The Vagus Nerve: A Secret to Health
Have you ever wondered how your body manages to stay balanced, even when you are stressed, tired, or overwhelmed? What if there were a “superhighway” inside you, quietly working to keep your heart steady, your mood calm, and your digestion smooth? Thus, a superhighway exists, and it’s called the vagus nerve. But what exactly is the vagus nerve, and why is it so crucial to your health? Let’s dive in and explore the hidden power of this fascinating nerve and how you can harness it to improve your well-being. The vagus nerve, a critical component of the parasympathetic nervous system, is often referred to as the body’s superhighway. It plays a vital role in controlling a wide range of bodily functions, including mood, immune response, digestion, and heart rate. The vagus nerve’s extensive reach and influence on various physiological processes make it an attractive target for treating numerous health conditions. This article explores the importance of the vagus nerve in maintaining health, supported by scientific research. [1] Anatomy and Function of the Vagus Nerve: The vagus nerve’s sensory functions are divided into two components: Somatic components – these are sensations felt on the skin or in the muscles. Visceral components – these are sensations felt in the organs of the body. Sensory function of the vagus nerve includes: Providing somatic sensation information for the skin behind the ear, the external part of the ear canal, and certain parts of the throat Supplying visceral sensation information for the larynx, esophagus, lungs, trachea, heart, and most of the digestive tract Playing a small role in the sensation of taste near the root of the tongue Motor function of the vagus nerve includes: Stimulating muscles in the pharynx, larynx, and the soft palate, which is the fleshy area near the back of the roof of the mouth Stimulating the muscle in the heart, which helps to lower the resting heart rate Stimulating involuntary contractions in the digestive tract, including the esophagus, stomach, and most of the intestines, which allow food to move through the tract [1] Anatomical Overview: The vagus nerve is the tenth cranial nerve and has the most extensive distribution of any cranial nerve. It originates in the medulla oblongata and extends down to the abdomen, innervating structures in the neck, thorax, and abdomen. It carries five types of fibers: general somatic afferent, general visceral afferent, special visceral afferent, general visceral efferent, and special visceral efferent fibers, enabling it to transmit a variety of sensory and motor signals. Functions: The vagus nerve helps regulate critical bodily functions, including heart rate, digestive processes, and respiratory rate. It also plays a crucial role in the autonomic nervous system, balancing the body’s sympathetic and parasympathetic responses. It serves as a communication highway between the brain and the gut, influencing gastrointestinal function and playing a role in the brain-gut axis. [1] Vagus Nerve Problems Nerve damage: Damage to the vagus nerve can result in a range of symptoms because the nerve is so long and affects many areas. Potential symptoms include: Difficulty speaking Loss or change of voice Difficulty swallowing Loss of the gag reflex Low blood pressure Slow or fast heart rate Changes in the digestive process Nausea or vomiting Abdominal bloating or pain Depression and anxiety in people with breathing problems or heart disease Health Benefits and Therapeutic Potential: Mental Health: Depression and Anxiety: Vagus nerve stimulation (VNS) is an effective treatment for refractory depression and anxiety disorders. VNS can modulate brain regions involved in mood regulation and has been approved by the FDA for treating treatment-resistant depression. [2] Stress Resilience: The vagus nerve is involved in the body’s stress response. Increasing vagal tone through practices like meditation and yoga can enhance resilience to stress and improve mental health. [2] Inflammation and Immune Response: Anti-Inflammatory Effects: The vagus nerve has anti-inflammatory properties and can modulate the immune response. It activates the cholinergic anti-inflammatory pathway, which inhibits the production of pro-inflammatory cytokines like TNF-alpha. Chronic Inflammatory Diseases: VNS is being explored as a treatment for chronic inflammatory diseases such as rheumatoid arthritis, Crohn’s disease, and ulcerative colitis. Its ability to reduce inflammation can provide significant relief for patients with these conditions. [1] Cardiovascular Health: The vagus nerve dysfunction can cause both slow and fast heart rates, depending on the type of dysfunction. Overactivity can lead to bradycardia (or slow heart rate), while disease causing insufficient activity of the vagus nerve can lead to tachycardia (fast