Author: drjurisharma
I am a medical professional who is an enthusiastic writer. I enjoy writing about health, inspirational thoughts, beliefs and trust about life, healing, happiness. Our life is what our thoughts shape it. My intention of writing is to help readers, moving each day with new thoughts, new strengths en route to enhancing life and better health. I am also a mom and a wife.
Happy Diwali 🪔
Life has its natural rhythm of highs and lows, presenting us with moments of joy, hope, and satisfaction alongside periods of sadness, pain, frustration, and failures.
Diwali invites us to pause from the ups and downs of reality and celebrate life’s brightness. It reminds us that we are alive, breathing, and can experience contentment with our loved ones while creating cherished memories.
To all my wonderful fellow bloggers, I wish you a Diwali filled with happiness and joyful moments to treasure for a lifetime. God bless !
Peace and blessings 🙏
10 facts : Tomatoes 🍅 are anti-cancer agents !
1. Tomatoes are a powerhouse of minerals and vitamins and the second most consumed vegetable in the world. In addition to these nutrients, tomatoes also contain phytochemicals. These compounds are rich in antioxidants and have anti-inflammatory properties. They fight oxidative stress, reduces the damage caused by free radicals. Among the phytochemical groups,carotenoids are present in tomatoes which gives it bright red, orange colour. Lycopene is a type of carotenoid which is highly present in tomatoes has anti-cancer properties. Besides these, lycopene helps to prevent many lifestyle chronic diseases. Tomatoes have been a widely consumed vegetable across the human race, in all cuisines because of their taste, tanginess and versatility.
2. Tomatoes are low in calories, high in water content and rich in nutritional value. They have a rich nutritional profile which includes lycopene, vitamin C, vitamin E, beta-carotene, and many more functional compounds. Mostly, it is grown worldwide and has different varieties in colour and size, according to the climatic conditions and soil composition. Tomato peels are also rich in protein and polyphenol compounds. The main compounds found in tomatoes are :
• Vitamin C, vitamin K1
• Potassium, folate
• Lycopene
• Beta – carotene
• Naringenin, Cholinergic acid, homovanillic acid.
3. Tomatoes are rich in lycopene, which is found in peels, flesh and seeds. Lycopene is a very potent hydrocarbon whose antioxidant capacity is twice as powerful as beta-carotene and ten times more powerful than tocopherol. Lycopene prevents cellular oxidative stress by protecting DNA from damage, which is responsible for many chronic diseases. It can capture and neutralize the harmful reactive oxygen species (ROS) so, known as a ROS scavenger. It enhances apoptosis, inhibit cell proliferation in cancer cells. Besides the anti-cancer activity, it has potent health benefits and prevents the risk of heart diseases and age-related eye diseases. Apart from these, there are other nutrients like beta-carotene, which acts as a precursor for the production of many vital phytochemicals.
4. Health benefits: Due to being rich in phytochemicals, vitamins and minerals, tomatoes have a long list of health benefits:
• Anti-cancer properties due to the presence of lycopene, beta-carotene, vitamin C, ferric acid and healthy fibre.
• Heart-friendly, as it reduces the risk of atherosclerosis, hypertension and inflammation.
• Carotenoids help to reduce insulin resistance, lower blood sugar, and prevent diabetes.
• Lycopene prevents neurodegenerative disease.
• Promotes skin health
• Maintain a healthy gut microbiome
5. Anti-cancer activity: Strong evidence from various human-based research studies has shown that tomatoes reduce the risk of cancers. Some of the outcomes of studies are :
•Since tomatoes are non-starchy vegetables, they reduce the risk of colorectal, lung, oesophageal, throat, larynx, and stomach cancers.
•Limited evidence has shown a decreased risk of breast, prostate and bladder cancers.
•Rich in antioxidants, anti-inflammatory, free radical scavengers, they protect against cellular damage, lowers the risk of chronic degenerative diseases, helps fight cancer.
6. Tomato processing: Tomatoes are both eaten raw and in processed form. Tomato processing in the form of cooking, heating, boiling, and crushing can, in fact, increase its antioxidant effect and anti-cancer properties rather than damaging them. Important points :
• Enhanced lycopene absorption: Heating and mechanical breakdown can break the rigid cell wall of the tomatoes, making them easier to absorb.
