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Signs you need to know to support your metabolism

fast-metabolism

When we hear the term “fast metabolism,” it’s usually regarding people — often younger than us —who seem to be able to eat whatever they want and as much of it as they can: They can indulge in sweets, fried food, simple carbs and more without gaining an ounce of fat.

But just because they don’t appear to gain weight, it doesn’t necessarily mean they’re optimally healthy.

They may experience the same low energy, mood swings, brain fog, digestive upset and other effects of unhealthy dietary habits which over time can worsen.

You see, true metabolic health isn’t just about having your cake and eating it too, so to speak.
The state of your metabolism has much more to do with your overall health than simply your weight. Metabolism lies at the foundation of health. It’s a complex system that directly influences how our cells, tissues and body systems function and get the nutrients they need — while getting rid of what they don’t.

Metabolic processes are involved in our most critical areas of health, including cardiovascular, cognitive, inflammation and immunity. Essentially, good metabolism doesn’t mean you don’t gain weight, it means you feel good every day, have plenty of energy for daily activities and are in good overall health. Poor metabolism often means the opposite.

Just as metabolic health can be influenced by a variety of factors, a number of signs and symptoms can indicate that your metabolism needs support. If left unchecked, these early signs may eventually manifest into metabolic syndrome and its dangerous offspring, Type 2 Diabetes. If you experience a number of these signs regularly, it’s time to take action.

Wide Waist: What’s your waist size? Extra fat around the abdomen is the unhealthiest type of fat and one of the most common signs that you may need to support your metabolism. If you are a man with a waistline of 40 inches or greater, or a woman with a waistline of 35 inches or greater, your metabolic health may need to be examined.

Fatigue: Do you generally feel run down, like you’re “running on fumes?” Do you become exhausted after eating? Feeling sleepy once in a while after a restless night can be expected. But, if you are frequently tired with low energy throughout the day — even after a good night’s sleep — your metabolism may be to blame.

Excessive Sweating: Do you sweat for no apparent reason? Perspiring when it’s hot or you’re doing hard physical exertion is normal and healthy. But if simple, daily tasks like doing the dishes or walking up a flight of stairs make you drip, you may need to address your metabolic health.

Poor Circulation: Do you feel cold all time? Are your fingers and toes always chilled or do your hands and feet fall asleep easily? When you hurt yourself, does it take a long time to heal? Low circulation may be a sign that your metabolism could use some help.

Unhealthy Gums And Teeth: Do your gums bleed when you brush or floss? Are they painful? Do you have a propensity for cavities?
More and more research points to a relationship between gum disease and chronic health conditions such as heart disease, cancer, and metabolic issues such as diabetes and metabolic syndrome.
How regularly do you see the dentist? If your oral health is suffering, your metabolic health may be deteriorating according to research demonstrating links between metabolic dysfunction and periodontitis.

Maintain Metabolic Health: So you’ve determined that your metabolism isn’t what you want it to be. Now what? The good news is that a large part of your metabolic health can be improved using targeted diet, exercise and lifestyle adjustments.

Handle Stress: High stress is a culprit in metabolic mayhem. It fuels inflammation and metabolic-disrupting stress hormones like cortisol. Try adding 15 minutes of meditation to your daily routine. In addition, when you feel your stress levels are getting out of hand, take 20 seconds to stop whatever you’re doing and simply breathe. Take three deep breaths and exhale fully, pulling your bellybutton toward your spine to completely empty your diaphragm. A mere 20 seconds is so quick that nobody will even notice that you “checked out” for that time.
But it may be enough to bring you (and your metabolism) some peace.

Exercise: Any kind of cardio (aerobic exercise) helps to both rev up your metabolism and reduce your stress. Studies show that 1½ hours per week of moderate physical activity, like brisk walking, keeps the average person healthy (more is needed if you want to lose weight). What’s more, studies show that 10 minutes work out too work just as well as 45-minute workouts, as long as your total exercise time adds up to 90 minutes or more over the course of the week.

