Drinking a glass of milk before bed is a common ritual for many, touted for its potential health benefits and soothing qualities. Milk contains tryptophan, an amino acid that promotes sleep, and calcium, which is essential for bone health. However, not everyone agrees that this bedtime habit is beneficial. While some experts advocate for milk's sleep-inducing properties, others point to potential drawbacks, such as digestive issues and lactose intolerance.

If you’re considering incorporating milk into your bedtime routine, it’s important to evaluate how it affects your body personally. For many, the benefits of improved sleep and the nutritional boost from milk can outweigh potential drawbacks. The tryptophan and calcium in milk play a key role in sleep regulation, and the psychological comfort of this nightly ritual can enhance relaxation and promote a restful night’s sleep.

What are the Pros and Cons of Drinking Milk?

The practice of drinking milk before bed has both supporters and detractors. On one hand, milk can aid sleep and provide essential nutrients. On the other hand, it may not be suitable for everyone due to lactose intolerance or potential weight gain.

Milk contains tryptophan, which the body converts into serotonin and then melatonin, both of which help regulate sleep. Additionally, the calcium in milk aids the brain's use of tryptophan. This biochemical process explains why many people feel that a warm glass of milk helps them fall asleep more easily. Furthermore, the psychological comfort associated with this nighttime ritual can also contribute to its effectiveness.

Pros	Cons
Contains tryptophan, which promotes sleep by aiding in the production of serotonin and melatonin.	Can cause bloating, gas, and diarrhea in individuals with lactose intolerance.
Provides a good source of calcium and vitamin D, essential for bone health.	Contains calories that, if not accounted for, can lead to weight gain.
The protein in milk helps in muscle repair and recovery, beneficial for those with an active lifestyle.	May cause acid reflux if consumed right before lying down.
The ritual of drinking warm milk can be soothing and help with relaxation.	Some people might not enjoy the taste or find it comforting.

If you experience discomfort such as bloating, gas, or acid reflux after drinking milk, it might not be the best choice for you. In such cases, exploring milk alternatives can be a practical solution. Almond milk, for example, is lower in calories and contains magnesium, which supports sleep, while soy milk provides tryptophan and is often fortified with essential nutrients. Oat milk, rich in fiber, can also be a good choice for maintaining fullness and preventing nighttime hunger.

Benefits of Drinking Milk Before Bed

1. As mentioned, the tryptophan and calcium in milk can help promote better sleep. Many people find that milk helps them relax and unwind, making it easier to fall asleep.

2. Drinking milk provides a good dose of calcium and vitamin D, both crucial for bone health. For those who might not get enough of these nutrients during the day, a glass of milk before bed can be beneficial.

3. The protein in milk can aid muscle repair and recovery, especially for those who exercise regularly. This makes it a good option for athletes or anyone with an active lifestyle.

Alternatives to Milk

For those who enjoy the ritual but cannot tolerate milk, several alternatives can provide similar benefits:

• Almond Milk: Contains magnesium, which can help promote sleep.
• Soy Milk: Contains tryptophan and is often fortified with calcium and vitamin D.
• Oat Milk: Rich in fiber and can help you feel full longer, preventing nighttime hunger pangs.

Ultimately, the decision should be guided by your personal health needs and dietary preferences. Monitoring how milk or its alternatives impact your sleep and overall well-being will help you make an informed choice that enhances your nighttime routine without compromising your health.

Whether or not milk before bed is good for you depends on individual factors like dietary needs, lactose tolerance, and overall health. If you find that milk helps you sleep without causing any digestive issues, it can be a beneficial addition to your nightly routine. However, if you experience discomfort, it might be best to explore other options.

Drinking milk before bed has its pros and cons. For some, it can be a soothing and nutritious way to end the day, promoting better sleep and providing essential nutrients. For others, it might lead to digestive issues or unwanted weight gain.

