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February 26, 2021 By Neha Goyal Leave a Comment

7 Reasons Why You Should Avoid Caffeinated Drinks During Winter

Avoid Caffeinated Drinks

Caffeine is a natural stimulant most commonly found in tea, coffee and cacao plants. Billions of people rely on caffeine to start their day and to get through their night shift or afternoon slump. It works by stimulating the brain and the central nervous system, helping you stay alert, reducing the onset of tiredness. Nothing is as comforting on a chilly morning as a hot cup of tea with a cozy blanket. For most people, intake of these caffeinated drinks increases during winter as they believe it provides warmth to beat the cold. But is that really so? Is there a reason to avoid caffeinated drinks? Let’s find out! 

How Caffeine Works

While caffeine is considered safe, drinking too much raises some concerns. When you drink any caffeinated drink, your gut absorbs it very quickly and sends it to your bloodstream. From there, as it reaches your brain, it starts blocking the effects of a neurotransmitter called adenosine. Adenosine relaxes your brain and makes you feel tired. So by blocking its receptors, caffeine helps you stay awake and alert. But with alertness comes anxiety as well. At the same time, caffeine also stimulates our stress or “fight & flight” hormones.

Reasons To Avoid Caffeinated Drinks During Winter 

  1. Dehydration: During winter, most people feel less thirsty and their water intake automatically reduces. All caffeinated drinks are diuretic and tend to flush out water from the body through urine, making it deficient in not just water but also vitamins and minerals that are required for the smooth functioning of the body.
  2. Amplified Heart Rate and Blood Pressure: Winter is not a good time for people with heart conditions and high blood pressure. They are always advised to stay away from low temperatures as it can constrict their blood vessels and lead to high blood pressure. Caffeine being a stimulant also increases heart rate and blood pressure. So it may increase difficulties for such people.
  3. Empty Calories: Most caffeinated drinks are loaded with sugar and give you not just empty calories but a sugar crash later, which might make you feel more lethargic after some time.
  4. Effect on Digestion: Being a stimulant, caffeine increases gut motility or the contraction of muscles that propel the contents in the gastrointestinal tract. This might be a reason why you feel like having tea or coffee with or after a heavy meal. But this actually isn’t good because it reduces the time your food stays in each part of your digestive system, not letting the nutrients fully absorb. In fact, too much can lead to diarrhea which is followed by dehydration.
  5. Pregnancy & Lactation: Caffeine can easily cross the placenta and can reach breast milk. So, women who consume caffeinated drinks may need to limit their intake to avoid risk of miscarriage or low birth weight.
  6. Interaction with Medication: Our body flushes out caffeine generally within 6-8 hours but while in the system, it can react with your medication and supplements, causing poor absorption or side effects.
  7. Suppresses Appetite: Now this can be both good and bad for all weight watchers. Research shows that caffeine acts as an appetite suppressant but increases higher plasma levels of PYY & Leptin (anorexic hormones). It might make you eat less calories, but with less food, there is less nutrition as well. So beware of consuming too much caffeine, as our body needs more nutrition to maintain immunity.

Now, the purpose of all this information was not to coax you off caffeine but to ensure you control your intake. Controlled amounts can have some benefits too! Make sure you drink the right quantity and the right version. 1-2 cups of black tea, green tea and black coffee are better options than sugary and cream filled versions. Also ensure that you drink your last cup 6-8 hours before you sleep. 

We hope this article on why you should avoid caffeinated drinks in winter helps you! Do let us know your thoughts in the comments below. For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

February 11, 2021 By Palak Mittal Leave a Comment

5 Winter Fruits That Will Boost Your Immunity

winter fruitsWith the ongoing pandemic, we have faced a lot of challenges and done what not to boost our immunity. All media, friends, family and office emails keep suggesting different recipes regarding kadas, juices and other ways to build immunity. Now this shift of weather change is itself a challenge, as winters come with frequent virals, cold and cough. But, nature has given us seasonal winter fruits to help build our immunity! 

Why Do We Lose Immunity During Winter? 

