Everything you want to know about organic food

What is Organic food?

What is Organic food? Why is it so popular among the educated food-conscious sections of society? Do we need to eat everything organic or should we follow our age-old method of eating food grown through conventional farming methods?

Organic food refers to the food products grown using organic farming methods. It involves environmentally friendly practices and minimising synthetic chemicals, pesticides, fertilizers, and genetically modified organisms (GMOs). Organic farming is all about the conscious effort to apply sustainable practices that promote soil health, biodiversity, and animal welfare.

Organic food is often perceived as healthier and more environmentally friendly than conventionally grown food. Additionally, organic food may be more expensive than conventionally grown food due to higher production costs and lower yields.

Benefits of Organic good

Here are some factors to consider when evaluating the health benefits of organic food:

1.      Reduced Exposure to Pesticides

      Organic farming prohibits synthetic pesticides, which may reduce exposure to pesticide residues in organic food. Some studies have suggested that organic food may have lower pesticide residues than conventionally grown food. Organic foods have been shown to have lower levels of toxic metabolites, including heavy metals such as cadmium, and synthetic fertilizer and pesticide residues. Consumption of organic foods may also reduce exposure to antibiotic-resistant bacteria

2.      Nutritional Content: 

       Organic food may contain higher levels of certain nutrients, such as antioxidants and omega-3 fatty acids than conventionally grown food. Not only does organic production help reduce public health risks, mounting evidence shows that food grown organically are rich in nutrients, such as Vitamin C, iron, magnesium, and phosphorus, with less exposure to nitrates and pesticide residues in organically grown fruits, vegetables, and grains

3.      Lower Risk of Antibiotic Resistance: 

      Organic livestock farming restricts the use of antibiotics in animals, which may help reduce the risk of antibiotic-resistant bacteria in food and the environment. However, the extent to which organic meat and dairy products contribute to reducing antibiotic resistance is still under investigation.

4.      Environmental Benefits: 

       Organic food can have environmental benefits, such as reducing pesticide pollution, conserving water and soil resources, and promoting biodiversity. Organic farming can reduce emissions as it builds on reduced inputs, closed nutrient cycles and fertile soils. It provides many animal welfare and environmental benefits for soils, water and biodiversity. 

5.      Overall Dietary Patterns:

       It's essential to consider overall dietary patterns and lifestyle factors when evaluating the health effects of organic food. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, whether organic or conventional, is key to promoting overall health and reducing the risk of chronic diseases.

Easily available organic food

If you're looking for easily available organic foods, here are some great options that you can find in most grocery stores, and farmers' markets, or even grow yourself:

1. Organic Fruits & Vegetables

Apples, bananas, oranges. Leafy greens (spinach, kale, lettuce).Carrots, potatoes, tomatoes, bell peppers, cucumbers, zucchini, Berries (strawberries, blueberries, raspberries)

2. Organic Grains & Legumes

Brown rice, quinoa, oats. Whole wheat flour, whole grain pasta, Lentils, chickpeas, black beans

3. Organic Dairy & Eggs

Organic milk (cow, almond, soy, oat), organic cheese and yoghurt, free-range organic eggs

4. Organic Meat & Poultry

Free-range chicken & turkey, grass-fed beef, pasture-raised pork

5. Organic Nuts & Seeds

Almonds, walnuts, cashews, chia seeds, flaxseeds, sunflower seeds

6. Organic Oils & Condiments

Extra virgin olive oil, cold-pressed coconut oil, raw honey, organic maple syrup

7. Organic Beverages

Herbal teas, organic coffee, fresh organic juices

What makes Organic Food popular:

1.      Environmental Sustainability: Supporters of organic food argue that organic farming practices prioritize environmental sustainability, promote soil health, and reduce the use of synthetic pesticides and fertilizers, which can have harmful effects on ecosystems.

2.      Reduced Chemical Exposure: Choosing organic food may reduce exposure to pesticide residues, synthetic hormones, and antibiotics commonly found in conventionally grown food, potentially reducing the risk of certain health issues associated with chemical exposure.

3.      Nutritional Quality: While the evidence is mixed, some studies suggest that organic food may contain higher levels of certain nutrients and antioxidants compared to conventionally grown food. Additionally, organic farming practices may preserve soil nutrients and promote biodiversity, which can benefit overall food quality.

