Eating healthy is a crucial component of fitness. While we most often end up prioritising exercising and going to the gym, the nutrition bit goes for a toss. Whether you are aiming for a shredded look or you are planning to bulk up, physical activity and diet go hand-in-hand in order to accomplish your goals faster.
With age, maintaining a healthy and fit body becomes extremely challenging. It is tougher still to maintain a lean body that has the perfect composition of fat mass and lean body mass. This is because as we reach our forties and fifties, we tend to lose out on precious muscle mass and gain fat mass instead. To prevent this, one needs to think about what foods to eat for a lean body because the type of food you eat determines fat accumulation in the body.
Read on this article to know more about what constitutes a lean body and how to get one with the help of a nutritious diet.
Having too much body fat not only increases the risk of cholesterol but also makes you highly vulnerable to heart diseases and diabetes. That is why having a lean body is ideal for a healthier life. So what is a lean body?
A lean body comprises organs, skin, bones, tendons, ligaments, muscle and water minus body fat. Basically, it includes the weight of everything that cannot be shed such as bones or organs. Often, terms such as lean body mass and muscle mass are used interchangeably. As you age, a lean body should be a more desirable fitness goal for the health-conscious and here are a few reasons why:
In addition to regular workouts, let us delve into what is the best food for a lean body.
I often advised my patients to start including karela juice in their weight loss. Karela (bitter gourd) is a rich source of many nutrients. It is also believe containing low calories and high fibre. These nutrients might help in reducing weight loss and maintaining a lean body.
Dr. Rajeev Singh, BAMS
The secret mantra to building lean muscle is to consume protein low in fat content. However, the trick is to strike the right balance with carbohydrate and fat-rich foods for your daily source of energy to carry physically exerting activities (aside from your strenuous workout sessions). Here are a few foods that fitness enthusiasts (vegetarians and vegans) swear by to build lean muscle:
Eggs are a wonderful source of riboflavin, folic acid and vitamin A, E, K, B12. Eggs boost your body’s ability to synthesise proteins, especially after an intense workout routine. Consuming hard-boiled eggs aid in muscle recovery due to their amino acid content. Contrary to mass perception, the egg yolk is not laden with fat; it only contains about 5 grams of fat which is referred to as a source of good or healthy fat.
Cottage Cheese, locally known as Paneer in India, is a beloved protein source that features widely in an array of breakfast, lunch and dinner dishes. About a cup of cottage cheese (preferably low-fat) has the potential to provide your body with 28 grams of protein intake. Cottage cheese is packed with nutrients such as leucine, an amino acid necessary for fitness enthusiasts and athletes to build muscle and riboflavin, a type of vitamin B-12. Riboflavin is water-soluble and helps to convert proteins, fats and carbohydrates into energy. Men require about 1.3 milligrams of this vital vitamin, while women require about 1.1 milligrams daily. Additionally, cottage cheese is a rich source of phosphorus and calcium which contributes to strong and healthy bones, very important for people looking to commit to a life of fitness. This makes cottage cheese one of the best foods to eat for a lean body.
Greek yogurt is another ideal food for a lean body. Not only rich in protein, but it also contains a beneficial balance of casein protein (which is slow digesting) and whey protein (which is fast-digesting). This combination fastens the development of lean mass. Greek yogurt with fruits, honey or oatmeal is a great breakfast option. If you are into snacking from time to time, you can also satisfy your hunger with a bowl of Greek yogurt, which is a much better option as a food for a lean body than traditional yogurt. This is due to the higher protein content.
While soya has all this time been considered as a substitute for milk-based or meat-based dishes for vegetarians and vegans, it doesn’t really have to be that way. Non-vegetarians too can add soya beans to their daily diet if they are looking to achieve a ripped look. Although a plant-based protein, soya contains all types of amino acids making it a ‘complete protein’ source and one of the best foods to eat for a lean body.
