctured tyre, and even angry “girlfriend” would build up stress in you. This would definitely affect the whole day!!

After a typical night's sleep, you may not feel restored and refreshed and be sleepy during the day, but be totally unaware that you are sleep-deprived or have a sleep disorder. You might think, "It's just the stress of work or the kids," or you might have "always felt this way" and had no idea that you should feel differently. This lack of awareness compounds the consequences, because so many people remain undiagnosed for years.

Long term consequences of deprived sleep:

·      High blood pressure

·      Heart attack

·      Heart failure

·      Stroke

·      Obesity

·      Psychiatric problems, including depression and other mood disorders

·      Attention Deficit Disorder (ADD)

·      Mental impairment

·      Fetal and childhood growth retardation

·      Injury from accidents

·      Disruption of bed partner's sleep quality

·      Poor quality of life

Sleep deprivation and Teen Health

On any given school day, teen-agers across the nation stumble out of bed and prepare for the day. For most, the alarm clock buzzes by 6:30 a.m., a scant seven hours after they went to bed. Many students board the school bus before 7 a.m. and are in class by 7:30.

"Almost all teen-agers, as they reach puberty, become walking zombies because they are getting far too little sleep," comments Cornell University psychologist James B. Maas, PhD, one of the nation's leading sleep experts.

Insufficient sleep has also been shown to cause difficulties in school, including disciplinary problems, sleepiness in class and poor concentration. “There is substantial evidence that the lack of sleep can cause accidents, imperil students' grades and lead to or exacerbate emotional problems," says U.S. Rep. Zoe Lofgren, Adjusting school schedules, Lofgren says, "could do more to improve education and reduce teen accidents and crime than many more expensive initiatives."

Sleep expert suggests ‘Changing school start times would help to protect young people's sleep, and then, if we can only understand what's going on with sleep in these sixth-, seventh- and eighth-graders, we can intervene to change their sleep behavior before it gets out of hand.’

Sleep deprivation linked to junk food cravings

A new study from UC Berkeley suggests that, a sleepless night makes us more likely to reach for doughnuts or pizza than for whole grains and leafy green vegetables.

Brain regions required for complex judgments and decisions become blunted by a lack of sleep. This combination of altered brain activity and decision-making explains why people who sleep less also tend to be overweight or obese. Previous studies have linked poor sleep to greater appetites, particularly for sweet and salty foods, but the latest findings provide a specific brain mechanism explaining why food choices change for the worse following a sleepless night. These results shed light on how the brain becomes impaired by sleep deprivation, leading to the selection of more unhealthy foods and, ultimately, higher rates of obesity,”

On a positive note, the findings indicate that ‘getting enough sleep is one factor that can help promote weight control by priming the brain mechanisms governing appropriate food choices.’

Food choices for sound sleep:

1.  Warm milk:

 Dairy foods contain tryptophan, which promotes sleep. Can choose from nuts and seeds,   bananas, honey, and eggs for a better ‘Tryptophan’ content.

     2. A small snack before bed: 

 

     If you struggle with insomnia, a little food in your stomach may help you sleep. But don't use this as an open invitation to hog on. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing sleep.

     3. Cut down on caffeine: 

     Caffeine helps you to get alert. It is a brain stimulator and disrupts your sleep. Even moderate caffeine can cause sleep disturbances. But don't forget about less obvious caffeine sources, like chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime.

     4. Cut down on fluids by the end of the day: 

      

      You're sure to have interrupted sleep if you're constantly getting up to go to the bathroom.

     5. Strictly NO SMOKING:  

      

     Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.

     6.  Switch off: 

      

      No working on your laptops, computers, chatting on phone, watching TV. The entire glare adds up on sleep deprivation for a very long time. Switch off all the lights in the room. Create a soothing atmosphere to get relaxed and sleep.

Get into your cozy beds... and explore the goodness of sound sleep..!!!

CHROMIUM... the Wonder Mineral..!!

By, 

"Apoorva K. Saptarshi"

 
 “CHROMIUM”... The most hyped and talked about mineral these days.!!

As we all know, diabetes, heart diseases, deranged lipid profiles are getting just too common and every second home have at least one person having any one from the above diseases.

Let’s get more acquainted with this “WONDER MINERAL”..!!

Chromium is a trace metal or a micro nutrient meaning we don't need a lot to meet our AI (Adequate Intake) and any inadequate intake of chromium can be resolved with a healthy eating plan.