Even restaurants with top health grades can host invisible germs that could make you sick. From menus to condiment bottles, certain spots are more prone to contamination than others. Here’s what to watch out for during your next meal out—and how to protect yourself.

Menus: A Common Culprit

Menus are one of the first things you touch at a restaurant—and also one of the most germ-laden. Research shows they often carry traces of bacteria like E. coli and Staphylococcus aureus due to frequent handling. It is also because so many people visit the restaurants and touch the same menu. The plastic on it also absorbs the moisture from people's hands.

Plastic menus, in particular, can be germ magnets. Unlike paper, plastic doesn’t absorb moisture, allowing bacteria to thrive if the surface becomes damp. To stay safe, wash your hands after handling menus and avoid touching your face or food until you do.

Touch Screens: Convenient But Risky

Self-ordering kiosks and touch screens offer convenience, but they’re also hotbeds for bacteria. A study in London found traces of Enterococcus faecalis (linked to infections) and staph on some restaurant touchscreens.

If you’re wary of germs, consider skipping the kiosk and ordering at the counter instead—especially if it’s less busy.

Ice: Looks Clean, But Is It?

It may surprise you, but ice can harbor bacteria too. Although studies found bacteria in ice from restaurants, the levels typically weren’t high enough to cause illness. Still, lab experiments show that most drinks—except whiskey—can let bacteria from ice survive.

To be cautious, avoid drinks with ice if you're particularly sensitive or have a weakened immune system.

Lemon Wedges: Pretty, But Potentially Dirty

That slice of lemon on your drink could be carrying more than just tangy flavor. In one study, nearly 70% of lemon wedges tested contained microorganisms—some with dozens of them.

Healthy stomachs usually fend off these germs, but those with chronic conditions like diabetes, kidney disease, or compromised immunity should be extra careful. Watch to see if your server uses gloves or tongs to handle garnishes.

Buffets and Salad Bars: Shared Space, Shared Germs

Buffets and salad bars invite a lot of hands and airborne particles. People may cough or sneeze near the food or reuse utensils between dishes, spreading germs unknowingly.

To minimize risks:

• Always grab a new plate for seconds.
• Avoid touching serving utensils to different foods.
• Make sure hot food is kept hot and cold food is chilled.
• Look for sneeze guards and don’t eat in line.

Cafeteria Trays: Dirtier Than You Think

Trays used to carry food can be surprisingly dirty. One study found they often have more bacteria than even gym mats or bathroom surfaces. That’s because trays aren’t always cleaned between uses. Using a napkin as a barrier or cleaning your tray with a sanitizing wipe can help.

Condiments: Handle With Caution

Ketchup bottles, salt shakers, and pepper mills pass through many hands—and may carry bacteria like E. coli or coliform. If you have hand sanitizer or a disinfectant wipe, use it before handling these items, especially if you’re about to eat finger foods.

Table Surfaces: Wiped, But Not Always Clean

Even if your server wipes the table, it doesn’t guarantee cleanliness. If the same cloth is used repeatedly without disinfection, it can actually spread bacteria. A quick hand sanitizing or using a placemat can provide some extra protection.

Stay Aware, Stay Healthy

Dining out should be enjoyable—and it can be, if you're aware of these hidden risks. A few simple precautions like hand-washing and watching how food is handled can go a long way in keeping germs at bay.

If you’ve been keeping an eye on the latest buzz in the world of weight management, you’ve likely heard about weight loss jabs making waves across the health and wellness field. Promising rapid results and appetite control, medications like semaglutide and tirzepatide are being hailed as breakthrough options for those struggling with stubborn pounds. But are these injections truly the magic solution they seem to be? Or is there more to it than you think?

Before you place all your hopes on a mere shot, it's crucial to know how these drugs work, the changes in lifestyle they still require, and the risks they might pose.

The popularity explosion of weight loss drugs such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro) has made them a huge international health trend. However, although these shots hold out hope, experts warn against treating them as an obesity "silver bullet" — or a fix for other mass societal problems like joblessness. Rather, physicians stress the absolute necessity of making drastic but sustainable lifestyle overhauls, especially a balanced diet, in order to bring about and sustain long-term health effects.

