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latest buzz Medical Nutrition

How Much Caffeine Is Too Much ?

man holding a huge coffe glass

Many of us can not start our day without a piping hot cup of tea or coffee, or when feeling tired we tend to grab an energy drink, after which we feel fresh and energetic.

Let’s try to understand what is the reason behind this kick. Actually this feeling is caused by caffeine – a natural stimulant that stimulates the brain and nervous system to stay alert and prevent tiredness.

Caffeine is found in tea leaves, coffee beans and cacao seeds. It’s very important to know how much quantity of caffeine is available in various products such as coffee, tea, cola drinks and chocolates so that, you can benefit rather than health issues.

Is Caffeine beneficial?

  • Since caffeine mainly affects the brain and its function, it may help to improve mood, decrease depression, increase brain function and to some extent may help to protect against Alzheimer’s and Parkinson’s.
  • Boosts our concentration and memory
  • Caffeine may also help in boosting metabolism and promote fat loss.
  • Caffeine also helps in reducing water retention as it increases frequency of urination (Diuretic in nature)
  • Can help in reducing type 2 diabetes

Now let’s look into the different types of caffeine rich food in our day to day life:

Coffee

It’s a brewed drink made from roasted coffee beans, and berries of certain species of coffee. Coffee contains riboflavin (B2), niacin (B3), magnesium, potassium and many antioxidants.

Types of coffee and their caffeine content

Types of coffee and their caffeine content

Decaf stands for decaffeinated. These coffees are made by removing around 97% of caffeine from the coffee beans while processing. This is a good option for people who wants to limit their caffeine intake.

Tea

About 88% of the total Indian population consume at least one cup of tea in a day. Let’s compare different types of tea to understand the caffeine quantity:

Chamomile, Peppermint and Dandelion tea come under category of Herbal Tea. These products are caffeine free because, these are either dried flowers, leaves, seeds or root of caffeine free plants.

One of the best options for the late night relaxation without disturbing sleep pattern after tea.

Cacao

Cacao and cocoa are both from the cacao plant. Cacao is made by cold pressing the unroasted cacao beans. Whereas cocoa powder is made by high temperature roasted cacao beans, which is highly processed.

Both cacao powder and cocoa are used in making chocolates and chocolate-based products.

Comparing Caffeine Levels in Different Chocolates

nutrition in chocolate.

Caffeinated Drinks

Caffeinated drinks are the beverages that contain caffeine. Many caffeinated drinks such as soft drinks and energy drinks are available in market.

calories in carbonated drinks

Recommended Caffeine Intake

1 to 3 mg caffeine per kg body weight is considered safe for adults. Such moderate dosages can be found in everyday amounts of coffee, tea, cold drinks, chocolates and some sports products (e.g., gels).

For example, 60-80 mg of caffeine is supplied by a small cup of espresso coffee or 400 ml of a cola drink.

Excess intake of caffeine (e.g. 9 mg per kg body weight) can result in side effects like jitteriness, nervousness, insomnia, headache, dizziness, and gastrointestinal distress, which can obviously have a detrimental effect on day to day activities.

Conclusion

  • It is advisable not to exceed caffeine more than 3 mg per kg body weight
  • Avoid taking tea or coffee or any caffeinated drinks before going to bed as caffeine takes 6hrs to get out of our system which will leave you sleep deprived. You can opt herbal teas such as chamomile, dandelion or peppermint tea instead.
  • Incase you suffer from digestion issue and prefer coffee go for decaf than regular.
  • Swap milk chocolates with dark chocolates as it contains less amount of carbohydrates and fat, considering to keep the amount of caffeine intake under control.
  • Its better to avoid caffeinated soft drinks and energy drinks as they are high in sugar and they will provide you with instant energy boost but will not sustain for longer.

If you have any questions related to healthy nutrition or weight loss, please schedule an online appointment with the best dietitian in bangalore Silky Mahajan.

For inquiries, please feel free to email us at info@foodsandnutrition.in or call us at 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

Categories
latest buzz Medical Nutrition

Home Remedies to Cure Cough & Cold

girl suffering from caugh and cold

Cold is a common infection which is mainly caused by Rhinovirus. It is called as “Common Cold” because people often catch cold rather than any other disease. It is highly contagious and can spread easily from one person to another.

Cold can occur at any time of the year, but it is most common in Winter or rainy season.

There is no particular treatment of cold but few Home Remedies To Cure Cough which are listed below can help to decrease the symptoms and are much safer than medication.

Symptoms of Cold Includes sore throat, nasal congestion, runny nose, sneezing, cough, aches and pain in throat region, fever, headache etc.

