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How Antioxidants Fight Free Radicals In Our Body?

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Antioxidants

Sportsperson’s body consumes a vast amount of oxygen during different workouts. It uses oxygen to release energy from metabolic fuels, mainly glucose and fat, and power muscle activity. But oxygen has a downside.

As a very unstable molecule, it has a tendency to generate free radicals. As per studies, sportspersons involved in strength and endurance training tend to produce more free radicals than individuals.

Let’s Try To Understand What Free Radicals Are?

Highly reactive in nature, Free radicals target your tissues, DNA and polyunsaturated fatty acids within your cell membranes. This leads to a chain reaction which ultimately results in cellular destruction.

As a result, they are responsible for aches, pain, fatigue, aging, prolonged recovery and for causing diseases like cancer, high blood pressure, immune system deficiencies, stroke and other degenerative diseases.

In addition to prevention of nutrient deficiency disorders, a group of vitamins, minerals, and enzymes called antioxidants have been identified that protect your body from such chemical damages.

Antioxidants are scavengers of free radicals. In simple terms, antioxidants protect your cells against free radicals, which cause damage and may play a role in diseases such as heart disease and cancer. When the free radicals outnumber the antioxidants, it leads to a state, which might cause such diseases.

Top 12 Factors Promoting Excessive Free Radical Formation

  1. Air pollution
  2. Smoking
  3. Alcohol intake
  4. Toxins
  5. High blood sugar levels
  6. Excessive sunbathing; radiation
  7. Viral or bacterial infections
  8. Excessive intake of zinc, copper, iron or magnesium
  9. Too little oxygen in the body
  10. Excessive oxygen in the body
  11. Tissue damage due to excessive workout
  12. Antioxidant deficiency

Different Antioxidants Benefit Various Parts Of The Body

There is a broad range of antioxidants found in nature, and various antioxidants provide benefits to different parts of the body. For example, Beta-carotene is highly beneficial for good vision and eye health. Lycopene is beneficial for helping in maintaining prostate health.

Flavonoids are good for a healthy heart and Astaxanthin followed by Beta-carotene combined with vitamin E has been shown to be one of the most powerful antioxidant combinations for helping protect the skin from reactive species of oxygen.

Apart from skin care, it is beneficial in boosting immunity as well. Please note that all these antioxidants should be taken under supervision only.

Here Are Top 9 Key Benefits Of Antioxidants

  • Protects your heart
  • Good for eye health
  • May boost your brain function
  • May decrease oxidative stress
  • Prevents cancer
  • Vitamin C and E help in speedy recovery
  • Good for hair growth
  • Keeps your skin healthy
  • Improves immune system

Top Antioxidants Sources

food Source of Antioxidants

Should You Take Antioxidant Supplements?

Antioxidants play a very important role during the survival of all living beings. Though the human body has the capability of developing its own antioxidants, however, dietary intake of antioxidants is important for optimal health depending upon your lifestyle and workout patterns.

At the same time, excessive intake of isolated antioxidants can have toxic effects. Therefore, you should avoid high-dose antioxidant supplementation and better take an expert nutritionist advice before taking any dosage.

If you have any questions related to diet consultation or weight loss, please schedule an online appointment with Dietitian Silky Mahajan.

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

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latest buzz Sports Nutrition

Top 5 Myths & Facts about Milk

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Myths Facts about Milk th
Milk

Myth#1

Drinking Milk leads to weight gain. If you want to reduce weight then don’t drink milk.

Fact

It is always good to consider milk as part of your daily diet because; it provides valuable macronutrients (Protein, Fat & Carbohydrates) as well as micronutrients (Vitamin D, C, A, B Vitamins, Calcium, Iron, Magnesium, Phosphorus, Potassium & Zinc).

There are so many benefits from drinking milk other than just “strong bones”.

Milk helps you gain weight only when it contributes to a calorie intake greater than what you burn in a day.

As an adult, if you are looking for weight loss then low-fat/skimmed milk is recommended because, it is low in saturated fat and fortification process of milk ensures that lower-fat milk is nutritionally same as whole milk.

Myth#2

There is no harm drinking unlimited milk.

Fact

Too much quantity of anything is bad. Milk contains D-Galactose, which has been shown to induce oxidative stress damage and chronic inflammation that further leads to heart disease, bone loss, muscle loss & cancer.