There are a few reasons which contribute to compromised immunity during winter. These include: 

  • Inadequate sunlight which leads to Vitamin D deficiency
  • Cool air which troubles our respiratory tract by narrowing blood vessels in the body
  • Drop in temperature lowers the immune response
  • Lack of outdoor activities also triggers the multiplication of viruses as people live in close proximity.

Nutritional Winter Fruits To Build Immunity 

  1. Oranges: If you are an orange lover, then you might wait for winters for this particular fruit. Oranges being a citrus fruit, is not only juicy and pulpy, but is a good source of Vitamin C and calcium. It not only boosts immunity but helps in fighting cancer, improves skin and aids weight loss.
  2. Guava: is a crunchy, sweet and delicious fruit rich in Vitamin C. The fibre present in Guava helps in digestion and reduces constipation. Eating a guava on an empty stomach daily helps to clear bowels and aids weight loss. It fights against free radicals present in the body as well.
  3. Pears: This sweet light green coloured fruit which is white from the inside is not only sweet but juicy as well. It is rich in anti-inflammatory properties with the abundance of Vitamin C and E. People use pears for making jams and jellies too.
  4. Mosambi: Also known as sweet lime, it is a member of the citrus family like oranges. It is abundant in Vitamin C and it is advised to drink its unstrained juice to retain its fibre with no added sugar to get its maximum benefits. It helps in promoting immunity by fighting infections.
  5. Kiwi: is a sour and sweet fruit which has a juicy pulp inside. It is rich not only in Vitamin C but is an excellent source of potassium, Vitamin K, fibre and folate. It aids in digestion too.

We hope this article on 5 winter fruits helps you. Before you add any of these to your diet, do consult your doctor, nutritionist or dietitian. For more winter tips, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

Eat healthy and #BeTheForce 

February 4, 2021 By Swati Savla Leave a Comment

5 Healthy Winter Vegetables For A Healthier You!

healthy winter vegetables

The chilly winters are here. This season brings us the most colorful fruits and vegetables in the market. All of them are rich in a variety of nutrients and flavors. The major reason for increasing our intake of this fresh produce is to build our immunity against the flu and cold viruses as well as stock our body with enough nutrients to last a few months post winter as well! Here’s my list of the 5 must have healthy winter vegetables! 

Must Have Healthy Winter Vegetables 

1. Mustard Greens
The famous ‘sarson ka saag’ is our go-to-immunity winter dish. Ever thought why? This low calorie, high fiber leafy green is also an excellent source of vitamins B1, B2, B6, C, E, K, folic acid and minerals like calcium, carotenes, manganese, copper, magnesium, protein, potassium, and iron. This wide variety of Vitamins and Minerals perform many essential functions like blood clotting which makes it heart healthy, improving bone health and thus, reducing the risk of arthritis and osteoporosis. It also improves eyesight. The folic acid content is at par with levels needed for a healthy pregnancy and menopause. Last but not the least, the high fiber aids good bowel movements, easing hemorrhoids and constipation. Some other leafy greens like spinach and methi are also at their best in this season. 

2. Carrots
This crunchy powerfood, especially the red variety available during winter, contains a good amount of vitamins and nutrients such as vitamin A, B2, B3, C, D, E and K. We all know about it’s benefits for a good eyesight and healthy skin because of it’s beta carotene. Little do we know that it contains high amounts of Lycopene, an antioxidant which helps prevent cancer, diabetes and heart diseases. Eating raw carrots or drinking carrot juice can help regularise blood flow, provide relief from pain and make you feel less fatigued during menstruation days owing to the carotene and iron content – making it a must have healthy winter vegetable. 

3. White Radish
Do you enjoy relishing hot Mooli ke Parathe in winter? Then you’re definitely benefitting from the vitamins A, B6, C & E and minerals like potassium, phosphorus and zinc present in White Radish. This entire range of Vitamins and minerals gives our whole body an immunity boost. It has shown to have anti-congestive properties, which clear mucus from the throat and respiratory tract due to the common cold and cough in this season. The combination of phosphorus and zinc, helps get rid of dryness, acne and rashes on the skin and the high water content of radish keeps you well hydrated. Don’t forget to use the green leaves of this root vegetable to perk up the health benefits!

