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Healthy living is a long-term commitment. But there are steps you can take right now that will make your today healthier than yesterday and pave the way for healthy living tomorrow. So why are you waiting? Start following healthy living practices suggested by experts on HelloDox.
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11 Anxiety Causing Foods To Stay Away From

Dr. HelloDox Care #
HelloDox Care
Consult

The National Institute of Health estimates that 18% of Americans suffer from anxiety. Anxiety is caused by many factors and can be treated in some people by medication.

Did you know that foods can cause anxiety and anxiety like symptoms? Some of the most popular foods we enjoy might just be causing your anxiety.

With your doctor’s help and an elimination diet, you may be able to stop taking medications by eliminating one or all of these 11 anxiety-causing foods.

You won’t believe what foods make the list. In fact, you might be eating or drinking one of them right now.

1. Caffeine
Caffeine might make you feel wide awake and full of energy, but it can also lead to anxiety. First, caffeine depresses serotonin in your brain, and this makes you feel depressed and irritable. Second, caffeine makes you urinate more frequently.

This can cause dehydration, leading to depression. Third, caffeine can interfere with sleep cycles and that causes stress.

Avoid coffee, soda, and hot chocolate as much as possible. You may sleep better and won’t feel as jittery.

2. Sugar

Sugar causes anxiety as it spikes your blood sugar. Your body increases insulin production and that makes you feel tired.

Fruit juice is just as bad as soda when it comes to adding sugar immediately into your system. Once you lose fruit from fruit juice, you are drinking sugar water.

Sweets, cakes, and other treats might make you feel good while you are eating them, but afterwards, you’ll be dropped and feel anxious afterward. Do yourself a favor and try to avoid sugar.

3. Hidden Sugar
While you are avoiding sweets and sodas, don’t forget that sugar hides under a dozen different names. Almost every processed food on the shelf contains sugar.

Spaghetti sauce, catsup, lowfat yogurt, granola, and vitamin water are just a few examples.
Sugar increases your cortisol and adrenaline levels. Cortisol is associated with your body’s stress response and adrenaline makes you feel jittery. Both add up to feelings of anxiety. Read labels to help your anxiety levels.

4. White Flour
Speaking of sugar, white flour is included as a hidden sugar. It is basically a starch and your body processes that into sugar.

Eating sandwiches, cakes, donuts, and other foods made of white flour will spike your blood sugar, increase cortisone and adrenaline and bring on feelings of anxiety.
Many of these products add insult to injury with lots of sugary fillings and toppings, trans fats and chemicals that make it shelf stable. Eat whole grains to keep down your anxiety levels.

5. Alcohol
Since alcohol is a depressant, you can expect alcohol to cause anxiety. It might make you feel temporarily better, but…. Alcohol causes insomnia. You fall asleep easily but as the alcohol wears off, sleep quality declines. You might have bad dreams or panic attacks.

Alcohol causes dehydration and that, as we know, leads to depression.
You might feel more social if you drink, but alcohol depresses serotonin levels, increasing anxiety.

Drinking won’t help your anxiety and it will make it worse.

6. Proccessed Food
Processed foods are linked to depression. Trans fats like hydrogenated oils are linked to depression and anxiety. You’ll find trans fats in baked goods and snacks, fried food, refrigerator dough, non-dairy creamer and margarine.

Read labels since companies don’t have to include trans fats if their levels are below 0.5g per serving. Look for the terms “partially hydrogenated” or “hydrogenated” in the ingredient list. Also try to use reduced fat dairy instead of full fat dairy as it is lower in naturally occurring trans fats.

7. Energy Drinks
How about a boost of energy with a side of depression and anxiety? Energy drinks fit that bill exactly. Loaded with caffeine, sugar, and chemicals, these drinks can cause abnormal heart rhythms and sleep issues. Both those increase feelings of anxiety and depression.

Don’t fool yourself into thinking that artificial sugars are any better for you. Research suggests there is a link between sugar and artificial sugars and depression. Plus, artificial sweeteners make you crave calories, and the cycle continues.

8. MSG and Gluten
Gluten and MSG have been linked to anxiety in sensitive people. MSG is a gluten derivative. Gluten is found naturally in wheat products (see white flour). MSG is a flavor enhancer and is found in processed foods, Asian food, and frozen meals. Soy sauce often contains both gluten and MSG.

Researchers have found that people with untreatable anxiety respond very well to a gluten-free diet, suggesting that there is a direct correlation between the two.

9. Preserved Foods
The time-honored practice of aging, fermenting, curing and smoking foods has provided humanity with food through lean times and some really tasty meals.