heart rate). Heart Rate and Blood Pressure: The vagus nerve helps regulate heart rate and blood pressure. VNS can improve heart rate variability, which is a marker of cardiovascular health and stress resilience. Heart Failure and Arrhythmias: Research indicates that VNS can be beneficial in treating heart failure and preventing arrhythmias, potentially reducing the risk of sudden cardiac events. [1] Digestive Health: Experts believe that damage to the vagus nerve may also cause a condition called gastroparesis. This condition affects the involuntary contractions of the digestive system, which prevents the stomach from properly emptying. Symptoms of gastroparesis include: Nausea or vomiting, especially vomiting up undigested food hours after eating Loss of appetite or feeling full shortly after starting a meal Acid reflux Abdominal pain or bloating Unexplained weight loss Fluctuations in blood sugar Some people develop gastroparesis after undergoing a vagotomy procedure, which removes all or part of the vagus nerve. Gut-Brain Axis: The vagus nerve is a crucial component of the gut-brain axis, mediating communication between the brain and the gastrointestinal tract. It helps regulate digestive processes and maintain gut health. [1] Regulating Vagus Nerve Function Through Diet and Lifestyle: You might be wondering: how can you keep your vagus nerve in top shape? The good news is that there are simple lifestyle and dietary changes you can make to support your vagus nerve’s function. Diet Prebiotics and Probiotics — these are not just buzzwords — they are vital for your gut health and, by extension, your vagus nerve. A healthy gut supports a healthy vagus nerve.
Beyond Calories: Unleashing the True Power of Food
Imagine meticulously counting every calorie, celebrating small victories when you stick to your daily limit, only to feel sluggish, irritable, or downright unhealthy. Sound familiar? The truth is, while calorie counting can help with weight management, it often overlooks something far more important – nutrition quality. In this blog, we’ll explore why focusing solely on calories might be sabotaging your health and how embracing a more holistic approach can transform your well-being. Ready to go beyond the numbers? Let’s dive in! The Calorie Counting Conundrum When it comes to nutrition, not all calories are created equal, especially when ultra-processed foods (UPFs) enter the picture. These calorie-dense yet nutrient-poor foods, like chips, burgers, and sugary drinks, have become increasingly prevalent among India’s youth, as highlighted in Preety Sharma’s article “Curbing India’s Ultra-Processed Foods”¹. While calorie counting may seem effective for weight management, relying on UPFs within a calorie limit can still lead to nutritional deficiencies and poor metabolic health. Unlike whole, nutrient-dense foods, UPFs are high in added sugars, unhealthy fats, and sodium—factors linked to weight gain and metabolic disorders². This growing public health concern has prompted initiatives like the Indian Nutrient Databank (INDB) by the Indian Council of Medical Research-National Institute of Nutrition, aimed at promoting informed dietary choices and curbing the rise of non-communicable diseases³. Calories measure the energy content in food, but they say nothing about the quality or nutritional value of what you eat. For instance, a 100-calorie serving of potato chips and a 100-calorie serving of vegetables provide vastly different benefits to your body⁴. While the chips offer empty calories mostly from refined carbs and fats, the vegetables are packed with vitamins, minerals, fiber, and antioxidants⁵. Nutrient Density: A Better Metric Nutrient density refers to the concentration of essential nutrients relative to the calorie content. Foods that are nutrient-dense offer more vitamins, minerals, and beneficial compounds per calorie⁶. Leafy greens, lean proteins, whole grains, and legumes are prime examples. By prioritizing these foods, you nourish your body more effectively than by merely cutting calories. Why Calorie Counting Falls Short Quality Matters More: A diet focused on calorie restriction can inadvertently lead to choices that are low in fiber and essential nutrients. This can compromise gut health, immune function, and energy levels⁷. Satiety and Satisfaction: Nutrient-dense foods help keep you full longer, reducing the likelihood of overeating. In contrast, calorie-dense, low-nutrient options can lead to cravings and binge eating⁸. Metabolic Impact: Foods high in refined sugars and fats, despite being calorie-controlled, can disrupt insulin sensitivity and promote inflammation⁹. Whole foods, on the other hand, support metabolic health¹⁰. To promote healthier eating habits, it’s essential to move beyond mere calorie counting and focus on nutrient density, prioritizing whole, minimally processed foods