Stress eating is a familiar habit for many of us, as we often turn to comfort foods during challenging moments. When stress strikes, the body craves soothing sensations, leading to impulsive choices that are often high in sugar or fat. While these foods might offer temporary relief, they also come with long-term consequences.

However, Dr Jason Singh, a primary care physician in Virginia, offers a refreshing alternative to typical stress eating: frozen grapes. With a blend of science and practicality, this method not only satisfies cravings but also provides a host of physical and mental health benefits.

Why Do People Stress Eat?

When under stress, the body releases hormones like cortisol, which can intensify hunger and cravings, particularly for high-energy foods that offer quick satisfaction. Stress eating, therefore, becomes a quick fix that provides temporary relief, with comfort foods creating a “reward” by releasing dopamine—a neurotransmitter that promotes pleasure.

Unfortunately, this cycle often leads to overeating and emotional dependency on food as a coping mechanism. Healthy alternatives, like frozen grapes, can help manage this urge without compromising health.

Dr Singh recommends using frozen grapes as a way to manage stress-induced cravings. This approach is more than just a substitute for sugary snacks; it’s a scientifically-backed method that triggers pleasure and relaxation responses in the brain.

Here’s how it works:

1. TRPM8 Receptors and Dopamine Release

When a frozen grape melts in your mouth, the cold sensation activates transient receptor potential melastatin subtype 8 (TRPM8) receptors. These receptors, typically activated by cool temperatures, initiate a pleasurable response by releasing dopamine—a neurotransmitter linked with feelings of reward and pleasure. This reaction can mimic the “high” people seek during stress, making frozen grapes a powerful alternative to unhealthy snacks.

2. Anti-Inflammatory Effects and Stress Relief

TRPM8 activation also suppresses the release of CGRP, a neuropeptide that depletes dopamine in the brain. By reducing CGRP levels, frozen grapes help maintain dopamine levels, keeping you feeling satisfied and relaxed. They also boost interleukin-10, an anti-inflammatory protein that helps the body respond more effectively to stress, reducing inflammation and enhancing your mood.

3. Impact on the Parasympathetic Nervous System

The cooling sensation from frozen grapes doesn’t just make you feel refreshed; it actually activates the parasympathetic nervous system, which is responsible for “rest-and-digest” functions. This leads to a decrease in heart rate, lowered blood pressure, and reduced cortisol levels, allowing your body to relax and enter a state of calm. In this way, frozen grapes do more than satisfy cravings—they also contribute to overall stress reduction.

4. Fullness and Satiety

Finally, the simple act of chewing frozen grapes helps trick the brain into feeling satisfied. The chewing motion stimulates the salivary glands, creating a sensation of fullness that can help prevent further cravings. Grapes are relatively low in calories, with a cup containing only 62 calories, making them a guilt-free snack for those looking to control their weight.

Health Benefits of Grapes

Frozen grapes are not only a delicious treat but also pack a wealth of health benefits. Here’s a closer look at why you should consider adding frozen grapes to your diet:

- Frozen grapes are a guilt-free treat, with only about 62 calories per cup. They are hydrating and satisfying, making them an excellent alternative to high-calorie snacks, especially for those looking to manage their weight.

- Grapes are packed with antioxidants, particularly resveratrol, which supports heart health by reducing inflammation and protecting against oxidative stress. Frozen grapes retain these beneficial compounds, offering a nutritious boost to your diet.

- The cold temperature of frozen grapes can help activate TRPM8 receptors in the mouth, leading to the release of dopamine and promoting relaxation. This cooling sensation can also trigger the parasympathetic nervous system, reducing stress and calming the body.

How to Make Frozen Grapes

Making frozen grapes is simple and requires minimal effort.

• Start by washing fresh grapes thoroughly under cool water to remove any dirt or residue.
• Pat them dry with a clean towel.
• Next, spread the grapes in a single layer on a baking sheet lined with parchment paper, ensuring they don’t touch each other.
• Place the baking sheet in the freezer for about two to three hours, or until the grapes are completely frozen.
• Once frozen, transfer the grapes to a resealable bag and enjoy as a refreshing snack.

