Articles
Does Metabolism get Affected with Ageing?
We know that ageing is inevitable, and it will be accompanied by changes in the body, both internally and externally. As we age, we lose a few abilities – right from chewing our favorite foods to digestive issues, bone issues leading to frailty and falls, and loss of muscle (sarcopenia) that impacts strength. What is really happening to the body’s metabolism as a result of ageing? Let’s have a basic understanding and know how to manage these issues. Hallmark of ageing Out of the many hallmarks of ageing, the primary hallmark is the environmental change causing genetic instability and alterations which leads to an antagonistic hallmark, that is responses to the damage – Mitochondria dysfunction. This is also a cause of oxidative stress where reactive oxygen species (ROS) increase. Mitochondria are the primary source of energy production. Mitochondrial production dysfunction in the cells changes many metabolic processes such as the decrease in anabolic functions, decrease in muscle mass (sarcopenia), increase in body fat (due to less nutrient intake and sedentary lifestyle), and change in the muscle morphology that leads to a decline in strength. The decline in various metabolic processes will eventually lead to the onset of metabolic syndrome. Pic credits: Natarajan et al., 2020 Metabolic Decline Due to Ageing With age, there is a decline in every function in the body with mitochondrial dysfunction. As a result, there will be dysregulation of homeostasis, leading to cell death. The decline in ATP production results in less production of energy, which leads to disruptions, both physiologically and metabolically. The cell’s regenerative capacity is also reduced. Each interdependent process starting from low production of saliva from salivary glands, the changes in the intestinal biology and the microbiome, and low bioavailability of nutrients, eventually leads to malnutrition. All the body’s storage forms are utilized for energy, including the muscle. Muscle loss, the so-called sarcopenia, happens which would lead to low strength. The bone density also decreases which would lead to bone-related disorders such as osteoporosis, making the person more fragile and injury-prone. The decline in muscle mass not only happens with the limbs but also in the oral mastication muscles which would hinder the proper ability to chew the food. Loss of teeth due to poor hygiene would also result in not being able to chew well. What you understand here is just the basic knowledge of how metabolism is affected, and there are more physiological processes that are declined. This can be prolonged and managed by daily physical activity and a proper dietary intervention that makes it easy to chew and digest. Tips to manage the declines from ageing As it is already known, adequate nutrients from all the food groups are important. However, aged people may not be able to consume food due to the aforementioned reasons. A few of the major points that need to be considered are – Easy to consume foods – soft, mushy purées, or soups Adequate intake of protein (at least 1.2-1.8 g/kg per body weight) to help preserve muscle loss. A quality protein supplement such as whey can be advised for easy absorption. Supplement intake, such as calcium, vitamin D, wherever deficiency exists, and also multivitamins with a physician’s advice. Adequate fiber intake – supplements like psyllium husk Inclusion of unsaturated fats – omega-3 fatty acids or their supplements Physical activity, with a mix of neuromotor, aerobic, strength, and flexibility can be advised in an individualized approach. References López-Otín, C. et al. (2013) ‘The Hallmarks of ageing’, Cell, 153(6), pp. 1194–1217. doi: 10.1016/J.CELL.2013.05.039. Bartke, A. et al. (2021) ‘Energy Metabolism and ageing’, The World Journal of Men’s Health, 39(2), pp. 222–232. doi: 10.5534/WJMH.200112. Natarajan, V. et al. (2020) ‘Mitochondrial Dysfunction in Age-Related Metabolic Disorders’, Proteomics, 20(5–6), pp. 1–11. doi: 10.1002/pmic.201800404. Rebelo-Marques, A. et al. (2018) ‘ageing hallmarks: The benefits of physical exercise’, Frontiers in Endocrinology, 9(MAY), pp. 1–15. doi: 10.3389/fendo.2018.00258.
