Late night snacking is usually discouraged by most health care professionals and for good reason. According to research published in Harvard Health Publishing 'Late-Night Eating Impact 2022', eating late can change how our bodies use energy, how hungry we feel, and how fat is stored. They found that eating later led to lower levels of leptin, a hormone that makes you feel full. This means people felt hungrier when they ate later. Participants also burned calories more slowly when they ate later, they changed how fat tissue behaved, making it more likely to store fat and less likely to burn it.

This study shows that eating late can affect several processes in the body that contribute to weight gain. It helps explain why people who eat late at night may be more likely to become overweight or obese. Sometimes, you might feel a little hungry before bed, and that's okay. But choosing the right snack is important, especially if you're watching your blood pressure or following a special diet like intermittent fasting. Many common snacks, like chips or pretzels, have too much salt. According to the Center of Disease Control and Prevention (CDC) eating too much sodium can cause you high blood pressure and increase the risk of heart related diseases.

However, there s a healthier option-Kefir. It's a fermented milk drink, similar to yogurt, but with more good bacteria for your gut. It's low in salt and has many healthy things that can help you feel good and sleep better.

Why Kefir Is A Great Late Night Snack?

According to a study published in the Cellular Physiology and Biochemistry Kefir has shown promise in improving heart and metabolic health by lowering blood pressure, improving blood vessel function, managing cholesterol, and helping with insulin resistance. It has also shown great potential to help the gut Microbia in our body stay healthy.

A 2017 study explained that scientists are very interested in probiotics and fermented milk like kefir because they might help prevent and treat cancer. Kefir, a drink made from milk or water fermented with special grains, contains helpful bacteria and yeast. It has many health benefits, like fighting germs and reducing swelling. Here are some reasons why they are a great late night snack.

Low Sodium and Healthy Nutrients

Kefir has very little salt, which is good for your blood pressure. It also has calcium for strong bones, and potassium and magnesium to help keep your blood pressure in a healthy range.

Gut Health and Heart Health Connection

A healthy gut helps protect your heart. Kefir has many good bacteria, called probiotics. These little helpers improve your gut health, which then helps your heart stay strong and healthy.

Antioxidant Benefits

Kefir has special substances called antioxidants. These antioxidants fight free radicals in your body that can damage your blood vessels and organs. This helps keep your blood flowing smoothly and protects your heart.

Cholesterol and Artery Health

Kefir can help keep your arteries clear and manage your cholesterol. It helps reduce swelling in your blood vessels and helps your body get rid of bad cholesterol, which is good for your heart.

In one of his recent podcasts, GP and The Doctor Will See You Now author, Dr Amir Khan claims that cod liver oil is not the best source for omega-3 and it is best to consume algae oil instead.

He said, “I know it’s hard to believe that fish are not the real source of omega-3. They are basically like the middleman. This simply implies that fish don’t make their own omega-3. So where do they get it from?

"The real omega-3 factories are microscopic marine algae and phytoplankton, and fish build up those omega-3 by eating them in the food chain but it all starts with them. So when you take a fish oil supplement, you’re getting omega-3 second-hand.”

What Is Cod Liver Oil?

Extracted from the liver of cod fish, this oil is an incredibly efficient source of essential omega-3 fatty acids. It is also loaded with vitamins A and D. One tablespoon of cod liver oil delivers 170 percent of the daily recommended value of vitamin D and 453 percent of vitamin A.

Vitamin A prevents cellular damage from oxidation, which contributes to the development of glaucoma while acids like DHA and EPA lower pressure and increase blood circulation in the eye, which also helps stall the progression of glaucoma.

Since cod liver oil contains both vitamin A and omega-3 fatty acids, it’s a powerful weapon in fighting cancer, as its anti-inflammatory properties help prevent cancer cell development, but it could also be used to treat cancer.

Cancerous tumors need to create new blood vessels to grow, a process called angiogenesis. Cod liver oil prevents angiogenesis and disrupts cancer cell reproduction, interfering with tumor growth.

