Category: Food

10 facts: About understanding our relationship with food πŸ²

by drjurisharma, posted in Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, emotional health, Food, Food, eating habits, eating disorders, eating preferences, choices, culture, traditions, travels, family, Fresh, local, produce, healing, health, life, mental health, Nature,, Science, self healing, wellness

1. In general, you can either have a good relationship with food or a challenging one. A positive or a good relationship with food means that you allow yourself to enjoy any food you love, regardless of whether it is labelled as ‘good’ or ‘bad’ based on its nutritional value or calorie content. Conversely, a challenging relationship with food involves restrictions, such as stressing over certain food items you’re uncomfortable with, tracking your calorie intake obsessively, ignoring your hunger cues, overeating, and experiencing feelings of guilt or shame related to your eating habits.

2.Before recognising your relationship with food, it is important to understand that humans have a deeper relationship with food rather than a simple fuel-providing medium. Unlike animals, human preferences for food depend on a variety of factors like cultural, traditional, regional, socialisation, pleasure, comfort, simplicity, childhood memories, and nutritional content. The food preferences and choices are transient and may change many times during a lifetime. Once an individual understands how the food is grown, sourced, and reaches the table, he/she learn to appreciate and develop a healthy relationship with the food.

3. A good relationship with food can be having a comfort level, not stressing out, eating in moderation, being open about all types of food and not allowing it to control your life. The signs of having a good relationship with food can be:

β€’ You are enjoying while eating.

β€’ You stop eating once you feel full and satiated.

β€’ You respect your hunger cues.

β€’ You don’t overeat but instead eat in moderation.

β€’ You don’t count your calories while eating and are obsessed with the numbers on the weighing scale.

β€’ You are open to all kinds of food as per your preferences.

β€’ You don’t allow others to opine about your food choices.

β€’ You understand that your food choices do not define you as a person.

β€’ You love to eat food that you enjoy the most.

4. Having a bad or, rather, difficult relationship with food can be stressful. Some of the signs of a bad/ difficult relationship with food can be:

β€’ You have a restricted and limiting approach towards food.

β€’ You don’t respect natural hunger cues.

β€’ You have a history of crash dieting, trying to follow all fad diet food trends.

β€’ You are very concerned and stressed out about the list of foods that you can or cannot eat.

β€’ You have a feeling of guilt or shame for eating.

β€’ You feel stressed to eat in the social circuit as other people may notice you about your food choices.

β€’ You either starve yourself or overeat. Either way, you are not comfortable and happy.

5. Learning to develop a good relationship with food is an ongoing process. It takes a lot of patience, time and self-empathy. Allowing yourself to welcome small changes, day by day, not being judgmental, learning to enjoy and taking pleasure while eating. The food choices are not just part of routine practices, but deep-rooted in our genes, following a certain culture, which is not wrong. A good and healthy relationship with food means being open to trying new food, seeing food beyond the caloric scale, and not always judging your value as a person through your food choices. Allowing yourself food freedom.

6. Eating when hungry: It is important to understand your body’s natural signals of hunger rather than eating unnecessarily. Our body has a natural ability to metabolise the food that has been eaten, starting the process of absorption of necessary nutrients, cleaning the dead cells and releasing the roughage. In other words, the body has a natural cleaning process called autophagy. Normally, in the daytime, the body takes around a 5-6 hour gap before you experience hunger again. It is important to avoid certain habits which can prove to be harmful to health and damage our relationship with food in the long run:

β€’ Eating while stressing out about something as a distraction has become common.

β€’Binging while watching TV or watching a film.

β€’ Gorging and overeating while attending a party or buffet.

β€’ Eating while attending a meeting or taking a flight.

β€’ Eating or having beverages throughout the day becomes very normal in today’s time, as food is available all the time and everywhere.

7. Stress and eating behaviour: Stress can be any kind of stimulus that is perceived by the individual as stressful. Several studies have shown that stress can result in irregular eating behavior, altered eating preferences, and even alter the perception of pleasure from food. Research has shown that 40-70% of people suffering from stress can result in overeating, which can prove to be a calming process, irrespective of their physiological hunger. Whereas some 60-30% people can result in a reduction of food intake or develop a repulsion towards food. In today’s time, some people are so concerned about caloric counting and weighing scales that they develop a restricted approach towards food, where eating becomes a difficult task. Some people follow a crash diet, keeping up the dieting trends; eating becomes a burden rather than a physiological need.

8. Mindfulness: When it comes to developing a good relationship with food, there are no right or wrong answers. Food is not just a source of fuel, but your culture, habit, individual taste, memories, joy, and health, on which you plan your meals and eating preferences. If you are cooking yourself, learn to ritualise the process, enjoying every step from selecting the food ingredients, cleaning, cutting, sizzling, bubbling, until the food finally comes to life. In fact, cooking is a routine activity where you can practise mindfulness and integrate meditation. According to Buddhism, an ordinary person can practise mindfulness in everyday activities like cooking, cleaning, eating, and doing dishes, which are powerful activities where you are aware of the present moment and completely engrossed in it, instead of doing some extraordinary activities or sitting hours on meditation.

9.Mindful Eating: Practicing mindful eating can be a powerful way to develop a healthy relationship with food. When you eat, focus completely on the activity, staying in the present moment without distractions from your phone, TV, or anything else. Chew slowly and thoroughly before swallowing to enhance the digestion process. By fully engaging with your meal, you can enjoy your food more, appreciate what you’re eating, and better understand your choices. This practice allows you to tune into your body’s natural hunger and fullness signals. Initially, it may be challenging since many of us are accustomed to mindless eating. However, over time, this approach can become a habit that contributes to your overall well-being.

10.Improving your relationship with food is an ongoing process and is essential for overall health and well-being. First and foremost, it is important to value yourself as an individual. Learn to practice self-compassion, respect your uniqueness, and separate your eating habits and choices from your self-worth. Here are some small steps and changes you can make to enhance your relationship with food:

β€’ Listening to your body, identifying your natural physical hunger cues rather than emotional hunger.

β€’ Avoid labelling food as β€œbad” or β€œgood”. Instead, focus on eating in moderation and respecting your food preferences and choices. All food can fit in a healthy lifestyle if eaten in moderation and with routine physical activity.

β€’ Avoid impulsive eating behaviour and focus on intuitive eating.

β€’ Stop watching the social media food trends and diets, as well as the weighing scale.

β€’ Focus on mindful eating and practice mindfulness.

β€’ Never relate food to a stress buster or use food as a reward or punishment.

β€’ Though food is a source of nourishment to our body, but it gives us moments of pleasure too, through our eating experience. So, food choices should be always our own and not looking at another’s plate.

10 facts: Is hojicha tea β˜•οΈ healthier than matcha πŸ΅?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, emotional health, Food, healing, health, Hot beverages, Latte, coffee, ice cream, dessert, tea, mental health, Nature,, Science, self healing, Tea, Japanese, hojicha, matcha, brewing, beverage, health drink, benefits, wellness

1. Hojicha tea has become a popular trend online, but what exactly is it? Hojicha is a type of Japanese green tea made from bancha, sencha, and kukicha leaves that are roasted at high temperatures and then ground into a fine powder. This roasting process gives hojicha its characteristic light brown colour and toasty flavour, although it also means that some of its antioxidant properties are diminished. Despite this, hojicha still contains beneficial compounds such as L-theanine, catechins, and polyphenols, which can help lower cholesterol levels, particularly LDL, and improve blood circulation. Additionally, the roasting method enhances the presence of pyrazines, which have a calming effect on the brain and nervous system.

2. Hojicha has become quite popular in recent times, mainly because of its low caffeine content, flavour, taste and calming effect on the nervous system. Hojicha tea is distinctive from other varieties of green teas as it is a mixture of leaves, twigs, and stems of the tea plant, which are roasted at a high temperature of 150 C. Due to roasting, it has a light brown colour, nutty taste and toasty flavour, unlike the vegetative tone of other green teas.

3. It has gained popularity in recent times due to its low caffeine content, which is milder than that of other green teas. So, it is quite safe for children as well as the elderly. In Japan, it is mostly an after-meal tea, in the evening, which has a calming effect on the nervous system, brain, reduces anxiety, stress and ensures a good night’s sleep. Hojicha infusion is quite popular as it is often used in smoothies and yoghurt.

