How to Kill Germs on Your Phone Screen

Welcome to the world of coronavirus, where a person sneezing in one corner of the office can send you in a tizzy. And why not?

While we are paying close attention to personal hygiene and indulging in social distancing, here’s another thing that needs to be done: regular sanitization of our environment and its many surfaces. Starting with your mobile phone.

Your mobile screen is the breeding ground of bacteria

You might be trying very hard not to touch your face, but you are still constantly touching your phone screen which often finds a place to rest on your cheeks. The result? Transfer of bacteria and germs from your phone to your face.

While you can wash your hands over and over again with soap and use a hand sanitizer, unfortunately, the same protocol doesn’t apply to your precious smartphone-lest you want to permanently wound that expensive electronic.

So, how can you effectively sanitize your phone screen?

For starters, put down that disinfectant spray because spritzing it on your phone is just going to ruin your device.

The CDC recommends using a disinfectant with 70% alcohol for optimum results. To that end, you can opt for your disinfectant wipes with alcohol in that quantity to get the job done.

Now, if you can’t find wipes at the pharmacy, you can rely on your regular Joe alcohol-based disinfectant spray, but with a caveat. Spray it generously on a paper towel and it to clean your screen-ensure that the liquid stays on the surface and doesn’t seep in. You can follow this up with a microfiber cloth to remove any residue. But ensure that you wash the cloth immediately after so as to ensure that germs on it are taken care of.

Here’s how to kill those germs on your phone screen

We’re hoping that by now you have memorized the memo that calls for washing your hands often and using hand sanitizer in a bid to prevent an infection. So, if you’re practicing these golden rules, it is also time to use your headphone to make and receive calls.

This way you can minimize the contact between your face and phone-while the regular phone screen sanitization and hand washing can reduce the transfer of germs. After all folks, it’s better safe than sorry.

Here’s Why You Should Take Your Pink Eye Seriously

High humidity levels have led to a spurt in cases of conjunctivitis, a condition also referred to as ‘pink eye’. It is an infection of the eye that causes redness and itching in the outer surface. In rare cases, doctors say, the infection can involve the cornea, which can be serious.

“Most cases of conjunctivitis are caused by viruses. They are milder in nature and the symptoms tend to go away on their own in about a week. However, we see many patients suffering from a secondary infection involving the cornea that causes prolonged problems,” Dr. A K Grover, chairman of Vision Eye Centres, said. He added that maintaining hand hygiene, avoiding sharing of hand towels or eye cosmetics with infected individuals could help reduce the spread of the disease. Swimming pools are also a source of the spread of the virus.

According to Dr. Uma Malliah, senior consultant, ophthalmology at Apollo Hospital, conjunctivitis is common during monsoon and change of season.

“Bacterial infection causes a thick discharge from the eyes, whereas in viral infection, it is watery. Pain, redness and other symptoms are also severe in case of infection caused by bacteria compared to the virus. It should not be taken lightly,” Dr. Malliah added.

Dr. Parul Sharma, associate direction and head of ophthalmology at Max Saket, said the treatment of conjunctivitis was mostly symptomatic. “We advise cold compress, tear substitutes and, in some cases, antibiotic eye drops to prevent severity due to secondary infections,” she said.

However, if the symptoms persist and there is a blurring of vision, antibiotic therapy may be needed. Sharp, deep pain in the eyes, and sensitivity to light in patients suffering from eye flu should not be ignored. One must consult an eye specialist if symptoms persist for over a week, doctors say. However, research shows over-prescription of antibiotic eye drops is fraught with risks, such as changes to the ocular flora and increased presence of multi-drug resistant strains.

Is Your Sleep Ruining Your Health?

They say sleeping a given number of hours each night can be your best fight against a host of health complications.

But do you know that if you don’t sleep the right way, or in the right position, it could actually cause you more health problems?

Check out the best sleeping position when you have any of the following conditions.

