How to reduce sugar intake in diet

This week’s blog is based on an article recently published in The Economic Times. She elaborated in great details on what happens when sugar intake in the diet is reduced and also on taking steps for reducing sugar consumption.

Studies have shown that when one stops consuming sugar it may have similar effects on our bodies akin to persons getting off drugs. Withdrawal symptoms such as headaches, exhaustion, brain fog, irritability, etc. are observed. Some people even experience digestive issues. However, with time, our bodies adapt to it. In the body processes, nothing really changes. It continues to burn calories for energy but there are fewer extra calories to store as fat since sugar is one of the main sources of calories.

According to Dr. SK Mundhra, HOD, Internal Medicine Saroj Super Speciality Hospital, New Delhi, there can be many reasons for increased sugar intake. "It is important to understand the sources of sugar intake along with the lifestyle habits that resort to increasing blood sugar levels. While not only eating sweets add to an increase in sugar levels but also poor exercise habits, a sedentary lifestyle also act as catalysts. Bingeing on alcohol, not exercising, poor eating habits, sugar in tea, or coffee all contribute to high blood sugar levels gradually." She also shared some tips to reduce sugar intake and keep weight, blood sugar levels in check.

1) Mindful Eating - Keeping a check on the quantity helps in enjoying the delicacies with moderate piling of calories. Always use a smaller plate while dining. Be mindful of what to eat and how much to eat.

2) Follow diet plan - Having a heavy breakfast helps to keep the stomach fuller for a longer time. Plan breakfast to be heaviest with lots of fibre and nutrients, and lunch packed with proteins. Try avoiding high carb foods during the daytime like bread, potatoes, sauces, white rice, etc. Keep the kitchen and fridge full of healthy snacking options, green leafy vegetables and fruits.

3) Consume plenty of water – Eliminate sugary drinks, such as soda, packed juices and replace them with water. It is advised to drink plenty of water every day (optimal level). Start the day by drinking 1 lt. water on an empty stomach to clean the digestive tract. This helps in staying hydrated and cleans toxins from the blood. Make sure to consume at least 3 lt. of water on average per day.

4) Choose from the wisest– Choose to eat a healthier option.It is perfectly okay to choose nuts, fruits, flavoured yogurts in the desserts.

5) Detoxification Technique - Try detoxing body by replacing tea and coffee with green tea. Start the day with a glass of lukewarm water and a dash of lemon in it. Try avoiding binge drinking. Better to opt for red wine instead of scotch, vodka etc.

Protein: Need of the hour for senior citizens

In this Issue, we shall deliberate on ‘why’ and ‘how’ of protein intake by the senior citizens. This article is prompted by the frequent queries we receive from our members who after having undergone bi-annual medical check-up are often found wanting in protein intake.

Why is protein important?

Protein is essential for healing, building and repairing cells and body tissue resulting in:

• healing from injuries

• keeping fluid levels in balance

• recovering from surgery, or illness

• maintaining healthy vision and

• balancing hormones and digestive enzymes

Without protein our body starts to break down muscle mass and bone strength. Seniors are not able to use protein as easily as younger people, so their bodies may need more protein to meet its needs. As we age, it is normal to lose muscle mass but the loss of strength can also cause one to fall. Strong bones and muscles allow one to get out of a chair, walk to the para’r dokan, or even play with grandchildren. Even simple tasks like flowering plants and performing daily puja at home are made easier by healthy and strong muscles.

How should seniors consume protein?

Seniors can start taking protein as part of breakfast, lunch and dinner through:

• machh, eggs and chicken

• nuts, seeds, cereals and beans

• If seniors find it difficult to chew, protein drinks for the elderly made of soy can be given.

• Dining may include milk, yogurt or doi as part of a meal plan for seniors.

We hope our readers will find this short article beneficial unlike the previous one which was a bit serious stuff.

Entropy – Its relevance for our economy

In one of the recent articles published by Porosh it was highlighted how lockdown impacted us in more than one way. With all the shopping malls, restaurants and other places of entertainment having been closed, we were left with no choice but get accustomed to simple living not necessarily translating to high thinking. Now, one may wonder what has it to do with entropy, the Second Law of Thermodynamics!

Entropy as a term was first coined by German physicist Rudolf Clausius in 1868. It is a measure of the amount of energy no longer capable of conversion into work. This impliesan increase in entropy will lead to decrease of “available” energy. Hence, low-entropy economy is one of ‘necessities’ and not of ‘luxuries’. Lockdown has taught us to distinguish between the two. Do we thereby imply lockdown to continue till the economy is bled white? Certainly not.

We sincerely believe in building a sustainable eco system keeping in mind the future generations while serving the current generation including the senior citizens. Jeremy Rifkin in his path-breaking book Entropy: A New World View had observed,”… the Entropy Law tells us that a society’s energy flow must be reduced to as low a point as possible in order to sustain the unfolding of all of life as far as into the future as possible.” Hence, the economic activities should be geared to prioritize meeting the ‘necessities’ of the masses than ‘luxuries’ of a few which in any case accentuates entropy. As a corollary this involve deployment of a larger workforce and hence, bolstering our economy. After all, the law is infallible and we can only reduce its rate.

Let us quote Rifkin once again, “… ‘growth’ is really a decrease in the world’s wealth, nothing more than a process to take usable energy and transform it into an unusable state. … the more an economy grows, the more it digs itself into a hole.”

Hope our readers have enjoyed reading the blog. Porosh, as you know, does not shy away from sharing unconventional thoughts and ideas on this platform which need not always be in sync with mainstream thinking. We usually provide the ‘other view’.