Articles on healthy eating

Is It Possible to Eat Healthy Food at Nearby Fast Food Joint?

Dr. Rahul Varma, Pediatrician
With changing culture and family dynamics in India, there is more and more nuclear family with both parents working. Life has become busy; so many parents opt to eat out at a food joint rather than preparing a healthy meal at home. And with media exposure and cultural change, children are also demanding. Due to this more and more children are overweight and are at increased risk of obesity and other major diseases.Eating fast food once in a while is fine, but it should not become a regular feature of your child’s staple diet. Twice a month, eating out will be just fine, not more than that.Being a parent, it is our responsibility to provide child with healthier options and lead with example. We can encourage them to go for healthier options.Few things to keep in mind while eating out that can help you and your kids are:Control the portion size: This is the most important factor in maintaining a healthy weight. Do not get carried away by temptation from food joints who offer to upgrade to larger size or combos to save money. The price difference between a medium drink and large is kept very small so that you are tempted to buy a bigger one.Encourage them to eat roasted, steamed or boiled food rather than fried. It helps to decrease the number of calories and is much healthier option.Order some salad or fruits along as a side dish. It will make you fuller at very low calories and with healthier options.Order some non aerated drinks (without soda) like water, juice or milk. Avoid aerated drinks with soda like cold drinks; they are just empty calories. But to go for healthier options like fruit juices or smoothies.Do not get lured by word “Diet”: Diet food or diet cold drinks or diet chips are not a healthy option. Diet cold drinks have artificial sweetener and other stuff inside which can even be more dangerous (most of such drinks have labels stating that not meant for less than 18 years). Diet chips still have lot of salt (high sodium content) and masala that is not good for your heart and cholesterol.Similarly “Fat free” does not mean a healthy option and you can eat large amount. They still have carbohydrates and lots of calories which can make you obese. Remember you can buy a new house to stay but you have only one body to live.If your body is not in good shape, all your materialistic wealth will be of no use.Respect your body: Eat healthy, do exercise and be mentally strong.  And have faith in your abilities, you can do lot better than you think you can.

Healthy Eating Out Guide

Ms. Swati Kapoor, Dietitian/Nutritionist
With the festive season, there is a lot of eating out- family gatherings, weddings, parties, friends, the inevitable boxes of cookies at the office water cooler. Its a land mine of unhealthy choices. With our party season food guide, you'll party and stay healthy.First of all, don’t repent for wolfing down a heavy platter. Understand that it is human to give into temptations, but be sure to learn from them. We often lose control of our food sensory threshold and overindulge only to feel guilty later.Here are some easy tips which will never slip off your mind even while you move ahead to place an order with confidence at various eating joints.Rehearsing a situation in your mind before it happens helps you to arm yourself with strategies, visualize yourself doing them and experience the positive results.So, let's start with the healthy food guide for this party season:Order right: Make it a point to always ask for small portions or junior meals rather jumbo sized portions. Don’t forget “you are what you eat.”Drinks: Drink water, skimmed milk, green tea, iced tea (low sugar), buttermilk, kanji, coconut water instead of aerated drinks, fruit shakes, smoothies etc.Desserts: Always keep sweet options like Fresh fruit sorbet, baked dessert, fruit gelato, custard, sandesh, kaju paan which are comparatively lower in calories than other sweet varieties.Salads: While ordering salads, go without Mayonnaise, other sauces, cream and assortments and cheese.Fast Food: Look for Veggie delights, wraps (veg/non-veg), plain dosas, idlis, appams, McGrills etc rather than their fried versions.Friends: Try and share a meal with a friend as it cuts down your calorie intakeIndian Food: Avoid heavy Indian Thalis, go for small portioned healthy snacks. Avoid curried , battered, fried options, 2-3 protein sources together. Your meal should ideally be having 1 Rice/missi roti+ curd/Raita +1 green veg+ 1-2 pc fish/chicken/ 4-5 pcs Paneer prep (any)/1/4 cup dal with salad and clear soups.Italian: While eating Italian order grilled sea-food, lean meat, chicken, vegetablesChinese: Go easy on appetizers when eating Chinese food, choose flavoured clear soups with vegetables and meat without monosodium glutamate.Mexican Food: Rice, beans, tomatoes, lostadas, enchiladas stuffed with vegetables, shrimps with vegetables are better options while dining at a Mexican restaurant.Other cuisines: Order for sub sandwiches with vegetables, kebabs, Pita, Japanese bento boxes.Make the right choices & stay fit by choosing healthy options.

