In this episode of Health 360, we dive into the biggest health trends making headlines in India and around the world — from the benefits of eating dinner early and warnings about energy drinks, to tips for preventing breast cancer and whether raw milk is actually good for your skin.
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00:00Hello and welcome to a brand new episode of healthy 60 early dinner by 6 p.m. or 7 p.m.
00:23Is that for you? Why is there a red flag on energy drinks? How can one prevent breast cancer or detect this most common type of cancer early? Is raw milk for your skin a good or a bad choice?
00:39This week healthy 60 is focusing on the biggest trending health and wellness stories from India and outside. I'm Sneha Murdani. This is healthy 60 and these are the viral trends in health and wellness this week.
01:09Early dinners are quickly becoming the option for many. Dinner as early as 5 p.m. is a host of benefits or is it just hearsay? It's just a fad. We ask the experts and put together this report for you.
01:35Do you ever feel extremely energetic, less bloated and very good? You sleep well if you have dinner 2-3 hours before you go to bed.
01:46Well that feeling is actually rooted in science. Well if you're having dinner even by 5 o'clock sometimes it helps your body and your mind.
01:57Experts say it's extremely beneficial and this is something that a lot of people nowadays have started to do.
02:05Eating earlier allows your digestive system more time to break down and absorb nutrients before you sleep reducing the risk of indigestion or acid reflux.
02:27Eating early gives your body enough time to digest, preventing discomfort or disturbances during sleep which leads to deeper more restful sleep.
02:38There are now a lot of research to say that following the body's circadian rhythm which says that in the morning the certain hormones like insulin are much more active and post 6 o'clock there are certain hormones specifically like your melatonin and all become active.
02:56So if you are eating through the night the melatonin level decreases and that obviously disrupts your sleep whereas on the other hand if you can eat an early dinner and then go on a fasting the melatonin increases in your body level and that can actually induce a very good sleep.
03:13It helps with weight management.
03:18If you eat an early dinner obviously you are into a long fasting period so what has been seen is that over a period of time the binging goes down so therefore intake of the so called high calorie and the processed food is much less.
03:32Second we also get to see that when you eat an early dinner the insulin sensitivity improves and the resistance goes down which is a very important factor in weight gain and third is of course the digestion is much more improved.
03:45So doing an early dinner and ideally the quality of the dinner should be very much looked into which is like a high protein with high fiber that will actually aid in a better digestion and also look into a weight loss.
04:02Eating earlier in the evening aligns with your body's natural circadian rhythm helping your metabolism to function more efficiently and burn calories more effectively.
04:14It regulates blood sugar levels.
04:19When you have an early dinner the insulin sensitivity improves, the resistance goes down and also because you are having an early dinner the binging which happens during the night will actually stop.
04:30So in the long run there will be a better sugar control there will be a weight loss also and the insulin sensitivity will improve.
04:39It improves mental clarity, allows your body to focus on repair and rejuvenation rather than using energy to digest your food leading to better mental clarity the next day.
04:51So when we have an early dinner it has been seen that over a period of time the binging of food which is generally seen during late nights and the kind of food usually people binge is usually the very high calorie foods and the processed foods.
05:18So over a period of time if you get into a disciplined kind of diet wherein you try to have your dinner by around 7.38 you will see that the amount of binging will go down and hence the overeating will definitely go down.
05:31Having an early dinner postures a consistent eating schedule which can improve overall health by promoting regularity in your eating habits.
05:43Well having a well balanced meal which has all the nutrients, vitamins, it has a probiotic, it has salad, it has what you require early in the evening which is your last meal of the day is going to prevent this temptation to reach out for unhealthy snacks, salty or sugary items.
06:04That is a temptation that is a temptation that you clearly can resist. It will not lead to midnight hunger packs. Trust us in that.
06:11Punjab has recently banned energy drinks near schools and school canteens. Not just Punjab, there is chatter across all the adverse impacts that these drinks have.
06:28So why the red flag and should you be consuming these energy drinks.
06:33We will separate the fact from the fiction and tell you what the truth is.
06:38This is a popular energy drink. This drink is supposed to give you the wings.
06:45But it also makes you fall with a thumb.
