How Much Protein Do You Really Need?

Protein is one of the most essential nutrients required by your body. The human body breaks down the protein into enzymes and amino acids. The cells present in the human body get cytoskeleton from protein, which is used to build up new skeleton muscle.

The moment people hit the gym, they shift to high protein consumption. But little do people realize that as much as protein is important for gaining muscle or losing weight, the quantity of protein consumed by your body plays a vital role in maintaining good health. Excess of anything is harmful and protein is no different. There are different school of thoughts about what should be the ideal protein consumption for a human body.

As per the Dietary Reference Intake (DRI) the ideal protein consumption is 0.8g per kilogram of the body weight. This is further bifurcated upon the gender:

  • 46g per day for the average woman
  • 56g per day for the average man

Factors To Consider For Protein Intake

Everybody needs protein. It is one of the essential nutrients required by the body to function properly. Each one of us consumes protein in our daily diet through the regular food. Why’s there a whole market for protein supplements then – you may ask. Let’s read on to find out the answer to your whys.

One needs to take into consideration various factors while deciding the protein intake. Each body is different than the other and so are the body’s nutritional requirements.

Here are some factors to consider while deciding the amount of protein to include in your daily diet:

  1. Gender

An average man consumes around 2,600 calories per day, and a woman consumes around 1,700 calories per day. According to nutritionists, an average healthy man should consume around 3000 calories per day and a woman should consume around 2000 calories. The percentage of protein in the total calorie intake should be between 10-30%. The latter only when you are on a high protein diet and are having an active lifestyle.

  1. Workout and other physical activity

People who are into strength building, heavy workouts and sports need higher amounts of protein to build muscle and stamina. If you have a lower rate of physical activity in your routine, then the amount of protein consumed from the regular diet is enough for your body to maintain the nutritional balance.

  1. Food Habits

Vegetarian food is comparatively lower on protein contents. Vegetarian people who are into bodybuilding, athletics or sports would need to supplement their diet with protein. Animal meat has a high percentage of proteinform of powders hence non-vegetarians can do without supplements. To meet the exceeding protein requirements, the non-vegetarians can increase the animal meat in their diet.

How Much Protein Do You Really Need?

There’s no gym or gym instructor who doesn’t press their clients to give in to protein shakes. You would see every gym selling some sort of protein supplements in the form of powders etc. Don’t fall for the trap that you can’t build muscle or lose weight without going on a high protein diet which is largely dependent upon the protein supplement they are selling.

There’s no denying that one does need protein supplements to build muscle, but not everyone is training to be a bodybuilder or a weightlifter. Before jumping onto the bandwagon, you need to understand your goals and body needs.

Going on a high protein diet often means neglecting or completely eliminating carbohydrates from the diet. Carbohydrates are as important as protein for the body. The body derives its energy from the carbohydrates and when you deprive your body of carbs, you start feeling lethargic and low on energy all the time. One needs to maintain a balance between the protein and carbohydrate intake in their diet.

Excess intake of protein can result in weight gain. The body consumes the protein it requires and stores the excess amount in the form of fats. This results in weight gain. Until and unless you are looking to gain weight or doing high-impact exercise, excess intake of protein can have adverse effects on your workout goals.

Dietary needs vary for every individual. Each body has a different requirement. No two people can have the same or similar results with the same dietary habits. Nutrients are essential for a healthy body but overconsumption of anything can have adverse effects on the body. Working out is just the tip of the iceberg. It won’t bear fruits without a healthy and adequate nutrient supply to the body.

 

Useful Tips to Help you Manage Greasy Hair

Running late for office and have an important meeting later in the day but your hair seems to be too messed up and greasy to survive the day without a hair wash? Read on this article to help save yourself during such situations.

Before we jump on to dealing with this issue, it is vital to understand the reasons for an oily scalp. The greasiness can be due to various factors such as hormonal imbalance, dandruff, using wrong products etc. All these factors can result in excessive production of sebum – the natural oil secreted by your hair follicles.

If there is a sudden change in your pattern, you need to consider seeing a dermatologist, and if you have grown up with an oily scalp then it merely means that your hair follicles produce excessive sebum compared to others – it’s natural and fine.

