Lifestyle, Uncategorized

How to Reset Hormones In Just a Weekend?

Yes, it is totally possible to make or break your hormone balance over a weekend.

Hormones are chemical messengers that will tell your body and its organs to function in a specific way. When hormones go out of balance, we end up with issues like hypothyroidism, obesity,  PCOS, insomnia, Diabetes , endometriosis, low sperm count, fibroid. While treating these issues, doctors focus on the specific hormone that is causing the issue.  They do not treat the core issue of hormonal imbalance in the body. No hormone can carry out its function optimally without interacting with or influencing other  hormones .

What majority of people focus on are the major hormones namely:

  • Thyroid
  • Insulin
  • Estrogen(women) or Testoserone(men)
  • Progesterone

Some of the other hormones that often get neglected but are responsible for keeping us happy, calm, and energetic are

  • Serotonin – Happy hormone that stabilizes mood
  • Dopamine – Pleasure hormone responsible for motivation and focus
  • GABA – induces calm, sleep , reduces anxiety and fear .
  • Cortisol –stress hormone and affects insulin sensitivity and sleep
  • Melatonin –hormone responsible for sound sleep
  • Growth hormone – GH Improves muscles mass and heart health
  • DHEA – Fights fat accumulation and essential to produce sex hormones

 

Overlooking these lesser known hormones are also the reason for us becoming moody, having mood swings and low energy levels, suffering from depression , being unable to sleep well, and having high levels of stress.  These issues will not get better with medication for hormonal imbalances.

What does a weekend mean for many?

We have created a norm of struggling and stressing ourselves through the week and pushing ourselves just to relax over the weekend.

What most of us aim to do over the weekend is enjoy, relax, rejuvenate/energize ourselves for the week ahead. Many people do this by sleeping late, watching movies or television series late at night, binge eating, drinking alcoholic drinks, waking up late, eating out or ordering food from outside.

While we believe that doing all or some of the things listed above is what is bliss and relaxation, what we are actually doing is disrupting our  circadian /biological clock and thus the hormonal balance in our body.

Doing any of these, could also increase inflammation, toxins,  stress hormones, insulin resistance and interfere with the production of serotonin, melatonin, thyroid, DHEA, GABA and dopamine Progesterone in women and testosterone is men.

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How can we make a weekend work towards our hormonal harmony?

Do what you really want the weekend to do to you – Relax, rejuvenate and energize.

Relax – By listening to your favourite music, by meditating, by having a full body massage and deep conditioning hair and skin  with herbal oil or any oil + essential oil of your choice. (Remember the weekly ceremonial oil bath that we used to have a few decades ago?) This will increase your serotonin, melatonin, GABA , reduce cortisol and ofcourse improve your skin and hair.

Rejuvenate – By sleeping on time, waking up by sunrise and getting a morning workout, be it a beach run or a hike will set your circadian clock. This will increase your dopamine, serotonin , insulin sensitivity and also help you detox.

Energize – Nourish your body and soul , with home-made food and family. Cook and eat as a family,  meet and spend time with real people (in person not via Whatsapp or Messenger)

Doing these will also help us in calming down and  improving energy levels, sleep , productivity , fat burn and metabolism.

Spending weekends like this often will make you enjoy life, and also weekdays , so you don’t have Monday morning blues

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How do you spend your weekends? Let us know in comments

 

Lifestyle, Uncategorized

How do gadgets affect your child’s health?

Is too much screen time affecting your kid’s health and kitchen?

In the recent times, the term ‘screen time’ has become popular among parents. It is defined as the time spent in front of a screen such as television, tablets, phone and other electronic gadgets.

With the rates of childhood obesity, juvenile hypertension and other childhood diseases reaching a high, parents of this generation need to ask themselves the question, ‘What is the reason behind these?’

There are three critical factors that shape a child’s health

  1. Nutrition
  2. Activity levels
  3. Sleep

 

How could something as simple as watching Television, tablets and phone interfere with these critical factors mentioned above?

 

Nutrition

Nutrition not only implies eating healthy food, but also eating it in the right proportion. Children are intuitive eaters, meaning they tend to be more in touch with their body and hunger cues compared to adults. However, they lose this ability, to know how much should they eat when they are distracted with devices or when their plate is filled with processed food.

There was a time when parents or grandparents used to carry the child and tell them stories and play with them while feeding them. Today’s harsh reality is that we see parents feeding their children while the latter are watching television/tablet/phone. In order to ensure their children eat faster and with minimum fuss, parents allow them to watch cartoons or play games on television and hand-held devices. As children don’t realise what and how much they eat, they are more likely to have digestive and metabolic problems by their early teens.

With food industry and media targeting parents and children with their well-planned advertising campaigns, consuming food marketed by them as healthy is very common. Further, with celebrities endorsing such products it makes the children happy and proud to consume these. It doesn’t take much effort to fill children’s lunch/snack box with the latest products launched in the market as it’s easy and less time-consuming. While we fill our kitchen shelves, with products of Standard American Diet (SAD) we should ask ourselves the question: Is there anything unhealthy/bad about these?

Most of these products contain hydrogenated fat (they type that clogs the arteries), artificial flavours and colours, thickening agents and preservatives. These are known carcinogens and harmful to the body’s metabolism and are linked to issues such as ADHD, Autism, and depression.  Apart from these, they also contain other toxic chemicals, MSG(mono sodium glutamate) and high amounts of sugar & salt, to increase the shelf life and it’s taste.

Dr. David Kessler in his book, ‘The end of overeating’ says that consuming foods with high amounts of sugar and salt causes a change in the taste buds and brain’s chemistry. Subsequently, naturally sweet /normal home food will not please the tongue. This explains why children who are exposed to such junk food want to snack only on those , and never try real fruits, vegetables or fresh homemade food.

