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.

Adding frozen grapes into your diet is simple. Keep a bag of grapes in the freezer and reach for a handful whenever you’re feeling stressed. They’re easy to eat, delicious, and far healthier than other sugary options. This simple habit can help you manage stress, curb unhealthy cravings, and improve your overall well-being.

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.

Everything Korean today is a trend. Among all these trends, there is a Korean diet which is going viral because it claims for a rapid weight loss, that too in just 4 weeks!

The diet came on the program called "Switch On Diet", which is created by Dr Yong-Woo Park, known for treating obesity for the last 33 years. The diet "aims to return metabolic abnormalities to normal weight through 4 weeks of practice". The diet claims to promote fat loss and muscle mass retention.

So, What Is This Switch On Diet?

This diet focuses on intermittent fasting and gut health optimization. The diet mainly comprises of protein-heavy meals and also emphasizes on hydration, notes New York Post.

Rule Of Thumb For Switch On Diet

The basic rules include:

• Drink eight glasses of water or two litres of water
• Get at least six hours of sleep
• Consume nutritional supplements
• Practise 10-14 hours of intermittent fasting
• Perform high-intensity workouts at least four times a week
• Have dinner at least 4 hours before bedtime

The program also advises against coffee intake and suggests that one must limit caffeine and alcohol consumption, along with processed food and sugar. The diet also restricts carbohydrates to allow the body to enter a state of ketosis, which is a metabolic state characterized by rapid levels of ketone bodies in the body tissues, which are pathological in conditions, such as diabetes, or the consequence of diet which is very low in carbohydrates. This is when your body burns fat for energy instead of glucose.

How Can You Follow This Diet, Weekly?

Here's a weekly overview of how this diet could be followed:

Week 1 - Detox And Gut Cleansing

The first week focuses mainly on detoxing your body and cleansing your gut. Participants in this phase thus consume protein shake four times a day, for three days. Probiotics too play an essential role by emptying stomach. This is also followed by at least an hour of walking.

What Is Allowed: Cabbage, cucumbers, broccoli, tofu, and unsweetened yogurt. Participants can also consume fish, chicken, pork, eggs, low-fat meat. However, flour, dairy and coffee are not allowed.

Week 2 - Intermittent Fasting

During the second week, participants start fasting for one day, for a total of 24 hours. This fast is broken with a high-protein dinner.

The meal afterwards include a daily lineup of two protein shakes, low-carbs meal, which also includes rice, vegetables, and a no-carb dinner, which is high in protein.

What Is Allowed: White rice, legumes, and a cup of black coffee.

This phase mainly focuses on muscle recovery, and so high-intensity workouts are avoided during this time.

Week 3 and 4 - Fat Burn

In the last two weeks is when the diet goes in its full fledged mode. This is when the focus is solely on the fat-burning process. The week 3 is started with two non-consecutive 24-hour fasting periods. In week 4, these fasting days are up by one extra.

What Is Allowed: Two shakes a day and two low-carbs meal. You can have pumpkins, cherry tomatoes, chestnuts, and berries.

Post-exercise, carb-dense foods like sweet potatoes and bananas are encouraged.

Maintenance is the key

Even after the program is finished, it is important that people maintain their results with a 24-hour fast and a 14-hour fast window once a week.

Coffee is one of the most popular drinks in the world. On an average an American drinks about 240 milliliter of coffee in a day and a cup of it generally has about 120-180 milligrams of caffeine. The relationship between caffeine intake and people with diabetes has always been up for debate. According to Mayo clinic, caffeine can affect the way your body uses insulin, which could lead to higher or lower blood sugar. While some experts say that it is safe for them to drink coffee in moderation, it depends on each person differently.

If you are a regular coffee drinker, and do not know how to get rid of the habit, this suggestion by Diabetes UK may be of use to you. As there is a common belief that the risk of a person developing type 2 diabetes is based on what kind of diet and lifestyle they follow. When you are at risk of it, you have to make some necessary changes in order to lead a relatively healthy life.