that truly nourish and sustain the body. Making informed food choices requires understanding the nutritional value of foods and how they affect your overall health. Educate Yourself on Nutrients Understanding macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals) is essential. Utilizing tools like the MyPlate Plan¹¹ can help you determine appropriate portions and balance in your meals. Read Food Labels Carefully Examining food labels allows you to assess the nutritional content of products. Look for items low in added sugars, saturated fats, and sodium, and high in essential nutrients like fiber, vitamins, and minerals¹². Plan Meals Ahead Planning meals ensures a variety of foods from different food groups, promoting a wide range of nutrient intake. This practice also helps in making healthier choices and avoiding impulsive eating¹³. To prioritize nutrient density in your diet: Choose Whole Foods: Opt for fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit Ultra-Processed Foods: Reduce intake of packaged snacks, sugary beverages, and fast food¹⁴. By focusing on the quality of your calories, you can ensure your body receives the nutrients it needs for optimal function. The Calorie-Nutrient Window: A Fresh Perspective To truly understand the impact of our food choices, it helps to think beyond numbers and labels. One helpful way to visualize this is by applying a framework inspired by the Johari Window, traditionally used to explore self-awareness to nutrition. In this model, foods are grouped based on two key criteria: their calorie content (low or high) and their nutrient density (low or high). This gives us four categories of foods… 1. High-Calorie, High-Nutrient Foods – “Energy Boosters”: Perfect for people needing more energy (such as children, adolescents, athletes, or individuals recovering from illness), these foods are dense in both calories and nutrients. They support muscle growth, brain health, and overall vitality. Examples: Mixed nuts chikki and peanut chikki, nuts and seeds (e.g., almonds, walnuts, flaxseeds, sunflower seeds), eggs and fatty fish like surmai (kingfish), traditional Indian desserts such as rasgulla, gajar halwa, kaju katli, kheer, barfi, pedha, and besan laddoos, along with fruit juice combinations like aam ras (mango pulp), banana-dates milk smoothie, pomegranate-banana blend, and banana-strawberry blend, dark chocolate, millet-based cake, etc. These foods provide a concentrated source of calories, healthy fats, proteins, and micronutrients. Who can use them? Children and adolescents (for growth and development), Malnourished individuals, People aiming for healthy weight gain, Those involved in extensive physical activity, Athletes, Individuals recovering from illness or surgery. Frequency: Daily, but with controlled portion sizes to avoid excessive calorie intake Portion Size: Nuts/seeds: A small handful (15-20 g) Chikki: 1 small piece (20-30 g) Indian sweets: 1 small serving (30 g) Fruit juice combinations: ½ glass (125ml) Fatty fish: 1 medium fillet (100 g) Eggs: 1–2 per day (50g) Dark chocolate: 1 small square (15 g) 2. High-Calorie, Low-Nutrient Foods – “Caloric Bombs” These are the foods we often crave but should consume sparingly. They’re high in sugar, refined fats, and additives while offering very little in terms of essential nutrients. Regular consumption can contribute to weight gain and chronic disease. Examples: Samosa pav/vada pav, chips and packaged namkeens, sugary drinks and soft drinks, Indian sweets like jalebi, gulab jamun, soan papdi, balushahi, bakery items such as cream rolls, pastries, croissants, puffs, white bread, certain cereals like arrowroot, sabudana and alcohol containing drinks, etc These
Vitamin B12 Deficiency Is More Common in India Than You Think!-Here’s what you need to know
Let’s look at Rajiv, a 60-year-old man who developed numbness, a ‘pins and needles’ sensation, tiredness and fatigue, trouble walking, and joint pain. He initially thought it was an age-related issue, but after taking a blood test, the reason was revealed to be a B12 deficiency. This may not be relevant to just Rajiv; in fact, many studies report that B12 deficiency is very common in India¹. This ‘invisible deficiency’ occurs due to insufficient levels of Vitamin B12, also known as Cobalamin. It is a water-soluble vitamin that is involved in forming red blood cells, making DNA, aiding energy metabolism, supporting brain function, and keeping nerves healthy. It can also prevent megaloblastic anemia. It is naturally found in non-vegetarian food sources such as chicken, egg, meat, milk, dairy products, etc. It can be fortified into different food products like cereals, plant milks, etc. Like most vitamins, B12 cannot be synthesized in the body and needs to come mainly from the diet. B12 can be synthesized by the good bacteria present in the gut, which can