Dr. Samir Kapoor

1 Jan, 2023

HOW TO FIGHT A SUGAR CRAVING!

A sugar craving is a very real addiction affecting almost every grown-up today because of how sugar is so readily available and present. In supermarkets, we can see that every product containing carbohydrates has sugar in the form of glucose, fructose, maltose, lactose, or galactose. These sugars are present in most fruit drinks, milk, and chocolate bars. Glucose is the simplest form of sugar and is very important for our metabolic system, but too much sugar intake can cause addiction to the point where we crave sugary items all the time. Some items like carbonated drinks and refined sugar products have way more sugar than normal and are very harmful to our bodies.

Why does the Body Crave Sugar?

Whenever we eat sugar in any form, it instantly goes to our cerebral cortex, which is our brain's pleasure centre. This part of our brain is also related to the reward-giving feeling, which is done by releasing dopamine. Now most of us know that dopamine is a neurotransmitter that makes us feel good and happy. When we eat sugar, this part of our brain is stimulated way beyond normal, and dopamine is released. This way, the brain signals our body to consume sugar so that this feeling prevails. Sugar works similarly to drugs, as they send our dopamine release into overdrive, which is the same thing sugar does but slightly subtly. Over time, as we consume high-sugar diets, the brain gets de-sensitized and needs more and more sugar to release dopamine. Hence you consume higher sugar meals to attain that pleasure feeling. In this way, sugar can be very addictive.

Most Popular Cravings

Generally, men should aim for 36 grams of sugar and women 25 grams of sugar per day. Most of our common cravings contain way too many sugar grams, making them harmful.

• Commercial Flavoured milk like chocolate milk and other fruit milk is sweetened with sugar, where about 226.796 grams contain 11.2 grams of sugar.

• Tomato sauce is a widely consumed condiment with a high sugar and salt content, balanced in a way that makes you crave it. One tablespoon of tomato sauce contains 3 grams of sugar.

• All of us crave cookies & Biscuits, which are made with a lot of sugar to improve their texture and taste. They also contain refined flour, a lot of sugar and other sweeteners.

• French fries are fried starch which means we are taking the nutritional value out of the food and making it even unhealthier.

• Energy drinks which are very addictive, also have high levels of sugar and caffeine. One can contain up to 24 grams of sugar.

• Carbonated drinks are a very common craving after every meal we consume. On top of having high levels of sugar, they also contain preservatives, soda, flavouring agents, and many other harmful agents. They slowly deteriorate your health and lead to many physical issues as you age.

What Little Swaps/ Changes Can You Make When You Crave Sugar?

The main reason we crave sugar is that we don't add enough healthy and natural sugars to our diet, which is why we tend to gravitate towards these dense sources of sugar. If you are having problems, you can start by swapping the sugary items with healthy sugars to eradicate cravings.

Root Vegetables

Sweet potatoes, carrots, beets, and many other root vegetables are normally high in natural sugars, which do not harm your system or cause addiction but bring a slow and delayed rise in your blood sugar over time.

Whole Grains

Instead of refined flour, use whole wheat flour and eliminate white bread from your diet. Refined flour only has starch, which causes spikes in your blood glucose and digests quickly. Whole wheat flour has a husk, which causes the feeling of fullness and also digests slowly, which prevents you from eating more.

Protein

You will crave sugar if you eat less or less protein. Try to consume an appropriate amount of protein, so you don't crave more carbohydrates. Lean meat like chicken, fish and dairy like eggs should be added to your diet daily.

Natural Sweeteners

Things like honey, natural brown sugar, maple syrup, and stevia are good alternatives to sugar, and it is about time you substitute them in your diet and eliminate sugar.

What can happen if you do not kick these Sugar Cravings?

These high-sugar foods are associated with the sugar rush and sugar crash. When you consume such foods, you immediately have a sugar rush where a lot of dopamine flows, and you feel very good. This is immediately followed by a sugar crash when the high subsides, and you crave sugar again. If we get stuck in this cycle, we start to develop many diseases like:

• Diabetes is a constant high blood glucose level that occurs as either a decreased insulin production or de-sensitization to the insulin being produced. We develop either of these conditions when we consume too many high-sugar foods.

• Obesity is a natural consequence of sugar addiction, as sugar has a lot of calories. When we consume calories higher than our requirement, it starts to get stored as adipose tissue, and we slowly develop obesity.

• Psychological Issues are also seen in people with sugar addiction. They can get depression because of the sugar crash, and they can get anxiety as well because of the jitters induced due to the sugar rush.