This is a relief for any busy person; it’s much easier to fit a 15-minute walk into your daily lunch break than it is to get up an hour early to go to the gym. Although light cardio is important, don’t forget to include some muscle-building exercises. Muscle is more active than fat, so more muscle means more efficient metabolism. Explore different ways to fit muscle training into your day. Do squats while you’re waiting for dinner to cook. Do some push-ups or sit-ups while waiting for your shower to get hot. Install an over-the-door pull-up bar and do one or two pull-ups every time you walk by. Be creative!
Healthy Diet:

Easy metabolic tip:

(i) Eat more green vegetables, fiber and protein. Eat less sugar and simple carbs.

This alone should be enough to put you well on your way to metabolic health, but it’s not hard to take your food consciousness to an even higher level for greater vitality and health.

(ii) Learn the difference between good fats and bad fats. For example: deep-fry oil, trans-fat and anything hydrogenated are all bad. Omegas, coconut, avocados, olive oil, seeds and nuts: These are good.

(iii)  Incorporate vegetables of some form into every meal: Yes, even eat these at breakfast! Try blending some spinach or kale into a fruit and yogurt smoothie and I bet you won’t even taste the greens. Vegetables should make up at least half of each meal.

Supplements

Natural supplements like curcumin, caratirm, and special teas like Green and herbal infusions can stroke the metabolism and help in the whole process of wellness.

Your metabolism defines your health from a cellular level. Take care of it. It’s never about weight loss, it’s about your metabolism and how strong it is.

 

 

 

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Trekking is not difficult…If you know how to walk

trekking
There are all kinds of exercises that one adheres to for fitness. For me hiking or trekking is one way to remain physically and mentally fit. My friends and colleagues who are not into adventure activities like trekking or cycling always thought I was a nerd who at the drop of a hat will leave everything to take off to the mountains for 20 to 25 days or go for long distance cycling. They would always wonder what kind of a holiday is this where you go and tax yourself again instead of relaxing and enjoying yourself on a holiday.

For most of the level-headed outsider who is  unexposed to the outdoors or wilderness – trekking is normally associated as arduous task trudging on some hard and uneven ground, climbing and walking on moraines amidst hostile environment with bare shelter, food and clothing essentials. My friends and colleagues could never fathom the fact that I would come back looking more fresh, rejuvenated and happy than ever before. One can never understand the gung-ho attitude after completing a trek until one has venture into a task of this nature.

At the outset let me tell you that trekking is fun and not laborious. That’s a myth according to me. Believe me, start slow. Begin with a small hike into the wilderness over the weekend and see how happy you come back.

So what is it about trekking that makes one so happy and rejuvenated? Is trekking so difficult that only a select few can do? These questions are best answered by experiencing a trek firsthand. For those who are still trying to make up their mind and confused whether to venture into something like this or no,  let me give you a sneak preview of what hiking or trekking is but this in no way can compensate the real experience.

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Hiking applies to shorter routes and plain walks. These are simpler & controlled environment version of trek. Trekking applies to more rigorous walking along different terrains and altitudes. If you want to get used to walking in the wilderness and getting a whiff of the outdoors one can start simple with short hikes. Although these activities leads one into unknown territories and gets the environment challenging and physically uncomfortable, it still remains safe when approached with the right guides.

While trekking you might come across situations where you are stuck and most times hit by the sheer untouched beauty of the, a picture perfect image that embeds itself permanently in your memory as you are exposed to the wilderness for a longer duration in a day. This beauty can be seldom enjoyed while in a car. While trekking you confront complete new situations as the day progresses slowly. Every little thing through the journey becomes an important memory to be cherished all your life. Human togetherness becomes simple in the face of this challenging lifestyle for the otherwise confused and unprepared mind.

