Articles on energy

How to Improve Your Energy Levels

Ms. Swati Kapoor, Dietitian/Nutritionist
As we get older there is a change in our hormones levels that can affect the energy levels in the body. But even then low energy levels that reduce with age means that you don't have the hyper activity of a 13 year old. If you constantly feel tired and out-of-it even when you haven't done much all day should make you get concerned. Maybe its a calling to make that lifestyle change before it translates into some health issues. We give you some easy to follow steps that can help clean your system internally, regulate your metabolism and spike your energy levels naturally.Apples & Strawberry (Cr/free digital)Based on a simple philosophy of eat well and exercise, this is how you can do it too:Balanced Meal: Eating a heavy meal or stuffing till the time we feel loaded gives a sleepy feeling. Ensure your meal are dominated by fresh seasonal vegetables and pulses. This will not only give the right nutrition for your body but will also detox your system simultaneously. Vitamins and minerals accelerate the basic chemical reactions in the body for various functions. Low intake of vitamin and minerals affects the immune system which slows down the body metabolism and shows decline in energy levels. Eat fruits and vegetables for vitamins and minerals and keep a faster body metabolism.Water: Sometimes feeling thirsty can be a reason for lowered levels of energy. If you are dehydrated then you will feel fatigued and lack energy. Keeping the body hydrated will keep the metabolism high and faster digestion of food in the body. Drink plenty of water to keep energy levels high. Sometimes drinking too much coffee or tea also leads to dehydration. Avoid as much caffeine as you can. Instead switch to green tea for all its health benefits.Sleep: Another reason that is often neglected is sleep. Maybe you are getting disturbed or not enough sleep resulting in a over worked mind & body. Sleep is essential as its the time when the body relaxes and repairs itself. Make sure you get atleast 7-8 hours of sleep. Avoid heavy meals or drinking just before sleep.Exercise: If you are inactive then weak muscle can slow you down in doing basic movements where you will feel tired very quickly. Doing  exercise improves blood flow in body and builds muscles to provide greater strength and energy to do work more efficiently. If you have never exercised before even then its never too late. Start with walking and then add different forms of exercise to help you get fitter. Or just start playing a sport to add some kind of physical activity to your routine.

Energy Drink Which Is Actually Healthy!

Ms. Swati Kapoor, Dietitian/Nutritionist
These days a lot of people for better health, higher energy, more strength and fitness are, adding health drinks in their diet to improve their daily nutrition intake. We have put together a simple analysis on which are the popular health drinks in the market and which one is the healthiest energy drink of the lot. The three most popular health energy drink brands are horlicks, bournvita and complan. All of them claim to enhance growth, provide added nutrition and even promoted as meal replacement option as they carry sufficient nutrition to compensate for a single meal.Reading the nutrition label of the best selling health energy drinks we found that the base of all the three health drinks are nearly same when compared to their carbohydrate, fat and sugar value. We require carbohydrates for energy, protein for muscle building, fat for basic functions etc. The health drinks contain a large number of vitamins and minerals which improve the cell functions in the body. Below are the nutrition content of horlicks, bournvita and complanComplan: Milk protein – 18 gms; Fat – 11 gms; Carbohydrate – 62 gms of which sucrose is 27 gm.Bournvita: Protein – 7 gms; Fat – 2 gms; Carbohydtare- 84 gms of which sugar is 70.3 gm.Horlicks: Fat – 2 gms; Carbohydtare- 79.2 gms of which sugar is 13.5 gm.The major portion of the health drink is carbohydrates that easily breakdown in our bodies to provide energy. The carbohydrates can be simple sugar like sucrose and glucose which instantly breakdown in our body to produce energy. Bournvita has highest amount of sugar and carbohydrates in total. Though each health drink is fortifies with important vitamins and minerals like iron, b vitamins, vitamin a, d and e which has various functions in the body is is beneficial. Horlicks contains the least sugar as compared to other healthy energy drink and contains fiber of the grain which is healthy for the stomach.Things need to be notedThese energy drinks are mostly consumed with milk and carry sufficient amount of fortified nutrition. Even though they highlight the vitamins and minerals on the packaging in reality carbohydrate is the major component of these health drinks. People who are looking to lose weight should avoid health drinks and look for more natural foods like fruits and vegetables which are packed with vitamins and minerals and are low in calories as compared to any other food.Bottom LineWe require only 4 teaspoon of sugar in day and anything above it gets stored as fat in our body. Carbohydrates also convert into glucose and provide energy to the body. Extra sugar in our diet increases blood sugar levels in the body reducing insulin activity and leading to long term health hazards and metabolic disorder like diabetes etc. Sugar leads to heart problems, weight gain and causes multiple problems in the body.So if you're really adding any of these powder in your milk, be specific with the proportion. Unheaped single teaspoon without added sugar is the best way to have it.

