What is Mindful Eating? Your Complete Guide to Enjoying Your Food More

 

In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of life and lose sight of the simple pleasures, like enjoying a delicious meal.

This is where mindful eating can help.

What is Mindful Eating?

Mindful eating entails fully engaging in the present moment and maintaining an awareness of your thoughts, emotions, and bodily sensations as you eat your food.

It’s about focusing on the experience of eating, savoring each bite, and paying attention to your body’s hunger and fullness cues. This approach encourages a deeper connection with your food, the environment, and yourself.

Mindful Eating vs. Dieting

The primary distinction between mindful eating and dieting is that the former focuses on the quality of your eating experience, while the latter centers around restricting certain food groups or counting calories.

Mindful eating is not a custom weight loss plan; instead, it promotes a healthy and balanced relationship with food, free from guilt or deprivation.

Benefits of Mindful Eating

The benefits of mindful eating are numerous, including improved digestion, better management of emotional eating, and increased satisfaction from meals.

Additionally, mindful eating has been linked to reduced binge eating, improved weight management, and overall enhanced mental and emotional well-being.

By practicing mindful eating, you’ll be able to enjoy your food more and establish a nurturing, sustainable approach to nourishment. ^[1][2]

Principles of Mindful Eating

Here are some of the guidelines for mindful eating and what you can expect to get out of them.

Cultivate the Right Space

Design a space that promotes relaxation and focus during mealtimes. This could involve setting the table with attractive dinnerware, lighting candles, or playing soft background music.

By establishing a peaceful ambiance, you’ll be more inclined to eat mindfully.

Listen to your Body

It all starts with listening to your body.

One of the core principles of mindful eating is tuning in to your body’s natural signals for hunger and satiety.

By paying close attention to these cues, you can avoid overeating and develop a healthier relationship with food.

Mindful Eating Exercises and Meditation

Before eating, take a moment to meditate or practice deep breathing to bring your attention to the present moment.

Practice Portion Control

Overeating often results from consuming large portions outside the norm of a healthy meal plan.

To encourage mindful eating, serve yourself smaller portions and consider using smaller plates to trick your brain into thinking you’re eating more.

If you’re still hungry after finishing your initial portion, wait a few minutes before deciding if you need seconds, allowing your body to register fullness.

Eat Slowly and Savor

Mindful eating encourages taking your time to chew and enjoy every mouthful.

Eating slowly not only enhances the flavors and textures of your food but also allows your body to recognize when it’s full, preventing overeating.

Focus on the Senses

Engaging all your senses while eating helps deepen your appreciation for the meal.

Pay attention to the colors, smells, textures, and flavors of your food, and take the time to acknowledge the work and resources that went into creating your meal.

Appreciate Your Food

Cultivating gratitude for the food you eat fosters a sense of connection with the environment and the people involved in producing it.

This practice encourages you to make more conscious, sustainable food choices and promotes a greater sense of overall well-being.

10 Steps to Mindful Eating

Here’s a step-by-step guide on how to practice mindful eating:

1. Find a quiet and comfortable space: Choose a location with minimal distractions where you can focus on this mindful eating exercise.

• Prepare a small portion of food: Select a small piece of food, such as a raisin, a piece of chocolate, or a slice of fruit.

• Observe the food: Take a moment to look at the food, noticing its shape, color, and texture.

• Engage your sense of smell: Bring the food close to your nose and inhale its aroma, paying attention to any sensations it evokes.

• Take a small bite: Place the food in your mouth and take a small bite, but don’t chew yet. Notice the taste and texture on your tongue.

• Chew slowly: Begin to chew the food slowly, savoring the flavors and textures as you break it down.

• Pay attention to your body: As you chew, focus on any sensations or reactions your body experiences in response to the food.

• Swallow mindfully: When you’re ready, swallow the food and pay attention to the sensation of it moving down your throat and into your stomach.

• Reflect on the experience: After swallowing, take a moment to reflect on the entire eating process, considering the sensory experience and any emotions or thoughts that arose.

