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Exploring the Impact of Diet on Sleep Quality: An Analysis

InnoHEALTH magazine digital team — Tue, 06 Jun 2023 03:53:00 +0000

In an increasingly demanding and fast-paced world, sleep has become a critical component of our overall health and well-being. As an essential biological process that allows our bodies to rest, recuperate, and perform necessary maintenance, sleep plays a vital role in sustaining optimal physical, cognitive, and emotional health. However, a significant number of individuals continue to grapple with poor sleep quality, which can adversely affect their daily functioning, productivity, and long-term health. While myriad factors can influence sleep quality, an often overlooked yet crucial aspect is the intricate connection between diet and sleep.

The significance of diet in relation to sleep quality is immense. Our dietary choices not only furnish the energy and nutrients our bodies require for optimal functioning but can also directly impact the quality of our sleep. From the types of foods, we consume to the timing of our meals, diet has a considerable influence on our ability to fall asleep, remain asleep, and experience restorative rest.

The relationship between diet and sleep is intricate and multidimensional, as it encompasses various factors such as macronutrient balance, micronutrient intake, and the consumption of specific foods that can either promote or disrupt sleep.

In this article, we will embark on an in-depth exploration of the complex connection between diet and sleep quality. We will examine the roles of various macronutrients, micronutrients, and specific foods in relation to sleep, as well as discuss the impact of stimulants, depressants, meal timing, and hydration. We will also delve into the effects of different dietary patterns on sleep quality and address special considerations for distinct populations. Armed with a comprehensive understanding of the connection between diet and sleep, readers will be better equipped to make informed dietary choices that foster restful, rejuvenating sleep, thereby enhancing their overall health and well-being.

Macronutrients and Sleep: The Roles of Carbohydrates, Protein, and Fat

Macronutrients, comprising carbohydrates, proteins, and fats, are the primary components of our diets and play a critical role in determining sleep quality. Each macronutrient has unique effects on sleep, which are important to consider when making dietary choices.

Carbohydrates

Carbohydrates are the primary source of energy for the body and can influence sleep quality in several ways. Consuming complex carbohydrates, such as whole grains, fruits, and vegetables, can have positive effects on sleep due to their slow release of energy and high fibre content. These foods help maintain stable blood sugar levels, which can prevent night-time awakenings caused by low blood sugar. Moreover, complex carbohydrates promote the production of serotonin, a neurotransmitter that aids in sleep regulation.

Conversely, consuming simple carbohydrates, such as sugary snacks and refined grains, can negatively impact sleep quality. These foods cause rapid spikes and drops in blood sugar levels, leading to restless sleep and night-time awakenings. Additionally, excessive sugar intake can cause feelings of alertness, making it difficult to fall asleep.

Protein

Protein is essential for growth, repair, and maintenance of body tissues. It also influences sleep quality, as some amino acids found in protein-rich foods promote sleep. For example, tryptophan, an amino acid found in foods like turkey, chicken, and dairy products, is a precursor to serotonin and melatonin, both of which regulate sleep. Consuming protein-rich foods with complex carbohydrates can enhance the absorption of tryptophan, promoting better sleep. However, consuming large amounts of protein close to bedtime may lead to digestive discomfort, which can disrupt sleep.

Fat

Fat plays a significant role in hormone production and energy storage. Consuming healthy fats, such as monounsaturated and polyunsaturated fats found in avocados, nuts, and fish, can improve sleep quality by supporting hormone balance and reducing inflammation. Conversely, a diet high in saturated and trans fats, commonly found in processed foods and fried items, can lead to poor sleep quality by causing inflammation and hormonal imbalances.

Micronutrients and Sleep: Essential Vitamins and Minerals for Restful Nights

Magnesium:

Magnesium is an essential mineral that plays a role in muscle relaxation, nerve function, and stress reduction. It also helps regulate melatonin, a hormone that controls sleep-wake cycles. Magnesium deficiency has been linked to insomnia and restless leg syndrome, both of which can disrupt sleep. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains.

Calcium:

Calcium is vital for bone health and plays a role in sleep regulation. It aids in the production of melatonin, which helps maintain normal sleep-wake cycles. Consuming calcium-rich foods, such as dairy products, leafy greens, and fortified plant-based milk, can help improve sleep quality.

Vitamin D:

Vitamin D is essential for bone health and immune function, but it also has an impact on sleep quality. Low vitamin D levels have been linked to poor sleep quality and shorter sleep duration. Vitamin D can be synthesised from sunlight exposure, but it is also found in fatty fish, egg yolks, and fortified foods.

Vitamin B6:

Vitamin B6 is crucial for brain function and the synthesis of neurotransmitters, including serotonin and melatonin. A deficiency in vitamin B6 can lead to sleep disturbances and insomnia. Foods rich in vitamin B6 include chickpeas, bananas, fish, and poultry. Consuming a balanced diet that includes vitamin B6- rich foods can help support restful sleep.

Iron:

Iron is an essential mineral that plays a key role in the production of haemoglobin, which transports oxygen to the body’s tissues. Iron deficiency has been associated with restless leg syndrome, a condition that can disrupt sleep. To maintain adequate iron levels, it is essential to consume iron-rich foods such as red meat, poultry, beans, lentils, and fortified cereals. Iron supplements may be necessary for individuals with diagnosed deficiencies.

Potassium:

Hemoglobin, which transports oxygen to the body’s tissues. Iron deficiency has Iron is an essential mineral that plays a key role in the production of been associated with restless leg syndrome, a condition that can disrupt sleep. To maintain adequate iron levels, it is essential to consume iron-rich foods such as red meat, poultry, beans, lentils, and fortified cereals. Iron supplements may be necessary for individuals with diagnosed deficiencies.

