Healthy Eating Tips for the Festive Season

The festive season in India is a vibrant period marked by wedding celebrations, New Year parties, family gatherings, and Christmas celebrations. It’s a time of joy, togetherness, and, inevitably, a variety of delicious but often indulgent foods. While indulging occasionally is part of the festive spirit, maintaining a balance is crucial to avoid the adverse effects of overeating such as weight gain and bloating. Here are some practical and healthy eating tips to help you enjoy the festivities without compromising on health.

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Start your Day Strong

Begin each day with a nutritious breakfast to set a healthy tone for the day. Opt for dishes like multigrain porridge, sandwiches, protein rich chillas/ dosas or boiled or scrambled eggs, which provide sustained energy and prevent overindulgence later.

Hydration is Key

Keep yourself hydrated with at least 8-10 glasses of water a day. Staying hydrated helps manage hunger, aids digestion, and flushes out toxins. Additionally, consider sipping on herbal teas or fresh fruit juices without added sugars.

Smart Snacking

Choose snacks wisely. Opt for fresh fruits, nuts, or seeds over high-salt or sugary snacks. Vegetable soups are also a great snack option as they are filling and lower in calories.

Plan your Meals

If you anticipate a heavy dinner, balance your earlier meals with lighter, nutrient-dense options like salads rich in fibers, lean proteins, and vegetables. Eating a small, healthy snack before heading out can prevent overeating at events.

Mindful Eating

Take a moment to think before you eat. Choose foods that are high in protein and healthy fats, and lower in empty calories. This doesn’t mean you need to skip your favorite dishes; instead, enjoy them in moderation.

Homemade Over Store-Bought

Whenever possible, opt for homemade sweets and snacks. You can control the ingredients to ensure they are healthier, using items like jaggery, honey, or dates instead of refined sugar, and ghee or coconut oil instead of less healthy fats.

Balanced Indulgence

Allow yourself to enjoy festive treats while maintaining the portion sizes. If sweets are consumed, balance them with meals that are lighter and include plenty of vegetables and lean proteins.

Limit Alcohol and High-Calorie Beverages

Alcoholic and sugary drinks can add a significant number of empty calories. Opt for lighter or non-alcoholic versions and limit your intake to a few glasses. Alternating water with alcoholic drinks can also help reduce consumption.

Stay Active

Maintaining your regular exercise routine can help offset some of the additional calories you might consume. Even simple activities such as walking, jogging or light stretching can make a difference.

Enjoy in Moderation

Moderation is the key to every celebration. Remember, the festive season is about celebration and enjoyment. Eating one rich meal won’t derail your health goals if you return to your regular healthy eating habits the next day.

Overeating during the festive season can have several adverse effects on health. Excessive intake of rich, sugary, and fatty foods can lead to weight gain, bloating, and discomfort. Overindulgence can also disrupt normal digestion, leading to issues like acid reflux, constipation, or diarrhea. Moreover, frequent overeating strains the heart, increases blood sugar levels, and can exacerbate conditions like diabetes and cardiovascular diseases. It’s important to enjoy festive treats in moderation to maintain overall well-being and prevent long-term health complications that can arise from persistent overeating during holiday celebrations.

By incorporating these tips, you can enjoy the festive season to its fullest without compromising your health. Balance is key, and with a bit of planning, you can celebrate while also taking care of your well-being. Are you looking for personalized advice from a dietician? Reach out to our Department of Clinical Nutrition Therapy for further assistance. Please find below our link for more details: https://www.kokilabenhospital.com/departments/clinicaldepartments/nutritiontherapy.html

Read more: https://www.kokilabenhospital.com/blog/tips-to-stay-healthy-during-the-holidays/

Non-nutritive sweeteners (NNS), also known as artificial or low-calorie sweeteners, are compounds used to provide sweetness to foods without contributing significantly to caloric content. These substances are much sweeter than sugar, necessitating only minimal quantities to achieve the desired sweetness. Commonly used as substitutes for sugar, NNS are particularly popular in dietary products aimed at weight management, diabetes control, and reducing obesity-related risks. They are used by many people suffering from chronic lifestyle diseases and often used much more than recommended.