Managing Greasy Hair

The most common trick or tip out there seems to be to wash your hair daily or as frequently as possible. But the truth is that washing hair frequently can actually make the scalp greasier. Yes, you read that right. Oily scalp is a result of the production of excessive sebum which is a natural uncontrollable process. When you wash your hair frequently, you strip off your scalp of the natural sebum. The body’s instant reaction to it is panic. As a response to this panic, hair follicles produce excessive sebum to rehydrate the scalp making it greasier than before.

So what are the other options? Read on these tips to manage greasy hair:

  1. Change / Break Sebum Production Cycle

This can be done by altering the hair wash routine. Extend wash days to understand your sebum production cycle. Instead of washing hair every day, wait until your hair gets extremely greasy. Start slowly by extending the wash day by one day gradually making it 2-3 days. This will help in altering the sebum cycle.

  1. Read Ingredients on Your Shampoo and Conditioner

More often than not, people choose hair products depending upon the brand instead of the ingredients. In fact, 85% of people do not even bother to read the ingredients on hair products! To beat sebum, one needs to balance the scalp moisture. Using clarifying shampoos can help the cause. And to maintain the moisture balance, follow the clarifying shampoo with a moisturizing conditioner. Avoid shampoos with SLS, parabens and mineral oils.

  1. Shampooing Technique

How you shampoo your hair plays an important role in maintaining a healthy scalp. Oily heads should completely avoid using shampoo brushes or using fingernails to scratch the scalp. Scratching the scalp ends in higher production of sebum. Always use fingertips to gently massage the scalp while shampooing.

  1. Stop Touching Your Hair!

As good as it feels to run your fingers through that soft and silky hair, one should completely avoid it. Touching hair frequently escalates sebum production thereby making your hair oily. Don’t touch your scalp until and unless necessary.

  1. Use Hair Dryer on Cool Air Setting

The heat from the blow dryers makes the hair follicles swell which results in increased sebum secretion. It is advisable to use blow dryers on the cool air setting. This will not only help in containing the sebum production but will also help in setting the hairstyle for longer periods.

  1. Dry Shampoos

Dry shampoos are a boon. Dry shampoos generally come in spray bottles and are convenient to use when you are in a rush. It is the best way to combat oily scalp on busy days.

  1. Water Temperature While Washing

Start the wash with lukewarm water. Don’t use hot water. Hot water stimulates sebum producing glands. Always end the wash with cold water. It helps in closing the hair cuticles which helps in protecting from damage and excessive sebum production.

  1. Experiment with Hairstyles

The hair can get greasy when they lie flat on the scalp. Try hairstyles that would lift up your roots and keep the rest of the hair away from touching your scalp all the time. Ponytails are one of the best examples and you can experiment with the variations in this.

Hair health is a direct signal of your lifestyle and healthy living habits. Hair and nails are the last parts of the body to receive the nutrition that your body consumes. Besides these tips, eat healthy and nutritious food. Hair transitioning is a very slow process. Adopting these changes won’t give you instant results. Be patient and give time to your hair to adapt to the new changes.

 

5 Technologies Patients Expect their Doctors to Use

In today’s tech-savvy world where everything is available at a click, it has become imperative to adopt the technological changes and operate with the technological advancements irrespective of what domain you are serving in. Every sector has gone through drastic technological changes in the last decade or so. Technology has occupied a permanent place in people’s lives. With the increasing dependency on technology, businesses, small as well as large, cannot delay embracing these changes. Easy accessibility to the Internet via smartphones has evolved the way people consume information, network with families and friends, stay updated about the latest news, and also entertain themselves. It’s just a matter of few clicks, and everything that one needs to know is rightly available.

Technology has made life easier than what it used to be 20 years ago. Remember the times when you worked on a school project sitting in a library for hours gathering information from various books? All that can be done from the comfort of your home today.

