Manage Your Post-Lunch Sleepiness With These 7 Useful Tips

You’ve just finished your lunch. You are about to resume your work, but you just can’t concentrate. Your eyes droop and you feel lazy and sleepy. All you can imagine is a bed where you can lie down peacefully and doze off. Does this scenario sound far too familiar? Don't worry, you are not alone. Feeling drowsy after you eat, especially after lunch, is a common experience. Daytime sleepiness can be frustrating as it makes us feel lethargic and affects our productiveness during the middle of the day. 

 

But what is the reason that we get sleepy after lunch?

Well, our pancreas produces insulin to regulate blood sugar levels. A heavy meal leads to a higher production of insulin which spikes our blood sugar levels. An increase in insulin results in more sleep hormones being produced by our body, which eventually get converted into serotonin (the key hormone that stabilizes our mood) and melatonin (a hormone that is produced in response to darkness) in our brain. This can ultimately induce sleepiness. 

 

Furthermore, the number of carbohydrates we eat at lunch can also affect how sluggish we feel afterward. For instance, carbohydrate-containing foods like bread, pasta, rice, and potatoes stimulate the production of serotonin, which can also cause us to feel sleepy. 

 

Other factors that might contribute to your daytime sleepiness are irregular sleeping patterns at night or reduced amounts of physical activity. However, you can certainly manage your post-lunch sluggishness by changing a few day-to-day habits. Here are some effective tips that will help you control your drowsiness during the day. 

 

 

1. Don’t sit. Take a walk.

If you tend to feel drowsy after lunch, then don’t sit back down and try to resume your work right after your meal. Take a short break of 10-15 minutes and go for a brisk walk on your premises. If that’s not an ideal option during the daytime, you can even climb up and down the steps for a few minutes. 

 

This short exercise will help increase the oxygen levels in your bloodstream and give you a much-needed boost of energy. Furthermore, a 10-minute walk also helps promote blood circulation around the body and the brain and thus reduces the risk of your post-meal slump.

2. Eat smaller meals throughout the day

Eating smaller, more frequent meals across the day is another great way to fight off sleepiness after lunch. Firstly, it slows down digestion and can help keep your blood sugar levels steady as you will be hungry more often. Moreover, a large meal requires more energy to digest and can easily lead to sluggishness by slowing down digestion. Having a small lunch with mid-morning and mid-afternoon snacks in between will not only prevent you from feeling tired, but also from feeling bloated and uncomfortable, which can often happen after you have a heavy meal.

 

3. Keep drinking water

Are you drinking sufficient water throughout the day? During the winters, especially, we don’t feel that thirsty and our water intake goes down considerably. This can lead to dehydration which, in turn, can cause fatigue, low mood, and low energy levels, as well as affect your ability to think. This is why you must keep yourself hydrated throughout the day.

 

Drinking 8-10 glasses of water daily should help you remain fresh and recharged. It will also ensure that your post-lunch slump remains in check because drinking enough water has been proven to help perk you up if you're feeling sluggish.

4. Say no to junk food

Avoid having foods that are rich in bad fats or high in sugar as they can increase sleepiness. That’s because they cause a short-lived but sharp spike in your blood glucose levels which drop sharply later, resulting in drowsiness. 

 

You should try and have a lunch that’s rich in green vegetables as that can keep you more energized throughout the day. Natural foods that are high in fiber and protein like whole grains, legumes, and nuts, would also be helpful. Ideally, half your lunch plate should be full of non-starchy vegetables (broccoli, tomatoes, cauliflower, mushroom, etc.) and the remaining half should have whole grains (brown rice, millet, mushroom, etc.) or lean meat (beef, lamb, veal, pork, etc.). These can provide you with sufficient energizing irons, lean proteins, and complex carbohydrates to make you remain alert and active throughout the day. 

 

 

5. Pop some chewing gum

Chewing may help reduce tiredness and ensure increased alertness, according to a study published in the journal Physiology and Behaviour. So, popping a couple of chewing gums after lunch might not be a bad idea to keep yourself sharp. When you are chewing gum, your body feels like you are constantly in action. This helps you maintain energy levels and also makes you regain them if you lose them after having a daytime meal. 

 

Of course, you need to have chewing gums in moderation as going overboard with them may reverse the effects. Chewing on a mint-flavored gum will be the best, primarily because of its refreshing taste. 