4.      Animal Welfare: Organic livestock farming practices prioritize animal welfare, such as providing outdoor access and restricting the use of antibiotics and growth hormones, which may appeal to consumers concerned about animal welfare issues.

How you can switch to Organic food?

 Switching to organic food can be a gradual process that involves making conscious choices and adjustments to your shopping habits and dietary preferences. Here are some steps to help you transition to organic food:

1.      Start Small: Transitioning to organic food doesn't have to happen all at once. Begin by incorporating a few organic items into your grocery shopping list each week, such as fruits, vegetables, or pantry staples like grains and beans.

2.      Prioritize Your Purchases: Focus on prioritizing certain foods that are more susceptible to pesticide residues or have a higher environmental impact when grown conventionally. These include fruits and vegetables known as the "Dirty Dozen," such as strawberries, spinach, apples, and grapes.

3.      Shop at Farmers' Markets: 

      Visit local farmers' markets or organic food co-ops in your area to find a variety of fresh, locally-grown organic produce. Shopping at farmers' markets allows you to connect directly with local farmers and learn more about their farming practices.

4.      Look for Organic Labels:

      When shopping at grocery stores or supermarkets, look for products labelled as "certified organic" by reputable certifying agencies. Organic labels indicate that the product has been produced according to organic standards and is free from synthetic pesticides, fertilizers, and GMOs.

5.      Read Ingredient Lists: 

      Pay attention to ingredient lists when purchasing processed or packaged foods. Choose products with organic ingredients whenever possible, especially for items like bread, pasta, sauces, and snacks.

6.      Consider Frozen and Canned Options: Organic frozen fruits and vegetables can be a convenient and budget-friendly option, especially when fresh organic produce is not available or is out of season. Similarly, look for canned goods labelled as organic to minimize exposure to synthetic chemicals.

7.      Grow Your Own: Consider starting a small vegetable garden or growing herbs in pots at home. Growing your own organic produce allows you to control the growing conditions and ensures a fresh supply of organic fruits and vegetables right at your doorstep.

8.      Educate Yourself: Take the time to learn more about organic farming practices, environmental sustainability, and the health benefits of organic food. Understanding the reasons behind choosing organic can help motivate and guide your transition.

9.      Budget Wisely: Organic food can be more expensive than conventionally grown food, so it's essential to budget wisely and prioritize your organic purchases based on your dietary preferences and financial resources.

By gradually incorporating organic food into your diet and making informed choices, you can transition to a more organic-focused lifestyle that supports your health, the environment, and sustainable agriculture.

Top Reasons for Low Haemoglobin and How to Increase it

Recently met a young friend of mine and found out that this seemingly energetic young lady is coping with low haemoglobin levels and weakness issues. This made me wonder why people suffer these issues despite good nutrition? If we think about it on a broader level certain groups of people are more vulnerable to anaemia like pregnant women, young children, adolescents, and the elderly. 

But if you are taking a rich diet but having weakness and low haemoglobin issues at the same time, then there is a problem with the food you might be having or not. So let us learn more about haemoglobin and related problems and their solutions.

 Our blood is made of RBCs or red blood cells, WBCs or white blood cells, Platelets and plasma, the liquid that contains all these. Haemoglobin is a protein found in our red blood cells responsible for carrying oxygen from the lungs to the rest of the body's tissues and organs. The oxygen-carrying capacity of our blood is primarily determined by the concentration of haemoglobin present in red blood cells.

 A healthy haemoglobin level is a sign of good health,. A deficiency of haemoglobin or low haemoglobin levels can result in anaemia, leading to symptoms such as fatigue, weakness, shortness of breath, and pale skin. Your doctor can tell you that this  involves a combination of dietary choices as well as lifestyle habits

Reasons for Low Haemoglobin Level

There can be multiple reasons for low haemoglobin levels also known as anaemia. There can be various factories for low haemoglobin issues but the reason can differ from person to person. You need to get yourself checked before jumping to any conclusion. 

If you suspect you have low haemoglobin levels or symptoms of anaemia, it's essential to consult with a healthcare professional for proper evaluation, diagnosis, and treatment. Treatment will depend on the underlying cause of the anaemia.

Here are some common causes:

Iron deficiency:

This is one of the most common causes of anaemia worldwide. Iron is necessary for haemoglobin, and insufficient dietary intake or poor can lead to low haemoglobin levels.

