Can Food Boost Energy and Mood?

It's possible. While it's too soon to say, "an apple a day keeps the doldrums (feeling low & depressed) away," Researchers are studying the links between what we eat and how we feel. There is evidence that changing your diet can alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.

Foods can boost energy in three ways: by providing sufficient calories, by delivering stimulants like caffeine, and by increasing the metabolism to burn fuel more efficiently. As for mood, the best foods are those that stabilize blood sugar and trigger feel-good brain chemicals, such as serotonin.

 Smart Carbs

Carbs may be the foe of fad diets, but they're vital for boosting energy and mood. They are the body's preferred source of fuel, plus they raise serotonin levels. The key is to avoid sweets, which cause blood sugar to spike and drop rapidly, leading to fatigue and moodiness. Instead, turn to whole grains like whole-wheat bread, brown rice, and cereal. The body absorbs whole grains more slowly, keeping blood sugar and energy levels stable.
 

Cashews, Almonds, and Hazelnuts

These nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy. Being low on magnesium can drain your energy. Good sources of magnesium include whole grains, particularly bran cereals, and some fish, including halibut.

Brazil Nuts

Add Brazil nuts to the mix for selenium, a mineral that may be a natural mood booster. Studies have linked low selenium to poorer moods. Smaller amounts of selenium are also found in meats, seafood, beans, and whole grains. Don't overdo it: Too much selenium is harmful. A new study shows that taking too much selenium could adversely affect the heart by raising LDL (Bad) cholesterol levels. Other studies have shown that high levels of selenium increase the risk of type 2 Diabetes and open angle glaucoma.

Lean Meats

Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine. Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused. Meats also contain vitamin B-12, which may help ease insomnia and depression.

Salmon

Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression and be good for heart health. Besides fish, sources of omega-3 include nuts and dark green leafy vegetables.

 

Leafy Greens

 

Folate is another nutrient that may lower the risk of depression. Find it in leafy green vegetables, legumes, nuts, and citrus fruits.

Fiber

 

Fiber helps keep your energy steady throughout the day. Many people don't get enough fiber. You can fix that by eating more beans, whole fruits, vegetables, and whole grains.

Water

 

Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can slow your metabolism and sap your energy. The solution is simple -- drink plenty of water or other unsweetened beverages like clear soups, thin buttermilk, kanjis, lime juice etc. throughout the day.

 

Coffee

 

Coffee is one of the world's most popular pick-me-ups, and it works at least in the short-term. Caffeine steps up the body's metabolism, temporarily improving mental focus and energy. Frequent mini-servings will keep you alert and focused longer than one large dose. Just beware of drinking so much coffee that you can't sleep at night -- losing sleep won't help your energy!

 

Tea

You can also get caffeine from tea. Studies show that it may improve alertness, reaction time, and memory. And having a cup of tea is a time-honored tradition, which may take the edge off your stress.

Dark Chocolate

  

Chocoholics, good news: A little bit of dark chocolate can boost your energy and mood. That's because of the caffeine in chocolate, along with another stimulant called theobromine.

 

Breakfast

 

 Breakfast is a gold mine if you want more energy. Studies show that people who eat breakfast every morning also have a better mood throughout the day. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. And of course, they taste good!

 

Frequent Meals

Here's another way to keep your energy, mood, and blood sugar steady: Eat small meals and snacks every three to four hours, rather than a few large meals. Some options: a dash of peanut butter on whole-grain crackers, whole wheat bread vegetable sandwich, or whole-grain cereal with milk or a bowl of cut mix fruits or a plate of salad.

 

Exercise for Energy

 

 Besides diet, exercise is another way to boost energy and mood. Even a single 15-minute walk can be energizing, and if you're more active, you'll get more benefits. Studies show that regular exercise may help ease depression and trigger other changes in your body that give you more energy all day long.

 

Conclusion:  Incorporate these food stuffs and healthy life-style to keep away from depression! Stay Active, Eat Healthy & Keep your Metabolism running and spirits high !!!

 

Foods that Help or Harm Your Sleep

What You Eat Affects How You Sleep

 

If you knew the right foods to help you get the best sleep possible, wouldn't you surely have them? And if you knew which foods would hinder your restful slumber, wouldn't you avoid them? Now's your chance to learn which foods to eat, and which to stay away from for a good night's sleep.

Reach for Tryptophan-Rich Foods

 

 

We've all heard of warm milk's magical ability to send us off to dreamland. Do you know why it's true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other foods that are high in tryptophan include nuts and seeds, bananas, honey, and eggs.

Indulge Your Craving for Carbs

Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, milk and crackers, or  a cheese sandwich etc.

Have a Snack Before Bedtime

 

If you struggle with insomnia, a little food in your stomach may help you sleep. But don't use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing sleep.

Put Down the Burger and Fries!

 

As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

Beware of Hidden Caffeine

It's no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don't forget about less obvious caffeine sources, like chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime.

Medications May Contain Caffeine

 

 

Some over-the-counter and prescription drugs contain caffeine too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.

Skip the Alcohol before bedtime

Alcohol may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you're consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol's effects. For a good night's sleep, the better bet is to avoid alcohol four to six hours before bedtime.

Beware of Heavy, Spicy Foods

 

Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. It can also lead to heartburn, as can spicy cuisine. Make sure to finish a heavy meal at least four hours before bedtime.

Keep Protein to a Minimum at Bedtime

 Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

Cut the Fluids by 8 P.M.

 

Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You're sure to have interrupted sleep if you're constantly getting up to go to the bathroom.

Don't Be Fooled by a Relaxing Smoke

Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.

 Conclusion: Sleep is a must! If suffering from lack of it, find out the cause and correct it soon. Remember! Lack of sleep affects the heart...So act now and protect it......

Coping With Diarrhea and Digestive Distress

Some foods are notorious for causing diarrhea, cramps, bloating, or heartburn. Do you know which trigger foods to avoid?

Fried Foods: Diarrhea Trigger

Eating fried foods, which are high in fat, can result in diarrhea. Rich sauces, fatty cuts of meat, and buttery or creamy desserts can cause distress, too. Choose roasted, grilled or baked foods and light sauces that feature vegetables instead of butter or cream.

Citrus Fruit: Intestinal Distress

 Because citrus fruit is high in fiber, it can cause intestinal distress for some people. Go easy on oranges, grapefruit, and other citrus fruits if your digestion is feeling queasy.

  Artificial Sugar: Diarrhea, Cramping

Chewing too much sugar-free gum made with sorbitol has been found to cause diarrhea and cramping. Eating more than 50 grams of sorbitol a day may give you intestinal trouble. It's not just gum, though -- excessive amounts of any food made with this artificial sweetener might give you diarrhea. The reason: Our bodies can't digest sorbitol.

Too Much Fiber: Gas and Bloating

Foods high in fiber like whole grains and vegetables are good for digestion. But if you start eating lots of them, your digestive system may have trouble adjusting, resulting in gas and bloating. Increase the amount of high-fiber foods gradually. But, don't forget to increase the amount of water intake.

Beans: Gas and Cramping

 A common source of trouble, beans contain indigestible sugars that can cause gas and cramping. The human body lacks enzymes to break down these sugars. Bacteria in our guts do the work, giving off gas in the process. Soak dried beans for at least four hours and pour off the water to eliminate some of the indigestible sugars.

 Cabbage and Its Cousins: Gas and Digestive Distress

Cabbage, broccoli, and other cruciferous vegetables contain the same indigestible sugars that make beans gassy. Their high fiber content can also make them hard to digest if eaten in excess. Cooking can help reduce the problem.

 Fructose: Diarrhea, Bloating, Cramping

 Foods sweetened with fructose -- including sodas, candy, fruit juice, and pastries -- are difficult for some people to digest, leading to diarrhea, bloating, cramping, and other distress.

 Spicy Foods: Heartburn and Indigestion

 Some people experience indigestion or heartburn after eating spicy foods, especially after a large meal. Some research suggests that the hot ingredient in chili peppers, called capsaicin, may trigger heartburn.

