A big breakfast may be key to losing weight

A big breakfast may be key to losing weight Breakfast with a high glycemic index is harmful and can lead to cravings later in the day New Delhi, 12 August 2017: In a recently conducted study, sedentary, obese women lost almost 5 times as much weight on the “big breakfast” diet compared to women following a traditional, restrictive low-carbohydrate diet. As per the IMA, having a good breakfast made up of carbohydrates and lean protein, can help lessen cravings and hunger during the rest of the day, which can lead to significant weight loss. Eating breakfast with high glycemic foods may be harmful. After eating cereals or a doughnut, the blood sugar and insulin levels spike. Once this blood sugar is used up, the body will still have excess insulin circulating, which leads to hunger pangs and craving for carbohydrates. Speaking about this, Padma Shri Awardee Dr K K Aggarwal, National President Indian Medical Association (IMA) and President Heart Care Foundation of India (HCFI) and Dr RN Tandon – Honorary Secretary General IMA in a joint statement, said, “Treating obese people should entail treatment for carb cravings and hunger first. In the morning, the body is primed to look for food. Metabolism is revived and the levels of cortisol and adrenaline are at the highest. The brain needs energy instantly, and if one doesn’t eat or eats too little, the brain tried to find another fuel source. To do this, it activates an emergency system that pulls energy from muscle, destroying muscle tissue in the process. Then when you eat later, the body and brain are still in high-alert mode, so the body saves energy from the food as fat.” The levels of the brain chemical serotonin are highest in the morning. Craving levels are at the lowest and one may not feel like eating. As the day wears on, serotonin levels dip, and one craves for chocolate or cookies, and such similar foods. Adding further, Dr Aggarwal, said, “Eating processed food causes an increase in the serotonin levels, and the body begins to associate good feelings with them, making it an addictive cycle. A high protein-carbohydrate mix in breakfast gives the body the initial energy boost it needs in the morning. As protein is digested slowly, it reduces hunger pangs. If you crave chocolate, eat it in the morning as having a small piece of chocolate or candy when serotonin levels are high, won’t make it taste as good. The brain, thus, won’t feel the same serotonin boost, and this will eventually help cut down any cravings.” Here are some tips for smarter snacking. • Go for the grain Whole-grain snacks and whole-grain cereals can give you some energy with staying power. • Repurpose food Many breakfast foods can be repurposed as a nutritious snack later in the day. • Try a “hi–low combination” Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks. • Go nuts Unsalted nuts and seeds make for great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full. • Snack mindfully Don’t eat your snack while doing something else like surfing the Web, watching TV, or working at your desk. • Carry healthy snacks Carry a small bag of healthful snacks in your pocket or purse to avoid unhealthy snacking at work.

Any smoking is harmful to health: Social smoking carries similar heart risks as current smoking

Any smoking is harmful to health: Social smoking carries similar heart risks as current smoking Today is World No Tobacco Day. Any amount of smoking is injurious to health. Even people who smoke only occasionally - ‘social smokers’ - have a risk of heart disease that is similar to people who smoke daily, says a new study published in the American Journal of Health Promotion. The study evaluated self-reported smoking habits, cholesterol levels and blood pressure in around 40,000 adults across the United States. Ten percent of the participants were found to be social smokers who smoked regularly in certain situations but not daily, while 17% were current smokers. Individuals aged 40 or younger were more likely to be social smokers. • Compared with non-smokers, social smokers had significantly higher risks of having hypertension (odds ratio [OR]: 2.08) and high cholesterol levels (OR: 1.53). • Social smokers and current smokers had similar odds of having hypertension (OR = 0.94) and high cholesterol (OR = 0.95), risk factors for heart attacks and stroke. • Both current and social smokers had similar rates of hypertension, 76% vs 75% respectively and high cholesterol levels 55% vs 53%, respectively. Although this study did not quantify the magnitude of impact of social smoking on heart health compared to other patterns of tobacco use, it does bring to the forefront the fact that any smoking is harmful to health. Social smokers often do not comprehend the health risks associated with only occasional smoking. It is important to educate them that social smoking is also a major health risk and counsel them about the need to quit smoking completely for long-term health, both general and heart specific. The Indian Medical Association (IMA) supports the efforts of the government to reduce the use of tobacco in the country. IMA has also introduced several initiatives to discourage use of tobacco and related products. • The IMA campaign “Koi Dekh to Nahi Raha” discourages social smoking amongst its members. Being public figures and role models for the society, it is our responsibility to adopt in our own lifestyle, what we teach our patients about healthy lifestyle habits. • All IMA CMEs will be (e) tobacco free and will serve health-friendly food. • IMA (e) tobacco policy will mention in all meetings “Thanks for not consuming tobacco” • IMA is for total tobacco ban with arrangements for alternative crops and rehabilitation of tobacco workers and industry. • IMA supports 85% pictorial warning on tobacco packs and high tobacco taxes to control non-communicable diseases. (Source: Medscape) Dr KK Aggarwal National President IMA & HCFI

