Exploring Healthy Living: An Inside Look at Life with Irritable Bowel Syndrome
Welcome to our journey towards better health and happiness! Meet Mrs. Ananya, a strong homemaker who’s been dealing with Irritable Bowel Syndrome (IBS) for twelve years. Through her story, we’ll explore how what we eat and how we live affect our well-being. Let’s uncover the secrets of IBS and learn how nutrition and lifestyle shape our health. Join us on this adventure where every step brings us closer to understanding and thriving. Background: Mrs. Ananya’s life is a testament to the intricate dance between health and daily habits. Despite experiencing symptoms of IBS for over a decade, she never prioritized healing or understanding the root causes of her discomfort. Her routine is characterized by familial responsibilities, occasional migraines, persistent acidity, and a series of dietary choices that inadvertently exacerbate her condition. Triggers and Lifestyle Factors: Ananya’s eating patterns, such as consuming leftover foods, barely eating anything during menstruation, and inadequate water intake, play a pivotal role in triggering her IBS symptoms. Moreover, stress within the family and concerns regarding her children further compound her gastrointestinal issues. These factors collectively contribute to a vicious cycle of discomfort and disquietude in her daily life. Ananya’s struggles with Irritable Bowel Syndrome (IBS) include: Collectively, these symptoms paint a comprehensive picture of the challenges faced by individuals living with IBS, including Ananya. The multifaceted nature of these manifestations underscores the complex interplay between gastrointestinal symptoms, psychological well-being, and overall quality of life in managing this chronic condition. Addressing these symptoms holistically through a combination of dietary modifications, lifestyle interventions, and targeted therapies is essential to improving Ananya’s symptoms and enhancing her overall well-being. Exploring the Culprits: The blog dissects the detrimental impact of certain dietary elements on Ananya’s condition. It emphasizes the significance of maintaining a balance between complex and simple carbohydrates, incorporating good fats and proteins while eliminating potential triggers like gluten and lactose. Furthermore, it elucidates how habits such as smoking, alcohol consumption, and a hectic work schedule can exacerbate IBS symptoms, manifesting as diarrhea or constipation. Management Strategies: Ananya’s journey towards managing IBS begins with a personalized low FODMAP diet plan, tailored to her lifestyle and specific dietary needs. A low FODMAP diet involves reducing or eliminating foods high in these fermentable carbohydrates to alleviate symptoms of IBS. The diet typically involves three phases: elimination, reintroduction, and personalization. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine and can ferment in the large intestine, leading to symptoms such as gas, bloating, abdominal pain, and altered bowel habits in individuals with irritable bowel syndrome (IBS) or other gastrointestinal disorders High FODMAP Foods: Low FODMAP Foods: Fruits: Apple Pears Mangoes Watermelons Cherries Fruits: Bananas Blueberries Strawberries Grapes Kiwi Vegetables: Onions Garlic Cauliflower Mushrooms Asparagus Vegetables: Carrots Bell peppers Spinach Zucchini Potatoes Grains: Wheat products (chapati, paratha) Barley (jau) Rye (salya) Wheat-based cereals (wheat flakes) Grains: Rice (white, brown) Quinoa Oats (gluten-free) Corn (makai) Millet (bajra, jowar) Legumes: Lentils (masoor dal, chana dal) Chickpeas (chana) Black beans (rajma) Kidney beans (rajma) Proteins: Chicken Turkey Fish (salmon, trout, tuna) Eggs Tofu (firm) Soybeans (soya chunks) Dairy: Milk (cow, goat) Ice cream Soft cheeses (paneer, cottage cheese) Dairy Alternatives: Lactose-free milk Almond milk Coconut milk (in moderation) Hard cheeses (cheddar, mozzarella) Sweeteners: Honey High fructose corn syrup Jaggery Sorbitol Mannitol Fats and Oils: Ghee (clarified butter) Coconut oil Mustard oil Olive oil Butter (lactose-free) Nuts and Seeds: Cashews Pistas Nuts and Seeds (in moderation): Almonds (badam) Walnuts (akhrot) Pumpkin seeds (kaddu ke beej) Sunflower seeds (soorajmukhi ke beej) Adjustments may still be needed based on individual tolerance and regional variations in ingredients. It’s advisable to work with a healthcare provider or registered dietitian when implementing a low FODMAP diet. This ensures proper implementation, monitoring, and individualized guidance throughout the process to optimize symptom relief and nutritional balance. Additionally, the low FODMAP diet is not intended to be a lifelong restriction but rather a short-term intervention to identify trigger foods and develop a personalized dietary approach for managing IBS symptoms. Importance of a Dietitian in the Process: Hydration plays a crucial role in supporting digestive health, and it is particularly important for managing both diarrhea and constipation effectively. Diarrhea: Constipation: During episodes of diarrhea, the body loses fluids rapidly through increased frequency of bowel movements. This loss of fluids can lead to dehydration if adequate hydration is not maintained. Dehydration can exacerbate symptoms such as fatigue, weakness, dizziness, and electrolyte imbalances, further compromising overall health and well-being. In contrast, adequate fluid intake is equally important for managing constipation. Dehydration can contribute to the hardening of stools and difficulty passing bowel movements, exacerbating symptoms of constipation. Insufficient hydration can also lead to reduced motility in the gastrointestinal tract, making it harder for stools to move through the colon and leading to further constipation. The importance of fluid intake during diarrhea management cannot be overstated. Adequate hydration helps replenish lost fluids, maintains electrolyte balance, and supports the body’s natural processes of fluid absorption in the intestines. Drinking plenty of fluids, such as water, electrolyte-rich beverages (e.g., sports drinks, coconut water), clear broths, and herbal teas, can help replace lost fluids and prevent dehydration. By increasing fluid intake, particularly water, individuals with constipation can help soften stools, promote regular bowel movements, and alleviate discomfort associated with constipation. Drinking water throughout the day helps maintain hydration levels, supports digestive function, and ensures optimal stool consistency for easier passage. Overall, maintaining adequate fluid intake is essential for supporting digestive health and managing symptoms of both diarrhea and constipation. By prioritizing hydration and consuming a variety of fluids throughout the day, individuals can promote optimal bowel function, alleviate discomfort, and support overall well-being. Alternative strategies such as affirmations, guided meditation, and nature baths offer additional tools for managing stress and promoting relaxation, which can be beneficial for individuals with irritable bowel syndrome (IBS) or other gastrointestinal disorders: Affirmations: Positive statements or phrases repeated regularly to reinforce a
Nutrition As Your Badminton Game Changer – Roadmap
In the fast-paced world of competition, where split-second decisions and lightning-quick reflexes can determine the outcome of a match, athletes must fuel their bodies with precision and purpose. Beyond the sweat and strategy lies a cornerstone of success often overlooked: nutrition. Just as a well-crafted racket is essential for mastering the game, a well-balanced diet is the foundation upon which champions are built. Anmol Kharb’s recent gold medal win at the Badminton Asia Team Championships has once again underscored India’s growing prowess in the world of badminton. Her stellar performance not only showcased her exceptional talent on the court but also shed light on the integral role that nutrition plays in an athlete’s journey to success. For aspiring badminton professionals and enthusiasts alike, Anmol’s victory serves as a beacon of inspiration, highlighting the importance of adopting a holistic approach to athletic development. Beyond rigorous training regimens and strategic gameplay, the right fuel for the body is essential for maximizing performance and achieving peak athletic potential. In our exclusive interview with Anmol Kharb, we gained valuable insights into her approach to badminton, encompassing mindset, training, and nutrition. Her mindset during crucial matches epitomizes the importance of mental fortitude, guided by advice from PV Sindhu and coach P Gopichand to remain resilient and focused on each point.. Emphasizing a holistic approach to athletic development, Anmol’s dedication to physical fitness at a boxing center in Faridabad integrates rigorous strength and endurance training with on-court practice. Looking ahead, Anmol remains steadfast in her commitment to growth and improvement, recognizing the ongoing need for hard work and preparation to conquer the challenges of elite-level competition. Anmol Kharb’s journey to gold medal glory serves as a testament to the profound impact of nutrition, training, and mindset on athletic success. Let us learn how nutrition plays an important role in the same. Nutrition plays a crucial role in optimizing athletic performance, particularly in sports like badminton that require agility, endurance, and quick reflexes. Here are some specific ways in which nutrition can contribute to improved performance on the badminton court: 1. Energy Levels and Endurance: Badminton matches can be physically demanding, requiring players to sustain high-intensity movements over extended periods. Adequate carbohydrate intake before and during matches helps replenish glycogen stores and provides a steady source of energy to fuel muscles. Complex carbohydrates such as whole grains, fruits, and vegetables are preferred choices as they offer sustained energy release. 2. Muscle Repair and Recovery: The repetitive nature of badminton movements, such as jumping, lunging, and swinging, can lead to muscle fatigue and micro-tears. Protein-rich foods are essential for muscle repair and recovery post-match or training sessions. Lean sources of protein like poultry, fish, eggs, and legumes aid in muscle recovery and promote muscle growth. 3. Hydration and Performance: Maintaining optimal hydration levels is critical for sustaining performance and preventing fatigue during matches. Dehydration can impair cognitive function, reaction time, and overall physical performance. Athletes should drink water regularly before, during, and after matches, particularly in hot and humid conditions. Electrolyte-rich beverages or sports drinks can also help replenish lost fluids and minerals during intense bouts of exercise. 4. Nutrient Timing: The timing of meals and snacks can impact performance and recovery in badminton. Consuming a balanced meal or snack containing carbohydrates and protein approximately 2-3 hours before a match provides sustained energy and primes the body for optimal performance. Additionally, refueling with a combination of carbohydrates and protein within 30-60 minutes post-match or training sessions accelerates muscle recovery and replenishes glycogen stores. On a match day, it’s crucial for players to consume a well-balanced meal that provides sustained energy, supports muscle function, and promotes hydration and recovery. Here’s how to incorporate carbohydrates, protein, fats, and other essential nutrients throughout the day: Pre-Match Meal: Quick recipes for you : 1) Vegetable Omelet with Whole Wheat Toast: Beat eggs and add chopped vegetables like bell peppers, spinach, and tomatoes. Cook in a non-stick pan until set. Serve with whole wheat toast topped with avocado slices.2) Chicken and Vegetable Stir-Fry with Brown Rice: Sauté diced chicken breast with mixed vegetables like broccoli, carrots, and snap peas. Season with soy sauce, garlic, and ginger. Serve over cooked brown rice. Pre-Match Snack: Quick recipes for you: 1) Banana with Almond Butter:Spread almond butter on banana slices for a quick and portable snack rich in carbohydrates, protein, and healthy fats.2) Fruit Yogurt Parfait:Layer yogurt with mixed berries, granola, and a drizzle of honey for a balanced snack providing protein, carbohydrates, and antioxidants. During Match: Quick recipes for you: 1) Energy Gel or Sports Drink:Consume energy gels or sip on a sports drink during breaks between games for quick energy and hydration.2) Trail Mix:Create a homemade trail mix with a combination of nuts, dried fruit, and a few chocolate chips for a convenient source of carbohydrates, protein, and healthy fats. Post-Match Recovery Meal: Quick recipes for you: 1) Grilled Salmon with Quinoa and Steamed Vegetables: Grill salmon filets seasoned with lemon juice, garlic, and herbs. Serve with cooked quinoa and a side of steamed vegetables like broccoli, carrots, and cauliflower.2) Vegetarian Chickpea Salad:Mix cooked chickpeas with chopped cucumbers, cherry tomatoes, red onions, and parsley.Dress with olive oil, lemon juice, salt, and pepper for a refreshing and protein-rich salad. (These recipe options are designed to provide a balance of carbohydrates, protein, and healthy fats to fuel performance, support recovery, and keep badminton players energized and satisfied throughout their matches and training sessions. Adjust portion sizes and ingredients based on individual preferences and dietary needs) 5. Micronutrient Support: In addition to macronutrients (carbohydrates, protein, and fats), micronutrients such as vitamins and minerals play essential roles in energy metabolism, immune function, and overall health. Antioxidant-rich foods like fruits and vegetables help reduce oxidative stress caused by intense physical activity and support immune function, thereby reducing the risk of illness or injury that could hamper training and performance. Vitamin C: Vitamin D: Vitamin E: Calcium: Iron: Magnesium: Incorporating a well-balanced diet consisting of carbohydrates, protein, healthy fats,
Mastering Hair Health with Nutrition Magic!
