Archives for January 2018

January 25, 2018 By Palak Mittal Leave a Comment

Fat or sugars- which is more harmful

fat vs sugar

You may have heard that carbohydrates can lead to weight gain (and this very statement might cause you to think that sugar is worse) but, you probably have also heard that fat can lead to weight gain (and this statement may force you to think fat is worse). With these two different thoughts in your head, you find yourself hopping from a low-fat diet to a low-carb diet and then back to a low-fat diet.

Well, if you are confused as to which one is worse (Fat or Sugar), you are not the only one. This ‘fat v/s. sugar’ debate has been on for a long time and has created lots of dialogues and articles – none of which however come up with a clear picture.

Here is the truth: While there is actually no good sugar that you can include in your everyday diet, fat can be good or bad (depending on the kind you pick).

Excessive Sugar Equals Fat:

Excessive sugar converts to fat in your body; as you eat something sugary or drink a soda, your body does not use all the energy that is produced by sugar. The extra sugar that you consumed, is stored by your body and eventually, is turned into fats. Therefore, an intake of too much sugar has no nutritional value other than it getting stored in the body and converting to fat. Sugar is present in common snacks like biscuits and cakes, cereals, fruits, aerated drinks, smoothies and ready meals. Limiting the sugar intake should be a priority for you to maintain a healthy body. There are many negatives of a high sugar diet.

High sugar diets can lead to resistance to insulin resulting in diabetes.
The main reason for causing caries in teeth.
Sugar-rich diet raises Low Dietary Lipoprotein (LDL) (bad cholesterol), blood glucose and insulin levels. These are all major risk factors for heart disease.
Sugar is addictive and causes the release of dopamine in the brain. The pleasure sensation that the brain gets when dopamine levels are elevated creates an addiction.
Excess sugar is not used up by the body and is stored as fat for future use. It is a major cause of obesity.
However, fruits contain a small amount of fructose. Humans can easily tolerate the small amounts of fructose found in fruit. Reduce the added table sugar in your diet.

Fat Depends – there are good fats and bad fats:

Fat is considered deleterious to health and the root cause of high cholesterol. However, there are different kinds of dietary fats
Saturated – Animal fats and dairy
Monounsaturated – Olive oil, avocado, ground nuts and
Polyunsaturated – Omega-3 and Omega-6 fats in fish, walnut and flax seeds.
Eating a moderate amount of saturated fats, such those found in butter and meats, coconut oil along with seed oils such as olive and avocado are okay.

Foods with good fats are vital for good health:

Essential for absorption of fat soluble vitamins like Vitamin A (vision), Vitamin D (strong bones), Vitamin K (blood clotting), and Vitamin E (healthy skin). These vitamins are vital for brain health.
Saturated fats found in butter and coconut oil play a role in improving immunity. The saturated fats are present in white blood cells and their loss can reduce the ability of white blood cells (WBC’s) to kill germs.
Less fat in the diet can lead to skin becoming dry and chapped.
Fats provide twice the caloric energy as sugars. A fat rich meal helps to keep the body satisfied. A diet rich in walnuts, salmon, olive oil, and butter aids in weight maintenance.
Omega-3 and Omega-6 fats raise the levels of High-density lipoprotein (HDL or good cholesterol) in the blood.

In conclusion, I would say both sugar and fat cause equal damage and cause us serious medical problems and especially when bad fats are combined with sugar in a meal. You need to come up with a diet plan that avoids sugar completely and uses only good fats. Also, avoid processed foods and eat whole natural foods along with regular exercise.

January 24, 2018 By Anusha Subramanian 1 Comment

92.3% of Indians do not trust the healthcare system in India: GOQii India Fit report 2018

Lead Trust 2018-01-11

An alarming new report from GOQii, the smart preventive healthcare company has revealed the trust index that Indians have on the healthcare system and the extent of the health crisis facing the citizens of this country. The key findings paint a grim picture of the Indian healthcare system as well as of the average Indian as being inactive, an overweight adult who has gut issues and does not eat healthily and has several nutritional concerns.

On the Trust index, the report that is based on data collated over the last one year from 200,000 subscribers of GOQii both male and female found that 92.3% don’t trust the healthcare system in India including doctors, hospitals, Pharma companies, Insurance companies, Diagnostic labs, etc. The report collected data from across India’s 8 fitness conscious cities namely Ahmedabad, Bengaluru, Chennai, Delhi-NCR, Hyderabad, Kolkata, Mumbai and Pune.

The 3 stark points that come out clearly in the report with regard to the trust index of the healthcare system are

Lack of transparency is the single biggest impediment to the healthcare system in India
Chennai and Hyderabad showed slightly higher trust and Pune had the least trust in the healthcare system
Akshay Kumar and Baba Ramdev are the most trusted public figures for health advice for Indians

India being a celebrity-crazy country and Bollywood celebrities are revered akin to God. One such celebrity is actor Akshay Kumar who is well known for his healthy lifestyle. So when asked which celebrity’s advice they would pay heed to when it comes to health, ‘Akshay Kumar’ was top of the charts as the most trusted celebrity/public figure for health advice, followed by Baba Ramdev, a yoga guru.