1. Repeat: Practice this mindfulness eating exercise with different types of food to develop a deeper appreciation for the various tastes, textures, and aromas each food offers.

Overcoming Common Challenges

To manage emotional eating, recognize your triggers and develop healthy coping strategies.

Resist external pressures to eat mindlessly by setting boundaries and communicating your intentions.

Stay committed to mindful eating by reminding yourself of its benefits, practicing self-compassion, and celebrating small victories in your journey towards a healthier relationship with food.

Total Body Mindfulness

Ready to take your mindful eating journey to the next level?

Sign up for a free consultation with one of our nutrition experts who can provide you with a personalized meal plan and additional guided steps to help you truly savor your meals and achieve your health and fitness goals.

Don’t miss this opportunity to create a healthier, more enjoyable relationship with food – book your free consultation today!

References

1. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337/ds17-0015. PMID: 28848310; PMCID: PMC5556586.
2. Kristeller JL, Jordan KD. Mindful Eating: Connecting With the Wise Self, the Spiritual Self. Front Psychol. 2018 Aug 14;9:1271. doi: 10.3389/fpsyg.2018.01271. PMID: 30154740; PMCID: PMC6102380.

Did You Know: While You Eat A Pineapple, The Pineapple Is Eating You!

 Fruits are considered a crucial component of a balanced diet, offering numerous health benefits. Most fruits are easily accessible year-round, affordable, and packed with nutrients, making them readily available in local markets.

One such fruit that holds significant importance is the pineapple. In India, pineapples are found everywhere, from street markets to supermarkets. This tropical fruit, beloved by many, is known for its distinct sweet and sour taste. Rich in vitamins, minerals, antioxidants, and other essential nutrients, it contains beneficial enzymes that contribute to its health benefits. However, there are several lesser-known facts about this fruit.

For instance, many are unaware that the pineapple is native to South America, where it has been cultivated for centuries. Another fascinating fact is that the pineapple is sometimes referred to as the “fruit that eats human flesh". This is because pineapples contain citric and malic acids, which cause the tingling sensation on our tongues when we eat this fruit.

Pineapple also contains bromelain, a proteolytic enzyme found in the stem, leaves, and flesh of the fruit. Bromelain is a special protein that breaks down other proteins into amino acids, particularly animal proteins. Essentially, it speeds up the breakdown of proteins in the body, which is why it has earned its nickname as the “fruit that eats human flesh". This enzyme is also used in the meat industry to tenderise meat.

In addition to its digestive properties, pineapple is known for boosting immunity and aiding in weight loss. It contains vitamins A and K and minerals like phosphorus, calcium, and zinc, which play a vital role in disease prevention. The regular consumption of pineapple is said to help alleviate various health issues.

World Health Organization releases first technical brief on Encephalitis

 

Encephalitis is an increasing global threat: Dr Ava Easton, Chief Executive, Encephalitis International

World Health Organization (WHO) and Encephalitis International have launched a critical Technical Brief on Encephalitis in London, which identified encephalitis (infectious and autoimmune) as an increasing global threat making it an urgent public health priority. The technical brief outlines the worldwide burden of encephalitis, key actions required to improve prevention, data collection and surveillance, diagnostics and treatment, after care and awareness, and research innovation.

“Encephalitis is an increasing global threat. Without urgent attention and investment we will see more needless death and disability from the condition”, said Dr Ava Easton, Chief Executive, Encephalitis International.

Encephalitis, a condition caused by infectious and autoimmune causes in individuals, is an often-deadly brain inflammation that can affect anyone regardless of age, sex or ethnicity. It can lead to severe neurological consequences, including permanent brain injury. It arises either from an
infection invading the brain, such as Japanese Encephalitis, Scrub Typhus that are more prevalent in India or from the immune system mistakenly attacking the brain (autoimmune encephalitis).

WHO and Encephalitis International urge policymakers, public health professionals, healthcare providers, and researchers to engage with this brief and implement its recommendations to save lives and reduce disability associated with encephalitis. According to a recent survey in 2024,
1,548 Japanese Encephalitis cases were reported from 24 states and Union Territories.