Adding healthy eating habits slowly to your routine, like having a piece of dark chocolate and warm water early in the morning, can help combust these sugar cravings. Start with exercise and do other mindful things that make you happy, so you don't have to resort to intense sugar consumption.

2 Feb, 2023

TIPS FOR BETTER SLEEP

Most human beings have suffered from a night of ill sleep at one point in their life, and it's completely normal if you have also experienced it. Many things influence our sleeping patterns, like time of the day, hormones, and tiredness; anxiety/stress and imbalance in any of these aspects can cause a disrupted night of sleep. It can be temporary, where you have a few nights and then go back to your normal sleep cycle when your routine goes back to normal, or it can become chronic, where you start to have constant sleeping issues. In any case, you need to improve your sleep quality and quantity through a few simple tips we shall discuss today.

Consistency

Being consistent with your sleep cycle is at the top of the list regarding managing your sleep cycle. Try to form a routine where your body knows it has to switch to sleep at a particular time of the night. When you form some routine, you will notice that your body will become the indicator of your sleep time, and you will start to feel drowsy and then go to sleep as soon as your head hits the pillow. This is because of the 24-hour master clock, also known as the circadian rhythm, which is in our brain and needs regularity to work properly as all our body processes rely on it. Just like you use an alarm to wake up, you can also use an alarm to tell yourself to sleep to regulate your sleep-wake cycle.

Exercise

Exercise brings a sense of harmony to your body, and many studies have been done worldwide proving exercise's influence on a good night's sleep. Doing at least 20 to 30 minutes of exercise at least 4 hours before bedtime helps you increase the quantity and quality of sleep by regulating your endocrine system and getting your body in a more chronic state to achieve better rest at night and do more productive work during the day. But it would be best to do it in the morning or early evening because you will have trouble falling asleep later. This is because your body will become too alert hence keep the exercise window either after waking up in the morning or the afternoon for optimal coordination of the sleep-wake cycle.

Bedroom Essentials

The temperature of your room should be around 68 degrees Fahrenheit, and it should be quiet and calm enough to let you fall asleep. A slightly cooler temperature is required for sleep as your body temperature drops about one degree as you sleep for optimal body functions. Similarly, if there is a lot of disturbing noise around or in your room, you obviously won't be able to relax, leading to disturbed sleep.

Things to be Avoided Before Bed

• Caffeine is, of course, on top of the list, and it is advised not to consume caffeine after 2 pm if you plan to sleep early at night. Caffeine is a stimulant, and even though its effect only lasts for two hours, it stays in our system and affects its working for longer, which could disturb our sleep.

• Blue light devices like our phones and tablets should be avoided before sleep as they suppress the hormone melatonin, which brings on the sleep cues that regulate your sleep during the night. Getting light through a morning walk or jog is best for your circadian rhythms and helps you wake up properly.

Using Sleep Aids

Many diet supplements are available in the market through a proper prescription from a health care specialist, which may aid your sleep. Some of the ones most talked about are explained under:

• Melatonin is the most talked-about sleep hormone, and it is naturally produced when there is low light reaching our brain through our retinas, usually at night time. In people older than 40, the production of this hormone is decreased; hence supplementation is done, especially in this age group, to ensure deep sleep.

• Magnesium is another important supplement, and magnesium deficiency can cause a disrupted sleep cycle. Magnesium relieves stress and promotes overall relaxation, which is crucial for a good night's sleep. Age-related magnesium deficiency is most commonly seen, which may cause disrupted brain wave activity. Proper supplementation can help reverse this damage, usually done right before bed.

• Next comes 5 HTP, which stands for 5 hydroxytryptophans, which are converted in the brain into serotonin. Serotonin is a crucial sleep initiator. 5 HTP is one step closer to the conversion of tryptophan to serotonin than normally available L Tryptophan, and it has shown more consistent results in maintaining sleep. It increases REM sleep, which occurs 90 minutes after you fall asleep and has similar brain activity as when you're awake, promoting deep sleep. Supplementation of 5 HTP is recommended over L tryptophan.

• L Theanine is another supplement that is essentially an amino acid found in green tea. It is used especially for kids, and small dosages are available in chewable tablets or powder capsules. This supplement reduces stress and improves the quality of sleep. A higher dose may be required for adults.