Do You Suffer From a Eating Disorder?

Dr. Darpan Kaur, Psychiatrist
Are you hungry all the time? Then this article is just for you. We all know that food plays an important part in our life. It provides us energy and nutrients and plays a very vital role in physiological functioning of our bodies. Eating also makes us happy, as we bond over meals at home, workplace, luncheons, dinner, coffees, etc. However, how many of us can balance the eating with “healthy” and “exercise?” Today’s fast paced workaholic life has given birth to a problematic relation between “healthy eating and regular exercises.” Only when we see the scales tipping towards weight gain do we realise the problem. Many people eat more due to psychological stress. They become emotional eaters, eating  excessively to fight away the stress they face, the painful emotions they experience and the anxiety they feel without even being aware of it fully! Many willfully starve, frequently by depriving themselves of basic energy and nutrients for that elusive figure. Eating disorders are not gender biased. Be it youngsters, adolescents influenced under the buzz word “healthy,” or peer pressure, there are many who have eating disorders mainly because they are highly influenced by the recent fads and psychological development, family history,  stress, psychiatric and medical co-morbidity. The major symptom of an eating disorder is unusual consumption of excessive food in short periods of time. Others include not being able to exercise control, eating even when full, eating to cope with negative feelings of loneliness, sadness, unpleasant emotions, eating lots of junk food frequently,  skipping meals frequently, hiding food and throwing food secretly provided by caregivers, refusing to eat food, vomiting immediately after eating, eating impulsively and randomly without healthy routines, exercising way excessively beyond the regular fitness regimens in compensation to cope with guilty eating spells, going to the gym or workouts session erratically after  frequent spells of  consumption of very high caloric food, perceiving one's self to be fat despite being objectively thin and underweight, not able to stop disordered eating patterns despite developing medical complications related to the eating disorder,  feeling sad and distressed because of eating problems. Not all are eating disorders! All individuals who are obese or underweight have an eating disorder. Medical conditions, hormonal problems, genetic overlay, etc. can contribute in making a person fat or thin! No need to feel ashamed over your weight and body image! Be confident the way you are whether thin or fat! However, for medical reasons it may be necessary to prioritize one's excessive weight gain or weight loss! The most common types are: Anorexia NervosaBulimia NervosaBinge eating Disorder Anorexia nervosa individuals can have a morbid fear of becoming fat and may restrict intake of food excessively or use measures such as vomiting, laxatives to lose weight and a body image distortion of being very fat despite objectively being thin. Bulimia nervosa can have symptoms such as eating excessively, emotional eating, feeling guilty about the eating pattern, compensatory excessive exercising to lose excess intake. Binge eating is characterized by eating excessive amounts of food in relatively short periods of time very frequently. There are standard diagnostic criteria in psychiatry classification such as DSM- 5 and ICD-10 which enable psychiatrists to clinically interview the patients and diagnose the conditions based on symptoms. What can "eating disorders" do to you? Untreated eating disorders can have implications on physical health leading to complications such as loss of menses, osteoporosis and fractures, GIT disturbances, electrolyte disturbances, dental problems, cardiac problems, etc. Eating disorders can also have co-morbid psychiatric disorders such as depression, OCD, anxiety disorder, substance abuse, personality issues, etc. If you think you or your near and dear ones have some symptoms of an eating disorder, it is advisable to consult a psychiatrist at the earliest. The psychiatrist will clinically evaluate you, try to understand your pattern of eating disorder, rule out co-morbid depression, stress or anxiety related disorder, counsel you and provide you cognitive behavior therapy for the eating disorder. The psychiatrist may also suggest some psychological assessments if perceived necessary to understand the problems with your eating. The psychiatrist may also suggest some medications for your pattern of eating disorder based on clinical expertise. The psychiatrist may suggest some investigations and references to other specialties such as medicine, pediatrics, endocrinology, neurology, surgery, gynecology, etc. based on the symptoms and complications faced by the patient. Outpatient or in-patient based treatment setting for eating disorders depend on the diagnosed condition, severity of the condition, co-morbid medical problems, school of training, guidelines, etc. Multidisciplinary approaches consisting of psychiatry, clinical psychology, nutritionist counselling, etc. may be helpful in holistic management of eating disorders in collaboration with concerned specialties.