In such a scenario, today’s patients expect their doctors also to adopt and embrace technology to make the interactions easier. Nothing pleases an ailing person more than reaching out to a doctor conveniently. The healthcare sector isn’t lagging behind when it comes to accepting technological changes. In fact, the healthcare sector has benefitted the most from technology. Diagnosis and treatments have become better with the use of technology over the years.

5 Technologies that Doctors Need to Adopt

As technology evolves, expectations rise. Or, the technological inventions are a result of the expectations and ideas of making life easier for humans. Medical and healthcare services are not devoid of these expectations. Rather, patients expect more from their doctors in today’s time.

Here are the 5 things that patients expect their doctors to use:

  1. Online Appointments

The most tedious task while visiting a doctor is to fix an appointment. Despite numerous phone calls to the hospital or doctor’s clinic, patients end up waiting for hours to see the doctor. Online appointments can help in solving this major issue in the healthcare sector. With appointments being booked online in advance, doctors can reduce the patient wait time considerably, leading to higher patient satisfaction.

  1. Online Record of Patient’s Medical History

Every time a patient visits a doctor, he/ she needs to carry all the files containing the previous medical history. Maintaining and managing these records is a cumbersome task. Having an online system where this data can be stored and accessed anytime through mobile phone is a boon not only for patients but also for the doctors. It can help in better diagnosis and treatment and reduce the chances of medical errors.

  1. Medical Advice

Today, the Internet is filled with health-related articles. But the problem is that patients don’t know which information they find on “Dr. Google” can be trusted and which cannot be. What if the hospital or doctor’s clinic offers an online portal with only valid and verified information? It could include tips to take care of health, pre-surgery preparations, post-surgery precautions, etc. These will help in patients in staying healthy as well as reduce the burden on doctors as patients will be able to serve themselves and get their queries resolved through such information.

  1. Mobility

All the major businesses are making themselves available to their clients at the go either through their own personalized mobile app or via third-party apps like WhatsApp etc. Patients don’t want to queue outside the doctor’s clinic for getting the medical test reports checked or switching/altering the current medication or getting a small doubt clarified. They need a simple option to communicate with their doctor on an ongoing basis. This can also help the doctors in not only offering ongoing medical advice to their patients but also in keeping them engaged.

  1. Online Billing and Payment

Digital payment transactions have made life easier. Today, people are used to using various digital payment options such as cards, NEFT, and mobile wallets. They expect their doctors to facilitate payments through such online modes. Online billing and payment system can also help in keeping a track of all the medical service related payments, generate receipts for patients, and provide them easy access to all the information for easy insurance claims. For doctors, it means easy compliance, ease of billing, and up-to-date financial records.

Technology has dramatically transformed people’s lifestyle – Be it shopping or medical health. In this era of lightening fast communication, the patients expect the doctors and hospitals to be efficient with their reach. Adopting these technologies can change the way the medical fraternity operates thereby saving not only time but also making the medical services cost effective for every patient.

 

 

 

 

 

Let’s Talk About Mindful Eating

How do you have your breakfast? While reading a newspaper? While scrolling through news apps on your phone? While watching TV? Or, just running out of the house in a rush with either grabbing something like an apple or nothing?

How does your day proceed? Stressful mornings? Skipped or late lunches? Half of the time forgetting if you ate something or not?

If you have nodded a yes for any of the above questions, this article is for you.

What is Mindful Eating?

Mindful eating is a Buddhist concept that helps you in understanding the value of the food you eat and what that food is doing to your body and you. Mindful eating is like meditation but to appreciate the goodness of what you are eating.

Irrespective of who we are and what we do, our lives have become a constant hustle to make end meets. This hustle is all about earning a living to be able to fend for ourselves and ironically, that’s what we overlook while getting caught in this vicious circle of hustling!

Mindful eating is a practice that makes you aware of the food you are eating and what your body is demanding by understanding your hunger cues and pangs.

Every time you feel a hunger pang, you don’t need to fill yourself up with food. More often than not these hunger pangs are due to reducing water levels in your body. Are you amazed? Well, this is what practicing mindful eating teaches you about your body and digestive system.

Why Mindful Eating?