The process of preserving foods creates biogenic animes. These byproducts of bacterial action include histamine. In some people, histamine increases adrenaline levels and causes anxiety and insomnia.
If you notice problems with digestion, your heart, or nervous system after eating or drinking preserved food, you may be sensitive to histamines. Avoid these foods to keep down your anxiety levels.

10. Dairy
Dairy contains a protein called casein. Casein provides baby mammals with amino acids, carbohydrates, and two essential elements, calcium and phosphorus. You’ll find it in high protein dairy products like milk, yogurt, cheese and ice cream.

Casein has been linked to several conditions including depression. Not everyone is sensitive to casein, so you’ll need to try a 30-day elimination diet to see if high-protein milk products increase your anxiety. You may be able to reintroduce it later with no side effects!

11. Nightshades
If you’ve eliminated everything above from your diet and still feel anxious, you may be sensitive to plants in the nightshade family. Edible nightshade plants include potatoes, tomatoes, eggplant, peppers, and goji berries.

These plants contain a natural pesticide called glycoalkaloids. A side effect of eating these plants is an overstimulation of the nervous system.
It takes five days to clear glycoalkaloids from your system. Edible nightshades are found in a lot of products, from potato starch to spices like paprika.

Conclusion
Some of the triggers of anxiety are directly related to food. Dehydration, depressed serotonin, and increased cortisol and adrenaline levels can contribute to or mimic the signs of anxiety.

Caffeine has caused panic attacks in people with panic disorder. Adrenaline can make you sweaty, lightheaded and your heart pound. Even changing blood sugar levels can make you feel bad.

By eliminating some of these foods, you might be able to decrease or even eliminate your anxiety symptoms. A simple elimination diet may make you feel better, and even if it doesn’t, getting rid of many of these foods will improve your overall health.

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Here’s What Happens If You Eat Ginger Every Day

Dr. HelloDox Care #
HelloDox Care
Consult

If you’re going to get hooked on any spice, make it ginger. Of course, there are tons of great spices that offer significant health benefits, but it’s tough to top ginger for the sheer number of positive attributes. And unlike other popular daily supplements, it tastes great, too. (We’re looking at you, apple cider vinegar.)

The reason that ginger is so good for you is down to a compound called gingerol. This substance is anti-inflammatory, which means it can relieve pain and swelling. It is also an antioxidant that neutralizes harmful free radicals in the body. This can reduce your lifetime risk of cancer.
We think you’ll be surprised by what happens and how good you can feel. From the lifetime goal of #4, to the support that #8 offers for a really difficult undertaking, ginger can seriously be like your best friend.

1. Conquer Acid Reflux
Acid reflux can occur based on the type of meal you ate, or simply due to your particular anatomy. Some people are especially prone to it. In any case, it is painful and disruptive! Ginger is so good at reducing acid reflux that its active substances are used in acid reflux medications.

Some research indicates that consuming ginger every day, whether in a special tea or in your food, can eliminate acid reflux all together.

2. Reduce Inflammation All Over Your Body
Inflammation is a defense mechanism that is useful when an injured or infected portion of the body needs to be isolated to limit damage to other areas. However, the inflammatory process isn’t very good at recognizing when that inflammation is helpful and when it just hurts.

So people with chronic inflammatory conditions like arthritis can experience a lot of relief from eating ginger. This same capacity makes ginger good for healing after injuries of all kinds.

3. Minimize Your Cancer Risk
Ginger is being studied extensively for its effect on cancer cells. Research has shown that it kills ovarian cancer cells more quickly and safely than chemotherapy drugs. That’s incredible news, as chemotherapy tends to cause as many health concerns as it solves.

Ginger has also been found to prevent colon and intestinal inflammation, which is a risk factor for cancers of those body parts. Watch for the results of ongoing studies on ginger and cancer!

4. Improved Digestion
Ginger doesn’t just quell acid reflux and reduce inflammation in your intestines. It can also soothe nausea. Part of the reason is that ginger is a natural antibiotic that can knock out the harmful bacteria that cause stomach upset.

Ginger is also good for stimulating saliva, which is an integral part of the digestive process. Whether you have a bug, are pregnant and experiencing morning sickness, or simply ate something that didn’t agree with you, ginger can be a real lifeline.

5. Relieve And Avoid Headaches
The anti-inflammatory properties of ginger are also helpful in treating the most common complaint of the human condition – headaches. Many over-the-counter headache medicines are in fact simply anti-inflammatories rather than actual pain relievers.

Ginger is a natural way of achieving the same end, but without the side effects of chemical formulations. In fact, studies show that eating ginger every day has the potential to stop you from getting headaches all together, even migraines.