Vitamin deficiency:

Deficiencies in vitamins essential for red blood cell production, such as vitamin B12 and folate, can lead to anaemia. Vitamin B12 is generally found in non-vegetarian food and dairy products. It is found in vegetarians and vegans. These vitamins play crucial roles in DNA synthesis and red blood cell maturation.

Chronic diseases:

 Chronic conditions, such as chronic kidney disease, inflammatory bowel disease (IBD), rheumatoid arthritis, and cancer, can interfere with the body's ability to produce red blood cells or affect the lifespan of red blood cells, leading to anaemia.

Acute or chronic blood loss:

Blood loss due to injury, surgery, gastrointestinal bleeding (from conditions such as ulcers, gastritis, or colorectal cancer), heavy menstrual bleeding in women, or frequent blood donation can result in anaemia.

Hemolysis:

This refers to the premature destruction of red blood cells, which can occur due to autoimmune disorders, genetic conditions like sickle cell disease or thalassemia, infections, medications, or exposure to toxins.

Bone marrow disorders:

Bone marrow is the place where WBCs are produced. Conditions such as aplastic anaemia, myelodysplastic syndromes (MDS), or leukaemia, can lead to decreased red blood cell production and anaemia.

Hormonal imbalances:

Certain hormonal imbalances, such as thyroid disorders or adrenal insufficiency, can contribute to anaemia by affecting the production of red blood cells.

Chronic infections:

 Chronic infections, such as HIV/AIDS or tuberculosis, can affect the production and lifespan of red blood cells, contributing to anaemia.

Genetic conditions:

Inherited disorders like sickle cell anaemia, thalassemia, or hereditary spherocytosis can cause abnormalities in haemoglobin structure or red blood cell function, leading to anaemia.

 How to Increase Haemoglobin Level

What can we do to maintain healthy haemoglobin levels? Right from taking care of nutrition to leading a balanced lifestyle there are many ways to work on low haemoglobin issues. Here are some tips to help maintain haemoglobin levels:

Eat a balanced diet:

Consume iron-rich foods, such as lean meats, fish, poultry, beans, lentils, tofu, and fortified cereals. Include folate-rich foods like leafy green vegetables, legumes, avocado, and asparagus. Incorporate vitamin B12 sources such as meat, poultry, fish, dairy products, eggs, and fortified cereals. Eat foods high in vitamin C, like citrus fruits, bell peppers, strawberries, and tomatoes, to enhance iron absorption.

Stay hydrated:

Drinking adequate water helps maintain blood volume, which is important for optimal circulation and oxygen transport. Avoid excessive caffeine and alcohol consumption. Limit caffeinated beverages like coffee, tea, and cola, as they can inhibit iron absorption. Excessive alcohol consumption can lead to poor nutrient absorption and may affect haemoglobin levels negatively.

Manage underlying health conditions:

Treat conditions like iron deficiency anaemia, vitamin deficiencies, chronic diseases, and gastrointestinal disorders promptly under the guidance of a healthcare professional.

Monitor and manage conditions like chronic kidney disease and hypothyroidism, which can impact haemoglobin levels.

Exercise regularly:

Engage in moderate aerobic exercises like walking, cycling, or swimming, which can improve circulation and overall cardiovascular health. Unless you are elderly or suffering from a serious disease make a habit of adopting a healthy lifestyle.

Avoid smoking

Smoking reduces oxygen levels in the blood and can adversely affect haemoglobin levels. Avoid and take measures to quit it completely to lead a healthy and disease-free lifestyle. 

Get enough sleep:

Aim for 7-9 hours of quality sleep each night to support overall health and well-being. Good sleep can help make you energetic and keep you stress-free.

Regular medical check-ups:

Visit your healthcare provider regularly for routine check-ups and blood tests to monitor haemoglobin levels.

Consider supplements if necessary:

In case of severe deficiency or conditions where dietary intake is insufficient, your healthcare provider may recommend iron, vitamin B12, or folate supplements.

Remember that maintaining optimal haemoglobin levels is crucial for overall health and well-being. 

Food to increase Haemoglobin 

To increase haemoglobin levels, it is important to consume food rich in iron, vitamin B12, folate, and vitamin C. Here are some foods that can help increase haemoglobin.

Iron-rich foods:

1, Lean meats like beef, lamb, and poultry

2, Fish, especially shellfish like clams, oysters, and misses.