One tablespoon of cod liver oil contains:

• Calories: 123
• Protein: 0 grams
• Fat: 14 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams

How Is Algae Oil Better?

Additionally, since it is produced in controlled environments (fermentation), algae oil is free from ocean-borne contaminants like mercury, PCBs, and microplastics that can accumulate in fish.

Moreover, while cod liver oil provides Vitamins A and D, algae oil provides a more concentrated source of omega-3 DHA, which is highly beneficial for brain and heart health.

Experts also note that algae oil is very high in omega-9 fatty acids, a type of monounsaturated fat that helps reduce inflammation and the risk of Type 2 diabetes.

Pads are made of synthetic fibres that cause rashes and bacterial infections that further lead to serious problems such as Reproductive Tract Infections, skin irritation, Urinary Tract Infections and Bacterial Vaginosis.

Every month millions of synthetic pads are discarded and many suffer from serious menstrual hygiene problems. Officials note that about 70 percent of reproductive diseases in India are linked to poor menstrual hygiene, affecting nearly 120 million adolescent girls.

Dr Richa Singhal, senior consultant, obstetrics and gynaecology, at Cloud Nine Hospital in Delhi's Patparganj notes: ''A sanitary pad's top-sheet contacts sensitive intimate skin for several days each month."

Poor hygiene, such as reusing unclean cloths or not changing materials frequently, causes infections and itching, rashes, foul odor can increase the chances of cervical cancer.

Here are some alternatives that can replace synthetic pads and prevent serious health issues:

Moringa PadsMoringa, also known as miracle tree, can be consumed in the form of powder, leaves or tablets. Used for its medicinal properties, it has as a 5,000-year history, deeply rooted in Ayurveda for medicinal use.

In modern times, gynaecologists recommend moringa based pads to reduce the risk of urinary tract infections, bacterial vaginosis and yeast infections during menstruation.

It is known for its antimicrobial, anti-inflammatory and antioxidant properties which make it suitable for intimate areas and menstrual care.

Packed with high levels of Vitamin E and fatty acids which strengthen skin barriers and prevent chafing, viable for those who have extended periods. Rich in bioactive compounds, it supports vaginal health by balancing PH level making it suitable for menstrual pads.

These pads can reduce the risk of skin infections, UTIs and yeast infections.

Cotton Reusable Pads

Period Underwear

The switch from white sugar to natural sweeteners like honey, dates and coconut sugar are becoming popular as people grow more away of the side effects of refined sugar.

Among these, monk fruit stands out as a low-calorie alternative that supports metabolic health.

According to National Institutes of Health, consuming white sugar results in allergic reactions and severe metabolic effects and cardiovascular effects. Medical conditions like diabetes, obesity, and fatty liver diseases.

Monk fruit

Monk fruit sweeteners are produced by removing the seeds and skin, crushing the fruit, and then extracting its sweet portions into liquid and powdered forms. Its extracts are being used in sweeteners, packaged foods and beverages.

The International Food Information Council recommends this fruit-based sweetener to diabetic individuals to satisfy their desire for sweet taste while managing sugar intake.

Which Other Natural Sweeteners Can You Use?

Natural sugar is the naturally occurring sweetness in food, they are derived from natural sources like plants, fruits or tree ap, rather than being refined chemically.

They are packed with nutrients that help offset some of the negative aspects of the sugar content. They are comparatively less processed and contain lower glycemic acid which prevents sudden blood sugar spikes.

The key is not eliminating sugar from your diet but replacing it with healthier options like:

1. Fruit JuiceFruit juice is a healthier alternative when made without preservatives or added sugars, but fibre content is low compared to raw fruit.

Bananas, berries and mangoes are good as fruits that contain natural sweetness, they are packed with nutrients that boost immunity.

2. Honey and Maple Syrup

They act as an effective cough remedy and can be added to oatmeal, yogurt or act as a substitute of sugar in tea and coffee. It also helps in lowering blood pressure and stabilizing digestive health.

3. Dates and Rasins

Whole or powdered dates can be added to hot milk or even cakes to make them healthier.