6. Weight Loss
Weight loss is a tricky thing to accomplish. The body looks at stored fat as its emergency reserve, and really prefers not to burn it. Diet plays a big part, but a lot of the blame for your weight also goes to genetics. So it’s important to work with your body in the effort to lose weight, and ginger can be an excellent source of support.

Ginger is known to keep your metabolism chugging along, which is important because intensive dieting often slows it down. Once your metabolism slows, you are likely to regain all the weight you lost once you stop dieting. A daily dose of ginger can help prevent this problem.

7. Reduced Muscle Pain And Soreness
Another common kind of pain is muscle soreness, often caused by exercise or daily exertion. Studies have shown that ginger can help here, too. However, it doesn’t tend to immediately relieve muscle pain.

Rather, ginger taken daily can reduce the level of pain that develops and shorten the duration of healing when your muscles do become sore.

Conclusion
With all these incredible health benefits, we’re having trouble coming up with a reason NOT to eat some ginger every day. And what’s more, ginger can be effective whether raw or cooked, fresh or dried.

With a sweet and slightly spicy flavor, ginger is ideal for use in baked goods, stir fries, and fruit salads. It’s also tasty enough to stand on its own in an herbal tea. Any way you take it, ginger is a great daily habit to have.

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Health Benefits Of Coconut

Dr. HelloDox Care #
HelloDox Care
Consult

Coconut which is often regarded as the ‘holy’ fruit in Indian Hindu Mythology actually comes with many incredible health benefits. Coconut is the fruit of the coconut palm (Cocos nucifera) whose meat and water has been used in almost every Indian ritual for decades. The South Indian state of ‘Kerela’ is blessed with the highest number of coconut trees and coconut production. Other major coconut growing states are Tamil Nadu, Karnataka and Andhra Pradesh with more than 90 percent of area and production. Moreover, coconuts have been grown in tropical regions for more than 4,500 years but recently saw an increase in popularity for its flavor, culinary uses, and potential health benefits. But very few people know that coconut can actually help in controlling major diseases like diabetes, heart health and promote blood sugar control.

Let’s know about the unknown health benefits’ of coconut.

Coconut Benefits
It's highly nutritious than you think
The coconut meat and water contains protein, several important minerals, and small amounts of B vitamins. However, they’re not a significant source of most other vitamins.

Moreover, the minerals in coconut are involved in many functions in your body. Coconuts are especially high in manganese which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol.

Here are the nutrition facts for raw and dried coconut meat.

Raw coconut meat Dried coconut meat

Calories 354 650

Protein 3 grams 7.5 grams

Carbs 15 grams 25 grams

Fiber 9 grams 18 grams

Fat 33 grams 65 grams

Copper 22% of the DV 40% of the DV

Selenium 14% of the DV 26% of the DV

Magnesium 8% of the DV 23% of the DV

Iron 13% of the DV 18% of the DV

Coconut is Good for Heart Health
As per reports, consuming virgin coconut oil, which is extracted from dried coconut meat, may reduce belly fat. This is especially beneficial because excess belly fat increases your risk of heart disease and diabetes.

As per reports, a study in 20 people with obesity found the waist size of male participants decreased by an average of about 1 inch (about 3 cm) after they consumed 1 ounce (30 ml) of virgin coconut oil daily for 4 weeks. The female participants did not experience a significant reduction.

Coconut Promotes Blood Sugar Control
As coconut is low in carbs and high in fiber and fat, so it may help stabilize your blood sugar. The report says that the high fiber content of coconut meat can also help slow digestion and improve insulin resistance which can help regulate blood sugar levels as well.

Coconut Contains Powerful Antioxidants
As per reports, coconut meat contains phenolic compounds, which are antioxidants that may help protect cells from oxidative damage. The main phenolic compounds identified include.

gallic acid

caffeic acid

salicylic acid

p-coumaric acid

Enhance Your Skin and Hair Health
It’s not a new thing to tell. Coconut water helps you to get healthy hair and skin and Malayali people are a bright example of that.


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Foods and Drinks To Avoid Eat And Avoid During Cough and Cold

Dr. HelloDox Care #
HelloDox Care
Consult

Cold and cough are very common in winters and they are very annoying. Cough and cold infections usually get better within a couple of days or sometimes weeks without any treatment. By taking little precautions and by following a healthy diet plan you can easily get rid of cough and cold this winter. All you need to know is - foods or drinks to eat and avoid during cough and cold. So let's begin

What to Eat in Cough and Cold - Fruits & Vegetables
There are many fruits and vegetables that are really very helpful in curing cold and flu infections. Here are some of them;

Apples
'An apple a day keeps the doctor away' is not just a saying; this fruit actually helps in preventing illnesses like common cold. Apple contains phytochemical antioxidants, as per a study published in the Nutrition Journal. These antioxidants help improve your immunity and also reduces the risk of chronic diseases.