contribute to the daily requirement. However, to achieve this, one needs to have a good gut microbiome, which can come from maintaining good gut health². The RDA (2024) for Indians recommends adult males and females (not pregnant/lactating) to consume 2.2 µg every day³. This is where the problem lies — some either don’t consume enough to fulfill their needs or are unable to absorb enough, no matter how much they take. With age, the ability to absorb also reduces, making elders more prone to its deficiency⁴. Are you at risk of Vitamin B12 deficiency? Risk factors for vitamin B12 deficiency include: Vegetarians/Vegans: B12 is naturally found in foods of animal origin only, and hence those consuming a completely plant-based diet, like vegans and pure vegetarians, are at absolute risk. Vegetarians who occasionally consume eggs or milk and milk products like ghee, curd, chaas are still far from risk⁵. Older Adults: With age, the efficiency of the body to absorb B12 reduces, and if it’s already low in the diet, it can progress very quickly to deficiency⁴. Certain Medications: Metformin, a medication for diabetics, reduces the absorption of B12. Histamine H2 blockers and long-term proton pump inhibitors for acidity and reflux can also reduce B12 absorption⁶. Health Conditions: Pernicious anemia, Celiac disease, and Crohn’s disease – all can lead to malabsorption and affect B12 levels⁶. Stomach or Intestinal Surgery: Bariatric or GI surgeries can impair absorption by affecting intrinsic factor production or intestinal health⁶. Why does it matter? Untreated B12 deficiency can cause serious problems like severe anemia, irreversible nerve damage, and cognitive decline. It is therefore extremely important to resolve the issue as early as possible⁴. What are some symptoms you should look out for? Vitamin B12 deficiency can be slow to develop, and the symptoms can gradually intensify over time. It may also come on quickly, depending on person-to-person. It is difficult to diagnose B12 deficiency with just symptoms alone, and oftentimes it is mistaken for some other problem. Here are some symptoms to watch for: Numbness or tingling in the hands and feet Difficulty in walking and maintaining balance Symptoms of anemia – weakness, fatigue, etc. A swollen tongue Difficulty in thinking, remembering, and learning⁴ How to confirm deficiency? You can consult your physician and get a blood test done checking for serum B12 levels. A complete blood count (CBC) can be done to check for anemia. If the results are borderline or if your symptoms persist despite normal results, you can test for serum methylmalonic acid/homocysteine levels which rise when B12 levels fall⁶. How to tackle the deficiency? If you are deficient in B12, your physician may recommend B12 injections if the deficiency is very severe or high-dose supplements (1–2 mg) to restore your levels. However, one cannot fully rely on supplements forever — the diet needs to be worked on to prevent recurrence⁵. How to improve your B12 levels? Here are some food sources you can include in your diet to normalize your B12 levels: For Vegans: Consider vegan B12 daily supplements or B12-fortified foods like cereals, plant milks, etc.⁵ For Vegetarians: Include milk, curd, paneer, eggs or fortified foods daily. For Non-Vegetarians: Consume eggs, milk, chicken, fish, meat, etc. Try at least 1 boiled egg and a glass of milk daily⁵. Final Takeaways: Your diet is your first defense – Eat B12-rich foods daily or opt for fortified ones. Use supplements wisely! – B12 is water-soluble, so excess isn’t harmful, but always consult your healthcare provider. Watch your health – Fatigue, weakness, tingling? Get tested early. Regular check-ups are a must for high-risk groups. 👉 For more such credible, actionable information on deficiency diseases and other clinical conditions, refer to your copy of our book The Early Series: 🔗 Click here to get it Today! It is important to remember that a great and robust diet adequate in all nutrients is enough to help you live a healthy and disease-free life. Stay Empowered Stay Nourished Stay Blessed References: Singla, R. et al. (2019). Vitamin B12 deficiency is endemic in the Indian population. Indian J Endocrinol Metab. https://doi.org/10.4103/ijem.ijem_122_19 Chakraborty, S. et al. (2018). Prevalence in Indian adolescents. J Hum Nutr Diet. https://doi.org/10.1111/jhn.12541 RDA 2024. Harvard Health (2022). Vitamin B12 deficiency can be sneaky and harmful. https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780 Office of Dietary Supplements – Vitamin B12. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ Langan, R. C., & Goodbred, A. J. (2017). Vitamin B12 deficiency: Recognition and Management. AAFP. https://www.aafp.org/pubs/afp/issues/2017/0915/p384.html Author Nutrition with Vibha View all posts
Pros and Cons of Caffeine: What Science Says?