The everyday hustle has reduced eating to a thoughtless activity. People are so busy running according to the clock that it has become a mechanical act to fill their bodies with food during lunch breaks or tea time in offices. People are so pressed for time that eating has become a rushed activity. People have mastered the art of finishing a meal in less than 10 minutes! Have you ever stopped and wondered that this is what you keep hustling for and you don’t even spend 30 minutes in a day to appreciate what’s on your plate?

This rushed and mindless eating has grave repercussions on the human digestive system and the body. A rushed meal means faster deglutition which results in overeating or binge eating in a majority of the cases. The faster deglutition means you are not chewing your food properly which ends in the inefficient absorption of nutrients from what you are eating.

During office lunch breaks, have you felt that you have eaten too much or too less? It takes 20 minutes for the brain to understand that you are full. If you have a rushed meal you either end up eating more than your capacity or indulge in binge eating every half an hour.

By practicing mindful eating you slow down the deglutition thereby making yourself and your brain aware of what you are putting inside rather than just dumping it in. Slowing down the eating process makes it an intentional act instead of a forced activity. It helps you in distinguishing between the actual and false hunger pangs along with making you aware of your bodily requirements.

Benefits of Mindful Eating

Practicing mindful eating can do wonders to your health and body. Some of the benefits of mindful eating are, it:

  • Improves digestion
  • Helps in better absorption of nutrients
  • Makes the metabolism healthy
  • Aids in weight management
  • Reduces over-eating
  • Reduces food cravings
  • Can help with depression
  • Felicitates healthy eating
  • Prevents binge eating
  • Makes you enjoy your food 

How to Practice Mindful Eating?

Practicing mindful eating can be a little tough in the beginning but it is absolutely doable. Here are a few things that will help you in following mindful eating:

  • Turn off from all sorts of distractions while eating. No TV, no laptop and no phone.
  • Concentrate on what is on your plate. Make yourself aware of the food you are eating.
  • Don’t eat in a rush. Sit down properly at a table and chew your food slowly.
  • Take at least 20 minutes to finish each of your big meals.
  • Enjoy the flavour and taste of the food you are eating.
  • Get aware of hunger and when you begin to feel full.
  • Stop eating the moment you start feeling you are full.
  • Focus on your meal.

These might seem simple to follow or adopt, but when you start practicing mindful eating, you will realize that it isn’t as easy as it seems. However, don’t give up because, once you start practicing it, the results are amazing. Start with one meal. Eat that one meal mindfully every day and when you feel you have mastered the art of mindful eating with that one meal, you will automatically inculcate the habit of mindfully eating your rest of the meals.

 

15 Simple Ways To Embrace Sustainable Living

The ever-increasing human population and our untenable lifestyles have burdened the environment with a pressing need to switch to sustainable lifestyles. Our dependency on technology and non-renewable resources and non-recyclable products has added to the environmental woes.

Sustainable living is a lifestyle that helps people in reducing their dependence on non-renewable energy and non-recyclable products thereby diminishing the ever increasing burden on the environment. Sustainable living is all about choosing the products that felicitate sustainability of the environment. It can be done by bringing in some simple changes in your current lifestyles.

The depleting ozone layer has been a grave concern since last three decades now. The ozone layer has thinned substantially since the 1980s and the way we are headed, there seems a bleak hope of any respite. The ozone layer absorbs around 97-98% of the harmful UVB rays which, if reach the earth, can cause severe damage not only to the humans but also to the flora and fauna thereby making life impossible on the planet.

Simple Ways to Embrace Sustainable Living

By adopting sustainable living one can help in reducing their carbon footprint and other environmental impact. Start with bringing these simple changes in your routine:

  1. Plan Your Meals to Avoid Wastage of Food

The easiest and simplest way to avoid wastage of food is to properly plan your meals. The food waste dumped in the landfills becomes a source of production of methane which is far more harmful than carbon dioxide for the environment. Cook in small quantities and if you still can’t avoid or reduce food waste, compost it in your house rather than throwing it out in the trash bins.

