Do you ever find yourself mindlessly polishing off an entire pack of biscuits or chips while working?
Or a pack full of popcorns while watching TV . Or back to back coffee or tea while trying to finish a deadline. Well, then you are not alone. Research has shown that, when brain detects threat, no matter if it’s a lion, an upset boss, a huge credit card bill, it triggers the release of a hormone called cortisol which is also known as the stress hormone. We all talk about stress and being stressed but do we know what exactly is stress. Stress is defined as the inability to cope with a threat to your well-being which results in a series of responses and adaptations by your body. Stress can lead to poor health and injury.
If you have the following symptoms you might be suffering from stress
Elevated heart rate
feeling for no specific reason
pain in the neck or lower back.
Relationship between stress and weight gains
Continuous release of stress hormone “cortisol” turns your overeating of palatable foods into habit. So while you sit on the couch worrying about how to pay your bills or the office deadlines, your brain is going to tell you to reach for that plate of cookies or fries as this hormone makes you crave for unhealthy options likes snacks containing high sugar, fat content.
Stress and metabolism
Do you feel like you are putting on weight for no apparent reason even if you are eating the same food and amount of food and working out as you always have?
The answer my friend is STRESS.
Too much cortisol can impact your metabolism causing more weight gain than you would normally experience. This makes dieting and getting results extremely difficult.
Prolonged stress can also alter your blood sugar levels causing mood swings and fatigue.
If you see these symptoms it’s time for u to get up and deal with the stress and get rid of it because chronic stress is a risk factor for 50% of diseases since stress has a dramatic effect on your immune system.
Once you manage stress it will have various benefits for your body
It will keep you calm when things go wrong. It will help you stay focused and it will prevent illness.
Some of the common ways to release stress.
1) Exercise is one the most important tool to combat stress
2) vitamins and minerals in adequate amount
3) reduce caffeine intake
4) sharing with friends and family
5) practice gratitude for things you have in life
6) write down feelings and emotions on a piece of paper
7) light a scented calming candle before you sleep.
8) don’t miss an opportunity to laugh
9) learn to say NO to some stress factors that are in your control
10) deep breathing and practice yoga
Foods that help to combat stress
almondsbanana carrot spinach salmon fish eggs legumes turmeric dark chocolates avocados chamomile tea
(Monisha Ashokan is a clinical nutritionist at Nourish Me, Delhi)
Weight Loss Tips Recommended by Personal Trainers
Weight loss is something that we all struggle with. Sometimes we are successful in reducing our weight but more often than not, the number in the weighing scale slowly creeps back up. Most of us have already tried the latest diet trend in the hopes that it will lead us to a better looking us, but then, life happens and we forget that we are on a diet or that we feel frustrated with the lack of results. Still, we keep on finding ways to get rid of the excess pounds that we are carrying. With that being said, it might be a good idea for us to stop for a while and take stock of what personal trainers have got to say about losing weight. Who knows? We might pick up a thing or two about their weight loss tips that we can apply in our day to day lives. Here are some suggestions that you might want to consider.
Stay away from booze and sugar
If you really want to lose weight then ditch the sugar and booze. These two are known to be calorie-laden which is why they contribute to weight gain. If you can’t stay away from drinking alcoholic beverages, you can limit to a glass for girls and two glasses for men. As for the refined sugars, there are natural sweeteners available such as honey and stevia.
Don’t go more than 3 hours without eating
Although the exact science for this is still being studied, it appears that eating snacks in between meals can help keep your blood sugar levels steady. This means that your energy level will remain stable throughout the day and less sugar or carb binges which can cause weight gain on your part.
Mix your exercises up
Another tip that personal trainers have given with regards to losing weight is to mix your fitness routine as much as possible. Sticking to the same program for months will cause you to hit a plateau in your progress which can make you feel frustrated with the lack of improvement. A better option would be to mix your exercises so that your muscles will remain guessing as to which muscle group will be tested. The best part is that you are constantly strengthening and conditioning your muscles for a more even looking physique.
Drink plenty of water
Who would have thought that even the simplest act can do your weight loss goal a whole lot of good? Drinking water constantly can help flush the toxins from your body while ensuring that your skin remains properly hydrated. Water can also help improve digestion so that your body will be able to absorb nutrients from the food that you eat better.
These are just a few tips that you might want to consider the next time you are planning on shedding weight. What’s great about these fitness tips is that they are simple enough to follow but will get you amazing results in no time.
Study: Dietary supplements won’t help you live longer
Doctors at Tufts University in Massachusetts, the US, say it’s pretty clear that supplement use has no benefit for the general population and is not a substitute for a healthy balanced diet.
Their research found that vitamins A and K, magnesium, zinc and copper were linked to a lower risk of death from heart disease or stroke — but only when they came from foods, abc7news.com wrote.
Coauthor Fang Fang Zhang, an associate professor of epidemiology at the Tufts University Friedman School of Nutrition Science and Policy, said getting nutrients in the right quantities from food was associated with a longer life.
In fact, Zhang said some supplements even appear to have health risks. People who took high doses of calcium supplements had a 53 percent higher risk of dying from cancer than people who were not taking supplements,
However, if you have been diagnosed as deficient in a certain nutrient, don’t stop taking it without talking to your doctor first.
The research team used data from 30,000 US adults who participated in a National Health and Nutrition Examination Survey from 1999 to 2010.
The research was published in the Annals of Internal Medicine.
Whitening products may damage teeth:Study
Teeth whitening products – that promise to make your smile brighter – may also be causing tooth damage, a study has found.
Scientists at Stockton University in the US found that hydrogen peroxide, the active ingredient in over-the-counter whitening strips, can damage the protein-rich dentin tissue found beneath the tooth’s protective enamel.
The tooth is made of three layers: the outer tooth enamel, an underlying dentin layer and connective tissue that binds the roots to the gum.
Most studies of whitening strips have focused on tooth enamel, which contains very little protein.
The team focused on dentin, which makes up most of the tooth and has high levels of protein, most of which is collagen.
It is well established that hydrogen peroxide can penetrate the enamel and dentin. Previous work by the researchers showed that collagen in the dentin layer decreased when teeth were treated with whitening strips.
“We sought to further characterise what the hydrogen peroxide was doing to collagen. We used entire teeth for the studies and focused on the impact hydrogen peroxide has on the proteins,” said Kelly Keenan, associate professor at Stockton University.
The researchers demonstrated that the major protein in the dentin is converted to smaller fragments when treated with hydrogen peroxide.
In additional experiments, they treated pure collagen with hydrogen peroxide and then analysed the protein using a gel electrophoresis laboratory technique that allows the protein to be visualised.
“Our results showed that treatment with hydrogen peroxide concentrations similar to those found in whitening strips is enough to make the original collagen protein disappear, which is presumably due to the formation of many smaller fragments,” Keenan said in the statement.
The researchers point out that their experiments did not address whether collagen and other proteins in the teeth can be regenerated, so it is unknown if the tooth damage is permanent.
Next, they plan to further characterise the protein fragments released when collagen is treated with hydrogen peroxide and determine if hydrogen peroxide has the same impact on other proteins in the teeth.