Considering these facts, we should avoid high milk consumption to reduce risk of mortality in both men and women. It is recommended for adults not to drink more than 2-3 glass of milk per day and again it varies as per individual needs.

Myth#3

Flavoured milk is not healthy as plain milk

Fact

It totally depends on artificial sweeteners and colors added into flavored milk. If it’s loaded with too much artificial sweeteners and colors, better to avoid it. You can try and make smoothies instead which is a healthier option.

Myth#4

We should avoid milk during cough & cold.

Fact

Avoid taking plain milk in case of cough and cold as it may make phlegm thicker and more irritating to your throat. Turmeric mixed in warm milk is a popular and effective way to fight against cold and cough because,

Turmeric has a strong antioxidant, which helps in boosting immunity and treating many health problems. Drinking a glass of warm turmeric milk before sleep helps in faster recovery from cold and cough.

Myth#5

Don’t drink milk in night as it might disturb your sleep.

Fact

If you are lactose intolerant then you should avoid drinking milk in the night, as it will often keep you up due to digestive issues. Also, please avoid drinking cold milk in the night if you are suffering from cold and flu.

In other cases, its good to have glass of milk as it helps to induce sound sleep because of amino acid known as tryptophan and melatonin, a hormone that regulates sleep.

If you have any questions regarding healthy 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

Apple Cider Vinegar Health Benefits in Addition to Weight Loss

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Apple Cider Vinegar

Top 13 Health Benefits of Apple Cider Vineger

  1.     Helps in reduction of abdominal fat
  2.     Improves insulin sensitivity and helps in lowering blood sugar responses post meals
  3.     Anti-bacterial & anti-microbial properties
  4.     Improves heart health
  5.     Good for Skin glow
  6.     Aids digestion
  7.     Helps to detoxify your body
  8.     Boosts immunity
  9.     Can reduce blood triglycerides, cholesterol and blood pressure
  10.     Reduces sugar craving
  11.     Helps in treating acid reflux by maintaining PH levels.
  12.     Reduces risks of chronic diseases and helps in boosting energy levels
  13.     Contains probiotics (good bacteria that helps to keep you healthy)

Note: Apple cider vinegar is not a probiotic, but it is prepared with an ingredient that is helpful to probiotics.

How to Consume Apple Cider Vinegar

    Option 1: Add 1 tbsp of apple cider vinegar in 1 glass of lukewarm water and drink it 30 minutes before each meal to speed up your weight loss

    Option 2: Add 1 tbsp of apple cider vinegar in 1 glass of lukewarm water and drink this mix twice a day

    Option 3: Add 1 tsp of cinnamon and 2-3 tbsp of apple cider vinegar in 1 glass of lukewarm water and drink it 30 minutes before each meal

    Option 4: Add 1 tsp of Maple syrup and 1 tbsp of apple cider vinegar in 1 glass of lukewarm water and Drink it 2-3 times daily

Recommendation

Use organic, unfiltered apple cider vinegar with the “Mother” label. Bragg is one of the most popular options. You should use ACV with the label as “with the mother” which is a friendly bacteria and should be raw & unfiltered.

Warning

    If you are on any medications then consult with your doctor before taking it

    Don’t drink too much as this will have negative effects

If you have any questions regarding nutrition tips or weight loss, 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

Nutrition Deficiency Indicators For Sportsperson

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The anomalies of poor nutrition are highly complex in nature. All originate from the simple fact that most of the sportspersons do not get enough nutrition from their major meals.

Whenever you experience a nutritional deficiency, your body attempts to give you a signal in the form of inflammation, poor recovery, muscle soreness, poor concentration, low energy levels, fatigue, and depression.

If you get these kinds of signals, rather than ignoring, you should get in touch with your physician or a certified sports nutritionist to identify the root cause so that preventive action can be taken immediately.

For a better understanding of balanced diet and various nutrients, it is important to know the food pyramid of different food groups. Food Pyramid comprises of various food groups and demonstrates the servings per day. Food Pyramid is designed to ensure healthy eating.

When you eat a serving from each shelf in the pyramid in right amounts, it gives you a balanced diet. To understand balanced diet and varied nutrients better, it is important to know the food pyramid of different food groups. If you see the shape of the pyramid, it gives a clear picture that the food towards the bottom of the pyramid is “good”, therefore, extremely healthy to eat and the most important part of the diet.