• Increase healthy fat absorption: Cooking with healthy oils (olive oil) increases lycopene absorption as it is fat-soluble.
•Tomato products like paste, puree, and sauces are concentrated, so they can provide higher absorption of lycopene than raw tomatoes.
• Heating might affect other vitamins and minerals, but lycopene, which is known for anti-cancer activity, can be well absorbed.
7. Tomato-based products: Tomato products like canned tomatoes, paste, juices, puree, and sauces usually have a positive impact on health, as cooking and heating increase the bioavailability of lycopene and other antioxidants compared to raw tomatoes. Cooking and heating break down tomatoes cell walls and increases the higher density of lycopene due to the concentrated forms than eating raw tomatoes. Cooking with healthy oil like extra virgin olive oil even further increases the absorption of lycopene, as it is fat-soluble. Drizzling olive oil on tomato salad is necessary, as it can help in the absorption of the nutrients in the vegetables.
8. Commercial tomatoes v/s farm grown: Commercial companies usually harvest tomatoes in the early stage while they are green and immature to prevent spoilage by pests, birds and other environmental factors. To ripen them, they spray ethylene gas, which makes them ripen and turn red in colour. This method can affect the nutritional profile of the tomatoes which are normally present. Locally grown tomatoes which have ripen naturally are the best ones which are better choices. So, when buying tomatoes from the supermarket, one should always verify where the tomatoes are being sourced.
9. Safety: Although tomatoes are usually safe for the majority of people. There are instances of tomato allergy when the individual should avoid the vegetable. People with pollen- food allergy syndrome or latex allergy should avoid eating tomatoes, as the vegetable protein can mimic pollen to which the immune system can react, causing a swollen mouth and throat, itching, and redness.
10. Takeaway: Tomatoes should be a part of a healthy routine diet as this vegetable is full of nutrients and antioxidants which can help in decreasing the risk of many chronic diseases including cancers. Due to the presence of lycopene and beta-carotene, research has proved that this vegetable has anti-cancer activity and can prevent many cancers. Tomatoes in concentrated forms like puree, paste, and sauces are better than raw tomatoes, as heating and cooking can increase the absorption of lycopene and beta-carotene.
Thanks for reading.
Peace and love 🙏
10 facts : Impact of Industrial starches 😵💫
1.Industrial starches, or can be termed as “fake starches”, are carbohydrate additives made in industries and factories and are added to packaged food to give the required taste, texture, stability and increase the shelf life. Most consumers are unaware of these starches in modern food packages, which remain a hidden risk to long-term health. These starches are used in almost all packaged food as thickeners, stabilisers, sweeteners and filler ingredients. Packaged foods are loaded with them, which makes the food tastier, flavourful and addictive.
2.Why industrial starches? Packaged food manufacturers uses industrial starches for many benefits and as cheaper alternatives but on the contrary can become the hidden risk for the consumers. Some of the common reasons:
• As mentioned, adding glucose syrup, dextrose, sucralose, and sweeteners makes it taste delicious and satisfying, fulfilling the sugar craving.
• Adding carbohydrate can help increase the shelf life, preserve moisture, acts as a stabilisers.
• Many modified starches are added to soups, sauces, syrups, and desserts to give a creamy texture.
• Industrial and modified starches are much cheaper than whole grains, fruit pulp, puree and honey.
• Sugar alcohols are used commonly and termed as “sugar free” and “low calorie”.
3. Common daily items where industrial starches are used are snacks, energy/ protein bars, yoghurt, desserts, breads, cakes, pastries, sweets like candies, toffees, biscuits, soups, sauces. In fact, the list is very long. A normal individual can crave certain products and eat frequently in large quantities, sometimes on a day-to-day basis, which may increase the sugar spike and result in loading calories. This is one of the commonest reason, a hidden risk of many chronic lifestyle disease, chronic inflammation, autoimmune diseases and non alcoholic liver diseases.
4. Unlike whole foods, industrial carbs lack natural fibres; that’s why the impact on health is grievous. It is important to read the Nutritional labels and look for ingredients like :
• Glucose syrup, corn syrup, fructose syrup, Malt syrup, Invert syrup.