Top 11 Home Remedies To Cure Cough & Cold

  1. Gargling: Mix 1 tsp of salt into warm water or lemon warm water and Gargle for a sore throat. Frequent Gargling can reduce episode of Infection.
  2. Lemon, Cinnamon and Honey: Mixture of this combination is effective remedy to cure cough and cold.
  3. Ginger Milk: Boil 200 ml milk with 1 small clove of ginger and drink warm ginger milk before sleep. It helps in soothing throat Inflammation, running and dripping nose and to expel phlegm from respiratory tract.
  4. Turmeric Tea: It can help easing digestive problems and cough or cold if caused by GERD.
  5. Spiced Tea: Add Tulsi, Ginger, Clove (Laung), Cinnamon and Black pepper in tea and sipping it slowly can fight common cold and cough.
  6. Marshmallow Root Tea: Helps ease Irritation resulting from cough because of its high mucilage content.
  7. Mix Fennel seeds, Black Pepper, Amla and Mulethi in equal Quantity, grind it and take 1 tsp of this mixture in the morning and evening.
  8. Mix Black Pepper, Cumin, Jaggery in warm water and sip it slowly in case of chest congestion.
  9. Probiotics: Can help in boosting immune system by balancing bacteria in the gut.
  10. Burnt clove: Chewing a burnt clove is an effective medicine for cough.
  11. Raisin (Munakka): Raisin with pinch of black salt can give relief from dry cough.

Foods to Avoid During a Cough & Cold

  1. Dairy Products: Avoid having dairy products as the intensity and severity of mucus increases on its intake.
  2. Smoking and Drinking alcohol as it weakens the immune system.
  3. Too much coffee/tea as caffeine leads to dehydration and can cause breathing Issues.
  4. Fruit juices as they are high in sugar content which further reduces WBC capacity to tackle illness.
  5. Fried snacks, Junk/Spicy Foods, and processed foods.
  6. White flour and white sugar delays healing process and suppress immune system.
  7. Mangoes, Banana and citrus foods can increase mucus production.

Other Instructions to Avoid Cough & Cold

  1. Stay Hydrated: Drinking plenty of fluids prevents dehydration and warm fluids can clear mucus such as warm water, soup without spice etc.
  2. Steam: Steaming with Eucalyptus oil/Peppermint/Tea Tree or a hot shower helps stuffy or irritated nose.
  3. Personal Hygiene: Keep your hand, nails, the tissue or handkerchief clean which are used for sneezing. Use Hand Sanitiser. Disinfect the environment and commonly touched surface.
  4. Taking proper rest with balanced meal and enough water.

If you have any questions regarding nutrition or weight management, please schedule an online appointment with Dt. Silky Mahajan.

Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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latest buzz Sports Nutrition

Top 6 Home-Remedies To Cure New Year Party Hangover 2024

Home Remedies to Ease Your New Year Party Hangover


1. Stay hydrated

Drink a lot of water between your cocktails and if you still wake up all dizzy the next day, drink more water along with electrolytes till you flush out the impurities from your system.

Lemon water for relief: A fresh glass of lemon juice with sugar will help to change the pH of your body from acidic to alkaline thus helping to reduce hangover symptoms.

2. Load up potassium

Boost of potassium helps to reduce tiredness, nausea and weak limbs the symptoms of the hangover. Try to consume foods such as Banana, Coconut water, Kiwi, Sweet potato, Leafy greens, and Mushrooms.

3. Take a stroll

After a complete rest, get out of the house and take a stroll around a park or near your house to make yourself feel better when hungover.

4. Ginger Turmeric Tea

Brew a cup of ginger turmeric tea with honey as it helps to get rid of the upset stomach caused by hangover.

5. Eat light breakfast

Make sure not to skip your next day breakfast as it helps to replenish the calories spent but make sure it’s not greasy but a healthy easy to digest food like cereals or toast or Idli.

6. Sleep

Sleep is the best way to deal with the hangover as sleep deprivation can certainly make symptoms worse.

In case of any query related to healthy nutrition or weight loss book an online appointment with Dt. Silky Mahajan .

Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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latest buzz Sports Nutrition Weight Management

Diabetics & Mangoes: A Healthy Choice or Risky Treat?

mango

A lot of my clients approached me recently because of few posts shared on whether mangoes are good or bad for diabetic people. In simple words:

Eating low-glycemic index foods (GI value <=55) is considered as an important tool to control diabetes. If we look at the glycemic index of mango, it is 51 which gives us an indication that: it is safe to eat a mango. But, the question here is

Eating Mangoes Without Portion Control? A Big No!

Specifically for diabetic people, I really don’t recommend any fixed rule (for example eat 1/2 bowl or one slice per day) to eat mangoes because it depends on multiple factors including sugar levels.

