Rice Or Roti: What Should You Eat For Dinner For Better Health And Sleep?

Health experts are often asked whether it is better to have rice or roti for dinner. Both are staples of Indian cuisine, but their effects on the body can differ depending on lifestyle, health goals, and digestive capacity. Here’s a closer look at which option may be more beneficial for your health and sleep.

Roti

Roti, also known as chapati, made from wheat, is rich in fibre, protein, and complex carbohydrates. These nutrients provide slow-release energy, keeping the stomach full for longer.

Benefits

Blood sugar control: Roti has a lower glycaemic index than rice, helping maintain stable blood sugar levels.

Supports weight loss: It keeps you fuller for longer, reducing the chances of overeating.

Better digestion: High fibre content promotes a healthy digestive system.

When To Avoid

Roti may feel heavy for those with constipation or digestive issues. Eating it late at night can also take longer to digest.

Rice

Rice, particularly plain rice or khichdi, is high in starch and digested quickly. This makes it a light, comforting option for dinner.

Benefits

Easy digestion: Rice is quickly absorbed, keeping the stomach light at night.

Aids sleep: Carbohydrates in rice increase serotonin and melatonin, promoting restful sleep.

Low sodium: Rice is low in sodium, which is beneficial for people with high blood pressure.

When To Avoid

Those aiming for weight loss should limit white rice. Diabetics should also monitor their rice intake carefully.

Both roti and rice offer unique benefits for dinner. Roti is better for weight management and blood sugar control, while rice is ideal for a light meal, better sleep, and easier digestion. Choosing the right option depends on your health goals and lifestyle.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Why You Need Fruits and Veggies to Sleep Better

When we were children, our parents told us that if we didn’t eat fruits and vegetables, we wouldn’t grow up strong. Everyone knows there’s truth to these words, but now a study published in the journal Sleep Health has shown that eating fruits and vegetables is also important for adults, for an entirely different reason—improving sleep quality at night. The study found that consuming about 5 cups (approximately 400 grams) of fruits and vegetables daily can prevent nighttime disturbances that cause our bodies to wake up, and those who suffer from interrupted sleep can greatly benefit from the information revealed, which we will present to you now...

How was the study conducted? 

To examine the impact of fruits and vegetables on sleep quality, the researchers recruited 34 participants aged 20-49, most of whom were men (4 out of every 5). All reported sleeping 7-9 hours per night and eating 3 meals a day. The study was conducted over 201 days, during which the researchers analyzed data related to the participants’ sleep alongside their daily diet. Each participant wore a smart bracelet that tracked their sleep data and recorded everything they ate and drank each day in an app.

The researchers analyzed the effects of several variables: 

Macronutrients: carbohydrates, fiber, proteins, and fats. 

Micronutrients: vitamins and minerals. 

Food groups: meat, dairy products, fruits, vegetables, nuts, and grains. 

 

What did the study results show? 

 

The results showed that on days when participants consumed more fruits, vegetables, and carbohydrates, they slept better, with good sleep defined as uninterrupted sleep. However, not all carbohydrates had the same effect. For example, carbohydrates like added sugars found in white bread did not positively affect sleep. It was complex carbohydrates combined with fiber and magnesium that contributed to uninterrupted sleep. On the other hand, after days when participants consumed red meat and processed meat, there was a higher likelihood that they would wake up during the night. 

What is the connection between complex carbohydrates and uninterrupted sleep? 

 

 

Dr. Sudha Tallavajhula, a sleep neurologist from Texas who was not involved in the study, states that these findings align with previous studies that showed the impact of complex carbohydrates found in fruits and vegetables on sleep. She says their contribution to uninterrupted sleep is due to their ability to help the body better absorb tryptophan. This amino acid is crucial for neurochemical processes, including the production of melatonin—the hormone that signals to the body that it’s time to sleep. 

What else in fruits and vegetables helps with sleep? 