Table: Impact of Macro and Micronutrients on Sleep Quality: Positives and Negatives

Nutrient	Positive Effects on Sleep	Negative Effects on Sleep
Macro Nutrients
Carbohydrates	Increase tryptophan for sleep promotion	High-glycaemic, refined, or sugary carbs can cause wakefulness
Proteins	Rich in tryptophan, aiding in sleep hormone production	Rich in tryptophan, aiding in sleep hormone production
Proteins	Healthy fats (like omega-3) boost sleep-promoting serotonin	High saturated fats can reduce sleep quality
Macro Nutrients
Magnesium	Regulates bio clock and melatonin levels	Too much can cause diarrhoea, which can interrupt sleep.
Calcium	Aids in melatonin production	Excessive calcium, especially when not balanced with other minerals like magnesium, can lead to constipation or kidney stones, causing discomfort and potential sleep disturbances
Vitamin D	Regulates sleep-wake cycle	Overconsumption of vitamin D can result in over-calcification of the bones and the hardening of blood vessels, kidneys, lungs, and heart, leading to discomfort and potential sleep disturbances.
Iron	Prevents Restless Leg Syndrome, a sleep disruptor	Iron overload can lead to conditions like hemochromatosis, which can cause symptoms such as joint pain and fatigue, potentially interfering with sleep.
Potassium	Aids in muscle relaxation for better sleep	High potassium levels can cause hyperkalaemia, leading to symptoms like irregular heart rhythms and palpitations, which can disrupt sleep.
B Vitamins	Regulate tryptophan and serotonin production	Certain B vitamins, such as B6 and B12, can cause vivid dreams or nightmares if taken in excess, potentially disturbing sleep.

Briefly, micronutrients play a vital role in promoting restful sleep. Ensuring adequate intake of essential vitamins and minerals, either through a balanced diet or supplementation, can lead to improved sleep quality and overall well-being. By understanding the importance of micronutrients for sleep and making appropriate dietary choices, individuals can support their bodies in achieving restorative rest, which is essential for maintaining optimal health.

The Effects of Specific Foods on Sleep

Certain foods have been found to have specific effects on sleep, either promoting restful slumber or potentially disrupting it. Understanding the impact of these foods can help individuals make informed dietary choices that support healthy sleep patterns. Here, we will explore the effects of various foods on sleep, ranging from dairy to dark chocolate.

Dairy:

Dairy products, such as milk, yoghourt, and cheese, contain a combination of nutrients that can potentially promote better sleep. These products are rich in calcium and tryptophan, which are involved in the production of melatonin, a hormone that regulates sleep. The consumption of warm milk before bedtime has long been associated with improved sleep quality, although the scientific evidence supporting this claim is limited. Nevertheless, incorporating dairy products into a balanced diet may have a positive impact on sleep.

Dark Chocolate:

Dark chocolate is often touted for its numerous health benefits, including its antioxidant properties and positive effects on cardiovascular health. However, it also contains a small amount of caffeine and theobromine, both of which are stimulants that can potentially disrupt sleep, particularly when consumed close to bedtime. While dark chocolate in moderation is unlikely to significantly impact sleep for most individuals, those who are sensitive to caffeine or have difficulty falling asleep may want to avoid it in the evening.

Cherries:

Cherries, particularly tart cherries, are a natural source of melatonin, which helps regulate sleep-wake cycles. Consuming cherries or cherry juice, especially in the evening, has been associated with improvements in sleep quality and duration in some studies. Incorporating cherries into the diet may offer a natural and delicious way to support restful sleep.

Almonds:

Almonds are a nutrient-dense snack that can have positive effects on sleep. They contain magnesium, a mineral known for its muscle-relaxing properties and ability to support healthy sleep. Additionally, almonds provide a source of healthy fats and protein, which can contribute to a feeling of satiety and help maintain stable blood sugar levels throughout the night. Including almonds as a bedtime snack may promote better sleep quality.

Bananas:

Bananas are rich in potassium and magnesium, both of which are essential for muscle relaxation and can potentially improve sleep quality. They also contain tryptophan, which is converted to serotonin and melatonin, promoting relaxation and sleepiness. Consuming a banana before bedtime may offer a natural way to support restful sleep.

Fatty Fish:

Fatty fish, such as salmon, mackerel, and tuna, are rich in omega-3 fatty acids and vitamin D, both of which have been associated with improved sleep quality. Omega-3 fatty acids can help reduce inflammation and promote relaxation, while vitamin D plays a role in regulating sleep-wake cycles. Including fatty fish in the diet can contribute to better sleep and overall health.

Herbal Teas:

Herbal teas, such as chamomile, valerian root, and passionflower, have long been used as natural sleep aids. These teas contain various compounds that may promote relaxation, reduce anxiety, and improve sleep quality. Drinking a warm cup of herbal tea before bedtime can be a soothing and beneficial addition to a night-time routine.

As revealed, specific foods can have varying effects on sleep, either promoting relaxation and restfulness or potentially disrupting it. By understanding the impact of these foods and incorporating them appropriately into the diet, individuals can support healthy sleep patterns and enjoy the benefits of restorative rest.

Caffeine, Alcohol, and Sleep: The Impact of Stimulants and Depressants

Both stimulants and depressants can have a significant impact on sleep quality, duration, and overall health. Caffeine and alcohol are two of the most consumed substances that can influence sleep. Understanding their effects on sleep can help individuals make informed choices and develop habits that promote restful sleep.