After health secretary Wes Streeting last week announced a real-world trial assessing the effect of weight-loss jabs on worklessness, there has been increasingly heated public discussion. While the need to address obesity is imperative, specialists point out that to rely on pills alone may raise significant logistical as well as ethical issues.

Today, Wegovy can be accessed on the NHS for the management of obesity, with Mounjaro still awaiting wider approval. Although their increasing availability, these drugs continue to pose major concerns regarding global shortages and their potential misuse.

GP registrar and author Dr. Jack Mosley, and son of late health broadcaster Dr. Michael Mosley, points out that such drugs were only intended for someone with a Body Mass Index (BMI) higher than 30, or female with a BMI higher than 27 and weight-related condition. "These weren't intended for aesthetic weight reduction," Mosley emphasizes. "They are heavy-duty treatments under strict supervision."

In addition, the lucrative market for online pharmacies has opened a "wild west" situation in which high-dose prescriptions with profit-driven rationales increase the risk of dangerous side effects and health issues.

Why Weight Loss Jabs Are No Magic Formula?

While drugs such as semaglutide and tirzepatide dampen hunger and cravings, specialists caution that most patients wrongly assume a single injection will cure lifelong weight problems. "They dramatically cut your appetite," Mosley says, "but without concurrent lifestyle changes, their effects are unlikely to be maximized."

Possible side effects such as nausea, vomiting, constipation, and diarrhea are normal and may worsen if patients do not change their unhealthy eating behaviors. "If you continue to eat processed foods with low nutrients, the body responds negatively, and drug compliance is poor," Mosley states.

Even more alarming is the threat of malnutrition. Even though they are overweight, most individuals with obesity are deficient in micronutrients. "We are overfed and undernourished," Mosley observes. Without correcting the quality of food consumption, patients risk exacerbating their health issues even as they lose weight.

One of the sneaky side effects of fast weight loss with medication is muscle loss. Research indicates that a full 40% of weight lost can be from lean body mass. "Muscle isn't about strength," Mosley says. "It's important for metabolic health, controlling blood sugar, and staying independent as we age."

Therefore, protecting muscle via resistance training is essential. Even minimal home exercises with body weight or resistance bands can have an impact. "It's not about the number on the scale," Mosley stresses. "It's about preserving the body's functional health in the long term."

What Diet Is Most Effective With Weight Loss Medication?

The evidence consistently points toward a Mediterranean-style diet as the gold standard for patients using weight loss drugs. Rich in olive oil, nuts, seeds, oily fish, fruits, vegetables, legumes like chickpeas and lentils, this approach prioritizes nutrient density, healthy fats, fiber, and sufficient protein.

"Processed junk food should be avoided as much as possible," Mosley advises. "Even if weight loss occurs on a poor diet, the long-term effects on muscle, micronutrients, and overall wellbeing are dangerous."

In addition to body hunger, emotional and stress-eating habits frequently called "food noise" need to be managed. "Weight reduction drugs suppress hunger, but they do not prevent emotional cravings," states Mosley. "To mute these inside drivers, control stress with physical activity, mind-focusing strategies, yoga, and a nutritious diet."

How to Prevent Weight Regain After Coming Off Weight Loss Injections?

One of the most significant challenges patients on weight loss medication have is keeping weight off after they stop the injections. Research indicates that patients can regain as much as two-thirds of the weight lost in the first year after going off medication.

Mosley makes a strong comparison, "These drugs are like noise-canceling headphones they lower the 'food noise.' But when you take the headphones off, the cravings come roaring back."

That's why developing sustainable habits — such as consuming a Mediterranean diet, adding regular strength training, and managing the food environment while taking medication is important. "Counting on willpower alone is dangerous," Mosley says. "We need to design environments and habits that make healthy choices easy."

