Ragi is a good source of protein, fibre, and minerals like iron and calcium, it is gluten-free and easy to digest. It can be a good alternative for people who are gluten intolerant. Adding mixed vegetables to the porridge increases the fibre, Vitamin and mineral content in the meal. You can have the above porridge alongside a protein source like Eggs/Sprouts/Curd preparations like Mix vegetable raita to enhance and balance the dish further.
Scale
Ingredients
30 g Ragi flour
2 cups of water
1/4 cup of mixed vegetables (such as carrots, peas, and beans)
1/4 teaspoon of salt
1/2 teaspoon of ghee or oil
1/4 teaspoon of jeera (cumin seeds)
1/4 teaspoon of hing (asafetida)
Instructions
In a pan, heat the ghee or oil and add the cumin seeds and hing. Once they start to crackle, add the mixed vegetables and sauté for 2-3 minutes.
In a separate pot, bring the water to a boil.
Slowly add the Ragi flour to the boiling water, stirring continuously to prevent lumps from forming.
Once the mixture thickens, add the sautéed vegetables, and salt, and stir well.
Cook for another 2-3 minutes or until the porridge reaches the desired consistency.
Serve hot and garnish with freshly chopped coriander leaves (optional)
With the new year approaching, many of us make resolutions to improve our general health and well-being. One of the most popular resolutions is to improve our eating habits. Eating a healthy, balanced diet is essential for maintaining a healthy weight, preventing chronic diseases, and feeling our best.
Here are some tips to help you make healthy eating habits a part of your New Year’s resolution.
Plan your meals and snacks in advance: Taking the time to plan your meals and snacks for the week can help you make healthier choices and avoid last-minute decisions that may lead to unhealthy options.
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Incorporate more fruits and vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that can help lower the risk of chronic diseases. Aim to include at least one serving of fruits and vegetables with each meal and snack.
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Limit processed and high-calorie foods: Processed foods are often high in added sodium, unhealthy fats and sugar. You can Instead opt for whole foods like colourful fruits and vegetables, lean proteins, and whole grains.
Stay hydrated: Drinking adequate water is essential for good health. Aim for at least drinking about eight to ten glasses of water a day.
Take baby steps: Making drastic changes to your diet can be overwhelming and hard to stick to in the long term. Instead of trying to change everything at once, start with small changes and gradually build on them.
Be mindful when eating: Mindful eating means paying attention to your body’s hunger and fullness cues, eating slowly, and savouring your food. This can help you eat more mindfully and make better food choices.
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Make it fun! Eating healthy doesn’t necessarily have to be boring. Experiment with new recipes and ingredients to make it more exciting.
Get support: Making changes to your diet can be difficult, and it’s important to have support. Talk to a registered dietitian, a friend or a family member who can help you stay on track
By incorporating these tips into your New Year’s resolution, you can make healthy eating habits a part of your daily routine. Remember, making minor changes to your diet can have a huge impact on your overall health and well-being.
Stress can raise Diabetes Mellitus and make it harder to regulate them. Stress is the physical and emotional response to events that threaten or challenge people in various ways. For example, it can be a response to an unpleasant event like having network issues during your job interview or an event like preparing for your sister’s wedding. The possibility or the situation that is the source of stress is called a stressor.
It is essential to keep in mind that people’s minds and bodies may react to the same stressor differently. It is a by-product of the fact that everyone responds differently to triggers and their bodies are unique. Stress is a bodily response to protect you from danger and ensures the body’s well-being. Also, as a result, the human body, when under stress, releases stress hormones (mainly adrenaline and cortisol). It coincides with an energy spurt to function effectively.
Stress and diabetes
When you have Type 2 diabetes, any kind of stress can cause changes in your blood sugar levels. Mental Stress, like worrying about work or family, typically increases blood sugar levels. If you experience physical stress, like if you are sick or injured, you may also see an increase in blood sugar levels.
Both “good” stress, like receiving an award or doing something exciting, and “bad” stress, like difficulty at work or home, can raise your blood sugars, which is why it’s important to monitor yourself and your stress level.
According to research, stress can cause blood sugar to spike, regardless of whether it’s related to the job, relationships, or any other aspect of life. Stress and glucose have a close two-way link, which is crucial to understand. It’s also vital to comprehend how stress affects people and develop appropriate stress-coping mechanisms to maintain constant blood glucose levels.
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Effect of Stress on Type 2 Diabetes
Stress can raise blood sugar levels and make it harder to regulate them. As a result, you may need a higher dose of diabetic medication or insulin for type 2 diabetes. Low blood glucose that occurs after too much medicine or insulin is a frequent concern for people with type 2 diabetes. Epinephrine and glucagon are released quickly in reaction to low blood sugar. Cortisol is released more gradually.
These hormonal reactions to low blood sugar may last for 6 to 8 hours, during which time it may be challenging to control blood sugar levels. This phenomenon of low blood sugar followed by high blood sugar is known as the “rebound” or “Somogyi” reaction.
Can stress cause diabetes?
Stress alone doesn’t cause diabetes. But there is some evidence that there may be a link between stress and the risk of type 2 Diabetes. Researches show that high of stress hormones might stop insulin-producing cells in the pancreas from working properly and reduce the amount of insulin they make. In turn, this might contribute to the development of type 2 diabetes.
Overeating when you’re stressed could also be a factor in how people develop type 2 diabetes. Some people react to stress by eating more and this can lead to them putting on a lot of weight.
Can Stress Cause Diabetes?
Stress alone doesn’t cause diabetes. However, some evidence establishes a connection between stress and diabetes. For example, a study on Swedish women demonstrated stress’s direct and indirect effects on diabetes. The study’s findings support perceived stress to be considered alongside other modifiable risk factors for type 2 diabetes.
Furthermore, researcher think that high-stress hormone levels can prevent insulin-producing cells in the pancreas from functioning properly and reduce the amount of insulin production. It, in turn, can contribute to developing type-2 diabetes.
Another psychological point of view is that people often tend to overeat, among other things, when stressed. But unfortunately, overeating also leads to unhealthy weight gain, a significant risk factor for diabetes.
How to prevent Stress and Diabetes
Reduce Screen Time- Studies have shown that excessive usage of smartphones can cause increased stress levels. Another study showed that increased screen time could also cause lower psychological well-being levels in children and adults. Furthermore, research has shown that excessive screen time can also lead to poor sleep quality, contributing to higher stress levels. So, it is best to cut down on your screen time to reduce stress.
Self Care- Sufficient self-care is vital in keeping your stress levels under control. For example, reading, cooking, exercising, walking, getting a massage, etc., can help improve mental health and decrease stress levels. Another way is aromatherapy, meaning that some scents have a calming effect on the mind. Studies point out that aromatherapy improves sleep quality and hence helps in decreasing stress levels and anxiety.
Reduce Caffeine Intake- Caffeine has a direct and indirect effect on stress. As per studies, excessive caffeine consumption can cause stress and raise anxiety levels. Furthermore, research suggests that caffeine prevents you from getting good sleep, adversely affecting your stress levels. Different people have different levels of caffeine tolerance. Hence, you should decide how much caffeine you should have so that it does not make your stress levels bad.
Practice Yoga- Yoga is one of the ancient and most effective techniques to reduce stress. As a result, people worldwide have been using Yoga as a tool for stress management. Yoga helps to calm the nervous system and improve stress response. Furthermore, several studies show that yoga improves psychological well-being and reduces stress and anxiety levels. As per a study, yoga can enhance the secretion of a neurotransmitter known as gamma-aminobutyric acid, which elevates your mood.
How to prevent Stress and Diabetes by lifestyle changes
Increase Physical Activity- An excellent way to reduce stress is to move more and sit less. As per a study, regular physical activity is helpful in anxiety and depression. In addition, another study has shown that regular physical activity and exercise elevate overall mood. In contrast, a sedentary lifestyle can lead to poor mood and increased anxiety. Exercise and physical activity should not bother you too much as you do not have to do it daily if you can’t. A six-weeks study showed that you do not need to exercise daily to improve your stress. As per that study, exercising just twice per week can decrease stress levels. An excellent way to increase your physical activity is to walk or jog to the nearest grocery store.
Healthy Eating Habits- What you eat has a significant effect on your overall stress levels. Studies how that eating large amounts of processed foods and sugar leads to higher perceived stress levels. Also, research has shown that not eating nutritious food can cause a deficiency of vitamin B and magnesium which help in elevating mood. Stress can also cause you to overeat, which is harmful if you have diabetes.
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Supplements- Some nutrients are necessary for managing stress levels in the body. For example, magnesium is an essential element that plays a vital role in stress management. As per a study, magnesium supplements can be helpful for people who experience chronic stress. Research also shows that other supplements like ashwagandha, vitamin B, and Rhodiola can also help manage stress, especially in women. However, you should eat these supplements only after consulting with your doctor. That will help you avoid any side effects.
Hypoglycemia and Depression/Anxiety
Low blood glucose levels lead to the production of adrenaline, which is the fight-or-flight hormone. If adrenaline stays for a long time, it leads to stress. In case the blood sugar level frequently becomes low (less glucose, more adrenaline), the stress can lead to depression or anxiety. If a person with unhealthy glucose levels doesn’t monitor their food and medicine properly, it can lead to hypoglycemia. There is a well-researched connection between diabetes and depression or anxiety. A study found associations between severe hypoglycemia and depressive symptoms.
Furthermore, these depressive symptoms lasted even when people resolved hypoglycemia. But researchers agree that hypoglycemia can cause symptoms of depression and anxiety. One possible reason is that a person with a low blood sugar level might constantly worry about their condition, which can add to the stress.
Stress is your body’s natural response to feelings like nervousness or threatening situations. However, your body’s natural reaction can be disastrous if you have diabetes. Extended stress levels can work against all your efforts to reduce diabetes complications. So, to manage your diabetes effectively, you must reduce your stress levels.
There can be various ways of doing this. Some of these include:
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Regular exercising
Yoga
Spending time in nature
Spending time with family and friends
Cutting back on alcohol and tobacco
Engaging in hobbies
Going to a psychotherapist for mindfulness-based stress reduction etc.
Frequently Asked Questions (FAQs)
What are the last stages of diabetes?
There is no such thing as the last stage of diabetes or the final stages of diabetes. However, when diabetes ails you for a long time or the amount of sugar in your blood increases to very high levels, it may lead to end-stage complications or advanced complications of diabetes. These complications may include albuminuria, chronic kidney diseases, heart failure, chronic artery diseases, or stroke. Therefore, you must take all steps and preventive measures to mitigate the effect of diabetes on the body and prevent it from progressing to higher levels.
Can stress cause diabetes 2?
Stress alone is not a cause of diabetes. However, high levels of stress increase the risk of getting type 2 diabetes. High levels of stress can decrease the production of insulin. As a result, the glucose build-up continues in the blood unchecked. It may lead to type 2 diabetes in the long run. One should practice stress-relieving techniques to lower the risk of becoming diabetic.
Is coffee good for diabetics?
As per a review of studies, coffee might play an essential role in lowering the risk of developing type 2 diabetes. That is because coffee improves sugar metabolism in the body. However, adding sugar or cream to coffee may adversely affect blood sugar levels. Therefore, the best type of coffee for people with diabetes is decaffeinated coffee, as it has the goodness of all other components of coffee. Furthermore, you should also ensure that you consume coffee in moderation as it contains caffeine, and excess caffeine consumption may lead to side effects and increase stress.
Does type 2 diabetes get worse with age?
Diabetes is a progressive disease. Diabetes peaks in individuals in the age group between 65 and 74. A probable reason for this may be that you may put on more weight and exercise less as you get old, making it easier for diabetes to develop.
What is the miracle fruit that cures diabetes?
Jamun is widely regarded as the miracle fruit for diabetes. Since diabetes causes issues for two significant reasons- increased blood sugar levels and decreased insulin levels. Jamun targets both these causes together and hence helps cure diabetes. Jamun possesses antioxidant and anti-diabetic properties, which slow down the breakdown of sugar into starch.
As a result, it prevents sudden spikes in blood sugar levels. At the same time, Jamun seeds are helpful because they increase the amount of insulin in the body, either by increasing its secretion or preventing its degradation. In addition to controlling diabetes, Jamun plays a crucial role in purifying the blood, easing digestion, improving immunity, and increasing hemoglobin.
Can lack sleep lead to diabetes?
Yes, lack of sleep not only makes you tired and irritated and impacts your body’s ability to regulate and break down blood sugar. Research has shown that even one night of sleep deprivation causes your body to utilize insulin inefficiently. The ineffective response to insulin by the body’s cells leads to more insulin secretion by the pancreas. As a result, the cells fail to absorb the blood glucose, and the insulin level keeps rising. As a result, it can raise your fasting blood sugar levels above what they should be.
Do diabetics get angry easily?