Eating Disorder: Things You Should Know!

Ms. Swati Kapoor, Dietitian/Nutritionist
A harmless remark by an educated parent on the physical attribute of their growing teenage girls resulted in a shocking “anorexia pact” by the duo at the age of 11. Now at the age of 33 and being doctors they don’t lead a normal life. Eating disorders might start at a very early , if not identified and treated can stay with you for life.Anorexia nervosa is one of the most common eating disorder that is associated with abnormally low weight achieved by extreme dieting, fasting and followed by compulsive exercising.  Mostly young girls are afflicted from this disorder especially in the absence of early parental care and support to inculcate healthy eating habits. Eating disorders have been around forever but finally society is accepting the seriousness of this ailment  and encouraging parents, friends to come together and support the person suffering from it.  There is a higher success rate of controlling and reversing it through family and social support .Eating disorders mostly start from home and parents play an extremely critical role in stimulating and curbing them.  Children very closely watch and imitate their parents. If the parents fuss too much about their looks and being thin the kids will imitate them. Similarly if the parents eat a lot of unhealthy food the kids would be inclined towards junk food even when they grow up. Therefore it is mostly parent’s responsibility to inculcate healthy eating habits amongst children.Eating disorder can have serious repercussions on health like weakness, fatigue,  anaemia, heart & kidney problems, osteoporosis, infertility, disruption of sugar levels  and even death. Nature and nurture is equally responsible for this condition. Therefore it is imperative to apply a three pronged approach to dealing with it.First restore the healthy weight of an individual, second to treat the psychological factors that may have caused this situation and lastly ensure there is total support and care to prevent relapse.Healthy Food does not make you fat. Its unhealthy eating patterns like eating too much processed food that only has empty calories and not nutrition. Also controlling the portions even at an early stage is important. This does not mean dieting it means regulating a healthy meal pattern in children where importance is give to a balanced diet that includes fruits, vegetables, dairy and grains. If a healthy food routine is followed the kids will tend to eat less junk as they will be fuller for longer resulting in optimum growth, overall health and better immunity.Also teens suffering from eating disorders tend to be very sensitive and emotional. Its important as a parents need to be more tuned to their emotion needs, provide them that extra affection and care.

Turn Yourself Into a Super Healthy Human Just by Eating Nuts!