Although the next generation of obesity jabs is a major step forward in obesity therapy, they are not one-off fixes. Experts such as Dr. Jack Mosley caution people to view these drugs as tools and not cures that work best when complemented with responsible eating, daily exercise, emotional health strategies, and nutrient-rich diets.

India’s edible oil consumption has tripled over the last two decades, rising from 8.2 kg per capita in 2001 to 23.5 kg today. This is almost double the limit recommended by the Indian Council of Medical Research (ICMR). While dietary fats are essential, uncontrolled intake—especially of refined and processed oils—is quietly fuelling a major health challenge.

How Much Oil is Too Much?

Health guidelines recommend that fats should make up only 15–30% of daily caloric intake. For someone on a 2,000-calorie diet, this translates to around 30 grams of fat a day. The ICMR advises between 20 and 50 grams of visible fats per day, depending on activity levels.

However, urban diets typically far exceed these limits. In addition to the oil used in everyday cooking, hidden oils present in biscuits, fried snacks, and processed foods often go unnoticed, adding significantly to overall fat intake.

Ideal Oil Intake:

• 3–4 teaspoons (15–20 ml) per day for a sedentary adult
• No more than 500 ml per person per month

Best Oils for Health: What to Choose and What to Limit

When choosing cooking oils, using a variety in moderation is recommended for better health outcomes. Some of the healthier oils include:

• Mustard Oil: Rich in omega-3 fatty acids and monounsaturated fats
• Groundnut (Peanut) Oil: High in heart-friendly MUFAs
• Olive Oil: Anti-inflammatory properties, best for salads and light cooking
• Sesame Oil: Balanced in MUFAs and PUFAs, good for stir-frying
• Rice Bran Oil: Contains oryzanol, beneficial for cholesterol management
• Flaxseed Oil: High in omega-3s, ideal for cold dishes

Oils that should be limited include:

• Refined Oils (such as refined sunflower and soybean oil): These often lose natural nutrients during processing.
• Palm and Coconut Oils: High in saturated fats.
• Partially Hydrogenated Oils: Major sources of trans fats, which are harmful to heart health.
• Cold-pressed or kacchi ghani oils are preferable because they retain more natural antioxidants and beneficial compounds that are often lost in the refining process.

Health Risks of Excess Oil

Overconsumption of oils doesn't just mean higher calorie intake—it has direct health implications, including:

• Cardiovascular Disease: Increased LDL (bad) cholesterol levels due to saturated and trans fats
• Obesity and Diabetes: Extra calories from oils contribute to weight gain and insulin resistance
• Cancer Risk: Excessive fat intake is linked to higher risks of breast, colon, and prostate cancers
• Chronic Inflammation: High intake of omega-6 fatty acids may lead to persistent inflammation

Often, individuals carefully monitor their intake of visible foods like rice and chapatis but overlook the extra tablespoons of oil that accumulate during daily cooking, contributing to hidden calories.

Reading Oil Labels: A Healthy Habit

Learning to read labels can make a significant difference. Here’s what to look for:

Label Term Meaning

Cold-Pressed / Kacchi Ghani Oil: extracted without heat, preserving nutrients

Refined Oil: Chemically treated oil, lower in natural antioxidants

MUFA/PUFA: Indicates heart-friendly fats

Trans Fat-Free: Contains less than 0.2g of trans fats per 100g

Smoke Point: Temperature at which the oil breaks down—important for frying

Consumers should check for oils rich in MUFA and PUFA, ensure oils are trans fat-free, and avoid products that list "partially hydrogenated oils" among their ingredients.

Smart Cooking Tips: Portion Control and Safe Use

• Always measure oil with a spoon rather than pouring directly from the bottle.
• Use cooking methods like grilling, steaming, or roasting to cut down on oil use.
• Rotate between different oils, such as mustard and groundnut, to maintain a healthy fatty acid balance.
• Avoid reusing cooking oil more than once, as reheated oils can produce toxic compounds harmful to organs.