Walter Mertz a physician and research scientist in the U.S. discovered that chromium played a key role in carbohydrate metabolism, possibly by participating in formation of a special compound which he named "glucose tolerance factor," or GTF.

GTF is the Factor which helps the cells to accept the glucose and release energy. Chromium is one of the elements which along with the GTF help in carrying out this action.

After a meal, blood glucose levels begin to rise, and, in response, the pancreas secretes insulin. Insulin lowers blood glucose levels by increasing the rate in which glucose enters the cells. To accomplish this, insulin must be able to attach to receptors on the surface of cells.

GTF is believed to initiate the attachment of insulin to the insulin receptors.

Chromium may also participate in cholesterol metabolism, suggesting a role for this mineral in maintaining normal blood cholesterol levels. It also contributes in building up DNA. It increases immunity, regulates food cravings, and the body’s use of proteins, carbohydrates, and fats. Chromium is very useful in preventing memory loss and hold further worsening due to Alzheimer’s disease. In addition, it helps in preventing  Acne, Obesity and Psoriasis too.

The best source of chromium is true brewer’s yeast. Chromium is also found in grains and cereals, though much of it is lost when these foods are refined. Vitamin C helps in better absorption  of Chromium.

Most of the multivitamin chromium supplements contain small amounts of chromium. Many varieties of chromium supplements are also available on the market. 

A daily intake of 200 mcg is recommended. It is relatively easy to get safe and adequate amounts of chromium by eating a variety of foods like broccoli, grape juice, whole grains, potatoes, and orange juice.

So, What are you waiting for…..?? Just grab a glass of Orange juice and Explore the goodness of CHROMIUM..!!

Dark Chocolate…The Super food..

"By Nancy Jajodia"

Chocolates….yummm….Hearing this word in itself creates a good feel…A feeling that you can die for..

          One common problem faced by someone on a diet is to avoid eating chocolates. Resisting this calorie loaded food becomes difficult. But, here’s a good news J.. 

          It has been proved that dark chocolate—sweet, rich, and delicious—does more than curing a broken heart. Cocoa, which is the main ingredient, is the main source of benefits in dark chocolate. The good feel - feelings of well being and happiness, after eating chocolate is the effect of cocoa on brain. It helps to reduce depression and gives relaxation.

          Cocoa is a powerful antioxidant. It helps to lower the levels of bad cholesterol and raise the levels of good cholesterol. Dark chocolates also contain Resveratrol, which a powerful antioxidant that protects the body from heart disease and helps to lower the blood pressure.

          This little bean acts as a bullet. Eating dark chocolate can have some wonderful effects on your body. But that's no license to go on a chocolate binge. But you have to balance the extra calories by eating less of other things. So, remember "Dark” when you select chocolates at the chocolate counter. And remember the word "moderate" as you nibble.

     Diabetes - Myths and Facts

            "By Vriti Srivastav"

                                                                                          

Are you a diabetic? Or Is anyone in your family a diabetic? I am sure at-least one of the two questions will have 80% positive response. Diabetes is a rising epidemic in India and has become the most common lifestyle disease. 

Do you know November 14 is not just children's day but also celebrated as 'World Diabetes Day'. This day is celebrated because it is important to spread awareness. Lot of questions might be popping up in your mind every now and then. Below are few common myths that I have come across in my counselling experience. Read on, clear your doubts and post your queries....

Myth – High Sugar intake results in Diabetes.

Fact – Diabetes is majorly of two types. Type 1 and 2. Type 1 is genetic while type 2 can be due to factors like genetic or heredity, lifestyle, and stress. Eating too much sugar does increase the glucose load in the blood making your pancreas work extra and leads to weight gain as well. But this can be caused by eating simple-carbohydrate loaded meals too. Lifestyle and diet overall are one of the causes of type 2 diabetes, not sugar alone.

Myth – Fruits cannot be eaten in diabetes as they are sweet. 

Fact – In diabetes, it is the type and quantity of carbohydrate that matters. Fruits are very much essential for our body. Fruits with good amount of fiber are more preferable as it aides in slow release of glucose in the body. Having diabetes doesn't mean you have to compromise on your favourite fruit. It is the quantity you need to take care of. One serving of fruit should give you 15 grams of carbohydrate.

Listed below are amount of fruits that give 15 grams of carbohydrate –

1 small apple, 1 small banana, ¾ cup grapefruit, 1 kiwi, 1 ¼ cup watermelon cubes, 1 ¼ cup whole strawberries,4 whole fresh apricots, 3/4^th cup pineapple, 1 pear (100gms), 1 peach(100 gms), ½ small mango (1/2 cup), ½ cup papaya, 2 small plums, 1 cup honeydew cubes, ½ cup fruit cocktail.