Caffeine is the world’s most widely consumed psychoactive substance, showing up in your morning coffee, afternoon tea, chocolates, and energy drinks. But is it a miracle compound or a hidden risk? Let’s take a closer look at what the science really says—so you can sip smarter and make informed decisions about your health. What is Caffeine? Caffeine is a natural stimulant found in over 60 plant species, including coffee beans, tea leaves, cacao pods, and kola nuts. It works primarily by blocking adenosine—a neurotransmitter that promotes sleep and relaxation. This leads to increased neuronal activity and the release of dopamine and norepinephrine, improving focus and alertness (Glade, 2010). Common sources include: Coffee and tea Energy and soft drinks Chocolate Certain medications and supplements The Pros of Caffeine 1. Boosts Mental Alertness Caffeine enhances cognitive performance, including reaction time, attention span, and memory. It’s particularly effective during periods of low alertness or sleep deprivation (McLellan et al., 2016). 2. Enhances Physical Performance By increasing adrenaline levels and releasing fatty acids from fat tissues, caffeine can improve endurance and decrease perceived exertion during workouts. 3. May Protect Brain Health Long-term intake has been linked to a reduced risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s (Grosso et al., 2017). 4. Rich in Antioxidants Coffee and tea, both major sources of caffeine, are packed with antioxidants like polyphenols that help fight oxidative stress and inflammation. 5. Reduces Fatigue and Improves Mood Caffeine elevates dopamine levels, which can improve mood and provide a sense of well-being (Hartney, 2023). 6. Aids in Weight Management Caffeine boosts metabolic rate and supports thermogenesis, promoting calorie burn. It may also suppress appetite in the short term (Glade, 2010). The Cons of Caffeine 1. Disrupts Sleep Caffeine can remain in your system for 6–8 hours, interfering with sleep onset and quality. Avoid it at least 6 hours before bedtime (Glade, 2010). 2. Heightens Anxiety High doses can overstimulate the nervous system, triggering restlessness, irritability, and even panic attacks in sensitive individuals. 3. Affects Blood Sugar Levels Caffeine may reduce insulin sensitivity, which could raise blood sugar levels—a concern for people with diabetes (Radhakrishnan & Uttekar, n.d.). 4. Risks During Pregnancy and Breastfeeding Caffeine crosses the placenta and appears in breast milk, potentially affecting fetal development and infant sleep patterns. Limit intake to 200 mg/day. 5. Fertility Concerns Studies suggest caffeine may reduce fallopian tube motility, hindering egg movement and possibly impacting fertility (Ricci et al., 2017). 6. May Cause Digestive Issues Caffeine can increase stomach acid and relax the lower esophageal sphincter, aggravating acid reflux or heartburn. 7. Contributes to Dehydration As a mild diuretic, caffeine increases urination. Be sure to hydrate adequately when consuming caffeine (FDA, 2024). 8. Potential for Dependence Regular use can lead to tolerance and withdrawal symptoms like headaches, fatigue, and mood changes (Hartney, 2023). How Much Caffeine Is Too Much? The FDA recommends up to 400 mg of caffeine per day for healthy adults—roughly four 8-oz cups of brewed coffee. Pregnant women, adolescents, and individuals with heart conditions should consume less. Safe Caffeine Intake by Age: Adults: Up to 400 mg/day Pregnant/Breastfeeding Women: Up to 200 mg/day Teens (12–18 years): Up to 100 mg/day Children (<12 years): Not recommended Global and Indian Consumption Patterns In the U.S., about 73% of youth aged 2 to 22 consume caffeine daily. Coffee and energy drinks are now more popular than soda among teens (Branum et al., 2014). In Mumbai, research reveals that young adults (18–35) typically consume caffeine through tea, coffee, and chocolate at home and prefer cola or energy drinks in social settings (Karkera et al., 2023) Final Thoughts Caffeine can be a powerful ally or a potential pitfall. Used mindfully, it offers cognitive and physical benefits. Overused, it may affect your sleep, mental health, and digestion. By understanding your tolerance