Having this let me assure you that trekking is not tough. Believe me if you know to walk then you can trek as well. When I say this it does not mean that you venture into unknown territories on your own to explore the unknown. Walking along a trail around with a backpack does not require exceptional skills but does require certain amount of physical fitness, planning, the right clothes, shoes and above all old common sense.

A first time trekker should start with easy effortless trails of one hour or so and then work your way up to longer, more difficult treks. The difficulty of any trek or walk depends on the hilliness of the terrain, and altitude. Most walking trips, tailored for moderately active people, cover gentle terrain at low altitudes, and many have optional shorter routes. One can also take breaks along the trails. This applies to treks in Maharashtra or anywhere in South India.

Himalayan treks where the altitude is over 8000 feet and can extend up to 18,000 feet needs mental conditioning and excellent physical fitness. Most professional outfits organizing these treks can assess your fitness levels. If in doubt, be conservative, especially when it comes to the dizziness and shortness of breath associated with high altitudes. At high altitudes, altitude sickness is one of the first and foremost things that one needs to take care of. I would recommend further reading on altitude sickness and one can also contact your organizer for the same before going on a long trek.

One basic and important thing to remember while trekking is to respect nature and environment. While on a trek you are forced to live in harmony with nature and her moods, for every pain that your limbs feel while trekking, there is this rewarding and enriching feeling of rejuvenation that you will come across due to this very harmonizing quality.

Essential Skills

Skills needed for trekking apply to any outdoor sport. A course in basic first aid wouldn’t hurt, but the least you can know is how to bandage a wound and detect the signs of dehydration and heatstroke. Learn to understand the weather conditions of the day.

Gear Up: This is the basic that an individual should understand while trekking. The right backpack is a must. Have a backpack which fits well on your back and does not ‘hang’. Therefore choose a backpack with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. A fit backpack on your back is half the battle won while trekking.

The rest half of the battle is won with the right clothes and shoes. Wear loose clothes like tracks or cotton slacks or trousers with a loose T-Shirt. Avoid wearing denims especially during monsoons. If it gets wet it gets very heavy thus making it difficult for you to walk. On a Himalayan Trek a multipurpose jacket which can take the cold as well as the wind is a must.

While on a Himalayan trek it is recommended that you wear woolen or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters.

Footwear designed specifically for trekking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate slightly heavy hiking or a towel socks.

That little tingle of friction you feel on your foot before you get a blister. Don’t ignore the feeling: Take off your boot and wrap your foot with a light cloth before that tingling evolves into a full-fledged blister.

Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass and sweater or a jacket. Jacket is advisable while trekking in the monsoons in Maharashtra and of course it is a must while on a Himalayan Trek.

On any trek avoid carrying electronic gadgets like music players or the likes. These require ample batteries and they amount to lot of weight. This is very essential to note on a Himalayan Trek. Many electronics refuse to work below freezing or in cold conditions. Cold electronics gadgets consume more battery and hence you will have to carry extra batteries and hence extra load. Each pencil cell battery will weigh about 50 gms and if you plan to carry even five extra pairs that add 500 gms, besides the problem of disposing them. Used batteries are considered to be one of the biggest environmental hazards. These also attract the attention of locals / porters and may induce them into theft. Protecting your electronics from the elements may pose another challenge.

Carry batteries only for your camera: Carry the essential amount. The rule is always that know what you want and only click those that will also save you from wasting rolls (in case you are not using a digital camera).

Benefits of Trekking

Some basics to bear in mind: 

• Walk straight and when at slopes never sit and climb down it will get more painful.
• When tired please avoid sitting down on the trail. This will only increase the tiredness further and make it difficult for you start walking again
• Always carry salt and sugar with you and mix it with your water. An easier option is to have Electoral or Glucose mixed with your bottle of water.
• Never gulp water when you halt to take a break only sip water.
• Whenever you feel uneasy immediately make it a point to tell your trek leader or your organizer. So that things do not get out of hand.
• It’s always nice to keep a small notepad with you to jot down your experiences and also details on the place.