 Dairy Products: Digestive Trouble for the Lactose Intolerant

 If you're lactose intolerant, dairy products can trigger diarrhea, bloating, gas, and other intestinal distress. The condition stems from the lack of an enzyme required to digest lactose, a sugar found in milk and dairy products. Avoid or limit dairy products. 

Peppermint: Acid Reflux and Heartburn

 Peppermint may sound cooling. Yet it can relax the muscle at the top of the stomach, allowing food to reflux up into the esophagus and cause heartburn. Other culprits may include chocolate or coffee. Experts recommend being alert to problem foods and avoiding them.

 Dealing With Diarrhea

Diarrhea can cause dehydration, so be sure to drink plenty of fluids. To settle digestion, eat bland -- not high fat or spicy -- foods at first. However, return to a normal diet as soon as symptoms ease -- within 24 to 48 hours -- to make sure you are getting all the nutrients you need to recover.

Oats: A Grain to Prevent Diarrhea and Stay Regular

Although all high-fiber foods are helpful in keeping digestion regular, cereal fibers from oats, wheat, and other grains appear to be especially effective at preventing diarrhea.

Choose your foodstuffs smartly and stay away from diarrhea and digestive distress!

Foot Care In Diabetes

Diabetes Awareness

Diabetes is a chronic disease affecting mankind all over the world.

Currently, India being the Diabetes Capital of the world, is home to 46.5 million diabetics.  According to IDF (2007), it is estimated that India would have around 80 million diabetics by 2025, a figure worth worrying about!

According to Elliot P. Joslin, a Clinician, "Diabetic who knows most of his disease lives the longest". Thus, education is very important and necessary for good management of this disease.

It is well known that prolonged diabetes affects many organs such as heart, kidney, eyes, nerves, skin, feet, teeth, etc.

 Neuropathy

20-30 million diabetics out of 246 million world wide suffer from Neuropathy, diabetes being the main cause. 

Diabetes affects the feet because the nerves in this region are the longest in the body. Deficiency of insulin causes under-utilization of glucose in the nerves. This glucose gets converted into toxic deposits in the nerves thus affecting circulation.
 

Neuropathy increases with age. High glucose levels damages the nerves and so there is loss of sensation  or reduced feeling of pain, temperature, numbness or tingling of feet, burning sensation, reduced blood circulation (peripheral vascular disease), weakness and wastage of small muscles of the foot leading to abnormal foot posture which increases the risk of foot injury. Foot infection is said to be the most common reason for hospitalization of diabetics.

Serious Foot Complications are caused due to:

Diabetic Neuropathy-

A lack of feeling accompanied by tingling, burning, pain, or numbness in the legs or feet due to nerves damage.

Peripheral Vascular Disease (PVD)

PVD causes poor circulation in the arms and legs that can affect the ability to heal a cut or sore leading to ulcers and gangrene.

Foot Injury- improper foot wear is the main cause

Foot Deformities- bunions, hammertoes

Warning Signs Of Foot Complications in a diabetic:

• Changes in skin colour 
• Elevation in skin temperature 
• Swelling of the foot or ankle 
• Pain in the legs 
• Open sores on the feet that are slow to heal 
• Ingrown and fungal toenails 
• Bleeding corns and calluses 
• Dry cracks in the skin especially around the heel.

Common Foot problems in diabetics can lead to serious complications such as:

Athlete's foot - It is a fungus that causes itching, redness and cracking. 

Fungal Toenail- Nails that are infected with a fungus may become discolored (yellowish-brown or opaque), thick and brittle, and may separate from the rest of the nail.

Calluses-  A callus is a build-up of hard skin, usually on the underside of the foot. Calluses are caused by an uneven distribution of weight, generally on the bottom of the forefoot or heel.

Corns- A corn is a build-up of hard skin near a bony area of a toe or between toes. Corns may be the result of pressure from shoes that rub against the toes or cause friction between the toes. Proper care is necessary if you have a corn.

Blisters- Wearing shoes that do not fit properly or wearing shoes without socks can cause blisters, which can become infected.

