Fats are one of three macronutrients essential for overall health and make up a large part of our bodies. We cannot absorb vitamins A, D, E or K without the fats in our diets. Healthy fats, such as nuts and seeds, cheese and olive oil can keep stress at bay, improve mood swings, decrease mental fatigue and can actually help you manage your weight. It is high time that we stop criticizing and ridiculing fats all the time. While fat in general have a bad reputation and has been linked to weight gain, not all fats are bad. You just have to make the right choices and be careful of the quantities.
No doubt, olive oil is a healthier option and should be replaced with the normal cooking oil. The important question that arises in our mind is that are all olive oils healthy? The answer is no. Olive oil is made from the pressing of olives. Extra virgin olive oil is rich in flavours as it is not diluted and undergoes minimal processing. Olive oil is rich in antioxidants, which reduces inflammation and protect scells against oxidization. It has also been shown to help lower cholesterol, reduce the risk of Type 2 diabetes, heart disease and cancer. The healthy fats in olive oil are a sustained source of energy which contribute to brain health, enhance the mood, promotes hormone development, while also keeping us full longer and the list is endless. You can use olive oil in all in your dishes, top it on your salads, roasting and grilling.
Have a look at health benefits of extra virgin olive oil:
1. Antioxidants and healthy fats:
Regular olive oil is refined and in the process all the important nutrients and antioxidants are striped off. In contrast, the natural extraction process used to produce extra virgin olive oil ensures that it retains all the nutrients and antioxidants from the olive fruit. In particular, it is rich in phenolic compounds, which are powerful antioxidants that protect the body against free radicals. Free radicals are molecules that cause cell damage and can lead to disease and the aging process. As an added benefit, extra virgin olive oil is primarily made up of monounsaturated fat which helps in maintaining a healthy heart.
2. Reduced risk of type 2 diabetes:
Type 2 diabetes is a chronic disease and is affecting a lot of people worldwide. This serious condition is characterised by the reduced effectiveness of insulin, the hormone that moves glucose out of the blood and into cells which can further be used as energy. The phenolic compounds present in extra virgin olive oil aids in glucose metabolism and improves the sensitivity and effectiveness of insulin. Incorporating olive oil in your daily diet could reduce the risk of type 2 diabetes. You can add olive oil into your salads and even replace your cooking oil with this healthier option.
3. Makes food more nutritious:
Extra virgin olive oil makes the food all the more nutritious and delicious. This is because the antioxidants in the extra virgin olive oil are so resistant to high heat that they do not break down and instead end up being absorbed by the cooked food. In addition, it also helps the cooked food to retain some nutrients that are usually lost in the process of cooking.
4. Brain health:
The phenolic components of extra virgin olive oil may help clear the compounds that cause brain degeneration. If your diet is high in extra virgin olive oil it may inhibit the compounds responsible for some brain diseases like Alzheimer’s disease and dementia. As an added benefit, polyphenols, the powerful antioxidants found in extra virgin olive oil, help to combat the oxidative stress and anxiety associated with aging.
Protein Requirement For The 40 Plus: What You Should Know
As men and women age, there are changes that occur at a hormonal level. For men, after the age of 30, the levels of free testosterone in the blood start dipping. With a reduction in testosterone levels, muscle mass retention and general muscle tone also start reducing. The same occurs with perimenopausal women, who tend to experience loss of muscle. Hence, physical training and consuming sufficient protein becomes the way to go. Protein is a nutrient which is widely popular for its weight loss and muscle mass building properties. It helps in preventing any drop in metabolic rate and maintains bone health.
In this article, we talk about the need of sufficient protein at the age 40, in how much quantity should people of this age consume protein and how it helps them age in a healthy manner. Following are some common queries answered by Dr. Siddhant Bhargava
Protein requirement for the 40 plus: what you should know
- How much protein is needed on a daily basis for 40 plus people and why?