3, Beans, Lentils and tofu.

4, Fortified cereals and bread

Folate-rich foods:

1, Leafy green vegetables like spinach, amaranthus, kale, and collard greens

2, Legumes like lentils, chickpeas, and black-eyed peas

3, Fruits like avocado and pomegranate 

4, Vegetables like asparagus and Broccoli

Vitamin B12-rich foods:

1, Meat, poultry, and Fish.

2, Dairy products like milk, cheese, and yogurt.

3, Eggs

4, Fortified cereals and plant-based milk alternatives like soy or almond milk.

Vitamin C-rich foods:

1, Citrus fruits like oranges, grapefruits and lemons. 

2, Bell peppers, strawberries, Kiwi and tomatoes 

Consuming food that helps the body absorb iron better can be helpful. Avoiding foods inhibiting iron absorption, such as tea and coffee, can also be helpful.

Self-care and awareness are mostly needed to tackle haemoglobin-related issues. While diet can play a significant role in increasing haemoglobin levels, it's essential to consult with a healthcare professional for personalized advice and treatment of underlying disease.

By

Monica Saxena

How to take care of your skin during summer?

 Skin Care During Summer

  

Our skin is our primary shield that takes all the damages from pollution, and weather change and reflects our internal health to others. It can go through all the rigours of daily life, dryness of weather, humidity, heat and sunlight if only we can take care of it properly. But our skin can be sensitive to changes and harsh weather can harm our skin in multiple ways;

·        Dry weather with low humidity levels, can lead to dry skin. Causing it to feel tight, itchy, and rough. Dry skin is more prone to irritation, cracking, and inflammation.

·        Exposure to cold weather can constrict the blood vessels in the skin,  leading to numbness and discomfort.

·        Wind increases dryness taking away the skin's natural oils, leading to chapping and irritation.

·        High humidity levels can lead to acne and fungal infections, promoting the growth of bacteria and fungi.

·        UV radiation from the sun can damage the skin, leading to sunburn, premature ageing, and an increased risk of skin cancer. Sunburn can cause the skin to become sensitive, red, and painful, with long-term damage contributing to skin sensitivity.

Summer season with scorching heat is here, it can cause various skin problems due to increased sun exposure, heat, humidity, and other environmental factors. Here are some common skin issues you may face during the summer season.

1.              Sunburn:

This is the most common problem you may face if you go out in the summer season. Prolonged exposure to sunlight can cause sunburn leading to red and painful skin. Applying mild lotion like aloe vera gel or sunscreen with soothing ingredients like oatmeal or chamomile will help soothe your skin. Drink plenty of water to stay hydrated and avoid irritation by wearing loose, breathable clothing.

2.              Heat rash:

Heat rashes or prickly heat, occur due to hot and humid weather, indulging in activities that cause sweating or wearing tight-fitted clothing in hot weather. It leads to red, itchy bumps or blisters. Wear lightweight, breathable clothing to prevent heat rash and stay in cool, well-ventilated areas. Taking a cool shower, and applying calamine lotion can help soothe itching and irritation.

3.              Acne

Heat and humidity can increase oil production and clog pores, leading to acne breakouts. To manage acne during the summer, cleanse your skin twice daily with a gentle cleansing lotion, use oil-free sunscreen and skincare products, and avoid heavy makeup. 

4.      Excessive sweating:

Sweating is the body's way of cooling down, but excessive sweating can lead to discomfort and skin irritation. Stay cool and dry by wearing moisture-wicking clothing, using antiperspirants or talcum powder, and taking cool showers regularly. Consider using sweat-absorbing pads or underarm shields to protect clothing from sweat stains.

5.              Dry and dehydrated skin:

Exposure to air conditioning and chlorinated pools can also dry the skin. Keep your skin hydrated by drinking plenty of water, using a moisturizing lotion or cream, and incorporating hydrating serums or facial mists into your skincare routine. Limiting exposure to harsh chemicals and hot water can also help retain moisture in the skin.

6.              Hyper-pigmentation:

Increased sun exposure can exacerbate hyperpigmentation, causing dark spots or patches on the skin. Protect your skin from UV damage by wearing sunscreen daily and seeking shade outdoors. Consider using skincare products containing ingredients like vitamin C, niacinamide, or retinoids to help fade existing dark spots and prevent new ones from forming.