Now many combinations of these supplements are available in appropriate dosages in sleep drinks, such as ViDrate Sachets, which contain L-Theanine, Magnesium, and 5 HTP along with electrolytes to help promote sleep in people with such issues. You can mix it with hot water and consume it before bed. There are a lot of serious sleeping issues, and it's very normal to have one, as even minor stress to the body can cause this. Using the proper methods mentioned above will help solve this issue, but in any serious matter, you should consult your doctor before taking any steps.

15 Feb, 2023

STAYING HYDRATED AT WORK

Very often, we get asked how much water we drink in a day, and the number is mostly a lot less than the requirement. Most of the adult population is dehydrated, and even if we think about it and feel as if we have drunk enough when we go back to estimate how much we have drunk, it simply isn't enough. This is more the case at work. If we have a 9 to 5 job or any other job, we often need to remember to drink water or keep track of it and end up dehydrated. In summer, when the rate of sweat is very high, this can be severely life-threatening, leading to loss of consciousness or a heatstroke which is why our water intake should be kept up to the mark even if we are busy at work. Today we will discuss how much water we should drink, tips to improve it, and why we need to remember to drink water.

How much water should I be drinking daily?

The most common causes of dehydration are at working places or schools and colleges, where people forget to drink water, to the point that they are going through the whole day without so much as a sip. There could be many reasons for that. If work pressure is too much for you to concentrate on anything else and there are already a lot of things on your mind. Some people are generally clueless about the importance of water, and some don't consider it necessary. In a working environment, we consider it a hurdle to get ourselves a glass of water and end up forgetting about it entirely. People who do fieldwork have an even tougher job and even more chances of drinking water slipping from their minds. All in all, laziness and a not-caring attitude is the main reason you forget to drink water at work, and slowly it becomes a habit where you're barely drinking enough water to sustain.

Why is it Easy to Forget to Drink Water at Work?

Exercise brings a sense of harmony to your body, and many studies have been done worldwide proving exercise's influence on a good night's sleep. Doing at least 20 to 30 minutes of exercise at least 4 hours before bedtime helps you increase the quantity and quality of sleep by regulating your endocrine system and getting your body in a more chronic state to achieve better rest at night and do more productive work during the day. But it would be best to do it in the morning or early evening because you will have trouble falling asleep later. This is because your body will become too alert hence keep the exercise window either after waking up in the morning or the afternoon for optimal coordination of the sleep-wake cycle.

Tips for Staying Hydrated at Work

When you start feeling symptoms like constant headaches, dizziness and lethargy, it is probably because you are severely dehydrated. In such a case, we will go through some tips to help you increase your water intake.

• The first thing you can do is make the water taste better. You may like a particular fruit or flavour, which you can add to your water, such as hydration sachets, these will be beneficial for you as sometimes you will develop a craving for it, and once you enjoy the taste of water, you will want to drink much more of it. Such waters with lemon, watermelon, mint or greens also provide a vitamin and electrolyte boost.

• If you're craving a snack at work, it's probably because you are dehydrated; hence you should make yourself drink water when you are unnecessarily hungry.

• Invest in a clear water bottle always at your desk or in your bag so that you are constantly reminded to drink. Transparent bottles are better as they show you how much water you've drunk, and you can keep track of it.

• You can set the alarm for water, and as our phones are constantly in our hands, it will be a good reminder for us if you are at your desk all day, pop a sticky note reminder on your computer and every time you look at it, have a sip of water.

• Eating things like broccoli, bananas, or strawberries may also prove beneficial as they are over 90% water.

Why is it Important for the Body to Stay Hydrated while Working?

Staying hydrated is a crucial mark for everyone, every day of their life. You must be in your best mental and physical capacity to provide the best work.

• Constant dehydration can cause drops in your mood, attentiveness, energy, and blood pressure and may also lead to cognitive impairment. A properly hydrated brain takes half the time to finish a task that a dehydrated brain takes.

• If you have any side complications like diabetes or hypertension, proper hydration also helps manage that and reduces the risk of stroke or cancer.

• Drinking enough water helps your productivity as well as your creativity. Water keeps you fresh, which helps your brain intake knowledge and think of good, productive ideas for your work and increases your efficiency.

• Using things like vitamin water and hydration sachets also fulfils your electrolyte needs, which are often associated with dehydration, and hence all the metabolic processes related to these will run smoothly.

The key is to stay hydrated throughout the day, not just down a litre of water at one time and then drink no water the rest of the day. This leads to over-hydration and hyponatremia, which are both life-threatening conditions. Water intake should be managed well, and everyone should put a conscious effort into it; otherwise, we will face dire consequences in our work and personal lives as well.