Food at the tip of the pyramid is “bad” and should be consumed in limited amounts. Below illustration gives a fair idea about Basic food pyramid (for average person) & additional servings (if required) for sportsperson:

Food Pyramid for Sportsperson

Food Pyramid for Sportsperson
Food Servings Per Day

In case you don’t like something, you can exchange that food item with the one belonging to the same food group (e.g. cereals with cereals), though it may not be a good idea to interchange it with other food groups. It means, it is vital to include foods from each food group in your daily diet because each food group plays a crucial role in sportsperson’s health.

For each sportsperson, intensity and duration of training vary in the off-season, during competition and after the season. Fueling your workout is vital to give you 100% output of your training. Consult with your sports nutritionist to put your food pyramid into practice.

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).

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Special Nutritional Needs for Sportswomen

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Sportswomen

When we talk about nutrition, well-balanced meals and following healthy regime is more or less similar for male as well as female. However, it is vital to understand that sportswomen should give particular attention to three nutrients: water, calcium, and iron. Besides, meals should be rich in B12, folate, and zinc.

Water

Sports woman participating in any physical activity should understand the importance of fluid balance and pre/during/post game hydration. They should monitor their water intake closely.

Calcium

Helping the body in bone growth, bone mass, muscle contraction and nerve impulses, calcium is one of the most important components of a diet. It also helps in building strong bones to resist breaking and stress fractures. Inadequate calcium intake may cause a substantial risk of stress fractures, low bone mass, and related bone injuries.

Women are at greater risk of developing osteoporosis (a disorder characterized by making the bones weak and more likely to fracture), particularly after menopause, because oestrogen levels are reduced. Considering this fact, adequate daily calcium is essential in maintaining bone strength.

There is no doubt that calcium is good for women, however, too much calcium might cause serious side effects, which include renal damage and deposit of calcium in other areas besides the bones. In case you are at risk of developing kidney stones, you should take extra caution before taking calcium supplements. Ragi, Milk, Cheese, Leafy Vegetables and Yogurt and calcium-rich foods are a must for sportswomen.

Iron

Deficiency of iron can lead to reduced performance and fatigue. More often, females are at risk because of increased iron requirements due to menstrual blood losses matched against a smaller intake of food. If sportswomen do not get enough iron from their diet, then supplements should be considered under the supervision of a sports nutritionist or a physician.

Disordered eating and menstrual irregularities are very common symptoms of poor nutrition among sportswomen. Disordered eating includes poor nutrition habits, eating junk foods, dieting, etc. Combining disordered eating with intense training leads to multiple health problems like menstrual irregularities and much more.

Top 8 Precautions Needed to be Taken by Sportswomen

  1. Monitor your hydration levels closely
  2. Avoid excessive dieting which leads to unhealthy weight loss
  3. Eat 5-7 meals (3 major + 3-4 small) per day
  4. Choose breakfast options rich in iron e.g. cereals
  5. Distribute proper amount of carbohydrates, protein, and fat across all the meals
  6. Avoid junk foods
  7. Make sure that you are getting enough macronutrients & micronutrients from food. If not then consider supplementation under the guidance of sports nutritionist or physician.
  8. Keep monitoring your menstrual cycles. In case of irregularity take medical advice immediately.

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

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

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Recommended Caffeine Dosage For Athletes , Its Side Effects & its legality.

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Caffeine content for coffee, tea, soda and more

I keep on getting this query from many parents and athletes whether caffeine is prohibited for athletes. The World Anti-Doping Agency (WADA) has released its 2018 List of Prohibited Substances.

This list shall come into effect on 1 January for the 2018 Monitoring Program, not much has changed. Caffeine is still part of the monitoring program. 

Brief history: Caffeine was considered as banned substance at the Olympics for many years. In 2004, the World Anti-Doping Agency (WADA**) removed caffeine from banned list considering the fact that millions of people enjoy caffeine as part of their normal lives (coffee, tea, chocolate, and soft drinks with caffeine in them) not directly as a way to boost their performance in sport.

Recommended Caffeine Dosage

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 performance.

9 Side Effects of Caffeine if taken more than recommended

  1. Abdominal pain
  2. Diarrhoea
  3. Dehydration
  4. Restlessness, anxiety & irritability
  5. Headaches
  6. High blood pressure
  7. Interference with recovery and sleep patterns
  8. Abnormal heartbeat
  9. Increased muscle tension

Reference: Caffeine presence in various drinks referred from Nestle India site.

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).