Do Carbohydrates Lead to Weight Gain? Debunking the Myth
Carbohydrates are often found at the centre of heated debates around healthy living and weight loss. Many individuals believe that consuming carbohydrates can lead to weight gain. But is there any scientific truth to this notion? Let’s delve into the intricacies of how carbohydrates are processed in the body and whether they truly contribute to weight gain. The Big Carbohydrate and Weight Gain Myth Myth: Many people think that carbohydrates make them gain weight. Reality: To understand the relationship between carbohydrates and weight gain, we need to explore the complex processes that occur when you consume these macronutrients. From Carbohydrates to Glucose When you consume carbohydrates, they undergo a fascinating transformation within your body. Carbohydrates are broken down into glucose, a type of sugar, during the digestion process. This glucose serves as a primary source of energy for your body’s various functions. The Journey to Triglycerides Now, let’s address the concern about carbohydrates and weight gain. It’s essential to know that glucose isn’t the end of the story. Excess glucose can be converted into a different form of stored energy known as triglycerides, which are essentially stored fat molecules. De Novo Lipogenesis The conversion of glucose to triglycerides is a process called De Novo Lipogenesis. While this process does occur, it happens relatively rarely in human beings compared to a more typical pathway where dietary fat directly converts into stored fat. Understanding the Culprit: Dietary Fat So, why do people often associate carbohydrates with weight gain? The key lies in the calorie balance and macronutrient composition of your diet. When you consume more calories than your body needs for its daily energy expenditure (known as maintenance calories), those excess calories are stored as fat, regardless of their source. Here’s a crucial distinction: Carbohydrates are primarily used for energy. Protein is utilised as building blocks for various bodily functions. Dietary fat, on the other hand, can be directly converted into triglycerides, contributing to stored fat when consumed excessively. In essence, it’s not carbohydrates themselves that lead to weight gain, but rather the overconsumption of calories, regardless of the macronutrient source. Cracking the Calorie Code on Carbohydrates The most fundamental principle of weight management is maintaining a balance between the calories you consume and the calories you burn. To achieve or sustain a healthy weight, it’s essential to keep your calorie intake in check, ensuring it remains below your maintenance calories. Balancing Act: Carbohydrates, Protein, and Fat While carbohydrates aren’t the primary culprits in weight gain, the composition of your diet matters. Here’s a simple guideline: Carbohydrates: These are crucial for providing energy, especially for high-intensity activities. Complex carbohydrates found in foods like whole grains, vegetables, and legumes offer sustained energy without causing rapid spikes in blood sugar levels. Protein: Protein plays a vital role in maintaining and repairing tissues, making it essential for muscle health. Adequate protein intake can help you feel full and satisfied, reducing the likelihood of overeating. Dietary Fat: While dietary fat is an important nutrient, moderation is key. Focus on incorporating healthy fats from sources like avocados, nuts, and olive oil while limiting saturated and trans fats. The Role of Carbohydrates in a Balanced Diet Carbohydrates are not the enemy; they are a vital part of a balanced diet. They provide essential energy for your daily activities, support brain function, and even assist in exercise performance. The key is to make wise carbohydrate choices and consume them in appropriate portions. Quality Matters: Complex vs. Simple Carbohydrates Opt for complex carbohydrates like whole grains, fruits, and vegetables, which are rich in fibre and nutrients. These foods digest slowly, providing steady energy and helping you feel full for longer periods. Simple carbohydrates, such as those found in sugary snacks and beverages, can cause rapid spikes in blood sugar levels and may lead to increased hunger and overeating. Balancing Your Macronutrients While carbohydrates are an important part of your diet, it’s crucial to maintain a balanced intake of all three macronutrients: carbohydrates, protein, and dietary fat. Caloric Distribution: Finding the Right Mix There’s no one-size-fits-all answer to macronutrient distribution, as individual needs vary. However, a balanced diet often includes: Carbohydrates: 45-65% of total daily calories Protein: 10-35% of total daily calories Dietary Fat: 20-35% of total daily calories Keep in mind that these percentages can vary based on factors like activity level, age, and specific dietary goals. Final Takeaway on Carbohydrates and Weight Gain In summary, carbohydrates themselves do not inherently lead to weight gain. It’s the overall calorie balance in your diet that plays the most significant role in weight management. Excess calories, regardless of their source, can contribute to weight gain. To achieve and maintain a healthy weight, focus on: Balancing your calorie intake with your energy expenditure. Choosing quality carbohydrates, protein sources, and dietary fats. Incorporating regular physical activity into your lifestyle. By understanding the science behind carbohydrates and weight management and adopting a balanced approach to nutrition, you can navigate your weight loss or maintenance journey with confidence and success. Remember that consulting with a healthcare or nutrition professional can provide personalised guidance tailored to your unique needs and goals.