Yes, diabetes is known to cause mood swings. Higher blood glucose is generally associated with feelings of sadness. Diabetes is also associated with lower self-control, which leads to aggressive behavior.
How do you calm down diabetes?
There are a variety of ways in which you can manage your diabetes. Exercising regularly, eating a balanced and nutritious diet, reducing stress, and cutting back on alcohol and tobacco are good habits to start with. When you do these things together, they help manage diabetes effectively and help prevent it.
Can metformin cause anger issues?
Yes, metformin causes mood changes, irritability, anger, and sadness. It is especially true for females over 60 years of age who take the drug for 1-6 months.
This article will help you understand how your continuous hustle that leaves you stressed might not be great for your overall well-being. You will also discover how you could develop habits to stay healthy with real-time health status and proper guidance.
Sprouts-Soyabean Tikki is an interesting way to make your kids eat sprouts that are healthy and necessary for their growth and development. This is an easy-to-make and yummy snack recipe that is cooked with moong bean sprouts, Soyabean, gram flour or besan, mint leaves, green chili, coriander leaves, and a mélange of spices. This Sprouts-Soyabean Tikki recipe is a healthy nutritious snack that is richly flavored with basic Indian spices.
Sprouts are a rich source of vitamins, proteins, and minerals but are not a favorite among fussy eaters. Soya beans are said to control blood sugar levels, lower cholesterol, regulate the bowels and relieve constipation. It is protein-packed, super healthy stuff. It will be the perfect starter for any vegetarian meal or you can use it as a burger patties. Enjoy this tikkis with green chutney and you can also place it in between two multi-grain bread slices and pack it for lunchbox; this will make your kids’ and your lunchbox more healthy and protein-rich. You can serve it hot on occasions like potluck, game night, and kitty parties. Try this Sprouts-Soyabean Tikki and enjoy it with your loved ones!
Ingredients
Moong beans sprout raw and uncooked – 100 gms
Soya Bean – 100 gms
Flax seeds- 10 gms
Besan flour – ¼ cup
Yogurt- 10 gms
Ginger Paste- 5 gms
Red Chilli powder- 5 gms
Salt to taste
Coriander leaves- 15 gms
Mint leaves- 15 gms
Oil – 15 ml
Amchur powder – ½ tsp
Coriander powder- ½ tsp
Instructions
Flaxseeds, and besan were dry roosted separately. Combine all the ingredients in a skillet and dry roast over medium-low heat. Dry roast until besan is slightly browned and fragrant.
Remove from heat and set aside. Allow it to cool. Transfer the dry-roasted ingredients to a grinder.
Blend the ingredient’s into a powder-like consistency and set aside.
Boil Soya bean.
Combine mashed Soya bean and moong dal sprouts in a mixing bowl. Mix until combined.
Stir in amchur powder, red chili powder, coriander powder, ginger paste, chopped mint leaves, cilantro leaves, and salt.
Add yogurt followed by ground flaxseed.
Stir everything together until a non-sticky dough is formed.
Time to shape sprouted moong dal cutlets. Divide the mixture into 10 uniform golf-sized balls. Tightly roll the ball and shape it into cutlets.
Bind the balls with besan flour.
Grease a skillet- spread cutlets in a single layer.
Cook the moong dal cutlets in a skillet, stirring often for four to five minutes on one side or until the cutlets turn light golden brown.
Flip and cook the other side too. Once done, take the moong beans cutlets off the heat. Cool the cutlets on the plate for 5 minutes before serving. This helps the cutlets to firm up a bit.
Foodnwellness brings to you the splendid flavours of Karnataka with our one-pot meal recipe of Bisibelebath. It is not only a healthy dish prepared usually with white rice (Brown rice, Quinoa or Millets like Barnyard millet can also be used to further enhance the health benefits), Toor dal (Lentils), a mix of vegetables and a blend of herbs and spices to make this into a delectable treat.
In this recipe, we will be substituting white rice with Quinoa to enhance the overall protein profile of the dish. Quinoa is a gluten-free grain, although technically a seed which is high in Protein, fibre and antioxidants. It also has a low glycemic index, making it perfect for those with Type 1 and Type 2 Diabetes.