It is a great source of iron, phosphorus, vitamin k, omega-3 fats and monounsaturated fats. For the health-conscious, there are different ways you can consume soy-based products:
Nut lovers will be elated to know that peanuts can contribute greatly to your body-building dreams. A versatile and much more cost-effective option, as opposed to other nut variants in the market such as almonds, walnuts and cashews, peanuts, can double-up as a great snack and meal option. Roasted, unsalted nuts can be had an hour before your workout or after as a post-workout snack. You can even consume a peanut butter sandwich for your lunch or dinner. A peanut butter and banana protein smoothie work great as a delicious breakfast, lunch or dinner option. In terms of nutrition, half a cup of peanuts contains 17 grams of protein and about 16 grams of carbohydrates. Peanuts are high in the amino acid leucine (more than any other plant-based product) and packed with fibre, thereby, curbing unnecessary binging tendencies.
Based on my experiences, tofu is a good source of plant-based protein, iron, and other nutrients. Additionally, it is also low in calories and fat. Therefore, it might be useful in attaining and maintaining a lean body.
Dr. Siddharth Gupta, MD
Perfect snacking option, easily available and easy to carry. Munch on some roasted chana to manage your hunger pangs. Sattu drink (without added sugar) can be a refreshing beverage with good protein content. Squeeze some lemon, add your favourite seasonings and relish.
Include a variety of pulses (soak well before cooking) in your diet. They offer multiple nutrients and protein content for building a healthy body.
Many of us struggle to include protein sources daily into our diet due to lack of time, lack of energy to cook new meals after a long day at work and erratic work schedules which might not make it possible to have your daily meals in the way you would prefer to have it. In such situations, supplements in the form of protein powders can be a lifesaver. There are many dairy or plant-sourced protein powders available in the market such as casein and whey which are organic and healthy. For people who are non-vegetarians can also find something to their liking.
Quinoa is rather a disputed protein source because there are either haters or lovers. However, incorporating quinoa can be beneficial to your health in many ways as a cup of cooked quinoa not only contains 8 grams of protein and 40 grams of carbohydrates but also contains a good amount of phosphorus and magnesium.
Another food item nowadays consumed by health enthusiasts across the world as a food for the lean body is buckwheat. Buckwheat is a type of seed that can be ground into powder form and used in place of traditional flour. About a cup of buckwheat flour gives you 8 grams of protein along with carbohydrates and fibre. Additionally, buckwheat contains manganese, magnesium and phosphorus. These minerals and B vitamins help the body to stay healthy while enabling you to engage in physically exerting muscle-building and toning workouts.
While we focus on major food sources for breakfast, lunch and dinner, there are also minor ones that can also significantly play a part as an important food for a lean body. One such item is almond. About a cup of almonds can provide 16 grams of protein, magnesium, phosphorus and vitamin E. You can have almonds as a snack, you can add them to your morning oatmeal, muesli or granola or even incorporate almonds into your diet in the form of almond flour which is readily available in stores now.
When someone starts their weight loss journey, the battle with carbohydrates becomes a rather difficult one. While some extremists tend to completely cut carbs out of their life, other people who love their rice opt for a middle path and settle for brown rice which is nutritious, tasty and filling. About a cup of brown rice provides 8 grams of protein and sufficient carbohydrates required to carry out your daily activities. Recently, research has revealed that rice protein similar to whey protein can be extremely helpful for muscle building.
Also Read: What is Edamame: A Comprehensive Research-Based Guide on Its Benefits
When you are trying to work towards a lean look, your training will invariably involve two phases, one is the bulking stage and the other is the cutting stage. In the bulking stage, you need to develop the muscle and in the cutting stage, you need to shake off the fat while ensuring that the muscle mass stays intact. If one goes by the BMI statistics, the ideal lean body mass considered to be healthy is somewhat ranging between 70-90%.
To get into this range, you must progressively add more muscle to your body bit by bit. This can only happen when you work out regularly, add more items to your diet from the best foods to eat for a lean body list provided above and get restful sleep every day to string everything together. For more information about customised daily meal charts and workout plans, you may also consider speaking to a nutritionist or a professional fitness expert.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The food we eat plays a major role in our physical health and overall wellbeing. But did you know that it can also affect your mental state and mood? This relationship between diet and mental illness is a complex one and cannot be summarised with a few broad statements.
The interaction between food and mental wellbeing can be as simple as quick relief from hunger leading to a better mood. Or as complex as the gut bacteria affecting the chemicals that your brain produces which has a deeper effect on your psychological state. Therefore, your gut is also called as ‘second brain’.