Ms. Swati Kapoor, Dietitian/Nutritionist
According to a study conducted by the Harvard medical school, people who included nuts as a part of their daily diets were less susceptible to heart diseases and various chronic diseases. Read about the other effective tips for a healthy heart.Nuts are indeed full of healthy fibers, vitamins, minerals, unsaturated fatty acids and many other substances which helps in a more efficient functioning of the body processes. Busting the popular myth that they make you gain weight another study saw that individuals who did in fact consume nuts on a regular basis were more likely to maintain a normal BMI than individuals who did not consume nuts.If you go by these studies nuts are nothing short of superhero of foods as they can literally help you live longer. Since nuts are such powerhouses of health and nutrition another study came with the results that consuming nuts regularly can actually help you live longer.  The study observed a group of individuals who had nuts daily against a group of individuals who did not and they saw that people who belonged to the nut consumption group ended up living longer than the people in the group who did not provided they did not suffer from any other illness.Such huge analysis on the effect of nuts on the human body are being done so as to get a clear picture on whether having nuts can actually have great benefits for our health in a consistent manner. The results are unanimously showing that they do!According to these studies, nuts can help us prevent a number of diseases and their symptom when consumed on a regular basis; a concise list of them is given below:Cardiovascular diseasesInflammationCoronary problemsVisceral adiposityOxidative stressInsulin resistanceHyperglycaemiaEndothelial dysfunctionDiabetes mellitus type 2Metabolic syndromeColon cancerHypertensionGallstone diseaseDiverticulitisNuts have been seen to aid in losing weight as well due to its property of giving a feeling of satiety upon consumption and you feel fuller for longer periods of time. What was seen as a result of all these scientific studies showing more and more health benefits owing to nut nutrition was an upsurge in the public concern over gaining weight as nuts are generally high in their fat content. Subsequently the study performed to see the effect of nuts on weight gain came out to be somewhat surprising as when two different groups pf people were observed over a period of time, one who were given a regular diet of nuts to those who were not, it was seen that people who had a regular supply of nuts through their diet were more likely to maintain their body mass index than those who did not include nuts in their diet.So much research in the area of nut nutrition only goes on prove that the biological scientist are being more and more surprised by its effects on the health of people when administered for a respectable period of time.The faith in the health benefits of nuts is increasing to the rate that now research is going into the field of studying nut allergies and how they can be countered starting from the early years of development in an infant. It seems the result that has been observed till date inclines more towards the ability of an allergic baby to have differing rates of allergic reactions after been given nuts between 4 to 11 nuts in a powdered form to avoid the risk of choking from being cured to very low rate of allergy. In some cases some expecting mothers who had a high risk of having allergic babies were advised to include nuts in their diets so that their babies would have less chances of having the nut allergy.Clearly when so many great minds are consistently working towards studying the effect of nuts on our health, it shows that nuts are nothing short of amazing when it comes to building our health. Whether it is nuts as a whole or their butters, they will provide you with some great health benefits which you can reap throughout your life. Whether it is maintaining a good internal organ health or giving you glowing exterior skin and hair, nuts can actually give it all!Some delicious ways of enjoying nuts in your daily diet is given below:Peanut butter sandwich- has high caloric content, ensure you lead an active lifestyle to enjoy this without gaining weight.Include in your salad dressing- If you are not big on high caloric foods,  just sprinkle a few nuts on your salad.A trail mix of nuts- Mix and match different kinds of nuts and other confectionaries in a bowl for an evening snack- again has a high caloric content check the portions in order to keep your weight in check. Read about other kinds of trail mixes.Roasted and salted- Just roast a few nuts and sprinkle salt to taste to enjoy this anytime munchie.Sweetened- Just dip your nuts in some molten chocolate (preferably dark) and enjoy the sweet flavourful nothings.Add to your meals- when you are cooking some dish which can absorb the nuttiness of different nuts just go ahead and add them.Peanut butter and fruit- Just spread some peanut butter on some fruit like banana or apple and enjoy the goodness of two great foods which together are extremely palatable.After going through this article, we are sure that you have been favourably pushed towards the side of nuts and are now more than eager to include these delicious gifts of nature to your diet. Just remember when we talk about nuts we mean almonds and most of the tree nuts with exception of cashews and macadamia nuts which contain too much saturated fat to help with these health benefits.

Starving vs Eating Healthy

Ms. Silky Mahajan, Dietitian/Nutritionist
You study one night before the exam but you manage an all nighter, thus you manage to pass. You study for a week for your SAT exams but you manage a score little over 1800. You sit down for a few hours and you manage to finish the work your boss asked for a week ago. You push yourself and get the desired results. These results keep you happy, get the work done (in a long term successful manner) and turn out to be fast as well as effective! But, can you say the same in relation to starving to lose weight? Yes it’s fast, but is it effective? Yes you might look thin, but internally are you happy when you’re hungry? Yes it’s got the job done but will it be a long term success? The answer is NO. Starving yourself to lose weight isn’t the solution. WHY, you ask? Well here’s a piece of my mind.Metaaabolismmmm vs METABOLISM:Well the first ones an example of how slow your metabolic rate will be when you starve! Since glucose and insulin play a major role in your metabolism levels, insufficient consumption of food will lead to a fall in their levels, eventually causing a decline in your metabolic rate. Then comes the second kind, that fast paced metabolism – that’s because regular meals keep your digestive system running which in turn paces up your metabolic rates.No water vs no water weight:When you decide to starve yourself, you say no to almost any item going into your mouth. You cant live on a peanut for lunch and one fruit for dinner! Instead you need to trim the excess weight by getting rid of the water weight by cutting your carbs! For every gram of carb that you consume, your body retains 4 grams of water. No carbs, no retention. .no water weight? That’s right! Say no to carbs, yes to healthy food and bye bye to water weight.Malnutrition vs nutrition:After a few months of starvation, there is a major cut in your staple food which leads to insufficient nutrients, vitamin and minerals. Without all the essentials for a “balanced diet” your body cannot function properly which could lead to serious illnesses and problems. On the other hand, if you eat right your body improves its immunity and keeps even the smallest cough away.To sleep or not to sleep:Those who starve themselves tend to get hungry (well, duh) during the odd hours of the night. This either keeps them up late at night or keeps waking them up every few hours. OR, even worse – you binge eat at like 3 am.. carbs, fat and dessert! Whereas those who eat a well balanced healthy meal end up getting a good night’s rest since their body isn’t short of food aka energy deprived!Lethargic lump vs energizer bunny:After you skip some meals, your body is really low on energy so it uses stored fat as a replacement ie muscles. You’ll notice your muscles slowly start to fade away to compensate for the lack of energy in your body. Eventually you won’t have the energy to do anything, not even eat (not as good as it sounds!). Actually no energy and no muscle might just make you fat and lazy. If you decide to get off your lazy lump and cook breakfast, you will actually help kick start your body into fat burning mode! Also you’ll have the energy to exercise – which definitely provides better results than starving.