Dr Ava Easton, added, "The WHO's recognition of encephalitis as a growing global threat marks a pivotal moment. We must act decisively to improve prevention, diagnosis, and care for those affected. Encephalitis disproportionately affects individuals in low-to-middle-income countries (LMIC), where healthcare resources are often limited. To support the implementation of the technical brief's recommendations, Encephalitis International has launched the "Countdown to Change" pilot appeal, aiming to raise £50,000 by 22 February 2025. Donations will fund initiatives to improve diagnostics, treatment, and aftercare for those affected globally.”

“The WHO Encephalitis technical brief aims to focus attention on the increasing global threat of encephalitis, prevention strategies and existing gaps in the diagnosis, treatment and care which will help enable more people affected to receive the treatment and care they need to live fulfilling and healthy lives.” said Dr Tarun Dua, Brain Health Unit, Department of Mental Health, Brain Health and Substance Use.

 

WHO Technical Brief Conclusion:

• Encephalitis is an increasing global threat with an urgent public health imperative, and represents a significant yet under-recognized global health challenge, marked by substantial mortality, disability burden, and economic impacts.

• Compounded by large population densities in resource-limited settings, proximity to animals through human encroachment, intensive farming practices, vaccine hesitancy, climate change, urbanization, and global trade, encephalitis is primed to further expand its reach.

• Trends of emerging and re-emerging viral outbreaks of encephalitis are increasing and identification and recognition of autoantibodies are contributing to the expanding number of autoimmune encephalitis cases.

• The true global burden of encephalitis is currently unknown – particularly in LMIC, however, the heavy costs associated with neurological sequelae and the impact on families are
  undisputed and increasingly being recognized.

• Central to reducing the burden of encephalitis are vaccination strategies, the establishment of robust surveillance systems, the strengthening of health systems.

• Progress in these areas should be underpinned by quality medical and public health research and the generation of new advances.

• Public awareness and education also play a pivotal role in reducing encephalitis deaths and disability along with increasing understanding and empathy for the condition and those affected, along with preventative measures.

• Prioritising encephalitis within global and national health agendas, mobilising resources for targeted interventions, and fostering collaboration among stakeholders can significantly reduce the potential global threat and disease burden. Together, these efforts promise to improve health outcomes, enhance the quality of life for those affected, and build resilient health systems capable of responding to this growing public health challenge.

 

Symptoms of encephalitis vary but can include:

• Infectious encephalitis (decreased or altered level of consciousness, personality/ behavioural change, fever and a headache);
• Autoimmune encephalitis (memory problems, psychiatric symptoms, decreased or altered level of consciousness and personality change).

 

Death rates following encephalitis can be high.  Survivors may experience long-term challenges such as cognitive impairments, personality changes, epilepsy, and fatigue, making reintegration into daily life difficult. Treatment and cure depend on the underlying cause and may include antiviral medications for autoimmune causes and supportive care to manage long-term symptoms.

Encephalitis affects three people every minute globally, yet almost 77% of the population do not know what it is. The lack of awareness leads to delay in diagnosis and treatment, and poorer patient outcomes. By implementing the WHO's recommendations, we can work towards reducing the global impact of this debilitating condition.

This Is Why Popping Pimples In This Area Could Be Deadly

We’ve all been there – a big event is around the corner and a stubborn pimple appears right in the centre of your face when you least expect it. For most of us, to get rid of it is to squeeze it hard. However, while popping might seem like a quick fix, dermatologists caution that it can often lead to acne scars or even infection. Recently, a US-based dermatologist took to social media to share that there is one area on the face where he would never pop a pimple and the reason may surprise you.

In a viral YouTube video, a US-based dermatologist, Dr Strom, focuses on an area known as the “triangle of death" or “danger triangle." This zone, stretching from the bridge of the nose down to the corners of the mouth, has veins that connect directly to the brain through a blood vessel called the cavernous sinus. Dr Strom warns that popping pimples in this area can cause an infection that may spread to the brain.