Although there is no singular food or dish that can conclusively ‘cure’ any mental sickness, your diet still affects how you feel. Some studies suggest that a diet rich in vegetables, seafood, whole grain, garlic, olive oil and fresh herbs may affect reducing depression symptoms.
Some foods can drastically, but temporarily, affect mood. For example, coffee and chocolate are well-known stimulants.
This is just a brief overview, let’s find out the many ways in which diet and mental health are closely intertwined. Keep in mind, this relationship is not easy to study or make unquestionable claims about. But scientists have been studying this link for some time now, so we have some general ideas.
You may know that our food is not only digested by the enzymes our stomach secretes but it is also aided very much by the healthy bacteria in our stomachs. These bacteria are essential for normal digestion. The first way these little organisms help our mood is by allowing us to have smooth digestion, without good bacteria we may experience indigestion or other digestive issues. These can cause us anxiety and stress, especially if they are chronic issues.
The microorganisms across our body are collectively known as the microbiome, each person’s microbiome is unique to them. Under this field of study, we learnt that gut bacteria are also heavily involved in the production of neuro-chemicals more directly.
Did you know that most of the serotonin your body makes comes from the gut and not the brain? You may know serotonin as the ‘happy’ chemical and many people who have depression are required to take medication that boosts their serotonin levels. But it is not just serotonin, gut bacteria also help to manufacture dopamine, GABA, norepinephrine and others. These are neurotransmitters that are essential for mental functions like focus, feeling motivated, feelings of reward and anxiety.
On the other hand, excessive, irrational use of antibiotics or medications that destroy this microbiome by killing off the bacteria in our gut can also lead to poor mental health. It has been noted that people with Irritable Bowel Syndrome (consequently their microbiome is out of balance) are likely to also have disorders related to mood.
According to a recent study conducted on people above the age of 50, higher anxiety levels were believed to be linked to diets rich in saturated fat and sweets. In my opinion, one should restrict sugar intake and indulge in some physical activity to keep mental illness at bay.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: What is the BRAT Diet? Breaking Down its Pros and Cons
A healthy dietary pattern, defined by high intakes of fruit, vegetables, whole grains, olive oil, fish, low-fat dairy, and antioxidants, as well as low intakes of animal foods, are linked to a lower incidence of depression, according to a recent study. In contrast, a Western-style diet with a high intake of red and processed meats, refined grains, sweets, high-fat dairy products, butter, and potatoes and a low intake of fruits and vegetables has been connected with a higher risk of depression.
Dr. Rajeev Singh, BAMS
Also Read: Military Diet: Research-Based Analysis and Pros & Cons
It may not be the easiest to visibly see the effects of healthy diets on mental illness. That is because both the brain and microbiome are complex systems. But we know that a poor diet is linked to poor mental and physical health, as well as a weaker immune system. Studies have enough evidence to confirm the benefits of good nutrition on mental health and mood. Not to mention, diets that are not balanced, may lead to long-term health issues like diabetes. If you need help then speak with a dietician or even your doctor. They can advise you on diet and mental illness, what foods you should include and things you should avoid.
Also Read: Boosting Your Brain: How to Increase Dopamine Levels Naturally
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Anyone who’s gotten into a fitness routine will know the attraction of lifting weights daily. Daily lifting means more gains, right? There may be some benefit to it, but the answer is not as simple as that and it really depends on many factors.
Weight lifting or strength training has many overall health benefits. But even if your main focus is increasing muscle mass, the healthiest fitness routine will not be one dimensional. While the virtues of diversifying your routine are well-known, what happens when you do the opposite? Does sticking to the same weightlifting routine daily do any good for you?
The top benefit, of course, is increased strength. Lifting weights when coupled with the right nutrition helps in building up lean muscle, increasing your physical strength. Repetition can help you have a more focused workout, developing your muscles gradually and making you stronger. This is assuming you lift weights in a safe, healthy manner that does not cause short/long term damage.
The next obvious advantage of daily lifting is stronger bones. Exercising in general, but weight training particularly is known to improve bone density. Stronger bones are especially vital as we get older because bone density decreases with age, but developing strong bones while you’re young acts as a buffer against this threat. Denser, stronger bones help to prevent fractures and excess bone loss.
