Rules to drink tea for health benefits

Mornings are synonymous with tea. Most of the world wakes up in the morning with a cup of tea making the 'elixir of life' most drinkable beverage after water globally.

With time, tea options have just multiplied from green tea, yellow tea to a variety of herbal teas. It is not only available in so many flavours but also many varieties that

serve different purposes. If black tea helps the urge to munch away, the popular green tea aids in cutting flab. Herbal tea helps improve immunity and fights fever and infections. Drinking tea in moderation has multitude of benefits. It helps boost energy, protects heart health, lowers cholesterol and aid in weight loss. However, having too many cups of tea can reduce nutrient absorption, increase anxiety, affect sleep quality and cause heart burn. It is also important to know the right time to have tea and make sure to not combine it with your main meals. One should also avoid strong tea on empty stomach. 

"The tea warms your body and adds health-promoting substances to the diet. However, not many tea drinkers are aware that even tea contains caffeine. Based on how tea is cultivated and processed, the caffeine content in tea varies. Black tea and matcha tea have the highest caffeine levels while green tea has medium levels.

Oolong Tea has lower caffeine than others. Herbal tea has zero caffeine." says Sakshi

Lalwani - Delhi-based dietician, nutritionist, an active lifestyle expert and an independent food consultant.

Can we have tea immediately after meal or team it with breakfast?

"Since tea contains caffeine, which can increase our energy and also supports the digestive system, for most people, their energy tends to be lower after meals and in the morning. Based on that, it makes sense to drink tea right after a meal during the day. Tea contains tannic acid and reacts with the protein and iron content in the food. As a result, it prevents the absorption of these components. So, it is recommended doing so about fifteen to twenty minutes after a meal. However, since many of your favourite teas do contain caffeine, drinking tea usually isn’t recommended after dinner." says Lalwani.

Shruti Bharadwaj, Senior Clinical Dietician, Narayana Hrudayalaya says one should

have tea at least two hours after meal or breakfast.

It's alright to take tea in the morning or evening but it is good to avoid taking tea during breakfast or with proper meal," says Bharadwaj.

Priya Palan, Dietician, Zen Multispeciality Hospital, however, says it's okay to have tea with breakfast. "Tea combines tannins and interferes a bit with absorption of food but not to an extent that you cannot have it as part of your breakfast. With iron absorption we always say we can add some vitamin c to enhance the absorption of it. So you can have food in combination which promotes nutrient absorption," says Palan.

Can one have tea on empty stomach?

"Tea contains tannins that can cause little of acidity. If a person has severe acidity, then maybe one should try and avoid having a very strong cup of tea first thing the morning on empty stomach. You can add a little bit more milk to make it less stronger in that case." says Palan.

Healthy teas

"But if you find yourself longing for a hot cup of tea after your evening meal, try switching to a herbal blend. Herbal teas, such as chamomile, can help you wind down after a long day at work and can even help to promote a better night’s rest." says Lalwani.

How many cups of tea can one have in a day?

Palan and Bharadwaj say 2-3 cups are good enough in a day. "Avoid taking tea just before sleep," says Bharadwaj.

Dos and don'ts while drinking tea explained by Lalwani.

1. Do not over boil the tea for long. Low temperature steeping helps in retaining the tea benefits.

2. Do not add too much milk and sugar. The real essence of tea comes without adding milk and sugar. Even if you want to add milk, add hot milk in the end and turn off the gas after a boil. Do not brew for long.

3. Do not use tea bags. Use loose tea leaves instead.

4. If you want to drink tea at night, drinking it around 8:30 PM is the best time as it's this time when our digestion is the strongest and we can take that extra boost of caffeine to help in our food metabolism.

5. Drinking tea around 3 pm in the afternoon is very beneficial to human body, as it can increase our immune system and prevent flus and colds.

