People usually fall sick during monsoon as the moisture in the air triggers growth and proliferation of many harmful micro-organisms. You must be very cautious about your food during rainy season as the wrong food will give rise to a variety of infections and diseases. Reema Narang, Dietician at Doctor Insta and Mehar Rajput, Dietician, Fitpass advise people to include the following foods in their daily diet.
* Soups: Instead of eating chaat and pakodas try having soups during your snack time. Soups are full of nutrition and give satiety. As well as it is easy to digest and is light on your digestive system. It is recommended to drink soups with ginger, garlic, and black pepper. These spices not only increase its taste but also help in improving your immunity. It also acts as a hydrant for your body during the humid weather as humidity speeds up the dehydration in your body and leaves you with fatigue and nausea.
* Steamed vegetables: Steaming softens vegetables while maintaining most of their nutrients, especially water-soluble compounds that are easily damaged by heat like Vitamin C. Steaming vegetables not only removes germs from them but also helps them retain more texture and flavor. Some of the staples of steamed vegetable are broccoli, mushrooms, carrots, and tomatoes.
* Smoothies: Juices are a no go in the monsoons, so replacing them with smoothies is the way to go. Avoid leafy vegetables like kale, spinach, cabbage etc and use organic food like cucumbers, oranges, mangoes, tomatoes for the required nutrition. Smoothies are not only easy to make but also are time-saving. Adding chia seeds to the smoothie acts as an energy booster for your body.
* Sprouts: Sprouts are good for your health and it should be included in diet especially during monsoon as they will boost your immunity. You can have sprouts of green moong dal, kala chana, and chole with chopped onion, tomato and lemon juice. Make your sprout chaat tangy and tasty and you can have it in breakfast, lunch and in snack time.
* Corn: Whether you are eating it from the cob or the bhel version, corn has many health benefits. It lowers blood pressure, reduces cholesterol and acts as a diabetes manager. Corn is also rich in fiber and starch, which ensures smooth functioning of the digestive system. Corn bhel is very healthy as well as a treat for your taste buds.
* Ginger: Ginger is a miracle spice and has several health benefits. Herbal teas with ginger like tulsi ginger tea, ginger, and black pepper tea will warm you up and improve your immunity. It is a rich source of chromium, magnesium, and zinc that improves the overall blood flow. It has antibacterial and antiviral properties that help in fighting against cold and flu. Coughing and congestions are a common problem during monsoon. Ginger’s expectorant properties loosen the mucus from the lungs. It also soothes lung tissues.
* Turmeric: The golden yellow spiced powder is a well know immunity boosting agent. It is a miracle spice and should be included during monsoon. It has antibacterial and anti-inflammatory properties. It is also known to keep the sugar level under control. You should drink a cup of milk with1/4th tsp in the monsoon to keep safeguard yourself from monsoon illness.
5 Foods That Will Detoxify Your Lungs And Heal Them Naturally
Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.
Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.
Some foods which are great for good lung health are listed below:
1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.
2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.
3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.
4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.
5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.
Fasting may help keep age-related diseases at bay: Study
Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.
The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.
“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.
The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.
High-fibre diet lowers risk of death, non-communicable diseases: Lancet
Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.
The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.
Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.
“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.
“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.
“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.
Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.
The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.
The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.
However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.