5 Reasons You Are Hungry After Eating

Ms. Swati Kapoor, Dietitian/Nutritionist
Still hungry right after eating your meal? No, it's not because you didn’t eat enough. There are a number of factors that can result in you feeling hungry after eating a whole meal. Here, we tell you what they are and how to overcome them, and stay fit.Soft DrinksFlavored sodas, iced teas & other sweetened beverages are a huge source of HFCS (High Fructose Corn Syrup), which acts like sugar in promoting fat storage. Research indicates that fructose can trick our brains into craving more food, even when we’re full. It works by impeding the body’s ability to use leptin, the hormone that tells us when we’ve had enough to eat.Enough BreakfastYou know that eating breakfast is essential to being fit.If you don’t eat enough in the morning, feeling hungry after eating later in the day can be expected. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.Read to know more about wonder foods for diabetics.Folate rich greenMost people don’t eat enough greens, which are rich in the essential B-vitamin, Folate and helps protect against depression, fatigue & weight gain. In one study, dieters with the highest levels of Folate in their bodies lost upto 8 times more weight as those with the lowest levels. Leafy greens are also high in vitamin K that helps to regulate insulin, that helps quash cravings. Best sources of Folate: Green lettuce, spinach, collard greens.Black TeaAccording to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for over 2 hours after the meal, which means they stayed full longer and had fewer food cravings.Get to know about Good and bad carbohydrates.DehydrationLack of water often mimics the feeling of hunger. If you’ve just eaten and still feel hungry, drink a glass of water and wait 10-15 minutes, before eating more, and see if your desires don’t diminish. In most cases, you’ll move on from your cravings.Know more about benefits of drinking water.How to deal with always feeling hungry even after eatingEat a good breakfastIt’s not hard to eat good breakfast. There are some easy breakfast options.Egg with toast- Egg in any form such as scrambled, boiled , poached or in a form of omelette with multigrain toast is a perfect breakfast option.Oats with milk and fruits-Cook oatmeal with milk , top it with nuts and fruits for filling breakfast .Smoothies-are also a good option for breakfast.You can blend any fruit of your choice along with yogurt for healthy option.Yogurt with cereal-If you really got bored with milk and cereal combination.One of the interesting option could be a bowl of yogurt with cereals and nuts. 2. Don’t run behind fad dietsAlways keep your diet balanced and healthy and avoid low calorie diets. For balanced diet add more fiber, good protein, good carbs and healthy fat in your meals.3. Avoid Certain processed foodsBecause they contain all the artificial means of ingredients which can trigger health problems in long run if consumed excessively.

Eating Disorders- a Serious Condition

Dr. Mehak Nagpal, Psychiatrist
Eating disorders such as anorexia nervosa, bulimia and binge eating are serious mental illnesses, they are not a lifestyle choice or a diet gone “too far”.  They are associated with significant physical complications & increased mortality. Eating disorder not only involves mental illnesses but also wide ranging & serious complications which affect every major organ in the body. Many people with Eating disorder also present with depression, anxiety disorder, personality disorder or substance abuse problems. A person with Eating disorder may go to great lengths to hide, disguise or deny behaviour or not recognise there is anything wrong. Evidence shows the sooner you start treatment for eating, the shorter the recovery process. Eating disorder such as anorexia, bulimia and binge eating behaviour include extreme emotion, attitudes and behaviours surrounding weight& food issues such as:Anorexia Nervosa: Inadequate food intake leading to a weight thatis clearly too low; Intense fear of weight gain, obsession with weight & persistent behaviour. Self esteem overly related to body.Binge Eating: Frequent episodes of consuming very large amount of food and to prevent weight gain, self induced vomiting. A feeling of being out of control during Binge eating episodes. Feeling strong shame or guilt regarding eating.Bulimia:  It is characterized by binge eating large quantities of food followed by self induced purging, vomiting, severe excercise, use of diuretics and enemas etc to try and compensate for the excessive intake.