While cardio, aerobics and similar are better known for pushing your endurance limits, lifting weights every day can also increase your muscle endurance. With multiple reps (repetitions) of any one particular set of lifts, your muscles have increased aerobic activity. This means you not only have stronger muscles but muscles that keep working hard for longer durations.
Many people seeking to cut their fat and lose weight also add weight training as part of their weight management routine. The reason is that lifting weights not only burns calories during the workout but also continues after your session is over. More lean muscle reduces fat, which also helps to increase your metabolic rate. This again helps to reduce your weight. While weightlifting exclusively to reduce weight may not be very effective, adding it to your fitness routine can be beneficial with weight management.
Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day. Strength training by lifting weights can also protect your joints from injury.
Dr. M.G. Kartheeka, MBBS, MD
Most muscle build-up happens not during the workout session itself but during the rest periods after you exercise. If you always do the same routine, daily, on the same muscle group, you are not giving your body time to recover. You may end up seeing less muscle growth or no growth at all. Hence, it is important to split your weight lifting and work out different parts of the body on different days. Truth be told, having a full day of rest or even attempting different types of exercises maybe even better. But if you are intent on lifting daily, you could help yourself out by switching muscle groups every day.
Lifting every day also leaves you sore, not only at the muscles you are exercising but the rest of your body too. Soreness, apart from being uncomfortable, can lead to poor form. Poor form exponentially increases the risk of injury during your workout. If you face a muscle sprain or similar type of injury, you end up falling behind while recovering. Soreness is also a sign from your body to you, to take things easy and get rested.
Lifting weights is challenging in and of itself, but doing it daily can lead to lower and lower improvements. This can be demotivating since you will not be seeing as many returns though you’re at it every day. Without variation, changing your weights and loads and rest cycles, you’re not likely to see as much improvement as you anticipate. In this way, you may be setting yourself up for an uphill battle regarding motivation.
Some advice necessary for lifting heavy weight is- Get as close to the load as possible. Try to keep your elbows and arms close to your body. Keep your back straight during the lift, bending at the knees, keeping the load close and centered in front of you, and looking up and ahead. Get a good handhold and do not twist while lifting.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Now that you’re aware of the effects of lifting weights every day, the decision you need to make is whether this is for you. There are some benefits, lifting weights every day is not all negative as long as you do it the right way. If you have a fitness trainer, things may go easier for you. In general, you’ll want to avoid doing the same routine all the time, variation is the key here. Next, you need to gradually increase your weights and resistance levels. Going too high too fast can be harmful rather than helpful. Also, make sure you are resting in between your routines. Sleep and nutrition are essential for optimum recovery, without these two things, you can work out optimally every day but won’t see any gains.
There may be a few positives to be had with lifting every day, but for most people (especially beginners), the potential for harm is high. If you can ensure your safety and recovery, then attempt it slowly and see how your body is reacting. In most cases, the body gives us signs that things are not okay. Strengthen your nutrition with a protein-rich diet, this speeds up recovery and also encourages better muscular growth. Always learn and perform weight training in the correct way. If done incorrectly, it can harm your muscles and joints severely.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Heart attacks are worrisome in their own right, but did you know that data shows heart attacks (and strokes) are more common in the winter? Several studies over the years have confirmed that this statistic is certainly not a fluke, which has led to further investigation.
Why more heart attacks in winter? What could be causing this phenomenon and is there any way you can lower your risk? The great thing is that since its discovery, many doctors and cardiology experts have put forth the potential causes for this rise. Let’s understand the issue and later look at what you can do to stay away from this health issue.
Before we get into the probable causes, first we need to understand what it means when we say that there are more heart attacks in the winter months. Let’s take an imaginary hospital as an example. If we make a list of all patients who come to this hospital during 1 year, for some reason we will see that during the colder months more people had heart attacks. According to some studies (conducted in the real world), there may be a 31-33% higher incidence of heart attacks in winter and every 1-degree Celsius drop in temperature came with a 0.49% increase in deaths from all causes.