 

Previous studies have found that high fiber intake (which is essentially a type of carbohydrate that the body cannot break down into sugar) is linked to uninterrupted sleep. For example, a study published in 2016 found that fiber intake promotes slow brain waves that occur during deep, non-dreaming sleep stages. Fruits and vegetables contain a lot of fiber, so it’s not surprising that this study also found them to promote better sleep. 

 

 Additionally, many natural foods contain magnesium, which has numerous health benefits, and it can affect the nervous system and sleep hormones in a way that reduces stress, facilitates falling asleep, and contributes to more uninterrupted sleep. Magnesium can be found in significant amounts in leafy green vegetables, grains, nuts, and seeds. 

How to incorporate more fruits and vegetables into your diet for uninterrupted sleep? 

 

Sharon Collison, a registered dietitian from the University of Delaware specializing in therapeutic nutrition and not involved in the study, says the study’s findings align exactly with what she encounters in her work: "I’ve found that people with unstable sleep also have unpredictable eating patterns, and improving eating habits helps improve sleep."

To consume more vegetables and fruits during the day and achieve uninterrupted sleep, Sharon recommends filling half your plate with fruits and/or vegetables at every meal. A quarter of the plate should be dedicated to whole grains, such as brown rice, whole wheat bread, or oatmeal, and the rest to proteins of your choice. If this sounds too challenging, Sharon suggests starting with habits that will help you eat more fruits and vegetables, such as eating a fruit on the way to work and on the way home. "I tell my patients that every meal and every snack should include a fruit or vegetable with it," she adds.

 

In summary 

 

If you suffer from interrupted, non-continuous sleep and want to address the issue, check whether you’re eating enough fruits and vegetables—it may be the root of the problem. Although this study was conducted with a small number of participants, it shows results consistent with those found in previous studies. Try to create habits that will help you eat more fruits and vegetables, and check if you sleep better at night. It’s not hard to try, and the results will be clear to you very quickly. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

The Benefits, Uses and Side Effects of CBD Oil

As more states legalize the use of marijuana, a product known as CBD oil has increased in popularity. There is a chemical compound found in the cannabis plant, CBD, or cannabidiol. This is non-intoxicating and does not cause the noticeable euphoric effects associated with tetrahydrocannabinol, also known as THC, another marijuana compound. Bear in mind that products marketed as CBD oil may contain THC.  

 

It is believed that CBD might affect your health by attaching to receptors in the body's endocannabinoid system - a complex biological system that is involved in maintaining certain aspects of your health. Emerging research illustrates that endocannabinoids may play a role in regulating such functions as memory, sleep and mood, and also metabolic processes like energy balance. 

When you purchase CBD oil, what you are getting is a carrier oil which contains CBD and other active compounds. CBD oil comes in many forms, including soft gel capsules, tinctures, and under-the-tongue sprays. There are some forms of CBD oil which can be directly applied to the skin. They come in the form of products like creams and salves. The concentration of CBD varies from product to product. 

 

Uses

It has been claimed that CBD oil can treat a wide variety of health issues that range from everyday ailments to chronic medical conditions. These issues include: 

• Acne
• Anxiety
• Chronic pain
• Depression
• Epilepsy
• Glaucoma
• Insomnia
• Loss of appetite and body weight
• Muscle spasms
• Parkinson's disease

CBD oil has also been said to promote sounder sleep. It can reduce inflammation and pain, fight oxidative stress, improve heart health, support weight loss and protect against some forms of cancer. 
The benefits
CBD oil is used for various health-related purposes, but there isn't a great deal of research on the oil's potential health benefits. But, there is significant support for its effectiveness in the treatment of some forms of epilepsy. In fact, the FDA approved a drug used for epilepsy, Epidiolex, a drug made with a purified form of CBD oil, in June 2018. This drug is used for the treatment of seizures associated with two rare and severe forms of epilepsy in patients two years of age and older. It is the first-FDA-approved drug that contains a purified drug substance derived from marijuana. 

