Tuesday, May 16, 2017
Monday, May 15, 2017
13 Things To Know Before You Quit Smoking
13 Things To Know Before You Quit Smoking
To Know Before You Quit Smoking
1. If you are one of the 100 million adult smokers in India and are planning to quit, consider professional help. "Medical supervision has a success rate of up to 60-65 per cent," says Dr Sandeep Budhiraja, clinical director, Max Healthcare, Gurugram. You may avoid becoming part of this Indian statistic: the 1 million deaths per year associated with smoking.
2. It is never too late to quit: After the first 20 minutes, your heart rate and blood pressure drop. In 12 hours, the carbon monoxide levels in your blood normalize. A year later, the risk of heart disease is half of those who smoke. In five years, the risk of mouth and throat cancer is similarly reduced. If you quit before the age of 40, the risk of dying from a smoking-related disease reduces by 90 per cent.
3. The treatment is a mix of nicotine replacement therapy or non-nicotine treatment and cognitive behavioral therapy (CBT). "Starting with a nicotine dependence evaluation, we fix dosage for nicotine patches, gums or lozenges (coming soon to India)," says Budhiraja.
4. The first two months are crucial. Experts say the worst withdrawal symptoms appear in the first two weeks when relapses are high. "The right kind of support makes it easier to sail past weeks four and six," says Budhiraja.
5. Identify your triggers and change your environment -- take a walk or chew gum -- to stay clean. A quitting buddy helps strengthen your resolve. CBT can also help you and your family with coping skills.
6. Of the 4,000 chemicals found in cigarettes, nicotine is the most addictive. Its withdrawal influences your mood, well-being, appetite, concentration and even memory.
7. Medication under the non-nicotine treatment stimulates the part of the brain that gets activated when you smoke, helping with withdrawals while also blocking receptors so that the pleasure of smoking is reduced.
8. In India, 55 per cent women smoke their first cigarette within 30 minutes of waking up. The percentage of daily smokers who smoke 20 or more cigarettes a day is higher among women than men in India.
9. Studies show that the consequences of smoking are greater for women than men. The risk of dying from lung cancer for women is 17.8 times, whereas for men it is 14.6 times.
10. Smoking at home when children are not around is just as harmful, as tobacco sticks to surfaces. A study found traces of nicotine on the hands of children who came in contact with surfaces contaminated with tobacco smoke. It linked significant levels of nicotine on children's hands to equal levels of cotinine (a tobacco metabolite) in their saliva, indicating passive smoking.
11. E-cigarettes may not help. The odds of quitting were 28 per cent lower among smokers who switched to e-cigarettes. Moreover, flavoured e-cigarettes contain diacetyl, a chemical that damages tiny airways in the lungs permanently.
12. Ensure you eat healthy, stay hydrated and exercise. This will keep your energy levels balanced, preventing a dip in your blood sugar levels -- a common trigger.
13. Seek out support groups on Whyquit.com or nhp.gov.in/quit-tobacco, or apps like Butt Out, Craving to Quit or Livestrong. Some of them offer a personalized plan, others provide motivation by tracking the money saved.
Sunday, May 14, 2017
HOW TO BREAK A BAD HABIT
13 Things You Should Know About Breaking Bad Habits
2 Avoid triggers and high-risk scenarios. If you're trying to lower your alcohol consumption, for instance, stay away from bars and don't keep booze around the house.
3 Except some failure. "We beat ourselves up when we fail to meet our lofty objectives", says Andy Blicq, the Winnipeg writer and director behind the 2014 documentary Slaves to Habit. "You have to forgive yourself and build on the mistakes you've made".
4 Remember Blicq's advice if you falter on your New Year's resolution. According to research conducted at Pennsylvania's University of Scranton, nearly a quarter of resolutions get abandoned within the first week of January. Sixty-four percent of people stick with them for a month; 46 percent last six months.
5 Science suggests going cold turkey isn't the most effective method. Instead, try indulging in your habit less frequently or putting more time between your craving and gratification, which will help build up your willpower.
6 Social support, like a gym buddy, is essential, says Blicq. "Doing this alone, without some sort of help or advice, makes it more difficult".
7 Divorce your vice from your schedule. If you begin every morning with a cigarette, try swapping in another part of your routine like reading the news or eating breakfast-before smoking. It'll be easier to wean yourself off nicotine if it's not part of your regular time table.
8 A habit consists of a cue (say, stress), a routine (shopping) and a reward (new items), according to New York Times reporter Charles Duhigg, author of the 2012 book The Power of Habit. Recording where, when and in what context you give in to your habit can be the first step towards changing it.
9 Keep the cue but change the reward. If you bite your nails, try snacking or chewing toothpick instead. "During that period, you shouldn't feel any pressure to make a real change", Duhigg writes. "Think of yourself as a scientist in the date collection stage".
10 Bring vigilant about behaviour helps, says a 2010 study published in the Personality and Social Psychology Bulletin. Habits are unconscious actions, so monitoring them lower their frequency.
11 "You have to look after yourself when you're trying to shake a habit", Blicq advices, advocating proper rest, diet and exercise. "When we're stressed or tried, we're way more prone to bad behaviour and losing ground after we've made a change".
12 Draining your energy by kicking one habit can make others more tempting. Case in point: a 2012 study in The Journal of Social Psychology showed that people in relationships were more likely to be unfaithful after resisting a plate of freshly baked cookies.