Vishal Gondal, Founder and CEO of GOQii commenting on the report said, “Indians are no longer silent or docile patients, but instead they are now well-informed consumers keen to participate in the care process and demanding dignity and transparency from the healthcare providers. This shift will play a significant role in the evolution of healthcare system in the country.”

The changes people would like to see in the healthcare system

 Transparency

Ombudsman for medical practice

Cheaper healthcare facilities including medicines

Price capping for hospital charges

The India Fit report 2018 has captured real fitness and health insights. The new addition this year is BMI. India Fit Report 2018, indicates that weight is a major concern with approximately more than 55% of the population overweight. Both men and women have a similar pattern of being overweight.

Overweight population 2018-01-11

A higher % of overweight individuals are seen among people above 30 years. Ahmedabad, Hyderabad, Chennai and Kolkata, have the most people who are overweight. One of the reasons why these cities have the most illness and health concerns.

Another cause for concern that the report indicates is the fact that the average daily step count of an individual across India is 6126 steps, a drop from last year’s count of 7746 steps. The recommended daily step count by World Health Organization to lead a healthy lifestyle is 10,000 steps.

Mumbai moves more than Bengaluru 2018-01-11

While Mumbai surpassed Bengaluru this year for the first rank with an average step count of 6488 steps, Bengaluru tops the chart as the healthiest city in India. Chennai stays at the bottom of the list where step count is concerned and is also is the unhealthiest city. Despite having a predominantly younger population tracking steps in Chennai, the step count is low at 5605 steps daily average.

Bengaluru healthiest 2018-01-11

This year the GOQii India Fit report has added a new dimension to its analysis to include the quality of air, as Indians, especially in the Delhi-NCR and Gurgaon region, are increasingly breathing polluted air.

While Indians are striving to be fit, chronic lifestyle diseases such as diabetes, cancer, hypertension etc are a cause for concern. It is estimated that around 130 million may suffer from lifestyle diseases such as diabetes in the next few years. The disruptive lifestyle changes in the country due to a rapidly evolving urban economy and Indian middle class have resulted in the increase in chronic diseases.

Lifestyle disease 2018-01-11

In comparison to last year, there has been a rise in the number of lifestyle diseases among people. Diabetes has increased from 7.7% to 7.9%. Also, more Indians have high cholesterol this year increasing from 9.4 to 10.1%. With age as well people are more prone to lifestyle diseases. 23.8% people below the age of 45 have one or more diseases such as diabetes, cardiac problems including high cholesterol, blood pressure, thyroid and Cancer. Post 45 years this has doubled to 52.1%.

“Over the years, there has been an increase in the number of chronic diseases due to the disruptive lifestyle changes in the country. Lack of exercise, erratic eating habits, increase in stress levels and poor sleep patterns are just some of the key reasons behind the increase of this epidemic,” says Gondal.

To read the full report download from www.indiafit.org

January 23, 2018 By Dr. Viral Thakkar 74 Comments

Hair loss: Causes and Prevention

Everyone loves a beautiful mane, be it, men or women. You could be having hair fall due to androgenic or non-androgenic causes. Androgenic causes are genetic in nature. Take Andre Agassi for instance, who starts losing his hair as early as when he was 19 and soon after, endorsed the ‘baldness’ proudly! If the causes of your hair fall are androgenic, it is best to accept your hair as they are! In case if your hair fall is due to a disease, it might continue with the disease or even after the disease is cured. A lot depends on the way you have treated the disease and the capacity of your body to jump back to a healthy state. Some of the diseases which lead to hair loss are Lupus, thyroid problems, cancer, muscular dystrophy or any severe chronic illness.

hairfall image 1

Prevent Hair Loss

Nothing beats the intake of nutritious foods & regular exercise– Make sure you are consuming enough proteins in your diet as these are the building blocks of tissues and hair. You can include milk, egg whites, pulses and fish; use Omega-3 fatty acids—such as salmon and mackerel— or sprinkle a tablespoon or two of freshly ground flaxseed on to salads or cereal each day.

2. Vitamin A is crucial for healthy hair because it works with the fat synthesis. Food products rich in vitamin A include leafy greens, carrots, eggs and cow’s ghee.

3. Vitamin B12 creates red blood cells, which ultimately provides more oxygen to your body! Eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. Some soy and rice beverages, as well as soy-based meat substitutes, are fortified with vitamin B12.

4. Vitamin C and Iron are good for your hair. Lemon a top source of Vitamin C goes great with iron-rich foods such as spinach, quinoa, chia seeds, lentils, oatmeal, spirulina, soybeans and tomato paste. Oranges, strawberries, sweet potatoes, blueberries, raspberries, blackberries, almost all leafy greens, apples, limes, broccoli, papaya, pineapple, gooseberries, and kiwi are also all great sources of Vitamin C.