In addition, CBD has also shown promise in the treatment of anxiety disorders, according to a report published in the journal Neurotherapeutics in 2015. When looking at results from experimental research, clinical trials and epidemiological studies, the authors discovered evidence that CBD may help treat generalized anxiety disorder, panic disorder, social anxiety disorder, obsessive-compulsive disorder, and post-traumatic stress disorder. However, the authors caution that human-based research on CBD and anxiety is rather limited at this point. 


Furthermore, a small study published in the journal JCI Insight in 2017, discovered that CBD may help prevent stress-related changes in blood pressure, affecting heart health. The study examined nine healthy male volunteers who took a single dose of either CBD or a placebo. In comparison to those given the placebo, those treated with CBD had lower blood pressure before and after experiencing a stressful event. 

CBD oil has also been found to offer some form of benefit to those who suffer from an addiction. This was stated in a review published in the Journal of Substance Abuse in 2015. In their analysis of 14 previously published studies, scientists determined that CBD may offer therapeutic effects in people with opioid, cocaine, and/or psychostimulant addiction. They also discovered that CBD may be beneficial in the treatment of cannabis and tobacco addiction. There is some evidence that CBD may block or reduce the effects of THC on the mind. 

Some side effects
There is some research which indicates that the use of CBD oil, may trigger a number of side effects, some of which include: 

• Anxiety
• Changes in appetite
• Changes in mood
• Diarrhea
• Dizziness
• Drowsiness
• Dry mouth
• Nausea
• Vomiting

Some concern has also indicated that the use of CBD oil may lead to increased levels of liver enzymes - a marker of liver damage or inflammation. 

Safety concerns
It is important that you are aware that CBD oil may interact with several medications, including some types of anti-epileptic drugs. A report from the AAP, American Academy of Pediatrics published in the journal Pediatrics cautions pregnant women and nursing mothers, recommending they avoid marijuana use due to possible adverse developmental effects to their baby. In one study, it was found that children with refractory epilepsy treated with CBD experienced an aggravation of seizures, sleepiness, digestive disturbances, and irritability. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
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Licorice Root Benefits + Side Effects

Licorice is mostly associated with candy and has been used in food and medicine for 1000 years. It contains various compounds that help with heartburn, cancer, and a leaky gut. Keep reading to learn more about its health benefits.

What is Licorice Root?

Licorice, or liquorice, is a plant native to southern Europe and Asia and is used to flavor candies, sweeteners, and tobacco products. It is also a widely-used Chinese herb .
Licorice has many components that have proven health benefits. It has been used in herbal and folk medicines for its anti-inflammatory properties.

Deglycyrrhizinated Licorice (DGL) vs Regular Licorice

Glycyrrhizin is an active compound in licorice with several health benefits, as well as significant side effects like hypertension .  
Deglycyrrhizinated licorice (DGL) has glycyrrhizin removed, thus preventing its side effects. DGL is available in wafers, capsules, liquids, and lozenges.
Without glycyrrhizin, DGL is not associated with any adverse effects but still retains some of its beneficial properties. Treatment with DGL can help avoid the side effects of glycyrrhizin and glycyrrhizic acid. DGL is typically used to treat stomach ulcers and other digestive problems.

Health Benefits of Licorice

1) Licorice Is Anti-inflammatory

In an analysis of 93 papers, licorice extract was observed to have anti-inflammatory activities. Licorice extract promotes regulatory T cells in mice, suggesting that licorice can protect against autoimmune and inflammatory diseases .
Lipopolysaccharide (LPS) activity, TNF-α production, and  NF-kB activity all lead to inflammation in the brain. Treatment with dehydroglyasperin C (a licorice flavonoid) stops the pro-inflammatory activity in the brain and helps prevent neuron cell death.
Ethanol extract of licorice also reduced alcohol-induced liver injury in mice by reducing key liver inflammation markers .