Tips To Improve Your Energy Levels!

Dr. Swapan Banerjee, Dietitian/Nutritionist
Be Fit by FATS & OILS - Please note that omega -6 fatty acid based oils are always very essential for all. Although Omega -3 fatty acids based oils/fat are also required in a particular proportion.This information Is very important,  mainly for cardiac patients.You therefore go for unsaturated ones like mustard oil,sunflower oil as liquid fats not saturated fats like Butter,Ghee,Margarine.  Be Fit by EXERCISES - Do you know, along with proper diet some basic EXERCISE is how important?Basic Exercises means simple walking 2-4 kms or light cycling for half an hour. If you are going to Gym for body building then you need  more work out free hand as well as instrumental.There are some immediate benefits once you practice doing exercises:1. Increases HDL cholesterol i.e good cholesterol.2. Makes heart more stronger3. Reduces Blood pressure.4. Increase bone density i.e calcium deposition & help for old age.5. Lot of energetic & happy,dynamic enough rather no depression.6. Can maintain excess belly fat ..i.e your tummy which is always a reason of good jokes by public.7. Maintain your skin & skin color ,freshness of eyes, avoiding hairs for being fallen & more like these.Your Daily Nutrition &  Low Cost Diet at homeYour meal should contain per day all the nutrients in just required amount (may be a bit more/less) & in proper proportions. Normally a person needs 50-55% carbohydrate + 10 -15% protein + 20-25% both visible fats like oil added from outside during cooking & invisible like some fats already present inside the foods/ingredients eaten by you regularly.For example: if you are a 60 kg. Man then you need 2300 kcal/day energy. Now you have take 300gm carbohydrate like rice/roti + 60 gm protien like fish/egg (animal) soya/dal/rajmah etc.(plant) + 25gm visible fat (cooking oil) along with 600mg/d calcium & 17gm iron within normal foods. Pl note. All calculated per day within your taken food. And for woman: 55kg by same age - 1900kcam/d energy where she needs - 240gm cho + 55gm pro.+ 20gm visible fat along with little more calcium & iron.For gastric problems in general you take water after 5 mins of your each meal. Take fresh water,plenty fruits & max servings of vegetables,sour curd around daily - its really helpful.Wish you all a healthy life