and intake timing, you can enjoy its perks without risking your health. References: Glade, M. J. (2010). Caffeine—not just a stimulant. Nutrition, 26(10), 932–938. McLellan, T. M., Caldwell, J. A., & Lieberman, H. R. (2016). A review of caffeine’s effects on cognitive, physical and occupational performance. Neuroscience & Biobehavioral Reviews, 71, 294–312. Grosso, G., et al. (2017). Coffee, caffeine, and health outcomes: An umbrella review. Annual Review of Nutrition, 37, 131–156. Radhakrishnan, R., & Uttekar, P. S. (n.d.). What Are the Advantages and Disadvantages of Caffeine? MedicineNet. Ricci, E., et al. (2017). Caffeine intake and infertility: A systematic review. BMJ Open, 7(4), e013441. Hartney, E. (2023). Caffeine addiction: Symptoms, effects, and how to cope. Verywell Mind. Branum, A. M., et al. (2014). Trends in caffeine intake among US children and adolescents. Pediatrics, 133(3), 386–393. Karkera, A., et al. (2023). Consumption of caffeine throughout the day and in various environments by young adults aged 18–35 years in Mumbai. IJARIIE, 9(3), 3791–3800. U.S. FDA. (2024). Spilling the beans: How much caffeine is too much? U.S. Department of Health and Human Services. Author Nutrition with Vibha View all posts
Going Keto: Is it a Breakthrough for Weight Loss or Just a Buzz?
Picture this: you’ve tried everything to lose weight, but nothing seems to work. You finally resort to the keto diet, and the weight starts dropping. But is this weight loss sustainable? Many people chasing quick fixes end up putting their health at risk. So is the gamble with your body really worth it? Let’s explore the keto diet in more detail. What is the Keto Diet? The ketogenic diet (keto) is high in fats (75–90% of total calories), moderate in protein, and very low in carbohydrates, typically 20–50 grams a day, which is about one small roti [3]. Instead of burning glucose from carbs, the body breaks down fat in the liver, producing ketones — an alternate fuel. This metabolic state is known as ketosis, typically achieved within 2–4 days. Interestingly, keto wasn’t born as a weight loss trend. It was introduced in 1921 by Russell Wilder to treat epilepsy. The diet faded with the rise of medications but regained attention when rapid weight loss was noticed as a side effect [3]. Benefits of the Keto Diet 1. Considerable Fat Loss: Research has shown keto diets reduce BMI, waist circumference, and visceral fat more effectively than low-fat diets [1, 6]. 2. Preserves Muscle Mass: Unlike many weight-loss plans, keto helps retain muscle due to its high-fat and moderate-protein content — a reason it’s popular among bodybuilders [1]. 3. Reduces Cravings: Fats and proteins are highly satiating, which helps curb unnecessary snacking and cravings [3]. But It’s Not All Good News 1. Hard to Stick To: The restrictive nature of keto makes long-term adherence difficult, especially in Indian diets where fruits, rice, and rotis are staples. 2. Long-Term Health Risks: Experts from Harvard caution against following keto beyond 4–6 weeks due to risks like elevated LDL cholesterol, heart issues, gout, kidney stones, and nutritional deficiencies [2, 5]. 3. Keto Flu: Initial side effects like headaches, fatigue, nausea, and irritability are common during the body’s transition to ketosis [3]. 4. Weight Regain is Real: Keto doesn’t guarantee long-term weight loss. One cheat day or lack of physical activity can reverse progress and lead to weight gain [6]. Do’s and Don’ts Before Going Keto Consult a professional. Always begin under a qualified nutritionist’s guidance to make it safe and personalized. Try it for 4–6 weeks only. Avoid prolonged use unless medically advised. Ease into it. Start by cutting out refined carbs, then move to full keto. Track nutrient intake. Since keto restricts many fiber- and vitamin-rich foods, supplementation (under supervision) may be necessary. Add exercise and recovery. Include strength + cardio workouts, hydration, and adequate sleep to make it effective and sustainable. How to Exit Ketosis Safely? If you’ve done keto for 4–6 weeks or are facing side effects, it’s time to transition out: Gradually increase carbs to 50–100 g/day using complex, fiber-rich options like bajra, ragi, oats, legumes, and fruits like papaya or guava. Keep fat moderate and ensure hydration — 2.5–3 liters/day. Maintain electrolyte balance through sodium (salt, fish), potassium (spinach, bananas), and magnesium (almonds, cashews) [1, 3]. 