Please Note: While most of these apply to a normal local treks, there are few specifics for Himalaya Treks. In this note I have jotted some most important things for the Himalayan Treks 

Monsoons are soon to begin and it’s the best season in Maharashtra to take to trekking in the Sahyadri ranges.
Happy Trekking!

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Kid’s Salt intake linked to Obesity Risk & 5 ways to Use less Salt


Children who consume a high amount of salt are likely to consume more sugary beverages, putting them at risk of unhealthy weight gain and obesity, Says a new study published online in journal Pediatrics.

Researchers at Deakin University’s Centre for Physical Activity and Nutrition Research analysed data from the 2007 Australian National Children’s Nutrition and Physical Activity Survey, which collected diet and physical activity information from 4,283 children aged 2 to 16 years. The researchers looked at the children’s consumption of dietary salt, fluids and sugar sweetened drinks.

They found 62% reported consuming sugar-sweetened drinks. In this group, children who consumed more salt consumed more fluid and in particular more sugar-sweetened drinks. Children who consumed more than one sugary drink per day were 34% more likely to be overweight or obese. They also found that for every one gram of salt consumed per day, the children drank 46 grams more fluid, with those who reported consuming sugar sweetened drinks, drinking 17 grams more for every one gram of salt.

Previous Deakin research has shown children are eating around 6 grams of salt a day or four times more than is recommended. The researcher said, together with the results of this new study, it is becoming even clear that there is a need to keep a closer eye on how much salt our children eat to help ensure they lead long and healthy lives.

They also concluded that High salt diets not only put children at risk of serious long-term health problems, such as developing high blood pressure later in life which is a major cause of stroke and heart disease, they are likely to be contributing to the rates of overweight and obesity. 

So here are 5 ways to Use less Salt

Sodium chloride (salt) is essential to the body. The Sodium in salt helps transmit nerve impulses and contract muscle fibres. Working with potassium, it balances fluid levels in the body. But, you only need a tiny amount of salt to do this, less than one-tenth of a teaspoon. The Average American gets nearly 20 times that much.

The body can generally rid itself of excess sodium. In some people, though, consuming extra sodium makes the body hold onto water. This increases the amount of fluid flowing through blood vessels, which can increase blood pressure.

Most of the salt that we consume comes from prepared and processed foods. The leading culprits include snack foods, sandwich meats, smoked and cured meat, canned juices, Canned and dry soups, pizza and other fast foods, and many condiments, relishes, and sauces-for starters. But enough comes from the salt shaker that it’s worth finding alternatives.

Here are 5 ways to cut back on sodium when cooking or at the table:

  1. Use spices and other flavour enhancers: Add flavour to your favourite dishes with spices, dried and fresh Herbs, roots (such as garlic and Ginger), citrus, vinegar, and wine. From black pepper, cinnamon, and turmeric to fresh Basil, Chili Peppers, and lemon juice, these flavour enhancers create excitement for the palate – and with less sodium.
  1. Go nuts for healthy fats in the kitchen: Using the right healthy fats – from roasted nuts and avocados to Olive, canola, soybean, and other oils – can add a rich flavour to foods, minus the salt.
  1. Sear, sauté, and Roast. Searing and sautéing foods in a pan build flavour: Roasting brings out the natural sweetness of many vegetables and the taste of fish and chicken. If you do steam or microwave food, perk up these dishes with a finishing drizzle of flavourful oil and squeeze of citrus.
  1. Get your whole grains from sources other than bread: Even whole-grain bread, while a healthier choice than white, can contain considerable Sodium. And bread contains salt, not just for flavour but to ensure that the dough rises properly. You can skip that extra salt when you use whole grains outside of baking. Try a Mediterranean-inspired whole-grain salad with chopped vegetables, nuts, and legumes, perhaps a small amount of cheese, herbs and spices, and healthy oils and vinegar or citrus. For breakfast, cook up steel-cut oats, or other intact whole grains with fresh or dried fruit, and you can skip the toast (and the extra sodium).
  1. Know your Seasons, and, even better, your local farmer: Shop for raw ingredients with maximum natural flavour, thereby avoiding the need to add as much (if any) sodium. Shop for peak-of-season produce from farmers’ Markets and your local supermarket.