1. Back pain: The best sleeping position is to lie on any one side and keep your spine slightly curved inward. If the pain is intense, you can keep a pillow between the knees as it will help to keep the legs in position and let you relax.

2. Neck stiffness or pain: Avoid putting a pillow under your neck or alleviating the head, as this can put more stress on your muscles and the spine and make the condition worse. Instead, lie down on your back and try and keep your neck in a straight position.

3. Acid reflux: This is very common when you have heavy meals. If you lie down on your right side, it will ease the condition as it will be easier for your food to pass through the digestive tract.

4. Sinus problems: The best sleeping position is to lie down on one side and keep an additional pillow under your head. This will help the extra fluids to drain out and avoid blockage.

5. Menstrual cramps: The first sleep position that comes to mind is to lie down on your side, bend in your knees, and just live out the pain. But this can actually increase the pain and discomfort. Even if it makes you uncomfortable at the start, lie down on your back and keep a pillow under your knees. This will prevent the spine from arching and also reduce inflammatory pain.

As a rule, try and avoid pillows that are too hard or too high, as this can often trigger incorrect spinal posture and lead to more health issues and pain.

Listen to calming music to sleep better

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here, it is not a replacement for a doctor’s opinion. It is important to always check with your own doctor before trying any medication, practice, or suggestion from this site.

Why Music is Used as a Potential Sleep Aid?

Besides its potential to help reduce anxiety as well as the negative effects of physical pain, a new study suggests that music might serve as a cheap, non-pharmaceutical sleep aid for people facing difficulty in getting proper sleep. Sleep loss is a widespread problem and poses serious physical and economic consequences. However, there is a lack of systematic data on how widely it is used, why people opt for music as a sleep aid, or what music works.

The study found that music both stimulates sleep and blocks an internal or external stimulus that would otherwise disrupt sleep. “The study offers new understanding into the complex motivations that drive people to reach for music as a sleep aid and the reasons why so many find it effective,” said researchers including Tabitha Trahan from the University of Sheffield in the UK.

Further, to understand why people opt for music as a sleep aid, or what music works, the team investigated music as a sleep aid within the general public via an online survey that scored musicality, sleep habits, and open-text responses on what music helps sleep and why.

They examined 651 adults, who provided new evidence into the relationship between music and sleep in a population that ranged widely in age, musicality, sleep habits, and stress levels. The results, published in the journal PLOS ONE, showed that 62 percent use music to help them sleep. Even those who do not suffer from sleep disorders use music in their everyday lives to help improve the quality of their sleep experiences.

Studies have shown that music has many promising neurological and physiological effects that may be indicative of its effective use in the fight against sleep loss.

The subjective psychological benefits of music have also been linked to chemical changes observed via hormone levels as the music increased oxytocin and accordingly levels of relaxation as well as decrease negative thoughts, the study noted.

Listen to calming music to sleep better

What Snacks to Eat for Better Sleep

Many people chug caffeine-packed coffee or scarf down an energy bar to wake up, but what should you eat to wind down?

More than a third of adults in the United States are not getting enough shut-eye, according to the Centers for Disease Control and Prevention.

So, to make sure that your bedtime snack can be effective in promoting sleep, some experts say it should contain one essential amino acid: tryptophan.

“There is a real lack of studies that show that specific nutrients can influence sleep, either better or worse. There are a few exceptions. Tryptophan has been shown to induce sleep,” said Michael Grandner, director of the University of Arizona College of Medicine’s Sleep and Health Research Program.

Tryptophan, an amino acid, might help you snooze because once it enters your body, it’s converted into two brain chemicals associated with sleep: melatonin, which helps regulate your body’s natural sleep and wake cycles, and serotonin, which causes relaxation and drowsiness.

“Tryptophan is the reason why it is widely perceived that a Thanksgiving dinner causes drowsiness, because of the tryptophan in turkey. However, other foods contain tryptophan, and some have more tryptophan than turkey,” said Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program and specialist in nutrition and preventive medicine.