At least 1-1.2 g protein per kg of body weight is needed on a daily basis by people above 40. The Recommended Dietary Allowance is 0.9-1.1 g / kg body weight. We are aping it up a bit to compensate for the reasons stated above.
- What are the foods that 40 plus people must include in their diet?
Non-vegetarians can keep it simple and just include at least 2 servings (2 meals a day) of non-veg food in their day. Meats, fish and eggs are the best source of protein for 40 plus people who are non-vegetarians.
For an eggetarian, a combination of whole eggs and egg whites should be used for adding protein. Vegetarians can include soya products like tofu, tempeh, dairy products and lentils in their diet to increase intake of proteins. Seeds also act as great protein sources coupled with a large fat component.
- What should 40 plus people do weight loss?
The universal truth is calories in vs calories out. If you are burning more calories than you are consuming, you will start losing weight. But you should do this in the right manner. In order to lose fat and not muscle, you need to follow a particular protocol.
If you want to lose weight at 40 plus, you need to consume sufficient amount of protein, which is 1-1.2 g / kg body weight. Do resistance training including exercises like Pilates, weight training and functional training. Consume moderate amount of fat and carbohydrates, and maintaining a calorie deficit at all times is the best way of losing body weight or more rightly, body fat.
Some lifestyle tips for 40 plus
- Consume enough protein to prevent loss of muscle.
- Consume enough fat and especially fat sources rich in omega. This will help you follow portion control and improve satiety. Including good fats in your diet also helps in keeping your skin soft and moisturised. Omega 3 fatty acids are a must for 40 plus people. It is a potent anti-inflammatory fat that can help prevent degenerative conditions like diabetes, Parkinson’s and most importantly ageing.
- Consume enough anti-oxidants. Astaxanthin, CO Q10, curcumin, Vitamin A, C and E are important for the 40 plus. Antioxidants prevent free radical damage in the body and ultimately prevent ageing.
(Dr. Siddhant Bhargava is Co-Founder, Fitness and Nutritional Scientist – Food Darzee)
Home Remedies to Try for Sciatica Pain
Sciatica pain occurs when the sciatic nerve becomes compressed. Usually, the treatment revolves around stretching, but if it doesn’t go away, other treatments may be recommended such as physical therapy, injecting steroids, and even surgery to help alleviate the problem. Normally, doctors will advise that you wait at least two weeks to see if the pain will go away, which usually does, but if it doesn’t, having it checked is the best course to take.
With that being said, it is possible for you to manage your sciatica pain using natural remedies. Here are a few that you should try out if you are experiencing pain in your sciatic nerve.
One of the easiest remedies that you can use to reduce the pain in your sciatic nerve is to apply warm or cold compress on the affected area. The cold or warm temperature helps relax the muscles and the nerves to relieve you from the pain.
Another natural remedy to help ease the pain on your sciatic nerve is to give it a massage. Use some St. John’s Wort essential oil on the affected area then massage it gently. This will help alleviate the problem because the essential oil has anti-inflammatory properties that can lessen sciatic nerve pain.
There are certain stretches that are designed to open up your hips and legs, especially your hamstrings, which are the muscles located at the back of the thighs to strengthen the muscles there. You can discuss this with your therapist on how best to stretch the muscles to reduce the pain that you are feeling.
Another possible treatment that can help you deal with sciatic nerve pain is turmeric. All that you have to do is to add a teaspoon of turmeric to a cup of milk and even add a stick of cinnamon to it too. Boil the ingredients. Add some honey to the drink to sweeten it then drink it at least once in a day. Turmeric is known for its ability to reduce inflammation which can help reduce the pain that you are feeling because of your compressed sciatic nerve.
Sciatica pain can be debilitating at times, making it difficult for you to move around. These natural remedies may help you regain control over your muscles so that you will be able to function normally once more.
Second-hand smoking dangerous: study
A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).
The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.
The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure. Advertise With Us Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure
“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking. This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.