Welcome to the vibrant world of hair health, where luscious locks meet the science of nourishment! At Nutrition with Vibha, we embark on a journey to unravel the secrets of radiant and resilient hair, delving into the profound connection between nutrition and the vitality of your tresses. Today, we’re not just exploring a set of nutrition and lifestyle hacks; we’re diving deep into a holistic approach that considers the multifaceted aspects of hair health. Get ready to discover a treasure trove of tips and insights that extend beyond external care, embracing the goodness that Nutrition with Vibha brings to your mane. Welcome to a space where your hair’s well-being takes center stage! Nutrition for Hair Health Blocking the Culprit: Nutrients act like superheroes in your body, blocking the bad guy DHT from triggering hair loss mechanisms like TGF-β. They also tackle micro-inflammation and oxidative stress, boosting your immunity and making sure your genes express themselves in a way that keeps your hair intact. Not Just Genes: While genes play a role, your lifestyle and what you eat can set the stage for hair loss too. Nutrients don’t just sit idly; they actively work to bring your hair back to life. Teamwork and Stem Cell Magic: Nutrients don’t work solo. They team up, supporting each other and doing a little dance with your stem cells. This is like giving your hair the ultimate power-up. Checkup Time: If you’re losing hair, it’s like a signal from your body. The doctor will play detective, asking about your medical and eating habits. If needed, they might even do some lab tests to figure out if there’s a nutrient deficiency at play. Fixing the Gaps: If the tests say you’re running low on certain nutrients, the solution is simple—top up those levels. But here’s the catch: taking extra nutrients without needing them can backfire. Some supplements might even harm your hair or be toxic if not used correctly. Microbiome Wonders: Your body’s microscopic world, the microbiome, is like a hidden universe affecting your health. Some treatments that fix the microbiome have done wonders in conditions like psoriasis. Researchers are now wondering if there’s a connection between your hair follicle’s microbiome and hair loss as well. Here is how you can make sure you are providing right for your hair:- Providing your body with enough energy through a well-balanced diet is the first step towards vibrant hair. Ensure your caloric intake is sufficient to meet the energy demands of your body and support healthy hair growth. The building block of hair protein is non-negotiable. Incorporate lean meats, eggs, dairy, and legumes into your diet to ensure an adequate supply of protein for the strength and growth of your strands. Be mindful of your carbohydrate choices, opting for complex, low-glycemic index foods to maintain stable blood sugar levels. This helps prevent potential hormonal imbalances that can impact hair health. Beyond the ABCs and essential minerals like iron and zinc, ensure your diet is rich in a variety of vitamins and minerals. These nutrients are the foundation of healthy hair, contributing to shine, strength, and overall well-being. Embrace an antioxidant-rich diet to protect your hair follicles from oxidative stress. Additionally, include anti-inflammatory foods to reduce inflammation, promoting a healthy environment for hair growth. Physical Activity and Exercise: Regular physical activity enhances blood circulation, including to the scalp. Incorporate exercise into your routine to promote nutrient delivery to hair follicles and support overall health. A good night’s sleep is not just a luxury; it’s a necessity for hair repair and regeneration. Aim for 7-9 hours of restful sleep each night to contribute to the vitality of your hair. Be mindful of substance use, as certain substances can negatively impact hair health. Limiting alcohol and tobacco consumption can contribute to healthier, more resilient hair. Stress can be a significant contributor to hair loss. Incorporate stress reduction techniques such as meditation, yoga, or deep breathing exercises into your routine to support overall well-being. Checking for Health Conditions: What it is: Gut dysbiosis refers to an imbalance in the microbial community in the digestive tract, where harmful bacteria may outnumber beneficial ones. How it affects hair: The health of your gut is intricately linked to nutrient absorption. An imbalance in gut bacteria can lead to nutrient deficiencies, affecting the nourishment your hair receives. What it is: Anemia is a condition characterized by a lack of red blood cells or hemoglobin, resulting in reduced oxygen-carrying capacity in the blood. How it affects hair: Inadequate oxygen supply to the hair follicles can lead to hair thinning and loss. Anemia is often associated with symptoms such as fatigue and pale skin. What it is: Hypothyroidism occurs when the thyroid gland doesn’t produce enough thyroid hormones. How it affects hair: Thyroid hormones play a crucial role in the hair growth cycle. Hypothyroidism can lead to hair loss, dryness, and changes in hair texture. Hormonal Issues What it is: Cortisol is a hormone released in response to stress. Imbalances can occur due to chronic stress or disorders like Cushing’s syndrome. How it affects hair: Elevated cortisol levels can lead to hair thinning and contribute to conditions like telogen effluvium, where hair follicles prematurely enter the resting phase. What it is: Fluctuations or imbalances in reproductive hormones, such as estrogen and testosterone. How it affects hair: Hormonal changes, especially during pregnancy, menopause, or conditions like polycystic ovary syndrome (PCOS), can impact hair growth patterns, leading to thinning or excessive shedding. Seeking Professional Guidance: Regular visits to a healthcare professional are crucial for overall health assessment. Blood tests can help identify issues such as anemia and thyroid disorders. A comprehensive health check-up can also include discussions about lifestyle factors that may impact hair health. If you notice significant changes in your hair, such as excessive shedding or changes in texture, consult with a healthcare professional. A dermatologist or endocrinologist can help identify hormonal imbalances and guide you through appropriate treatments or lifestyle adjustments. A nutritionist or dietitian can