13 Breaking the habit pays off. According to a 2012 study by Public Health Ontario and three other institutions, five prevalent bad habits-smoking, over drinking, poor eating, neglecting physical activity and not dealing with stress-can save 7.5 years off a life.
Saturday, May 13, 2017
8 Summer Essentials
Simple ways to keep your skin healthy
8 SUMMER ESSENTIALS
1 DON'T FORGET TO MOISTURIZE
2 SCRUB YOUR FACE CLEAN
8 SUMMER ESSENTIALS
Extreme Heat and humidity make susceptible to oily and greasy skin, excessive sweating and frizzy hair. Small alterations to your daily skincare regime go a long way. Our beauty experts weigh in how to stay happy and hydrated this summer.
For the summer months, "look for omega-3 fatty acids and vitamin E in your moisturizer". Dryness is a sign of omega-3 deficiency, while vitamin E helps reduce damage from pollution and protects against sun damage. Choose moisturizers that are gel-based or have a light consistency. For an extra boost, try substituting your regular moisturizer with face oil, which will prevent acne-causing sebum from forming. Tackle acne-prone skin with rosehip and hazelnut oil. If you have sensitive or oily skin, try tea tree oil-it has bacteria-fighting properties, control excess oil and soothes skin.
2 SCRUB YOUR FACE CLEAN
"But only once a week". "Because, when you're using an exfoliator, you are removing the top layer of the skin, which is not a good idea as that layer protects your skin against sun damage." Excessive exfoliation can cause skin abrasions, so use products with non abrasive granules. Stick to mild fruit- or sugar-based scrubs or try a gentle home-made version by mixing honey, mashed banana and sugar. Older women, in particular, should look for scrubs that have glycolic acid, as it boost cell renewal. Men, on the other hand, can use a scrub two to three times a week, but make sure you do it before shaving.
3 WASH AWAY THE GRIME
"Pick face washes that are foam-based and contain salicylic acid to prevent acne, blackheads and reduce oil", Suggestion is that one that lathers and feels fresh, minty and light.
4 ALWAYS USE THE SUN BLOCK
Ensure that you use sunscreen that has both UVA and UVB protection, every day. This is vital as "UVA rays cause pigmentation and ageing". Choose a sunscreen between SPF 30 and 50 and apply 15 to 30 minutes before sun exposure. Mineral-based sunscreens are healthier for the skin, according to experts, so look for ingredients like titanium dioxide and zinc oxide o the label that screen out harmful UVA and UVB rays. "After a day out, wash your face with chilled water and avoid harsh moisturizers and scrubs". "Apply grated cucumber or raw potato slices to soothe and calm sunburn".
5 KEEP YOUR SKIN CLEAR
If you are acne-prone, be cautious. Compared to women, "men have oilier skin, so you need to aggressively use strong face washes to reduce oil secretion while zapping away zits". "Women also have more acne zapping with skin preservation". Avoid home remedies as too much manipulation of the skin can lead to marks and zits.
6 STAY HYDRATED
Dehydration takes a toll on your skin health. "Sip on lemonade and coconut water. Electrolytes present in these help your body absorb water better than plain water".
7 NOURISH YOUR HAIR
Pollution levels and rising temperatures can spell bad news of your hair. Your crowning glory reflects your diet and overall health. Ensure that your diet has enough vitamins and minerals. To support a well-balanced diet, you could consume biotin (a vitamin from the B-complex family). Consult your physician first.
8 CARE FOR YOUR FEET
Stick to wearing open-toed shoes to allow circulation. Wash your feet when they feel sweaty. Men especially should change socks regularly to avoid fungal infections. "Consider using an antiperspirant powder on your feet with minerals to absorb the sweat".
If you are acne-prone, be cautious. Compared to women, "men have oilier skin, so you need to aggressively use strong face washes to reduce oil secretion while zapping away zits". "Women also have more acne zapping with skin preservation". Avoid home remedies as too much manipulation of the skin can lead to marks and zits.
6 STAY HYDRATED
Dehydration takes a toll on your skin health. "Sip on lemonade and coconut water. Electrolytes present in these help your body absorb water better than plain water".
7 NOURISH YOUR HAIR
Pollution levels and rising temperatures can spell bad news of your hair. Your crowning glory reflects your diet and overall health. Ensure that your diet has enough vitamins and minerals. To support a well-balanced diet, you could consume biotin (a vitamin from the B-complex family). Consult your physician first.
8 CARE FOR YOUR FEET
Stick to wearing open-toed shoes to allow circulation. Wash your feet when they feel sweaty. Men especially should change socks regularly to avoid fungal infections. "Consider using an antiperspirant powder on your feet with minerals to absorb the sweat".
Friday, May 12, 2017
50 Best and Worst Foods for your Health
50 Best and Worst Foods for your Health
Scientists share 50 food facts to help you live longer (and lose weight too)
Nutritional all-stars
1 TURMERIC "The active ingredient in turmeric is curcumin, known for its anti-inflammatory properties that protect against many ailments ranging from heart disease to cancer. Turmeric rich in antioxidants and is a recognized preservative. Kokum is another fruit that's rich in antioxidants, fibre and has anti-allergy properties. You can substitute it with tamarind when cooking."