5 Ways to “Indianize” a Keto Meal Swap Rice/Rotis with shredded cabbage, cauliflower rice, or cucumber. Use Ghee or Coconut Oil for fat requirements. Add Cheese or Cream to gravies. Switch Milk to almond, soy, or coconut milk. Use Psyllium Husk or Flax Gel instead of bread crumbs or eggs when binding cutlets — low-carb, nutritious, and crispy! Final Thoughts Keto isn’t a trend to toy with — it’s a therapeutic intervention. When done right and under guidance, it can bring results. But remember: no diet is one-size-fits-all. Sustainable weight loss isn’t just about cutting carbs — it’s about changing your mindset. Stay Empowered. Stay Nourished. Stay Blessed. Looking for personalized keto guidance? Reach out to us at nutritionwithvibha.com for 1-on-1 consultations tailored to your body, lifestyle, and goals. References Chung, N. (2023). Impact of the ketogenic diet on body fat, muscle mass, and exercise performance. Physical Activity and Nutrition, 27(4), 1–7. https://doi.org/10.20463/pan.2023.0031 Harvard Health (2024). Can the keto diet help me lose weight? https://www.health.harvard.edu/newsletter_article/can-the-keto-diet-help-me-lose-weight Masood, W., et al. (2023). Ketogenic diet. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK499830/ LeWine, H. (2024). What are the differences between popular low-carb diets? Harvard Health. https://www.health.harvard.edu/nutrition/what-are-the-differences-between-popular-lowcarb-diets Hall, K. D., et al. (2016). Energy expenditure and body composition changes after an isocaloric ketogenic diet. American Journal of Clinical Nutrition, 104(2), 324–333. https://doi.org/10.3945/ajcn.116.133561 Author Nutrition with Vibha View all posts
From Pitch to Plate: The Winning Formula for Cricketers
Cricket is a physically demanding sport that requires a combination of endurance, strength, agility, and mental focus. Proper nutrition is essential for cricketers to maintain energy levels, enhance performance, and promote recovery. This article explores the key nutritional requirements and dietary strategies for cricketers, backed by scientific research and practical recommendations. In order to keep fit, diet plays an extremely important role. A bad diet can hamper the growth and improvement of players on the field of playing in the World Cup. A good diet along with a well-regulated fitness regime can ensure the players are ready for the rigours of international cricket. For decades now, cricketers have been giving a lot more importance to the food they consume in order to keep themselves fit. Cricketers require a good diet that includes a high amount of protein and fiber. According to the interviews of some of the cricketers, a good diet is known to provide fuel to the body. Not picking a good diet will hamper the performance of the players on the field. If the carbohydrates and proteins are reduced, cricketers will feel lethargic and could end up with cramps. They are recommended to have a rich carbohydrate diet, followed by protein and a very small amount of fat. Hence, most cricketers, especially young players up against a team for the first time in the World Cup, should focus on their diet and fitness. If they do not match, it will result in weight gain and their performances will dip. Nutritional Requirements: 1. Carbohydrates: Adequate carbohydrate intake is crucial to optimal performance in tennis. Carbohydrate utilization is greater as the intensity of play increases and when a player competes or trains in the heat. Even if a player eats well before competition, after 60 to 90 minutes of intense singles, carbohydrate stores will likely be significantly decreased and the ability to maintain blood glucose and meet the muscles’ demand for energy may be seriously challenged, which could rapidly lead to fatigue. Carbohydrates are the primary source of energy for cricketers. They help sustain prolonged physical activity and prevent fatigue. It is recommended that cricketers consume 5-7 grams