“So, when you traumatise the skin in this area or pop a pimple. You are potentially introducing a nidus of infection into the bloodstream. It can also travel directly to the brain," he said.

Popping a pimple may seem harmless but it can create an open wound that easily attracts bacteria from your hands or the air. If an infection develops in certain areas of the face. In rare cases, an infection of the face can lead to septic cavernous sinus thrombosis, a blood clot in your cavernous sinus which Dr Storm stressed in his video. The infection can lead to a variety of serious and potentially life-threatening health issues such as brain abscess, brain infection, facial nerve damage, meningitis, pneumonia, septic emboli and stroke.

While you are not going to “die" by popping the pimple on your face, the dermatologist stressed that the risk of “brain infection" is enough to make him avoid touching any pimples in the triangle of death.

Echoing Dr Strom’s warning, dermatologist Dr Alok Vij told Cleveland Clinic, “Whenever there’s a violation of the skin and interaction with bacteria, there’s always a possibility for infection, which can lead to greater health concerns."

For anyone tempted to pick a pimple in this “triangle of death," apply a warm compress for 10–15 minutes to help the pimple heal faster or use a pimple patch. You should also consult a dermatologist who may offer treatments to reduce inflammation safely, including cortisone and antibiotic injections.

The Diet One Should Follow For A Perfect Glowing Skin: Do’s And Don’ts

 

National Nutrition Week is celebrated annually in many countries to raise awareness about the importance of nutrition for health and well-being. The week typically focuses on promoting healthy eating habits, highlighting the role of balanced nutrition in preventing diseases, and encouraging people to make healthier food choices.

In India, National Nutrition Week is celebrated from September 1 to September 7. This year, the theme is ‘Nutritious Diets for Everyone’.

Maintaining healthy, glowing skin is closely linked to a balanced diet. As we are celebrating the National Nutrition Week, here are some key dos and don’ts related to nutrition for achieving and maintaining perfect skin.

Do’s

Drink 8 Cups of Water

Water helps hydrate your skin from the inside out, keeping it moisturised, supple and radiant. Water also plays a key role in flushing out toxins from the body. When toxins build up, they can contribute to skin issues such as acne, dullness and uneven skin tone.

Fruits and Vegetables

It’s essential to incorporate a diet rich in fruits and vegetables, as these provide vital vitamins, antioxidants and minerals that nourish the skin. Many fruits such as oranges, lemons and grapefruits are packed with vitamins, particularly vitamin C, which is essential for collagen production. Vegetables, especially those that are dark and leafy, are rich in antioxidants, fiber and essential vitamins that contribute to skin health. Spinach, kale and broccoli, for example, are excellent sources of vitamins A, C and E.

Consume Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish like salmon, flaxseeds and walnuts, are excellent for reducing skin inflammation and preventing conditions like acne and psoriasis.

Green Tea

Green tea is a perfect way to detox your body inside out. They help in combating premature aging, fine lines and wrinkles. It also helps to maintain a youthful and radiant complexion.

Probiotics

Incorporating probiotics and fermented foods like yogurt and kefir supports gut health, which is closely linked to skin health, promoting a clearer and more balanced complexion.

Don’ts

Avoid Excessive Sugar

Excessive consumption of sugar and refined carbohydrates can spike blood sugar levels, leading to increased insulin production and inflammation, which may trigger breakouts and accelerate the aging process.

Avoid Alcohol and Smoking

Limiting alcohol and smoking is crucial, as it dehydrates the skin and disrupts the skin’s natural repair processes, resulting in a dull, dry complexion and also makes the face look puffy.

Cutting Down Caffeine

Having a cup of coffee to start your day is fine but consuming too much caffeine can dehydrate the skin if not balanced with adequate water intake, leaving the skin looking tired and dull.

Decrease Salt Intake

Salt can also lead to water retention, making your skin appear puffy and bloated. While supplements may provide a quick fix, it’s important not to rely on them alone.