2 SPROUTS "Sprouts are little food factories because they create vitamins and enzymes within themselves. The enzymes help with digestion as they help break down proteins, fats and carbohydrates. One serving of sprouts is enough to meet an average adult's recommended daily need of 40 mg of Vitamin C. Sprouts increase the levels of vitamin B in the body phenomenally, almost by 20 - 30 per cent, particularly with regard to vitamin B1, folic acid and biotin."
3 FISH "In one large study, published in the journal of American Medical Association, having at least one fish meal a week was associated with a 60 per cent reduction in the risk of developing Alzheimer's disease," Other studies have found that eating fish slashes your chance of dying from heart disease by about a third.
4 DARK CHOCOLATE (85 per cent cacao) "Chocolate is a major source of nitric oxide. It keeps your blood pressure under control, and scores over red wine [and] green tea in phenols and flavonoids [which acts as antioxidants]." It also stimulates endorphins, which put you in a positive state of mind, enhancing pleasure, as it contains serotonin (a good mood hormone).
5 YOGURT "When naturally fermented and refrigerated (not pasteurized), yogurt, kimchi, and kefir [a fermented dairy beverage like lassi] contain natural probiotics and help populate your gut with healthy bacteria that can protect you from colds and flu."
6 LEAFY GREEN VEGETABLES "One study found that seniors who ate at least one serving of leafy greens a day had a cognitive ability of someone 11 years younger." The salad staples also benefit heart and bone health and prevent cancer.
7 BEANS "They slow [down] the absorption of glucose in the bloodstream, curbing your appetite longer. They're full of fibre, contain phytoestrogens, are a low-fat source of protein and are rich in calcium, folic acid and vitamin B6."
8 BERRIES "Berries have high levels of antioxidants that may lower your risk of heart disease, some types of cancer, diabetes and cognitive decline. Look for blueberries, cranberries and blackcurrants." You can get similar benefits from vitamin C-rich Cape gooseberry and amla, also known as Indian gooseberry.
9 PURPLE CABBAGE "It has the same eyesight- and brain-protecting antioxidants as berries do, at a fraction of the cost. Use as a healthy, colourful garnish."
10 NUTS "Five or more 140-gram servings of nuts throughout the week may cut your risk of heart disease by up to half. It doesn't matter what kind of nuts: walnuts, almonds or pecans. Sprinkle them on cereal each morning."
11 TOMATOES Foods like tomatoes, plums, prunes, apples, pears, beetroots and bell peppers are rich in boron and phytoestrogens. These help ease menopause symptoms. Boron increases the body's ability to hold on to oestrogen. It also helps keep our bones strong by reducing the amount of calcium we excrete each day.
12 GROUND FLAXSEEDS "Filled with fibre and omega-3s, flaxseeds may help protect against heart disease, cancer, diabetes and cognitive decline and treat the symptoms of rheumatoid arthritis. Grind them up and add to oats, yogurt, pancakes, salads, soups, sandwich spreads and more."
13 WINE "One or two drinks a day-wine and perhaps other alcoholic beverages-may help to lower cholesterol and improve heart and brain health. Don't hold off all week, then leave it up on the weekend. [But] more than two and you likely to start harm."
Proceed with Caution
14 COLD CUTS "Processed meats like bacon, ham, hot dog and sausage were designated by the World Health Organisation as carcinogens in 2015. That means they can cause cancer and are in the same category as smoking" (though their risk is not as high).
15 GRILLED MEAT "A growing body of evidence shows that barbecued meats cooked at high temperatures or over an open flame may increase your risk of cancer. Lower your risk by marinating your meat and minimizing charring."
16 FLAVOURED YOGURT "Plain yogurt that you add whole fruit to is very healthy is typically has about seven grams of natural sugar. Guess how many grams of sugar in a strawberry yogurt? Depending on the brand, you could have up to 23 grams. That's not a health food; that's dessert."
17 FOODS OUT OF BOXES AND BAGS "The more packaging you have to go through to get to a food, the worse it probably is for you."
18 SUGAR AND ANY OTHER FOOD WITH ADDED SUGAR "Sugar alters our hormones so we don't register hunger normally; it spikes our dopamine[pleasure hormone], requiring us to eat more sugar for the same effect; affects the liver in the same way that alcohol does."
19 ALSO ARTIFICIAL SWEETENERS "In one study, fruit flies that had been accustomed to eating the artificial sweeteners sucralose ate 30 percent more calories
than those that ate sugar. We believe that because the sweetness in sucralose doesn't correspond to the calories, the brain compensates by making the animal feel [hungrier]. This may also happen in humans."
20 BREAD "It doesn't taste like it, but most bread is filled with salt ... if you have high blood pressure, be careful."
Food swaps, easy hacks
21 COCONUT OIL INSTEAD OF REFINED OIL "It contains lauric acid, a medium chain fatty acid, which is easily digested and absorbed. This natural saturated fat promotes good cholesterol (HDL) and lowers bad cholesterol (LDL). It keep your heart healthy."
22 DIY POPCORN "Place kernels inside a paper bag. Fold the top, then microwave for two to three minutes. Voila. Microwave popcorn without the chemicals and trans fat." And as snacks go, this is one is a real bargain.
23 BROWN RICE NOT WHITE (Whole) grains provide sustained serotonin, as they give sustained sugars (energy). Brown rice has all the B vitamins and Zinc, Magnesium, Chromium and Calcium.