The Truth About Water Fasting for Weight Loss: Impact and Drawbacks
In the realm of weight loss strategies, water fasting has emerged as a captivating yet controversial topic. This unique approach, rooted in abstaining from all caloric consumption while exclusively relying on water intake for a designated period, promises rapid weight loss and potential health benefits. Nonetheless, as with any dietary method, the concept of water fasting requires a comprehensive understanding encompassing its pros and cons for a well-rounded evaluation. Understanding Water Fasting: Water fasting is often heralded as a means of detoxifying the body, involving the complete cessation of food intake while allowing only water to be consumed. Advocates propose that this technique prompts significant weight loss through a considerable caloric deficit. However, unraveling the intricacies of water fasting involves both unraveling its potential merits and scrutinizing its inherent limitations to make an informed decision about its appropriateness. The Mechanics of Weight Loss: Water fasting instigates a cascade of physiological responses within the body. With the absence of caloric intake, the body begins to tap into its energy reserves, predominantly stored glycogen and fat. Consequently, this process culminates in weight loss, particularly during the initial stages of fasting. However, it is crucial to recognize that a notable portion of the initial weight reduction is attributed to the shedding of water weight, rather than the substantial loss of fat. Potential Drawbacks of Water Fasting for Weight Loss: Depletion of Muscle Mass: Prolonged water fasting can trigger muscle loss. In the absence of adequate protein intake, the body resorts to breaking down muscle tissue to acquire essential amino acids, potentially undermining muscular integrity and strength. Adaptive Metabolism: Extensive fasting can trigger a phenomenon where the body slows down its metabolic rate as an adaptive mechanism for survival. While this response is designed to conserve energy, it can hinder sustained weight loss efforts. Nutritional Deficiencies: A key concern associated with water fasting is the absence of essential nutrients. The exclusion of diverse food sources can lead to deficiencies in crucial vitamins and minerals, thereby impacting overall health and well-being. Energy Depletion and Fatigue: The absence of caloric intake manifests as a considerable decline in energy levels, often leading to pronounced fatigue, dizziness, and a notable sense of physical weakness. Digestive Upheaval: Reintroducing food after an extended fasting period can disrupt the digestive process, causing discomfort, bloating, and gastrointestinal distress. Electrolyte Imbalance: The extended practice of water fasting can disrupt the delicate balance of electrolytes in the body. This imbalance can potentially affect fundamental functions, including heart rhythm and muscle contraction. Assessing Risk Factors: It is imperative to recognize that water fasting is not universally suitable for all individuals. Individuals with specific medical conditions, pregnant or breastfeeding women, and those with a history of eating disorders should exercise caution or abstain from such practices. Medical supervision and guidance are strongly advised in these instances. Exploring Balanced Approaches to Safe and Healthy Weight Loss: While the allure of swift weight loss may hold significant appeal, a holistic and sustainable perspective emphasizes the importance of gradual, healthy methods. The cycle of weight loss followed by regain, often encountered with crash diets such as water fasting, can lead to a phenomenon known as yo-yo dieting, which can have adverse long-term effects on health and metabolic equilibrium. Healthier Alternatives: Embrace a Nutrient-Rich Diet: A balanced, nutrient-rich weight loss diet encompassing a variety of essential nutrients and food sources is instrumental in nurturing overall health and ensuring sustained weight management. Portion Control and Mindful Eating: The practice of monitoring portion sizes and cultivating mindfulness during meals contributes to gradual, consistent weight loss without compromising nutritional intake. Prioritize Physical Activity: Incorporating regular physical exercise not only expends calories but also augments overall well-being. Seek Expert Guidance: Collaborating with registered dietitians and healthcare professionals equips individuals with tailored strategies for weight loss and comprehensive health enhancement. Frequently Asked Questions (FAQs): Q1: Can water fasting guarantee swift weight loss? A1: Water fasting may yield rapid initial weight loss; however, a significant proportion of this reduction pertains to the loss of water weight. Sustainable and wholesome weight loss methods are recommended for long-term health. Q2: Beyond weight loss, does water fasting offer other health advantages? A2: Some proponents assert that water fasting fosters detoxification and yields metabolic benefits. Yet, scientific substantiation of these claims remains limited. Q3: Can water fasting be pursued safely? A3: The practice of water fasting carries inherent risks, particularly for individuals with specific medical conditions, those who are pregnant or breastfeeding, and individuals with a history of eating disorders. Engaging in water fasting should be undertaken cautiously and ideally under the guidance of a healthcare professional. Q4: Does water fasting lead to lasting weight loss? A4: While water fasting can indeed result in weight loss, the sustainability of this loss is questionable due to the potential for muscle loss and the resultant metabolic deceleration. Q5: How does water fasting affect metabolism? A5: Extended water fasting can instigate a reduction in the body’s metabolic rate as a protective mechanism. This adaptive response may hinder long-term weight loss endeavors. In Conclusion: The allure of water fasting for weight loss may offer initial promise, yet its associated drawbacks and potential health risks warrant a comprehensive evaluation. A holistic approach that prioritizes balanced nutritional intake, regular physical activity, and guidance from healthcare professionals stands as a more effective and prudent means of achieving enduring weight loss and comprehensive well-being. Prioritizing health over swift solutions and exercising careful discretion, particularly with medical considerations, remains paramount in navigating any fasting regimen, including water fasting.