Microgreens: A Sustainable Solution for Modern Nutrition
In a fast-paced world where health and sustainability are becoming increasingly vital, microgreens emerge as a shining beacon of nutritious and eco-conscious eating. These tiny, vibrant greens are packed with flavor, nutrients, and the promise of a sustainable food future. In this blog, we’ll explore the world of microgreens, their benefits, their role in modern nutrition, and how they can help combat comorbidities while contributing to a more sustainable world. What Are Microgreens? Microgreens are the young, edible seedlings of various vegetables, herbs, and grains. They are harvested at an early stage, typically when they are just a few inches tall, making them a mini nutritional powerhouse. What sets microgreens apart is their intense flavor, vivid colors, and impressive nutrient content. Common varieties include broccoli, kale, spinach, basil, and radish microgreens. Sustainability: A Growing Concern In today’s world, sustainability is no longer a buzzword; it’s a necessity. Traditional agriculture often has a hefty environmental footprint, including excessive water usage, pesticide contamination, and long transportation distances. Microgreens offer a sustainable alternative for several reasons: Here’s a list of seeds that can be grown as microgreens at home, along with a basic process for growing them: There can thus be many Microgreens that you can grow. If there is a seed, it will sprout and you can harvest the young plants to create a dish. So, think creatively and use garden cress (Halim) seeds, fennel seeds, ajwain, or any of the millets or pulses. Process of Growing Microgreens at Home: 1. Choose Your Container: Select a shallow container or tray with drainage holes. You can use seed trays, shallow pots, or even recycled containers like plastic salad boxes. 2. Prepare the Growing Medium: Fill the container with a suitable growing medium like potting mix, coconut coir, or a mix of soil and compost. Make sure it’s loose and well-draining. 3. Sow the Seeds: Sprinkle the microgreen seeds evenly over the surface of the growing medium. You can sow them densely but avoid overcrowding. 4. Cover and Water: Gently press the seeds into the growing medium and lightly cover them with a thin layer of soil. Water the seeds thoroughly using a spray bottle or a gentle stream of water. 5. Provide Light: Place the container in a location with indirect sunlight or use a grow light. Microgreens don’t need full sun but require good light for healthy growth. 6. Maintain Moisture: Keep the growing medium consistently moist but not waterlogged. Mist the surface regularly to keep it damp. 7. Harvest: Microgreens are typically ready for harvest in 7-21 days, depending on the variety. Use scissors to snip the greens just above the soil level when they reach the desired height. 8. Enjoy: Use your freshly harvested microgreens in salads, sandwiches, smoothies, or as garnishes in various dishes to enjoy their vibrant flavors and health benefits. Happy growing your own little farm! Benefits of Microgreens Microgreens offer a wide range of benefits that make them a valuable addition to your diet: Techniques for Using Microgreens in Different Recipes Now that you know the benefits of microgreens, let’s explore some techniques for incorporating them into various dishes: Microgreens for your very own Indian Recipes Indian cuisine is known for its rich and diverse flavors. Here’s how microgreens can be incorporated into traditional Indian recipes: Again, there are myriad ways to incorporate. From salads to raitas to cutlets to dal to mixed vegetables ( root vegetables like potato, sweet potato, yam, colocadia) pair up well with Microgreens. Add it to idlis, dhoklas, chillas, smoothies, and omelets. It adds zest to the dish, has great taste, and is a powerhouse of nutrients. Comorbidities and the Role of Microgreen Cultivation As we battle various comorbidities such as obesity, diabetes, and heart disease, the role of nutrition becomes increasingly critical. Microgreens can play a pivotal role in improving health outcomes: Conclusion Microgreens are more than just a culinary trend; they are a sustainable solution to our modern nutritional challenges. They offer a vibrant and nutritious addition to our diets while addressing the urgent need for environmentally conscious food choices. By embracing microgreens and experimenting with different recipes, we can take a significant step towards a healthier, more sustainable future. So, why not start cultivating your own microgreens today and reap the benefits of this small but mighty addition to your diet? Your health and the planet will thank you. At Nutritionwithvibha, we’re here to support you on your journey towards sustainable and nutritious eating. Write to us for a consultation on growing your Microgreens, for the management of your health, and to prevent disease. Stay Nourished Stay Blessed. Author Nutrition with Vibha View all posts
Navigating the Gluten Maze!