Myth – If I have diabetes, I will have to take insulin.

Fact – Type 1 diabetics have to depend on insulin all life as pancreas stop to make insulin completely due to destruction of beta cells. Type 2 diabetes can be controlled through oral medicine and lifestyle modification. Insulin may be required at a later stage if the blood sugar control of the body is not good. In type 2 diabetics, once a good control has been established, insulin may be withdrawn by the doctor. Further treatment will be through oral medicines and lifestyle modification.

Myth – Diabetes is only of two types – type 1 and type 2. 

Fact – Since type 1 and 2 are the most common forms of diabetes, they are known to most people. Diabetes is an umbrella word with many types under it. There are mainly three types of diabetes –

Type 1- This is insulin dependent diabetes mellitus or juvenile onset diabetes as it occurs in the young.

Type 2 – Non – insulin dependent diabetes mellitus or adult-onset diabetes.

Gestational Diabetes – This is seen during pregnancy when there are high blood sugar levels. This type of diabetes usually disappears after pregnancy, but the mother and the child are at increased risk of developing diabetes later in life.

Secondary diabetes – Apart from the three major types, there is another type called secondary diabetes which occurs due to certain medical conditions such as injury, pancreatic cancer, cystic fibrosis, PCOS, etc. This type of diabetes may be temporary or permanent depending upon the severity.

LADA – (Latent auto-immune diabetes in adults) – This is a slowly progressing variation of type 1 diabetes which occurs at an age of 35 years or older. This is often misdiagnosed as type 2 diabetes.

Myth – I don’t have a family history of diabetes, so I am safe.

Fact – Heredity is only one of the risk factors of diabetes. Diabetes, especially type 2 diabetes can also be caused due to stress, lifestyle, age and gestational diabetes.

Myth – Exercising is not much important for a diabetic.

Fact – Exercise is essential for everyone. Exercise increases the body’s capability to utilize insulin and maintain or lower weight. Exercise doesn't mean you have to go to the gym or lift weights. A simple walk for 40 to 45 minutes is sufficient. You need to be physically active and maintain a good routine and diet to keep your blood sugars in control. If its raining outside, walk at home, but do not skip physical activity.

Myth – It is possible to have ‘little diabetes.

Fact – When you are diagnosed with diabetes, it is never little or more. So don't wait for it to disappear on its own and start a treatment plan immediately. If you have impaired glucose tolerance, you are likely to develop diabetes in near future. So, if you have diabetes, you need to pay great attention to it and develop a treatment plan with your doctor and counsellor.

Beat the Festive Calorie Load..!!

"By Nancy Jajodia"

"Oh my God! I've put on so much after this Diwali"......

Festivals are incomplete without sweets and those tempting fried snacks. But this time, don't let those heavy workouts and all the efforts you have put in to stay fit, go in vain. 

During festival, we switch off our mental calorie count alert and binge on snacks and sweets. It becomes difficult to avoid calorie dense food. All we need to do is, eat these things in moderation and control our cravings. Follow these easy steps...

• Keep a regime for physical activity. Even if you are busy, don't forget to burn off those calories by going for a brisk walk or by performing yoga, aerobics, etc..
• See that you keep yourself hydrated. Drinking water will make you feel partially full. Drink a glass of water before having meals.
• Limit the portion size! Serve in small plates and small bowls.
• Include a lot of fresh fruits and vegetables in your diet in order to avoid gorging on calorie loaded foods . This will increase the fibre content and will give a feeling of fullness.
• Eat your salad serving before indulgence. 
• Instead of cold drinks and packed fruit juices, choose fresh fruit juices, fruit punches, lemonades, lemon juice, iced tea, cold coffee.
• Prefer baked, steamed or roasted over fried. 
• Chocolates surely makes a tempting platter during festival, but this temptation makes us lose the count, but limit the number. So, why not choose dark chocolate?? Go for dark chocolates as they contain antioxidants which are good for overall health. 
• This festive season, eat less and talk more. Engage yourself and you won't crave for unhealthy snacks.

.........make sure you don't say this while weighing yourself this Diwali. Stay healthy throughout the festive season by just being a little cautious and smart about what you choose and eat. 

                               "WISHING YOU ALL A HEALTHY DIWALI"