• Sweeteners like Aspartame, sucralose, Saccharin, Erythritol.
• Dextrin, Maltodextrin, Polydextrose, Resistant Maltodextrin.
• Stabilisers, Thickeners.
• Inulin, artificial fibres, fillers.
• Hydrolysed starch, modified starch.
5. Packaged food: Common processed food packages contain industrial starches and fillers which should be generally avoided, such as:
• Breakfast cereals contain sugar, artificial sweeteners, thickeners and even instant oatmeal packets.
• Fast foods like instant noodles, chicken nuggets (breaded), frozen pizzas, canned juice, soups.
• Bakery (commercial ): packaged cakes, cookies, pastries, which mostly contain refined sugar, refined flour and synthetic binders.
• Canned sauces like ketchup, cheese dressings, salad dressings, ready-to-use gravies.
• Ultra-processed foods like chips, nachos, tortillas, crackers.
6. Potential health risks depends on the type of industrial starch used, quantity and how frequently being consumed by an individual and many more factors. Common hidden risks are :
• Blood sugar levels, insulin sensitivity: Sugar items can lead to blood sugar spikes and insulin spikes. Chronic usage can lead to a risk of weight gain, type 2 diabetes, cardiovascular risk.
• Gut health issues as industrial starches are synthetic substances can lead to gut irritation, inflammations on long term use.
• Allergy: Modified starches, synthetic fibres, fillers and sugars can create allergic issues and immune reactions in individuals with autoimmune diseases and celiac disease.
• Nutrient loss: Using bulking substances and fillers can obviously reduce the natural nutrients like natural fibres, vitamins, and minerals.
7. Maize starch (corn starch): It is the most common industrial starch used in packaged food as a stabilizer, binding agent and thickening agent. Though it is not toxic, it has no nutritional value and provides only empty calories. It is made from the corn endosperm and has no protein, no fibre, and no fat. Some crucial points on maize starch and its impact on health:
• Common food products where maize starch is used are cakes, pastries, instant soups, ready-to-eat foods like nuggets, baby foods, and dairy products like ice cream.
• Modified maize starch undergo chemical treatment and modification which may be safety concern so Food Authority do provide safe limits. Organic or non-GMO food products, free from genetically modified additives, are a healthier version and have been very popular, labelled as “clean”.
• Health impact can be on weight issues if used in excess, as it provides empty calories. It can quickly spike blood sugar, so it can be a concern to individuals with diabetes. Some people may be allergic to maize starch though rare.
• Corn flour is finely ground cornmeal, whereas corn /maize starch is highly refined corn starch, which can differ nutritionally.
8. Industrial starch impact on children: Consumption of industrial starch by children results in a higher absorption of the starch as they are in the developing stage. As these starches have no nutritional value, they can result in weight gain, fat storage, rapid blood sugar spikes, insulin resistance, dental decay, and cavity formation. They can lead to gut health issues disrupting the healthy gut flora to growth of harmful pathogens, bloating, gas and malabsorption in some cases. These types of starches are mostly found in ultra-processed snacks, candies, pastries, and baby food items.
9. Label: Packaged foods are used widely in modern commercial foods, which often go unnoticed. The marketing jargon like “sugar free”, “ fresh”, “farm picked”, “organic”, “ Pure”,“ Low fat” is mostly used in labels to attract consumers, so the actual ingredients used in the products remain hidden. So, it is important to read the actual ingredient list and nutritional profile, which are usually at the back of the item. Common names of industrial sugars which should be avoided are syrups like glucose, fructose, corn, malt, sugars like maltodextrin, dextrin, poly dextrose, invert sugar, artificial sweeteners, synthetic fibres, fillers, stabilisers and thickening agents like maize starch. Products with wholesome grains like bread, pasta, unpolished rice, snacks with no syrups or fillers should be used. As for drinks, mostly plain water, herbal tea, and black coffee are preferred instead of carbonated drinks or sugary flavoured juices.
10. Takeaway: Industrial starches are indeed a dangerous risk to humans, as they are very widely used in modern times in many commercial items. These items are consumed widely by individuals within all age groups mainly because of taste, texture, easy accessibility, low cost and their addictive nature. People become dependent on them without even realising the serious health impact they have. Serious consequences can lead to weight gain, gut issues, inflammation, sugar spikes, insulin resistance and diabetes.