24 'FRY' ONIONS SANS OIL Heat a nonstick pan, add onions and stir. They cook in water they release. If they start to stick, sprinkle water or vegetable stock and stir. Cook them like this until they are translucent or deep brown.
25 PRE SOAK POTATOES "Potatoes contain an amino acid that changes into a toxin called acrylamide when exposed to high heat during frying or roasting. Acrylamide makes it tougher for brain cells to communicate with one another. When possible, boil, steam or microwave potatoes. If you roast, soak slices in water for 15 to 30 minutes first."
26 EASY CARB COUNTER "For every 10 grams of carbohydrates in a food, there should be at least one gram of fibre."
27 FISH LIKE HILSA OR POMFRET NOT SALMON These Indians varieties match the protein content of salmon and are rich in vitamins D and B12, magnesium and calcium.
28 FRUITS ARE ALWAYS A GOOD CHOICE "Fruits, especially ones like mangoes and bananas are rich in fructose [a type of sugar]. The liver processes fructose, storing it when its reserves are low (like in the morning). Excess fructose can form uric acid (elevations of which lead to gout) and triglycerides. This can increase your risk of heart disease and obesity. Eat fruits either with your first meal or no later than second meal of the day."
29 TRY 'OVERNIGHT' OATS "Combine oats with milk in a Mason jar. Leave it in the fridge overnight, and [let] the oats soak up the milk. The next morning, ass mix-ins like fruit, seeds, nuts, honey or peanut butter. One serving has 40 grams of whole grains and four grams of fibre, plus the milk has protein."
30 EAT AT HOME "Every time you go out, you eat about 300 more calories than you would have at home. And restaurant food has much higher levels of sodium, sugar and saturated fat."
31 DITCH THE MAYO "Try hummus, tahini or olive tapenade in place of mayonnaise on sandwiches and salad. All four provide creamy texture and lots of flavour while adding bonus nutrients and heart healthy fat. They also make great dips for fresh-cut veggies."
BURN MORE CALORIES
32 DON'T BE AFRAID OF FAT "In one study, we put overweight young adults on low-calorie diet. After they had lost 10 to 15 percent of their weight, we gave some of them a low-fat diet and the others a low-carbohydrate diet with lots of healthy fats, like olive oil, nuts, seeds and avocado. On the low-fat diet, their metabolism crashed. On the the low-carb, high-fat diet, their metabolism didn't slow at all."
33 DRINK MORE WATER Small studies show that water has the potential to boost metabolism. "It takes calories to process water, because everything we do takes calories. The more water the more calories you need to expend. I suggest aiming for around two litres a day."
34 ...AND A CUP OF COFFEE OR GREEN TEA In the study of eight men, caffeine increased energy expenditure by 13 percent. Even better, "brewed tea also raises metabolism rates. Be careful not to cancel out the health benefits: If you like sugar in your tea, use one teaspoon or less."
35 SPREAD YOUR PROTEIN THROUGHOUT THE DAY Most people "can absorb only about 25 to 35 grams of protein at the time of muscle building and repair." The rest will turn to fat. As a guide, 30 grams of protein is equivalent to five eggs and roughly 570 grams of low-fat yogurt.
Don't buy these lines!
36 PRACTICE MODERATION Say no to trans fat. "The high intake of trans fat [found in processed food] is linked to insulin resistance and weight gain around the abdomen. Indians, have a tendency to accumulate girth around the abdomen, possibly due to diminished tolerance to trans fats."
37 'WHOLE GRAIN' LABELS "Just because the package say 'made with whole grains', It doesn't mean it's 100 percent whole grain. In fact, it could be only 1 percent whole grain."
38 EGGS CAUSE HIGH CHOLESTEROL "We now know cholesterol levels are determined largely by the mix of fat you eat. So it's OK to have eggs."
39 EAT SMALL MEALS In some clinical trials, people who are told to eat five or six small meals a day overeat the wrong things. "Weight gain is inevitable if you don't opt for healthy snacks like fruits or nuts."
40 PASTA IS BAD "Because pasta is extruded to make shapes, it is longer to digest, so even though it has the same ingredients as white bread, it doesn't cause a rapid sugar spike." Overcooking or overeating pasta, though, will still raise blood sugar.
41 ORGANIC IS HEALTHIER "You may have environmental reasons to look for organic, but there is a little science to show that these relate to health." (Eating organic food may reduce your exposure to pesticides and other toxins.)
42 AVOID GHEE ALTOGETHER "Unlike refined oils, ghee is rich in [healthy] saturated fats and monounsaturated fatty acids (MUFA). These are anti-inflammatory in nature and have the favourable ratio of heart healthy, omega-3 and -6 fatty acids. Ghee also has antioxidants, like beta carotene and vitamin A, that help maintain cellular integrity and prevent cell damage." (Eat in moderation.)
43 CUT MOST SALT It may be less of a risk than scientists thought. "But hypertension patients should still follow their doctor's sodium advice."
44 YOU HAVE TO GIVE UP CRABS "The cornerstone of every longevity diet complex carbohydrates: whole grains, brown rice, sweet potatoes and beans."
45 SMOOTHIES ARE HEALTHY TREAT "Many smoothie places use mixes with added sugar, other additives and no real fruit. Ask what they put in their smoothies. Or make one at home."