5. Vitamin E also encourages circulation in the body and helps grow new blood vessels, which helps hair to grow. Almonds, sweet potatoes, spinach, peanuts amongst others.

Some of the most important minerals for hair health are — calcium, copper, iron, magnesium and zinc which are found in vegetables and fruits.

Regular exercise allows sweat to clean out and unclog your hair pores. The exercise will also make you healthier overall which will help you grow longer, stronger locks.

Stay hydrated. The hair shaft itself is largely made up of water. Drink 8-10 glasses of water every day, along with fruits and juices.

Check if you have a hormonal imbalance. If you do, look into natural supplements for hormone regulation and foods that promote healthy hormone levels.

Health conditions which might lead to hair loss include stress, thyroid disease, anaemia, and medications for heart disease. Read the article on basic tests which you must consider.

Break your habit of smoking. Apart from a number of diseases, it reduces circulation, and this includes blood flow to the scalp. Drinking alcohol and caffeine hampers the immune system and cause further hair fallout.

Oil Scalp Massages stimulate the hair follicles to increase hair growth! Take any natural oil – olive, coconut, almond and massage gently into your scalp. Leave it for ½ hr to 1 hour and wash.

Home remedies: Unless sure, avoid the use of chemical treatments on your hair. Use shikakai soap at least once a week instead of shampoo with aloe vera pulp/curd. Instead of hair gels- use a pinch of brihangraj or coconut oil to settle your hair.

If you have dandruff/ itchy scalp, massage neem oil to your scalp, keep it for 1 hour before rinsing with shikakai soap. Repeat every week till you see an improvement. (if your scalp is sensitive, then neem oil may be diluted with an equal amount of coconut oil to prevent irritation). Neem is antibacterial and antifungal and works wonders for your scalp. Above all, listen to what your hair is telling you. All the treatments, even though natural might not suit your skin type. So try and find what suits you best and use it.

Use henna, to colour your hair if it suits your skin. In case if you use hair colours ensure to hydrate your skin post the treatment. The above remedies would suffice.

Yoga and Pranayam: Lazy bums out there should never give up on yoga and pranayamas they promote an overall wellbeing. While the below-given asanas aid hair growth, these are also beneficial numerous other body functions.

Adho Mukha Savasana (downward dog pose)

downward dog pose

Uttahanasana (standing forward pose)

standing fowardd pose

Pavanmukthasana ( Wind-relieving pose)

wind releaving pose

Sarvangasana Shoulder Stand)

shoulder stand

Vajrasana (Adamantine Pose)

vajrasana

January 21, 2018 By Jyoti Sawant 3 Comments

Eat Healthy Stop counting Calories

I used to count calories

It was part of my training as a dietitian – one of our homework assignments. It seemed everyone in my class was really good at it like they had memorized the calorie content of a bunch of foods. I treated the project as an experiment. What I mean by that is, if this is what we’re supposed to have our patients do, I should be able to do it well.

The funny thing however was, the more I counted calories and the less I was paying attention to the food in front of me. It was like looking at a spreadsheet on a plate. All you see is numbers.

I’d choose the less tasty entree because it was lower in calories, even if it didn’t sound appealing. If I got hungry after the meal, I’d second guess myself. “But I ate 700 calories!? That should be enough!”

It was like a battle between the calculator and my stomach. The calculations said I needed a certain amount of calories per day. If I went over, it was a “bad” day. If I went under, it was an excuse to eat junk food. I’d think to myself, “Well, these chocolates are only 90 calories…”

I’ll admit, I failed miserably at counting calories and gave up within a few weeks. I never really enjoyed it and I felt restricted, what I was going to develop is ordered eating.

Making good food choices is important for everyone. As a Nutritionist and Dietitian, I believe there are two important things you can do to achieve healthylifestyle—

# Make good food choices.

# Identify habits that you can keep doing over a long period of time, which fit easily into your daily routine, and can become a sustainable part of your life (what I mean by this is no fad diets!)

How else can you start making good food choices? Let’s start with the grocery store.

Here are some tips that may help you:

# Never shop when you are hungry. You will make much better choices if you shop after you’ve had a good breakfast or lunch, or when you’re not in a rush.

# Try to spend the most of the time while shopping in the fresh fruit and vegetable section. Most of us don’t eat enough vegetables, which offer many nutritional benefits and fill you up so you can better resist the temptation of unhealthy foods. Deeply colored fruits and vegetables provide more nutrients, so be sure to eat a variety of different color produce.

# Select whole grains instead of white flour, white pasta, and white rice. Quinoa is a great grain to try because it has a lot of protein, which is not the case for many grain products.

# Choose naturally low-fat and high-fiber foods (e.g., low-fat milk, yogurt, and cheese, whole grain cereals).

# Know that not all oils are bad for you. Look for nuts, seeds, avocados, olive oil and other healthy oils which can provide the fat you need in your diet.

# See if you can check out and exit the store without buying packaged and processed foods.

It’s simple to conclude that all you need to do is take in fewer calories than just count calories and make sure you are getting healthy fats into your diet each day.