home remedies to ease your new year party hangover symptoms
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.
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
If you are pre-diabetic then you can enjoy mango provided you are maintaining the portion size e.g. 1/2 cup
Keep a track of the total carbohydrates intake in a day. FYI, 1/2 cup of mango contains 35 gms carbohydrates
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
Avoid eating mango with other high carb food or food with high glycemic index. Instead can be eaten as in between snack.
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.
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).
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
Air pollution
Smoking
Alcohol intake
Toxins
High blood sugar levels
Excessive sunbathing; radiation
Viral or bacterial infections
Excessive intake of zinc, copper, iron or magnesium
Too little oxygen in the body
Excessive oxygen in the body
Tissue damage due to excessive workout
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
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).
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.
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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
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.