07:02These drinks when consumed indiscriminately can spell serious trouble.
07:06Recent reports indicate serious side effects due to over consumption of energy drinks like the death of this 28-year-old fitness
07:14enthusiast who was said to be hooked to it.
07:19It is very important to understand the nutritional composition of what are the ingredients which are added into the can.
07:25Most of the time, whenever we see the ingredients, it is loaded with a lot of caffeine to the tune of almost about 50 milligrams to almost as high as 300 milligrams.
07:35And also there would be some sugar added either in the form of the normal sugars which is again maybe as high as almost 50 grams or it can be in terms of a natural sweeteners or the sweeteners which we have in the market.
07:48Now, these ingredients do have an impact on the health over a period of time.
07:53So, I would not say that it will lead to the death but definitely taking them over a period of time will impact the health.
08:00In terms of your heart health, in terms of the gut health definitely gets affected taking these cans for a longer period of time.
08:08Energy drinks like these contain excessive sugar, excessive caffeine and artificial flavours which are terrible for your health.
08:19The most important ingredient which is there in the energy drink is caffeine.
08:22Now, we know when caffeine taken within the permissible limit is absolutely safe and can be taken on a regular basis.
08:29But when there it is being taken on a very high amount and usually when we see in the cans the amount is as high as about 300.
08:38The ADAs and the FDAs have given an upper limit of not taking caffeine more than 400 milligrams in a day and that definitely has an effect on the health.
08:48So, therefore one should be very very careful in taking the quantity which they are taking and also read on to the labels to see exactly the amount of caffeine which is present in them.
08:59Well, here are a few reasons why they can be bad for your health.
09:04Energy drinks often contain large amounts of caffeine which can lead to dehydration, increased heart rate, high blood pressure, over consumption can cause anxiety, insomnia and in extreme cases heart problems.
09:19So, when caffeine taken within the range as permitted by the FDA and the FACCI and the IEDA what we see is that they are in fact good and do not cause any harm.
09:31But when taken in excess amount can have various effects in the body.
09:35So, first being it affects the heart health.
09:37So, we do get to see in a higher amount of palpitations, arrhythmias which are very very common when somebody is taking excess amount of caffeine.
09:46Also, it has been seen that taking excess amount of caffeine can cause anxieties, can cause a lot of depressions and also it might show the high peaks and the lows in one's behaviour.
09:58So, one should be very much aware of the amount which is being taken on a daily basis and if taken within the permissible limit, it's not a problem at all.
10:07Many energy drinks are loaded with sugar that contributes to weight gain, increases the risk of type 2 diabetes and can lead to tooth decay.
10:19In rare but serious cases, these drinks can contribute to irregular heartbeats or even heart attacks.
10:25Particularly in those with underlying heart conditions or when combined with alcohol or other stimulants.
10:32Caffeine can also disrupt your system for many hours.
10:35Consuming energy drinks too late in the day can interfere with your ability to sleep, leading to a cycle of fatigue.
10:43Caffeine can have a diuretic effect which increases the need to urinate, can lead to dehydration.
10:51Many people don't realise how much caffeine and sugar they are consuming in a single serving.
10:56Multiple energy drinks in a day can push you beyond safe limits for caffeine intake.
11:02It can push up sugar levels in the young.
11:05Most of the energy drinks which are available are loaded with sugar.
11:09And the amount of sugar in a can can be as high as almost about 50 grams which is equivalent to almost 10 teaspoons of sugar.
11:17So if somebody is consuming one can, they are probably taking about 10 teaspoons of sugar.
11:23Also in case if they are not loaded with sugar, they actually are replaced with artificial sweeteners.
11:29And we know for sure that artificial sweeteners if taken for a longer period of time have a great impact on the health of an individual.
11:36Specifically now their research to show that it has a direct impact on the gut health.
11:40So one needs to be careful when taking these energy drinks, both in terms of simple sugars or replaced by the artificial sugars.
11:49Both would have an ill effect on the health.
11:53Energy drinks can lead to a crash of energy.
11:57But according to the various boards, it has been said that if anybody is taking caffeine which is more than 400 milligrams per day,
12:05it would have a direct impact on the health.
