Learn the ABC of vitamins I

Our panel of experts gives you a lowdown on vitamins and their role in the body. Check if you know what you need to know.

The human body is like a power engine. Just as a machine needs to be fuelled constantly, our body must be replenished regularly with vitamins for it to function properly. Vitamins, which function as catalysts and coenzymes, protect cells and are important links in the metabolic armour. Yet, very little is understood about these essential components.

Each of the vitamins - A, C, D, E, K and B (B1, B2, B3, B5, B6, B9 and B12) - has an individual role to play in the body. Barring vitamins B12 and D3, vitamins A, B, C, and E are dietary.

Most people believe that if they take a multivitamin tablet they won't fall ill, or when they cross 40 they must supplement their diet with one. Some people also believe that if they're stressed or dieting they must then double their dose of vitamins in order to compensate.

In fact, if the multi-vitamin contains iron and minerals it leads to gastric problems. So also, vitamins - A, D3, E and K - are fat-soluble. A highdose of these vitamins can become toxic in the body and in extreme cases may even lead to mental and neurological changes like memory lapses, tremors as well as urinary incontinence.


Deficiency
There is no clinical syndrome or arithmetic to prove that if you do not intake vitamins and food today there will be a paucity of it in a couple of weeks. A lot depends on your food reserves and how much you utilise your body.

The most dependable way to replenish your body with adequate amounts of vitamins you must follow a well-balanced diet. However, it is not enough to simply consume them. You should also ensure they get absorbed into your system.

Erratic lifestyles, eating late, not chewing the food properly, binging before going to bed, consuming too much oily stuff or junk food, antibiotics, caffeine, alcohol restrict the absorption of vitamins and nutrients in the body. Consumption of excess alcohol requires the vitamin B complex group for it to be metabolised.

When alcohol gets into the system, the liver gets too busy trying to metabolise it and doesn't find the time to do its natural work, which is manufacturing proteins. Likewise, people who smoke, go on crash diets, or intake other harmful substances can run down on vitamin reserves as well.
Diabetics have a highdeficiency of various vitamins. Vegetarians too have a lower reserve. One must go for an annual blood-test to check vitamins B12 and D3 levels as the two are unavailable in general dietary fibres. If you're low on these vitamins, you must take supplements as prescribed by the doctor.

Here are the vitamins you should ensure you get:

Vitamin A (Retinol/Beta carotene)
It's needed for healthy eyes and bone development. It also helps in healing infections as it strengthens the immune system and enhances the production of RNA (Ribonucleicacid).
Found in:
Cod liver oil, egg, yellow fruits and vegetables. Carotene rich foods like spirulina, wheat grass, sweet potato, carrots, green onion, spinach, Chinese cabbage, melons, peaches, yellow peppers and mango.

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Diet Facts vs. Diet Fiction

From controlling your weight by going on a detox diet to using sauna belt, waist slimming machines, there are endless tricks that claim to give you that extra edge in weight loss. The problem arises when you end up more confused than when you first started on your weight loss journey. You don’t know what to believe and which diet ideas to choose. Today we're talking about diet facts vs diet fiction - ideas and tips that will help you solve a few dieting myths.

Myth 1: Cold water contains more calories than hot water.
Truth: Water is the only substance that contains 'zero calories'. And, this universal fact has no relation to it being hot or cold. Cold water is suggested in-between your workout regimen because it helps in cooling your body temperature, which rises due to exercising.

Myth 2: Munching on chips at night is unhealthier than munching on chips in the day time.  
Truth: The basic rule of eating is – that eating anything up and above your caloric requirement (which is based on your current age, weight and body type) will lead to fat gain and hence, weight gain. Nutritionists tell you to keep away from food at night because that's when your body temperature tends to dip (due to lack of activity), hence your body requires little food at night in order to function properly. Besides, sleeping right after eating doesn't work well for digestion since your body, at rest, is not active enough.

Myth 3: One should never mix cereals with pulses in their diet. 
Truth: This is a complete myth. Combining cereals and pulses helps in compensating the levels of amino acids. It is amazing to see how our tradition Indian recipes balanced these two ingredients scientifically as if they were well aware of this fact already. Our bodies can handle a mixture of nutrients without any kind of discomfort and a combination of cereals and pulses should be the least of our worries.

Myth 4: The weighing scale is my ultimate fitness meter. 
Truth: No! This is hardly the case. The weighing scale is important as far as the approximation of your body weight is concerned. Relying on a weighing scale to judge whether you’re ‘fit’ or ‘fat’, is like judging a book by its cover. Body weight is a sum total of your body fat and lean body mass, which includes muscles. In order to understand your exact fat mass, you must understand the composition of your body.

Myth 5: If all kind of fat is bad, then I’ll just strictly go on a boiled food diet.
Truth: Raise your hand if you have heard of the concept of ‘zero fat diets’. Yes, we all have at some point or the other in our healthy scheme of affairs heard about it. But are they really worth the trouble? Nutritionists completely negate the concept of ‘zero fat diets’ and place them neatly into the category of fad diets.