Pro Tip – In order to ensure your children eat right, be the change and the role model. When parents start eating healthy and fresh food, it will inspire and motivate the younger ones to try those. Involve the younger ones in grocery shopping , cooking and avoid bribing them with gadgets or food.

Activity Levels

It is recommended that children up to the age of 21 should have physical activity of 60-90 minutes per day. With the ever-increasing pressure and study load from our education system, children don’t get enough time to play outside. Moreover, with whatever little time is left for play, children are getting addicted to gadgets and sit on the playground playing video games, watching videos or using social networking sites. As their device usage increases, their activity, social interaction, and attention span reduces considerably.

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Little do we realise the effect of devices on their brain and behaviour. Several studies have already pointed out that there is a delay in cognitive development in children who are exposed to too much electronic media. Additionally, since their skull is not as hard as that of adults, the radiations from mobile/tablet/gadgets can easily penetrate their skull and cause damages in their brain.

Pro Tip – Give them your attention and not a gadget. Let children play real games and not video games. This will not only improve their fitness, immunity, attention span and social skills, but will also ensure their brain develops faster.

Sleep

Both the issues detailed above creates a third issue. The chemicals and sugar in the junk food keeps the brain excited and lack of physical activity compounds it by not making the body tired enough to sleep. As a result, children don’t sleep on time, which disrupts their sleep cycle. Parents again give children gadgets or turn on television to calm them down or make them sleep. Though this sounds like a great idea, it only does the opposite.

The light emitted by these devices are largely from blue light spectrum which is outside human visibility spectrum. The blue light doesn’t let pineal gland secrete the sleep hormone – melatonin and interferes with the circadian rhythm and sleep cycle. Good quality sleep is a non-negotiable factor for immunity, physical and cognitive growth in children.

Pro Tip – Create a healthy sleep routine and stick to it. Avoid gadgets an hour before bed time and remove the television from the bedroom. Use this time to connect with family. Either coach your child to sleep by themselves or sing lullabies & read stories to them to make them sleep.

As parents earn more, and spend less time with the children, they compensate it with things like processed food, gadgets, and other indoor game consoles. Though these things keep children engaged, we often forget their real need and negative effect of these conveniences.

Word of advice

  • The family that cooks and eats together, stays together.
  • Educate your child on better food choices so they don’t get swayed by advertisements.
  • Real games and physical activity for about 60-90 minutes a day.
  • Give them your time, love and attention, not gadgets
  • No gadgets an hour before bed.

One of the best ways to show care and love to your children is to make fresh homemade food and spend quality time with them. This will improve their immunity, metabolism and mental health which will equip them to be fit and sound for a whole life.

 

This article was originally written for  the online magazine ‘Complete wellbeing’.

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Food, Uncategorized

Healthy Chocolate Ice cream in 2 minutes

If any mom realises a chocolate ice cream can be made at home within 2 minutes with just 4 healthy ingredients, she would definitely not let her child have a store-bought ice cream. Store bought ice creams are not just sugar laden, but also in additives such as artificial colours, flavours and preservatives which are known to cause health problems not just limited to obesity, ADHD, behavioural issues and cancer .

This recipe serves 3 and uses just 4 ingredients , more can be added according to your family’s tastebuds. The main ingredient avocado is nutrient dense and contains good fats . It is also rich in vitamin A, E, K, B6 , C , Folate and Magnesium.

Ingredients

  • 2 avocados/butter fruit
  • 250-300 ml chilled whole milk ( Raw milk is the best option)
  • Organic cacao powder( yes, cacao and not cocoa. more details on this at the end)
  • 4-5 tbsp of unrefined cane sugar or date syrup
  • Almonds, Cashews and Pistachios( Optional)
  • Cardamom Powder (optional)

Method

  • Cut avocados vertically into two halves. Remove the seed and scoop the flesh with a spoon.
  • Transfer all ingredients except the nuts to a blender , Blend it for 30-45 sec. ( Can be even mashed with hand and mixed in a vessel if you wish to skip using the blender)

Tada… The easiest and healthiest chocolate ice cream you can ever imagine is ready.

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Transfer the mixture into a bowl and serve at room temperature or chilled.

If you are adding nuts, add it at the end and blend once. This will add a crunch factor to the ice cream.

If you find the mixture too thick, add little more milk and blend again. If it is too dark or bitter for your taste, add a little more sugar or date syrup.

 

What’s the difference between cacao and cocoa powder?

Cacao is the unprocessed, powdered cacao beans. Rich in Copper, Selenium, Iron, Magnesium, Manganese, Zinc, Vitamins and antioxidants.

Cocoa is cacao processed at a higher temperature and with alkali and usually had added sugar. This changes its nutrients, and structure at the molecular level and doesn’t offer much health benefits. While you read about dark chocolate being good for heart, it’s the cacao that is actually meant. However, when it reaches the magazines and newspapers, it is modified to be read as chocolate. Forget about chocolate (dark/milk) you eat being heart protective, the way it is processed will just clog your arteries.

How about the chocolate milk that we give kids? Be it boost, bournvita , nesquik or milo; it is highly processed, loaded with sugar, salt , synthetic vitamins and chemicals which will harm kid’s health.

Read more about hidden sugar in processed foods here.

If you want to give milk to your child by altering the taste, try cacao powder, or home-made dry fruit powder like almonds with cardamom or fennel seeds. They are wholesome, nutritious, delicious and give the real energy boost.

If they don’t like milk, just chill. Milk is not the only source of calcium/protein in this world.

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