5 MORE GOLDEN RULES
46 SHRINK YOUR LAST MEAL "Your first meal of the day should be big, lunch should be middle-size and dinner, small. A big breakfast fuels your muscles and brain. A small dinner allows digestion to rest overnight and won't saturate your system with calories your body is more likely to store."
47 ...AND FAST FOR 12 HOURS AT LEAST TWICE A WEEK "If you eat at 7 a.m., make sure you are done eating for the day by 7 p.m. That puts your body into a fasting mode, which could slow ageing in the brain, help you sleep better and keep you from gaining weight."
48 DON'T EAT BASED ON ONE STUDY "Remember that one study doesn't make a truth. It takes years and a whole body of evidence before scientists can make a solid nutritional recommendation."
49 IT's NEVER TOO LATE TO MAKE A CHANGE "We put 20 African Americans on a high-fibre African diet and 20 rural Africans on a low-fibre western diet. After just two weeks, the biomarkers for cancer risk in the Americans dropped, while those in the Africans jumped significantly."
50 ...EVEN A SMALL ONE "The data shows that some improvement is better than none. Even if you make only one change-drink fizzy drinks twice a week instead of every day-it will make a difference."
50 Best and Worst Foods for your Health
Scientists share 50 food facts to help you live longer (and lose weight too)
Nutritional all-stars
1 TURMERIC "The active ingredient in turmeric is curcumin, known for its anti-inflammatory properties that protect against many ailments ranging from heart disease to cancer. Turmeric rich in antioxidants and is a recognized preservative. Kokum is another fruit that's rich in antioxidants, fibre and has anti-allergy properties. You can substitute it with tamarind when cooking."
2 SPROUTS "Sprouts are little food factories because they create vitamins and enzymes within themselves. The enzymes help with digestion as they help break down proteins, fats and carbohydrates. One serving of sprouts is enough to meet an average adult's recommended daily need of 40 mg of Vitamin C. Sprouts increase the levels of vitamin B in the body phenomenally, almost by 20 - 30 per cent, particularly with regard to vitamin B1, folic acid and biotin."
3 FISH "In one large study, published in the journal of American Medical Association, having at least one fish meal a week was associated with a 60 per cent reduction in the risk of developing Alzheimer's disease," Other studies have found that eating fish slashes your chance of dying from heart disease by about a third.
4 DARK CHOCOLATE (85 per cent cacao) "Chocolate is a major source of nitric oxide. It keeps your blood pressure under control, and scores over red wine [and] green tea in phenols and flavonoids [which acts as antioxidants]." It also stimulates endorphins, which put you in a positive state of mind, enhancing pleasure, as it contains serotonin (a good mood hormone).
5 YOGURT "When naturally fermented and refrigerated (not pasteurized), yogurt, kimchi, and kefir [a fermented dairy beverage like lassi] contain natural probiotics and help populate your gut with healthy bacteria that can protect you from colds and flu."
6 LEAFY GREEN VEGETABLES "One study found that seniors who ate at least one serving of leafy greens a day had a cognitive ability of someone 11 years younger." The salad staples also benefit heart and bone health and prevent cancer.
7 BEANS "They slow [down] the absorption of glucose in the bloodstream, curbing your appetite longer. They're full of fibre, contain phytoestrogens, are a low-fat source of protein and are rich in calcium, folic acid and vitamin B6."
8 BERRIES "Berries have high levels of antioxidants that may lower your risk of heart disease, some types of cancer, diabetes and cognitive decline. Look for blueberries, cranberries and blackcurrants." You can get similar benefits from vitamin C-rich Cape gooseberry and amla, also known as Indian gooseberry.
9 PURPLE CABBAGE "It has the same eyesight- and brain-protecting antioxidants as berries do, at a fraction of the cost. Use as a healthy, colourful garnish."
10 NUTS "Five or more 140-gram servings of nuts throughout the week may cut your risk of heart disease by up to half. It doesn't matter what kind of nuts: walnuts, almonds or pecans. Sprinkle them on cereal each morning."
11 TOMATOES Foods like tomatoes, plums, prunes, apples, pears, beetroots and bell peppers are rich in boron and phytoestrogens. These help ease menopause symptoms. Boron increases the body's ability to hold on to oestrogen. It also helps keep our bones strong by reducing the amount of calcium we excrete each day.
12 GROUND FLAXSEEDS "Filled with fibre and omega-3s, flaxseeds may help protect against heart disease, cancer, diabetes and cognitive decline and treat the symptoms of rheumatoid arthritis. Grind them up and add to oats, yogurt, pancakes, salads, soups, sandwich spreads and more."
13 WINE "One or two drinks a day-wine and perhaps other alcoholic beverages-may help to lower cholesterol and improve heart and brain health. Don't hold off all week, then leave it up on the weekend. [But] more than two and you likely to start harm."
Proceed with Caution
14 COLD CUTS "Processed meats like bacon, ham, hot dog and sausage were designated by the World Health Organisation as carcinogens in 2015. That means they can cause cancer and are in the same category as smoking" (though their risk is not as high).
15 GRILLED MEAT "A growing body of evidence shows that barbecued meats cooked at high temperatures or over an open flame may increase your risk of cancer. Lower your risk by marinating your meat and minimizing charring."