Bunions- A bunion forms when your big toe angles in toward the second toe. Often, the spot where your big toe joins the rest of the foot becomes red and callused. This area also may begin to stick out and become hard.

Dry Skin - It can crack and let germs enter thus increasing risk of infection.

Hammertoe- It is a toe that is bent because of the weakened muscle that makes the tendons shorter, thus causing the toes to curl under the feet.

Ingrown Toenails- It occurs when the edges of the nail grow into the skin causing redness, pain, swelling. drainage and infection.

Foot Ulcer- It is a break in the skin or a deep sore that can get infected.

Why has a Diabetic to take care of his feet? Here are some very important statistics that is an eye-opener for all the diabetics. They are as follows:

> Every 30 seconds, a leg is lost to diabetes somewhere around the globe.

> 70 % of all leg amputations world wide are caused by diabetes.

> Most amputations begin with foot ulcers. But the good news is that 85% of amputations caused by diabetic foot ulcers are preventable.

> 5% of Indian Diabetic population have one or the other foot problem.

Learn How To Prevent A Foot Problem If You Are A Diabetic:

DAILY FOOT CARE IS VERY IMPORTANT

• Check and examine your feet daily for blisters, cuts, scratches or other sores.
• Consult your doctor immediately if you notice any of the following danger signs:  swelling, colour change of a toe, nail or a part of the foot, pain or throbbing, thick hard skin or corns, breaks in the skin including cracks and blisters. 
• Check for redness, increased warmth, or tenderness when touching any area of your feet.
• Check for ingrown toenails, corns, and calluses.
• If you get a blister or sore from your shoes, do not "pop" it.
•  Use a mirror to look at the bottom of your feet. Call your doctor if you notice anything. If your eyesight is poor, have someone else do it for you.

• Wash your feet in lukewarm water using a mild soap. Wipe dry using a soft cloth. Do not rub.
• After washing, thoroughly dry your feet and moisturize them using a lotion.to prevent cracking. Do not put lotion between your toes.

REGULAR FOOT CARE IS EQUALLY IMPORTANT

• Smooth the corns or calluses using an emery board or a pumice stone

• Check and trim your toenails once a week.
• Cut toenails after bathing, when they are soft.
• Cut toenails straight across and smooth with a nail file.
• Avoid cutting into the corners of toes.
• You may want a podiatrist (foot doctor) to cut your toenails.

Protect Your Feet With Shoes and Socks

• Never walk barefoot, not even at home. You could step on something and get a scratch or a cut. Always protect your feet by wearing shoes or hard-soled slippers or footwear.
• Avoid shoes with high heels and pointed toes.
• Avoid shoes that expose your toes or heels (such as open-toed shoes or sandals). These types of shoes increase your risk for injury and potential infections.
• Try on new footwear with the type of socks you usually wear.
• Do not wear new shoes for more than an hour at a time.
• Look and feel inside your shoes before putting them on to make sure there are no foreign objects or rough areas.
• Avoid tight socks.
• Wear natural-fiber socks (cotton, wool, or a cotton-wool blend).
• Wear special shoes if your health care provider recommends them.
• Wear shoes/boots that will protect your feet from various weather conditions (cold, moisture, etc.).
• Make sure your shoes fit properly. If you have neuropathy (nerve damage), you may not notice that your shoes are too tight.

 OTHER IMPORTANT TIPS

• Regular monitoring of blood glucose and maintaining it near normal levels. 

• Put your feet up to maintain good blood flow.

 

• Smoking can make blood flow problems worse.

When Should I Contact My Doctor?

Visit your doctor or a Podiatrist for regular check-up of your feet, even if you don't have any foot problem.

REMEMBER

• The old saying,  "an ounce of prevention is worth a pound of cure" was never as true as it is when preventing a diabetic foot ulcer. The best way to treat a diabetic foot ulcer is to prevent its development in the first place.
• People should treat their "Feet" like they would treat their "Face" 

CONCLUSION

• Periodic examination of foot is mandatory for diabetics.
•  Identification of early foot problems prevents major events and costs.
• Achieving and maintaining of blood glucose is essential in prevention of foot problems.