 

 

6.Don't skip breakfast

 

You’ve probably heard many times that breakfast is the most important meal of the day. That is not a myth. A healthy breakfast kick-starts your metabolism and helps you burn harmful calories all day long. Also, having a filling breakfast can provide you with enough energy to remain active and focused for long periods of time. Health experts also say that eating a proper breakfast can also help reduce tiredness later in the day. 

 

When we wake up, the blood sugar level our body needs to function properly usually remains low. If our body doesn’t get the required fuel at the start of the day, we are more than likely to feel drained of energy by lunchtime. Hence, you must never skip breakfast as it sets the energy standard for the rest of the day. Moreover, skipping breakfast would make you hungrier by lunchtime and you are likely to end up overeating which, as we mentioned, contributes to the sluggish feeling. 

 

 

7. Spend some time in natural light

Are you surrounded by dim lighting during the day time? That might be one of the factors making you feel sleepy after lunch. When the light is dim, the body starts producing the sleep hormone melatonin which causes you to feel more tired. Spending some time in bright natural light during the daytime could make you feel more alert. Natural light is also known to stimulate brain regions that regulate mood. Thus, try and get some natural light during the first half of the day whenever you can to keep yourself awake post-lunch.

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

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Seven simple ways to keep your heart healthy, happy

It’s been scientifically proven that doing small things every day that keep your body healthy, increases your chance of living a longer, happier and healthier life.

This World Heart Day, do something healthy and show your heart a little love. Your heart powers your whole body, it lets you love, laugh and live your life to the full. The things that you do to keep your heart healthy will also make you less likely to develop various health problems such as diabetes, cancer, etc. 


It only takes a little extra effort but doing these simple things can benefit you in the long run. Here are a few simple things you can do to keep your heart healthy and happy:

Eat a nutritious food - Consume a variety of fruit and vegetables, mainly focussing on fibre to help lower your risk of heart disease. Wholemeal bread, bran, oats and wholegrain cereals, are rich in fibre. 


Say ‘no’ to junk – The foods you eat everyday affect your weight, your organs, including your health. Gorging on junk and other processed foods that are loaded with unhealthy fats, salt and sugar over nutrient and fibre rich foods can lead to obesity, which is one major factor behind heart disease.

Opt for dark chocolates – Dark chocolate isn't just delicious, it contains heart-healthy flavonoids that can help reduce inflammation and lower your risk of heart disease. With at least 70% cocoa, dark chocolate helps lower blood pressure naturally, and reduces bad cholesterol in the body. 

Avoid overworking yourself – try to avoid working overtime as this can hurt you in the long run. Studies have shown that working for more than 8 hours increases your risk of heart stroke by 33%. Moreover, people who spend more time in their office are less likely to exercise or get enough sleep, thereby increasing their risk of developing heart disease.

Spend less time with your gadgets – The blue light emitted from the screens of your phones, laptops may render you susceptible to cancer, diabetes, heart disease, and obesity. Research suggests that the blue light at night reduces drowsiness and affects sleep, increasing the risk of depression, diabetes as well as cardiovascular problems.

Avoid loud noise – Loud noise, including that of automobiles, may affect your heart health. Listening to loud music can make the heart beat faster and blood pressure go up, while slower tempos produce the opposite. Try tuning in to pleasing, soft music once in a while to relieve stress.

Be physically active - Regular, moderate physical activity is great for your heart health and for maintaining your weight. It’s never too late to start exercising and reap the benefits of having an active body.

World Heart Day, which is observed on September 29 each year, aims to encourage people to reduce their risk of cardiovascular diseases (CVD), including heart attack and stroke.

 

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/           

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How to lose weight if you have PCOS

Polycystic Ovarian Syndrome, also known as PCOS, is a problem caused by hormonal imbalances. Most women with PCOS grow many small cysts on their ovaries. The cysts are not harmful but lead to hormone imbalances. These cysts lead to high androgen levels leading to symptoms such as hair growth, acne, irregular periods and weight gain. Because the weight gain is triggered by male hormones, it is typically in the abdomen area.

Women with PCOS frequently have insulin resistance, which means their bodies do not respond appropriately to high amounts of glucose. Simply put, larger amounts of insulin are required to metabolise a given amount of sugar. Insulin is a growth hormone. Its role in the body is to promote fat storage or weight gain. This leads to a rapid weight gain, despite a healthy diet and exercise plan. The biggest complaint I hear from my clients with PCOS is that its too hard to lose weight. These clients always say that they are consistently following a systematic diet and workout regime, but still not losing weight.