Frozen grapes are more than just a refreshing snack—they’re a scientifically supported way to curb stress-induced cravings. With benefits ranging from dopamine release to stress reduction, they offer a tasty and healthy alternative to traditional comfort foods. So, the next time you feel the urge to stress eat, reach for some frozen grapes and let their cool, calming effects work their magic on your mind and body.

For many, almonds are just that 4 pm snack when the stomach growls. But according to recent research published in The Journal of Nutrition, eating over 60 grams of almonds every day does a lot more than kill hunger pangs. It can actually protect your DNA and reduce oxidative stress, one of the invisible troublemakers behind ageing, inflammation, and disease.

The science behind almond power

Oxidative stress sounds complicated, but it is essentially what happens when your body is flooded with harmful free radicals, unstable molecules that damage cells and speed up ageing. Over time, this silent chaos chips away at your health, increasing your risk of chronic illnesses.

These nutrient-dense seeds are loaded with vitamin E, healthy fats, flavonoids, and antioxidants. Together, they form a cellular defence squad, fighting off free radicals and keeping your DNA intact.

As the study explains, people who ate over 60 grams of almonds daily experienced significant improvements in antioxidant status. This reduced key biomarkers of oxidative stress, which directly translated into healthier DNA and better-protected cells.

Building on earlier research

This is not the first time almonds have flexed their protective powers. A landmark randomised controlled trial tested 84 grams of almonds daily in young male smokers—arguably one of the toughest environments for oxidative damage. The results were striking: oxidative DNA damage dropped by about 28 per cent, lipid peroxidation (fat damage in the body) fell by 34 per cent, and DNA strand breaks decreased by 23 per cent. Even more impressively, antioxidant enzyme activity improved.

In other words, almonds worked even when the odds were stacked against them, laying the groundwork for current findings. The latest study reinforces that almonds are not just heart-healthy; they may actually slow down cellular wear and tear.

Why 60 grams daily is the magic number

You have probably heard health gurus praise almonds for brain function and heart protection, but this study sets a new benchmark. Sixty grams is not just a casual handful tossed into a trail mix. We are talking about 40 to 45 whole almonds, a deliberate daily serving.

At this intake, almonds hit what researchers call a “protective threshold”. The bioactive compounds reach levels strong enough to reduce DNA damage, combat lipid peroxidation, and boost antioxidant defences. Eating fewer almonds still has benefits, but the full protective effect seems to kick in once you cross that 60-gram line.

How to include 60 grams into your day

Sixty grams is roughly two servings, and with a little creativity, you can spread them throughout your day without it feeling like a chore.

• Snack smart: Keep a small container of raw or roasted almonds at your desk for mid-morning or late-afternoon cravings.
• Smoothie upgrade: Blend a handful of almonds or a spoonful of almond butter into your morning smoothie for creaminess and a nutrient boost.
• Breakfast crunch: Sprinkle chopped almonds over oatmeal, yoghurt, or cereal bowls.
• Lunch and dinner twist: Add slivered almonds to salads, curries, or stir-fries for crunch and texture.
• Spread the love: Swap your usual toast topping for almond butter, or use it as a dip with apple slices.
• Nutty mixes: Combine almonds with walnuts, cashews, and pumpkin seeds for a satisfying trail mix.

Beyond DNA: the bigger almond picture

Protecting your DNA might sound like something out of a sci-fi novel, but it is central to long-term health. When your cells are safeguarded from oxidative stress, your immune system works better, ageing slows down, and inflammation is kept in check. That means fewer wrinkles, stronger defences against disease, and an overall boost in energy and wellbeing.

And let us not forget the classic almond benefits: better heart health, improved cholesterol levels, enhanced brain function, and more stable blood sugar.

