All posts by Sumana Rao

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Yugadi pachadi recipe

Celebrate Yugadi With Refreshing And Nourishing Yugadi Pachadi

Yugadi Pachadi is a symbolic dish made on Yugadi day to represent the different flavors of life: sweet, sour, bitter, spicy, salty, and tangy. It is made with simple ingredients and is nutritious, refreshing, and full of cultural meaning.

What benefits you get by consuming Yugadi pachadi? Continue reading…,

Symbolism of Yugadi pachadi’s flavors

  • Tangy (Raw Mango) – Surprises in life
  • Sweet (Jaggery) – Happiness
  • Sour (Tamarind) – Challenges
  • Bitter (Neem Flowers) – Sadness
  • Spicy (Chili/Pepper) – Excitement
  • Salty (Salt) – Balance in life

Yugadi Pachadi simple recipe

Ingredients:

  1. Raw mango – ¼ cup (chopped, for tanginess)
  2. Neem flowers – 1 tsp (for bitterness)
  3. Jaggery – ½ cup (grated, for sweetness)
  4. Tamarind pulp – 2 tbsp (for sourness)
  5. Black pepper / Green Chili – ½ tsp (for spiciness)
  6.  Salt – ¼ tsp (for balance)
  7. Water – ½ to 1 cup (as needed for consistency)

Preparation:

1.Prepare the ingredients-

  1. Peel and finely chop the raw mango.
  2. Soak tamarind in warm water for about 10 minutes and extract the pulp.
  3. Grate jaggery and set aside.

2️. Mix the ingredients as below –

  1. In a bowl, add tamarind pulp, jaggery, and warm water. Stir well until jaggery dissolves.
  2. Add chopped raw mango, neem flowers, salt, and black pepper/green chili.
  3. Mix everything well and let it sit for 5–10 minutes so the flavors blend.

3️. Serve fresh: Yugadi Pachadi is best enjoyed fresh as a prasad (offering) after puja or before lunch.

Health benefits of Yugadi Pachadi ingredients:

  • Raw mango – Rich in Vitamin C, boosts immunity.
  • Neem flowers – Detoxifies the body, improves digestion.
  • Jaggery – Provides natural energy, aids digestion.
  • Tamarind – Improves gut health and adds iron.
  • Black pepper/Green chili – Good for metabolism and immunity.

 Wishing you all a Happy & Prosperous Yugadi!

Image credit: Mango, Neem, Jaggery, Tamarind – Wikimedia commons (CC BY-SA 3.0 & 4.0), Black pepper Pixahive (Image by Aravindh, CC0 Free to use ) & Pachadi -Werindia.com

Author: Sumana Rao | Posted on: March 25, 2025
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Strep throat in children

Strep Throat in Children- Symptoms And Treatment

Strep throat is a bacterial infection caused by Group A Streptococcus bacterium. It is common in children and spreads through respiratory droplets from coughing, sneezing, or sharing utensils.

Symptoms of strep throat in children: Strep throat can develop quickly, usually within 2–5 days after exposure. Symptoms include:

  •  Sore throat – Severe pain, especially when swallowing
  •  Red, swollen tonsils – Often with white patches or streaks of pus
  •  Fever – Typically 101°F (38.3°C) or higher
  •  Swollen lymph nodes – Tender lumps in the neck
  • Headache and body aches
  •  Loss of appetite & nausea
  • Red rash (Scarlet fever) – Sometimes appears as tiny red bumps.
  • Bad breath – Due to bacterial infection

Strep throat does not usually cause: Runny nose, cough, or hoarseness (these are more common with viral infections).

Strep throat in children is most common in late fall, winter, and early spring.

  1. Cold weather and indoor crowding – During colder months, kids spend more time indoors in close contact, making it easier for the Group A Streptococcus bacteria to spread.
  2. Weaker immunity in winter – Less sunlight exposure means lower vitamin D levels, which can weaken the immune system.
  3. Dry air and irritated throat – Heating systems can dry out the throat, making it more vulnerable to infections.
  4. Back to school days – Increased interaction in schools and daycare centers raises the risk of bacterial transmission.

During summer strep throat infection is less common in children. However traveling, overcrowded places, weak immune system or sharing utensils can lead to strep throat.  

Treatment for strep throat in children: Since strep throat is bacterial, it requires antibiotic treatment to prevent complications like rheumatic fever or kidney inflammation.

1. Medical treatment:

Antibiotics: Should be prescribed by a doctor: Antibiotics should be taken for the full course (usually 10 days), even if symptoms improve.

  • Penicillin or Amoxicillin (most common)
  • Cephalosporins or Azithromycin (if allergic to penicillin)

Pain Relievers – ask your child’s doctor and get prescription medicine

  • Acetaminophen (Tylenol) or Ibuprofen (Advil, Motrin) for pain and fever relief.
  • Aspirin should be avoided for children as it can lead to risk of Reye’s syndrome.

2. Home Remedies for Comfort

  1. Cold or warm fluids – Water, herbal tea, broth, or smoothies to soothe the throat.
  2. Honey (for children over 1 year) – Natural antibacterial and throat soother.
  3. Soft foods – Yogurt, mashed potatoes, applesauce to ease swallowing.
  4. Saltwater gargle (for older children) – ½ tsp salt in warm water to reduce inflammation.
  5. Cold treats – Ice cream, popsicles, or frozen fruit for throat relief.
  6. Rest and hydration – Help the body fight infection faster.

Immune boosting foods:

  1. Fruits and vegetables – Rich in Vitamin C & antioxidants (oranges, kiwi, bell peppers, berries, spinach, carrots).
  2. Probiotic foods – Support gut health (yogurt, kefir, kimchi, sauerkraut, miso).
  3. Protein and Iron – Build immune cells (lentils, chickpeas, tofu, nuts, seeds).
  4. Healthy fats – Reduce inflammation (avocados, walnuts, chia seeds, olive oil).
  5. Zinc rich foods – Improve immune response (pumpkin seeds, quinoa, cashews, whole grains).
  6. Hydration – Keeps the body strong (water, coconut water).

Avoid: Processed foods, sugary drinks, excessive dairy, and fried foods -as they weaken the immune system.

When to see a doctor? Seek medical attention if your child has:

  1. High fever (above 102°F/38.9°C)
  2. Severe difficulty swallowing or breathing.
  3. Excessive drooling (in younger children, may indicate difficulty swallowing)
  4. No improvement after 48 hours on antibiotics
  5. A rash (possible Scarlet Fever)

Prevention tips:

  • Wash hands frequently!
  • Avoid sharing utensils & cups!
  • Cover mouth when sneezing/coughing.
  • Replace toothbrush after recovery.

Image credit: https://www.cdc.gov/

References:

  1. https://www.cdc.gov/
  2. https://www.luriechildrens.org/
  3. https://www.hopkinsmedicine.org/
  4. https://www.nhs.uk/
Author: Sumana Rao | Posted on: March 24, 2025
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Laughing yoga benefits

Why You Must Laugh More Often? Find Out The Benefits Of Hasya -Laughter Yoga

Do you laugh less often or worry all the time? Then you must practice laughter or Hasya yoga. It is one of the best “medicines” that brings your stress level down and helps to improve your wellbeing. Laughter yoga or Hasya Yoga is a practice that combines intentional laughter with deep yogic breathing pranayama to promote physical and mental well-being. Laughter yoga concept was first introduced by Dr. Madan Kataria, a physician from India, in 1995. The idea behind laughter yoga is that the body cannot distinguish between genuine and forced laughter—both provide similar physiological and psychological benefits.

In today’s fast-paced world, stress, anxiety, and negativity dominate our lives. Hasya Yoga helps counteract this by using intentional laughter to reduce stress hormones, boost mood, and improve overall wellbeing. Since the body cannot distinguish between real and fake laughter, the benefits remain the same- helping us feel happier, healthier, and more connected.

How does Hasya Yoga helps in producing “good” hormones?

Laughter triggers a biochemical reaction in the body, leading to the release of several beneficial hormones:

  1. Endorphins (happiness hormones): Laughter stimulates the brain to release endorphins, which act as natural painkillers and mood enhancers. This helps reduce stress, anxiety, and even chronic pain.
  2. Dopamine (motivation and pleasure hormone): Laughter activates the brain’s reward system, increasing dopamine levels. This makes us feel more motivated, happy, and satisfied.
  3. Serotonin (mood stabilizer): Laughter yoga boosts serotonin, which is essential for mood regulation and combating depression. Natural serotonin production reduces the need for artificial stimulants like caffeine or sugar.
  4. Oxytocin (love and connection hormone): Social laughter increases oxytocin, strengthening bonds with others. This fosters feelings of trust, love, and connection in relationships.
  5. Reduces cortisol (stress hormone): Laughter actively lowers cortisol levels, helping the body relax. Lower cortisol means better sleep, improved digestion, and stronger immunity.

Benefits of laughter yoga:

  • Reduces stress – Lowers cortisol levels and boosts mood.
  • Improves cardiovascular health – Enhances blood circulation and oxygenation.
  • Promotes social connection – Laughter is contagious and strengthens bonds.
  • Enhances mental wellbeing – Releases endorphins, reducing anxiety and depression.
  • Boosts immune function – Laughter increases the production of infection-fighting cells.
  • Improves oxygen flow – Enhances brain function and energy levels.
  • Lowers blood pressure – Reduces risk of heart disease.
  • Promotes better sleep – Reduces stress-induced insomnia.
  • Enhances digestion – Massages internal organs, improving gut health. Which means you will make your gut bacteria happy, and you will retain your health.

How does Laughter Yoga work?

  • Warm up exercises – Clapping, chanting, making laughing sounds like “ho ho, ha ha ha” and playful movements to loosen up.
  • Breathing exercises – Deep diaphragmatic breathing to enhance oxygen flow.
  • Laughter exercises – Simulated laughter, often done in a group setting, which eventually turns into genuine laughter.
  • Childlike playfulness – Engaging in lighthearted activities to spark natural laughter.
  • Relaxation and meditation – A cool-down phase with deep relaxation or guided meditation.

Image credit: Image by Peggy und Marco Lachmann-Anke from Pixabay (Free to use under Pixabay Content License)

Author: Sumana Rao | Posted on: March 21, 2025
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Health benefits of mulberry

Health Benefits of Delicious Mulberry And Ways To Include In Daily Diet

Mulberries (Morus sps). are sweet, juicy berries that grow on the mulberry tree and are packed with nutrients and antioxidants. They come in black, red, and white varieties, each offering unique flavors and health benefits.

Mulberries are nutrient-dense berries that offer various health benefits:

1. Rich in antioxidants: High in resveratrol, which supports heart health and reduces inflammation. Contains anthocyanins that fight oxidative stress and aging.

2. Supports blood sugar control: Contains DNJ (Deoxynojirimycin), which may help regulate blood sugar levels. Useful for managing diabetes and insulin sensitivity.

3. Boosts immunity: Rich in vitamin C, vitamin A, and iron, which strengthen the immune system. Helps fight infections and supports wound healing.

4. Improves digestion: High in dietary fiber, promoting healthy digestion and preventing constipation.

5. Supports brain and nervous system: Resveratrol and antioxidants help protect brain cells, potentially reducing the risk of neurodegenerative diseases.

6. Enhances skin and hair health: Vitamin C and iron help boost collagen production for healthy skin. Supports melanin production, promoting healthy hair growth.

Ways to include mulberries in your diet

Fresh mulberries

  • Eat them as a snack or add them to smoothies, fruit salads, or yogurt bowls.

Dried mulberries

  • Use them as a natural sweetener in granola, trail mix, or oatmeal.
  • Soak dried mulberries in water overnight and blend into drinks.

Mulberry tea

 Mulberry powder

  • Mix into smoothies, shakes, or herbal drinks.
  • Use in baking for healthy muffins, energy bars, or pancakes.

Mulberry Jam or syrup

  • Make a homemade jam with fresh mulberries, honey, and lemon.
  • Use as a topping for toast, pancakes, or desserts.

Mulberry juice or wine

  • Fresh mulberry juice is refreshing and packed with antioxidants.
  • Ferment into mulberry wine or vinegar for a probiotic-rich addition to your diet.

Who should be cautious to consume mulberry?

  • Diabetics & those on blood sugar medication – May need to monitor blood sugar levels. Mulberries contain DNJ (Deoxynojirimycin), which helps lower blood sugar levels.
  • People with allergies to mulberries or related plants – Risk of allergic reactions.
  • High fiber content may lead to bloating, gas, or diarrhea if consumed in large amounts, especially in dried form.
  • Those on cholesterol-lowering drugs should also consult their doctor before consuming mulberries regularly.

Image credit: Image by Kadir Kritik from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on: March 20, 2025
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Pumpkin masala poori

Pumpkin Masala Poori Recipe

Pumpkin is highly recommended in  low calorie diet plans. It is good for chronic conditions, helps in improving eye sight. It contains Vitamin A, C, lutein and zeaxanthin. To boost immune system include pumpkin in your diet.

There are varieties of pumpkin dishes and desserts one can prepare. For a change try pumpkin poori for evening snack or morning breakfast with vegetable saagu.  

Ingredients:

  1. Sweet pumpkin – small size
  2. Rice flour -3 cups
  3. Cumin-1 tsp
  4. Grated coconut- ½ cup
  5. Curry leaves – 10-12 leaves
  6. Red chili -6-8
  7. Asafetida – pinch
  8. Salt – as per taste
  9. Oil for frying

Preparation:

  1. Wash and peel pumpkin. Remove seeds and cut into small pieces.
  2. Puressure cook pumpkin. Do not add water. One whistle is enough to  cook pumpkin. Remove pumpkin from pressure cooker and allow it to cool.
  3. Add cumin, coconut, asafetida and red chili into grinder and grind it to fine paste. Add very little water.
  4. Finely chop the curry leaves and mix with spice (masala) paste.
  5. Mix pumpkin, masala and salt well. Now add rice flour to the mix to form a dough. Adjust rice flour based on pumpkin- masla quantity.
  6. Prepare small balls for poori using dough, roll them to small sheets.
  7. Heat oil on medium heat source and fry the pooris. Remove puffed pooris to paper towel to remove excess oil.
  8. Serve hot pumpkin pooris with vegetable saagu or potato curry.

https://in.pinterest.com/pin/13581236366967672/

https://in.pinterest.com/pin/169166529729407330/

Author: Sumana Rao | Posted on:
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Overactive bladder

Health Tips To Overcome Overactive Bladder Condition

If you are dealing with an overactive bladder (OAB), several home remedies and lifestyle changes can help manage symptoms naturally. OAB happens when the bladder muscles contract involuntarily, even when it is not full, causing frequent urges to urinate. As we age this condition can cause more issues. Sensitive bladder squeezes to pass urine without our consent. OAB effect both men and women.

Symptoms: OAB does not cause pain.

  • Passing urine frequently – while at home, night times (nocturia), while at work or during exercise.
  • Some people have leak, and some may suddenly develop feeling of “got to go” now.
  • Feeling that you must pass urine.

Apart from age factors, other factors can contribute to this condition:

1. Nerve and muscle dysfunction:

  • Neurological conditions – Diseases like Parkinson’s, multiple sclerosis (MS), or stroke can disrupt nerve signals to the bladder.
  • Weak or overactive bladder muscles – The detrusor muscle (which controls urination) may contract too often or too strongly.

2. Hormonal changes:

  • Menopause and estrogen decline – In women, lower estrogen levels can weaken bladder tissues.
  • Pregnancy and childbirth – Can stretch and weaken pelvic muscles, leading to bladder control issues.

3. Irritation and infections:

  • Urinary tract infections (UTIs) – Can cause inflammation and a frequent urge to urinate.
  • Bladder irritants – Caffeine, alcohol, artificial sweeteners, spicy foods, and acidic drinks can worsen symptoms.

4. Lifestyle and health conditions:

  • Obesity – Excess weight puts pressure on the bladder.
  • Smoking – Can lead to chronic coughing, weakening pelvic floor muscles.
  • Chronic constipation – Straining weakens pelvic muscles, affecting bladder control.

