• Hemi B

Updated: Jun 9, 2020

Lost weight recently, only to find that it's found you again? Seems like a hide and seek which one cannot win, most times.

So why does it happen? Why do we regain the weight we lost?( Most times with a tremendous effort and sacrifices) It comes back so quickly and in some cases the regain is more than the starting weight prior to the weight loss journey.

The answer may lie in something known as Metabolic Adaptation.

It means that our bodies actively adjust our metabolism and bring about Adaptive Thermogenesis, which in turn slows down our Resting Energy Expenditure and our Non Resting Energy Expenditure as well.

(REE and nREE are the measures that let us know how many calories an individual uses for daily maintenance)

There are other neuro endocrine factors as well, such as leptin (a protein found in fat cells, that signals the brain that you are full) levels may not stay optimised, resulting in lack of satiety after a meal.

The thyroid stimulating hormone also sees a decline, resulting in lowered levels of essential thyroid hormones that are necessary for balancing energy expenditure.

Simply put, the more weight we lose, at least initially, our body tries to reduce the energy expenditure in an effort to hold on to the weight. This is usually the case in individuals who go through a rapid weight loss.

My take on this Yo Yo weight loss and gain is this:

  • The longer one has been at an increased weight, the more the body will oppose a significant weight loss.

  • The faster one tries to lose weight, the higher the chances of weight regain, in addition to other neuro endocrine problems.

  • Reasonably paced weight loss under supervision, if possible, is the best for long term weight reduction.

  • As you are reducing your weight gradually, you needs to ensure that your nutrition is on point (with whole foods first and any supplements needed next).

  • Increase your activity levels to adapt to the reduced Resting Energy Expenditure (REE) during your weight loss journey.

Till next time,

Stay Healthy

Stay Happy

Mitun De Sarkar

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  • Hemi B

If you have not guessed it by now, the C stands for the superhero Vitamin C. Superheroes fight the bad guys right? In this case the bad guys are free radicals and pathogens, that can cause infection, inflammation and a host of other health issues.

And though there are other essential vitamins and minerals which are necessary for good health and to fight off free radicals and infections, the one which is head and shoulders above the rest is Vitamin C.

It is a potent antioxidant and a co-factor for a family of bio-synthetic and gene regulatory enzymes. Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress.

The immune system is strongly influenced by the intake of nutrients.

Thus a vitamin C deficiency results in a reduced resistance against certain pathogens whilst a higher supply enhances several immune system parameters

Currently the RDA (recommended daily allowance) is inching towards 90-100mg a day mark, up from previous RDA of 60mg (which is just about enough to prevent Scurvy, an older disease which was caused due to Vitamin C deficiency)

My take on Vitamin C is:

  • Eat a diet that is nutritious and colorful (not the artificial colors), the colors in food that signify high vitamin C content are orange, red and yellow. e.g Yellow and red peppers, all forms of citrus fruits.

  • Eating fresh fruits and vegetables is the best way for getting Vitamin C in your diet as the complementing micro nutrients in them help in many other ways and they are delicious too.

  • Even though the RDA is at 90-100mg, I recommend taking a simple slow release, low dose (250-500mg) supplement. Particularly if you are unable to get adequate intake of fruits and vegetables in your diet and if your work exposes to environmental hazards (dust, pollution, air conditioned closed space).

  • More is not better. Intake of more than 2000mg or 2g of Vitamin C a day may cause nausea and diarrhea. In patients with thalassemia or hemochromatosis it may promote iron overload.

Till next time,

Stay Healthy

Stay Happy

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  • Hemi B

Updated: Jun 2, 2020

As if living with diabetes was not stressful and cumbersome enough, now the Covid 19 pandemic has increased the stakes even higher.

It has been known for a while that having diabetes (both type 1, which is an auto immune disorder and type 2, which is lifestyle based) raises the risk of influenza and related secondary infections, such as bacterial pneumonia. Poor glycaemic (blood sugar level) control impairs several aspects of the immune response to viral infection and also to the potential bacterial secondary infection in the lungs.

Researches around the world are showing that having diabetes increases the chances of Covid 19 complications.

Majority of the patients with diabetes, particularily type 2, are also either overweight or obese. Obesity increases the risk of infection via abnormal secretion of adipokines and cytokines.

Stress also has an adverse effect of raising blood sugars and although in these times stress can seem unavoidable, we have to remind ourselves of the most valuable commodity that needs protecting - your health.

My take on diabetes and pandemics is this

  • Both type 1 and type 2 diabetics must follow their doctor's advice and ensure they take adequate precautions (hygiene practices and social distancing) to avoid Covid 19 infection in the first place. If symptoms are present, contact your healthcare providers immediately.

  • Type 2 diabetics can additionally take measures to ensure their glycaemic response to food and drink is managed.

  • Get plenty of non alcoholic, low sugar fluids (unless there are kidney complications, if so, contact your specialist for further advice on fluid consumption). Plain water with a bit of lemon and mint is best.

  • Practice meaningful stress reduction by your favourite means. It could be meditation, yoga, playing music, dancing, painting..the list is yours to make.

  • Get exercise in whichever form that suits your residence and maintains social distancing.

  • As always and more so during the pandemic, maintain a sensible healthy eating regimen. Ensure your diet consists of foods with low GI (glycaemic Index), e.g. Oats, most vegetables, some fruits like blueberries and oranges.

  • Avoid high sugar content foods, simple refined carbohydrates and sugary drinks.

Diabetes has been managed well through medical advancements and lifestyle adjustments for a while now. The pandemic has exposed it as a weak link in our immune response. I cannot stress enough the importance of following social distance guidelines and the hygeine practices recommended by WHO and other governmental agencies.

Till next time,

Stay Healthy

Stay Happy

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