Limit diary consumption

Some individuals may also experience breakouts from dairy products, particularly if these contain hormones that trigger oil production.

Suffering From Winter Joint Pains? Easy Tips To Overcome It Naturally

 Most of us suffer from joint pain during the winter. Things get a bit more difficult for people with arthritis. But don’t let the cold depress you! These easy-to-follow tips will help you stay active all season long and manage joint pain.

1. 1. Concentrate on your body- Maintain a constant body temperature by wearing layers when you go out and covering any regions that are prone to cold. Think about wearing knickers to protect your knees and hips. Wear slippers, use an electric blanket, or even take a warm bath to be warm and comfortable while you’re at home. Painful joints and the muscles that surround them can be relieved with warm water. Don’t let your body get colder.
2. 2. Keep moving- Consistent exercise strengthens your bones and muscles, which helps shield your joints. By preventing your muscles and joints from becoming overly stiff, it also encourages more mobility. Inactivity increases joint discomfort and reduces the range of motion. Do yoga, cycling, swimming, or any low-impact workouts. Make sure to dress appropriately and stretch after working out outside.
3. 3. A check into Vitamin D- Lack of vitamin D makes people more sensitive to arthritic pain. People’s levels of this vital vitamin decrease in the winter as a result of spending less time outside in the sun. Consult your physician and take the necessary supplements.
4. 4. Take a Soak- Painful joints and the muscles that surround them can be relieved with warm water. Take a bath and soak for a little while. A warm water bath or soaking your knees in lukewarm water could relieve your joint pain and make you refreshed.
5. 5. Drink plenty of water- Staying hydrated is crucial, particularly in the arid winter months. Keep in mind that you are still losing fluids even if you are not hot and sweating. You may lose moisture through your skin and breath if the air is dry. Dehydration can result in muscle cramps, decreased joint fluid and lubrication, and increased sensitivity to aches and pains.
6. 6. Check on your weight- Additional weight increases the strain on weight-bearing joints like the knees and hips. Joint discomfort can be reduced and more injury can be avoided by maintaining a healthy weight through diet and consistent activity. Those who have arthritis or a history of joint injuries can particularly benefit from this.
7. 
   
8. You can maintain an active lifestyle, lessen discomfort, and protect your joints by implementing these easy yet efficient solutions. Small adjustments can have a significant impact, ranging from staying warm and active to implementing a joint-friendly diet and natural supplements. Do not be afraid to seek individualized guidance from a healthcare professional if your discomfort continues or gets worse. Without having to deal with joint pain, remain warm, stay active, and take in the splendour of winter!

The 6-Minute Walking Test: A Simple Way To Measure Your Heart And Lung Health

Maintaining physical fitness is crucial for overall health, and one simple way to gauge your physical strength and endurance is through a test called the 6-minute walking test. This straightforward exercise not only measures how strong you are but also offers valuable insights into the health of your cardiovascular and pulmonary systems. So, how does this walking test work, and what can it tell you about your well-being?

What is the 6-Minute Walking Test?

The 6-minute walking test is a non-invasive method designed to assess your stamina, aerobic capacity, and overall physical fitness. By measuring the distance you can walk within a span of 6 minutes on a flat, hard surface, this test provides an indication of how well your heart, lungs, and muscles are functioning. It’s a quick and effective way to determine your physical capabilities, offering a snapshot of your health and fitness levels.

According to a Times of India report, the 6-minute walking test is a valuable tool for evaluating cardiovascular health. It helps determine how well your body can perform routine physical activities, such as walking or climbing stairs, and it also sheds light on your cardiovascular and respiratory fitness.

To take the 6-minute walking test, participants walk a distance of 30 metres back and forth on a flat surface for six minutes, aiming to cover as much distance as possible at their own pace. It’s okay to slow down or take short breaks, but the goal is to keep walking continuously. The distance walked in six minutes is then compared to standard benchmarks, considering factors such as age, gender, and health status.