Caffeine:

Caffeine is a natural stimulant commonly found in coffee, tea, chocolate, energy drinks, and some medications. It works by blocking the action of adenosine, a neurotransmitter that promotes sleepiness, thereby increasing alertness and wakefulness.

While moderate caffeine consumption can improve focus and productivity, excessive intake, or consumption close to bedtime can negatively impact sleep by:

Prolonging the time, it takes to fall asleep.
Reducing total sleep time.
Causing frequent awakenings during the night.
Reducing the quality of deep sleep stages.
Caffeine’s effects can vary depending on individual sensitivity, metabolism, and tolerance. To minimize its impact on sleep, it is generally recommended to limit caffeine intake in the afternoon and evening and consume it in moderation.

Impact on sleep, it is generally recommended to limit caffeine intake in the afternoon and evening and consume it in moderation.

Alcohol:

Alcohol is a depressant that initially induces feelings of relaxation and drowsiness, which may lead to the misconception that it aids sleep. While alcohol can help individuals fall asleep faster, it negatively impacts sleep quality in several ways:

Disrupting the normal sleep cycle, causing sleep fragmentation and frequent awakenings
Reducing rapid eye movement (REM) sleep, which is essential for memory consolidation and emotional regulation.
Exacerbating sleep disorders, such as sleep apnea, and contributing to increased snoring.
Causing dehydration, which can lead to night-time awakenings and discomfort.

To support better sleep, it is advisable to consume alcohol in moderation and avoid it close to bedtime. Implementing a “wind-down” routine that includes relaxation techniques and creating a sleep-conducive environment can help counteract the negative effects of alcohol on sleep.

Consequently, both stimulants, such as caffeine, and depressants, like alcohol, can significantly impact sleep quality and overall health. By being mindful of their consumption and understanding their effects on sleep, individuals can make informed choices that promote restful sleep and contribute to overall well-being. Developing healthy sleep habits and creating a sleep-conducive environment can further support restorative sleep and optimal health.

Timing Matters: The Role of Meal Timing in Sleep Quality

Meal timing plays a significant role in sleep quality, as it can influence the body’s natural circadian rhythm, hormone production, and digestion. Paying attention to meal timing can help promote restful sleep and support overall well-being. The following factors highlight the importance of meal timing for sleep:

a. Regular meal times:

Establishing regular meal times can help synchronise the body’s internal clock, promoting consistent sleep patterns. Eating at consistent times supports the release of hunger-regulating hormones, such as ghrelin and leptin, which can also influence sleep regulation. Sticking to a regular eating schedule can make it easier for the body to anticipate and prepare for sleep.

b. Heavy meals before bedtime:

Eating a large meal close to bedtime can lead to discomfort and indigestion, making it difficult to fall asleep and stay asleep. Lying down soon after a heavy meal can cause acid reflux, heartburn, and other gastrointestinal issues that can disrupt sleep. To prevent this, it is recommended to have dinner at least 2-3 hours before bedtime, allowing sufficient time for digestion.

c. Late-night snacking:

While it is important to avoid heavy meals before bedtime, going to bed hungry can also disrupt sleep. Hunger can make it difficult to fall asleep or cause night-time awakenings. If hunger strikes close to bedtime, opt for a light, sleep- promoting snack such as a small bowl of whole-grain cereal with milk, a piece of fruit with a handful of nuts, or a few whole-grain crackers with cheese.

d. Balanced meals:

Consuming balanced meals that include complex carbohydrates, protein, and healthy fats can help maintain stable blood sugar levels, which is essential for restful sleep. Avoiding excessive sugar and simple carbohydrates can prevent blood sugar fluctuations that may cause night-time awakenings. Nutrient-rich meals can also provide the body with essential vitamins and minerals that support sleep, such as magnesium, calcium, and vitamin D.

e. Caffeine and alcohol:

As previously discussed, caffeine and alcohol can negatively impact sleep quality. To minimize their effects on sleep, it is essential to limit caffeine intake in the afternoon and evening and consume alcohol in moderation. Avoiding these substances close to bedtime can help promote restful sleep.

f. Pre-sleep routine:

In addition to meal timing, having a pre-sleep routine that includes relaxation techniques, such as deep breathing, meditation, or reading, can help signal the body that it’s time for sleep. Creating a sleep-conducive environment that is cool, dark, and quiet can further enhance sleep quality.

Meal timing plays a crucial role in sleep quality. By paying attention to regular meal times, avoiding heavy meals before bedtime, and consuming balanced meals, individuals can support healthy sleep patterns and overall well-being. Considering these factors, along with the impact of caffeine and alcohol on sleep, can help create a sleep-friendly lifestyle that promotes restorative rest and optimal health.

Hydration and Sleep: The Importance of Adequate Fluid Intake

Maintaining proper hydration is essential for overall health and well-being, and it plays a crucial role in sleep quality. Adequate fluid intake supports various bodily functions that can impact sleep, including:

a. Temperature regulation:

During sleep, the body’s core temperature decreases as part of the natural sleep process. Proper hydration helps maintain optimal body temperature, ensuring that the body can cool down and enter deep sleep stages effectively.

b. Hormone production:

Adequate hydration supports hormone production, including the release of melatonin, a hormone that regulates sleep-wake cycles. Dehydration can disrupt hormonal balance, leading to sleep disturbances and insomnia.

c. Removal of waste products:

During sleep, the body repairs and restores itself, including the removal of waste products and toxins. Proper hydration supports efficient waste removal and prevents the build-up of toxins that can negatively affect sleep.sleep- wake cycles. Dehydration can disrupt hormonal balance, leading to sleep disturbances and insomnia.

d. Prevention of night-time awakenings:

Dehydration can lead to dry mouth, throat discomfort, and increased thirst, which can cause night-time awakenings and disrupt sleep. Ensuring proper fluid intake throughout the day can help prevent these issues and promote restful sleep.

