Who does not enjoy staying young? Especially when you can do it with just tweaking your diet a little! A recent study published in Nature Publishing Group Aging, reveals that a nutrient-rich diet, similar to the Mediterranean style plays an important role in slowing brain aging.

The study used blood biomarker analysis, brain imaging and cognitive assessments to conclude that specific nutrients like fatty acids, antioxidants, carotenoids, vitamin E, and choline, are essential to support healthy brain function and delay cognitive decline.

How Was The Study Conducted?

This was a cross-sectional study which involved 100 adults between the ages of 65 and 75. The participants were healthy and showed no evidence of cognitive impairment and they underwent several tests, including MRIs, mental tests and blood work. The researchers studied 139 variables of brain health, including brain metabolism, function, and structure.

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Nutrients The Protect The Brain

Fatty Acids: Vaccenic, gondoic, alpha-linolenic, eicosapentaenoic, eicosadienoic, and lignoceric acids, commonly found in plants, dairy, and oily fish, contribute to neuron maintenance.

Antioxidants and Carotenoids: Cis-lutein, trans-lutein, and zeaxanthin are essential for neutralizing free radicals and protecting the brain from oxidative stress.

Vitamin E: This antioxidant helps safeguard brain cells, with research suggesting its role in preventing dementias like Alzheimer's disease.

Choline: A vital nutrient for the neurotransmitter acetylcholine, which is important for memory and attention.

The Science Behind Mediterranean Diet and Brain Health

Experts affirm that these nutrients (mentioned above) are commonly found in the Mediterranean diet and are known for their neuroprotective properties. The Mediterranean diet has positive effects on brain, and there is enough evidence to prove that too. It is because the fatty acids maintain neurons, while the antioxidants combat oxidative stress, which then preserves brain function.

Choline, which is found in egg yolks are also essential for acetylcholine production, which supports cognitive functions such as memory and focus. There are certain nutrients which one can find in egg yolks that reduce oxidative stress and inflammation. Further, they also support cell membrane integrity and improve brain blood flow, which in turn enhances neuroplasticity. These are all crucial for healthy aging.

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There are also additional benefits too, for instance, omega-3 fatty acids also reduce heart disease risks, whereas antioxidants like vitamin C and E also boost immune system. The Mediterranean diet in all, also manages arthritis and metabolic syndrome.

Ingredients You Can In Your Diet To Boost Brain Health

Fatty Fish: These include Salmon, mackerel, sardines, and trout are rich in omega-3s.

Leafy Greens: These include spinach, kale, broccoli. These are packed with carotenoids like lutein and zeaxanthin.

Nuts and Seeds: They are rich in alpha-linolenic acid (ALA) and vitamin E. You can include almonds, sunflower seeds, and flaxseeds in your diet.

Eggs and Liver: They are a great source of choline, which can be helpful for brain function.

Colorful vegetables and fruits: Peppers, tomatoes, and oranges are rich in anti-oxidants and vitamin C.

From sugary mithai such as jalebi, gulab jamun, laddoo and barfi to fried foods such as puris and pakoras, Diwali is a time for gastronomic delight. While occasional indulgence is unlikely to cause lasting harm, overeating can strain the digestive system, health experts warn.

It can trigger acidity, bloating and indigestion. Excessive consumption of sugary foods can also affect blood sugar levels, particularly in people with diabetes.

Speaking to HealthandMe, two experts explain how festive overeating affects your body and how to ease digestive discomfort.

How Does Overeating Affect Your Digestive System?

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Overeating stretches the stomach and may slow gastric emptying, particularly after fatty meals. This can cause heaviness, nausea and abdominal discomfort.

"Excessive consumption of samosas, kachoris, puris and rich gravies can cause heaviness, nausea, belching and abdominal discomfort," said Dr Parmeet Kaur, Chief Dietician, AIIMS.

Dr Ayush Dhingra, Chairman – Gastroenterology, Manipal Hospital, Gurugram, said large portions, eating too quickly and consuming excessive fried, fatty, spicy or sugary foods can trigger digestive discomfort.

Can Festive Binge Eating Trigger Acidity And Acid Reflux?

Large meals distend the stomach, while fatty foods can delay gastric emptying and worsen reflux. Excessive consumption of chole bhature, pakoras, spicy curries and late-night snacks can trigger heartburn, a sour taste in the mouth and the sensation of food coming back into the throat.