For healthy adults under 60, walking between 400 to 700 metres within the six minutes is typical. However, for older individuals or those with health conditions, the distance may be shorter. Young, fit individuals might walk farther, while those who are obese or have underlying health issues could cover less distance. Chronic conditions, such as heart disease, lung disease, and musculoskeletal disorders, can limit a person’s walking capacity, making the test a useful tool for identifying potential health concerns.

What Does the Distance Walked Indicate?

The results of the 6-minute walking test can be telling. A shorter walking distance may indicate several potential health issues, such as poor cardiovascular health or impaired lung function. If someone struggles to walk even a small distance, it might signal that their heart is not pumping blood effectively, or that oxygen is not being delivered efficiently to the body.

The test can help doctors assess how well a person’s heart and lungs are functioning, and can be used to predict the potential risks they face, including hospitalisation, survival rates, and long-term health outcomes.

For individuals with chronic conditions like chronic obstructive pulmonary disease (COPD), pulmonary fibrosis, or other respiratory issues, the 6-minute walking test is especially beneficial. It can reveal whether breathing difficulties are limiting physical activity and how efficiently the lungs are working.

For people with chronic conditions such as kidney disease, diabetes, or cancer, the 6-minute walking test provides valuable information about how their illness is affecting their physical capacity and overall quality of life. Research indicates that those who can walk longer distances tend to have better outcomes, including a higher survival rate and a better quality of life.

If you find yourself walking shorter distances in the test, it may indicate muscle weakness, physical fatigue, or other issues that hinder your physical performance. Regular exercise can help improve stamina and muscle strength, addressing some of these concerns.

The 6-minute walking test is a straightforward and effective way to evaluate your cardiovascular and respiratory health. It’s a powerful tool for anyone looking to understand their physical fitness and identify potential health issues before they become more serious. Whether you’re managing a chronic condition or simply want to assess your heart and lung health, this quick test can provide essential insights into your overall well-being.

Forget 10,000 Steps A Day, New Study Reveals How Much Walking Is Actually Enough

Nowadays, everyone is aiming to walk 10,000 steps daily, believing this to be a healthy benchmark. The obsession is such that people often use smartwatches and fitness bands to track their progress. However, not everyone can reach this target. If you are disheartened about falling short, you will be pleased to know that you can stay healthy and fit even with fewer steps.

A recent study has revealed that 10,000 steps are not an ideal benchmark. According to the Daily Star, scientists have concluded that walking fewer steps can still significantly benefit health. Research published in JAMA Network Open found that walking more than 7,500 steps per day offers no additional health benefits. In fact, walking 7,500 steps can reduce the risk of depression by up to 42%, while exceeding this number does not yield further advantages.

The study emphasises that even modest physical activity can lower the risk of depression. Experts recommend setting realistic and controlled goals for physical activity, as attempting to walk excessively may lead to mental and physical stress, potentially harming health. They also suggest that brisk walking for shorter periods can be as effective as walking slowly for extended durations.

Dr Lindsay Bottoms from the University of Hertfordshire in the UK highlighted that the 10,000-step goal is arbitrary and can give a misleading sense of health security. The research showed that even 4,400 steps daily can also enhance life expectancy. Similarly, Professor Tom Yates of Leicester University noted that walking 8,000 steps daily reduces the risk of premature death, but walking more than this offers no added benefits.

Which Foods Does Your Body Digest The Fastest?

Overeating often results in various stomach-related issues, such as stomach ache or acidity. To avoid such problems, it is important to understand how long different types of food take to digest. This not only helps maintain a healthy digestive system but also provides relief from stomach-related discomforts.

The digestive system works to break down food into nutrients, which the body uses for various functions. The proper functioning of the entire body depends significantly on the efficiency of the digestive system.

Certain foods, even when consumed in small quantities, can keep the stomach feeling full for a long time. This is largely due to the time it takes for these foods to digest. Do you know how long it takes for food to reach and be processed by the digestive system?

The type of food consumed is directly linked to the time it takes to digest. Simple carbohydrates are digested quickly, whereas complex carbohydrates, proteins, and fats take much longer to break down. Soluble fibres, such as those found in fruits, are digested relatively quickly.