To maintain proper hydration for better sleep, consider the following tips:

Drink water consistently throughout the day, aiming for at least eight 8-ounce glasses.
Limit caffeine and alcohol intake, as they can cause dehydration.
Consume water-rich fruits and vegetables, such as cucumbers, watermelon, and oranges, to supplement fluid intake.
Keep a glass of water by the bed for easy access if you wake up thirsty during the night.

Dietary Patterns and Sleep: Examining Popular Diets and Their Effects on Sleep

Various popular diets can have different effects on sleep quality, as they emphasise different nutrients and food choices. Some of the most popular diets and their potential impact on sleep include:

a. Mediterranean Diet:

The Mediterranean diet emphasises whole grains, fruits, vegetables, healthy fats, and lean protein sources, such as fish and poultry. This diet has been associated with various health benefits, including improved sleep quality. The nutrient- dense foods in the Mediterranean diet provide essential vitamins and minerals that support sleep, such as magnesium, vitamin D, and omega-3 fatty acids.

b. Ketogenic Diet:

The ketogenic diet is a high-fat, low-carbohydrate diet that has gained popularity for its potential weight loss and health benefits. While some individuals may experience improved sleep on a ketogenic diet due to stable blood sugar levels and reduced inflammation, others may experience sleep disturbances due to limited carbohydrate intake, which can affect serotonin production and disrupt sleep-wake cycles.

c. Plant-based Diet:

A plant-based diet focuses on consuming fruits, vegetables, whole grains, legumes, nuts, and seeds while limiting or eliminating animal products. This diet can promote better sleep as it is rich in nutrients that support sleep, such as magnesium and tryptophan. However, it is essential to ensure adequate protein intake and proper balance of nutrients for optimal sleep and overall health.

d. Intermittent Fasting:

Intermittent fasting involves alternating periods of eating and fasting, with various fasting methods available. Some individuals may experience improved sleep quality due to reduced inflammation and more stable blood sugar levels. However, others may experience sleep disturbances due to hunger or difficulty in adjusting to the new eating schedule.

In conclusion, maintaining proper hydration is essential for sleep quality and overall health, as it supports temperature regulation, hormone production, waste removal, and prevents night-time awakenings. Additionally, various popular diets can impact sleep quality differently, with some promoting better sleep and others potentially causing sleep disturbances. Understanding the effects of these diets and making informed dietary choices can help individuals optimise their sleep patterns and support overall well-being.

Conclusion: Embracing the Power of Nutrition for Better Sleep

The impact of nutrition on sleep quality is significant, as the foods we consume directly influence our sleep patterns, bodily functions, and overall well-being. By understanding the role of nutrition in sleep health, individuals can make conscious decisions to adopt healthier eating habits, ultimately supporting restful sleep and promoting a higher quality of life. To summarize, here are some key tips for improving your sleep quality:

1. Focusing on nutrient-dense foods

Incorporating a well-balanced diet rich in complex carbohydrates, lean proteins, healthy fats, and essential vitamins and minerals ensures the body receives the vital nutrients required for optimal sleep and overall health.

2. Prioritizing hydration

Maintaining proper hydration throughout the day is crucial for supporting various bodily functions that influence sleep, such as temperature regulation, hormone production, and waste removal.

3. Moderating caffeine and alcohol consumption

Limiting caffeine intake later in the day and consuming alcohol in moderation can help minimize their negative effects on sleep quality.

4. Being mindful of meal timing and portion sizes

Paying attention to meal timing, avoiding heavy meals close to bedtime, and opting for light, sleep- promoting snacks when needed can facilitate restful sleep.

5. Adapting to individual requirements

Acknowledging the unique sleep needs and challenges faced by different populations and adjusting dietary habits accordingly ensures that individuals optimize their sleep patterns based on their specific circumstances.

6. Assessing the impact of popular diets

Understanding the influence of various popular diets on sleep quality allows individuals to make informed decisions about which dietary approach best supports their sleep health and overall well- being.

7. Personalizing your nutrition plan

Monitoring individual responses to specific foods and dietary patterns and adjusting accordingly can enhance sleep quality and overall health.

By embracing the power of nutrition for better sleep, individuals can cultivate a sleep-friendly lifestyle that fosters restorative rest and optimal health. Investing in sleep health through mindful dietary choices can yield profound effects on physical, mental, and emotional well-being, ultimately improving daily performance and quality of life. With a commitment to better nutrition and healthier eating habits, a good night’s sleep is attainable.

Composed by: “Varsha, proficient as a Business Analyst, has an educational foundation in healthcare IT, acquired through a PGDHM from IIHMR Delhi. Her primary interest rests at the intersection of healthcare and technology, with a specific focus on harnessing cutting-edge tech solutions to revolutionize patient care and enhance healthcare systems. Her work areas comprise optimizing healthcare data flow and improving operational efficiency, driving enhanced patient care and system robustness.”

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How do Yoga and Holistic Health correlate?