Most heart attacks occur in the morning, a phenomenon that researchers have linked to circadian rhythm. In the morning hours, increasing the circadian-driven secretion of certain hormones, which may be a trigger for subsequent increases in oxygen demand and blood pressure, a pattern with the season is also known in the literature.
Dr. Ashish Bajaj – M.B.B.S, M.D.
With that out of the way, let’s delve into the reasons this may be happening.
The cold causes blood vessels to contract. This can raise your blood pressure and increase your risk of heart attack and stroke. Angina, or chest pain due to coronary heart disease, can also worsen in winter when coronary arteries constrict in the cold so keeping yourself warm is very important.
Dr. M.G. Kartheeka, MBBS, MD
While the above reasons and mechanisms are universal to humans, it’s not that any one of them can cause a heart attack. Rather, each factor plays a part in successively increasing the risk but even all these things together may not be enough. It comes down to being at risk for a heart attack before the cold weather. People who are already at risk may find their bodies pushed to the limits during winter, which may potentially lead to a higher risk of a cardiac incident.
Most cardiologists suggest that older people, those who smoke or drink regularly and those who do not get any regular activity are most at risk. By limiting your exposure to colder temperatures and keeping up a regular amount of daily physical activity, these people may be able to lower their risk of a heart attack in winter.
Sudden chest pain, chest discomfort or fullness should not be confused with acidity or gas especially when the pain spreads to your left arm and if they are accompanied by sweating or breathing difficulty. Seeking urgent attention in such situations without any delay can be helpful to save a life.
Dr. Ashish Bajaj, M.B.B.S., M.D
With winter coming around soon, we want to stress that the purpose of this post is not to cause fear and alarm. There are plenty of things you can do to stay fit-
If you are someone who is at risk, you may want to do blood pressure and blood sugar check-ups regularly and maintain them in a healthy range. Additionally, you can always speak with your doctor if you are worried about how to handle the upcoming season. Don’t forget that staying happy and stress-free is always recommended for good health.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Sources:
Ice cream is a dessert that is loved by people of all ages and there is no reason why people suffering from diabetes should be kept away from this indulgence. If you or someone in your family is diabetic, then you can try out a homemade peanut-banana ice cream recipe. Banana and peanut butter have been known to be beneficial for regulating blood sugar and hence this recipe can serve as the perfect summer treat for diabetics.
Ingredients (Serves 4)
1. Ice cream can be included in a healthy meal pattern even if you have diabetes. It’s best to eat ice cream in moderation and to choose an option with lower saturated fat, lower carbs and no or low added sugar. In fact, Low-fat dairy foods, total milk, yogurt, low-fat cheese, and ice cream are usually not implicated in prediabetes risk or a sudden rise in blood glucose in diabetics.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Instructions
Ice cream can be part of a healthy diet for those with diabetes, as long as it is in moderation. Those with diabetes should choose ice cream without sweet toppings. Further, monitor the portion sizes to avoid spikes in blood sugar levels.
Dr. M.G. Kartheeka, MBBS, MD
*Note-if you have a hard time creating a creamy consistency, you can add 1 – 2 tablespoons of milk to help puree the banana slices. Make sure you use a powerful food processor or blender!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Diabetes is one of the many chronic ailments that have the potential to severely compromise your quality of life. However, with effective diet control and lifestyle management, its negative effects can be kept at bay. The Rajgira (amaranth seeds) Flour Dosa is one such food item, which when added to the daily diet, helps to control blood sugar levels and hence keep diabetes in check.
Ingredients (Serves 7 – 8)
Instructions
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Missing out on your favourite sweets due to diabetes? Here is the recipe for a healthy Ragi Coconut laddoo right from our Diabetes Nutrition Expert Ami Turakhia Shah’s kitchen!
Ingredients
How to prepare it?
Let us know in the comments how you liked this recipe and share them with your friends & family too.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Here is the recipe for the Green papaya Thai salad from our diabetes dietitian Ujjwala Baxi’s kitchen!