Top 5 Key Considerations for Diabetics Eating Mangoes

  1. If you are pre-diabetic then you can enjoy mango provided you are maintaining the portion size e.g. 1/2 cup
  2. Keep a track of the total carbohydrates intake in a day. FYI, 1/2 cup of mango contains 35 gms carbohydrates
  3. If sugar levels are too high then it’s always good to eat mangoes under expert advice. Even a single slice of mango can spike up the blood sugar levels in highly diabetic people
  4. Avoid eating mango with other high carb food or food with high glycemic index. Instead can be eaten as in between snack.
  5. It’s always good to consult Diabetologist or Diabetes educator to avoid any health risk.

Conclusion

As a diabetic person you can enjoy mango provided you maintain the portion size, cut down and keep a track of total carbohydrates intake in a day, exercise regularly and stay stress-free.

If you have any questions regarding nutrition tips or weight management, please schedule an online appointment for a diet consultation with Dt. Silky Mahajan for expert guidance.

Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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latest buzz Sports Nutrition Weight Management

Keto Diet, Is It Good or Bad for your Health?

keto diet

These days everyone wants to follow Ketogenic diet or Paleo diet just to get quick results in terms of weight loss. For those who are not aware of Keto diet, let me try to explain it in simple words: Keto diet, also known as low-carb diet or low-carb high-fat (LCHF) diet restricts the type and amount of carbohydrates you eat.

Such diets are high in Fat (60-75%), adequate in Protein (15-30%) and low in Carbohydrates (5-10%). Again, exact PFC (Protein, Fat & Carbs) ratio depends on an individual based on their body response and other activity factors. Of course, this diet doesn’t suit everyone.

I can’t deny saying that it not only helps in weight loss but also reduces the risk factors associated with type 2 diabetes and high blood pressure. At the same time, it is important to learn the flip side of this diet. 

Low-carb diets such as Keto diet may deplete your serotonin levels. Serotonin is an important chemical and neurotransmitter in the human body which helps to improve your mood, well being and promotes feelings of satisfaction after eating.

Low-carb intake reduces serotonin levels and can lead to irritability, restlessness, depression and anxiety. It is called ‘Atkins attitude’.

A lot of people (especially women) start following low-carb diets by surfing few websites without even knowing their blood parameters and consequences and don’t even realize when/how they hit severe side-effects as mentioned.

Please try to understand that such kind of low-carb high-fat diets should be followed (if you wish to) very carefully under certified nutrition expert’s advice only to avoid any health issues in the longer run.

Make sure that you undergo a health screen to rule out any rare conditions or contraindications to your health that may be unknown to you.

7 key benefits of Keto Diet:

  • Helps in weight loss
  • Helps obese women with PCOS
  • Helps fighting type 2 diabetes
  • Lowers Blood Pressure
  • Helps to control epileptic seizures (assuming no heart disease)
  • Stable energy levels
  • Improves Metabolic Syndrome

Side-effects of Keto Diet:

  • Headache
  • Dizziness
  • Sleep problems
  • Mood swings
  • Anxiety
  • Depression
  • Irritation
  • Muscle cramps
  • Constipation
  • Sharp rise in LDL cholesterol

Conclusion

In the longer run, rather than ignoring any nutrient (like carbs in Keto diet) it is always good to follow a well-balanced diet that is low in unnecessary fats and sugar and high in vitamins, minerals and other nutrients.

If you have any questions regarding nutrition or weight management, please schedule an online appointment with Dt. Silky Mahajan.

Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).

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latest buzz Sports Nutrition

Why Is Water Important For A Sport Person?

Water is one macronutrient, which is mostly neglected. It is important to understand that water is essential for health; it controls your body temperature and lubricates your joints. It also helps in transporting of nutrients to give you energy and keep you healthy.

If you’re not properly hydrated, your body can’t perform at its optimum level. You may experience fatigue, muscle cramps, dizziness, or more severe symptoms.

 important of water for Kidney Health

Top 11 Benefits Of Water For A Sports Person

1. One of the most important macronutrient during exercise.

2. Act as cooling agent to the body and regulates your body temperature.

3. Reduction of body water content as little as 2% can also reduce performance BY 10%– 20%.

4. Helps in transporting nutrients and oxygen to cells.

5. Aiding in blood circulation.

6. Contributes to eliminate the byproducts of the body’s metabolism.

7. Moisturizing the skin.

8. Moistening mucous membranes.

9. Lubricating and cushioning joints.

10. Aiding in digestion.

11. Protecting and cushioning vital organs.

Recommended Daily Water Intake For A Sports Person.

2-3 liters of water per day is recommended, however , for sports persons, this may not be true. The amount of water you need depends on your current hydration level, the climate, duration, and intensity of exercise.

For sports person, general thumb rule is to drink 50ml of water per kg of body weight for vigorous exercise. Off course you need to consider loss of fluid during exercise.

Note: Water has zero calories.

If you have any questions regarding sports nutrition or weight management, please schedule an online diet consultation with the best dietitian Silky Mahajan.

Send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat).