Category: Brain, nervous system, gastrointestinal disease, autism, cancer

10 facts: Why TUDCA is favorable? 🙌

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Brain, nervous system, gastrointestinal disease, autism, cancer, Cholesterol, cognitive health, dairy, curd, yogurt, detoxification, vegetable,, eyes, Food, glutathione, antioxidant, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, mental health, Nature,, self healing, TUDCA, liver, bile salt, bile acid, brain, cells, eyes, antioxidants, free radicals,, wellness
Liver

1. TUDCA is tauroursodeoxycholic acid, which is naturally produced in the body as a short-chain bile acid that facilitates the breakdown of fats and helps in the absorption of nutrients. TUDCA is necessary for the metabolism of fats and oils that are consumed in the diet. Research has shown that TUDCA has amazing health benefits, promotes overall wellbeing by supporting the gut microbiome, and protects the nervous system, brain, heart and liver. Because of its health benefits, TUDCA is prescribed by health professionals, sometimes as a supplement. Though it was mentioned long before as traditional Chinese medicine, recent research studies have made it popular as a supplement for its tremendous health benefits.

Gut health

2. TUDCA for gut health: TUDCA is known to be hepatoprotective and prevents damage to liver cells. So, it shows promising results for those dealing with fatty liver, cirrhosis and hepatitis. As far as gut health is concerned, TUDCA has amazing benefits:

•It promotes the growth of good bacteria and maintains a balance in the biodiversity.

•It strengthens the immune system by promoting the growth of immune cells, of which around 80% are in the gut microbiome.

•It helps to tone down the inflammatory response in the gut and prevent chronic inflammatory conditions like leaky gut.

3. Other health-promoting benefits of TUDCA are:

• It protects the brain cells from damage by clearing toxins from neurons and supporting brain functions.

• It supports cardiovascular health by lowering LDL levels by breaking down and removing excess cholesterol.

• It lowers blood sugar levels by increasing the sensitivity of insulin in the cells and muscle tissues.

• It promotes free radical damage due to antioxidant properties, prevents cell damage and helps cell repair.

• Protects the liver from toxins from heavy metals, alcohol and medications.

• Support immune system by reducing inflammation.

Brain

4. TUDCA for brain: Research has shown many potential benefits to the brain and nervous

system, as it can cross the blood-brain barrier and can have antioxidant effects like cell repair, prevent cell damage and reduce inflammation. Some of the neuroprotective effects are:

• It can remove toxins, harmful amyloid-beta plaques and reduce the risk of Parkinsonism and Alzheimer’s disease.

• As already mentioned, it can reduce mitochondrial damage and neuronal cell death.

• Reduces neuronal stress by easing the Endoplasmic reticulum (ER) of the cells.

Eye health

5. TUDCA and eye health: Studies have shown that TUDCA can prevent retinal damage and help in restoring vision by protecting from photoreceptor degeneration and diabetic retinopathy.

TUDCA acts as a powerful neuroprotective agent on photoreceptors and retinal ganglion cells, which helps in visual processing. Loss of photoreceptors and retinal ganglion cells (RGCs) can slowly lead to visual dysfunction and visual loss. So, TUDCA have the potential to protect the photoreceptors and RGCs. Therefore, it can prevent the risk of many retinal disorders.

6. TUDCA food sources: TUDCA is naturally produced in small quantities in the liver. Actually, the liver produces bile salts and releases them in the intestines. In the gut, the good bacteria metabolise them into UDCA (ursodeoxycholic acid). They are released back to the liver, where they combine with taurine and become TUDCA. So, there is no direct food source of TUDCA. But there are food sources which can help the body to produce TUDCA. Some food sources are :

• Taurine-rich: Non-vegetarian foods like poultry, fish like salmon, tuna, and shellfish.

• Bile stimulators like beets, artichokes, ginger, turmeric, greens like arugula, dandelion, coffee, and citrus.

• Probiotics like fermented foods (Kimchi, kefir, yoghurt).

• Fibres like flaxseeds, chia seeds, oats.

Supplements

7. TUDCA supplement: Dietary supplements are water-soluble bile derivatives; synthetic TUDCA are used as a supplement. Commercial TUDCA are paired with Milk Thistle, which can have a dual action of liver-protective and regenerative support. The recommended dosage is 250 -1000mg/day. There are no severe side effects, but a high amount can cause diarrhoea or stomach upset. Commercially available in the form of pills, capsules and powdered form. Contraindications are for individuals with gallbladder disease, pregnant or lactating mothers and those taking diabetic drugs and insulin.

8. TUDCA and NAC: Another pairing of compounds as a supplement has been popular, such as TUDCA with NAC (N-Acetyl-L-Cysteine), which is a precursor of glutathione, an amino acid which is a potent antioxidant. Both compounds, as a pair, act as a powerful agent for free radical damage, oxidative stress, and the detoxification of cells from harmful toxins. It helps in the clearing of toxins, especially from the liver and kidneys. This combination also enhances the metabolism of dietary fat by improving the bioavailability of bile acids.

Bile salts

9. TUDCA supplement usage: TUDCA supplement is generally recommended by health care professionals mainly for liver health support, metabolic support and neurological health support for brain and eye health. Ideally, TUDCA supplement should be taken post-lunch or dinner, after a large, proper meal so that it can facilitate the smooth flow of bile salts and help in absorption. Start with a lower dose, then gradually increase the dose so that the tolerance level is assessed. Drink a full glass of water along with the dose, as it can be absorbed more smoothly. The standard dose limit should not be exceeded to prevent side effects.

10. Takeaway: TUDCA is a naturally occurring bile acid which has some amazing health benefits apart from supporting liver health. Studies have shown that it has antioxidant properties, such as reducing cellular stress, promoting cellular repair and regeneration, protecting brain and eye health, and supporting metabolic health by improving insulin sensitivity and glucose metabolism. Dietary sources and supplements are taken to increase the bioavailability and optimise the functions. It can also help to treat liver cholestatic diseases.

Thanks for reading.

Peace and love 🙏

10 facts: Is cinnamon diabetic-friendly? 🙌

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, Brain, nervous system, gastrointestinal disease, autism, cancer, Cholesterol, Cinnamon, diabetes, sweet, deserts, coumarin, cognitive health, Flavonoids, antioxidants, anti inflammatory, Food, hair, healing, health, Heart disease, Heart friendly, weight friendly, gut healthy, constipation,, Hot beverages, Infection,inflammation, Science, self healing, skin, cancer, anti inflammatory, plant, nature, medicine, herb

1.Popularly known that cinnamon is a warm spice which is widely used in both savoury and sweet baked recipes. Basically, two types of Cinnamon used commonly: Ceylon Cinnamon, originally found in Sri Lanka and southern India. Cassia Cinnamon, dark in colour, native to Southeast Asia and China. The spice is derived from the dried bark of Cinnamomum trees. It has been used for centuries for both culinary and traditional medicine purposes. There has been much research on Cinnamon for its nutritional content for supplementation and medicinal purposes, but its effects on diseases are still not established.

2. Ceylon Cinnamon, also called “true cinnamon”, is now widely available in North America and Europe is a lighter, sweeter variety and is expensive. Cassia cinnamon is a darker, thicker variety, which has a richer and slightly bitter taste. While much research does show a wide range of health benefits due to the compound cinnamaldehyde, the dark side is that many cinnamon types also contain coumarin, which, when taken in large quantities, can cause liver damage. Meanwhile, Ceylon cinnamon doesn’t contain coumarin, and hence it is considered a safe variety.

3. Cinnamon has a unique flavour and aroma due to the oil present in the bark spice, which is rich in cinnamaldehyde. It is high in polyphenolic compounds, which are responsible for amazing benefits on health and digestion. These polyphenolic compounds are mainly responsible for antioxidant properties, which prevent the body from free radical oxidative damage. Because of the nutritional profile, it has been interpreted to have various health benefits like anti-inflammatory, antioxidant, anti-viral, heart-friendly, and diabetic friendly.

4. Cinnamon has polyphenols and powerful antioxidants, as it has been known to have a wide list of health benefits. Some important ones are:

• Prevent oxidative stress and protect against cell damage.

• Reduces chronic inflammation and prevents chronic diseases.

• Reduces bad cholesterol LDL and triglycerides, so supports the cardiovascular system.

• Supports brain health by reducing brain cell ageing.

• Anti-inflammatory, anti-viral, anti-fungal, anti-cancer.

• Protects gut health by supporting good bacterial colonies.

• Supports menstrual health.

• Supports skin health and dental health as it is anti bacterial and rich in antioxidant.

• Helps in weight loss by stabilising metabolism.

5. Diabetes: Research has shown promising benefits in the case of type 2 diabetes, as it can increase insulin sensitivity and help to lower blood sugar levels. But the effects cannot replace changes in lifestyle, diet and medication for diabetics. Therefore, cinnamon can be a supportive aid but not a replacement for treatment. Some of the research-backed benefits are:

• Studies have shown that cinnamon helps in blood sugar control. It helps to reduce blood sugar levels, both fasting and postprandial levels, and increases insulin sensitivity. It is also found to lower haemoglobin A1c.

• Cinnamon can act like insulin and help to move the sugar in the blood into the cells. Additionally, it reduces insulin resistance and helps move sugar into the cells easily, thereby reducing blood sugar levels.

• Research suggests that after a meal, the blood sugar normally spikes; cinnamon helps in slowing down gastric emptying and keeps the sugar levels in control while also reducing insulin resistance.

• Some studies state that it helps block digestive enzymes that break down carbohydrates and keeps the postprandial sugar levels in check.

6. Post-diabetic complications: In the case of diabetes, the high blood sugar levels can increase the risk of bacterial growth in cells, increase inflammation, elevate oxidative stress and overall increase the risk of chronic diseases like atherosclerosis, high blood pressure, heart diseases, kidney diseases, neurodegenerative diseases, and Alzheimer’s disease. Studies show that daily intake of cinnamon can keep blood sugar spikes in control, reduce blood sugar levels, increase insulin sensitivity and glucose tolerance, lower HbA1c and lipid profile so that the complications are considerably lowered. Therefore, with lifestyle changes, diet, medication and additional intake of cinnamon on a daily basis can be very beneficial in case of diabetic type 2.

7. Side effect: Cinnamon, as already mentioned, is naturally two main varieties – Cassia and Ceylon. 90 per cent of cinnamon production comes from Sri Lanka, India, China and other Southeast Asian countries. In the US, mostly the cassia variety is used. The downside of this very old spice is that along with beneficial compounds, it also contains coumarins. Coumarins have anticoagulant properties, which can lead to a risk of bleeding, delay wound healing in case of injury and liver distress. Prolonged consumption of heavy doses of cinnamon can pose a health risk. Higher coumarin levels are found in cassia type than in Ceylon type, which is a very negligible amount. A daily limit of 0.1 mg of coumarin per kg of body weight can be a safe limit.

8. Uses: Cinnamon is available in different forms of tubular-shaped whole spice, powdered and oil. There are various uses of cinnamon, mainly in global cuisines, desserts and household uses. Some of them are:

• Cooking: Used in both savoury meals like curries, stews and desserts like cakes and pastries.

• Beverages like tea, chocolate drinks, coffee

• Cinnamon oil is used in aromatherapy, mood-enhancing, mood enhancing as an essential oil.

• Dental care to fight bad breath in mouthwash, toothpaste.

• Used as a natural preservative.

9. Cinnamon dosage: Since cinnamon is not used as a medicine in modern science, there is no specific dose. Cassia cinnamon is the most common type available, which is found in supermarket aisles, whereas Ceylon cinnamon is quite rare and expensive as it is a safer variety and can be used as a supplement. Cassia cinnamon contains coumarin, which is a blood thinner, so a large quantity of consumption of this variety poses a health risk. Normally, 2-4gm/day of cassia can be a safe limit for an adult.

10. Takeaway: Cinnamon is an old spice which has been widely used over centuries because of the rich compounds like polyphenols and cinnamaldehyde. Studies have proven that such compounds have amazing health benefits. Cinnamon has been linked to diabetes, as it can imitate insulin and is found to be very beneficial for diabetics, as it can regulate blood sugar levels. But it is still not regarded as a replacement for diabetic treatment. It is considered a supportive therapy for diabetics. Moreover, it is a popular spice in both sweet and savoury dishes for its rich aroma and flavour.

Thanks for reading.

Peace and love 🙏

10 facts: Are Artificial flavouring substances safe?

by drjurisharma, posted in Artificial flavours, flavouring compounds, chemical compounds, vanilla extract, natural flavours, artificial sweeteners, sugar, chemical engineered foods products, organic foods, Blog, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, canned food, cognitive health, dairy, curd, yogurt, deep fried food, Food, Gut friendly, microbes, healing, health, Lung cancer, milk, dairy, curd, yoghurt, Nature,, Science, self healing, wellness

1. Artificial flavouring substances are usually used in foods, beverages and some medicines too, to enhance the taste, aromas, natural-like flavours and to extend the shelf life. These artificial flavouring substances are chemical compounds produced in the laboratory to give characteristic taste and smell. Unlike natural flavours, which are naturally available, these chemical compounds are made from petroleum or synthetic agents and mixed with alcohol or propylene glycol, which acts as a solvent. The process of making and purifying artificial flavours has to maintain safety protocols, and the standards are approved by the Food and Drug Administration (FDA) and other Food authorities.

2. Laboratory-made chemical compounds are easy to extract, less expensive and can mimic the required taste and smell. Widely used in products like bakery items, processed food, candies, beverages, processed meat and dairy items. Some of the common examples of artificial flavours are:

• Ethyl vanillin, which mimics natural vanilla

• Ethyl propionate, which gives a fruity flavour

• Benzaldehyde, which gives a cherry flavour

• Diacetyl, which mimics a buttery flavour

• Smoke flavourings are smoke obtained from heated steam from wood, a mixture of carboxylic acids and phenolic compounds.

3. Natural flavouring /Artificial flavouring: Natural flavourings are nature-derived compounds from plants and animal sources, obtained by extraction and distillation through physical, enzymatic and various microbiological processes. Such as vanilla derived from natural vanilla pods, citral from lemongrass.

Artificial flavouring substances are synthetic chemical compounds which are nature-identical but not natural substances. They are produced in the laboratory by many chemical-engineered substances by flavouring preparations, thermal processes, distillation, smoke flavourings and flavouring precursors. Examples of artificial flavours are vanilla flavour derived from ethyl vanillin, Methyl anthranilate which mimics grape flavour, and isoamyl acetate, which mimics banana flavour. Artificial flavours are preferred more than natural flavours as they are cheap, easily available and easier to produce in a laboratory.

4. Artificial flavourings are safe as long as they meet strict safety regulations and are approved by different regulatory bodies and Food Safety International expert committees. Some of the well-known regulatory bodies are:

• US FDA (Food and Drug Administration)

• EFSA (European Food Safety Authority)

• International Expert Bodies like FEMA (Flavour and Extract Manufacturers Association), JECFA (Joint FAO/WHO Expert Committee on Food Additives).

• Country-specific authorities such as FSSAI (India’s Food and Safety Standards Authority), BfR (German Federal Institute of Risk Assessment).

5. Why artificial flavours? The main goal behind using artificial flavours in various food items, bakery products, and processed foods is to mimic a certain flavour, taste, smell, and crunchiness, which makes a person crave such items and stimulates the sensory organs. While consuming any kind of food, the taste receptors detect certain compounds in that particular food item and send a stimulus to the brain via nerves, which actually create the sensation of taste. So, artificial flavours are engineered in such a way that they can create a specific taste similar to a natural flavour and stimulate the taste receptors so that the person becomes addicted to that particular food item.

6. Artificial flavours and health: Though artificial flavours are safe in small quantities for consumption, some side effects are reported, such as allergic reactions, headache, fatigue, stomach pain, dizziness and chest pain. Some studies have shown a link between certain diseases and artificial flavours such as:

• Artificial flavouring compounds like diacetyl can be carcinogenic and pose a health risk.

• Artificial flavours and artificial sweeteners are found to disturb the gut bacterial flora. But more studies are required in this topic.

• Artificial colour (yellow) tartrazine is linked to allergic reactions.

• Artificial flavours and colours are linked to affecting brain health, memory and ADHD in children.

• Addiction and obesity are issues that have been linked to artificial flavours in some research and can affect the brain. The taste bud receptors send signals to the brain, which in turn releases dopamine to give pleasure. Some studies show that artificial sweeteners affect the hunger and satiety centre and lead to weight gain.

7. A wide range of products where artificial flavours are mostly used include:

• Snacks: Cookies, candies, shakers, chips and many snack items.

• Soft drinks and energy beverages.

• Bakery items.

• Dairy items like yoghurt, ice creams, flavoured milk.

• Processed meats.

• Sauces, mayonnaise, ketchups, dressings.

8. Common names of artificial flavours which should be known by individuals so that they can be aware and selective while buying snacks, bakery or processed food in a supermarket.

• Ethyl vanillin, ethyl maltol, ethyl propionate.

• Diacetyl

• Benzaldehyde

• L-menthol

The best way to avoid eating artificial flavours and colours is to select minimally processed food items, plain dairy products, whole foods, unprocessed meat items and preferably organic food items.

9. Safe quantity: There is no standard safe quantity of artificial flavours and colours worldwide. But there are international committees, food regulatory authorities, and other regulatory bodies in each country to regulate the quantity of artificial flavours used in each of the food items before they go for consumption. Acceptable Daily Intake (ADI) limits are set for compound-specific limits, which are standardised by local food safety authorities and are decided by strict testing and toxicity tests before approval.

Wholesome food/ Natural Foods

10. Takeaway: Artificial flavouring is very common in a wide range of food items. Realistically, you may not completely avoid food flavourings. But it is always a wise choice to prefer natural wholesome food items to processed flavouring food items as far as health is concerned. Moreover, both artificial and natural flavourings have similar effects on health, as one cannot rule out which is healthier or safer. Therefore, it is a matter of habit formation and lifestyle choices for individuals, parents and children to learn to make healthier choices for wholesome food and minimal use of processed food items.

Thanks for reading.

Peace and love 🙏

10 facts : Although honey 🍯 is similar to sugar, why it is still considered a healthier option ?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Bee,, Blog, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, cognitive health, Cooling, freezing, storage, Food, Gut friendly, microbes, healing, health, Heart friendly, weight friendly, gut healthy, constipation,, Honey, beehives, polyphenols, antioxidants, anti inflammatory, cough, cardiovascular diseases, neurological diseases, Nature,, Science, self healing, wellness

1. Honey is about 80% sugar, mostly fructose and glucose and is considered a natural sweetener. Since it is a derivative of plant nectar, it is a storehouse of bioactive compounds like polyphenols, flavonoids, vitamins, minerals and antioxidants. It is a blend of many natural substances, depending upon the different varieties of flowers whose nectar is collected by the bees. Because of its nutritional profile, honey has tremendous health benefits and is considered a healthy sweetener.

Beehives

2. Though honey is rich in sugar, it is a powerhouse of nutritional content in raw, unprocessed form. Depending upon the sources, the nutritional content can vary. Pasteurised honey is processed, filtered and can have a lesser quantity of flavonoids and polyphenols. Besides the antioxidant properties, honey includes calcium, potassium, vitamins, copper, iron and zinc. It also contains a trace amount of protein. Depending upon the varieties of flowers’ nectar, climatic conditions, examples of honey varieties are:

• Clover honey

• Wildflower honey

• Orange blossom honey

• Alfaalfa honey

• Buckwheat honey

• Rare variety like Manuka honey, found in New Zealand

3. Sources: Honey is the only natural sugar source which is produced by insects that humans consume. It is best when consumed raw and unrefined. Supermarket honey available is usually processed, pasteurised honey. Honey should be best sourced from local markets and local farmers, where the content is “pure honey” without any additives. These types of honey are lighter in colour and consistency. Darker varieties are stronger in flavour and nutritionally rich. Honey should be preserved in a glass bottle or plastic airtight container, below 32 degrees F.

4. Crystallisation: This is a natural process of honey where it is transformed from a liquid to a solid state depending upon the temperature and how it is stored. Crystallisation of honey doesn’t mean that the honey is spoiled. Honey with a higher content of sugar (fructose, glucose) is quickly crystallized like Alfalfa and clover types. Crystallisation happens as the dense sugar molecules start to hold the water permanently, which is, in fact, a sign of pure, unadulterated honey. The honey can be restored to its liquid form by putting the honey jar in a warm water container. Boiling water should be avoided as the nutritional content can be compromised.

5. Storage: Honey doesn’t require refrigeration. Its shelf life is around 2 years. Refrigeration and cold temperatures can lead to crystallisation of honey. It can be stored at room temperature at 20 to 25 degrees C or around 60 degrees F, ideally in an airtight glass container. It can also be stored in a food-grade plastic container. In the kitchen, it can be placed in a dry, dark place or pantry, avoiding direct sunlight.

6. Health benefits: As honey is rich in sugar, it should be consumed in small quantities rather than in large amounts. For centuries, the latest research has shown that honey has promising health benefits and healing properties. Some of them:

• Antioxidant rich so consuming raw, unrefined honey on regular basis can have anti-inflammatory benefits.

• Promote balance of blood sugar levels than regular refined sugar.

• Improves heart health by maintaining blood pressure, regulate heart beats.

• Since it has anti-bacterial properties , it can promote wound healing.

• Suppress sore throat and cough and support respiratory health.

• Supports gut health and is helpful in case of irritable bowel disease.

• Anti-fungal, anti-bacterial & anti-cancer.

7. Brain health: Research suggests that honey has amazing benefits for brain health and can prevent neurodegenerative diseases. Manuka honey is the best for brain health. Some of the neurological benefits of honey are:

• Unlike a refined sugar rush, honey can provide a natural, steady energy flow to neurons.• Flavonoids and phenolic acids can prevent free radical oxidative stress and cell damage in neurons.

• Supports memory by protecting brain cell mitochondria and elevates BDNF (brain-derived neurotrophic factor).

• Studies show honey is neuroprotective and prevents cognitive decline.

• Honey naturally contains melatonin, which supports sleep, and naturally removes toxins from the brain that build up while awake.

8. Alleviate cough: Studies have shown that honey is effective in soothing a cough. Drinking honey with a little warm water during a cough can help to form a coating in the throat. Its anti-bacterial and anti-inflammatory properties help as a healing aid for infections. Moreover, honey is safer as a home remedy than over-the-counter medications. It can be given to all age groups except children below 1 year of age, when there is a risk of food poisoning. Research shows that honey is far better than medicines like diphenhydramine (anti-histamine) and has a similar effect to drugs like dextromethorphan (cough suppressant ) and Salbutamol ( asthma drug).

9. Though honey is a natural sugar alternative, it is usually safe and healthy for daily consumption in moderation. There is no such standard recommendation, but experts suggest that 6-7 teaspoons daily should not be exceeded. WHO guidelines suggest that daily consumption of free sugar should not exceed 10% of daily intake. Since it has therapeutic benefits, its daily consumption can be beneficial for both gut health and the immune system. While using honey as a sugar substitute, other refined sugar food items should be completely avoided, as there are chances of weight gain (due to extra calories), sugar spikes in insulin-sensitive diabetics.

10. Takeaway: Research has shown for decades that honey is healthy with tremendous therapeutic effects when consumed in moderation as a wellness habit. Honey can replace the intake of refined sugar in several ways, such as:

• For dessert, yoghurt or breakfast bowls.

• Herbal teas, green teas.

• Morning, on an empty stomach with warm water as an aid to digestion and immunity.

• Honey should be avoided in boiling water or while cooking, as it may damage its nutritional value.

Thanks for reading.

Peace and love 🙏

10 facts:Microplastics/Nanoplastics impact on human health 😢

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Brain, nervous system, gastrointestinal disease, autism, cancer, Food, healing, health, health hazard, Infection,inflammation, Inflammation, diseases, environmental damage, health issues, Microplastics, nanoplastics, water, plastic, global issues, aquatic, Nature,, Science, wellness

1. Microplastics are small plastic particles, less than 5mm in size, while nanoplastics are extremely small, less than 100 nanometers, and are found in the whole environment, everywhere, in the air, water, and soil. The greatest impact of these small particles on aquatic life has been a trending topic in recent times. The potential hazard to human lives is a great concern, too. Microplastics come from many sources. Tiny particles produced from polyethene plastic are used in many cosmetic products, even in health products, as an exfoliate. Plastic pollution is seen in both food and drink product packaging, the most hazardous being the bottled water. The direct effects of plastic particles, especially chemicals like BPA, on human health are still the subject of ongoing research widely carried out.

Microbeads

2. Microplastics have been used in many industrial and cosmetic products as microbeads. They are also used in toothpaste, as vectors for drug delivery, cleaning agents, plastic packaging in food and drinks, and manufacturing products. Some examples of primary and secondary uses of microplastics:

• Personal care /cosmetics like toothpaste, facial scrubs, and cleansers.

• Agricultural products are used as coatings in fertilisers and in seeds.

Industrial products such as paints, textiles, tyre materials, and many types of machinery.

• Sports like synthetic turf.

• Secondary microplastics are released from packaging and fragmentation of bottles, bags and debris, produced by fragmentation and weathering due to exposure to UV lights, weather and mechanical activity.

3. Microplastics as a global threat has become an issue of grave concern because of their impact on all compartments of the environment, that is, air, water and soil. The most common concern is the food packaging on major food items such as mineral water, drinks, dairy, snacks, meat, fish, and frozen products. The contact of contamination is between the food item and the container/ the outer package is actually the cause of mutual transfer between the content and the plastic. Besides these, microplastics are also found in sediments in freshwater, the ocean, soil ecosystems, and on beaches, becoming a threat to not just humans but also other life on earth, including aquatic animals.

4. Microplastic pollution: Over the years, the growing presence of microplastics in the environment has increased day by day. The microplastics have high polymer content, so they remain non-perishable, non-degradable in soil, and insoluble in water. The direct impact on humans can be:

•Consumption of bottled water and plastic packaged drinks.

•Food packaging of different items.

•Indirect effect of microplastics from consuming aquatic foods like seafood, fish, and crustaceans.

•Personal care items like fabrics ( sportswear), toothpaste, face scrubs, and exfoliating products through micro beads.

•Industrial products.

5. Accumulation in the human body: Microplastics/ Nanoplastics easily accumulate in the human body through different sources :

• Ingestion through the food supply chain.

• Inhaled through air pollution.

• Ingested through drinks and water.

• Microplastics can enter the human body through dermal contact via sweat, wounds, an indirect route like unfiltered sewage plant, seawater, and seafood.

6. Recent studies have detected microplastics/nanoplastics in different human tissues and organs, including the brain. Traces are found in blood, liver, kidneys, lungs, and saliva. They mainly enter into different organs and tissues through the respiratory and gastrointestinal tracts. Nanoplastics, which are even smaller ( less than 1micrometer ), are more dangerous as they can infiltrate the human cells. Microplastics have also been found in human breast milk, placenta, meconium, and an infant’s first stool.

Health concerns

7. Impact on human health:

•Oxidative damage: Microplastics can cause oxidative damage, DNA damage and changes ingene activity.

• Reproductive effects can be ovarian scarring, low sperm count, and metabolic disorders in offspring.

• Deposits of BPA, phthalates, and heavy metals can cause damage to the brain, nervous system, reproductive, gastrointestinal and respiratory systems.

• Other effects can be inflammation, cell death, changes in hormone and lipid metabolism, and an altered gut microbiome.

8. Research shows that potential health risks due to absorption, inhalation and ingestion of microplastics and nanoplastics are an alarming public health issue. The most important key effects can be:

• Regular or frequent exposures can cause chronic inflammation in the gastrointestinal system, endocrine disruptions, and a weakened immune system.

• Accumulation in the respiratory system can cause lung inflammation, chronic asthma, chronic obstructive lung diseases and lowered lung function.

• The reproductive system can be affected, leading to low sperm count and infertility.

• Accumulation in organs like the liver, kidneys, spleen, and placenta can lead to scarring and functional irregularities.

• Increased risk of cancers and cardiovascular issues.

Glass bottle
Ceramic/wooden

9. Supporting the body’s natural detoxification process can be useful in removing microplastics to some extent. Some of the proven ways by which microplastics can be removed from the body are:

• Drinking plenty of water helps flush out toxins.

• Sweating it out by physical exercise, running, or walking.

• Consumption of gut-healthy food like fermented food, prebiotics and probiotics.

• Antioxidant-rich foods like flaxseeds, chia seeds, berries, and cruciferous vegetables.

• High fibre vegetables for forming bulk and binding the waste to be disposed of from the body.

Fibrous diet
Cotton fibre

10. The use of plastic is a global environmental hazard which has been taken seriously worldwide. Some important steps taken are:

• Minimal use of plastics in food supply chains and industrial uses.

• Use of plastic alternatives like bamboo, wood, seaweed, metal, and glass packaging.

• Replacing household items like/with silicon food bags, ceramic, glass utensils, stainless steel containers, wooden utensils.

• Using reusable materials derived from sugarcane, wheat, seaweed, packaging materials like cardboard, paper, plant-based wraps, and foams.

• Natural fibres like jute, organic cotton, and wool.

• Extensive research for the environmental clean-up of plastics and recycling plastics is ongoing in many countries. Plastic-eating bacteria (Ideonella sakaiensis), microbes like Pseudomonas, and Bacillus have been identified which have biodegradable capacity to break down plastics.

Thanks for reading.

Peace and love 🙏

10 facts: Why mitochondrial health is of crucial importance?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, cognitive health, Food, Fruits, veggies, berries, healing, health, Heart disease, Inflammation, diseases, environmental damage, health issues, life, Mitochondria, mitochondrial disease, mitochondrial health, Physical activity, exercise, strength training, walking, meditation, Supplement, Supplement, Coenzyme, Q10

1. Right from the biology textbooks in school, to higher levels of studies and research, the importance of mitochondria has been highlighted time and again. As previously mentioned, mitochondria are known as the ‘powerhouse’ of cells. They are the centre of energy production, metabolism, crucial for cellular functions, ranging from cellular activities, regulating vital functions and including cellular death. In other words, they are critical in maintaining overall health, preventing various diseases and increasing longevity.

2. Mitochondria have their own DNA and undergo a constant process of damage, repair, replacement, and distribution within cells of the body. Through mitochondrial dynamics, a damaged component or an impaired mitochondrion can be replaced, mitochondrial quality can be controlled, and mitochondrial functions can be maintained, thereby preventing disease processes and promoting overall health and well-being. So, continuous mitochondrial dynamics play a pivotal role in maintaining good health on the cellular level and overall longevity.

3. Mitochondria are an integral component of a cell that carries out a series of functions like cellular metabolism, energy production, fission, fusion, mitophagy, ion homeostasis, senescence and cell death (apoptosis). Studies have shown that mitochondrial dynamics play a pivotal role in diverse cellular functions, influencing the activation and functioning of cells and cell movement. Cell movement is the basis of vital processes like wound healing, tissue growth, the immune defence mechanism and disease-related processes like malignant metastasis. Therefore, mitochondrial health and functioning are fundamental to the body’s overall health at the cellular level.

Inflammation/chronic pain

4. Mitochondrial health impacts most of the vital systems of the body, including the immune system, bones, muscles, heart, neurological, cognitive and gut health. So, when mitochondria are dysfunctional or underperforming, the body will exhibit various symptoms like :

• Low immunity status.

• Metabolic syndrome

• Brain and cognitive disorder

• Fatigue syndrome

• Bone and muscle conditions like osteoporosis and sarcopenia.

• Inflammatory diseases.

• Chronic body pain.

Fatigued

5. Mitochondrial disorders are of two types: Inherited types and acquired types. Inherited Mitochondrial disorders can be caused by genetic mutations due to defective genes encoding the ETC (Electron Transport Chain) protein.

• Barth syndrome.

• Kearns- Sayre syndrome.

• Chronic progressive external ophthalmoplegia.

• Leigh syndrome.

• Ataxia.

Acquired types: Mitochondrial disease from external factors like toxins, drugs (mitotoxins), ageing, infections, inflammatory responses, secondary causes like cancer, Alzheimer’s disease, diabetes, Parkinson’s disease, long-standing COVID.

Body aches

6. Symptoms of mitochondrial disorders depend on the underlying factors, such as:

•Inherited types usually affect multiple organs, such as the brain, heart, liver, and muscles.

•People may have muscle fatigue, cognitive decline, hearing loss, vision loss, and GI issues.

•Secondary types can be the consequence of the primary causes, like type 1 diabetes, cancer, mental health disorders, and heart diseases.

•Environmental factors like toxins and drugs may result in mitochondrial dysfunctions.

Acquired types may have both the symptoms of inherited types and the underlying primary cause.

Tiredness

7. Diagnosis and treatment depend mainly on the underlying factors, triggering causes and the primary disease. The diagnosis relies mainly on many criteria, such as clinical, biochemical, tissue, and molecular specificity of clinical and laboratory findings.Treatment depends on the family history, clinical findings, laboratory findings, and metabolic/ molecular diagnosis. Treatments are usually antioxidant intakes, regular calorie intake, exercise, and specific treatment depending on the primary disease and definite mitochondrial dysfunction.

Supplements/ antioxidants

8. Commonly used agents for the treatment of both inherited and acquired types are:

• Electron transport chain support, like CoQ10 (ubiquinol)

• Electron carrier support, such as Niacin and Riboflavin.

• Fatty acid oxidation support, Biotin L-carnitine.

• Enzyme co-factors like Thiamine, Pantothenic acid, Biotin, and Alpha-lipoic acid.

• Anti-oxidants like Vitamin E, C, L-carnitine, and CoQ10.

Holistic health

9. Mitochondrial diseases have no cure, but a holistic lifestyle approach can improve the quality of life. The focus is mainly on energy preservation, nutrition, exercise, and stress management.

• Conservation of energy is essential to reduce fatigue, like planning out the daily and weekly schedule, taking rest in between normal chores, using assistive devices to minimise effort, and seeking help to reduce workload.

• Balanced diet of healthy protein, whole grains, fruits, vegetables, and healthy fats. Hydration and using supplements for health support.

• Exercise may include moderate activity, such as walking, swimming, or aerobic exercise.

• Prioritising sleep, avoiding toxins like quitting alcohol and smoking, managing stress like meditation, mindfulness tools, and nature bathing.

Whole Foods

10. In a nutshell, mitochondrial dysfunction is very complex in nature and still not completely understood. Mitochondrial dysfunction is differentiated as primary and secondary (acquired) types, and the diagnosis is again very complex. But there is the MDC scoring system, which is beneficial. Millions of people across the world suffer from some types of mitochondrial dysfunctions, which include diabetes, autism, cancer, blindness, heart, kidneys, liver or infertility issues, Alzheimer’s, Parkinson’s and chronic fatigue syndrome. Bringing out lifestyle changes can be helpful to improve the quality of life as well as mitochondrial health.

Thanks for reading.

Peace and love 🙏

10 important facts about tocotrienols 🙌

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, Brain, nervous system, gastrointestinal disease, autism, cancer, Cholesterol, Food, healing, health, Heart disease, Infection,inflammation, Nature,, Palm oil, cooking oil, heart health, cardiovascular disease, Vitamin E, tocotrienols, tocopherol, nutritional, supplements

Tocotrienol complex

1. Vitamin E is actually a complex of 8 different compounds, which include 4 tocopherols and 4 tocotrienols , each of which can be further divided into alpha, beta, gamma, and delta forms. While tocopherols have been the focus of most research, tocotrienols have not received as much attention. Consequently, many vitamin E supplements available in the market predominantly feature tocopherols, leaving the full potential benefits of tocotrienols yet to be explored.

2.Many Vitamin E supplements on the market primarily contain tocopherol as their main ingredient, which means that their full benefits for the body are not realized. Recent research has shown that tocotrienols are powerful antioxidants with various health benefits. They possess neuroprotective properties, help reduce cholesterol levels, promote skin and hair growth, protect the liver, prevent strokes, and may even help prevent sterility. Additionally, tocotrienols are known to combat inflammation.

3.Actually, tocotrienols help significantly in the body to lower inflammation. Studies have shown that tocotrienols are five times more potent than tocopherols in reducing inflammation. Research has shown that tocotrienols are available in different forms: Delta tocotrienols and gamma tocotrienols, of which delta tocotrienols have five times more potency than tocopherols to fight inflammation in the body. In fact, tocotrienols are far more potent than tocopherols in the prevention of oxidative stress.

4. The widespread benefits of tocotrienols can be summed up as :

• Powerful antioxidant.

• Powerful antimicrobial

• Neuro-protective.

• Anti-cholesterol effect.

• Anti-tumour, anti-cancer,

• Prevents stroke

• Anti-inflammatory, prevents autoimmune diseases.

• Protective to the cardiovascular system, hepato-protective, and promotes hair growth.

• Promotes bone health, especially for menopausal women.

Palm fruits

5. Extensive studies have been carried out on the neuroprotective role of tocotrienols, which have shown very positive results on people with stroke, nerve disorders and neurodegenerative diseases. Studies have revealed that astrocytes play an important role in restoring neuronal cells and protect neurons against oxidative stress. Tocotrienols help in preventing glutamate-induced injury and prevent the death of astrocytes. Therefore, tocotrienols are crucial in minimizing neurodegenerative diseases and stroke.

Annatto

6. There are several studies and clinical trials showing evidence of anti-inflammatory effects of tocotrienols by controlling the inflammatory mediators. Research suggested that tocotrienols block the activation of nuclear factor kappa-light-chain-enhancer of activated B cells (NF-kB), one of the main regulators of inflammatory response. Supplementation of tocotrienols is found to reduce tumour necrosis factor alpha (TNF-alpha), interleukin-1 and phorbol ester. It is a potential agent with significant anti-inflammatory effects in atherosclerosis, thyroid diseases, and autoimmune diseases.

7. Research shows that tocotrienols are usually safe for healthy individuals at a minimum dosage. But they do have anti-coagulant properties, so people with blood disorders should avoid taking them. Some contraindications:

• Individuals allergic to any compound of Vitamin E should strictly avoid it.

• As mentioned already, people with bleeding disorders, or anyone who will undergo surgery, should avoid it as it may slow blood clotting.

• Tocotrienols may interact with medicines like anticoagulants and antiplatelets and increase the risk of bleeding.

• Overdosing should be avoided as it may cause physical symptoms like headache, fatigue and GI symptoms.

•High doses of tocopherol can interfere with the efficacy and absorption of tocotrienols.

8.Tocotrienols are generally safe when taken by mouth. There is no standard medical recommendation for dosage. However, under medical supervision, the typical dose of tocotrienols in adults is 100mg – 200mg per day. Dosage can vary depending on the specific health requirement. Supplements are mainly derived from palm and annatto derivatives. They are fat- soluble and best absorbed along with a meal.

Edible oils

9. Food sources: Generally, tocotrienols are rarely found in nature. Even if some food sources are available, they are available in very low quantities. Palm oil has the most concentrated and natural source of tocotrienols, but at a very low level, which is not sufficient for potential health benefits. Other food sources are annatto ,edible oils like rice bran oil, grape seed oil, castor oil, coconut oil, peanut oil, linseed oil, cod liver oil, hazelnuts, oats, olive oil, maize, wheat germ, nuts and barley. Fish like salmon, trout, fruit like avocado, mango, vegetables like red pepper, greens, turnip, and squash are rich in vitamin E and its compounds.

10. Takeaway is that tocotrienols are the least known compound of the Vitamin E family, yet they are the most potent antioxidant and have strong evidence of widespread health benefits. Newest studies show that this compound has senolytic properties, a strong immune response, and apoptosis. They can slow down the process of ageing, reduce oxidative stress, and lower malignant potential. Though in small quantities, regular intake of natural sources of tocotrienols is sufficient for a healthy individual. Supplementation is required when medically prescribed.

Thanks for reading.

Peace and love 🙏

10 facts : Is arsenic in rice, a health issue?

by drjurisharma, posted in Brain, nervous system, gastrointestinal disease, autism, cancer, healing, health, health hazard, Heart disease, Inflammation, diseases, environmental damage, health issues, Nature,, Rice, arsenic, rice , rice products, Science, skin, cancer, anti inflammatory, plant, nature, medicine, herb, Vitamin, iron, minerals, wellness

In general, we are exposed to arsenic daily. Not only through food, but also through air pollution, smoking, contaminated drinking water and so on. Rice is the most common dietary source of arsenic, along with fruits, vegetables and grains. Rice and rice-based products are vulnerable to arsenic contamination because of the method of cultivation, especially from the soil and irrigation water in paddy fields. Therefore, white rice, brown rice, rice snacks, rice milk, infant food and rice cereals are all found to have arsenic.

1.Yes, rice eating can give arsenic exposure, depending on the contamination levels, which can be a health concern in the long run. Arsenic contamination levels in rice can vary based on sources, brands, farming methods, and the use of fertilizers and pesticides.Therefore, it is a potential health hazard, especially for rice-eating countries, mainly in Asia. Consistent arsenic exposure can affect different organs, the nervous system, gastrointestinal system and can even cause cancer. Not many studies have been done so far, but research has confirmed that rice contains a relatively high level of inorganic arsenic, which can be toxic and carcinogenic.

2. Rice has been a staple diet for centuries in Asia, unlike in Europe and America. There are different varieties of rice in which the arsenic levels can differ. According to research studies, different varieties of rice can have different levels of inorganic arsenic, such as:

•White long-grain rice (regular type) contains a higher level of mean arsenic concentration (ppb) as compared to medium or short varieties of regular white rice.

• Pigmented rice, like red rice or black rice, may have a slightly lower level of arsenic than regular white rice in many regions.

•Usually, brown rice, which has a bran and germ covered, is found to have higher levels of arsenic than regular white rice.

3.Research has found that brown rice, red and black rice have around 154 ppb of arsenic concentration, though the quantity varies depending on where they have been sourced. The white rice relatively has a lower quantity of 90 ppm of mean arsenic concentration. Arsenic is a heavy metal which is water-soluble, so the sources are many. It can be contaminated through soil originating from volcanic eruption, mining, power production and other geothermal activities, from irrigated water sources, pesticides, fertilisers and environmental pollution.

4.Different varieties of rice with mean arsenic levels, but the quantities may vary from region to region:

• Arsenic levels are higher in rice grown in the United States and some regions of Europe than in Asian countries like India, Pakistan or China.

• Aromatic rice, like Basmati and Jasmine rice, has a level of around 50-80 ppm, less than regular long-grain rice.

• Medium and short grain white rice contain 80-90 ppm as compared to long grain rice.

• Coloured grain rice, like brown and black rice, contains around 90 ppm.

5.Sources: Organic arsenic can be found in some seafood, seaweed is less toxic than inorganic arsenic, which is found in rice, grains and vegetables. Heath risk of having inorganic arsenic- contaminated rice and other food items can cause heart diseases, stroke, diabetes, cancers, skin and nerve diseases. Arsenic-contaminated infant food and cereals are very toxic to infants and growing children as they can interfere with the growth and development of the brain and nervous system, leading to autistic spectrum disorders, kidney diseases, and gastrointestinal system disorders.

6.Arsenic is odourless and tasteless, water-soluble, and easily absorbed in various food items. Besides, rice, vegetables, grains, arsenic can also be contaminated in poultry, such as chicken meat and eggs. When arsenic-contaminated feed is given to poultry, the arsenic is absorbed by the chicken meat and eggs. Additionally, arsenic-containing drugs administered to poultry and farm animals can lead to contamination, posing a hazard to human consumption.

7.Cutting down rice and grains, and vegetables from the diet is not a solution, as these items are very much part of the staple diet because of nutritional value in a major part of the population around the world. So, the different methods by which arsenic contamination can be reduced in the diet are:

•Sourcing the rice from less contaminated regions, also known brands, where the manufacturer mentions on the package.

• Using the type of rice, such as white regular, short and medium-grain white rice. Cooking brown rice with appropriate method.

• Correct method of cooking.

• Alternative use of whole grains like millet, quinoa, oats, and barley.

8.Typical way of cooking rice, where the water dries out, does not change the arsenic level in rice. Instead, an appropriate method of cooking the rice can reduce the arsenic contamination by 50-60 per cent:

• Overnight, soak the rice and drain the excess water.

• Using a larger quantity of water, like a 6:1 to 10:1 ratio, to cook the rice rather than the regular water level.

• Boil the rice and discard the excess water.

• Cook the rice in a pot slowly rather than in a pressure cooker.

9. Unpolished brown rice naturally contains nutrients and vitamins. Many white rice brands fortify the rice with different nutrients and vitamins, too. Rinsing and draining the excess water after boiling causes a lot of water-soluble vitamins and nutrients to be lost. For instance, rinsing white rice thoroughly causes a considerable amount of folate, niacin and vitamins to be removed from the rice. But in the case of unpolished brown rice, the nutrients and vitamins remain inside the bran covering. So, rinsing the brown rice does not affect the nutrients. Hence, brown rice is still healthier than white rice.

10. Therefore, raw, unpolished brown rice can be thoroughly rinsed, cooked in a pot slowly with a large amount of excess water, like pasta in the ratio of 10:1, which can reduce arsenic concentration by 50-40 per cent. At the same time, the quantity of folate, vitamins and minerals in the boiled brown rice remains intact. In this way, the baseline risk of cancer and health hazard reduces by about 60% which is suitable too. So, eating unpolished brown rice, pigmented rice and aromatic white rice can be suitable with the appropriate method of cooking. Also, using alternative grains like quinoa, millet, and barley is considered a healthy option to be included in the diet routine.

Thanks for reading.

Peace and love 🙏