Snacks containing high amounts of tryptophan include egg whites, soybeans, low-fat cheese, chicken, and seeds, such as pumpkin or sesame, Hensrud said.

Foods rich in carbohydrates, lean in protein, and low in fat also may boost the production of serotonin and melatonin, such as granola, unsweetened cereals, or whole-grain crackers with milk, according to the University of Maryland Medical Center.

Have a sweet tooth? Pineapples, oranges, and bananas also may be linked to increased melatonin levels, according to a small study published in the Journal of Pineal Research in 2012.

On the other hand, eating foods low in fiber but high in saturated fat and sugar is associated with a lower quality of sleep, such as having difficulty falling asleep or not spending as much time during your sleep cycle in a deep sleep. That’s according to a small study published last year in the Journal of Clinical Sleep Medicine.

Spicy foods and caffeine before bedtime are also associated with impaired sleep — and not only what you eat but when you eat can play a role in how well you snooze. One small study published in the Journal of Clinical Sleep Medicine in 2013 suggests that you should refrain from consuming caffeine within six hours of bedtime.

The CDC recommends avoiding large meals too close to bedtime. Grandner said people can eat a big meal for about four or five hours beforehand.

And what about late-night snacks? “It’s never too late to eat a small snack,” he said. “I might have a small snack about an hour before going to bed, but many nights, I don’t.”

People with gastroesophageal reflux disease, or acid reflux, should be careful not to lie down within three hours after a meal. That might trigger symptoms of reflux, which could interfere with sleep, Hensrud said.

Listen to calming music to sleep better

Can’t Go Back to Sleep After Waking Up in the Middle of the Night? Follow These Tips

Do you have those annoying episodes where you wake up at night and then just can’t go back to sleep? The most common causes of waking up in the middle of the night include an urgent need to pass urine, which can be a result of diabetes in middle-aged and elderly people and the prostate in males. Sleep apnea, which involves the repetitive interruption of breathing, can also be a major reason for people jerking awake at night, says Dr. Prashant Chhajed, head of the department of respiratory medicine, Fortis Hiranandani Hospital.

To avoid such moments, where you drift awake from sleep, Dr. Chhajed advises getting diabetes under control and sleep apnea treated. Preventive measures aside, what is the cure if one does wakes up in the middle of the night and can’t ease back into sleep again?

1. Turn out the bright lights

Bright and loud lights reduce the melatonin levels, which controls the sleep cycle, in the body. Keeping dim lights can make you drowsy, says Dr. Rajesh Chawla, senior consultant, Indraprastha Apollo Hospitals.

2. Night time is not snack time

Activities like reading, eating a snack, or cooking if you get up in the middle of the night are discouraged. Eating late into the night increases your blood sugar and while you’re sleeping, the body goes into a light fast that can lead to a crash in the sugar levels. When this happens, the cortisol levels rise and the melatonin levels diminish.

3. Keep away from cell phones

Most people tend to get on social media or entertain themselves with some TV time if they can’t fall asleep. Dr. Chhajed strictly advises against it. The cell phones emit out blue light, which is known to reduce the melatonin levels in the body that in turn, make it harder to fall asleep.

4. Meditation

Dr. Chhajed says that medication and relaxation exercises can calm you down to go back to sleep. According to a study by Harvard, mindfulness meditation can help you sleep better as it involves focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future.

These 5 Golden Rules of Gaining Muscle Mass Will Help You Sculpt Your Body

Gaining muscle mass or sculpting your body is no joke. It takes time and needs a proper strategy if you want to be successful in your endeavors. How much to work out, what to eat, what to not to eat, how much to lift-every decision matters. And that’s why today we are sharing this step-by-step guide that will help you muscle up the right way.

Point to be noted here: These are not quick fixes and you need to follow it to the T.

So, here are five golden rules for gaining muscle mass:

1. Know your body

Most of us are unaware of our body types. If we talk technically, then their types:

a). Ectomorphs: People who are skinny and have a hard time gaining muscle mass.

b). Mesomorphs: Who have the athletic body type. Such people are blessed as they can gain or lose both muscle and fat easily.

c). Endomorphs: People who fall under this category can gain both muscle and weight easily but they have a hard time shedding it off.

So, before you enter a training regimen, it is important to discuss this with your trainer so that they can design your workout plan according to your body type.

According to Ruchika Rai, a Mumbai-based fitness and health coach and founder of the combat yogini programme, your metabolism is a great indicator to know your body type.

2. Lift the right kind of weights

Hopping on to machines should not be your primary concern. First and foremost you need to do bodyweight exercises to acclimatize your body. It’s like oiling your muscles so that there is less wear and tear.

Says Rai: “Always begin with body weights because that is the right way to do it. You can start with planks, squats, or combat training like kickboxing which is a mix of both cardio and strength. Doing functional training like burpees and crossfit is also recommended because they will activate your muscles and keep you away from injury.”

3. Don’t overdo cardio

This one is especially for those who fall under the ectomorph category. Overdoing cardio will only help you shed off weight and will be zero help in the muscle gain department. Even if you want to do a warm up cardio then ask your trainer to guide you with the kind of exercises that won’t intervene between you and muscle gain.

“Most of us choose the wrong way of cardio. If you want to lose weight, I would suggest going for HIIT and slow running. People who want to gain muscle, should do sprints,” explains Rai.

4. Your form matters a whole lot

Posture and movement are key. How you lift your weights, whether your muscle is contracting properly or not, are you doing the right wrist movement, are you holding the pose in a right way, are you leaning properly-these things define how successfully you’ll gain muscle.

“Form is basic. If you don’t have the right posture then you won’t be able to gain muscle ever. Exercising is just like meditation. You need to feel every inch of your muscle. Feel every contraction and relaxation for maximum effect,” she says.

5. Take ample rest

Resting your body after a full-blown workout is a must and there should not be any ifs and buts around it. When you work out your body stimulates your muscles, but you only build them when they are at rest. Plus, when you do a heavy-duty weight training session, your muscles feel a little sore. But when you give your body proper rest, repair work goes on that allows you to hit the gym again.

“Rest is very essential and it includes proper stretching especially post-workout as it relaxes your muscles. Yog nidra is another way. Plus, body massage is also a good technique to relax your muscles,” concludes Rai.

The right lifestyle can go a long way in building muscle

Eating right and not indulging in smoking and alcohol is a must. Another thing that you should keep in mind is to focus on each muscle group at least once a week to maintain muscle mass.

So, now your rule book is already. It’s time to pull up your gloves and do the lift!

In Defence of Broccoli: 5 Recipes That Will Make You Love This Power Veggie

This large edible flower, cultivated centuries ago by Italian farmers has garnered its fair share of loyalists and haters over the years. A power food, broccoli packs a solid nutritional punch in the form of fibre, protein, iron, potassium, calcium, selenium, magnesium, as well as vitamins A, B, C, E, and K.

So, be it building muscles or strengthening bones-broccoli is the undisputed champion. And yet, broccoli attracts the wrath of kids and adults alike thanks to its taste.

Though the earthy bitterness of broccoli may not be everyone’s cup of tea, we mustn’t limit our endeavors when it comes to finding ways to incorporate this power veggie in our diet through these delicious recipes, that will surely kindle our love for broccoli:

A).  Mango broccoli salad (serves 4)

Ingredients

  • 2 tbsp ranch dressing
  • 1 tbsp orange juice
  • 2 cups chopped broccoli
  • 1/2 large mango peeled and cubed
  • 1/4 cup cashews
  • 1/2 small onion (cut into thin wedges)

Preparation

1. Combine ranch dressing and orange juice in a bowl and set aside.

2. Toss together the chopped broccoli, cubed mango, cashews, and wedged onion in a salad bowl. Pour the dressing over the broccoli mixture; toss to coat.