16 FLAVOURED YOGURT "Plain yogurt that you add whole fruit to is very healthy is typically has about seven grams of natural sugar. Guess how many grams of sugar in a strawberry yogurt? Depending on the brand, you could have up to 23 grams. That's not a health food; that's dessert."
17 FOODS OUT OF BOXES AND BAGS "The more packaging you have to go through to get to a food, the worse it probably is for you."
18 SUGAR AND ANY OTHER FOOD WITH ADDED SUGAR "Sugar alters our hormones so we don't register hunger normally; it spikes our dopamine[pleasure hormone], requiring us to eat more sugar for the same effect; affects the liver in the same way that alcohol does."
19 ALSO ARTIFICIAL SWEETENERS "In one study, fruit flies that had been accustomed to eating the artificial sweeteners sucralose ate 30 percent more calories
18 SUGAR AND ANY OTHER FOOD WITH ADDED SUGAR "Sugar alters our hormones so we don't register hunger normally; it spikes our dopamine[pleasure hormone], requiring us to eat more sugar for the same effect; affects the liver in the same way that alcohol does."
19 ALSO ARTIFICIAL SWEETENERS "In one study, fruit flies that had been accustomed to eating the artificial sweeteners sucralose ate 30 percent more calories
than those that ate sugar. We believe that because the sweetness in sucralose doesn't correspond to the calories, the brain compensates by making the animal feel [hungrier]. This may also happen in humans."
20 BREAD "It doesn't taste like it, but most bread is filled with salt ... if you have high blood pressure, be careful."
Food swaps, easy hacks
21 COCONUT OIL INSTEAD OF REFINED OIL "It contains lauric acid, a medium chain fatty acid, which is easily digested and absorbed. This natural saturated fat promotes good cholesterol (HDL) and lowers bad cholesterol (LDL). It keep your heart healthy."
22 DIY POPCORN "Place kernels inside a paper bag. Fold the top, then microwave for two to three minutes. Voila. Microwave popcorn without the chemicals and trans fat." And as snacks go, this is one is a real bargain.
23 BROWN RICE NOT WHITE (Whole) grains provide sustained serotonin, as they give sustained sugars (energy). Brown rice has all the B vitamins and Zinc, Magnesium, Chromium and Calcium.
24 'FRY' ONIONS SANS OIL Heat a nonstick pan, add onions and stir. They cook in water they release. If they start to stick, sprinkle water or vegetable stock and stir. Cook them like this until they are translucent or deep brown.
25 PRE SOAK POTATOES "Potatoes contain an amino acid that changes into a toxin called acrylamide when exposed to high heat during frying or roasting. Acrylamide makes it tougher for brain cells to communicate with one another. When possible, boil, steam or microwave potatoes. If you roast, soak slices in water for 15 to 30 minutes first."
26 EASY CARB COUNTER "For every 10 grams of carbohydrates in a food, there should be at least one gram of fibre."
27 FISH LIKE HILSA OR POMFRET NOT SALMON These Indians varieties match the protein content of salmon and are rich in vitamins D and B12, magnesium and calcium.
28 FRUITS ARE ALWAYS A GOOD CHOICE "Fruits, especially ones like mangoes and bananas are rich in fructose [a type of sugar]. The liver processes fructose, storing it when its reserves are low (like in the morning). Excess fructose can form uric acid (elevations of which lead to gout) and triglycerides. This can increase your risk of heart disease and obesity. Eat fruits either with your first meal or no later than second meal of the day."
29 TRY 'OVERNIGHT' OATS "Combine oats with milk in a Mason jar. Leave it in the fridge overnight, and [let] the oats soak up the milk. The next morning, ass mix-ins like fruit, seeds, nuts, honey or peanut butter. One serving has 40 grams of whole grains and four grams of fibre, plus the milk has protein."
30 EAT AT HOME "Every time you go out, you eat about 300 more calories than you would have at home. And restaurant food has much higher levels of sodium, sugar and saturated fat."
31 DITCH THE MAYO "Try hummus, tahini or olive tapenade in place of mayonnaise on sandwiches and salad. All four provide creamy texture and lots of flavour while adding bonus nutrients and heart healthy fat. They also make great dips for fresh-cut veggies."
BURN MORE CALORIES
32 DON'T BE AFRAID OF FAT "In one study, we put overweight young adults on low-calorie diet. After they had lost 10 to 15 percent of their weight, we gave some of them a low-fat diet and the others a low-carbohydrate diet with lots of healthy fats, like olive oil, nuts, seeds and avocado. On the low-fat diet, their metabolism crashed. On the the low-carb, high-fat diet, their metabolism didn't slow at all."
33 DRINK MORE WATER Small studies show that water has the potential to boost metabolism. "It takes calories to process water, because everything we do takes calories. The more water the more calories you need to expend. I suggest aiming for around two litres a day."
34 ...AND A CUP OF COFFEE OR GREEN TEA In the study of eight men, caffeine increased energy expenditure by 13 percent. Even better, "brewed tea also raises metabolism rates. Be careful not to cancel out the health benefits: If you like sugar in your tea, use one teaspoon or less."
35 SPREAD YOUR PROTEIN THROUGHOUT THE DAY Most people "can absorb only about 25 to 35 grams of protein at the time of muscle building and repair." The rest will turn to fat. As a guide, 30 grams of protein is equivalent to five eggs and roughly 570 grams of low-fat yogurt.