Healthy Cooking Oils: The Best Choices for Indian Cooking
Different people have different opinions about which cooking oil is the best. But who’s right and who’s wrong? In this article, we will delve into the criteria for measuring the quality of cooking oils, including omega-3 and omega-6 fatty acids, polyunsaturated fatty acids (PUFA), monounsaturated fatty acids (MUFA), and the smoking point, to help you make informed decisions about the best oils to use in your culinary endeavours. Before getting into the article.watch this short video from our Founder, Jitendra Chouksey shares his recommendations on cooking oils, offering valuable insights into their properties, health considerations, and how to make informed choices when it comes to selecting the best oil for your cooking needs. Check out his video on the best cooking oils for Indian cooking. How to evaluate cooking oils? There are a few criteria that we need to examine before we can say which cooking oil is the best one: Omega-3 and Omega-6 Content: Omega-3 and omega-6 fatty acids are essential fats that play a vital role in maintaining overall health. A healthy balance between these two fatty acids is crucial. While omega-6 fatty acids are commonly found in many cooking oils, such as vegetable and soybean oil, it is important to choose oils that provide a more favourable omega-3 to omega-6 ratio. PUFA and MUFA: Polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA) are considered healthier fats compared to saturated and trans fats. Oils with higher PUFA and MUFA content offer potential health benefits, such as improved heart health and reduced inflammation. Examples of oils rich in PUFA include sunflower, safflower, and soybean oil, while olive oil is renowned for its high MUFA content. Smoking Point and Resistance to Oxidation: The smoking point of an oil is the temperature at which it starts to break down and produce smoke. Oils with higher smoking points are more suitable for high-heat cooking methods like frying and stir-frying. It is essential to choose oils with a smoking point that matches your cooking needs to avoid the generation of harmful compounds due to oil degradation. Best Cooking Oils to Consider: Ghee Ghee, a clarified butter commonly used in Indian cuisine, has a high smoking point and is rich in saturated fats. It offers a rich, nutty flavor and is suitable for high-heat cooking methods. However, it is important to consume ghee in moderation due to its high saturated fat content. Coconut Oil Known for its unique taste and aroma, coconut oil is high in saturated fat but has gained popularity for its potential health benefits. It solidifies at room temperature and has a moderate smoking point, making it suitable for baking and low to medium-heat cooking. Olive Oil Olive oil is renowned for its abundance of MUFA and offers potential cardiovascular benefits. Extra virgin olive oil is best for low to medium-heat cooking and as a dressing for salads and dips. It has a lower smoking point than some other oils, so it’s important to avoid using it for high-heat cooking. Mustard Oil Commonly used in Indian and Asian cuisines, mustard oil has a distinctive flavour and aroma. It contains a good balance of PUFA and MUFA and has a high smoking point, making it suitable for various cooking methods. While there is no definitive “best” cooking oil, certain oils offer unique qualities and health benefits. Considering factors like omega-3 and omega-6 content, PUFA and MUFA composition, and smoking point can help guide your choice of cooking oils. Ghee, coconut oil, mustard oil, and olive oil are notable options with distinct flavours and properties. Ultimately, moderation and a balanced approach to fat consumption are key. Experimenting with different oils can help you find the ones that suit your taste preferences and culinary needs while promoting overall well-being. References Mudambi, S. and Rajagopal, M., 2015. Fundamentals of foods, nutrition and diet therapy. New Dehli: New Age International. Patel, B., 2021. Building A Greener Kitchen. Ruengcharungpong, S., Somjai, S. and Aeknarajindawat, N., 2019, December. Customer satisfaction and behavior of using non-stick cookware products of bangkok metropolitan region. In International Academic Multidisciplinary Research Conference in Los Angeles 2019 (pp. 70-72). Tewari, A., Israni, K. and Tolani, M., 2015. Air Fryer using Fuzzy Logic. International Journal of Computer Applications, 975, p.8887.