On the other hand, meat can take up to two to three days to fully digest. High-fibre foods, including fruits, vegetables, and whole grains, may slow down the digestive process, allowing for better absorption of nutrients.

Proteins and fats in meat are complex molecules that require more time to break down. Fruits and vegetables, however, can be digested in less than a day. High-fibre foods support efficient digestive functioning, while sweet junk foods like candy bars and chocolate are digested the quickest, often within just a few hours, leaving you feeling hungry again.

Water, in contrast, requires no digestion and is absorbed immediately. This is why drinking plenty of water is highly recommended for overall health, as it plays a vital role in maintaining bodily functions.

Factors Affecting Digestion Time

The time taken for food to pass through the digestive system depends on several factors, including the quantity and type of food consumed. Factors such as the gender of the individual, their metabolism, and the presence of any digestive issues can influence the speed of digestion.

The efficiency of digestion can decline with age, leading to slower transit times. Children and infants, with their faster metabolisms, typically digest food more quickly than older individuals. Similarly, people with a high metabolic rate tend to have a faster digestive process, while those with a slower metabolism may take longer to digest their meals.

Process From Mouth To Stomach

The process begins as soon as food enters the mouth, where it is chewed, and carbohydrates start breaking down with the help of saliva produced by the salivary glands. After swallowing, the food travels down the oesophagus – a muscular tube connecting the mouth to the stomach – a journey that takes only a few seconds.

From the mouth, food travels to the stomach via the oesophagus, where it is mixed with gastric juices and digestive enzymes. This stage is essential for breaking down food particles into smaller masses. The process typically takes two to four hours. After gastric processing, the partially digested food moves to the small intestine.

Over the course of approximately four to six hours, digestive enzymes and bile further break down the food into essential nutrients, such as proteins, carbohydrates, and fats. Water, fibre, and undigested remnants then proceed to the large intestine. In the large intestine, water and electrolytes are absorbed from the waste material over 12 to 48 hours, resulting in the formation of stool.

How Long Different Foods Take to Digest

• Foods containing simple carbohydrates are digested quickly.
• Fruits and vegetables are typically digested in less than a day.
• The fibre found in whole grains, fruits, and vegetables aids in enhancing the efficiency of the digestive system.
• Water does not require any time to digest.
• Cooked fish meat is digested within 40 to 60 minutes.
• Chicken takes about 90 to 120 minutes to digest.
• Beef and mutton require approximately three hours for digestion.
• Skimmed milk and low-fat cottage cheese are digested in around 1.5 hours.
• Full-cream milk cottage cheese may take up to five hours to digest.

Take Charge of Your Well-Being in 2025

 

As we step into 2025, the role of nutrition in achieving long-term health cannot be overstated. With increasing awareness of how our lifestyle choices impact our well-being, prioritizing essential nutrients—such as proteins, omega-3s, vitamins, and minerals—has become essential. Our evolving lifestyles and shifting metabolic needs demand a balanced and intentional approach to nutrition. Embracing this approach is not just a choice; it’s a powerful investment in our future health and happiness.

Today, nutrition isn’t just about counting calories. It’s about knowing what your body needs and making sure it gets the right mix of macronutrients for energy and micronutrients for staying healthy and strong. Dr Priti Thakor, Director, Medical & Scientific Affairs, Nutrition business, Abbott highlights, “As people become more mindful of their eating habits, the demand for nutrient-dense foods is rising, leading to healthier dietary patterns. To support these efforts, oral nutritional supplements (ONS) can help fill nutritional gaps, help prevent malnutrition, especially in individuals with poor appetite, increased nutritional needs, or difficulty absorbing nutrients."

Understanding Nutrition & The Evolving Nutritional Needs

Good nutrition is essential for maintaining good health. Although the term is widely recognized, its true meaning often remains unclear. With ever-evolving research and the rise of popular diets like vegan, paleo, gluten-free, and keto, making the right food choices can feel overwhelming. Yet, one thing remains consistently evident across all studies: a well-balanced diet has the power to significantly enhance the health and well-being of families.