  1. Conserve Energy by Saving Electricity

The most commonly said thing when talking about sustainable living is to conserve energy by reducing electricity consumption. More often than not, the argument is made that how can one live without electricity in today’s time. No, we are not asking you to give up using it altogether. Use it wisely is all we say. Turn off the lights, fans, TV and other electronic items when not in use. Use natural light during daytime. Buy electronics with 5-star rating for energy conservation. Set your AC temperature at 24 degree Celsius and above.

  1. Replace Old Lights with Energy Efficient Lights

Replace the old bulbs with CFL or LED lights. They are long-lasting and lighter on power consumption. The traditional bulbs consume more power and don’t last long hence creating electronic waste in the landfills.

  1. Give up on Disposable Cutlery

Buying takeaways add to the ever-increasing problem of plastic waste. If you are headed home then avoid taking disposable cutlery from the food joint. You can completely give up on disposable cutlery by getting into the habit of carrying a steel fork and spoon in your bag every day.

  1. Give up on One-Time Use Plastic

The recent plastic ban in Maharashtra state created a ruckus in the market. The non-decomposable plastic has created major environmental issues in the recent times. The sewages are choked and rainwater doesn’t recede thereby causing flood-like situations in cities. The soil is becoming infertile too. Say no to one-time use plastic like shower caps, poor quality polythene bags, packaging material etc.

  1. Use Public Transport or Carpool

Stop commuting to your office in your vehicle every day. Carpool with a few other colleagues or opt for public transport as much as you can. This will not only help you in saving on your fuel costs but will also help the environment by reducing carbon emissions.

 

  1. Cycling or Walking for Short Distances

You don’t need to take out your bike every time you go to the neighbourhood grocery store. Either choose to cycle or walk when it is a short distance.

  1. Use Natural Light

Build homes and create spaces that allow sunlight in your house and office. Using natural light will cut down on the usage of electricity. Unwind those blinds and curtains during the daytime. Built ecological and environment-friendly spaces.

  1. Use Water Wisely for Household Chores

In most of the houses, the household chores are taken care of by the domestic helpers. You need to educate them about the need and importance of using water wisely. Train them to use water efficiently while carrying out the mundane household chores like washing dishes and clothes, cleaning floors and cars etc.

  1. Buy Energy-Efficient Electronics

Nowadays, electronic products have ratings in the form of stars with 1 being the least and 5 being the highest. These star ratings are based upon the electronic product’s energy efficiency. Buying electronics with higher star rating help in cutting down the consumption of electricity. It is advisable to opt for 5-star rated electronic products.

  1. Reuse Polythene Bags and Other Plastic Products

If you cannot avoid using plastic products entirely then it is a good idea to reuse them instead of dumping them in the trash bin. Polythene bags can be reused for a very long period of time along with other plastic products like bottles and boxes. These bottles can be water bottles, cold-drink bottles, or your shampoos and conditioners. Reuse the packaging boxes after consuming the product.

  1. Give up on Paper Products

The increasing dependency on paper products is directly proportional to the decreasing number of trees. Giving up paper products like paper cups, plates, tissues etc. can help a lot in creating a greener and healthier environment.

  1. Create Community Gardens & Parks

Create green spaces in and around your locality. Rope in people who might be interested in the cause. Educate people about the need and importance of planting trees in open and unused spaces. Greener planet is one way of rescuing it from the adverse effects of our lifestyles.

  1. Reuse and Recycle

The best way to adopt a sustainable lifestyle is to practice the habit of reusing and recycling products. Think twice before dumping something into the trash can. Try and think of alternate uses for non-decomposable and non-recyclable products.

 

 

  1. Adopt Minimalist Lifestyle

Choose a minimalist lifestyle to help save the environment. At first, a minimalist lifestyle may seem impractical and impossible, but all it takes to practice this lifestyle is to live wisely. Choose products that don’t have a harsh implication on the environment. Buy things like cars and electronics only if you need them.

Sustainable living is the need of the hour. If we don’t adopt a sustainable lifestyle, in the coming years, we would be forced to live in a miserable environment. The environmental woes cannot be neglected any further. Scientific researches show that in the coming century, Earth will become unliveable with the rate at which the natural resources are depleting. So start small, but start now!