Thanks for reading.
Peace and love 🙏
Wordless Wednesday 🍂
Peace and blessings 🙏
10 facts: All about rooibos tea ☕️
1. Rooibos, a caffeine-free, colourful tea produced from Aspalathus lineriaris, originated in South Africa and has been used for centuries in both fermented and unfermented forms. In recent times, this tea has attracted ample research studies for its nutritive profile of phenylphenols, flavones, flavonoid and several minerals. Because of its rich nutrients, this tea is known for its immune-boosting properties and has potent anti-inflammatory and antioxidant effects. It has plenty of phytochemical, which can prove to be very beneficial for humans and prevent chronic and lifestyle diseases. Therefore, this tea has been very popular worldwide.
2. Rooibos is a caffeine-free herbal infusion tea that contains very low levels of tannins. Thanks to its flavonoids and phenolic acids, which have antioxidant properties, rooibos tea helps prevent the formation of reactive oxygen species (ROS). By neutralizing and reducing ROS, rooibos can potentially help prevent chronic and lifestyle diseases, such as diabetes and cardiovascular conditions. Additionally, rooibos is effective in converting harmful ROS into less damaging hydroxyl radicals. Due to these findings from animal studies, rooibos has become a popular herbal tea and dietary supplement.
3. Rooibos tea is native to South Africa, grown originally in the mountains of Cederberg. But due to its popularity, it has been successfully grown worldwide. It is made from the bush of Aspalathus lineriasis. The loose leaves of the plant have the strongest flavour and the highest health benefits.
Though there are different varieties of rooibos, as already mentioned, loose leaves are most popular. Its taste is a little similar to green tea, with a strong nutty and sweet flavour and a pleasant aroma. Since studies have shown its amazing health benefits, and being caffeine -free, it can be taken 3-4 times daily, both day and night for overall wellness.
4. It has a potent list of amazing health benefits, namely :
• It has potent antioxidant properties which prevent oxidative stress and reduce cell-damaging radicals.
• Heart-friendly, as it can lower blood pressure by blocking ACE (angiotensin-converting enzyme). It also reduces cholesterol levels.
• It balances blood sugar levels and improves insulin sensitivity.
• It aids metabolism, and its anti-inflammatory effects help in reducing stomach cramps and bloating.
• It reduces skin irritation, prevent acne as rooibos contain Alpha -hydroxy acid and Zinc.
• Rooibos helps in strengthening bones as it is packed with minerals.
• It is a sleep aid due to its relaxing and soothing effects.
• It aids in weight loss.
5. Digestive health: Rooibos is rich in flavonoids, phenolic acids and minerals, because of which it strongly supports gut health. It has a calming and gentle effect on the stomach. Among the many benefits for digestion, the important effects are :
• Relieves cramps and stomach pain due to its natural anti-spasmodic effect; it acts as a relaxant to stomach muscles.
• It strengthens the gut intestinal barrier and prevents leaky gut disorder. It helps in maintaining the intestinal lining. This effect is prominent with unfermented rooibos.
• Due to its anti-inflammatory effect, it reduces gut inflammation and lowers oxidative stress.
• It is soothing to the stomach and prevents acid reflux and iron absorption blockage due to its low tannin content.
6. Skin health: Rooibos has been consumed as a herbal infusion for centuries in both fermented and raw form. Because of research studies, in recent years, it has become very popular globally.
Due to its rich nutrients of polyphenols and minerals, it is considered an important ingredient in many herbal skin care products. It is considered as a valuable component in skin care for being anti-inflammatory, antioxidant, soothing, hydrating, moisture retention, hence used in many skin care products. Some of the amazing benefits to skin health are:
• Fights ageing and reduces wrinkles as it combats oxidative stress.
• Soothing to sensitive skin as it has a calming effect and prevents irritation.
• Prevents acne, reduces pores and gives clear skin.
• Protects the skin barrier, improves hydration, and helps reduce skin dryness• Reduces hyperpigmentation, promotes skin elasticity, giving firmer skin and a youthful appearance.
• Protects the skin from pollution and environmental damage.