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Health Risks Associated with NNS

Recent guidelines from the World Health Organization (WHO) advise against using non-nutritive sweeteners for weight control or reducing noncommunicable diseases (NCDs). Extensive reviews indicate that NNS may not offer long-term benefits in body fat reduction and could potentially lead to adverse effects. Potential health risks identified include an increased likelihood of developing type 2 diabetes, cardiovascular diseases, and even a higher overall mortality rate in adults. Medical research done by WHO emphasizes that NNS hold no essential dietary value and suggests reducing overall sweetness in diets, starting early in life, to foster better health outcomes.

Common Non-Nutritive Sweeteners

Let us look at some of the common non-nutritive sweeteners (NNS) used in common food products:

• Aspartame
  Roughly 200 times sweeter than sugar, commonly found in diet sodas, yogurt, and chewing gum.
  ADI: 40 mg/kg body weight.
• Saccharin
  300-400 times sweeter than sugar, this is commonly used in soft drinks, bakery items, and canned foods.
  ADI: 5 mg/kg body weight.
• Sucralose:
  600 times sweeter than sugar, prevalent in baked goods, beverages, and sugar-free products.
  ADI: 15 mg/kg body weight.
• Acesulfame Potassium (Ace-K):
  200 times sweeter than sugar, included in baked goods, beverages, and sugar-free candies.
  ADI: 15 mg/kg body weight.

The Acceptable Daily Intake (ADI) is established based on thorough toxicological studies by regulatory bodies such as the FDA and EFSA. It represents the amount of a food additive that can be consumed daily over a lifetime without significant health risks.

Tips on Avoiding Non-nutritive Sweeteners and Healthier Alternatives

Leading a healthy life with a balanced diet, minimal intake of artificial colours and sweeteners and reducing your intake of various types of sugar is possible. Here are some helpful tips to follow:

• Opt for Natural Sweeteners
  Instead of NNS, consider natural sweeteners like stevia, honey, or maple syrup, which offer the sweetness with additional nutrients.
• Read Labels Carefully
  Be vigilant about reading ingredient lists on packaged foods and beverages to avoid unintentionally consuming NNS.
• Increase Fruit Intake
  Fruits are natural sources of sugar that also provide fiber, vitamins, and minerals—great for satisfying sweet cravings healthily.
• Modify Your Diet Gradually
  Reduce the overall sweetness in your diet gradually, allowing your palate to adjust to less sugary foods.
• Choose Whole Foods
  Focus on whole, unprocessed foods in your diet, which are less likely to contain added sweeteners, whether nutritive or non-nutritive.

While non-nutritive sweeteners can be a tool for managing calorie intake, their potential health risks suggest that moderation is crucial. Opting for natural sources of sweetness and reducing overall dependence on sweet flavors can contribute to long-term health benefits and a more balanced diet. If you are confused about your food choices, we recommend consulting a nutritionist for a personalized diet plan. They can guide you with the best possible diet plan depending on your current medical conditions, age, lifestyle and activity levels. Reach out to our Department of Clinical Nutrition Therapy for further assistance. Please find below our website link for further details: https://www.kokilabenhospital.com/departments/clinicaldepartments/nutritiontherapy.html

Winter can be harsh on your skin. The combination of cold air, low humidity, and indoor heating often strips the skin of its natural moisture, leaving it dry, flaky, and prone to irritation. India experiences winter in varying intensity across the nation and these seasonal changes can challenge your skin’s health. Let us understand the essential winter skincare tips to help you maintain smooth, hydrated, and radiant skin throughout the colder months.

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What Happens to your Skin in Winter?

During winter, your skin’s barrier function weakens due to a reduction in natural moisturizing factors. Additionally, factors like cold air, dry winds, and indoor heating exacerbate the problem, leading to conditions like redness, itchiness, and cracking. In India, where temperature variations are vast across regions, these effects are especially pronounced in northern areas that experience severe winters.