Bell peppers
It must be noted that Vitamin C plays a vital role in supporting your immune system. According to studies, bell peppers can also help get rid of cold quicker and faster. People usually turn to oranges to get vitamin C intake but don’t forget that peppers too has a generous amount in it. They are very versatile and can be easily included in your diet in form of salads, pasta dishes etc.

Blueberries
Blueberries are full of antioxidants that are well-known for their anti-aging effects. But, antioxidants are also helpful in protecting your body from infection & diseases and hence they are the perfect remedy to cough and cold.

Spinach
Spinach is a healthy vegetable and is said to be great for your overall health. It is not only packed with digestion-regulating fiber, but spinach also contains vitamin C. And as we told before also that Vitamin C is a powerful nutrient that can help in preventing common cold & help reduce symptoms of sickness.

Eggs
Eggs, particularly the yolks, contain high immunity-boosting nutrients. Eggs have high amount of vitamin D - a vitamin that is very important in regulating as well as strengthening immunity.

Garlic
Garlic is known as one of the best cold-curing foods. It is a powerful antioxidant with antimicrobial, antiviral & antibiotic properties. For cold and cough, garlic also offers decongestant & expectorant effects.

You can also drink fluids like

Ginger tea

Honey and lemon tea

Hot soups

Food to avoid in Cough and cold
Fried snacks
Fried snacks such as nuggets, pakoras and chips are high in fat and is not good for health. If you consume these fried snacks on regular basis then it will make your immune system weak. Hence avoid all fried items when you are having cough and cold.

Caffeinated drinks
Caffeinated drinks has to be avoided when you have cough and cold as they are dehydrating. Caffeinated drinks that you should not drink include coffee, energy drinks, cola drinks and tea.

Alcohol
Alcohol is never good for health but during cold and flu it worsens your health. Alcohol too is a dehydrating drink and that's why it should be avoided. Moreover, it affects the working of the immune system & drinking too much of alcohol makes you more likely to get infection.

Milk and dairy
It is said that milk & dairy products increases congestion and hence it must be avoided during cough and cold. Dairy products such as curd, butter etc raises the intensity of mucus. When you eat dairy products in cold and flu, there will be more mucus production that will further lead to breathing problem & headache.

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Preventing Colds, Flu, and Infections

Dr. HelloDox Care #
HelloDox Care
Consult

Colds and flu are particularly common in winter. More than 200 viruses cause the common cold.

Flu (influenza) is caused by a different group of viruses and is a far more severe health condition that can lead to death.

Antibiotics are not a suitable treatment for colds and flu because antibiotics target bacteria, not viruses.

Take steps to protect yourself from colds and flu this season.

To do this you need to:

1. get immunized and protect yourself from flu
2. cover your nose and mouth with a tissue when you cough or sneeze,
or use your inner elbow
3. throw tissues in the bin after you use them
4. wash your hands often with soap and water, especially after you
cough or sneeze
5. use alcohol-based hand sanitizers
6. clean surfaces and objects such as doorknobs, keyboards and
phones regularly
7. avoid touching your eyes, nose or mouth as germs spread this way
try to avoid close contact with people who have a flu-like illness.

If you have flu-like symptoms you should:

1. stay home from work or school
2. limit contact with other people to keep from infecting them.

No treatment will cure your cold, or make it go away more quickly, but if you get plenty of rest and stay hydrated you can expect to recover quicker.

Medication
Taking paracetamol will help to relieve your headache, muscle aches and reduce your fever.

It’s important to check the active ingredients on your medications and be careful you don’t double dose (many colds and flu medicines have paracetamol as an active ingredient).

Discuss medicines with your pharmacist or doctor before using or giving to children to make sure they are safe.

The flu vaccination can help to protect you against getting the flu.

Dr. Mayur Patil
Dr. Mayur Patil
BHMS, Family Physician General Physician, 5 yrs, Pune
Dr. Shrikant Tile
Dr. Shrikant Tile
MBBS, Gynaecologist, 10 yrs, Pune
Dr. AMITRAJ MHETRE
Dr. AMITRAJ MHETRE
MBBS, Pediatrician, 7 yrs, Pune
Dr. Akash Kadam
Dr. Akash Kadam
BDS, Dentist Oral Medicine Specialist, 4 yrs, Pune
Dr. Lalit deshmukh
Dr. Lalit deshmukh
BHMS, Family Physician, 14 yrs, Pune
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