Don't buy these lines!
36 PRACTICE MODERATION Say no to trans fat. "The high intake of trans fat [found in processed food] is linked to insulin resistance and weight gain around the abdomen. Indians, have a tendency to accumulate girth around the abdomen, possibly due to diminished tolerance to trans fats."
37 'WHOLE GRAIN' LABELS "Just because the package say 'made with whole grains', It doesn't mean it's 100 percent whole grain. In fact, it could be only 1 percent whole grain."
38 EGGS CAUSE HIGH CHOLESTEROL "We now know cholesterol levels are determined largely by the mix of fat you eat. So it's OK to have eggs."
39 EAT SMALL MEALS In some clinical trials, people who are told to eat five or six small meals a day overeat the wrong things. "Weight gain is inevitable if you don't opt for healthy snacks like fruits or nuts."
40 PASTA IS BAD "Because pasta is extruded to make shapes, it is longer to digest, so even though it has the same ingredients as white bread, it doesn't cause a rapid sugar spike." Overcooking or overeating pasta, though, will still raise blood sugar.
41 ORGANIC IS HEALTHIER "You may have environmental reasons to look for organic, but there is a little science to show that these relate to health." (Eating organic food may reduce your exposure to pesticides and other toxins.)
42 AVOID GHEE ALTOGETHER "Unlike refined oils, ghee is rich in [healthy] saturated fats and monounsaturated fatty acids (MUFA). These are anti-inflammatory in nature and have the favourable ratio of heart healthy, omega-3 and -6 fatty acids. Ghee also has antioxidants, like beta carotene and vitamin A, that help maintain cellular integrity and prevent cell damage." (Eat in moderation.)
43 CUT MOST SALT It may be less of a risk than scientists thought. "But hypertension patients should still follow their doctor's sodium advice."
44 YOU HAVE TO GIVE UP CRABS "The cornerstone of every longevity diet complex carbohydrates: whole grains, brown rice, sweet potatoes and beans."
45 SMOOTHIES ARE HEALTHY TREAT "Many smoothie places use mixes with added sugar, other additives and no real fruit. Ask what they put in their smoothies. Or make one at home."
5 MORE GOLDEN RULES
46 SHRINK YOUR LAST MEAL "Your first meal of the day should be big, lunch should be middle-size and dinner, small. A big breakfast fuels your muscles and brain. A small dinner allows digestion to rest overnight and won't saturate your system with calories your body is more likely to store."
47 ...AND FAST FOR 12 HOURS AT LEAST TWICE A WEEK "If you eat at 7 a.m., make sure you are done eating for the day by 7 p.m. That puts your body into a fasting mode, which could slow ageing in the brain, help you sleep better and keep you from gaining weight."
48 DON'T EAT BASED ON ONE STUDY "Remember that one study doesn't make a truth. It takes years and a whole body of evidence before scientists can make a solid nutritional recommendation."
49 IT's NEVER TOO LATE TO MAKE A CHANGE "We put 20 African Americans on a high-fibre African diet and 20 rural Africans on a low-fibre western diet. After just two weeks, the biomarkers for cancer risk in the Americans dropped, while those in the Africans jumped significantly."
50 ...EVEN A SMALL ONE "The data shows that some improvement is better than none. Even if you make only one change-drink fizzy drinks twice a week instead of every day-it will make a difference."
20 BREAD "It doesn't taste like it, but most bread is filled with salt ... if you have high blood pressure, be careful."
Food swaps, easy hacks
21 COCONUT OIL INSTEAD OF REFINED OIL "It contains lauric acid, a medium chain fatty acid, which is easily digested and absorbed. This natural saturated fat promotes good cholesterol (HDL) and lowers bad cholesterol (LDL). It keep your heart healthy."
22 DIY POPCORN "Place kernels inside a paper bag. Fold the top, then microwave for two to three minutes. Voila. Microwave popcorn without the chemicals and trans fat." And as snacks go, this is one is a real bargain.
23 BROWN RICE NOT WHITE (Whole) grains provide sustained serotonin, as they give sustained sugars (energy). Brown rice has all the B vitamins and Zinc, Magnesium, Chromium and Calcium.
24 'FRY' ONIONS SANS OIL Heat a nonstick pan, add onions and stir. They cook in water they release. If they start to stick, sprinkle water or vegetable stock and stir. Cook them like this until they are translucent or deep brown.
25 PRE SOAK POTATOES "Potatoes contain an amino acid that changes into a toxin called acrylamide when exposed to high heat during frying or roasting. Acrylamide makes it tougher for brain cells to communicate with one another. When possible, boil, steam or microwave potatoes. If you roast, soak slices in water for 15 to 30 minutes first."
26 EASY CARB COUNTER "For every 10 grams of carbohydrates in a food, there should be at least one gram of fibre."
27 FISH LIKE HILSA OR POMFRET NOT SALMON These Indians varieties match the protein content of salmon and are rich in vitamins D and B12, magnesium and calcium.
28 FRUITS ARE ALWAYS A GOOD CHOICE "Fruits, especially ones like mangoes and bananas are rich in fructose [a type of sugar]. The liver processes fructose, storing it when its reserves are low (like in the morning). Excess fructose can form uric acid (elevations of which lead to gout) and triglycerides. This can increase your risk of heart disease and obesity. Eat fruits either with your first meal or no later than second meal of the day."