2) DGL Licorice Helps Reduce Risks of Cardiovascular Diseases

In patients with high cholesterol (RCT), a year of deglycyrrhizinated licorice consumption decreased total cholesterol,LFL cholesterol and blood pressure levels.
In a mouse model of heart attack, the anti-inflammatory and anti-oxidative effects of licorice help mitigate damage to the heart tissue and also facilitate faster recovery .
However, regular licorice that contains glycyrrhizin and glycyrrhizic acid can cause the body to excrete more potassium and increase blood pressure, which can worsen heart conditions .

3) Licorice May Help with Weight Loss

In mice and rats, licorice flavonoid oil helps weight loss by enhancing fat oxidation during light exercise..
Licorice root powder was also effective in reducing body weight gain and fat deposition in mice.

4) Licorice Protects the Brain

Glabridin, a major flavonoid of Glycyrrhiza glabra (licorice), can help protect the brain from stroke-related injuries .
In stroke-induced rats, glabridin injection (at 25mg/kg) significantly decreased brain damage, prevented nerve cell death, and lowered DNA damage. It also increased antioxidant levels in the brain .
Licorice flavonoids can also prevent oxidative damage in the brain. Its antioxidant effects help decrease seizure-induced brain cell death in mice.
Diabetes  can cause memory and learning problems. In diabetic mice, glabridin extract from licorice helps preserve cognitive function.
Oral glabridin administration at 25 and 50 mg/kg reversed learning and memory deficits in diabetic rats. Additionally, it helped improve brain function in non-diabetic rats.
Inflammation in the brain can lead to many diseases like Alzheimer's, dementia, and multiple sclerosis. Stopping pro-inflammatory activities can help protect the brain .
Treatment with dehydroglyasperin C (a licorice flavonoid) prevented LPS (a bacterial toxin) from inducing TNF-α production in a cell-based study. It also reduced NF-kB activity, which helps stop neuron cell death and inflammation.

5) Licorice May Help Prevent Cancer Growth

Components of licorice are effective against several hallmarks of cancer, including cell proliferation, inflammation, cell death resistance, and making its own blood vessels. Most studies that evaluate anti-cancer activities of licorice are cell-based studies. Additional clinical studies are necessary to confirm its safety and effectiveness as a cancer treatment.
In an oral cancer cell line, a polysaccharide from licorice promotes apoptosis and prevents cancer cells from growing .
In a human cancer cell line, licorice is specifically toxic to human cancer cells, but not healthy cells .
Licochalcone A and liquiritigenin block inflammatory and proliferative pathways .
Licochalcone A also inhibits cancer cells from generating its own blood vessels (angiogenesis) by blocking the VEGF receptor.
Licorice flavonoids prevented colitis -associated cancer and reduced tumor formation in mice .
Bad estrogens can cause cancer. Liquiritigenin may act like good estrogen and prevent cancer by binding to estrogen receptor beta .

6) Licorice Helps Heal Gut Inflammation and Ulcers

Licorice is a good adjunctive treatment (RCT) to standard calrithromycin triple therapy in the treatment of Helicobacter pylori as it increases the eradication rate of H. pylori by about 20% .
In patients with dyspepsia, licorice helped symptoms of nausea, indigestion, and stomach pains (DB-RCT) .
In rats with stomach ulcers caused by aspirin, licorice decreased the number and size of the ulcers.

7) Licorice Helps with Menopausal Symptoms

In menopausal women, licorice is more effective than hormone replacement therapy (HRT) by reducing hot flash duration, but not hot flash severity  (DB-RCT). In a phase II clinical trial, liquiritigenin is part of MF101, an herbal extract formula that helped with menopausal hot flashes (RBT) .
Glabridin, liquiritigenin, and glabrene have estrogen-like activities, which can help women who have low estrogen levels , such as in the case of menopause.
Glabridin has a similar effect on human cell culture as estradiol-17beta (the most potent form of estrogen). Glabrene can bind to estrogen receptors and also stimulate muscle cell formation .