7.              Bug bites and stings:

Insects are more active during the summer, increasing the risk of bug bites and stings. To relieve itching and inflammation, apply a cold compress, hydrocortisone cream, or antihistamine lotion to the affected area. Avoid scratching to prevent further irritation and the risk of infection.

Taking care of your skin during the summer seasons

By taking proactive measures to protect and care for your skin during the summer, you can minimize the impact of common skin issues and enjoy the season with healthy, radiant skin. To protect the skin from the sun's harmful rays, excessive heat, and other environmental factors, here are some tips to help you maintain healthy skin during the summer:

1.     Use sunscreen:

Apply a broad-spectrum sunscreen with SPF 30 or higher to all exposed skin, including your face, neck, arms, and legs. Reapply sunscreen every two hours, especially if you're swimming or sweating heavily. Sunscreen is not just for sunny days. UV rays can penetrate clouds and cause skin damage even on overcast days. Make applying sunscreen a daily habit, regardless of the weather.

2.     Seek shade:

 Limit your time in direct sunlight, especially during the peak hours of 10 a.m. to 4 p.m. Seek shade under trees, umbrellas, or awnings whenever possible.  Protect your eyes from harmful UV rays by wearing sunglasses with 100% UV protection. Look for sunglasses that block both UVA and UVB rays to reduce the risk of eye damage and discomfort.

3.     Wear protective clothing:

Cover up with lightweight, long-sleeved shirts, pants, and wide-brimmed hats to shield your skin from the sun's UV rays. Wear loose-fitting light-color, cotton or linen clothes to stay protected from heat.

 Lightweight, long-sleeved shirts and pants can actually help protect your skin from the sun's harmful UV rays and prevent sunburn. Choose a hat or headgear with a brim of at least three inches to provide adequate sun protection-

4.     Stay hydrated:

Drink plenty of water throughout the day to keep your skin hydrated and prevent dehydration, which can lead to dry and flaky skin. Drink at least 8 glasses of water, if you are an active person or remain outdoors in the heat. Carry a reusable water bottle with you wherever you go to remind yourself to hydrate regularly.

Drink water before, during, and after exercise to stay hydrated and replace fluids lost through sweating. To keep your skin hydrated and healthy make it a priority to hydrate yourself.

5.     Use moisturizer:

 Apply a lightweight, oil-free moisturizer to keep your skin supple without clogging pores. Look for products with ingredients like hyaluronic acid or glycerin. During the summer, it will be better to avoid heavy layers of moisturizer that can make your skin feel suffocating. Stick to a light, breathable formula that provides adequate hydration without overwhelming your skin. But you need to be hydrated inside out during summer by taking water, fluids and coconut water frequently/

6.     Exfoliate:

 Regular exfoliation helps remove dead skin cells, allowing moisturizers and other skincare products to penetrate more effectively. However, be gentle with your skin, especially if you're spending time outdoors, as over-exfoliation can increase sensitivity to the sun.

Incorporate exfoliation into your skincare routine 1-3 times per week, depending on your skin's sensitivity and tolerance, but avoid over-exfoliation. After exfoliating, rinse your skin thoroughly with lukewarm water to remove any residue.

7.     Take cool showers:

Avoid hot showers or baths, as they can strip your skin of its natural oils and lead to dryness. Opt for lukewarm or cool water to soothe your skin and prevent overheating.

Cool water can work wonders for your body and skin and bring the temperature down quickly if you are struggling with hot weather. Pay special attention to pulse points on your body, such as your wrists, neck, and temples. These areas are where blood vessels are closest to the skin's surface, so applying cool water to them can help lower your body temperature more effectively.

8.     Use a gentle cleanser:

Choose a mild, non-drying cleanser to remove sweat, dirt, and sunscreen residue from your skin. Choose a gentle cleanser that effectively removes dirt, oil, and sunscreen without stripping away your skin's natural moisture barrier. Look for cleansers suitable for your skin type and formulated with hydrating and soothing ingredients.

Oil-based cleansers are excellent for removing sunscreen and waterproof makeup while maintaining your skin's moisture balance at the same time. They dissolve impurities from your skin without taking away natural oils. They are suitable for all skin types, including oily and acne-prone skin. But the key thing is to keep your skin hydrated and protected.