3. Refrigerate at least 4 hours before serving.

B). Roasted garlic lemon broccoli (serves 4)

Ingredients

  • 2 heads broccoli, separated into florets (small portions)
  • 2 tsp extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 8 cloves garlic, minced
  • 1/4 teaspoon lemon juice

Preparation

1. Preheat the oven to 400 degrees F (200 degrees C).

2. In a large bowl, toss broccoli florets with the extra-virgin olive oil, salt, pepper, and garlic. Spread the broccoli out in an even layer on a baking sheet.

3. Bake for 15 to 20 minutes in the preheated oven until florets are tender enough to pierce the stems with a fork. Squeeze lemon juice generously over the broccoli before serving.

C). Cream of broccoli soup (serves 4)

Ingredients

  • 200 gm broccoli, finely chopped
  • 2 tbsp butter/oil
  • 2 tbsp sifted flour
  • 1/4 tsp black pepper powder
  • 3/4 cup milk
  • 4 cups of water
  • 2 tsp salt
  • Low-fat cream

Preparation

1. Heat the butter or oil in a saucepan.

2. Add half the broccoli in the saucepan just when the butter has melted or the oil is generating steam.

3. Saute for about one minute. Add the flour and stir well so that the mixture leaves the sides of the pan.

4. Remove from heat, and add water gradually, stirring all the time so as to avoid lumps.

5. Cool the mixture for 15 minutes and then blend using a blender.

6. Place the pan back over the heat and add broccoli, milk, and black pepper and salt.

7. Use high heat to cook and stir every now and then, till a boil is reached and then let the ingredients simmer over low heat for at least 10 minutes.

8. Garnish with low-fat cream before serving.

D). Stir-fry broccoli and chicken (serves 4)

Ingredients

  • 2 chicken breasts, cubed
  • 3 onions, thinly sliced
  • 2 tbsp sugar
  • 1 tbsp dark sesame oil
  • 1 tbsp dry sherry or wine
  • 2 tbsp soya sauce
  • 2 cloves garlic, minced
  • 1-inch piece ginger, minced)
  • 1 tsp cornstarch
  • Salt and black pepper to taste
  • 1/3 cup water
  • 3 tbsp vegetable oil
  • 5 to 6 cups broccoli florets

Preparation

1. Toss the chicken with the onions, sugar, sesame oil, 1 tbsp sherry, half the soya sauce, half the garlic and ginger, 1 teaspoon of the cornstarch, and 1 teaspoon salt in a bowl. Mix well. Marinate at room temperature for 15 minutes. Mix the cornstarch with the water in a small bowl and keep aside.

2. Heat a large frying pan over high heat. Add 1 tbsp of the vegetable oil and heat. Add broccoli florets and stir-fry for 30 seconds. After stir-frying, add the remaining garlic and ginger, 2 tbsp water, salt, and black pepper. Stir-fry until the broccoli is bright green but still crisp (about 2 minutes). Transfer to a plate.

3. Heat the frying pan again and add 2 tbsp vegetable oil. Add the marinated chicken to the pan and stir-fry until the chicken gets slightly brown. Add the soya sauce and the stir-fried broccoli to the pan and toss. Stir the ingredients in cornstarch and bring them to a boil to thicken. Add more water if needed to thin the sauce. Taste and season with salt and pepper.