4. Beetroot
This vibrant and colorful veggie contains essential nutrients like folate (vitamin B9), manganese, potassium, iron, and vitamin C.  Plus, they’re one of the most delicious, healthy winter vegetables out there! The red color which indicates the high iron content which helps in improving the total blood count and the Vit.C boosts immunity and improves our WBC’s.

Very importantly, Betaine present in beets can protect the liver from inflammation and damage caused by toxins and chronic alcohol consumption. It helps break down fatty acids in the liver and may help in treating non-alcoholic fatty liver disease. To add to it, they’re completely safe for consumption by diabetics as well! Puzzled? Well, yes. The Glycemic Index of beets is of medium range (61) but the glycemic load they provide is only 5. Which means although they release blood sugar levels slightly fast after consumption, the total carbs present in them are comparatively very low. 

5. Sweet Potato
Winter comes and you get to see hand carts on the streets filled with this excellent and inexpensive food item. These orange-hued delights are loaded with twice the fiber when compared to other types of potatoes. B6 content in it reduces homocysteine which has been linked to heart attacks. Vit.C and antioxidants protect us from flu viruses and common colds. They also aid in the formation of blood cells. Sweet potatoes contain a good amount of Magnesium, essential for blood pressure regulation and nerve relaxation which in turn helps reduce stress. Plus, since they’re fairly low on the glycemic index, they’re beneficial for diabetics and also great for filling up without getting weighed down. 

We hope these healthy winter vegetables help you level up your health and build immunity during this season! For more on nutrition and winter, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

Eat healthy and #BeTheForce 

February 2, 2021 By Tooney John Leave a Comment

5 Precautions You Need To Take For a Healthy Winter

healthy winter

We can’t say it enough – though winter season is a pleasant time, it does come along with its own host of illnesses. Cold and flu are synonymous with winter. So what exactly can you do to avoid sickness and enjoy the pleasantness this season has to offer? Let’s look at a few precautionary measures you can practice for a healthy winter! 

5 Tips For a Healthy Winter 

  1. Try to follow a well-balanced diet: The diet should contain all the basic 5 food groups. According to ICMR, the basic 5 food groups are cereals and millets, pulses and legumes, fruits and vegetables, milk and meat products, fats and oils. Out of the aforementioned food groups, we should concentrate more on fruits and vegetables because they boost and strengthen immunity with the help of vitamins and minerals. 
  2. Keep exercising: It will keep you warm and improve immunity against seasonal ailments like fever and cold – ensuring a healthy winter! Physical activity also helps us become fit during the winter season. Focus more on indoor exercises like squats, spot jogging, push-ups and yoga as due to the cold climate, you might not be able to step out.
  3. Drink sufficient water: Make sure that you are drinking more than 2 liters of water every day. During winter, most of us do not drink adequate amounts of water. Another important thing to be considered is the use of lukewarm water instead of cold water for drinking. You can use Tulsi, jeera and basil leaf induced water as well. Water helps remove toxins from the body, helps balance body fluid – preventing dehydration and carries nutrients to body cells. Water is definitely an important part of a healthy winter. 
  4. Proper Skincare: This season is quite hard on the skin. The main problems associated with skin include dryness, itching, chapped lips and cracked heels. Try to use Vitamin E rich moisturizer, body lotion and sun protection cream every day. Drinking more water will also hydrate the skin. Stock up on good winter clothes and keep lip balm handy at all times. 
  5. Health Checkup: Precautions for a healthy winter includes a health checkup. Asthma, fever, sore throat and joint pains are the most common health problems during winter. There is also an increased risk of heart attacks as low temperature induces more pressure on the heart. Cardiac patients, persons with high cholesterol and triglyceride levels should definitely go for a  regular checkup. 

In addition to the above, make sure you have 7-8 hours of good sleep. Also, remember to maintain good personal hygiene by washing your hands and bathing regularly to keep germs and viruses away. 

We hope these precautionary measures help you have a wonderful and healthy winter. Do leave your thoughts in the comments below. For more on winter, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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