Effects of Energy & Soft Drinks

Dr. Pawan Sharma, Dentist
Previous scientific research findings have helped to warn consumers that the pH (potential of hydrogen) levels in beverages such as soda could lead to tooth erosion, the breakdown of tooth structure caused by the effect of acid on the teeth that leads to decay. However, the pH level of soft drinks isn't the only factor that causes dental erosion. A beverage's "buffering capacity," or the ability to neutralize acid, plays a significant role in the cause of dental erosion. Popular energy drinks also cause tooth erosion.Clinical Featurefigure 1 Effects of soft drinks ....teethAcid Versus Enamel:-It is well known by the medical profession that disease loves acid,2 and this is particularly true of dental caries.Dental caries, by definition, is tooth demineralization caused by acidic-byproducts of the bacterial fermentation of dietary sugars. The resulting caries lesion involves gradual demineralization of subsurface enamel and dentin, leaving the outer 20- to 50-micrometer-thick surface preserved more or less intact.3 With the consumption of acidic, carbohydrate-rich soft drinks,teenagers are at high risk for caries development,which can be quite aggressive (Figure 1). Eight- to 17-year-old children are at greatest risk. Normally, as the young, immature enamel is bathed by salivary ions and the intercrystallinespaces fill, it becomes progressively harder and more mature. Mature enamel appears as a very dense, less penetrable, glassy hard structure that is fairly resistant to acid attack.However, enamel maturation takes time. The newly erupted enamel in teenagers is immature, and the crystalline structure is porous, chalky, and easily penetrated and dissolved by acids.4 Even in the absence of carbohydrates,soft drinks can be destructive to teeth. These acidic, or lowpH, beverages can contribute to the demineralization of dental hard tissues.Dental erosion is the loss of tooth structure by a chemical process not involving bacteria.5 Initially,enamel will demineralize and dissolve, with the surface appearing dull. Acids can also enter the pits  of enamel and cause subsurface structure loss.6 The solubility of hydroxyapatite increases logarithmic-ally with decreasing pH.Erosion may be caused by either intrinsic or extrinsic sources. The intrinsic causes have been documented to include cases of anorexia nervosa and bulimia, as well as any gastrointestinal disorder that involves increased outputs of gastric acids. Extrinsic sources include acidic medicines such as vitamin C and aspirin, aerosol acid chemicals in the work environment, or the frequent consumption of acid food stuffs or drinks.Simple pH monitors have shown that all types of soft drinks are very acidic,especially the colas, which can have a pH of 2.4 or less . In order to neutralize a glass of cola, it takes 32glasses of high pH alkaline water.2 Exposure of enamel to Coca-Cola® for one hour leads to significant reduction in  ,and scanning electron microscopic evaluation has revealed surface irregularities.ConclusionAs you may imagine, although the erosion and caries processes are as different as their histological appearance,the two conditions occurringcon currently could be deleterious to dental hard tissues. As dental professsionals,we need to educate our patients about the consequences of soft drink consumption and provide suggestions to minimize the risk.We also need to be active in educating school administrators on the negative impact soft drinks have on students’teeth.The place where children spend agre at portion of their day and where they are influenced greatly by their surroundingsis their school. Schools are therefore the most suitable environment to provide health information tochildren in order to achieve the goal ofhealth promotion programs. It isquite a contradiction to teach principlesof good nutrition in health education,then adjourn the class to thereality that the children have highaccessibility to soft drinks right outsidethe classrooms

Protein Energy Malnutrition (Pem) or Serum Albumin Malnutrition (Sem)

Swati Pathak, Pharmacist
Protein energy malnutrition or serum albumin malnutrition refers to a form of malnutrition where there is inadequate intake of calories or proteins. The nutritional problem of a Community, state, or nation are identified by many interrelated studies including data on food production and consumption, morbidity, mortality, level of income and surveys of nutritional status. Malnutrition is an inclusive term that involves the lack, imbalance or excess of one or more of nutrients that are required by the body. It is the world’s most serious nutritional problem and it is fairly common in both children and adults. PEM mostly is associated with diseases which are often found in the elderly people.TYPES OF PEM:KWASHIORKOR (protein malnutrition)MARASMUS (deficiency in calorie intake)MARASMUS KWASHIORKOR (marked protein deficiency and calorie deficiency and sometimes refers to the severe form of malnutrition)CAUSES:PEM is more common in low income countries and sometimes higher income group also affected. This may also occur in children with chronic disease and children who are hospitalized for different diagnosis.MalignancyCardiovascular diseaseCancer diseaseEnd stage renal diseaseGenetic diseasePovertyDiarrheaSYMPTOMS OF PEM:EDEMA (usually severe resulting in a large pot belly and swollen legs & face and muscle wasting)SKIN (especially in the pelvic region and the thighs often become dry and flaky peeling and sometimes ulcerated)HAIR (easily plucked out and takes on a reddish color)Lack of subcutaneous fat and growth retardation.“One of the more striking features of the deficiencies is the profound apathy and general misery of the child, he whimpers but does not cry or scream’’BIOCHEMICAL CHANGES:Fatty infiltration of the liver is usually extensive. The serum level of triglyceride, phospholipids and cholesterol are reduced indicating an inability of the liver to manufacture and release this substance to the circulation.Pancreas reduces the production of Amylase, Lipase and Trypsin.The total serum protein and albumin fraction are reduced thus resulting severe edema and muscle wasting.Hemoglobin levels are low especially if parasitism is also present.Serum vitamin A levels are usually reduced.MANY PROGRAMS ARE BEING LAUNCHED BY THE GOVERNMENT TO CURB MALNUTRITION :Nutrition education trainingMid-day mealFood distribution programSpecial supplemental nutrition programAaganwariDIETARY KNOWLEDGE IS ESSENTIAL:Food mixture that contain sufficient quantities of essential amino acid to meet the growth needs of the child (3-4 gram protein per kilogram)Food is made up of different nutrient needed for health and growth.Protein perform a wide range of function and also provide energy (1 gram protein provides 4 kilocalorie)Animal Protein like meat, milk, fish, egg and plant Protein such as pulses and legumes are rich source of protein.Animal protein are of high quality as they provide all the essential amino acid in right proportion , while plant and vegetable protein are not of the same quality because of their low content of some of the essential amino acid ( Histidine, Lysine, Tryptophan, Phenylalanine, Methionine, Threonine, Leucine, Isoleucine, Valine )Include in diet (paneer, tofu, sprouts, jaggery, beetroot, soya bean, soy milk, milk, curd, buttermilk, shakes, pulses and lentils, cereals and millets, meat, fish, egg )“A COMBINATION OF CEREALS , MILLETS AND PULSES PROVIDE MOST OF THE AMINO ACID WHICH COMPLEMENT EACH OTHER TO PROVIDE BETTER QUALITY OF PROTEINS’.’