Diabetes UK suggests a surprising switch: choose tea or coffee instead of fruit juice. If you can drink these hot drinks without adding extra sugar, it could be a simple way to reduce your risk of type 2 diabetes.

How Is Coffee Better For Type 2 Diabetes Than Fruit Juice

People with type 2 diabetes have to avoid many things including foods that are perceived to be healthy but tend to have lot of natural sugar. Fruit juices might seem healthy compared to coffee, but many popular brands have a lot of added sugar. Even juices made only from fruit can still have a lot of natural sugars. Experts on diabetes say it's better to eat whole fruits like apples, grapes, and berries instead of drinking their juice. Whole fruits have fiber, which helps your body absorb sugar slowly and stops the quick sugar rushes you get from juice.

We know that fizzy drinks and energy drinks with lots of sugar are linked to problems like type 2 diabetes. Giving up caffeine from these drinks can be hard. If plain tea or coffee doesn't appeal to you, try versions with fewer calories or no added sugar. This can help satisfy your cravings without increasing your diabetes risk. Diabetes UK also points out that even losing a small amount of weight, like 1kg, can help lower your risk.

Important Point To Keep In Mind

It's important to remember that some things that increase your risk of type 2 diabetes are out of your control. Diabetes UK explains that people with African Caribbean, Black African, or South Asian family backgrounds, as well as those who have family members with type 2 diabetes, tend to have a higher chance of developing the condition.

How you make your coffee can also be a game changer. A study in the European Journal of Preventive Cardiology found that filtering coffee, like with a paper filter, is better for your health than just boiling the ground and drinking the water. This was especially true for older adults.

However, the Harvard Health Publishing states that “the study is observational and doesn't prove that filtered coffee is healthier than unfiltered coffee, but it makes sense.”. However, it makes sense because unfiltered coffee has things called diterpenes that can raise your cholesterol.

Spices have been a big part of many Asian cuisines for centuries. Not just as foods, but they were also used for their medicinal purposes. Spices like turmeric were often used to make medicinal concoction and other spices like cinnamon, ginger and peppermint are used for their anti-inflammatory qualities.

A new study has revealed that the compound that is responsible for the spiciness in chili pepper not only has anti-inflammatory properties but also has cholesterol lowering potential. Capsaicin, that makes chili peppers spicy has been studied for many years, researchers have found different nuisances of it that make it healthy for consumption.

Beyond its fiery nature, capsaicin exhibits cholesterol-lowering properties and may even play a role in reducing the risk of cancer and arthritis. A 2022 study published in Frontiers in Nutrition investigated capsaicin's impact on cholesterol in individuals with metabolic syndrome.

How Does Capsaicin Lower Cholesterol?

A 2022 publication in Frontiers in Nutrition reviewed nine controlled trials encompassing 461 patients with metabolic syndrome, a cluster of conditions that elevate the risk of type 2 diabetes and heart problems. The study found that when these people ate capsaicin, their total cholesterol and the "bad" kind of cholesterol went down a lot.

Other research suggests that eating chilies might be good for our hearts. A study from 2019 looked at what over 22,000 people in Italy ate and their health over about eight years. The study found that people who ate chili peppers more than four times a week were less likely to die from heart problems. This seemed to be true even if they didn't eat a super healthy diet. So, it looks like chilies might have a special way of helping our hearts.

Spicy Foods For Heart Health

While there are studies that show its benefits for heart health, there has been a lot of debate regarding the same. In a study published in the Molecular nutrition and food research 2022 researchers investigated the role of capsaicin for your heart health. The study revealed that it’s not clear yet how eating spicy food and chili peppers affects health.

There might be a link to better metabolism, less death, and fewer heart problems. How much capsaicin someone eats might also change the risk of stomach cancer in a complex way. Usually, it's safe to eat spicy foods and chili peppers. Another study published in the Biomolecules 2022 journal found that people who eat chili peppers often seem to be healthier and live longer. Studies in animals suggest that capsaicin, the hot part of chili peppers, might help prevent metabolic syndrome. It found that while eating a lot of chili peppers is linked to a lower chance of dying from heart problems, capsaicin doesn't clearly change blood sugar or fat levels.