29 TRY 'OVERNIGHT' OATS "Combine oats with milk in a Mason jar. Leave it in the fridge overnight, and [let] the oats soak up the milk. The next morning, ass mix-ins like fruit, seeds, nuts, honey or peanut butter. One serving has 40 grams of whole grains and four grams of fibre, plus the milk has protein."
30 EAT AT HOME "Every time you go out, you eat about 300 more calories than you would have at home. And restaurant food has much higher levels of sodium, sugar and saturated fat."
31 DITCH THE MAYO "Try hummus, tahini or olive tapenade in place of mayonnaise on sandwiches and salad. All four provide creamy texture and lots of flavour while adding bonus nutrients and heart healthy fat. They also make great dips for fresh-cut veggies."
BURN MORE CALORIES
32 DON'T BE AFRAID OF FAT "In one study, we put overweight young adults on low-calorie diet. After they had lost 10 to 15 percent of their weight, we gave some of them a low-fat diet and the others a low-carbohydrate diet with lots of healthy fats, like olive oil, nuts, seeds and avocado. On the low-fat diet, their metabolism crashed. On the the low-carb, high-fat diet, their metabolism didn't slow at all."
33 DRINK MORE WATER Small studies show that water has the potential to boost metabolism. "It takes calories to process water, because everything we do takes calories. The more water the more calories you need to expend. I suggest aiming for around two litres a day."
34 ...AND A CUP OF COFFEE OR GREEN TEA In the study of eight men, caffeine increased energy expenditure by 13 percent. Even better, "brewed tea also raises metabolism rates. Be careful not to cancel out the health benefits: If you like sugar in your tea, use one teaspoon or less."
35 SPREAD YOUR PROTEIN THROUGHOUT THE DAY Most people "can absorb only about 25 to 35 grams of protein at the time of muscle building and repair." The rest will turn to fat. As a guide, 30 grams of protein is equivalent to five eggs and roughly 570 grams of low-fat yogurt.
Don't buy these lines!
36 PRACTICE MODERATION Say no to trans fat. "The high intake of trans fat [found in processed food] is linked to insulin resistance and weight gain around the abdomen. Indians, have a tendency to accumulate girth around the abdomen, possibly due to diminished tolerance to trans fats."
37 'WHOLE GRAIN' LABELS "Just because the package say 'made with whole grains', It doesn't mean it's 100 percent whole grain. In fact, it could be only 1 percent whole grain."
38 EGGS CAUSE HIGH CHOLESTEROL "We now know cholesterol levels are determined largely by the mix of fat you eat. So it's OK to have eggs."
39 EAT SMALL MEALS In some clinical trials, people who are told to eat five or six small meals a day overeat the wrong things. "Weight gain is inevitable if you don't opt for healthy snacks like fruits or nuts."
40 PASTA IS BAD "Because pasta is extruded to make shapes, it is longer to digest, so even though it has the same ingredients as white bread, it doesn't cause a rapid sugar spike." Overcooking or overeating pasta, though, will still raise blood sugar.
41 ORGANIC IS HEALTHIER "You may have environmental reasons to look for organic, but there is a little science to show that these relate to health." (Eating organic food may reduce your exposure to pesticides and other toxins.)
42 AVOID GHEE ALTOGETHER "Unlike refined oils, ghee is rich in [healthy] saturated fats and monounsaturated fatty acids (MUFA). These are anti-inflammatory in nature and have the favourable ratio of heart healthy, omega-3 and -6 fatty acids. Ghee also has antioxidants, like beta carotene and vitamin A, that help maintain cellular integrity and prevent cell damage." (Eat in moderation.)
43 CUT MOST SALT It may be less of a risk than scientists thought. "But hypertension patients should still follow their doctor's sodium advice."
44 YOU HAVE TO GIVE UP CRABS "The cornerstone of every longevity diet complex carbohydrates: whole grains, brown rice, sweet potatoes and beans."
45 SMOOTHIES ARE HEALTHY TREAT "Many smoothie places use mixes with added sugar, other additives and no real fruit. Ask what they put in their smoothies. Or make one at home."
5 MORE GOLDEN RULES
46 SHRINK YOUR LAST MEAL "Your first meal of the day should be big, lunch should be middle-size and dinner, small. A big breakfast fuels your muscles and brain. A small dinner allows digestion to rest overnight and won't saturate your system with calories your body is more likely to store."
47 ...AND FAST FOR 12 HOURS AT LEAST TWICE A WEEK "If you eat at 7 a.m., make sure you are done eating for the day by 7 p.m. That puts your body into a fasting mode, which could slow ageing in the brain, help you sleep better and keep you from gaining weight."
48 DON'T EAT BASED ON ONE STUDY "Remember that one study doesn't make a truth. It takes years and a whole body of evidence before scientists can make a solid nutritional recommendation."
49 IT's NEVER TOO LATE TO MAKE A CHANGE "We put 20 African Americans on a high-fibre African diet and 20 rural Africans on a low-fibre western diet. After just two weeks, the biomarkers for cancer risk in the Americans dropped, while those in the Africans jumped significantly."
50 ...EVEN A SMALL ONE "The data shows that some improvement is better than none. Even if you make only one change-drink fizzy drinks twice a week instead of every day-it will make a difference."
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