7. Side effects: Overconsumption of any beneficial compound can lead to side effects too. Drinking rooibos tea in moderation is safe and has no severe side effects. But long-term heavy drinking of rooibos can lead to some side effects:
•Raised liver enzymes and liver toxicity in long-term use of high amounts of rooibos.
•Due to the presence of phytoestrogen which can mimic the natural oestrogen in the body can be an issue in case of hormone sensitive individual, women with breast cancer.
•Interact with medications like blood pressure medicine and cholesterol-lowering medication (statins). Due to its oxalate content, it can be problematic for kidney patients.
8. Dosage: Due to its tremendous benefits for balancing blood sugar, sleep, skin, hair, and immune-boosting properties, many people like to drink rooibos tea infusion. It is completely safe to drink every day, provided the daily intake is 2-4 cups or within 400-1200 ml/day. Overconsumption doesn’t really help in providing the benefits. Instead daily moderate intake slowly can uncover its amazing benefits to overall wellness. Studies show that a maximum limit of 4-6 cups can be tolerated as a healthy adult. Rooibos herbal infusion without sugar is healthy but adding sugar, heavy cream can increase the calorie content. It is suitable even for children and pregnant women too, in moderation.
9. Rooibos v/s other teas : Green tea, black tea contain caffeine while rooibos is caffeine free so can be taken anytime including night time. Other teas when brewed a little longer gives a bitter taste due tannin but rooibos has very low tannin and has sweet nutty taste and great aroma. Red rooibos is fermented, intense in flavour and colourful, while green rooibos is unfermented, looks similar to green tea and has high antioxidant levels.
10. Takeaway: There is no doubt that rooibos is a very beneficial herbal tea, known for its nutritional profile. It does promote overall wellness, backed by science-based studies. In recent times, it has become very popular worldwide, and not just in its origin, South Africa, but several other countries have started growing it due to its increasing demand. It can be taken every day due to its anti-inflammatory, antioxidant properties and rich mineral profile for overall health and well-being. Plain rooibos tea is zero-calorie and is the healthiest version, without sugar, additives or whipped cream.
Thanks for reading.
Peace and love 🙏
10 facts: Carcinogens and beauty products
1.Carcinogens are chemicals which are found to increase the risk of cancer. According to WHO,1 in every 5 people develop cancer in their lifetime, which is quite alarming. Around 10 million people die every year world wide. Many strict regulations are already in place in various countries across the world, banning certain chemicals which are found to pose grave concerns to human health, including cancer risk. Personal care products including cosmetics use various chemicals and perfume to get the expected effects where some of the chemicals may result in health concern on long term use. Not all chemicals are tested properly, or they may not go through toxicity trials or animal testing. Research methods may sometimes differ from how the product is used by customers daily and in what quantity, it has been used. But, in spite of Regulations and Laws, it is important to have general awareness amongst individuals before purchasing any product.
2. IARC: The International Agency for Research on Cancer, depending upon the cancer risk, has classified different agents based on evidence-based research :
Group 1: proven to be carcinogenic, like Alcohol, tobacco smoking, asbestos, formaldehyde, Benzene, sunlight (UV radiation)
Group 2A: Probable carcinogen with evidence of association with cancer risk, such as occupational hazards in case of hairdressers, shift workers (disruption of circadian rhythm), refinery workers.
Group 2B Possibly carcinogenic where there are limited evidence of an association with cancer risk. These categories include professions like firefighters, regular exposure to magnetic fields, diesel fuel, dry cleaning, textile manufacturing.
Group 3: Categorised as not classified, meaning that it is not possible to classify as carcinogenic based on evidence. Some examples include chlorinated drinking water, hair dyes, fluorescent light, and electric field exposure.
Group 4: Not carcinogenic, such as caprolactam used in the manufacture of synthetic fibres.
3. Many studies are carried out and are still going on in different countries for daily-use products like personal care and beauty care products. Some chemicals are banned from using in products which gave strong evidence of cancer risks. There is no specific product which has been proven to cause cancer presently in the commercial space for personal care. But, as far as consumers are concerned, there are products which should be avoided as they can be a health hazard. Some of them are:
• Hair dyes which contain coal tar derivatives, phenylenediamines.
• Hair straightening treatments which can release formaldehyde gas.