Dr Dhingra said an excessively full stomach can aggravate acid reflux. Recurring symptoms may indicate gastroesophageal reflux disease (GORD) and require medical evaluation.

How Do Sweets And Fried Foods Affect Blood Sugar?

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Festive sweets such as jalebi, gulab jamun, laddoo and barfi can rapidly raise blood glucose levels, stimulating insulin secretion. Fried foods, including puris and pakoras, may prolong glucose elevations. Excessive fat intake can also temporarily reduce insulin sensitivity.

Dr Kaur cited a controlled human study in which one day of high-fat overfeeding increased glucose and insulin responses and reduced insulin sensitivity by 28%.

Sugary foods and beverages can also cause blood sugar spikes, making portion control particularly important for people with diabetes, Dr Dhingra told HealthandMe.

Can A Few Days Of Overeating Cause Weight Gain?

Excess calories from sweets, namkeen, fried snacks, rich gravies and sugary beverages can increase body weight.

However, initial weight gain may partly reflect water retention and increased glycogen stores rather than fat accumulation.

A systematic review of 39 studies found an average festive-period weight gain of approximately 0.7 kg, although individual outcomes varied. Repeated overeating can contribute to fat accumulation and affect metabolic health.

When Should You Worry About Digestive Discomfort?

Mild bloating and indigestion may settle on their own, but persistent or severe symptoms should not be dismissed as ordinary indigestion.

Dr Dhingra cautioned that severe upper abdominal pain, particularly when it radiates to the back and is accompanied by nausea, vomiting or fever, could indicate pancreatitis.

Recurring acidity and indigestion also warrant medical evaluation rather than repeated self-medication.

How To Ease Digestive Discomfort After Festive Overeating

Returning to regular eating habits rather than following restrictive diets can help your digestive system settle.

Dr Kaur recommends balanced meals comprising dal, roti, vegetable sabzi, curd and khichdi. Adequate hydration and fibre intake can also support digestion.

Dr Dhingra suggests the following measures:

• Eat smaller meals: Choose lighter, home-cooked food for the next few days.
• Stay hydrated: Drink adequate water throughout the day.
• Take a walk: A gentle 20–30-minute walk after meals can help you avoid remaining inactive.
• Avoid lying down immediately: This is particularly important if you experience acidity or reflux.
• Limit trigger foods: Cut back temporarily on fried, oily, very spicy and sugary foods if they worsen symptoms.
• Monitor blood sugar: People with diabetes should monitor glucose levels as advised and resume their regular meal and medication routines.

Avoid crash diets or skipping meals to compensate for festive overeating. Return to balanced meals and regular eating habits instead.

Do you ever feel energetic in the morning only to feel sluggish in the afternoon? Unable to stifle the yawn at meetings or fighting to keep your eyes open in classrooms? And you find yourself inevitably reaching for that cup of coffee? You are not alone! This is called ‘post-prandial somnolence’. Medical jargon aside, let’s decode why it happens and how to beat it.

What Drives the Post-meal Drowsiness?

The body has a natural clock, called the Circadian rhythm, which drives sleep – wake cycles. This clock brings about a slight dip in alertness in the early afternoon, between 1PM to 4PM and hence the afternoon sleepiness.

But circadian rhythm isn’t the only one driving this slump. The status of digestive power and food plays an important role.

A weak digestive capacity or a weak Agni, as Ayurveda puts it, makes one sluggish after a meal. Also, the quantity and quality of the meal, that is, Matra and Guna of food, help make the distinction between being active or feeling sluggish in the afternoons. A diet rich in refined carbohydrates and fats like maida parotta, Poori, curd, buns/ breads, desserts, etc in large quantities drives this slump. These foods increase Kapha in the body, which makes a person sleepy.

Hydration plays an equally important role. Poor hydration, poor nighttime sleep, and a sedentary lifestyle can worsen the phenomenon.

How Do We Overcome It?

The trick to overcome this slump is to combine food wisely, rather than skipping food. Instead of a large bowl of polished rice with rasam and papad, one can go with a moderate amount of brown rice, a bowl of sambar, vegetable fry, sprouts, or nuts. Maida-based rotis can be replaced with barley-based chapathis with a bowl of moong dal, chana, green leafy vegetables, etc. One can also opt for millet-based khichdi, millet rotis for the same. Foods that are not heavy for digestion and in the right quantity help avoid mid- day sleepiness.

Maintaining hydration by adequate water intake is recommended. One can also opt for fresh fruit juices, water-rich fruits like melons, or water-rich vegetables. Buttermilk is another healthy option for the same.