As individuals progress through different life stages, their nutritional needs evolve. For instance, children require higher amounts of certain nutrients for growth, adults need to focus on maintaining muscle mass and bone density, whereas older adults may require more protein to prevent muscle loss and additional vitamins like D and B12 to support cognitive function. Incorporating products like Ensure in adult diet can help bridge nutritional gaps, providing a balanced source of essential nutrients that support overall health. Recognizing these changes is vital for tailoring dietary choices that meet one’s specific health requirements.

To maintain optimal health, it is important to ensure that your diet is balanced and includes a variety of essential nutrients. Here are key nutrients that should be incorporated into an adult’s diet:

• Protein: This supports muscle repair and growth and can be obtained from dal (lentils), chickpeas, kidney beans (rajma), paneer (cottage cheese), eggs, and chicken
• Carbohydrates:  Being the body’s primary energy source, this is usually found in rice, whole wheat roti, poha, oats, and sweet potatoes
• Omega-3 Fatty Acids: This supports heart health and helps reduce inflammation and is found in flaxseeds (alsi), walnuts, mustard oil, and fish such as Indian mackerel (bangda) or rohu
• Fibre: Fibre aids digestion and helps maintain a healthy weight and is available in whole grains like brown rice and millet, fruits such as guava and apples, vegetables like spinach and broccoli, and psyllium husk (isabgol)
• Vitamins:

• Vitamin D: Aids calcium absorption for bone health and can be sourced from fortified milk, yogurt, and exposure to sunlight
• Vitamin E: Acts as an antioxidant, protecting cells from damage, and is present in almonds, sunflower seeds, and mustard greens (sarson ka saag)
• Vitamin C: Essential for immune function and skin health, available in citrus fruits like oranges and lemons, amla (Indian gooseberry), and guava
• Vitamin B6: Important for brain health and metabolism, found in bananas, potatoes, and sunflower seeds
• Vitamin B12: Essential for nerve function and the production of red blood cells, found in dairy products, eggs, fish, and fortified cereal

• Minerals:
  • Calcium: Vital for bone health, sourced from milk, curd, ragi (finger millet), and sesame seeds
  • Iron: Supports metabolic processes and is found in spinach (palak), fenugreek leaves (methi), jaggery (gur), and lentils (dal)
  • Zinc: Aids immune function and wound healing, available in pumpkin seeds, chickpeas, and whole grains like bajra [iii]

  • Each nutrient plays a specific role in maintaining health, making it important to consume a diet that is rich in these components.

    A Look at Daily Meals

    A popular saying goes, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper." Since proteins and fats are harder to digest than carbohydrates, they should be consumed at breakfast and lunch. Dinner should be the lightest meal as metabolism slows down in the evening. Breakfast, the heaviest meal after fasting overnight, should begin with lukewarm water to flush out toxins. Include energy-rich carbohydrates like poha, upma, dosa, idli, or cheela made from pulses, enhanced with seasonal vegetables, and pair them with fruit or a glass of milk for added nutrition. Lunch, the second major meal, should focus on unprocessed foods such as salads before the main meal for essential vitamins. Balanced meals like roti with sabji or khichdi make for a light and easy-to-digest dinner.

  • Small changes can lead to significant improvements in overall health. Incorporating more whole foods, reducing processed foods, and staying hydrated are great starting points. Alongside proper nutrition, regular physical activity is crucial for maintaining muscle mass and bone density. Engaging in strength training exercises at least twice a week can enhance muscle strength, improve balance, and support metabolic health. Activities such as walking, swimming, or yoga also contribute positively to overall fitness.

    As we move into 2025, let’s focus on bridging dietary gaps, whether through food or supplements, to help lead fuller, healthier lives. Embrace the opportunity to make meaningful changes nourishing your body, staying active, and cultivating a positive mindset. By committing to these goals, we can collectively set the stage for a healthier, happier year ahead.

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