• Nail polish, which contains formaldehyde or formaldehyde-releasing preservatives.
• Shampoos containing traces of benzene.
• Talc powder, blushes and face powder containing traces of asbestos.
4. Formaldehyde: According to IARC, formaldehyde is categorised as a Group 1 carcinogen, meaning that it has been proven to be a carcinogen by evidence-based studies. It has been linked to various cancers like the nasal cavity, paranasal sinuses and nasopharynx. Also associated with blood and bone cancers. Formaldehyde is used in cosmetics, beauty products as preservatives which in course of time breakdown and emit formaldehyde releases. Products containing formaldehyde, and labels of items which contain DMDM hydantoin, diazolidinyl urea, quaternium-15, bronopol, sodium hydroxymethylglycinate should be completely avoided. Common products which contain formaldehyde or its derivatives include:
• Hair products like dyes, shampoo, hair straightening agents, conditioners.
• Make-up items.
• Nail polish, face creams, eyelash glue, false eyelashes.
• Body lotion, body wash (water-based products)
5. Apart from formaldehyde and its releases, other chemicals which are definitive proof of carcinogens such as :
• Benzene, which can be a trace contaminant in products like sunscreen, dry shampoos.
• Coal tar found in anti-dandruff products, hair colours.
• Talc, where traces of asbestos are found.
• Phenacetin is used as a stabiliser in products like hair colours, facial bleach, and depilatories.
• Ethylene oxide is prohibited in cosmetics but commonly exposed in tobacco smoke and automobile exhaust. It is commonly used to sterilise medical instruments.
• Heavy metals like chromium, cadmium, and arsenic (as a contaminant) are found in facial lotion, cream, shampoo, and foundation.
6. Mineral oils: Mineral oils are crude oils which can be refined and unrefined, used in various personal care products. Mildly treated mineral oils contain PAH (polycyclic aromatic hydrocarbons), which are categorised as carcinogens, especially benzopyrene. PAHs can damage DNA when entered in the body, they are reactivated by the enzymes and bind with DNA causing mutation. Then cells can rapidly multiply and can cause tumours. Long-term exposure can cause skin, bladder, and lung cancers. Beauty products where mineral oil can be used include hair colors, hair styling products, lipstick, lip gloss, facial bleach, moisturiser, blushes, concealer, and eye shadow.
7.1,4 Dioxane: This compound has been found in traces in cosmetic products, detergents, emulsifiers, and foaming agents. It is not intentionally added but instead used as a byproduct of manufacturing these items. This compound has been proven to be a potential carcinogen by agencies like the FDA. To find 1,4-dioxane, look at the labels of products that contain the “word” like “-eth-“ or “-oxynol-“, PEG, Polyethene, Polyethene glycol, Polyoxyethylene.
8. Endocrine disruptors: Certain substances used in many personal care products may disturb the endocrine functions in the body, which can lead to cancers like breast, ovarian and prostate cancers. These substances disturb the levels of oestrogen, progesterone and testosterone in the body. Substances like Pthalates, Parabens, Benzene, and Bisphenol A (BPA)
9. Safety: Beauty and personal products should always be purchased with proper certification like COSMOS or Ecocert. Any unregulated product should be avoided. Most beauty brands do follow the regulations and Laws of the Regulatory Bodies of the particular country of origin. Some of the tips are:
• Usually, plant-based products with fewer ingredients are preferred.
• Use products which are labelled scent- free and fragrance-free.
• Use powders or blushes using rice starch, bamboo silica and arrowroot powder.
• Instead of petroleum pigments, use mineral oil pigments like zinc and iron oxide.
Any product containing formaldehyde, or its releases like DMDM hydantoin, imidazolidine, coal tar, Pthalates, benzene should be avoided.
10. Takeaway: Studies have already shown that beauty and personal care products do contain many chemicals which are not just hazardous but carcinogenic to human health. It is important to discard all the toxic products that you have already purchased. Instead, look out for plant-based, clean products which are known to be safer. Always prefer products with natural, simple ingredients. It is important to read the label before buying any product, and not be satisfied with marketing gimmicks like “natural” or “organic” written on the front of the item. Always do a skin test ( patch test) before directly using a new product on the skin, face or body.
Thanks for reading.
Peace and love 🙏