5. Medications and other factors:

  • Diuretics – Used for high blood pressure, these increase urine production.
  • Sleep disorders – Poor sleep can make nighttime urination (nocturia) worse.

How to take care of overactive bladder?

Dietary adjustments:

  • Pumpkin seeds – Pumpkin seeds are rich in omega-3 fatty acids, which can help reduce inflammation in the bladder.
  • Magnesium-rich foods – Bananas, spinach, and almonds may help relax bladder muscles.
  • Vitamin D – Sunlight exposure or fortified foods (like plant-based milk) may improve bladder control.
  • Avoid bladder irritants – Cut back on caffeine, alcohol, sugary drinks, spicy foods, and artificial sweeteners.

Hydration and bladder training:

  • Timed voiding – Try urinating on a schedule (every 2-4 hours) to train your bladder.
  • Double voiding – After urinating, wait a few minutes and try again to empty your bladder fully.
  • Stay hydrated – Drink water consistently but avoid excessive intake before bedtime.
  • Eat fiber – Consume good source of fiber every day to avoid constipation.

Herbal remedies: Ayurveda offers several herbs that may help with an overactive bladder by strengthening the urinary system, reducing inflammation, and balancing Vata dosha which is often associated with bladder issues.

  • Corn silk tea – Used traditionally to soothe bladder irritation.
  • Gosha-jinki-gan (GJG) – A Japanese herbal blend that may reduce urgency.
  • Horsetail – Can help strengthen the bladder and reduce leaks.
  • In Ayurveda, the following herbal treatments are used for overactive bladder: Gokshura, Varuna, Shatavari, Ashwagandha, Punarnava and Chandrapabha vati (multiple herbs).

Pelvic floor exercises:

  • Kegel exercises – Strengthen bladder–supporting muscles to improve control.
  • Yoga – Poses like “child’s pose” and “bridge” may help relax and tone the pelvic area.

Lifestyle changes:

  • Regular exercise – Helps maintain a healthy weight, reducing pressure on the bladder.
  • Elevate legs at night while sleeping – Helps prevent nighttime urination by redistributing fluids.

If your problem persists after 2-3 weeks, talk to your general physician and they will help you to overcome the problem through different diagnosis.

Image credit: http://www.scientificanimations.com/, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commonshttps://www.urologyhealth.org/

Author: Sumana Rao | Posted on: March 18, 2025
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Tooth sensitivity remedies

Tooth Sensitivity, Reasons and Remedies

Eating and drinking sometimes becomes difficult when we experience sensitivity in the tooth. Tooth sensitivity is a common problem in adults. It is more common in people aged between 20 and 40, It can affect people in their early teens and when they are over 70. Women are more likely to be affected than men.

What causes sensitive teeth?

Possible cause of tooth sensitivity is:

  • Tooth decay
  • Fractured teeth, broken teeth
  • Teeth bleaching
  • Worn fillings
  • Gum disease -gum recession
  • Worn tooth enamel
  • Exposed root

When there is a movement of fluid within tiny tubes located in the dentin it results in nerve irritation. When there is problem with enamel (when worn down) or receded gum, these tiny tubes are exposed causing irritation, eating cold or hot foods, drinking hot or cold beverages, exposing teeth to cold air results in sensation in teeth.

Sometimes this could lead to pain and might change our food habits. Normal foods that we regularly eat could make it difficult to eat because of sensitivity in teeth. Citrus fruits, anything that is cold and sour, pickles, ice cream etc. makes it difficult to eat and swallow. Sometimes acid reflux can also create problem in enamel due to acidic environment in mouth.

What is tooth structure and one can experience sensitivity?

Our teeth are composed of four dental tissues. Three of them—enamel, dentin, and cementum—are hard tissues. The fourth tissue—pulp, or the center of the tooth that contains nerves, blood vessels and connective tissue—is a soft, or non-calcified, tissue.

