Unhealthy eating habits to avoid

           Unhealthy eating habits to avoid 

The evidence here is convincing. In a study published in the Journal of Epidemiology, eating patterns of 1083 subjects were examined. Participants were divided into 3 groups of slow, normal and fast-eating. Fast-eaters had 89% higher chance to develop metabolic syndrome than normal speed eaters and 549% higher chance than slow eaters. Similar outcomes were reported in a giant study of various lifestyle habits, which examined 59 717 Japanese people.

Quite remarkably, even after adjusting for BMI and energy intake, levels of two pro-inflammatory cytokines IL-1 and IL-6 were lower in people who eat slower.

It is not all about what we eat, it is also about how we eat. In our forties and fifties, careers are peaking and the fast-paced world around us hijacks our ability to slow down. However, not slowing downing for a meal is definitely not the best way to save time. In a giant study of various lifestyle habits, which examined 59 717 Japanese people, eating slowly inhibited the development of obesity. Then, a study from the journal Nutrients attempted to decipher the mechanism behind the benefits of slower eating. Not only the subjectively perceived fullness was higher in slow eaters, the levels of “hunger hormone” ghrelin were lower as well. Slow eaters also ate 25% fewer snacks.

Get enough sleep to stay fit :–

Many people have no time to sleep and perhaps they do not even give so much importance to their sleep. If you do not get enough sleep, it affects your metabolism, mood, concentration, memory, stress hormones, immunity and heart. Adequate sleep relaxes your brain and also keeps the body fit. That is why, sleep 7 to 8 hours daily. It is very important to maintain this habit daily, only then you will be able to remain fit and healthy.

Skipping Breakfast:-

Breakfast really is the most important meal of the day, but folks are so busy these days that one has got too many tasks in his hands, you may decide you don’t have time to eat. When you skip meals, your metabolism slows down. Breakfast gives you the energy you need to take on your day. Without this fuel, there are chances, you’ll overeat sooner or  later. A study conducted on Chinese school children found that those who skipped breakfast gained significantly more weight over a two-year period than those who ate a morning meal.

Not Drinking enough Water:-

Proper hydration keeps energy levels high through the day. People get so busy at work that they forget to Drink water or other liquids. They end up being tired, with a headache. Sipping right amount at right time keep the metabolic rate in check and improves digestion. But be sure not to drink too much water as it may affect your kidneys.

Eating while depressed:-   When we are feeling low, or even depressed and this may lead to emotional eating, wherein, you tend to overeat and consume more calories than you would need in a day. In a fast paced busy life, people feel isolated, aloof and that's when they find solace in nothing but food and majorly unhealthy junk food. In a recent study published in the Journal of the American Medical Association, researchers have found a link between eating chocolate and being depressed. It is known that chocolates contain ingredients, which are known to elevate mood. Likewise, there are other foods that are known to boost moods. But what is it that triggers the brain to reach out to junk and high-fat foods despite knowing the fact that they may harm you in the long run. 

The 5 WORST Breakfast Ingredients for Your 

Health (and Weight). 

1. Fructose:-

Fructose is included in a lot of breakfast cereals/foods, and while every cell in the body, including the brain, can use glucose, fructose is metabolized much differently - the liver is the only organ that can metabolize fructose. Fructose converts to activated glycerol (g-3-p), which is used to turn FFAs into triglycerides - the more g-3-p you have, the more fat you store (fructose is a lipophilic carb) Fructose has no effect on ghrelin (glucose, for example, can suppress ghrelin → suppresses appetite) and interferes with your brain's communication with leptin, resulting in overeating.

2. Gluten:-

Fat Loss A 2009 study (Gastroenterology) took frozen sera from 1948 to 1954, tested it for antibodies to gluten, and compared these results with a test sample of similar people today. In this study the incidence of celiac disease increased by four-fold. By triggering the production of the protein zonulin, gluten causes the tight junctions in the gut to open. Gluten proteins then leak into the blood stream. Your body responds by making antibodies against these proteins, which have the potential to cross react with thyroid tissue.