Benefits
Serves 4-5
Ingredients
According to studies, eating green papaya, a high-fibre fruit, may lower blood glucose levels in persons with type 1 diabetes. It may also enhance lipid, insulin, and blood sugar levels in those with type 2 diabetes. In my opinion, consuming one small green papaya regularly may help keep diabetes at bay.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Instructions
Other than anti-diabetic properties, green papaya is rich in antioxidant and wound-healing properties. In my experience, mashed papaya appears to help accelerate wound healing and avoid burn infection when applied topically. Papaya contains the proteolytic enzymes chymopapain and papain, which are thought to be responsible for their beneficial effects.
Dr. Rajeev Singh, BAMS
You can enjoy this lip-smacking salad for a light lunch or dinner. Which other recipes would you like to know? Tell us in the comments!
Also Read: Is Papaya Good for Diabetes? Evaluating the Research-Based Evidence
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Humans are social creatures from the very beginning. We have evolved from our ancestors who interacted socially with the members of their clans and tribes. One of the benefits of socialization was survival, however, today an active social life still holds many benefits.
With lockdown measures across the world calling for social distance, everyone has had to take a step back from regular social activities. When we were younger, our parents made efforts to ensure we had proper socialization but being socially active is important as we grow older too.
Social life is simply having interactions with people outside of your immediate family, typically on a regular basis. These interactions may involve recurring activities (walks, games, meetings, gatherings, etc.) or simply conversations, some people also consider their regular religious activities as a social activity.
In anticipation of Senior Citizen Day – 21st August 2021, here is a brief definition of who exactly is a senior citizen. Although the specific age varies by country, seniors or senior citizens are those people who have passed a certain age milestone, typically 60 years or more. In India, for example, people who have passed 60 years of age are considered senior citizens.
According to the Alzheimer’s Association, remaining socially active can reduce risk for depression, as well as support brain health and potentially even delay the onset of dementia. Overall, staying socially active can create a positive impact on both mental and physical health.
Dr. M.G. Kartheeka, MBBS, MD
The benefits of an active social life have been studied and are well known, both in medicine and sociology. It helps to boost brain health, provides emotional support and can even reduce the risk of Dementia. On the other hand, being socially isolated is terribly bad for emotional and physical health. It has been linked to depression, loneliness and in the elderly, it may lead to feelings of being unwanted or being a burden.
Social isolation has such a strong effect on us that in some countries and situations (for example, prison), forceful social isolation is used as a means of punishment. So, for the elderly, the importance of socialization cannot be ignored. Many people retire from their work at the age of 60-65 years, an active social life holds a lot of significance during this phase. As they get older and their independence is reduced due to age-related complications, being socially active can help them feel needed and improve their self-confidence and overall mental state.
Although the primary benefits of social life in seniors is an improved mental state (and therefore, improved psychological health), there are also some physical benefits. This is true especially if socializing involves age-appropriate physical activities. Having a friend or group of friends with you when you exercise not only improves your regularity with your fitness regime but also improves your motivation to persevere with it.
The same goes for seniors, they too can improve their physical health with regular exercise and activities like yoga and walking with the added motivation of a social group helping them along. Besides this, regularly interacting with others, regardless of age can help to keep the mind and brain sharp.
It is not required for seniors to interact with only people of their age, since any kind of active social life still brings with it all the associated benefits. However, elderly folks may find a certain charm to mingling and socialize with people who are in the same age group as them. Whether these meetings are in an elderly home or a community centre or even at someone’s home, a social community specifically for elders can provide a place where they can be themselves.
Although it may not seem like it, there are real and physically measurable benefits to an active social life for elders. In one study, seniors with active social lives were found to have higher physical mobility than those with poorer social lives. Additionally, people who are socially active are more likely to seek medical screening at the appropriate times when it is required. This is especially useful with older adults since cancer affects older demographics significantly more than any other age group. So not only can socialization help with getting physically better but it also helps to remain aware and informed about the latest news and ongoing health updates.
This Senior Citizen Day, take some time out of your schedule to socialize with seniors that you know. Whether it’s your parents, grandparents or other elderly folk near you. A few minutes of your time every day will be fruitful and takes little to no effort. Although the pandemic has thrown a wrench in our ability to keep our social lives active, we can still have responsible socialization by the use of technology, maintaining physical distance and wearing a mask. In the long term, make efforts to keep your social activity consistent and regular, whether you are a senior yourself or someone who interacts with them.
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