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Low fat, low carb, or Mediterranean: which diet is right for you?

digestive-enzymes-consideration-for-your-health

Losing weight sometimes takes experimentation. If you give a diet your best shot and it does not work long term, may be it was not the right one for you, your metabolism, or your situation.Genes, families, your environment – even your friends – influence how, why, what and how much you eat, so don’t get too discouraged or beat yourself up because a diet that “worked for everybody” didn’t pay off for you. Try another, keeping in mind that almost any diet will help you shed pounds – at least for a short time.

Here is a look at three common diet approaches.

  1. Low fat: does not taste Great… and is less filling

Once the main strategy for losing weight, low fat diets were shoved aside by low-carb frenzy. But, healthy fats can actually promote weight loss, and some fats are good for the heart; eliminating them from the diet can cause problems.

Since fat contains nine calories per gram while carbohydrates contain four, you can theoretically eat more without taking in more calories by cutting back on fatty foods and eating more that are full of carbohydrates, especially water-rich fruits and vegetables. Still such a diet tends to be less filling and flavourful than other diets, which lessens its long-term appeal. And, if the carbs you eat in place of fat are highly processed and rapidly digested, you may be sabotaging your weight loss plan.

  1. Low carbohydrate: Quick weight loss but long-term safety questions

Eating carbohydrates – especially highly processed ones like white bread and white rice quickly boosts blood sugar, which triggers an outpouring of insulin from the pancreas. The surge of insulin can rapidly drop blood sugar, causing hunger. Low-carb proponents claim that people who eat a lot of carbohydrates take in an extra calories and gain weight. Limiting carbs in favour of protein and fat is suppose to prevent the insulin surge and make you feel full longer.

To make up for the lack of carbohydrates in the diet, the body mobilises its own carbohydrates stores from liver and muscle tissue. In the process the body also mobilises water, meaning that the pounds shed are water weight. The result is rapid weight loss but, after a few months, weight loss tends to slow and reverse, just as happens with other diets.

The American Heart Association cautions people against following the Atkins diet because it is too high in saturated fat and proteins, which can be hard on heart, kidneys and bones. The lack of carb rich fruits and vegetables is also worrisome, because eating these foods tends to lower the risk of stroke, dementia and certain cancers. Most experts believe that the south beach and the less restrictive low-carbohydrate diet offer a more reasonable approach.

  1. Mediterranean style: Healthy fats and carbs with a big side of fruits and vegetables

Good fats are the monounsaturated fats found in olive oil and other oils like Coconut oil etc,and the polyunsaturated fats found in fish, Canola oil, walnuts and other foods.(Saturated fats and trans fats are the bad guys.) Mediterranean diets tend to have a moderate amount of fat, but most of it comes from healthy fats. The carbohydrates in the Mediterranean-style diet comes from unrefined, fiber-rich sources like whole wheat and beans. These diets are also rich in fruits and vegetables, nuts,seeds and fish with only modest amount of meat and cheese.

People living in the Mediterranean countries have a lower-than-expected rate of heart disease. But the traditional lifestyle in the region also includes lot of physical activity, regular meal patterns, wine, and a good social support. It is hard to know what relative role these different factors play – but there is growing evidence that, in and of itself the diet can reduce cardiovascular risk and the development of Diabetes.

MAKE YOUR OWN

A good diet should provide plenty of choices, relatively few restrictions, and no longer grocery lists of sometimes expensive special foods. It should be good for your heart, bones, brain and colon as it is for your waistline. And, it should be something you sustain for years. Such a diet will not give you a quick fix. But, they can offer you something better- a lifetime of savoury, healthy choices that will be good for all of you, not just a part of you.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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