4. Though hojicha tea has a great taste and flavour, as far as health benefits are concerned, matcha is still healthier than hojicha because of its rich, concentrated properties of antioxidants. Matcha is a rich source of chlorophyll, L-theanine, polyphenols, catechins and natural caffeine. Compared to hojicha, matcha has a great amount of health benefits like preventing cellular damage, reducing inflammation, supporting brain health, heart health, liver health, improving brain function, help prevent cancer and promote weight loss.

5. Like matcha, hojicha does contain anti-oxidants and amino acids, but in significantly less quantity as compared to matcha, which is made from tencha raw leaves, not stems or twigs, which are ground into fine powder. On the other hand, matcha is rich in chlorophyll, which helps in liver detoxification and flushes out toxins from the body. Due to the presence of natural caffeine, which is quite high in matcha, it can be stimulating to the nervous system rather than calming. Too much drinking of matcha can lead to high caffeine intake, which can sometimes cause heart palpitations.

6. Hojicha contain a compound, Pyrazine, unlike matcha, which is formed due to the roasting process. Pyrazine gives a distinctive toasty flavour and scent to hojicha, which allows a pleasant aroma just like brewing coffee. Some of the health benefits of pyrazine:

β€’ Calming and relaxation effect due to balance in the nervous system.

β€’ Improving the quality of sleep due to low caffeine content.

β€’ Improving blood flow in the body due to the vasodilator effect of pyrazine.

β€’ GABA secretion is improved in the brain, which helps in reducing anxiety and depression.

β€’ Promote skin health by improving skin hydration.

7. In addition to the above benefits, due to the presence of antioxidants, hojicha tea has other health benefits, such as:

β€’ Improves digestion by promoting metabolism

β€’ Reduces inflammation, especially in arthritis, by lowering pain and swelling

β€’ Strengthen the immune system and prevent cold and cough

β€’ Promote heart health by enhancing blood flow and lowering blood pressure

β€’ Improves oral hygiene due to anti-bacterial properties

8. Unlike matcha, which has a raw, grassy and slightly bitter taste, hojicha has a nutty taste, toasty flavour and is not bitter. Therefore, it can be used in various ways:

β€’ Extensive use as beverages, lattes, smoothies, and milk teas.

β€’ Baking dishes like cake, cookies, macarons, and mochi

β€’Ice cream, frozen treats

β€’ Savoury dishes, meat, pastas, roasted veggies.

9. Traditionally, in Japan, hojicha is used as evening tea as it has a low caffeine content and has a calming effect on the nervous system and aids in metabolism. It helps to improve good quality sleep. It also has a warming effect due to enhanced blood flow, and so it is ideal for nighttime. Since it has a sweet, nutty flavour, it has become very popular for its uses in a wide variety of desserts, puddings, cocktails, and beverages. Commercially, hojicha tea is available everywhere in supermarkets and malls due to its demand, taste and benefits.

10. Hojicha has received global recognition for its versatility and uniqueness in taste and flavour. Like brewing coffee, it has a distinctive toasty aroma which is very inviting. On top of it, hojicha has low caffeine content, a variety of uses, making it popular among all age groups, including children. It has a natural sweetness, so using it as an ingredient in dishes requires less sugar. It tastes great in savoury dishes too. Overall, it’s a hit among the masses.

Thanks for reading.

Peace and love πŸ™

10 facts: Sleep wake cycle linked to cortisol πŸ‘

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, cognitive health, Cortisol, stressful, stress, sleep, sleep deprivation, anxiety, depression, wakefulness, hormones, melatonin, fear, pain, emotions, Food, Gut friendly, microbes, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, mental health, muscle, body, nature, self healing, spiritual, Supplement, wellness

1.Cortisol is a stress hormone released from the adrenal glands, which is ideally secreted during a fight-or-flight response. However, in today’s world, our daily lives are filled with stressful situations, such as competition, comparisons, peer pressure at work, negative people, and relationships stress. As a result, cortisol is released not just in short bursts but remains chronically elevated. This persistent high level of cortisol keeps the body in a constant state of stress, leading to chronic inflammation, sleep problems, and various diseases.