3. Sugar:-

 Breakfast cereals contain mostly refined (not whole) grains and sugar. It can spike your blood sugar levels very fast. Elevated blood sugar leads to rebound hunger that causes you to eat more at the next meal, which can make you gain weight. A study from PNAS found that in regards to the body’s circadian rhythm, human glucose tolerance is reduced during the evening hours, even when “day” and “night” times are experimentally reversed. Found that glucose levels after identical meals were 17% higher (indicating lower glucose tolerance) in the evening than in the morning, independent of when a participant had slept or had their meals. 

SOME WAYS ARE NEEDED TO BE IMPROVED , THESE ARE:-

Do not eat while working according to Ayurveda 

Eat Comfortably To Improve Digestion:-

Many of us start eating lunch multitasking, driving in traffic, working at the table or standing still because we lack time. According to Ayurveda our body needs proper environment to absorb nutrients from food. Therefore, while standing, driving, walking on the way, food should not be taken. If you lack time, you should still sit and eat.

 

Stimulate Digestive Fire to Improve Weak Digestive System:-

There is a digestive fire in our body to digest food which we also call digestive energy. We must start taking food before improving our digestive energy. Weak digestive fire causes fatigue after eating. So according to Ayurveda, in order to regularize our digestive energy, we  can take fresh ginger with a little lemon juice and a pinch of salt before meals. It activates salivary glands, so that our body can easily absorb nutrients from food and make the necessary enzymes.

 According to Ayurveda it is very important to keep the digestive fire balanced. If our digestive energy is very less then it takes a lot of time to digest food. In the same way, if the digestive fire is high then it burns the food. This is why our digestive fire needs to be balanced in order to digest food well and easily.

Avoid Cold Drinks and Foods to Improve Digestion:-

Ice water or cold water extinguishes our digestive fire while eating. Even the consumption of cold juice and milk extracted from fries is not good for our digestive energy. Therefore, we should consume room temperature juice or water. Maintaining a balanced digestion depends on our state of dosha which may vary.

 For example, Ayurvedic remedies for both stomach acidity and abdominal bloating will vary. When we start drinking water or any liquid which is at normal temperature, our digestion starts improving. Consuming cold drinks with hot food it can cause our stomach cramps, bloating and general discomfort. If your bile is unbalanced, you can take cold drinks between meals. However, cold or fridge foods are also not good for our bile juice.

 

Eat At The Right Time For Better Digestion:- 

Have you ever been out for dinner late? The next morning when you wake up you feel stressed, you remain sluggish all day? This is often a side effect of eating improperly. Therefore, to avoid these problems, food should be taken after following the appropriate time and nature's rhythm. We should have lunch from 12 to 2 pm. At this time our digestive energy is strong. According to Ayurveda, fire is associated with the sun and our mind and body is associated with the environment in which we live. We should consume lunch in plenty, because at that time our digestive energy works more powerfully.

 Dinner should be lighter than lunch and we should have food by 8:00 pm. After 10:00 pm, our body works to destroy toxins. Therefore, after eating at 10:00 pm, toxins get deposited in the food system and as a result, we feel tired the next day.

Eat more than you can eat:-

 Do you eat when you are hungry, and stop eating when you are full? It sounds quite normal, but when your aim is to gain muscle fast, then you need to eat more than before. Eat an extra portion of food in every meal, and eat more if you can. Your body needs fuel to build muscle: this is the easiest thing to do.

Eat at least 5 times a day:-

Do not wait to eat again until your stomach starts to growl due to hunger; When you are in the phase of building muscle, then you will need to constantly provide food to your body. This will not always continue, so try to enjoy it! In addition to breakfast, lunch and dinner, eat two additional times.

Take supplements, but do not always depend on them. You cannot depend on the protein milk shake that builds muscle to make your work easier. To build muscle, you need to take most of your calories from unchanged foods containing calories. You can use some certified supplements that do not harm the body to speed up the process.

Creatine is a certified protein supplement that helps to increase muscle mass. It comes in the form of a powder, and you can mix it with water and drink it several times a day.

Many protein milk shake, like Ensure, are a suitable supplement when you are having trouble eating enough calories between meals.