Physical activity, or Vyayama as Ayurveda describes, is another important aspect to keep in mind. Prolonged sitting often leads to an increase in Kapha in the body, which results in sluggishness. It is especially true after meals. A short walk of 100 steps after lunch helps beat the sluggishness. Light shoulder and neck stretches in between work too shall keep one active.

However, persistent or excessive daytime sleepiness could be because of underlying medical conditions like thyroid disorders, diabetes mellitus, etc. Hence, it is important to consult the physician if one feels excessive sleepiness or an energy slump during the day.

One need not let the post–meal drowsiness define the rest of the day. A combination of the right food, hydration, and exercise can go a long way in restoring energy without the caffeine!

(By Dr Meghana K A, Assistant Professor, SDM College of Ayurveda, Hospital & Research Center, Udupi)

In today’s times, the consumers are becoming more health conscious and whenever they buy a new product, they tend to check the nutrition labels that helps them in making a better choice between multiple brands. However, making that choice can be a huge task since there is a surge in nutrition and health claims such as high protein, no added sugar, low fat, multigrain, etc., which usually confuse and often mislead them.

So now the question is: how do they make the right choice? The answer is by understanding how to read food labels. This understanding will help them in making informed decisions and choosing what is better suited for their health and needs. All packaged foods have a nutrition information label either at the back of the package or on the side.

Now let us look at a sample label and understand how to read it effectively.

1. Start with the serving size information:

While looking at the nutrition label, the first thing to notice should be the total number of servings in the package and the recommended serving size. The serving size equates to the quantity people usually consume, not how much should be consumed. So, all the nutrients that are shown on the label refer to the serving size. If we consider this label,

1 serving = 25 grams, so if 50 grams of supplement is consumed, the calorie and other nutrient values will also double.

2. Calories:

Calories refer to the amount of energy that is yielded from 1 serving of that particular product. So, in this scenario, there are 90 kcal in 1 serving of the supplement. If the entire container is consumed, it would equate to 10 servings or 361 kcal. So, one important point to remember is that the number of servings will determine the number of calories consumed. It is always advised to be mindful of the portion size to avoid excess calorie consumption.

3. Nutrients

The next thing to focus on is the list of nutrients. This list can be used to understand what would be suitable for individual dietary needs. The choice can be made based on which nutrients are required in larger quantities and the nutrients that have to be limited. Ideally, the nutrients that should be limited or consumed in lesser quantities should be saturated fats, sodium, and added sugars. These nutrients are associated with adverse health effects such as increased cholesterol, obesity, and high blood pressure.

One very common confusion is what is the difference between added sugars and total sugars? Total sugars refer to the sugars naturally present in many foods, such as milk and fruits, along with any added sugars present in the product. On the other hand, added sugars refer to the sugars that have been added during food processing, such as dextrose, sucrose, sweeteners like table sugar, etc. So, in this product, the total sugar is 10 grams per serving, and added sugar is 7.6 grams per serving.

Coming to fats, the different types of fats that are mentioned on the package are total fat, trans fat, unsaturated fat, and saturated fat. Out of these, trans and saturated fats increase the risk of cardiovascular diseases. On the other hand, unsaturated fats reduce the risk of heart diseases and are healthier. Ideally, foods with total fat less than 5 grams, saturated fats less than 2 grams, and trans fats at 0 grams should be chosen. Another way to understand the trans fat content is to check the ingredient list and see if ‘partially hydrogenated oils’ is mentioned.

Sodium is another important nutrient whose content must be definitely checked. The daily limit of sodium intake for an adult is limited to 2000 mg/day. Per serving, the amount of sodium may be categorised as:

· Low sodium: <140 mg

· Very low sodium: <35 mg

· No sodium foods: <5 mg

Another nutrient that can usually be misleading is protein. A lot of foods claim to be ‘high protein,’ but the reality can be otherwise. Look for foods that have at least 10-30 grams of protein per serving.

In conclusion, it is important to learn and understand how to spot marketing gimmicks such as low fat, low sodium, natural, etc., and read the labels properly to see whether the health claim is actually right or wrong. Ensure to read these on the label to make an informed purchase: the serving size, ingredients, sugar, fat and sodium content, calories per serve.

Remember: don’t let the label confuse you; let it inform you.

(By Asmita Jotshi, Nutritionist at Cloudnine Group of Hospitals, Pune)