Scale
Ingredients
Quinoa : 15 g
Toor dal : 15 g
Urad dal : 2 g
Carrot : 10 g
Beans : 15 g
Tomato : 10 g
Onion : 10 g
Turmeric powder : A pinch
Salt : To taste
Sambar powder/Chilli powder : 1 tsp
Mustard seeds : 2 g
Curry leaves : a few
Dry red chilli : 1-2 in no
Ghee : 1 tsp
Hing/Asoefetida : a pinch
Ginger Garlic Paste : 1 tsp (Optional)
Tamarind pulp (1 tsp)
Instructions
Chop all vegetables and keep aside
Soak Tamarind in water for 15 minutes. Extract the pulp and keep aside
Add ghee to the pressure cooker/instant pot, once it is hot, add the mustard seeds, Curry leaves, and Asoefetida and let them splutter
Add Onions, Ginger Garlic paste and saute them until the Onions turn soft and light brown
Then add the other vegetables and saute them till cooked.
Follow this up by adding Bisibelebath/Rasam powder, Red chilli powder, Turmeric, Tamarind pulp and salt. Stir frequently to avoid them from getting burnt.
Next, add all the dals, Quinoa and water, mix well, close the pressure cooker with pressure valve to sealing. Cook on high pressure for 8 minutes or 4 whistles
Switch off and let it cool (Natural pressure release)
Once cooled, remove the lid and garnish with Coriander leaves and dry red chillies.
Serve Bisibelebath hot with mix vegetable Raita or Chutney or Pickle.
Mango Shrikhand, popularly known as Amrakhand is a delicious mango flavored twist to the traditional plain Shrikhand recipe. Shrikhand is a popular Indian dessert made with Greek Yogurt, also called hung curd. It can be served plain, but when prepared with mango, it is called Amrakhand or Keri Matho. It is usually made using 5 simple ingredients – yogurt, mango puree, saffron, powdered sugar, and ground cardamom.
This mango sweet dish is quite popular in Gujarati and Maharashtrian households and is served as a dessert after everyday meals. It is also prepared for special occasions and festivals like Gudi Padwa, Ganesh Chaturthi, Diwali, etc. Mango Shrikhand is one of the summer desserts to make when mangoes are in season. The combination of yogurt, sweet mangoes and the aroma of cardamom and saffron makes this an irresistible dessert! The recipe has been made without using sugar to make it a healthy recipe.
Ingredients
Curd or yogurt – 1 Cup
Mangoes (medium-sized, peeled and chopped) – 1/3 rd
Green cardamoms (seeds removed and lightly crushed in mortar-pestle) – 1 to 2
Saffron strands – 2 to 3
Honey (Optional) – 1 tsp
Almonds (Chopped) – 4 to 5
Raisins (Chopped) – 3 to 4
Instructions
First, take 1 cup of home-made curd or yogurt in a muslin or cheese cloth or a cotton kitchen napkin.
Now tie the cloth tightly and hang the curd for 2 to 3 hours. You can choose to hang the cloth under a faucet in the kitchen wash basin. You can also hang the curd in the fridge. Let, the whey drip, keep a bowl or pan below to collect the whey. You can also choose to keep for more time like 5 to 6 hours.
After 2 to 3 hours you will get to see a thick curd is left behind.
Peel and chop 1/3 rd of a medium-sized mango and make puree out of it in a blender.
In the same blender with the mango puree, also add the thick hung curd.
Collect it in a bowl. Add 1 to 2 powdered green cardamoms seeds and 2 to 3 saffron strands.
Blend till the mixture is smooth and even.
Chill the Mango Shrikhand in the refrigerator and serve in bowls. You can also add some chopped almonds and raisins as a garnish while serving.
Notes
Note: If you plan to use greek yogurt move on to step 5.
Tip:If using greek yogurt, add about 1 to 1.25 cups of it to the mango puree and flavorings. Blend till smooth.
Tips: Try to avoid adding sugar, instead you can use 1tsp of honey for this recipe. Tinned mangoes or mango pulp can be used instead of mango fruit.
Tips: Hung curd (yogurt): Use fresh curd, not the one that has gone sour. While hanging the curd, choose a large bowl so that the bottom of the muslin or cloth doesn’t come in contact with the bottom of the bowl. Make sure to refrigerate the hung curd in a lidded bowl if you are not using it right away. Variations: You can make a vegan Shrikhand by substituting your dairy milk with coconut milk yogurt, non-dairy Greek yogurt or any plant-based milk yogurt.