12:08And as suggested, mostly the kind of symptoms which are seen is with regards to the heart health.
12:13So there is an increased palpitation, arrhythmias, increase in the blood pressure.
12:17And also it would have an effect in terms of the mental health.
12:20There is too much of anxieties and it can also lead to depression over a long period of time.
12:25Well if you want sustainable energy, the solution is not in this can.
12:44It is in good hydration, a good diet and plenty of rest.
12:48Did you know that breast cancer is the most treatable yet the most common type of cancer among women in India.
12:56But a simple test can help in early detection.
12:59One in a hundred women above the age of 45 in India go for this simple test.
13:06That is a mere 1%.
13:08So are mammograms risky?
13:11What's the problem here?
13:13Are they painful?
13:14Why are women avoiding them?
13:16We will tell you more in this report.
13:28Back to the battle.
13:30That's how Tahira Kashyap, author, filmmaker and wife of actor Ayushman Khurana opened her emotional Instagram post.
13:39Revealing that her breast cancer has returned.
13:42In 2018, she courageously fought through an aggressive form of breast cancer.
13:48She was open and outspoken about her journey back then and she is continuing to share her experience even now.
13:56In a most recent post, she has emphasized on the importance of regular mammograms.
14:01But the big question is, why are Indian women avoiding mammograms?
14:09First and foremost, breast cancer is the most common cause of death in women in India.
14:15And also all over the world.
14:17Lack of awareness is definitely the first cause that people don't go ahead with screening mammography for breast cancer.
14:24Another thing is that as you know, females generally pay lesser attention to their health in India.
14:31She usually keeps her health, her own health at a back seat.
14:35So that is another cause that a female is mammography or cervical cancer screening or other cancer screening or generally other health problems are ignored when it comes to a female.
14:47Fact is that mammograms nowadays are safe, emitting even less radiation than what a small chest x-ray does.
14:58The modern techniques of radiations are pretty very very very safe, very little dose of radiation is involved.
15:05And nowadays just to continue, there are many AI based newer devices are also coming which are being used for testing, screening and so far the results are good.
15:17Maybe in future they might replace the mammography also.
15:20But as of now mammography is the gold standard, go get screen and don't fear the radiation.
15:28Experts say mammograms are our best bet to detect this form of cancer.
15:35World over mammogram is a gold standard for screening.
15:39But yes, in India the incidence of the women who are being screened is very very low.
15:44Probably it's lack of awareness.
15:47So who should get mammograms done and how frequently?
15:52Every female above the age of 40 has to get a mammography done once in two years for sure.
15:57If you are at a higher risk of breast cancer that means that you are BRCA1 or BRCA gene mutation positive or your sister or your mother has had or any relative has had breast cancer in the past.
16:11Then you are at a higher risk then you have to get it done annually.
16:15Why does breast cancer relapse?
16:20So cancer relapse due to secondaries or incomplete treatment or incomplete removal of the cancer cells.
16:28So that is the most common cause of this thing that probably the cancer cells went and got deposited in some part of the body other than the main cancer site.
16:37So that those cancer cells will start growing in some other part of the body.
16:41So then the cancers will relapse in a secondary form.
16:46Tahira's message is more than just an update on her health.
16:49It's a wake up call for every woman, every daughter, every mother.
16:55If you are over 40 or have a family history of breast cancer, talk to your doctor.
17:01Schedule that mammogram.
17:03Because early detection equals protection.
17:07It's time for a quick commercial break here on the show.
17:11Much more news in just a bit.
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18:36Milk is rich in calcium, good for your bones.
18:48But we've heard this forever, have we not?
18:51But what if I tell you that nowadays, raw milk is being seen as a perfect product for your skin care.
18:57Celebrities swear by it.
18:59And so does Shobita Dhulipala.
19:00Vanit Paltrow is not giving up on raw milk either.
19:14Raw milk as a skin care remedy isn't exactly new.
19:18It's resurgence this year has been fueled by Bollywood celebrities and Instagram skin influencers.
19:26Meera Rajput Kapoor, the entrepreneur and wife of Bollywood star Shahid Kapoor has openly shared her love for raw milk.
19:34Tell me what did you do in the beginning when you started off?