Women! Eat Wise to Keep Healthy

Dr. Renu Garg, Homeopath
Good nutrition provides women with plenty of energy, the means for life long weight control, and the key ingredients for looking & feeling great at any age.Focus on whole, plant based foods. Fruits & veggies such as tomatoes, carrots, sweet potatoes, melons, peppers reduce risk for breast cancer. Leafy green vegetables & whole grains, beans, legumes give you fullness & keep you going throughout the day & fight fatigue. Adding fiber can help you feel full sooner, tend to be low in calories so it cuts your calories & curbs the craving for unhealthy foodsBoost energy with quality protein. Adult women should eat at least 0.8 gm of quality protein per kg of body weight per day. Fish, chicken, egg whites, dairy, and plant based protein sources such as beans, nuts, seeds & soya products are good options. Opt for organic red meat rather than processed meats such as hot dogs, bacon & salami which have been linked to increased risk of cancerGo good fat, not no fat. Good fats contribute to your health, vitality, support your mood, help you maintain a healthy weight & improve the look of your hair, skin & nails such as olive oil, avocados, nuts like almonds & walnuts and seeds (pumpkin, sesame, flax seeds). Bad fats increase your risk for heart diseases & stroke like baked food, fried food, packaged snack foodCut down on sugar. Rely on natural sugars only e.g. found in milk (lactose) & fruits (fructose). Don't depend on hidden sugars like canned and frozen items, ketchup, soft drinks etc to avoid extra calories & mood swingsCut down on alcohol & caffeine. Both alcohol & caffeine worsens PMS & menopause symptoms & adversely affect fertility, so ladies try to limit itMake sure you get enough iron. Boost your intake by eating iron rich foods such as red meat, lentils, spinach, almonds & iron fortified cereals as these are necessary to make up the loss Focus on foods for strong bones. After the age of 30, you stop building bone mass & risk of osteoporosis increases. Nutrients that support bone health are calcium, magnesium & vitamin D. Good sources of ca are leafy green vegetables, oatmeal, tofu, cabbage, green beans. Calcium only works when taken in conjunction with magnesium which is present in broccoli, cucumber, beans, celery & a variety of seeds (pumpkin, sunflower, sesame. flax). You can get Vitamin D from about half an hour of direct exposure to sunlight & from foods (salmon, shrimp, eggs, Vitamin D fortified foods) & supplementsWhatever your age is, if you are committed to a healthy diet, it will help you look & feel your best, more confident & you can enjoy your life to the fullest. 

Why You Should Start!

Dr. Alpa Dawda, General Physician
Ever wondered what happens to your body when you start walking?Here's a minute-by-minute rundown of the amazing chain reaction walking and exercise has upon your body, it's truly amazing!Minutes 1 to 5Your first few steps trigger the release of energy-producing chemicals in your cells to fuel your walk. Your heart rate revs-up from about 70 to 100 beats per minute (bpm), boosting blood-flow and warming muscles.Any stiffness subsides as joints release lubricating fluid to help you move more easily. As you get moving, your body burns 5 calories per minute, compared with only 1 per minute at rest. Your body needs more fuel and starts pulling from its carbohydrates and fat stores.Minutes 6 to 10Heartbeat increases from 100 to about 140 bpm, and you're burning up to 6 calories a minute as you pick up the pace. A slight rise in blood pressure is countered by the release of chemicals that expand blood vessels, bringing more blood and oxygen to working muscles.Minutes 11 to 20Your body temperature keeps rising, and you start to perspire as blood vessels near the skin expand to release heat. As your walk becomes brisker, you'll be burning up to 7 calories a minute and breathing harder. Hormones such as epinephrine and glucagon rise to release fuel to the muscles.Minutes 21 to 45Feeling invigorated, you start to relax as your body releases tension, thanks in part to a dose of feel-good chemicals such as endorphins in your brain. As more fat is burned, insulin (which helps store fat) drops--excellent news for anyone battling excess weight or diabetes.Minutes 46 to 60Your muscles may feel fatigued as carbohydrates stores are reduced. As you cool down, your heart rate decreases and your breathing slows. You'll be burning fewer calories but more than you were before you started. Your calorie burn will remain elevated for up to 1 hour. Dr. Alps (Please note: The column is based on my survey with my patients. Please don't follow this blindly. If  you have any health ailments, consult your doctor before starting.) 