InnoHEALTH magazine digital team — Thu, 03 Feb 2022 03:32:03 +0000

Holistic health refers to the establishment of a link between the mind, body, and spirit, and the true meaning of Yoga is “union”—the union of the mind, emotions, and body. Yoga is more than just losing weight. It adds value and harmony to the body while also having a favourable effect. Those looking for a holistic approach to their health should try yoga. It will help them to manage their mental and emotional problems while also improving their physical health. Everything is connected and one will feel completely rejuvenated after yoga. Physical and breathing exercise, as well as meditation, boost general health. Yoga is a holistic system in itself. Yoga positions are designed to focus on the body while also lowering stress and improving health. It also helps to keep the mind and body in sync.

The benefits of yoga are solicited by the amount of balance, body awareness, and concentration, incorporated in one’s life and further promotes healthy aging.

Holistic wellbeing strikes a balance between physical and emotional well-being. It focuses on various aspects of life. If one adopts a holistic health strategy in their life, they will notice improvements in their emotional, psychological, and spiritual well-being. After learning about the holistic health method, many have been able to overcome stress, sadness, addiction, and low self-esteem. The benefits of yoga are solicited by the amount of balance, body awareness, and concentration, incorporated in one’s life and further promotes healthy aging. The balanced mind helps us in understanding the needs of our mind and body, and also the propensity to develop a disease-free, healthy and beautiful body. A body free of disease and discomfort, both physically and emotionally.

It is a therapeutic method that frequently entails the use of a variety of complementary medicines and alternative healthcare methods. This method assumes that a person’s environment has an impact on him or her. As a result, it is preferable to choose nutritious foods over junk food or an unhealthy lifestyle over natural remedies. People want immediate results at the expense of long-term consequences. They do not live a complete and healthy lifestyle and do not benefit from the pure energy, vigour, and tone that god offers.

Researchers have proven that lifestyle decisions, whether made deliberately or unknowingly, cause illness or early mortality.

Any person’s mental attitude is influenced by what he chooses to hear or see, as well as what he wants to learn from the experience. Researchers have proven that lifestyle decisions, whether made deliberately or unknowingly, cause illness or early mortality. Consumption of excessive sugar, coffee, or embracing unfavourable mental attitudes such as anger, stress, or the use of drugs, alcohol, cigarettes, or a lack of exercise on a daily basis will degrade one’s personality in the long run.

Holistic health therapies take into account a variety of conditions and gradually but steadily enhance various levels. Holistic health is a continuous process that involves a variety of lifestyle factors such as diet, sleep, exercise, and daily routine. It assists the individual in supporting the body’s natural healing system and allowing them to begin living happily. It creates a state of equilibrium in which a person begins to accept responsibility for his or her own optimal health.

Composed by: “Javleen Girdhar has a passion for holistic health approaches that extends beyond fitness. She is an educator and trainer for dieticians and nutritionists.”

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Super Foods For Your Diet This Winter

InnoHEALTH Magazine — Wed, 13 Nov 2019 11:26:05 +0000

With the cold winter months approaching, it is necessary to stimulate our bodies with nutrient-rich foods maintaining a balanced diet. As the winters are a prime time where cough cold and flu are an unfortunate fact of life; food is one of the best ways to combat such illnesses. Super foods help you in strengthening your immune system, increase body energy and enhance your mood as well. Super foods are nothing but a balanced mixture of a variety of foods that provide the Recommended Dietary Allowance (RDA) of nutrients:

1. Dates:

Regular intake of dates keep your body warm during winters

Regular intake of dates helps your body to stay warm during winters. It contains a lot of minerals, vitamins and health benefitting phytonutrients and most importantly they are easily digestible. The lower fat content present in dates helps you keep your weight in check. Dietary fiber (6% of daily nutritional value (DNV)) – Dates help move waste smoothly through your colon and help prevent LDL (bad) cholesterol absorption by binding with substances containing cancer-causing chemicals. Iron (1% DNV) – a component of hemoglobin in red blood cells, determines the balance of oxygen in the blood. Potassium (5% DNV) – an electrolyte, helps control your heart rate and blood pressure. B-vitamins contained in dates, such as the carotenes lutein and zeaxanthin, absorb into the retina to maintain optimal light-filtering functions and protect against macular degeneration. Vitamin A (1% DNV) – protects the eyes, maintains healthy skin and mucous membranes, and even protects the lungs and mouth from developing cancer. Tannins, which are flavonoids as well as polyphenolic antioxidants, fight infection and inflammation and help, prevent excessive bleeding (anti-hemorrhagic). Vitamin K is a blood coagulant that also helps metabolize your bones. Copper, magnesium, manganese, vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin are also present in dates and provide their own unique preventive and healing functions. Together, these cofactors help your body metabolize carbohydrates, protein, and fats. Eating dates in moderation can contribute to many health benefits, such as protecting against damage to cells from free radicals, help to prevent a stroke, coronary heart disease and the development of colon, prostate, breast, endometrial, lung, and pancreatic cancers.

Also Read: Food for thought

2. Cacao

Cacao best natural sources of antioxidants, iron, magnesium and zinc

Cacao is one of the best natural sources of antioxidants, iron, magnesium and zinc. Zinc is an important trace mineral important for better immune function. Anandamide which can naturally boost your mood & create a sense of elation; it can also boost serotonin levels in the brain which is another feel-good chemical, these chemicals can then boost brain calming hormones that can relax us if we are feeling stressed & restore feelings of well-being. Flavanols that boast anti-inflammatory health benefits as well as complex antioxidants also known as polyphenols. Flavanols & polyphenols can protect against cardiovascular disease, reduce the risk of stroke, improve blood circulation, reduce “bad” cholesterol & prevent hardening of arteries. Polyphenols antioxidants can also protect our cells from premature oxidation or destruction & help us look & feel younger for longer.