Common Winter Skin Issues

Here are some skin concerns that tend to worsen in winter:

• Dry Skin (Xerosis)
  Characterized by flakiness, roughness, and itching.
• Eczema
  Cold weather often triggers flare-ups, leading to red, inflamed patches.
• Psoriasis
  Reduced sunlight and cold air can worsen scaly, itchy patches.
• Keratosis Pilaris (Chicken Skin)
  Tiny bumps on the arms or thighs become more noticeable during winter.
• Chapped Lips and Hands
  These areas are frequently exposed to the elements and prone to dryness.

Essential Winter Skincare Tips

Let us look into some essential winter skincare tips:

• Moisturize Immediately
  Washing strips your skin of its natural oils. It is recommended to apply a rich cream or ointment immediately after washing your face or hands. Look for moisturizers with ceramides, hyaluronic acid, or petrolatum.
• Use Hydrating Cleansers
  Avoid harsh soaps and opt for mild, fragrance-free cleansers that don’t strip your skin. For acne-prone skin, use oil-free, hydrating cleansers.
• Protect your Skin from the Sun
  The harsh UV rays of the sun can harm your skin even in the winter season. It is advisable to use a sunscreen with SPF 30 or higher daily.
• Avoid Hot Showers
  Hot showers may feel soothing but can dehydrate your skin. Use lukewarm water instead and limit showers to 10–15 minutes.
• Incorporate Humidifiers
  Running a humidifier at home helps counteract the dryness caused by indoor heating. This is especially beneficial in northern and central India during harsh winters.
• Stay Hydrated
  Keep your skin hydrated from within by drinking plenty of water. Include foods rich in omega-3 fatty acids and antioxidants, like walnuts, flaxseeds, and spinach, to nourish your skin.
• Wear Gloves
  To protect your hands from the cold and dryness, wear wool or cotton gloves when stepping outside. For household chores, use silicone gloves to avoid contact with hot water and detergents.
• Exfoliate Gently
  Exfoliation helps remove dead skin cells but should be done carefully in winter. Opt for chemical exfoliants like lactic acid instead of harsh physical scrubs.
• Opt for Non-Irritating Fabrics
  Avoid fabrics that can irritate dry skin, such as wool directly on the skin. Stick to soft, natural materials like cotton and layer your clothing for warmth.
• Care for Your Lips
  Apply a hydrating lip balm with SPF to prevent chapping. Products containing petroleum jelly or beeswax work well.

Skin care at Kokilaben Dhirubhai Ambani Hospital

Winter skincare doesn’t require a complete overhaul, but small adjustments can make a big difference. By using the right products and maintaining healthy habits, you can protect your skin from the cold and keep it glowing all season long.Take care of your skin—it deserves the best!

If you experience persistent dryness, redness, or irritation that doesn’t improve with these tips, you must see a dermatologist. Reach out to experts at our Department of Dermatology for further care and assistance. Please find the below link to our website: https://www.kokilabenhospital.com/departments/clinicaldepartments/dermatology.html

As winter descends across much of India, the Air Quality Index (AQI) in urban areas plummets, bringing with it a host of health risks. The AQI serves as a critical indicator of air pollution levels, providing an understanding of how safe – or hazardous – the air is for daily activities. Poor AQI is more than just an environmental issue; it is a pressing public health concern.

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Understanding AQI and Its Health Implications

The AQI measures pollutants such as particulate matter (PM2.5 and PM10), ozone, nitrogen dioxide, sulfur dioxide, and carbon monoxide. Here’s what the AQI levels typically indicate:

• Good (0–50): Air quality is safe for everyone.
• Moderate (51–100): Acceptable air quality with minor risks for sensitive groups.
• Unhealthy for Sensitive Groups (101–150): People with respiratory or heart conditions may experience mild symptoms.
• Unhealthy (151–200): Health effects are more noticeable in the general population.
• Very Unhealthy (201–300): Serious health risks for everyone.
• Hazardous (>300): Emergency health warnings, with the entire population at risk.