Grilled Vegetable Curd Sandwich is a delicious sandwich recipe. This is an easy-to-make dish that can be eaten for breakfast, lunch and snacks food, taken to work, school, or picnics to be eaten as part of a packed food. Easily prepared at home, this snack can be served on occasions like kitty parties, buffet, potlucks and house parties. You can also pack this Fusion recipe for your kids’ tiffin and we are sure it will never fail to meet your expectations! Prepare this breakfast recipe and enjoy with your loved ones.
A sandwich is a food typically consisting of vegetables, sliced egg or meat, curd or peneer placed on or between slices of bread, or more generally any dish wherein bread serves as a container or wrapper for another food type. Sandwiches are one of the loved snacks all around the world!
Scale
Ingredients
Finely chopped cabbage – 1/4 cup
Grated carrot – 1/4 cup
Peas – 1/4 cup
30 g finely chopped capsicum
Finely chopped spring onions – 30 g
Lettuce – 2 leaves
Greek yogurt or hung curd – 1/2 cup
Black pepper – 1/2 tsp
Red chilli powder – 1/2 tsp
Salt – 1/2 tsp
Herbs – as required
Bread slices (multigrain or gluten free) – 4
Instructions
First rinse and finely chop the veggies in a food chopper or a food processor or with a knife.
Then add Greek yogurt or thick curd or hung curd with the vegetables.
Sprinkled black pepper, salt, dried oregano and red chili flakes as per the taste. If you want you can also add other dried herbs like thyme or basil or mixed herbs. You can also add chopped green chilies, instead of red chili flakes.
And give a proper mix to it.
Making Curd Sandwich
Take the bread slices.
Place the vegetable mix in between the two slices.
Grill the sandwiches till crisp and golden.
Serve curd sandwich hot or warm
Sandwiches can be served plain or with any dip or chutneys of your choice.
Notes
Do use thick curd, hung yogurt or Greek yogurt to make the filling.
Do note that all the veggies are raw except the steamed peas. If you want you can even blanch the cabbage leaves and then add into the mix.
Spicy Baked Pomfret Fish is an easy to make delicious recipe. Try it once, and enjoy the flavor of spicy fish….
Fish is packed with many essential nutrients that most people are lacking. this includes low fat- high biological value protein, omega -3- fatty acids, vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Ingredients
Pompret – 1 (110 – 120 g)
Red chilli powder – 2.5 gm
Salt – 2.5 gm
Black pepper powder- 2.5 g
Lemon – ½
Red chilli flakes- 2.5 g
Garlic – 2 cloves (grated)
Tomato – 1 (50 g)
Olive oil – 5 ml
Instructions
Wash and clean the Pomfret fish and place it on the plate.
Blanch the tomatoes, and kept it aside till it cools down.
Blend the tomato and make a Smooth puree out of it.
Let the puree come to boil.
Make the salt, black pepper powder, lemon juices rubbed well over the fish and it was kept aside for 10 minutes.
By that time mix red chilli powder, chilli flakes, grated garlic, tomato puree, salt in a bowl and spread over the fish.
Add few drops of Olive was used to spread over the Pomfret fish.
Rest the marinated the pomfret fish in refrigerator for 30 minutes.
Bake the fish for 15 minutes at 1800
Garnish and serve it.
Notes
This recipe can be tried with varieties of fishes. Instead of baking, pan fried method can be used.
We’ve all heard the term “Water weight” being thrown around, but if you don’t understand what exactly it is, then those especially in the midst of a weight loss program can get quite discouraged by its contingency. Contrary to popular belief, Water retention is actually a helpful signal since it indicates the imbalance in the body. Simply put, it is a symptom and not a disease and in serious cases, it can be an indication of a problem with the kidneys, heart or the circulatory system.
Normally, if you are consuming a healthy and nutritious diet, along with adequate consumption of water, fluid retention will not occur. But, there can be certain instances wherein your body will begin retaining fluid, therefore it becomes crucial to understand what is happening, so that the fluid levels within the body can be brought back to optimal levels.
Let’s therefore learn how to spot it and treat it early.
What is water retention?
Water retention is defined as the excess buildup of fluid within the body tissues that can take up a variety of forms ranging from bloated belly, swollen ankles and puffiness and swelling of eyelids to nausea, fatigue and persistent coughing.
What causes water retention?
Before the causes are explained, let’s emphasise on the fact that there can be several reasons as to why your body is retaining excess fluid. Although some of these causes can be easily treated, there are however certain tenets that may be indicative of a more serious underlying issue. It is therefore important to consult with a healthcare professional to come to a sound diagnosis.