Any damage or issues in these parts of tooth can result in tooth sensitivity

  • Enamel: hard calcified tissue covering the dentin in the crown of tooth
  • Anatomical crown: Visible part of tooth, covered by enamel
  • Gums or gingiva: soft tissue that cover and protect roots of teeth
  • Pulp chamber: Space occupied by the pulp – soft tissue at the center of teeth containing blood vessels, nerves, and connective tissues.
  • Dentin: Part of tooth beneath enamel and cementum
  • Root canal: Portion of pulp cavity inside the root
  • Cementum: Hard connective tissue covers the tooth root.
  • Periodontal ligament: Connective tissue fibers that connect root of tooth to socket.

Symptoms of tooth sensitivity

  1. Sudden sharp flash of pain when exposed to cold air, cold condition, sweet, acidic or hot foods
  2. Sensitivity after brushing and flossing teeth
  3. Pain when biting or chewing food
  4. Tooth sensitivity localized to one tooth or more than one
  5. Staining on tooth surface

What triggers tooth sensitivity issue?

  • alcohol-based mouth rinses
  • hot foods and beverages
  • cold foods and beverages
  • cold air exposure
  • sweet foods and beverages
  • acidic foods and beverages
  • cold water like one used for dental cleaning
  • brushing or flossing teeth
  • brushing teeth too hard
  • using a hard toothbrush
  • grinding teeth at night

How to take care of tooth sensitivity issue?

  • Use desensitizing toothpaste : These special toothpastes contain compounds that help to block transmission of sensation to nerve. Most desensitizing toothpastes numbs the nerve inside. It takes few days to bring down sensitivity using desensitizing toothpaste
  • Crown inlay or bonding: Correcting a flaw or decay – done by dentist
  • Gum graft: This is done surgically. If gum tissue lost from the root, grafting gum tissue protects the root and reduces sensitivity
  • Root canal: To eliminate problem of sensitivity based on severity of the issue, dentist may suggest root canal.
  • Applying sealants or desensitizing and filling materials including fluoride helpful for this issue.
  • Decrease intake of acid food.
  • Use alcohol free mouth wash
  • Eat sweet, acidic foods any with full meal.
  • Proper oral hygiene is the key to preventing sensitive-tooth pain and sensitivity
  • Avoid hard-bristled toothbrush and brushing hard.
  • If you are thinking about bleaching teeth, talk to your dentist first about sensitivity.
  • Change your tooth brush at least once in two months.

If the problem persists, talk to your dentist and get it checked.

References:

https://www.mouthhealthy.org/

https://www.dentalhealth.org/

https://crest.com/

Image credit: Image by Engin Akyurt from Pixabay 

Author: Sumana Rao | Posted on: March 17, 2025
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Ultra processed foods

Ultra Processed Foods And Our Health

The NOVA food classification system developed by researchers at the University of São Paulo, Brazil categorizes food based on the level of processing rather than nutrient content. This system helps distinguish between whole, minimally processed foods, processed and highly industrialized products or ultra processed foods.

The current US administration is focusing on ‘Make America Healthy Again’ and targeting Ultra processed foods or UPFs to bring healthy changes. UPFs are industrially formulated products made mostly or entirely from substances extracted from foods, such as oils, fats, sugars, starches, and protein isolates. They often contain little to no whole food and are heavily modified with additives like preservatives, artificial flavors, sweeteners, emulsifiers, and colorings.

Examples of ultra processed foods-

  1. Sugary cereals
  2. Soft drinks
  3. Instant noodles
  4. Packaged snacks (chips, cookies)
  5. Fast food
  6. Processed meats (hot dogs, sausages)
  7. Ready-to-eat frozen meals.

Food manufacturers often defend ultra processed foods by emphasizing convenience, affordability, food safety, and innovation. Health experts argue that despite minor improvements, UPFs still contribute to obesity, diabetes, and other diseases. Critics say the food industry prioritizes profit over public health, using misleading marketing and lobbying to avoid stricter regulations. Let us see why UPFs are popular and what health impact UPFs ingredients have on our health.

Why are Ultra processed foods popular?

1. Convenience and timesaving: UPFs are ready-to-eat, require minimal preparation, and have long shelf lives. Busy lifestyles, urbanization, and longer working hour drive people toward quick meal solutions.

2. Affordability and accessibility: UPFs are often cheaper than fresh, whole foods due to mass production and government subsidies in some countries. They are widely available in supermarkets, convenience stores, and fast-food chains.