Perhaps boiled food, devoid of spices and oils, might work if you have a tummy upset, or are recovering from a series of heavy meals. But you definitely don't need to live on it. The news for you is - fats can be good too. Good fats aid in fighting infections and maintain cell membranes, amongst several other necessary tasks. They key lies in moderating your fat intake, not in completely negating it.

Weight Loss vs Fat Loss

When you get on that dreaded scale and see the kilos melt away, the excitement is unparalleled. Some get motivated to work even harder; Some others drop off the fitness routine, thinking 'that's enough for now'. But what about the possibility that all you might have lost was body weight, and not fat? Reduction in weight from loss in bone density and muscle tissues and not from fat, is not healthy in the long term. When a person is extremely overweight or obese, any change in lifestyle or any new exercise will result in massive weight loss, mainly from water loss and initial fat loss. But the closer you come to your ideal weight, the more careful you need to be about whether you are losing weight the right way.

How do you know whether your weight loss is from fat or not?
How you feel is a very good indicator. When you are dropping weight on the scale, but feel weak, exhausted, cranky or maybe slightly nauseous, you are probably losing more than just fat. Beware of banking too hard on this indicator though, as the euphoria of the plummeting scale may just keep you elated enough not to pay heed to any of the above symptoms. If you are losing weight through fat loss, you may see the scales remain the same but your clothes will fit better. This means that you are gaining muscle and bone density but losing fat, which is why you feel stronger, with more energy and not fatigued.

How to lose fat and not muscle?
What you eat and how you workout determines how you lose weight. Here are some dos and don’ts to help you get fit the right way.

Don’t

• Starve. Instead, eat food rich in protein, complex carbs (including salads and fruits), and good fats for energy. Eating right, eating so that you are not hungry, and eating food that is nourishing is important so that you lose fat.
• Eat empty calories. Eating empty calories like biscuits or snacking on empty calories that do not satisfy you in anyway, needs conscious effort. Snack on healthy, filling snacks instead.
• Do only cardio. While cardio is important, you run the risk of losing muscle if you focus only on cardio and not on strength training. It is therefore advisable to mix up your workouts in order to get the best of both worlds. If your workout plan involves just running, swimming, or walking, it’s best if you throw some yoga, and weight training into the mix too. If you’re eating right, then this will be invaluable in building muscle, which in turn burns fat faster. 

Do

• Sprint. Throw in some really fast sprints on your cardio days. Even once a week is more than enough. This stimulates the HGH (human growth hormone) that facilitates the growth of muscle and resultant fat burn.
• Lift heavy weights. Push yourself to do bodyweight workouts, or lift heavy weights at the gym to grow muscle, that increases your metabolism and burns fat even when you are not working out. No you will not bulk up.
• Lead an active lifestyle. Sitting at your workplace for 10 hours a day and then being a couch potato for the rest of your waking hours is the perfect recipe to hamper all your hard work. Being active outside of the gym, low levels of cardio like evening walks, helps towards your fat loss goals.

Don’t worry too much if you’re looking better than ever, feeling energetic and active, and the weighing scale is not budging an inch. You may be losing fat and gaining muscle, the only path to good health and weight management in the long run.

Hand-y tips

-Always keep your hands clean at all times. They are the biggest means of transferring germs and bacteria to other parts of our body and can lead to illnesses. Preferably use an anti-bacterial hand wash, sanitizer or soap, instead of a scented soap.
-Moisturizing is equally important. Constant use of detergents can dry out the skin. Further, ones nails get dry and brittle with time and with the use of nail polish. Invest in a good hand cream or a body lotion and spread some on before sleeping every night.
-Cut and file your nails as and when required. The cuticle around the nails can become unsightly, so get it cleaned off at regular intervals.
-If you are planning to do any major housework or gardening, always wear gloves. This will help protect your hands from cuts and bruises and prevent them from getting rough.
-Once every week, give your hand a good exfoliation session. Soak your palms in warm water and then use your face scrub to get rid of all the grime around your nails. This will also help boost the blood circulation in the hands, leaving them soft.
-If you spend a lot of time outdoors, then make sure you wear sunscreen.
-Always try and give your nails a breather between the times you polish them. Polish is not healthy if left on for too long.

Eat to beat the heat

Food that can help in cooling your body from within as the mercury continues to soar; you are bound to feel tired, dehydrated and low on energy. Even though its vacation time, you cannot afford to indulge in rich, fried and junk food. Because what you eat plays a major role in how you feel. If you want to seek respite from the unbearable heat this season, make sure you eat the right foods. And by that, we mean foods that have a cooling effect on the body. Doing so will not only fulfill your appetite but also keep your energy -levels high. Here is a list of must-eat foods that are cooling and relaxing for the body:

WATERMELONS
This is the season where watermelons are available in plenty and they are one of best natural cooling foods. That’s because they contain almost 80% water, and are naturally sweet and low on calories too. Eating them makes one feel full, without having to worry about putting on weight. Even muskmelons serve the same purpose.

YOGURT
Eating yoghurt is one of the best ways to beat the summer heat. Curds contain good bacteria which help in the maintenance of the digestive tract. During the summer, the chances of getting a stomach infection are higher as foods tend to deteriorate faster in the heat. You can have it in the form of buttermilk, lassi, raita, or fruits mixed with curds.