9.     Stay cool:

Use fans, air conditioning, or cool compresses to keep your body temperature down and prevent excessive sweating, which can irritate the skin and exacerbate conditions like heat rash. 

Stay informed about weather forecasts and heat advisories in your area. Take precautions and adjust your plans and daytime schedule to stay safe during periods of extreme heat.

10. Protect your lips:

Protecting your lips during the summer is crucial, as they can easily become dry, cracked, and sunburned due to exposure to the sun, wind, and dehydration. Apply a lip balm with SPF to protect your lips from sunburn and dehydration.  Drink plenty of water to keep your body and lips hydrated.

 Avoid Licking Your Lips as licking your lips can worsen dryness and irritation. Applying a thick layer of moisturizing lip balm or petroleum jelly before bed will hydrate your lips overnight and prevent them from becoming dry and cracked while you sleep.

11. Watch your diet: 

Stay hydrated and drink at least 8 glasses of water, coconut water, infused water with fruits/herbs, and herbal teas are also excellent options. Food should be light and refreshing and provide essential nutrients during Summer. 

Eat a healthy, balanced diet rich in fruits, vegetables, and antioxidants to support your skin's health from the inside out. Load up on seasonal fruits and vegetables like watermelon, berries, cucumbers, tomatoes, lettuce, and zucchini. These are hydrating and packed with vitamins and antioxidants. Limit your sugary and processed foods, which can contribute to inflammation and skin issues.

To minimize the impact of weather on skin sensitivity, it's essential to practice good skincare habits, such as moisturizing regularly, protecting the skin from sun exposure with sunscreen and protective clothing, and staying hydrated. Additionally, adjusting skincare routines and using products formulated for specific weather conditions can help maintain skin health and minimize sensitivity.

Healthy Substitutes For Sugar

Healthy Substitutes for Sugar

Sugar is part of everyone’s life, most people start their day with sugar-infused hot beverages and feel good if they have more of it. Our celebrations begin with sugar-rich sweets and end with dinners with sweet dishes. Taking too much sugar daily is not good for the body, many health problems could erupt due to too much sugary content in the body. Still, we take and enjoy it wholeheartedly. 

Why? Because consuming sugar creates its craving, the more we take sugar, the more desperately we start craving it. I am not asking you to stop eating sugar or sugar products altogether but try practicing moderation. Besides moderation, there are many sugar alternatives like fruits that are good to satisfy sugar cravings.

Harmful Effects of Sugar

Many health problems start with having more than the required amount of sugar in our body, which is not metabolized. But it is quite difficult to get out of the sweet tentacles of sugary food as it is found in every food product from bread to sauces, snacks and beverages. Even the energy drink we take consists of lots of sugar which typically creates an energy burst initially but leaves us weak when sugar is too low or high in the body.

Waning Immunity

Sugar destroys the protein in our bodies resulting in the aging of our organs which compromises the energy, growth and immunity of kids. Kids often fall sick, become unhealthy, physically unfit and lazy. Generally, kids enjoy having a sugary treat but too much sugar is harmful to them.

Weight gain

The most significant factor of consuming excessive sugar is weight gain. As we consume large quantities of sugary food and drink, it gets stored in the body as fat. If left untreated and unmetabolized it can lead to obesity as well as heart problems.

Tooth cavities

Lack of oral hygiene along with too much eating of sweets generates acids when sugar comes in contact with bacteria in our mouth. This produces acid which causes tooth decay and eventually, it leads dissolving of tooth enamel and ultimate too.

Poor nutrition

Craving sugar leads to skipping other essential nutrients required by our bodies. Enzymes produced due to excess sugar degrades vitamin D in the body, resulting in less calcium in bones. Vitamin C  and magnesium delay the decaying process of bones and help make the bones stronger. However, sugar restricts the absorption of these nutrients.

Risk of acne

Sugary food and sweets increase the production of insulin and higher insulin level increase the oil production in the skin. This leads to clogging of pores and the eruption of acne on the skin.

Early aging

Due to excess sugar and decreasing levels of vitamin C, the collagen and elastin cells, which provide elasticity and stretching to the skin get damaged, resulting in loose and sagging skin.

Fatty liver

This is a modern-day bane and high-risk effect of sugar, as excess sugar consumed in our body results in fat depositions in the liver. A liver with excess fat is unable to perform its normal function, affecting the health of the heart and leading to increased sugar levels and weight gain.