of carbohydrates per kilogram of body weight per day during training and match periods. Generally, carbohydrate foods are appropriate for periods of intense training or competition. Players should consume about 30-60 grams of carbohydrate per hour during play and practice. Foods and sports drinks with a high glycemic index can be particularly effective for providing rapid carbohydrate energy or restoration during and after play or practice. Sources: Whole grains, fruits, vegetables, and legumes are excellent sources of carbohydrates. Low-glycemic index (GI) foods are particularly beneficial for providing sustained energy release. 2. Proteins: Muscle Repair and Growth: Protein is crucial for muscle repair and growth, especially after intense training sessions and matches. Cricketers should aim for 1.2-1.7 grams of protein per kilogram of body weight per day. Sources: Lean meats, fish, eggs, dairy products, legumes, and nuts are excellent sources of protein. Protein supplements can be considered if dietary intake is insufficient. Consuming protein rich meals as part of the diet plan for cricketers supports muscle repair and growth post- match. Foods such as grilled chicken, fish, tofu, and lentils provide essential amino acids to repair muscles and promote recovery. 3. Fats: Energy and Fatty Acids: Healthy fats provide a concentrated source of energy and essential fatty acids necessary for cell membrane integrity and hormone production. Cricketers should ensure that 20-35% of their total daily energy intake comes from fats. Sources: Include sources of unsaturated fats such as avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats. 4. Hydration: Adequate hydration is vital for maintaining performance and preventing dehydration, which can impair cognitive and physical functions. Cricketers should aim to drink at least 2-3 liters of water daily, adjusting for heat and activity levels. Drink plenty of fluids- water, juice, milk, sports drinks throughout the day and also drink plenty regularly during training and competition. Dehydration as little as 1% loss of body weight can negatively impact bowling accuracy, line and length, sprint speed, and concentration. Dehydration also negatively impacts the body’s ability to cool itself through sweat. Cricketers need to match fluid intake to their sweat losses and it is achieved by topping up with cold fluids during over changes, the fall of wickets, when waiting to bat in the stands as well as during meal and tea breaks. Training is the best time to establish good hydration habits and monitor changes in day-to-day fluid losses under different conditions. Electrolytes: During prolonged activities, electrolyte replacement (sodium, potassium, magnesium) is essential to prevent cramps and maintain fluid balance. Sports drinks can be beneficial during intense matches and training. Players lose far more sodium and chloride(salt) from sweating than any other electrolyte. Sodium and chloride losses are greater with higher sweating rates. Sodium deficits can lead to incomplete rehydration and muscle cramps. To completely rehydrate, a player must replace the sodium and chloride that were lost through sweating. Recommendations: When a player competes or trains in a hot environment, adding salt to the diet (or eating high-salt foods) can help to prevent a sodium deficit and maintain and restore hydration. Good sodium and chloride sources include: Tomato juice, salted sports drinks soup, and cheese. 5. Vitamins and Minerals: Role in Performance: Vitamins and minerals play critical roles in energy metabolism, immune function, and muscle contraction. Key nutrients for cricketers include vitamin C, vitamin D, calcium, iron, and zinc. Sources: A balanced diet rich in fruits, vegetables, lean proteins, and whole grains typically provides adequate vitamins and minerals. Supplementation may be necessary if deficiencies are identified. Meal Planning and Timing: 1. Pre-Match Nutrition: A challenge for cricketers is that they do not know whether they will be battling or bowling on the first day until 30-40 minutes before start time. As a result, they need to prepare for a match assuming they will be performing their role first. When fuelling