A few years back, I was working with a young girl aged 24 years very closely, and we were just not getting any results. Finally one day, I created a system for her where I could track every morsel that she was eating and also tracked the intensity of her workouts. I was shocked to see the results. Input was way more than the output which obviously led to weight gain. I would like to make a point that although it is a concern that people with PCOS do put on weight, very often it becomes an excuse for them and that mindset blocks the weight loss from happening .

However, a good healthy diet and a workout plan will definitely help you in losing weight.Here are a some tips that you could follow and get the desired results.

1) Focus on nutrition
I strongly recommend that you do not follow any fad diets as most of them will interfere with your insulin functioning which is already so messed up due to PCOS. Restricting your calorie intake will also not work and is a strong predictor of weight gain. Following the PFC principle of nutrition will definitely help in regulating your sugar levels and contributing to fat loss. PFC principle is a combination of eating proteins, fats and carbohydrates every every hours. This will guarantee the results and help in fat loss.

2) Cut out the junk
Reducing foods in your diet that cause spikes in blood sugar is crucial to managing your PCOS. This means opting for whole grain sources of carbohydrates over anything high in Glycemic Index.

3) Gut function
Most of the ladies I have worked with have clogged guts. High fibre fruits and smoothies with such fruits not only helps clear your gut, but also regulates your sugar.

4) Exercise
Your exercise routine should include high-intensity cardio workouts six to seven days of the week. For example, brisk walking or running or high intensity dance aerobics. Weight training three days a week will ensure more muscle mass contributing to fat reduction. Last but not the least, having the right mind codes will ensure you have the desired 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-                                               
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How to Control High Blood Pressure during Pregnancy?

Do you know that approximately 10-15% of women have high Blood Pressure during pregnancy?  In how many forms does high blood pressure occur during pregnancy? High BP can sometimes even cause severe health complications for both mother and developing baby. Women who had high blood pressure before pregnancy are at higher risk for related complications during pregnancy than those with normal blood pressure. 

A blood pressure that is greater than 140/90 mm Hg, or that is 15 degrees higher on the top number from where you started out before pregnancy, may be cause for concern. Here we will tell you about these forms and methods to control high BP in pregnant women. 

High BP during pregnancy manifests in 3 different forms 

1. Chronic High BP 

It is a condition when woman has pre-existing high blood pressure or high BP before she gets pregnant. It is usually treated with blood pressure medication. Doctors also consider hypertension that occurs in the first 20 weeks of pregnancy to be chronic hypertension. 

2. Gestational High BP 

It develops after the 20th week of pregnancy. It usually resolves after delivery and the most common complication is induced labor. When diagnosed before 30 weeks, there’s a higher chance it will progress to pre-eclampsia. 

3. Chronic High BP with Superimposed Pre-eclampsia 

This situation arises when a woman has hypertension before she becomes pregnant and even experiences protein in her urine or additional complications as her pregnancy progresses. 

Home Remedies to Control high BP in Pregnancy 

1. Exercise 

Exercise during pregnancy helps make the delivery easier, manages pain better and helps with pregnancy based fatigue. 
30 min of exercise will help your body to remain healthy and help your immune system become stronger. Not to forget that exercise relaxes the muscles, tones your body and regulates blood flow.  

2. Limit Sodium Intake 

During pregnancy hormones are extremely imbalanced which hurts your immune system and also lowers the efficiency of your body’s natural functions. This means processing and digesting salt or salty foods becomes much more difficult and if the salt isn’t digested properly or is excessive in your diet, it can cause a spike in blood pressure. 

3. Avoid Junk Food 

Junk foods are packed with preservatives which is extremely unhealthy. It is better to avoid them when you are pregnant to remain healthy and control your blood pressure. 

4. Apple Cider Vinegar (ACV) 

Consuming one tablespoon of ACV every day with a glass of warm water and honey is one of the healthiest ingredients which maintain a balanced cholesterol level. Not only this, but it also balances your blood pressure. Consuming unpasteurized ACV is considered extremely healthy. Though, undiluted ACV can be extremely acidic and can burn your oesophagus or food pipe and even damage your stomach. 

5. Eat a Healthy Diet 

Follow a healthy and nutritious diet rich in magnesium, potassium, vitamins and calcium. Include bananas and magnesium rich foods like avocados, tofu, almonds, soy milk in your diet.  Magnesium helps manage extreme blood pressure levels and maintains the integrity of the uterus during pregnancy by preventing from contracting prematurely. Eating 1-2 bananas daily is not only a digestive aid and natural laxative but also rich in potassium. Thus helps in maintaining a healthy blood pressure during pregnancy. 