The northern regions of India, including Delhi and its surrounding areas, frequently experience AQI levels in the “Very Unhealthy” or “Hazardous” categories during winter. However,off late Mumbai is also seeing poor AQI levels especially in the winters.

High-Risk Groups and Commonly Triggered Conditions

Certain groups are more susceptible to the health effects of poor AQI. These include:

• Children and Adolescents: Their developing lungs make them vulnerable to long-term damage.
• Elderly Individuals: Existing health conditions, such as heart disease, amplify risks.
• Pregnant Women: Poor air quality can impact both the mother and the unborn child.
• Outdoor Workers: Prolonged exposure heightens their risk of respiratory and cardiovascular conditions.
• People with Pre-existing Conditions: Asthma, chronic obstructive pulmonary disease (COPD), and diabetes make individuals more susceptible to complications.

Common Health Issues

• Respiratory Problems: Increased coughing, wheezing, and shortness of breath.
• Cardiovascular Strain: Elevated blood pressure and a higher risk of heart attacks.
• Aggravated Chronic Conditions: Exacerbation of asthma and COPD.
• Infections: Higher vulnerability to viral and bacterial respiratory infections due to weakened defenses.

Precautions to Safeguard your Health

It is important to lead a healthy lifestyle and follow these expert recommended suggestions to protect your lungs:

• Limit Outdoor Exposure
  • Avoid outdoor activities such as walking, jogging or cycling during early mornings and evenings.
  • For essential outings, wear N95 or K95 masks to filter harmful particles.
• Create a Safe Indoor Environment
  • Seal your home: Keep windows and doors shut to minimize pollutant entry.
  • Use air purifiers: Choose devices with HEPA filters to remove PM2.5 and other harmful particles.
  • Monitor indoor air quality: Devices that track pollutants and humidity can guide ventilation needs.
• Improve Ventilation Without Compromising Safety
  • Ventilate your home during midday hours (typically 12 PM–4 PM) when outdoor air quality is relatively better.
  • Use exhaust fans in kitchens and bathrooms to reduce indoor air pollutants.
• Avoid Polluting Activities Indoors
  • Refrain from using biomass fuels for cooking or heating. Switch to cleaner energy sources like gas or electricity.
  • Minimize the use of harsh cleaning agents that release volatile organic compounds (VOCs).
• Protect Respiratory Health
  • Stay hydrated to keep mucous membranes moist and effective in trapping pollutants.
  • If you have respiratory conditions, use prescribed inhalers regularly and follow your treatment plan.
• Pay Attention to Nutrition
  • Consume foods rich in antioxidants, such as fruits, vegetables, and omega-3 fatty acids, to combat inflammation.
  • Vitamin C, Vitamin E, and magnesium-rich diets can improve lung health.
• Regular Cleaning Practices
  • Use vacuum cleaners with HEPA filters to trap dust and allergens.
  • Dust surfaces with the use of a microfiber cloth to avoid dispersal of particles into the air.
• Stay Informed
  • Keep track of daily AQI levels through apps or websites.
  • Follow government advisories and adapt your activities accordingly.
• Seek Medical Attention
  • Do not ignore symptoms such as persistent cough, difficulty breathing, chest pain, or dizziness.
  • Regular check-ups with a pulmonologist can help manage and mitigate long-term health effects of pollution.

Poor AQI is a reality for many cities in India, especially during the winter months. Understanding its health implications and taking proactive measures can significantly reduce the risks associated with air pollution. By staying informed, creating a safe indoor environment, and adopting healthy habits, you can protect yourself and your loved ones.

Respiratory Care at Kokilaben Dhirubhai Ambani Hospital

Experts at our Department of Pulmonary Medicine strongly encourage everyone to prioritize their health during the winter season. Small steps taken today can prevent significant health challenges tomorrow. If you are suffering from asthma, COPD or any other respiratory illnesses that aggravate due to the high pollution levels, do seek prompt medical care at our hospital. Please find the below link to our website: https://www.kokilabenhospital.com/departments/clinicaldepartments/pulmonarymedicine.html