4. Garnish with sesame seeds before serving. Serve with rice of your liking.

E). Roasted broccoli and mushrooms with onion wedges

Ingredients

  • 4 heads broccoli, cut into florets
  • 500 grams mushrooms, quartered
  • 8 onions, cut into wedges
  • 12 tablespoons olive oil
  • 4 tablespoons balsamic vinegar
  • Salt and pepper to taste

Preparation

1. Preheat the oven to 425degreeF.

2. Place the broccoli florets, mushrooms, and onion on a large baking sheet.

3. Drizzle with olive oil and toss to coat.

4. Season to taste with salt and black pepper.

5. Roast in the preheated oven for 20-25 minutes or until lightly brown and tender.

6. Remove from the oven, drizzle balsamic vinegar and serve.

You Need to Include These 5 Knee-strengthening Exercises in Your Workout

It is highly likely that over time because of certain factors like your sedentary lifestyle or weight getting out of control, your knees start to lose their strength. Thus, they need to be worked on in order to make sure that you can keep moving about without any issues.

If you’re still not convinced, here are all the reasons you need to start performing knee-strengthening exercises daily, cited by Dr. Kruti Khemani, physiotherapist and founder, Continuum Sports Physiotherapy and Rehab Centre, Mumbai:

A. Your knees have a lot to do: The knee is a weight-bearing joint with an enormous amount of body weight borne by it. For instance, when we walk, the knee bears 1.5 times our body weight. That increases 3 to 4 times when we climb stairs and up to 8 times when we squat! So, you can imagine how much wear and tear the knees will go through if we do not keep them well taken care of.

B. Our lifestyle scenario is already goofed up: If a woman is overweight, leads a sedentary lifestyle, or is fairly active throughout the day but has a genetic history of weak bones, and has nutritional deficiencies, her knees are highly likely to get weak and make her life difficult.

C. Womanhood’ makes it worse: There is evidence to suggest a higher incidence of knee pain and degeneration in women as compared to men. This is mainly due to the anatomical differences such as women having a larger pelvis than men and their knees having to bear the weight of a larger lower body. This causes more stress and instability in the knee.

D. Our ligaments are to be blamed as well: Ligaments also tend to be laxer compared to men’s and that means women are more prone to ligament damage. Plus, women also have smaller and weaker leg muscles compared to men and a mild imbalance between the front (quadriceps) and back (hamstrings) of muscles of the thigh. This can put more strain on the knees.

If these reasons have got you all worried, just relax and start including these knee-strengthening exercises recommended by Dr. Khemani in your workout regime:

1. Static quads

Purpose: This exercise can strengthen the quadriceps, a.k.a., quad muscles present in the thigh area, without much knee movement while helping you improve your muscle control as well.

How to perform: Lie flat on your back or simply sit up with your leg horizontally stretched out on a flat surface. Place a rolled-up towel (approximately 10cm diameter) under the knee. Pull your toes towards yourself and clench your thigh muscles. Slowly, lift your foot up and off the bed till your knee is straight, resting on the towel. Hold for 3-5 seconds and slowly, lower the leg back to the starting position. Perform 3 sets of 10-20 repetitions daily.

2. Straight leg raises at 3 angles

Purpose: Again, it’ll strengthen the quad muscles without straining the knee. However, this exercise isn’t recommended for those with a history of back problems.

How to perform: Lie flat on your back. Keep one leg straight and the other one bent at the knee. Now, pull your toes towards yourself and tighten/clench the muscle on the front side of the thigh while locking your knee straight. Lift your foot about 6 inches off the bed and hold for 3-5 secs before you slowly get your leg back to its original position. Ensure that your knee stays straight the whole time. 2 sets of 10-20 repetitions ensure the best results.

3. Knee extensions

a). Purpose: This exercise increases knee mobility, avoids knee stiffness and is particularly beneficial for those who need to keep sitting for long periods of time.

b). How to perform: Sit on a firm chair with your knees bent and your feet on the floor. Lift your feet up and straighten your knees as much as possible. Hold for 3-5 seconds and then slowly, lower your legs back down. 3 sets of 5-20 repetitions are going to be really advantageous for you.

4. Clams for gluteus medius

a). Purpose: This exercise can strengthen the glutes that support the knee and prevent excess weight from burdening the inner side of the knee. It can also be a lifesaver for anyone with an existing knee pain issue.

b). How to perform: Lie on your side with your hip and knees bent approximately at a 90-degree angle. Keeping your feet together, lift the top knee up as high as you can, without tilting your pelvis. Hold for 3 seconds and then come back to starting position before you go on to complete 2 sets of 10-25 repetitions. Doing this every day can be really effective.