Also Read: Indian Hemp: Neglected Pharmacological Treasure Trove

3. Ginger

Ginger is a powerhouse root veggie that’s packed with medicinal qualities

Raw ginger root is used both in cooking and in herbal medicine. Ginger is a powerhouse root veggie that’s packed with medicinal qualities such as antimicrobial properties and anti-nausea benefits. Additionally, a chemical in ginger called Gingerol helps decrease inflammation and blocks nerve pathways that process pain. Consuming ginger may help limit nausea and motion sickness and may help treat arthritis by decreasing inflammation. It also contains small amounts of fiber, essential vitamins and minerals, but due to the small amount usually consumed in any given meal, it is unlikely to greatly affect your nutrient intake. Macro nutrients – one-fourth cup of ginger contains 19 calories, 0.2 grams of fat, 0.4 grams of protein and 4.3 grams of carbohydrate, including 0.5 grams of fiber. Higher consumption may cause heartburn,stomach upset and diarrhea and may interfere with certain medications, including blood thinners, diabetes medication and blood pressure medications. Vitamins – eating 1/4-cup of raw ginger would provide you with 2% of the daily value for both vitamin B-6 and vitamin C, as well as smaller amounts of niacin, riboflavin, folate, thiamine and vitamin E. Vitamin B-6 is necessary for metabolism, immune function and red blood cell function, and vitamin C is important for healing wounds and for limiting damage to your cells from free radicals. Minerals – while one-fourth cup of raw ginger only provides very small amounts of iron, calcium, phosphorus and zinc; it contains 3% of the DV for magnesium and potassium. Magnesium is used for metabolism, forming proteins and muscle and nerve function, and potassium helps lower blood pressure levels and maintain proper heart and digestive function.

Also Read: Study: Increasing Protein and Dairy Intake Reduce Burden of Diabetes

4. Spinach

Low in calories rich in minerals, vitamins, antioxidants and omega 3 fatty acids

Spinach’s nutritional value indicates that it is extremely nutrient dense. It is low in calories yet rich in minerals, vitamins, antioxidants and omega 3 fatty acids. Spinach is also loaded with flavonoids which act as antioxidants and can protect the body from free radicals which is an essential health benefit all year round, but especially during winter when we are more likely to catch cold or flu. The iron rich food can also improve energy levels as iron is an important component of haemoglobin which transports oxygen to the body cells.

Also Read: Can Millets Be the Answer to India’s Nutritional Problems?

5. Carrot

This crunchy veggie carries vitamin C, vitamin K, folate, iron, and potassium, all of which are important for fighting off germs during cold and flu season

This root vegetable contains high amounts of beta carotene which the body converts into vitamin A. Vitamin A is a key nutrient in the immune function, helping to protect against infection and reduce the risk and duration of respiratory illness by keeping our lungs healthy. It is an excellent food to protect the skin from ageing. Carrots also contain loads of vitamin A for healthy eyes, on top of fiber for good digestion. Plus, this crunchy veggie carries vitamin C, vitamin K, folate, iron, and potassium, all of which are important for fighting off germs during cold and flu season.

Also Read: Healthy Lives: Everyone, Everywhere

6. Pomegranate

Pomegranate may have heart health benefits by improving your cholesterol profile and protecting LDL (bad) cholesterol from oxidation

Pomegranates are rich in vitamin C and contain folate, vitamin K and potassium. There is some research to suggest that pomegranate may have to heart health benefits by improving your cholesterol profile and protecting LDL (bad) cholesterol from oxidation.

Also Read: Importance of Nutrition for Improving Academic Score

7. Cinnamon

Ground cinnamon is a good source of calcium and iron

Ground cinnamon is a good source of calcium and iron, which are required for good immunity and maintaining healthy red blood cell production. Research suggests this spice may also help to lower blood sugar levels.

Also Read: Regular consumption of fruits cuts death risk

About the author

Nidhi Dhawan is a dietitian with experience of 21 years in the field. Ms. Dhawan practices at Diet Zone, Delhi. With BSc in Home Science from Lady Irwin college, DDPHN from IHE, Delhi and Diploma in Preventive & Promotive Healthcare from Apollo Hospitals, she is a lifetime member of Indian Dietetic Association. Her expertise is therapeutic diets like chronic kidney disease, coronary artery disease, chronic obstructive pulmonary disease, polycystic ovary disorder, diabetes type 1 and 2, chronic liver disease, jaundice, weight management, kids and infants nutrition etc.

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Health and Wellness Coach Platform for Industrial Workers

InnoHEALTH Magazine — Fri, 31 May 2019 10:59:45 +0000

Inappropriate diet, relationship problems, stress and lack of physical activity lead to chronic diseases and other health issues, such as obesity, diabetes, heart conditions, depression, and even some types of cancer. An unhealthy lifestyle and its consequences have a direct impact on acompany’s productivity and on the life of the employees and their families. keeping this in mind, the SESI Innovation Center for Health Technologies, Brazil, has created a health platform aiming to bring health and wellbeing for the industry workers.

According to a recent study published in the scientific journal Lancet shows that about 9.15% of the world population was considered obese in 2016, which implies around more than 700 million people on the planet. The World Health Organization (WHO) declared that obesity is one of the biggest public health problems in the world. According to a projection by the same study, for 2025 about 32% of the world adult population will be considered overweight and more than 10% obese.

According to the WHO, chronic diseases are one of the leading causes of death in the world, whereas more than 40% of these deaths (16 million) were premature and could have been avoided by simple interventions.