3. Aggressive marketing and branding: Food companies use strong marketing strategies, including celebrity endorsements, appealing packaging, and health claims (example “low-fat,” “high protein,” “fortified with vitamins”). UPFs are targeted at children through colorful ads and product placements.

4. Addictive formulation: UPFs are engineered to be hyper-palatable with the perfect balance of sugar, fat, salt, and artificial flavors. This makes them more addictive and increases their cravings, leading to overconsumption.

5. Long shelf life and stability: Unlike fresh produce, which spoils quickly, UPFs are designed to last longer, making them easier to stock and transport globally. Preservatives and stabilizers ensure they stay fresh-looking for weeks or months.

6. Changing food culture and social trends: Fast food and processed snacks are ingrained in modern social habits, entertainment, and convenience-driven lifestyles. Cooking skills are declining, especially among younger generations who rely on pre-packaged foods.

7. Globalization and urbanization: Western fast-food chains and packaged foods are expanding worldwide, replacing traditional, home-cooked meals. Urban areas have more supermarkets and fast-food outlets than fresh markets, shifting dietary habits.

Health impacts of ultra processed foods that you must know:

  1. Obesity and weight gain: UPFs are often calorie-dense, high in unhealthy fats, sugar, and refined carbs, which contribute to overeating and obesity.
  2. Increased risk of chronic diseases: Heart Disease: Elevated levels of trans fats, added sugars, and sodium in UPFs increase the risk of hypertension, high cholesterol, and cardiovascular diseases.
  3. Diabetes: The high glycemic index of many UPFs leads to insulin resistance and type 2 diabetes.
  4. Cancer: Some studies suggest a link between high UPF consumption and increased cancer risk, due to additives and processing methods.
  5. Poor gut health: Additives and low fiber content in UPFs can disrupt gut microbiota, leading to digestive issues and inflammation.
  6. Mental health effects: Studies indicate a correlation between high UPF intake and depression, anxiety, and cognitive decline, due to inflammation and lack of essential nutrients.
  7. Nutritional deficiencies: UPFs lack essential vitamins, minerals, and fiber while being high in empty calories, leading to poor nutrition.

How to reduce ultra processed foods consumption?

  • Eat more whole, minimally processed foods (fruits, vegetables, nuts, legumes, whole grains).
  • Cook meals at home using fresh ingredients.
  • Read food labels and avoid products with long ingredient lists or unfamiliar additives.
  • Reduce sugary drinks and snacks.
  • Choose natural protein sources over processed meats.

If you are looking to reduce ultra processed foods in your diet, here are some nutritious swaps using whole and minimally processed ingredients:

1. Breakfast swaps

  • Sugary Cereals → Oatmeal with nuts and fruits or go with traditional breakfast like porridge, fruits, curd, pancakes, or Indian breakfast items.
  • Flavored yogurt → opt for plain yogurt/curd with honey and fruits.
  • Packaged granola bars → Homemade energy balls with dry fruits such as dates, nuts and jaggery.

2. Snack swaps

  • Potato chips → roasted chickpeas or air-popped popcorn
  • Candy bars → Dark chocolate with nuts
  • Soda or energy drinks → Regular water, herbal tea, or homemade fruit juices

3. Lunch and dinner swaps:

  • Instant noodles → Veggie noodles with olive oil and dash of pepper and salt
  • Fast food burgers → Homemade cutlets – you have choices of different vegetables that replace meat.
  • Processed deli meats → Hummus, Avocado, or grilled tofu for sandwiches

Raising public awareness about UPFs, buying locally grown fresh produces, understanding the need to change from UPFs to healthier meals in schools, supporting ethical and sustainable brands and promoting healthy food choices – are some actions that we can take to improve our community health.

Image credit: Image by Larry White from Pixabay (Free to use under Pixabay content license)

References:

https://www.ama-assn.org/

https://www.bhf.org.uk/

https://abcnews.go.com/

WN-2016-7-1-3-28-38-Monteiro-Cannon-Levy-et-al-NOVA.pdf

Author: Sumana Rao | Posted on:
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