8) Licorice Helps with Polycystic Ovarian Syndrome (PCOS)

Treatment with spironolactone (a mineralocorticoid and androgen receptor antagonist) and licorice can help reduce polycystic ovary syndrome (PCOS) symptoms in women .
In women with PCOS, glycyrrhetinic acid can reduce testosterone levels while inducing regular ovulation. Two other licorice metabolites ( glabridin and glabrene) have estrogen-like effects that can help treat PCOS.

9) Licorice May Help with Infections

Licorice stimulates the immune system and has antioxidant properties..
Licorice has antiviral, antibacterial, and anti-fungal properties..
In a cell-based study, glycyrrhizic acid (from licorice extract) was effective in controlling the growth of bacteria. Alcoholic licorice root extract inhibited two types of bacteria in cell culture (S. mutans and L.acidophilus). These two types of bacteria can damage teeth.

10) Licorice Helps with Fatigue

Licorice increases cortisol levels and activity by inhibiting 11-beta-HSD (the enzyme that converts cortisol to the less active cortisone) and SULT2A1 (the enzyme that tags steroid hormones, including cortisol, for elimination) . The increase in cortisol may help with energy levels. In addition, it also increases DHEA and testosterone levels .
Glabridin, a polyphenolic flavonoid from licorice extract, reduced exercise-induced fatigue in mice. Mice treated with glabridin swam for a longer period of time compared to control mice. The larger the dose of glabridin, the longer the mice could swim . In comparison to untreated mice, swimming mice treated with glabridin had lower markers of fatigue, including significantly lower blood lactic acid levels and blood nitrogen urea, and higher glycogen levels.
However, clinical trials are needed to determine glabridin’s effects on humans.

11) Licorice Helps You Sleep

Glycyrrhiza glabra, one type of licorice root, can help induce sleep and increase sleep duration .
The GABA receptor is an important target for inducing sleep. Gabrol and liquiritigenin induce sleep in mice via the GABA receptor. This decreased the time required to fall asleep and increased the length of non-REM sleep without decreasing deep sleep.

12) Licorice May Benefit Male Infertility

In mice, licorice extract increased sperm production, which may benefit male infertility.

Side Effects of Licorice

Although licorice may have its benefits, chronic or excess consumption can cause unwanted complications and health problems. Since these side effects mostly come from glycyrrhizic acid, using DGL can help avoid these side effects, except when the desired benefit is directly associated with glycyrrhizic acid itself.

1) Licorice Increases Cortisol

In large doses, licorice can increase cortisol levels.
Cortisol is a steroid hormone and is also known as the “stress hormone.” It can increase or decrease blood pressure, glucose levels, immune responses, etc. in response to stress.

 Glycyrrhizic and glycrrhetinic acid, active metabolites (products of metabolism) of licorice extract, act like aldosterone. It inhibits the 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2) enzyme and stops it from converting cortisol to cortisone. This causes an increase in cortisol half-life and an increase in cortisol activity .
The hypothalamic–pituitary–adrenal (HPA) axis is an important response system to stress. Normal cortisol levels help maintain the HPA axis. However, excess cortisol can cause HPA axis dysfunction and lead to chronic stress, depression, alcoholism, and other disorders .

2) Licorice Causes High Blood Pressure

A longer half-life of cortisol means that it takes longer for the concentration of cortisol in the blood to decrease. Excess cortisol can contribute to hypertension (high blood pressure). These effects from glycyrrhizic acid are greater in women than in men (Intervention study) .
The increase in cortisol locally in the adrenals can increase mineralocorticoids, which can increase blood pressure. Among non-hypertensive people, the increase in blood pressure (3.1 – 14.4 mgHg) is dependent on the amount of licorice consumed.
The increase in cortisol can also cause pseudo-hyperaldosteronism. This condition is characterized by elevated blood pressure, decreased blood potassium concentration, and the retention of water and sodium.