Spikes blood sugar level

Increased sugar consumption increases the sugar levels in the blood which sometimes can’t be tackled by the hormone insulin produced by the pancreas. This leads to insulin resistance and causes diabetes.

Alternatives of sugar

All natural fruits contain sugar which is good for satisfying our tastebuds, we only need to adapt them gradually in our bodies. All food products containing carbohydrates have sugar, so even if we skip sugar in our food, we will get all the necessary sugar in our body in the optimum amounts. Natural sugars can be selected based on their glycemic index, a rating system for food containing carbohydrates, which shows how quickly the food affects the blood sugar level. After all our body runs on energy produced mostly through carbohydrates. But to allow proper nutrition this energy can come from healthy alternatives of carbohydrates with protein and fats. Don’t quit sugar just replace it with healthy options, some of the alternatives are a healthy mix of fructose and fibres mentioned below:

1.    Jaggery

Processed sugar contains empty calories but jaggery though it is sugar contains many nutrients like calcium, iron, magnesium, potassium phosphorus and antioxidants. It prevents constipation due to its laxative properties. But it must be taken in moderate quantity as it can also increase the sugar level.

2.    Stevia

Stevia is an alternative to sugar made from the stevia plant leaves. It is delightful and safe to consume in its natural form. It can be easily adapted as per your food habit and the best part is it is free of carbohydrates and no fear of excess calorie consumption. It contains no artificial ingredients and does not increase sugar levels.

3.    Molasses

Molasses are obtained after the third boiling of sugarcane juice after most of the sucrose content is removed and crystallized as sugar. It can be taken as a dietary supplement due to its high mineral content. They are low in calories and can be added to smoothies, shakes and all sweet dishes.

4.    Date sugar

Date sugar or date palm sugar is obtained by drying and powdering dates. It can be added to all sweet products like cake, porridge and other sweet dishes. It has a rich quantity of iron and fibres. This is the healthiest possible alternative to sugar.

5.    Raw Honey

Honey in its raw form is very beneficial for health. It has been said to have antibacterial and antioxidant properties. It can be used instead of processed sugar we add to the beverages, but moderation is needed again as it has a high fructose level. Raw honey has all the health benefits and is processed at stores with many additives.

6.    Maple syrup

It is the most popular sugar substitute because of its flavourful taste. It has many minerals like calcium, zinc, iron and potassium. Maple syrup is obtained by boiling the sap of maple trees and can be obtained from stores. It can be added to the sweets for a wonderful taste.

7.    Banana puree

Mashed, overripe bananas can substitute oil and sugar in cakes and cookies. It cuts sugar by half and adds fibre and iron as nutrients to the dish.

How to reduce sugar in your diet is entirely in your hands start looking at the food labels and look for calories that you will be getting from a particular type of food, add fruits to your menu and cut the serving size to choose a healthy lifestyle and say bye to unhealthy sugars.

How To Fix Your Hormones Naturally

How To Fix Your Hormones Naturally

The imbalance of hormones can be very stressful for you. But you need not worry, by taking corrective actions and changing your lifestyle you can balance your hormones naturally. This can be done by taking the following measures:

1, Get enough protein

Proteins provide amino acids to your body, which it uses to produce hormones. In fact, eating protein provides your body with amino acids. They produce specific hormones, like estrogen, insulin, and thyroid hormone. Eating quality protein from various sources–like chicken, eggs, fish, and plant-based proteins like nuts or seeds–at each meal, can help keep your hormones functioning optimally.

2, Exercise regularly

Regular exercise or workouts are required to maintain hormonal balance. However, fast-paced physical activity like push-ups and crunches improves endocrine health. They can help balance hormones like cortisol, insulin and thyroid hormones.

In fact, the more intense the workout the more hormones will release. This way you can regulate hormones and reduce the risk of health problems.

3, Maintain a moderate weight

In most cases, people who are overweight are facing hormonal problems. Moreover, weight gain is often directly associated with hormonal imbalances. That may lead to complications in insulin sensitivity and reproductive health. But measures like improving dietary choices, increasing physical activity, getting sufficient sleep, and managing stress can help you manage weight.

Quitting smoking, and limiting alcohol also help to avoid hormonal weight gain. Some hormones improve after weight loss, like lower levels of estrogen in females, which protect from breast cancer, and higher levels of testosterone, which help to maintain muscle mass and bone density.