In the rich tapestry of health, every strand tells a unique tale- a testament to the unwavering resolve and the guidance of a trusted nutritionist. Today, we embark on an extraordinary journey of resilience and transformation- a story of conquering the formidable gluten allergy. A Life Altered: Setting the Scene Our voyage commences with Sarah, a spirited individual whose life mirrored the bustling rhythm of modern existence. Sarah was a 32-year-old marketing executive, juggling the demands of her high-stress job, a loving family, and an active social life. Her days were a whirlwind of work presentations, family gatherings, and social escapades, often adorned with gastronomic explorations. Yet, amidst the intricate mosaic of her life, an unexpected twist unfolded—her body’s response to gluten. Revealing the Clues As Sarah made her way to us, she bore a narrative of unrelenting fatigue, enigmatic gastrointestinal distress, and recurring skin issues. Her body’s whispers were not to be disregarded; they hinted at an enigma demanding the discerning eye of an adept gastroenterologist and a nutritionist. The Turning Point After a series of consultations and diagnostic tests, Sarah’s path came into focus—she received a diagnosis of a gluten allergy, medically termed celiac disease. It marked the inception of a fresh chapter, one destined to redefine her culinary journey and well-being. Unraveling the Triggers: Navigating the Labyrinth of Gluten Allergy Sarah’s saga mirrors the intricacy of gluten allergies, which often lie dormant for years, shaped by a multifaceted interplay of factors: The Road to Wellness: Grasping Gluten Allergy’s Gravity While gluten allergies may seem manageable, their repercussions extend far beyond gastrointestinal discomfort. Unchecked, they can precipitate nutritional deficiencies, osteoporosis, and even neurological complications. Addressing this condition is not merely a choice; it’s an imperative. Crafting a Nourishing Lifestyle: The Path to Renewed Health The Unveiling of Transformation: Chapters Unfolding A Voice of Tenacity: Sarah’s Expedition “At the outset, the gluten-free lifestyle appeared as an imposing mountain to ascend. However, as I embarked on this expedition, I discovered that my health and well-being were worth every stride. With the unwavering support of my nutritionist, I not only adapted but thrived. I learned that I possess the power to mold my health destiny through mindful choices.” Nutritional Insights: A Twist of Advice Sarah’s journey underscores the transformative potential of personalized nutrition and lifestyle interventions. It serves as a testament that, with determination and expert guidance, health challenges can be surmounted. Our doors stand wide open, poised to aid you in your journey towards a healthier tomorrow. Sarah’s voice echoes what many patients with gluten allergy experience with personalized nutrition guidance. Connect with us at nutritionwithvibha.com to begin your transformation. Let us navigate this journey of health and well-being together, one gluten-free step at a time. Stay Nourished, Stay Empowered! 😊 (Note: This narrative is fictional and illustrative, intended to showcase the impact of nutritional and lifestyle interventions in addressing gluten allergies. It does not replace medical advice. Consult a healthcare professional for personalized guidance.) Author Nutrition with Vibha View all posts
SUPERFOOD – GREEN TEA
A healthy habit in your daily life makes you healthy and wise. A food with a lot of health benefits is known as a superfood and green tea is definitely one of them. Green tea has captivated the hearts of people around the world for centuries. Most of us have tea or coffee during the day, be it morning or evening, green tea is a healthy alternative to everyday tea or coffee. This beverage is derived from the leaves of Camellia sinensis. Green tea has been used for medicinal purposes in China and Japan for many years. It stands apart not only for its unique flavor but an array of health benefits. Its remarkable qualities include its antioxidant and anti-inflammatory properties, its significance in weight management, and aids in the prevention of cancer, cardiovascular and other chronic diseases. WHY IS IT CALLED GREEN TEA AND HOW IT IS DIFFERENT FROM BLACK TEA? Almost every tea is made from the leaves of camellia sinensis, but the process of making is different. For the production of black tea, the leaves are rolled and then exposed to air during which they go through oxidation acquiring the black colour whereas for green tea the leaves are steamed or pan-fried and then dried which retains their green colour while preventing too much oxidation from occurring. Green tea is different from other tea as its liquid is directly acquired from the leaves and hence retains more antioxidants