5. Heel raises

a). Purpose: Heel raises can strengthen the calf muscles to help support the knee while walking and running.

b). How to perform: Stand with your feet slightly apart with your weight equally distributed on both the legs and holding onto something solid like a wall or a chair for balance. Raise your heel upwards, as high as possible, to rise on your toes. Keep your body upright while you do this and don’t bend forward. Hold this position for 3-5 seconds and bring your heels back down. 2 sets of 10-30 repetitions every day can give your knees all the strength they need while toning up your calves too!

P.S. Keep these precautions in mind:

While these exercises recommended by Dr. Kruti Khemani can add a great deal of strength to your knees and enhance your overall fitness, any carelessness while performing them can actually backfire. Hence, she suggests taking the following precautions while you’re at it:

Always speak to your doctor or physio before starting these exercises. Get yourself assessed thoroughly for any other biomechanical issues. If you have any issues with your lower back or feet, then these exercises can prove to be harmful instead of giving you the expected results. Do not exceed the repetitions if any exercise gives you pain. ‘Strain’ in the muscle is different from the ‘pain’ in the knee that you get while performing an exercise or bearing weight. Always remember that and make sure you don’t push your body. Look out for signs of clicking/ locking/ popping and pain while climbing stairs. Noticing these signs might be an indication that you need medical intervention before you dwell on knee-strengthening exercises.

If performed with a little caution, these knee-strengthening exercises can make sure you stay free of pain and be able to move around at your own will without anything strain holding you back.

Foods To Eat If You Feel Constantly Hungry

There are many times when you eat enough; still, your belly is not satisfied, and it craves for more. Hunger cravings put you in a vicious circle of eating, feeling bad about it, and then the cycle keeps repeating. It is good to keep your stomach stuffed, but there is a thin line between eating and overeating.

Hunger growls are signals from the stomach to feed it. Some may get after several hours of consumption, while some may not feel the same. The reason for continually feeling hungry could be many varying from inadequate sleep to not consuming enough nutrients.

Why you feel constantly hungry?

A balanced diet has a variety of foods that gives you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. If you lack any of these, you feel the urge to eat more. Apart from food, hydration is equally important. Drinking the right amount of water has several benefits and has the potential to reduce appetite if consumed before meals. Stress and lack of proper sleep also affect the digestive system and push you to eat more. If you are distracted while having your food, this could be another reason to make you frequently hungry. Also, symmetry should be maintained to what you eat as per your workout routine.

What to eat if you feel hungry?

1). Porridge: As per food experts, eating oats porridge can keep you full for longer and reduce the hunger pangs. Oats have lower G.I. (Glycemic Index), meaning that they slowly release the glucose from carbohydrates into the bloodstream, keeping the energy levels high and preventing post-breakfast cravings.

2). Yogurt: Yogurt is a rich source of calcium and is high in protein. The amino acids in it can keep the hunger pangs at bay and help you stay away from peeping into your kitchen and refrigerator again and again. Adding fresh fruits to it, by blending it into a flavorful smoothie can gear up its benefits and taste.

3). Fruits: Fruits like apples, oranges, bananas, and pears are high in fiber and natural sugars. Along with their nutritional value, they have the potential to keep you satiated. It is recommended as a pre-meal snack to reduce the portion of your meal, and the fiber content will continue to make you feel satisfied.

4). Eggs: Eggs are a storehouse of protein and help keep you away from those platters full of foods for a long time by maintaining the blood sugar levels.
Brown Rice: Brown rice is a whole grain that offers essential vitamins and minerals that we have a habit of missing out. Brown rice is high in fiber that fills you up for long hours.

By Deepali Verma, RoundGlass Thali