6. Avoid Stress

Anxiety, depression, and stress are the main cause of high blood pressure. Pregnant women’s must listen to music for 30 min for at least 3 times a day. Slow music is recommended which is relaxing and soothing. One must practice prenatal yoga and prenatal massages to manage stress. Always remember high-stress levels leads to high BP. 

7. Say No to Smoke

Quit smoking when you are pregnant as the harmful effects of smoking is four times more during pregnancy.  It can lead to weight gain, cancer, anxiety, high BP and depression. 

8. Limit Alcohol

Avoid alcohol as much as you can as it can lead to several complications during pregnancy. Still if it is hard for you to avoid then 10 ml of wine a month is advisable. 

9. Avoid Caffeine 

It is one of the major causes of high BP. Therefore, it is advisable to limit or quit caffeine to maintain a normal BP. 

10. Be Positive 

Just let go of the worries and keep a smile on your face. Be positive and stay away from negative people. It will help you in maintaining a healthy BP. More positive you are, more positive and happy your baby will become. 

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

6 Dietary Tips To Avoid Kidney Diseases

It is the World Kidney Day 2018 today. World Kidney Day is a global awareness campaign aimed at raising awareness of the importance of our kidneys. The bean shaped organs are vital for smooth functioning of the body. Many of you would know, that it is because of the kidneys, that our body is able to discharge waste and toxins in form of urine. But in addition to that, kidneys also help filter blood before sending it back to the heart. Kidneys are body's natural filters that also help maintaining overall fluid balance, regulating and filtering minerals from blood and  play a crucial role in producing red blood cells and regulating blood pressure.

So, on this World Kidney Day 2018, lets pledge to take maximum care of these precious organs. Few dietary tweaks can go a long way in managing the health of our kidneys better.

1. Cut Down on Sugar
A Nutritionist, says, "Most processed food products contain too much sugar, so when it goes to your system it leads to hormonal imbalance and also your blood profile changes. High consumption of these empty calories can cause obesity and diabetes - diseases that directly impact the functioning of your kidneys. You can treat yourself to your favourite dessert or a fast food burger sometimes as long as it does not replace your daily balanced diet."
 
2. Keep a Check on Phosphorous Intake
Health experts and doctors have issued a warning against excess phosphorous in the human body claiming that it may increase the risk of chronic kidney disease where the phosphate levels in the body shoot up to abnormally high levels. According to them, muscle cramps, numbness, tingling, bone or joint pain and rash are all the symptoms of hyperphosphatemia and people who experience them quite often should consult a doctor at the earliest. Foods that should be strictly avoided, or at least consumed in moderation include soft drinks, chocolates, tinned milk and processed meat," suggests a Nephrologist.

3. Say No to Junk Food
Junk food or processed food may cause long-term damage to the kidneys and trigger diabetes. Steer clear of greasy fries or chips or sugary cookies. This may induce changes in glucose transport in the kidney.

4. Keep well hydrated

For a healthy kidney function, it is very important to stay hydrated at all times. Kidneys act as filters in the body, they need adequate water to flush off the toxins, waste products and unwanted or unneeded compounds from the blood. Adequate water intake would ensure that the kidneys are not too congested or calcified to carry out its filtering function. Drink at least 8 glasses of water every day. And not just water, there are several other fluids that can help you stay hydrated - buttermilk,fresh lemon juice, coconut water and kanji are some of the good fluids you can load up on.

5. Maintain healthy blood pressure

A healthy blood pressure and healthy kidneys are intertwined in more ways than you would have ever imaginedA high blood pressure could damage blood vessels throughout the body, including the small arteries within the kidneys that are very important for its filtering. Check your blood pressure regularly. Eating a low-salt diet and maintaining a healthy weight all help maintain normal blood pressure.

6. Cut down on Alcohol
Excessive alcohol intake could potentially damage several organs and your precious kidneys are no exception. According to experts alcohol(ethanol) can negatively impact the internal lining of the organ, thereby causing hindrance in the kidney function of filtering blood and balance fluids / electrolytes which can also lead to high blood pressure. Binge drinking may also cause kidneys to shut down and cause acute kidney injury . Keep your alcohol intake in moderate range, that is one to two alcoholic beverage per day.

Here's wishing you all a Happy World Kidney Day 2018

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.   

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