Adapted from: Rules to drink tea: Best time, dos and don'ts, how to make a healthy

cup

By Parmita Uniyal (February 13, 2023) in

https://www.hindustantimes.com/lifestyle/health/rules-to-drink-tea-best-time-dos-

and-don-ts-how-to-make-a-healthy-cup-101676291429287.html

Benefits and risks of drinking warm water

Benefits

While drinking water of any temperature can support overall wellbeing, drinking hot water is thought to provide a range of additional health benefits. People have consumed hot drinks for thousands of years. Folk medical literature is filled with stories of how hot water can improve health, but researchers have only just begun to

look into the benefits of drinking hot water.

This article looks at eight of the potential benefits and the theories behind them.

1. Healthier digestion

When a person does not drink enough water, the small intestine absorbs most of the water consumed through food and drinking. This causes dehydration and can make it more difficult to have a bowel movement.

Chronic dehydration can cause corresponding chronic constipation. This constipation can make bowel movements painful and may cause other problems, including hemorrhoids and bloating.

Drinking hot water helps to break down food faster than drinking cold or warm water. It reduces the risk of constipation by supporting regular bowel movements.

2. Body detoxification

Natural health advocates argue that hot water might help the body detoxify. When water is hot enough to raise a person’s body temperature, it can cause sweating. Sweating expels toxins and can help clean the pores.

3. Improved circulation

Hot water is a vasodilator, meaning it expands the blood vessels, improving circulation. This can help muscles relax and reduce pain.

Although no study has directly linked hot water to sustained improvements in circulation, even brief improvements in circulation can support better blood flow to muscles and organs.

4. Weight loss

Research Trusted Source has long supported the idea that drinking more water can help a person lose weight. This may partially be because drinking water increases feelings of fullness. Water also helps the body absorb nutrients, and it flushes out waste.

A study published in 2003 by Trusted Source found that switching from drinking cold water to hot water could increase weight loss. Researchers found that drinking 500 ml of water before a meal increased metabolism by 30 percent.

Raising water temperature to 98.6 degrees accounted for 40 percent of the increase in metabolism. This metabolic step-up lasted for 30-40 minutes, following water consumption.

5. Reduced pain

Hot water improves circulation and may also improve blood flow, particularly to injured muscles. No research has directly linked hot water consumption to pain relief. However, people routinely use heat packs and hot water bottles to reduce pain.

Consuming hot water may offer some internal pain relief, but it is important to note

that heat can also exacerbate swelling.

6. Fighting colds and improving sinus health

Heat applied to the sinuses can alleviate pressure caused by colds and nasal allergies. Steam also helps unclog the sinuses. Drinking hot water may help mucous move more quickly. This means that drinking hot water may encourage coughing and nose-blowing to be more productive.

7. Encouraging consumption of coffee and tea

When mixed with coffee or tea, hot water may offer additional health benefits. Coffee and caffeinated teas can dehydrate the body, especially at high doses, but they also offer some health benefits in moderation.

Research published in 2017 Trusted Source linked coffee consumption to a longer life. Other research has found a link between moderate coffee consumption and a reduced risk of Parkinson’s disease, some cancers, type 2 diabetes, some liver disease, and heart health problems. Tea may reduce the risk of stroke, heart disease, type 2 diabetes, and liver disease. Some studies have linked tea to a reduced risk of cancer, but the results vary.

8. Reduced stress

A soothing cup of hot water may help people manage stress and anxiety. An older study found that consumption of hot liquids, such as tea and coffee, could lower stress and reduce feelings of anxiety.

The study argues that some of the effects are due to caffeine, but that the warmth also played a role in the improved mood of participants.

Risks

The primary risk of drinking hot water is one of being burned. Water that feels pleasantly warm on the tip of a finger may still burn the tongue or throat. A person should avoid consuming water that is near boiling temperature, and they should always test a small sip before taking a gulp.

• Drinking hot water in a covered, insulated cup can reduce the risk of spilling the water and getting burned.

• Drinking caffeinated coffee or tea may cause a person to become over caffeinated or jittery.

• A person can prevent this by limiting the cups of coffee or tea they consume, or replacing caffeinated drinks with plain hot water.