19:39Like I've seen you putting milk and getting your regular facials and really taking care of your skin.
19:46Like you've always been very particular about looking after.
19:49But basically I've kept it always simple.
19:51I've kept it simple.
19:52I've kept, I've used main, my main thing is milk.
19:57Actress Shobita Dhulipala, known for her glamorous and natural beauty approach,
20:02also incorporates raw milk into her skin care routine, raising its simplicity and exfoliating properties.
20:11Raw milk is often used as a toner or a part of elaborate facials.
20:15with claims that it helps fade acne marks, improve skin glow and even deal with hyperpigmentation.
20:23So should you try this at home?
20:27See, raw milk is basically a mild exfoliant and it has been used since ages on the skin.
20:35In India, it's a very common trend that, you know, people do a lot of DIY and they use it themselves.
20:40If you go in the history, even in Roman literature, it's mentioned that Cleopatra used to bathe with the donkey milk.
20:47While raw milk has been used for centuries as a natural skin care solution, experts have mixed feelings about its benefits.
20:57There are concerns about the use of raw milk causing bacterial contamination.
21:03See, when we are saying raw milk, raw means it is actually raw.
21:10So, it is not pasteurized.
21:11So, it has all the bacteria you can think of like E. coli, Salmonella, Listeria.
21:16So, if you have a sensitive skin or your barrier is actually disrupted, you can get infections also due to raw milk.
21:23So, as a dermatologist, I would not advise to use it like a DIY for everybody.
21:27Experts say instead of using raw milk, opt for products with properly formulated ingredients that offer proven results such as lactic acid serums which provide gentle exfoliation and skin brightening without the risk of bacterial infection.
21:45All right, in our frequently asked questions, we asked our experts this time around about pap smear tests.
21:52So, who needs a pap smear test for early detection of possible cancer of the cervix?
22:00Listen in.
22:01So, cervical cancer is the second most common cancer in females in India and every female above the age of 30 has to get pap smear done once in 3 years.
22:11The other question that people ask is whether women who are menopausal, who have reached menopause require a pap smear test?
22:20Of course, you need a pap smear for sure.
22:23If you have got regular pap smears done once in 3 years till the age of 65, then you can either lower down the frequency or completely stop getting the pap smear done because the chances are very less that you will develop cervical cancer after the age of 65.
22:37A lot of women who have had a complete hysterectomy ask this question if a pap smear test is required.
22:44So, if you have had a complete hysterectomy, that means you have got uterus removal done, ovary removal done, cervix removal done, all parts of the female genitalia are removed already.
22:55Then you do not have to get a pap smear done.
22:58Unless you had got it removed for cervical cancer only, then you will have to do a regular check-up, otherwise no need.
23:05How frequently should a woman go in for a pap smear test? Listen in.
23:09Pap smear should be done once in 3 years till the age of 45, then you can do it once in 2 years till the age of 65 and then you can completely not do it if you have had negative results till now.
23:24There is a lot of conversation about the digital eye. What is the digital eye? We asked our experts.
23:31Our eyes are becoming digital. You see, we are working, our children are working on screen, they are working on monitors, they are working continuously, they are watching TV.
23:46So, this has led to a surge in dry eye, eye fatigue, resurgence of myopia in a very big way and blurred vision and the eyes are getting very, very overly used.
24:06Very soon, 50% of the world will be myopic. A lot of people will develop these eye problems. What can we do to prevent it?
24:15The best way is to follow the 20-20-20 rule means every 20 minutes, look at 20 meter distance for and give a break for 20 seconds.
24:27Then you should encourage yourself, your children, your colleagues to go out and play in sunlight. Decrease the screen time as far as possible.
24:41And eat healthy, live healthy lifestyle, do some exercises and physical activity also increase the good hormones in our body.
24:54And that directly or indirectly decreases all these ailments.
24:59Well, that brings us to the end of this edition of Healthy 60. We hope you enjoyed watching the show as much as we did, putting it together for you.
25:07You can find all these reports and much more up on our website, that's indiatoday.in.
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25:30Thank you so much for watching. Take good care of yourself. Bye for now.
25:34Bye for now.
25:41Transcription by CastingWords