Besides that, chronic diseases account for 65% of all health expenditures in the world. In Brazil, it is estimated that chronic and noncommunicable diseases will cause a total loss of 8.7% in GDP by 2030, which is equivalent to approximately US $ 184 billion. According to the WHO, chronic diseases are one of the leading causes of death in the world, whereas more than 40% of these deaths (16 million) were premature and could have been avoided by simple interventions. By reducing the risk factors for chronic diseases, the number of premature deaths could be reduced by half. For this reason, it is crucial to stimulate behavioral changes related to health habits.

About the author

Fernanda Vargas Amaral is a Ph.D. in Sports Medicine and works at SESI Innovation Center for Health Technologies, in Brazil.

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Non-Pharmacological Management of COPD

InnoHEALTH Magazine — Wed, 17 Apr 2019 08:46:29 +0000

Chronic Obstructive Pulmonary disease (COPD) is a chronic inflammatory condition of the lungs causing obstructed airflow from the lungs (previously known as Chronic Bronchitis and Emphysema). Most common symptoms are chronic cough, sputum production, and breathing difficulty. Risk factors for COPD are smoking, indoor air pollution (biomass fuel used for cooking and heating), outdoor air pollution and occupational dust and chemicals (vapors, irritants, and fumes).

COPD is the fifth leading cause of death as per World Health Organisation 2002 report and likely to be the third leading cause by 2030. It is not only deaths, but the financial burden on individuals and the countries is huge. Regular follow-up with the doctor and taking medication regularly is one part.

Non-pharmacological interventions (Pulmonary rehabilitation) which are useful in the management are:

Smoking cessation- most important, it helps in a further decline of lung function and symptom improvement

Diet- those with high BMI (body mass index) increased work of breathing – should lose weight. Those with low BMI-with reduced muscle mass will have a weakness: nutritional supplementation advised

Exercise- increasing muscle strength, breathing techniques – such as Pranayama are proven to be helpful

Occupational safety- strategies aimed at reducing the burden of inhaled particles and gases

Vaccination- flu vaccination and pneumococcal vaccines help in reducing exacerbation of COPD

About Aware Gleneagles Global Hospitals

Our 300 bedded L. B. Nagar Hospital consists of seven-operation theatres with advanced quaternary care facility with state-of-the-art infrastructure certified by NABH, NABL & HALAL. The hospital caters to several key specialties including oncology, neurosurgery, and liver diseases besides various ailments. It brings advanced technologies that drive new and more effective treatments. Aware Gleneagles Global Hospitals cater to several overseas patients suffering from various disorders such as liver ailments, kidney failures, breast cancer, leukemia, neurological disorders amongst others. We have an international reputation as a center of excellence for advanced clinical care.

Aware Gleneagles Global Hospitals is part of Parkway Pantai, a fully owned subsidiary of IHH Healthcare. In India, we operate as a chain of multi-super specialty hospitals offering tertiary and quaternary healthcare services with over 2,000 beds and state-of-the-art, world-class hospitals in Bangalore, Chennai, Hyderabad, and Mumbai.

We aim to strengthen and expand our leading market position as a destination for multi-organ transplant for patients from India, Africa, the Middle East, and South East Asia. We are committed to further our aspiration of making quality healthcare more accessible to all. Website: www.gleneaglesglobalhospitals.com

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New Age Solutions for Diabetic Care

InnoHEALTH Magazine — Wed, 13 Feb 2019 10:47:37 +0000

Diabetes may not have a medically approved cure yet, but it sure can be turned a few knobs down with a well-balanced diet, regular exercise, and medication. Of course, one should follow a doctor’s advice for a lifestyle change. In the real world though, you look longingly at those French fries and convince yourself a few wouldn’t harm. Or you hit the snooze button and tell yourself, I will go for that long run tomorrow. And on and on you go, till your next visit to the Principal’s office, aka your doctor, where you hope miraculously for an improved report card. You are not alone my friend. Sticking to a regime requires discipline or an occasional reminder from your wellwishers (if you were me). A sight towards your goal and how far you have come in conquering it help matters further. Thankfully, plenty of new-age start-ups are here to make diabetes management and lifestyle changes easier.

Take for instance Life In Control and Wellthy Therapeutics. These digital platforms connect patients with doctors and coaches and provide personalized care in terms of diet and exercise plan. Users can create long-term health goals, follow-up daily tasks and keep tabs on their health profile including HbA1C and glucose levels, track medicines intake and understand how their daily routine affect these measures. These start-ups also give doctors the flexibility of reaching out to patients outside their clinical hours as well as to create and coach them on their personalized care plans. In the language of numbers, Life In Control has over 100 doctors on the platform and appears to have helped over a lakh patient with their app. Wellthy Therapeutics took the approach of a pilot program with diabetic patients and claims to have helped reduce both HbA1C levels by a little over 1% and an average weight reduction of 3.4 kgs over 16 weeks. It also got an endorsement by Asia’s largest diabetes association, Research Society for the Study of Diabetes in India. Both the apps are available for download on Android and iOS platforms.

Adding to the growing list of startups are those that detect blood glucose and connect directly to your smartphone. BioSense SYNC, for instance, is a compact Glucometer with Bluetooth connectivity to a user’s phone. It provides a detailed analysis of blood sugar data collected over a number of days. Similar to other diabetes management apps, a user can map their glucose data with their eating and exercising habits. Taking these interventions a step further, the start-up BeatO not only provides a smartphone Glucometer but also a range of diabetic friendly food products to munch upon. Patients can order medicines, sync their fitness devices and count calories on food items consumed. As of today, BeatO has served more than 25000 customers with a daily user add-on of 75-100. Most of these diabetes management apps can instantly connect a patient to a diabetic coach in case the sugar levels are off, and alert the patient’s family as well on concerning trends.