Save yourself from the harmful effects of refined sugar

Save yourself from the harmful effects of refined sugar
Refined sugar is as harmful as excess salt
New Delhi, March 18, 2017: Excessive consumption of foods with high glycemic index that is those that quickly affect blood sugar levels significantly raises the risk of obesity and chronic disorders like diabetes and heart disease. Every 150 extra calories consumed from sugar can raise the prevalence of diabetes by 1.1 % (1). Sugar has a global effect on the body and not only does it damage the vital organs like liver and pancreas but also has a harmful effect on almost every aspect of the body’s organ system.
Padma Shri Awardee Dr K K Aggarwal, National President Indian Medical Association (IMA) and President Heart Care Foundation of India (HCFI) and Dr RN Tandon – Honorary Secretary General IMA in a joint statement said, “Excessive sugar consumption can also cause weight gain. Weight gain, combined with sustained high insulin levels, can lead to insulin resistance and diabetes—which further increases your risk of cardiovascular disease. Consuming a diet high in sugar for just a few weeks has been shown to cause numerous abnormalities found in patients with CHD, such as high total cholesterol, triglycerides, LDL, oxidized LDL, uric acid, insulin resistance and abnormal glucose tolerance, low HDL, and altered platelet function.”
Added fructose -- generally in the form of sucrose (table sugar) or high fructose corn syrup (HFCS) in processed foods and beverages seems especially potent for producing harm. Consuming these sugars can lead to resistance in leptin, which is a key hormone in the maintenance of normal body weight. The overconsumption of added fructose undoubtedly increases the risk for obesity, which is also a risk factor for CHD. Sugars occurring naturally in fruits and vegetables pose no increased risk for CHD. The problem is refined sugars -- with ultraprocessed foods being of greatest concern. Products with added sugars represent 75% of all packaged foods and beverages”, added Dr Aggarwal.
Following are some global ill effects of refined sugar: 1. Sugar damages the immune system. Research has shown that excessive consumption of sugar can impair the delicate balance of body’s internal microbiota. 2. Sugar causes tooth decay The bacteria in the mouth utilize excessively consumed sugar for production of acids and chemicals that cause damage to enamel and can, which can damage and dissolve teeth as well as affect gums. 3. Sugar can lead to gum disease that can cause heart disease Chronic infections arising from periodontal problems can be instrumental in leading to the development of coronary artery diseases. 4. Sugar can impair cognition and memory Limiting sugar has an effect of withdrawal symptoms like excessive craving and emotional mood swings. Sugar has also been shown to interfere with memory and cognition in the long run. 5. Sugar can damage the heart Foods with high glycemic index can lead to rapid spikes in blood pressure, which can lead to hypertension if the diet is not modulated. 6. Sugar can lead to fatty liver disease Fructose, a high glycemic component of refined table sugar can trigger the liver to store more amounts of fat. 7. Sugar interferes with satiety and appetite control Sugar can interfere with the hormone leptin, which signals the brain to stop eating when full. This can lead to mindless uncontrolled eating which can futher worsen the risk of obesity and weight gain. Sources:  http://www.prevention.com/food/healthy-eating-tips/weird-effects-sugars-having-on-your-body/slide/3