ONIONS
Yes, you heard us right, and well tell you why. Red onions contain a chemical compound called quercetin, which contains anti-histamine properties. Histamine is an irritant that is known to cause heat rashes.

BANANAS
The body loses a lot of water due to excessive sweating. Bananas are a rich source of potassium and can help regulate fluids in the body. Besides bananas, green leafy vegetables and dried fruits are rich in potassium.

How to have a healthy meal?

Just the simple steps in your daily life-

-Have a full glass of water or iced tea or a beverage that's not very sweet, before you order .It'll help digest your meal and also fill you up a bit, so you don't feel as hungry.
-Before your main course, order a soup, and try to have a salad for your main course.-When ordering soup, remember that a cream-based soup is more fattening than a clear soup. Ask for that instead. The same way, cream based-sauces, used in pasta or other dishes, are higher in calories than tomato-based ones. Try to order before other people do, and if you're not having a salad for your main course, try and split it with someone.
-Have bread sticks instead of bread – they help you avoid oil and butter.
-Have a big lunch. It keeps you full for the major part of the day and gets digested more easily, so you can have a light dinner and feel full more quickly if you're dining out. Also remember to eat slowly, and stop when you're full.
-Avoid cakes, pastries and ice cream – have fruits for dessert.

15-minute workout can keep you fit

A 15-minute workout at the gym helps keep you young as well as fit, according to a study.

Researchers found that brief vigorous exercise tends to slow the ageing process.

Just 15 minutes of energetic activity a day reduces stress and prevents the deterioration of vital cells which lead to us feeling and looking older, reports express.co.uk.

Even if we are stressed, which tends to speed up the ageing process, we can hold time at bay by working up a sweat.
 

If we maintain the levels of physical activity recommended by public health bodies we can prevent the damage that psychological stress may have on our body.

 

 So just a15-minute workout can keep you fit

Toasts, croissants speed up ageing

The next time you eat that crispy toast in the breakfast, better think again, as scientists have suggested that these toasts could be fast-tracking ageing and chronic disease.

According to a study on how many common foods - toast and croissants included-can produce chemicals now suspected of fast-tracking ageing and chronic disease.

Named Advanced Glycation End Products (AGEs), these chemicals turn up in foods ranging from hash browns to cola drinks and coffee.

Forbes and researchers overseas have suggested that too many AGEs building up in the body can contribute to heart disease and diabetes - and the wrinkling and pigmentation that go with ageing skin.

The foods producing the most AGEs tend to be processed foods high in sugar or fat, especially animal fat, which are then grilled, baked or fried at high temperatures, often until they're crispy and golden. The more a food has sugar added to it and the more it's processed, the more AGEs it usually produces. Baked, crunchy breakfast cereals and toasted mueslis also produce AGEs, but raw oats and porridge are fine.

It seems that once you start mucking around with food the more AGEs it produces - there aren't many foods in their natural state that produce AGEs.

We can accumulate too many AGEs in two ways. One is from some foods; the other is when blood sugar levels are too high, as with diabetes or pre-diabetes.

Although research into Age’s effects is still in the early stages, studies have suggested they can harm the immune system and contribute to hardened arteries and problems with kidney function.They can age skin by attacking collagen and promote arthritis by damaging the joints.

Walnuts help fight stress, lower BP

Walnuts, the brain shaped nuts, cut down cholesterol and may also help fight stress and reduce blood pressure. 

Those with high levels of bad cholesterol had lower blood pressure during stressful moments after following a diet rich in walnuts for three weeks.

Study participants were told to deliver a three-minute speech or sink one foot in cold water - both of which trigger stress and those who ate walnuts had lower blood pressure.

Isn’t it amazing to know that walnuts reduce blood pressure during stress? People who show an exaggerated biological response to stress are at higher risk of heart disease.

If 3 diets are considered -  one without nuts, one with walnuts and walnut oil and a third with walnuts and flaxseed oil then Adding flaxseed oil did not affect blood pressure, but did help create an anti-inflammatory effect in arteries which could reduce the risk of heart disease.

After each diet, if the subjects are asked to take the speech and cold-water stress tests.

Average diastolic blood pressure - the 'bottom number' or the pressure in the arteries when the heart is resting - was significantly reduced for those on diets containing walnuts and walnut oil.

Reduce sodium in your diet

A high-sodium diet can lead to hypertension, cardiovascular disease, asthma and strokes. Here's how you can cut down salt from your diet. 

- Avoid canned, processed foods because they contain a high amount of sodium. 
- Reduce consumption of salty snacks like chips, chivda, salted nuts and food accompaniments like pickles and papads.
- Prepare fresh soup, beans, pastas instead of canned ones.
- Processed meats like bacon, ham and salami, etc, have high sodium content, so avoid them.
- Reduce your consumption of soya sauce, mayonnaise, tartar sauce, etc.
- Curb the habit of using the salt shaker every time you eat.
- Street food is generally salty, avoid asking the vendor for salt.
- Avoid Chinese cuisine and fast foods like pizzas, burgers and fries.