We will now discuss some lifestyle factors that are contributive to water retention, and ways of preventing it.
– Consuming a diet that is high in Sodium :
The body requires an adequate amount of Sodium and Potassium to maintain optimum levels of fluid in the body. Eating more than required salt can cause the body to retain water. It is therefore recommended to consume a maximum intake of 2300 mg (1 tsp) of salt per day for healthy individuals and not more than 1500 mg of salt per day for people with Heart disease and Hypertension.
Photo by Emmy Smith on Unsplash
– Hormonal fluctuations :
Women seem to hold more water weight in the days leading up to their menstrual cycles. It is very common and happens due to hormonal changes which prepares the body for monthly menses . These hormonal fluctuations lead to greater water retention in the body of a woman.
Photo by Engin Akyurt on Unsplash
– Standing or sitting for long periods of time :
A lot of water retention can be caused by prolonged periods of sedentary activity like sitting, sleeping, or standing still in one place. This is because sitting or standing still can cause your body tissues to retain fluid due to increase in blood pressure inside the vessels of legs and feet.
– Certain medications like Hypertension medications, pain relievers, antidepressants etc
– Pre-eclampsia, cirrhosis of the liver, protein loss due to malnutrition
Now, If you’re nodding your head in agreement to all the signs and causes of water retention, and verbally agreeing to reading the above and saying “ Yes, I seem to have all those symptoms”, then continue reading below to find out some general remedies that can help you with Fluid retention!
General Lifestyle and Dietary suggestions :
Consuming the recommended intake of upto 2300 mg of salt (1 tsp) for healthy individuals and less than 1500 mg of salt intake for individuals with Heart disease and Hypertension.
Avoid canned foods including canned vegetables, soups, sauces etc.
Avoid processed foods like potato chips, salted peanuts and other junk foods.
Increase the intake of Potassium rich foods like Bananas, Raisins, Tender Coconut water, Apricot, Berries, Apples, Spinach, Mushrooms etc as Potassium deficiency can lead to water retention.
Consuming adequate quantity of water (between 8-10 glasses per day or more in accordance with level of physical activity) and other fluids such as Herbal teas, Barley water etc.
Regular exercise of upto 30-40 minutes can prove to be a game changer as it helps stimulate blood circulation. Lifting your legs up against the wall can also help drain excess water.
Taking care of yourself emotionally and physically is the most important divisive factor in any treatment method and subsequent result. Allow yourself to reap in the natural benefits of adopting a healthy, nutritious diet and lifestyle. Reach out to the team of Foodnwellness for customised and tailored made wellness programs!
For any serious underlying health condition resulting in persistent water retention leading up to 1-2 kg of weight gain within a week, make sure to first consult with a physician before making any changes to your current health routine or taking medical action.
This Minty Oats Vegetable soup is one of the easiest recipes to put together for a quick breakfast or even as a dinner option. It is a Fibre rich soup which is not only filling, but also delicious, healthy and nourishing.
Scale
Ingredients
3 tbsp quick cooking rolled oats
2 tbsp chopped carrot
2 tbsp chopped cabbage
1 tbsp chopped mint leaves
½ tsp chopped green chillies
½ tsp chopped garlic (lehsun)
½ tsp chopped ginger (adrak)
½ tsp oil
½ tsp soy sauce
Salt (As per taste)
Turmeric ( 1/4th tsp)
2 tsp lemon juice
For Garnishing
Sprig of Mint
1 tsp of roasted Pumpkin,
1 tsp of roasted Sunflower seeds and
1 tsp of roasted Sesame seeds
Instructions
Dry roast the Oats on medium high flame for 1-2 minutes.
Heat the oil in a deep non stick pan. Then add in chopped green chillies, garlic and ginger and saute on a medium flame for a few seconds.
Follow this by adding in the chopped carrots, cabbage (and any other vegetable of your choice) and saute on a medium flame for 1-2 minutes till cooked.
Add the oats, saute them for another 1-2 minutes.
Add the soy sauce, mix well and bring to a boil.
Finally add the spices (Salt, turmeric and any other spice and herbs of your choice), lemon juice and mint leaves, mix well and continue to cook for 1 minute.
Serve immediately and garnish with a sprig of mint and tbsp of mixed seeds on top.
Nutrition
Serving Size:1
Calories:308.31
Fat:10.56
Carbohydrates:37.8
Protein:10.37
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