4, Watch your gut health

The health of your gut defines your hormone levels and their imbalances. The “gut” consists of the entire digestive tract from your mouth to your colon.

The gut contains around 10-100 trillion symbiotic microbes like bacteria, viruses and fungi. Some of the microbes are friendly, and others are not so friendly. Higher-friendly microbes make the gut healthy.

 Eating healthy foods and practising good lifestyle habits keep your gut healthy. Eating the wrong foods, taking antibiotics frequently, not managing stress well, and not getting enough sleep can throw the gut out of balance.

The biggest cause of an unhealthy gut is eating a diet high in sugar, processed foods, the wrong kinds of fat, and alcohol. Over time, not only does the gut not absorb nutrients as it should, but it can also start leaking toxins and harmful bacteria into the body. 

An unhealthy gut causes hormonal disruptions and may lead to serious diseases such as diabetes, depression and cardiovascular disease.

5, Lower sugar intake

To maintain hormonal balance, you must consume low amounts of sugar. Foods high in sugar contribute to blood sugar spikes, hormone imbalances, gut problems, and insulin resistance.

White bread, rice, pasta, sweet yoghurt, alcohol, and energy bars are the other sources of extra sugar we consume with sweet treats. Insulin converts blood glucose into energy and works hard when we eat excess sugar.

Excess sugar in the diet can raise testosterone levels in women and lower testosterone levels in men, leading to low fertility, obesity and diabetes.  For both men and women, insulin production can inhibit the production of human growth hormone, which is responsible for optimal muscle mass, body fat and bone structure.

6, Reduce stress

The stress in our daily lives affects our mental health and sometimes leads to hormonal imbalances. Long periods of stress can cause cortisol and adrenaline levels to remain elevated. In women, hormonal imbalances lead to high blood pressure, mood changes, weight gain, and irregular periods.

Measures to manage stress include meditation, yoga, proper sleep and relaxing the brain through breathing exercises.

7, Get enough sleep

Poor sleep or not enough sleep can lead to a hormone imbalance. Stick to a sleep routine and aim for 7 to 9 hours of sound sleep each night. 

Multiple hormones are regulated by sleep.

Melatonin is the hormone that affects sleep, being low during the daytime but rising once darkness sets in, leading to sleep. The Pineal gland secretes melatonin.

Cortisol, a steroid hormone, produced by the adrenal glands, is regulated by sleep. It is also known as the stress hormone. Cortisol also aids in the regulation of other hormones in the body, such as thyroid and estrogen. GH is important for burning fat and muscle growth.

Growth hormone, or GH, levels surged during nighttime sleep, with multiple increases occurring approximately every two hours, according to some scientists. GH is important for burning fat and muscle growth. Night-time sleep inhibits cortisol secretion at first but is associated with a rise in GH levels.

When you sleep well and wake up feeling refreshed, your cortisol reaches a peak within 30 minutes of waking up, setting off all your other hormones, like thyroid and estrogen. Poor sleep can have many negative effects on cortisol release. 

8,  Eat healthy fats

Fats and cholesterol are important building blocks for hormones, and fat-soluble vitamins A, D, E, and K and adequate nutrients are essential for hormone balance. Since your body uses fats as building blocks for hormones, eating healthy fats is vital for good hormone health and proper hormonal balance.

These healthy fats are present in avocados, almonds, peanuts, hazelnuts, fatty fish, and olive and coconut oils. Fat also provides energy.

Lifestyle changes to prevent or reduce hormonal imbalance

1, Maintaining a healthy body weight.

2, Performing regular physical exercise, at least 30 minutes per day

3, Eating a balanced, nutritious diet.

4, Reducing stress.

5, Practicing self-regulation (deep breathing, yoga, positive visualization and meditation) to manage stress.

6, Washing and cleaning your face, hands, chest and neck.

7, Avoid spicy foods and drinks that can trigger hot flashes.

8, Reducing the use of household cleaners with toxic chemicals.

9, Minimizing sugary foods and packaged foods.

10, Cooking with ceramic pans instead of older non-stick pans.

11, Try purchasing organic fruits and vegetables which have no chemical sprays.

12, Scheduling regular healthcare appointments to assess health.

You can take care of yourself if you control your lifestyle appreciably and apply necessary changes to it. Go ahead and make changes to your lifestyle to move ahead and meet a healthy you.