How to Delete the Calories From Your Favorite Junk Food?

Ms. Swati Kapoor, Dietitian/Nutritionist
Everyone is allowed a vice. For most of us it is the love of food. While we understand you don’t want to stop yourself from doing what you love the most, we might have a solution that can help you do damage control.A great way to counter those extra calories ingested during an indulgent moment is exercising. However, this does not guarantee that you can eat as much as you want & never gain weight. Exercising regularly and seeing results may encourage you to eat healthier and also help you in decreasing the stress that often leads to emotional eating. The number of calories exercise burns varies according to your weight. The below listed calculations are for someone weighing between 60Kg to 70Kg. So, here you will find a list of popular high calorie snacks which we cannot help but indulge in and religiously get the guilt pangs after consumption. Let’s get started: Cafe Latte: 200 Calories. That’s right! 200 is the special number that gets added to your system every time you indulge in a medium sized cafe latte. And this number is without adding any extra flavour or whipped cream to it. Even if you choose a non-fat version of the milk, it still ends up adding up to those many calories. So what do you do when catching up with friends at your favourite coffee place? Well we have the perfect solution for you! Just go ahead and order your cup of pleasure. All you need to do after indulging in one of these is go biking for 30 minutes and any chances of those extra calories making room around your waist will vanish. Small Slice of Cake:250 caloriesWho doesn’t absolutely LOVE cake? Yes, we like to have our cake and eat it too!The only teeny little problem with indulging in this is the excess baggage of added calories it comes with. How we would love to see a low calorie creamy cake of our favourite flavour and enjoy it endlessly without feeling guilty. Well as this remains a dream, we do have an alternative plan which will make you burn those cake calories right off after you are done devouring your slice. All you need is a pair of legs and comfortable shoes. Just walk for 50 minutes and all that cake-bulk will melt away. Samosa: 300 CaloriesThe yummy little stuffed triangle snacks have high calories written all over it. But while enjoying them we tend to ignore that fact. It’s only afterwards when we start feeling bloated from ingesting the oil and starch rich snack, we end up repenting it. What if I were to tell you that you may go ahead and enjoy one 300 calorie rich samosa without having to worry about the extra weight it is going to add to your body? Well I am not kidding, you actually can indulge in a samosa without feeling guilty if you sincerely dedicate 30 minutes of stairs climbing to your day. The energy required to climb stairs for 30 minutes will burn those 300 samosa calories and leave you feeling healthy and light. And if you already didn’t know this, climbing stairs is a great workout which is super convenient and free of cost as I am sure you can find a suitable flight of stairs around you! 1 Pint of Beer: 180 caloriesNothing helps you wash over a tough week better than a pint of beer with a few close friends. Beer is a convenient drink even for the weekdays as it is not too strong, gives you an easy high and does not give you a hangover the next day. The only drawback to beer is that it sets you back 180 calories per pint. So you need to be extra careful and keep track of your consumption. A 40 minute moderate intensity session of badminton can help you do damage control of a single pint of beer and it is fun! A Single-Patty burger: 500 CaloriesNo matter how health conscious we are, we always end up binging on that one burger after months of resisting. Who can blame us! The burger is such a scrumptious piece of art that we end up convincing ourselves to eat like there is no tomorrow. The problem arrives when tomorrow comes and you feel super guilty for binging out on a burger and adding those unnecessary calories to your body. Well the good news for you is that a one hour session of zumba will evaporate those extra calories and will get you back in shape.Keep in mind that the more you eat these high calorie foods the more effort you will have to put in to burn those extra calories off. So plan your junk cravings around a workout and you should be okay. Enjoy!