and polyphenols for the body to use. GREEN TEA AND ITS BENEFITS Green tea being a rich source of antioxidants specifically catechin, helps prevent oxidative stress, preventing cellular damage. The bioactive catechin in green tea is Epigallocatechin gallate (EGCG) neutralizes the free radicals that may cause oxidative stress, hence preventing inflammation, hypertension, and other chronic diseases. The antioxidant properties and anti-inflammatory properties of green tea work hand in hand. The catechin reduces inflammation. Diseases such as obesity, cardiovascular diseases, diabetes certain types of cancer, etc. are linked to inflammation, hence the anti-inflammatory effect of green tea can help reduce inflammation, hence helping prevent or manage the disease. Obesity Green tea helps reduce visceral and abdominal fat and also suppresses the appetite, making a person feel less hungry and resulting in weight loss. It works by Green tea has also gained popularity as an aid to weight management. The combination of caffeine and catechins may increase metabolism by stimulating thermogenesis which helps burn calories. Also, the anti-inflammatory properties help in reducing inflammation in the body which is a precursor of obesity in some cases though, only green tea cannot help in reducing weight. Along with exercise and a healthy balanced diet green tea proves to be able to help you complete your weight loss journey a little faster. What are the conditions in which green tea can be beneficial? Consumption of green tea helps in reducing levels of cholesterol, also Some studies suggest that it may also prevent platelet aggregation hence lowering the risk of cardiovascular diseases such as atherosclerosis, coronary artery disease, etc. Green tea increases blood insulin sensitivity which helps to manage diabetes though asking your health consultant before is a good choice. There are studies that suggest green tea can slow the progression of diabetes type 1. It also helps with obesity and CVD lowering the risk of diabetes to occur. Green tea can be very beneficial for gastrointestinal disorders. In conditions like inflammatory bowel syndrome which usually occurs due to high levels of cytokines for a long time and also oxidative stress. Green tea has the properties to manage inflammation and stress i.e. its antioxidant and anti-inflammatory properties. Green tea has shown some anti-carcinogenic effects, Japan can be an example as there are lower rates of cancer where green is mostly regularly consumed. When gastrointestinal disorders are not treated there is inflammation in the body for an extended period of time hence leading to cancer one example can be colorectal cancer. The presence of EGCG and other catechin proteins inhibits the growth of tumours hence helping in cancer prevention. Rheumatoid arthritis is an autoimmune disease that is progressive. It causes inflammation in the body mainly joints. The condition is managed by reducing inflammation and as we know green tea has anti-inflammatory properties which help manage the condition. There are studies that suggest that green tea is beneficial for bone health. Polyphenols found in green tea show an anti-inflammatory response when topically applied to certain skin conditions. How does green tea can have an impact on your daily life? Green tea has been found to help with improved focus and attention as a small amount of caffeine is present in it. L- Theanine an amino acid found in green tea is known to have calming effects. Having a cup of green tea every day can help improve your work focus with a sense of relaxation. Some studies suggest that certain polyphenols found in green tea could improve memory, attention, and information processing speed. Since our whole body works as an entire system and everything is connected to one another, its benefits relating to cardiovascular diseases indirectly affect brain health. It has been found by researchers that a molecule found in green tea that is EGCG can break apart tangles of protein tau which is a hallmark of Alzheimer’s disease. Also, the presence of caffeine, adds to cognitive benefits such as a reduction in the likelihood of Parkinson’s disease and an increase in short-term memory. Green tea has catechins which favour the growth of beneficial bacteria. The polyphenols present in green tea protect from infection in the gut and inhibit and hinder the growth of certain bacteria that may cause infection. The growth of a particular bacteria known as the Christensenellaceae family is associated with lowering BMI. It also shows pro-inflammatory effects. Green tea polyphenols also alter and affect some pathways that may help in conditions like obesity. It helps in reducing inflammation and correcting dysbiosis hence improving and protecting gut health. HOW TO PERFECTLY MAKE GREEN TEA To