3) Licorice Slows Down Drug Metabolism

Multiple components of licorice, including liquiritigenin and isoliquiritigenin, inhibit the CYP3A4 gene and cytochrome P450 enzymes. Inactivation of P450 enzymes could also slow down drug metabolism, enhance their concentration in the blood, and increase the risk of drug side effects .

4) Excess Licorice Consumption Can Lower Potassium Levels

When licorice metabolites inhibit the 11-βHSD2 enzyme, it also causes excess mineralocorticoid  production and a decrease in potassium levels. In multiple case studies, excess licorice consumption caused hypokalemia  (low potassium) and muscle weakness.
Licorice-induced hypokalemia can lead to arrhythmia (irregular heartbeat) and cause heart problems.
Still, this effect seems to vary among patients. The full effect of licorice on potassium depends on the person’s health, the medication they are taking, and other factors (Retrospective study).
Glycyrrhetic acid can also bind to mineralocorticoid receptors, but its affinity is less than that of aldosterone .

5) Licorice Can Cause Problems During Pregnancy

In a survey of Finnish women who gave birth to premature babies, heavy licorice consumption was significantly associated with shorter pregnancy terms. The glycyrrhizic acid from licorice increases cortisol levels, which can cause an increase in prostaglandin levels in the uterus. This may lead to contractions.
However, these results may not necessarily be caused solely by licorice consumption. Because this information was collected retrospectively, other factors may also have contributed to the premature delivery.
The inactivation of 11β-HSD2 by licorice can cause HPA axis dysfunction. In one review, pregnant women who consumed licorice had lower placental 11β-HSD2 levels. Their children had behavioral problems associated with HPA axis dysfunction .

6) Other Rare Side Effects

Licorice consumption may reduce testosterone levels in healthy men. However, these results are mixed between studies. More tests need to be done before any definite conclusions are reached.
Some rare side effects include heart attack and stroke, but few studies have shown these results.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
     https:// kneereplacement-stickclub.blogspot.com/                                                                                     
  FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com 

Music is used as a potential sleep aid

Sleep loss is a widespread problem and poses serious physical and economic consequences. The study found that music both stimulates sleep and blocks an internal or external stimulus that would otherwise disrupt sleep. 

Besides its potential to help reduce anxiety as well as the negative effects of physical pain, a new study suggests that music might serve as a cheap, non-pharmaceutical sleep aid for people facing difficulty in getting proper sleep. Sleep loss is a widespread problem and poses serious physical and economic consequences. However, there is a lack of systematic data on how widely it is used, why people opt for music as a sleep aid, or what music works.

The study found that music both stimulates sleep and blocks an internal or external stimulus that would otherwise disrupt sleep. “The study offers new understanding into the complex motivations that drive people to reach for music as a sleep aid and the reasons why so many find it effective,” said researchers.

Further, to understand why people opt for music as a sleep aid, or what music works, the team investigated music as a sleep aid within the general public via an online survey that scored musicality, sleep habits, and open-text responses on what music helps sleep and why.

They examined 651 adults, who provided new evidence into the relationship between music and sleep in a population that ranged widely in age, musicality, sleep habits and stress levels. The results, published, showed that 62 per cent use music to help them sleep. Even those who do not suffer from sleep disorders use music in their everyday lives to help improve the quality of their sleep experiences.

Studies have shown that music has many promising neurological and physiological effects that may be indicative of its effective use in the fight against sleep loss. The subjective psychological benefits of music have also been linked to chemical changes observed via hormone levels as music increased oxytocin and accordingly levels of relaxation as well as decrease negative thoughts, the study noted.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                             PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                    https:// kneereplacement-stickclub.blogspot.com/                              

FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com