10 Ways to Stop Emotional Eating

Ms. Swati Kapoor, Dietitian/Nutritionist
Many people tend to eat according to the state of their emotions. For example, if they are happy they will eat their favourite pizzas or burgers and if they are sad they will eat ice-cream or chocolate to lift their mood. Eating triggered by emotion and not hunger is often called emotional eating that can result in weight gain or inability to lose weight. Here, we are going to discuss ways in which you can avoid emotional eating.1. Scale your hungerCreate a hunger scale for yourself to measure when you feel maximum hunger and when you feel the least. Whenever you eat anything mark the reason behind your eating and rate it on a scale of 1-10. The reason can be actual hunger, happiness, depression or just boredom. To start, always eat when you get a minimum of 5 points or say, 7. This will help in avoiding unnecessary emotional eating.2. Focus on your foodMany people have a habit of reading the newspaper with their breakfast or watching TV while having their meal but these habits can easily lead to overeating. Researchers at the University of Liverpool in England found that people who swipe at their cell phones or stare at the TV while eating gobble down up to 50 percent more food than those who are actively engaged with their meals. Therefore, always eat without any distraction as it will help you in getting more satiety.3. Eat Healthy and balanced mealA balanced meal with the right ratio of protein, carbohydrates and fat provides you better satisfaction and protects you from emotional cravings for food. Opting for healthier food such as fresh fruits will not only satisfy you but the nutrition in it will even provide a steady source of energy that will get you through the day feeling focused and balanced. Healthy foods help manage your emotions better.4. Wait before you eatIf you are not sure about what makes you eat, then make it a habit of waiting for 10 minutes before you eat. In these 10 minutes go and do some household chore or pending office work. If even after 10 minutes you want to eat, then you should go ahead and eat. Do the same before you get yourself a second serving. Research shows that it typically takes 20 minutes for your stomach to communicate a sense of fullness to the brain, so you may be refilling your plate despite being full.5. Keep a mood and food diaryKeeping a track of your mood and food may help you in realizing your emotional eating habits. By knowing your trigger towards emotional eating it is much easier to eliminate or replace it with some healthier options.6. Stock healthy food in your houseWhen junk food is not within your sight you will not think about it. Therefore, eliminate all the cookies, cakes, chips, ice cream, etc from your kitchen and stock up on fresh fruits and vegetable in your house. So, the next time you feel hungry and want to eat something you will automatically eat something healthy.7. Control your eating portionsIf you cannot control yourself while eating emotionally, then try to control your portions while eating. For example instead of going for a bigger bag of chips, choose a small bag. Or do not eat straight from the bag. Serve only a small portion of the chips out in a bowl and leave the rest. This might help you in avoiding the next portion. You certainly need to exercise some self control too.8. Avoid Social InfluencePeople tend to eat more when they are out for social activities like parties, office get togethers, weddings, etc. Endless serving of tasty snacks with added distraction of social banter leads to mindless eating. People don’t pay attention to what they are eating & lose track of how much they have eaten, resulting in overeating.9. Find an Alternative“Dog is a man’s best friend” is a common saying to encourage people to have a pet dog. A study from the journal Hormones and Behaviour found that interacting with your four-legged friend releases oxytocin, the feel-good hormone that helps boost mood. In addition, when you run with your pet you burn extra calories and a daily routine of running for a minimum of 30 minutes can help you in managing your weight. But if you don’t have a pet find another alternative such as speaking to a friend, sibling or someone who makes you feel better when you feel emotionally low.10. Follow a healthy lifestyleA person who is physically strong, relaxed and well rested has a better ability to balance the emotional see-saw in life. Make daily exercise a priority in your life. Physical activity helps balance mood, improve energy levels, and it’s also a powerful stress reducer. Get at least 7- 8 hours of sleep every night. When you don’t get the sleep you need, you are more prone to mood swings that can trigger mindless eating.