What is The Best Time to Workout: Understanding Circadian Rhythm and Hormonal Impact
Have you ever wondered if there is an ideal time to work out that maximises the benefits of exercise? As it turns out, our bodies have their own internal clocks, known as circadian rhythms, which are influenced by three essential hormones: cortisol, testosterone, and melatonin. In this article, we will delve into the fascinating interplay of these hormones, discover the concept of the testosterone to cortisol ratio, and determine the optimal time to optimise your workout routine for better results. Circadian Rhythm and Hormonal Impact Our body’s circadian rhythm serves as its internal timekeeper, governing various physiological processes and behaviours throughout a 24-hour cycle. This rhythm is regulated by three key hormones: cortisol, testosterone, and melatonin. Melatonin: The Sleep Hormone Melatonin is commonly known as the “sleep hormone.” It responds to darkness, and in the evening, the body starts releasing melatonin, inducing a sense of sleepiness. This explains why we feel more relaxed and ready for bed as the day transitions into night. Conversely, during the morning, melatonin detects the brightness of daylight and reduces its secretion, making way for another hormone to take centre stage. Cortisol: The Stress Hormone Cortisol, often referred to as the “stress hormone,” plays a crucial role in our body’s stress response. In the morning, when we wake up and are exposed to light, cortisol levels begin to rise. This hormone helps increase alertness and prepares us for the day ahead. Cortisol reaches its peak 6-7 hours after waking and gradually subsides as the day progresses. Testosterone: The Anabolic Hormone Testosterone, an essential hormone for both men and women, plays a significant role in muscle growth and repair. After cortisol levels subside, typically in the afternoon, the body starts releasing testosterone. This is an optimal time for muscle-building activities and strength training exercises. Optimising Your Workout Routine Now that we understand the impact of circadian rhythm and hormone fluctuations on our body, how can we optimise our workout routine to make the most of this information? The Testosterone to Cortisol Ratio (T:PC Ratio) The key to optimising your workout time lies in understanding the testosterone to cortisol ratio, often denoted as T:PC ratio. This ratio represents the balance between anabolic (muscle-building) hormones like testosterone and catabolic (muscle-breaking) hormones like cortisol. Research suggests that the T:PC ratio is highest during the afternoon, around 6-7 hours after waking up. This indicates that the afternoon is an ideal time to engage in intense workouts, weightlifting, and other activities that promote muscle growth and recovery. The Best Time to Workout : Morning vs. Evening vs. Afternoon Workout Many fitness enthusiasts wonder whether the morning or evening is better for working out. However, the afternoon takes the crown as the optimal time to exercise, considering the highest T:PC ratio during this period. While morning and evening workouts can still be beneficial, they may not offer the same advantages as an afternoon workout in terms of maximising muscle growth and performance. The Caveat: The Marginal Difference While the T:PC ratio favours afternoon workouts, it’s essential to understand that the difference in results compared to morning or evening workouts is relatively minor. Studies suggest that the variation in outcomes is often less than 5 percent. In conclusion, our body’s internal clock, governed by circadian rhythm and influenced by hormones such as cortisol, testosterone, and melatonin, plays a vital role in determining the optimal time to work out. The afternoon stands out as the prime time for intense exercise, given the highest testosterone to cortisol ratio during this period. However, it’s crucial to remember that the difference in results between morning, evening, and afternoon workouts is relatively marginal. Ultimately, consistency, dedication, and finding a time that fits your schedule and preferences are key to a successful and effective workout routine.