Complimenting these health management gurus, patients are also likely to benefit if there were devices providing at home diagnosis for diabetic complications, such as neuropathy, kidney malfunction or diabetic retinopathy. Scintiglo by Cutting Edge Medical Devices, Anupath by PathShodh and Sparsha by Yostra Labs have created Point of Care (PoC) tests to detect the first two complications. Scintiglo is a small handheld device that detects urinary proteins (should be trace levels in a healthy individual) at a low cost with remarkable accuracy and connects to a smartphone through a custom app. Anupath uses unique test strips for detection of specific biomarkers of diabetes, while also eliminating the need of usual sample preparation that one sees in clinics. Patients can get a comprehensive reading of their plasma and urine protein levels, HbA1c levels blood glucose and hemoglobin. While Sparsha, as the name suggests, focuses on touch-based tests that can diagnose diabetic peripheral neuropathy and send reports via users’ smartphone. Funded by the Department of Biotechnology grant (BIRAC), these start-ups focus on low-cost solutions, so an average user can save money on constant check-ups. Low costs also allow these start-ups to cater to rural segments of India, where a healthcare worker can refer patients to tertiary hospitals based on initial reports by these devices.

The complication of retinopathy, as mentioned above, relates to the slowly progressive disease of the eye and is one of the leading causes of blindness in diabetic patients. This segment is addressed by start-ups like ChironX and Artelus that use artificial intelligence to detect or monitor diabetic retinopathy risks from retinal image scans. Both the start-ups have achieved high accuracy of detection (over 95%) while the technology of AI confers an easy benefit of scanning retinas at a much faster speed to doctors and hospitals. Artelus also boasts to have saved over 3900 eyes so far from diabetic complications.

Given the burden of diabetes in every aspect of life (behavioral, physiological and financial), being handheld into recovery could be motivating for many patients. For maximum impact, we need to reach the furthest demographic corners of India, as diabetes has a growing prevalence in all sectors of the country. Infact, why wait for diabetes to knock at your door? One can also mitigate pre-diabetic conditions or reduce the chances of developing diabetes later in life. These start-ups aim to provide that ecosystem, where a patient can be led into an improved, healthy lifestyle at minimal costs. And just as it is heartening to see the growing awareness of Indians towards their health, it is equally imperative that these solutions are also as democratic as possible. Importantly in a booming start-up scenario, maintaining data integrity, complete transparency between doctors, patients and companies as well as strict adherence to ethical standards would go a long way in ensuring patient trust in this system.

About the author

Urvashi (Raheja) Bhattacharyya is a Biomedical Science graduate from Delhi University and a Ph.D. from National Centre for Biological Sciences. When not running behind her toddler, she spends time reading stuff about the brain, AI, ML, and latest innovations. Writing keeps her calm.

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InnoHEALTH Magazine | Volume 4 Issue 1 | Innovation in Diabetes – Unmet Needs
Highlights

Exclusive interview of H.E Klas Molin, Ambassador of Sweden to India on “Sweden-India collaboration in the health sector”
Digital healthcare
DISHA: Need of the hour. How crucial is DISHA (Act) for the healthcare industry?

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Welcome 2019! Another Year of Development

InnoHEALTH Magazine — Mon, 21 Jan 2019 10:54:08 +0000

Our best wishes for the Year 2019 to all our readers, advisory group and wellwishers. We have completed three years and this year has been very eventful; we have launched IC Foundation of Healthcare and Excellence (ICFHE), a not-for-profit organization for social interventions and are now connected to the community of 40,000 like-minded people. We have put this issue on the theme of “Innovation in Diabetes-Unmet needs“given India has 73 million population suffering from Diabetes and 50% of people are not even diagnosed properly which means 7% of the Indian population is diabetic. World’s 18% diabetics are in India, second largest in the world. At present, the world has 425 million diabetics which would become 629 million in the year 2045.

We intend to handle this menace by conducting awareness programs, find innovative methods to bring diagnostic tools and treatments at a lower cost with quality & behavior modification programs for preventive and curative measures.

The lifestyle changes are the key to the treatment of lifestyle diseases like hypertension, diabetes, obesity and select cancers. They cause complications for other parts of the body such as eyes, heart, kidney, and foot. People must be told of the importance of diet, exercise, and meditation in order to have a healthy lifestyle. We have taken this initiative and created a website to raise awareness of the latest scientific interventions www.experimentswithsugar.in

We intend to publish articles regularly of common interest and would also encourage the professionals in this field to share their experiences through our magazine. Our team participated in ESICON 2018, to learn latest on the diabetes treatment from the top experts. We have also surveyed the clinicians for their unmet needs and will soon be releasing the findings.

We plan to have the next issue on the theme Cyber4Health: security and privacy issues linked with the health sector and their solutions. Healthcare providers are welcome to share their articles and help us increase awareness in this new arena. Our cybersecurity training programs for senior officers of the Armed Forces and various healthcare organizations were very well received.

What is new in the kitty for 2019-a delegation visit to Sweden during the month of May for B2B meetings and Vitalis conference; regular club meetings, InnoHEALTH magazine issues, and webinars to promote and foster innovations; our annual international InnoHEALTH conference in October in New Delhi.

We request you to join in various initiatives and make your contributions towards a better world.

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