Protein has earned a reputation as the building block of life, and for good reason. As one of the three essential macronutrients, alongside carbohydrates and fats, it plays a critical role in keeping your body functioning. From oxygen transport and immune defense to nerve signaling and tissue growth, protein is involved in nearly every system in your body.

But while it’s clear that protein is important, a question often comes up: Can you have too much of it? Let’s break down what the science says about protein requirements, and whether eating more than your daily share poses real risks.

How Much Protein Do You Really Need?

Your protein needs aren’t one-size-fits-all. They depend on several factors: your weight, age, physical activity, body composition goals, and overall health status.

The Recommended Dietary Allowance (RDA) for the average adult is 0.36 grams per pound (0.8 grams per kilogram) of body weight. This amount is generally enough to meet basic nutritional needs for most sedentary adults.

However, experts suggest that people who are physically active often need more, anywhere from 0.54 to 0.9 grams per pound (1.2–2 grams per kilogram) per day. Athletes may even require higher amounts to support muscle repair and performance.

Certain groups, such as pregnant or breastfeeding individuals, older adults, and people recovering from illness or injury, also have increased protein needs. For example, during pregnancy, the recommendation rises to about 0.5 grams per pound (1.1 grams per kilogram).

Are High-Protein Diets Harmful?

For years, concerns have circulated about the safety of high-protein diets, particularly regarding their potential impact on the kidneys, heart, and bones. But research suggests that many of these fears are unfounded — at least for healthy individuals.

Heart Health

Some worry that consuming too much protein, especially from animal sources, might raise the risk of heart disease. However, large-scale studies have not found a consistent link. One study involving over 12,000 adults found no association between animal or plant protein intake and heart disease risk. Similarly, reviews in 2020 and 2023 concluded that high protein intake was not connected to increased risks of stroke, cardiovascular death, or other heart-related conditions.

Bone Health

Earlier research hinted that high-protein diets might weaken bones by increasing calcium loss. Yet more recent evidence shows the opposite. A 2019 review of 13 studies found that higher protein intake — above the current RDA, was linked to stronger bones and a reduced risk of hip fractures. Since protein makes up over one-third of bone mass, adequate intake, alongside calcium and vitamin D, supports skeletal health.

If you’re thinking about ramping up your protein intake, the key is balance and individualization. While high-protein diets appear safe for most healthy people, your exact needs depend on your lifestyle, age, and health conditions.

Working with a registered dietitian or qualified healthcare provider can help you find the right amount for your body while ensuring your diet stays balanced with other nutrients. After all, protein is powerful, but it works best as part of a well-rounded eating plan.

If you think “healthy eating” is just about protein shakes, cutting carbs, and stocking your fridge with probiotic shots, celebrity nutritionist Rujuta Diwekar wants to have a word with you. Known for guiding Bollywood’s biggest names, including Kareena Kapoor, Rujuta is famous for her practical, grandma-approved advice. In her August 11 Instagram post, she listed five signs your diet is not only unsustainable but also joyless. And her antidote is simple: good old home-cooked food.

1. Protein Overload

2. No Spice, No Fun

3. Portion Panic

4. Festivals Feel Like Cheating

5. Gut Health Overload

Ironically, over-focusing on “gut health” can stress your digestive system further. Sometimes, what your stomach really needs is not a lab-formulated elixir but a home-cooked khichdi and curd.

Why Home-Cooked Food Wins Every Time

Why? Because home-cooked food naturally ticks all the boxes; it is balanced, economical, and emotionally grounding. It does not just help you lose weight; it helps you stop making weight loss the centre of your life.

A plate of fresh roti, ghee-topped dal, sabzi, and a little pickle is not just dinner; it is tradition, nutrition, and comfort, all in one. Plus, it is far cheaper than imported almond flour or cold-pressed mushroom juice.

Rujuta’s five red flags are a reminder that eating well should add to your life, not shrink it down to a list of forbidden foods.