The right temperature

Hot beverages, such as coffee or tea, are often served at near-boiling temperatures. It is not necessary for a person to risk a burn to gain the benefits of hot water. People who dislike hot water should consider drinking water at or slightly above body

temperature.

Conclusion

Drinking hot water will not cure any diseases but, as long as the water is not scalding, the risks are minimal. So people who already enjoy hot water or who want to try a simple method for improving their health should feel assured that they are benefitting from it.

Source: https://www.medicalnewstoday.com/articles/319673 “What are the benefits of drinking hot water?”

5 winter care tips for the elderly

Stay warm

Elder adults are at greater risk of weather-related health problems and injuries, such as hypothermia, when temperatures drop. Wear warm clothes – Cover up your body the moment you feel cold. Don’t wait till you start shivering. It is recommended to wear gloves, socks, scarves, a woollen hat, and/or anything

that keeps your body warm & comfortable. While enjoying the winter season is essential, remember to take steps to stay healthy. This is especially true for the elderly, whose immune systems are weak and more susceptible to illness.

2. Stay active

While winters may seem like the perfect time of year to stay in bed longer, curl up, and stay inside all day, staying active and connected is a good idea. Any exercise can help increase your heart rate, regulate blood flow and eliminate winter depression, lethargy, stiffness, and pain. Physical activity also makes you sweat, removes toxins, and keeps your skin healthy. You can invest in handy

exercise equipment at home when you can’t go out. In addition, daily yoga or any physical activity can help warm up and strengthen your immune system, improving your defences against seasonal illnesses such as flu and colds.

3. Stay hydrated

Naturally, in winter, you are less thirsty than usual throughout the year. However, dehydration can dehydrate the body due to the lack of moisture in the air. Water helps clean our system, carries nutrients to the body cells, and helps maintain the body’s fluid balance. So ensure that you drink plenty of water. If you don’t want to drink cold water, drink room temperature or make yourself

lukewarm tea that you can drink throughout the day. Keep rooms warm and humid.

4. Take care of your skin

Older people often neglect to take care of their skin. Older people need more skincare than usual because their skin becomes dry and itchy in winter. Damaged skin is one of the winter dangers. Cold weather causes dry, itchy skin, chapped lips, and cracked heels. Winter skincare must include moisturizing, applying sunscreen, and increasing water intake. Remember to apply sunscreen before going out. Everyone, including the elderly, should go outside and enjoy winter. But they need to be more conscious before going out.

5. Eat a well-balanced diet

• Balanced nutrition rich in whole grains, lean meats, fish, poultry, legumes, nuts and seeds, herbs and spices, and fresh fruits and vegetables is essential to boosting your immune system. You can also optimize your intake of vitamin C-rich foods that help strengthen your system and keep your body healthy. Older people need to ensure they don’t miss out on the essential nutrients their bodies need to keep infections at bay. So balanced meals are ideal. Also, eat plenty of fruits and vegetables, whole grain products, and dried fruits.

• Shower using lukewarm water: “There’s nothing more satisfying than a bubbly hot shower when it’s cold outside. But while hot showers feel great, they can cause skin problems. On the other hand, a lukewarm shower followed by a hydrating routine can help prevent dry skin.

• Quit Smoking: Smoking makes one more susceptible to respiratory infections in the winter, so you should quit. 

• Vitamin D: Get outside and enjoy the warm sun. Our bodies need vitamin D. Vitamin D is important for maintaining good health and immunity, and vitamin D is also necessary for regulating mood.

  
  

CONCLUSION:

Staying hydrated, eating right, and exercising can lay a good foundation for maintaining good health in winter. Winter has long been associated with illness. Bacterial infections are expected during the change of seasons, so please take the necessary measures to protect your health. The cold weather may have tempted you to relax and enjoy the weather, but don’t neglect your health.

Source: https://www.apollohospitals.com/health-library/5-winter-care-tips-for-the-elderly/