2.Cortisol plays essential role in the body for survival. But when cortisol is elevated for a longer period of time can lead to health issues like weakened immunity, metabolic syndrome and mental health issues. The functions of cortisol are :

– Maintaining blood pressure

– Elevating blood sugar levels

– Regulating the circadian rhythm

– Facilitating the utilisation of energy from carbohydrates, proteins, and fats

– Reducing inflammation

3. Sleep-wake cycle follows a synchronised rhythm with the night and daytime. During the sleep phase, the body goes through different stages, such as:

β€’ Non-REM stage: The phase where the body and mind, being awake, slowly move to a calmer state before falling asleep. Followed by a stage where the body’s core temperature drops, brain waves slow down. After this, a stage emerges where the heartbeat, breathing, and brainwaves slow down, entering a deep state of relaxation.

β€’ REM state: This stage occurs normally after the deep sleep phase. In this phase, people have vivid dreams, and intense dreaming appears. There is weakened muscle activity similar to temporary paralysis. This stage is important as the brain is cleaning out the buildup of waste and toxins.

4. HPA axis: The hypothalamic-pituitary-adrenal axis is responsible for the neuroendocrine regulation. Hormones like melatonin and cortisol from the HPA axis modulate the sleep-wake cycle. When there is disruption of this axis disturb the sleep cycle. Studies show that there are reciprocal interactions between sleep regulation and the HPA axis. Stressful situations like PTSD, emotional trauma, and chronic workload can lead to long-standing sleep issues like insomnia, sleep deprivation, and lack of restorative sleep, which in turn lead to disruption of the HPA axis and vice versa.

Insomnia

5. The HPA axis and sleep have a significant interconnection. Good quality sleep, deep sleep causes an inhibitory effect on the HPA axis, whereas hyperactivation of the HPA axis leads to overload of glucocorticoids, wakefulness, and loss of sleep. Sleep disorders related to HPA dysfunction are:

β€’Insomnia is a common sleep disorder which is found to have a connection with an increase in ACTH and consistent cortisol levels and arousal of the central nervous system.

β€’Obstructive sleep apnea or daytime sleepiness has been associated with elevated pro- inflammatory cytokines, IL-6 and TNF.

Weight gain

6. Elevated cortisol level: Studies show that sleep deprivation has a direct connection to elevated cortisol levels, long hours of wakefulness in the daytime, glucocorticoid overload, and disruption in the HPA axis. These directly affect the well-being of the individual and increase the risk of obesity and type 2 diabetes. Other symptoms of elevated cortisol levels are:

β€’ Weight gain

β€’ High blood pressure

β€’ Weakness of bones

β€’ Muscle weakness

Stressed

7. Cortisol level: Normally, there is a spike of cortisol level in the morning, known as the awakening response, and it continues for about 60 minutes thereafter. Then, gradually the level-starts dropping and reaches the lowest level towards the evening/midnight. The factors which can affect the cortisol levels are:

β€’ Stress

β€’ Disturbed routine sleep schedule

β€’ Morning light may cause the surge

β€’ Cushing’s syndrome

Overworked/ stressed

8. Stress and cortisol level: Cortisol is a steroid hormone which is released from the adrenal glands in the body’s response to stress. Cortisol also releases sugar from the liver to combat stress. In addition to this, sleep and stress are also closely linked. Prolonged stress can lead to sleep disorders like acute insomnia. The types of stress when cortisol is secreted are:

β€’Short-term stress

β€’Long-term stress

β€’Trauma, both psychological and physical.

Dark chocolate

9. Food and cortisol: Certain foods can support gut health, reduce stress and lower the cortisol level naturally:

β€’ Whole grains and natural fibres – Whole grains are rich in polyphenols, which can support gut health and reduce stress and cortisol. Fibrous foods like vegetables, fruits, and berries contain both polyphenols and antioxidants that help reduce cortisol levels.

β€’ Dark chocolate (70 – 80%) – Flavonoids in dark chocolate can lower the stress response and cortisol from the adrenal glands.

β€’ Green tea contains polyphenols, catechins, and L-theanine, which can lower stress reactivity.

β€’ Probiotics/Prebiotics are linked to healthy gut health, reduce stress and cortisols.

β€’ Healthy fats in nuts, fatty fish, and seeds rich in omega3-fatty acids reduce stress and support mental health.

β€’ Water – Consuming water throughout the day prevents dehydration and controls the cortisol level.

Meditation
Community/ kindness/ volunteer work

10. Natural habits that can keep the cortisol level under control:

β€’ Good sleep routine – Firstly, keep away from cell phone or any kind of distraction at least 1 hour before bedtime, avoiding alcohol, caffeine intake and nicotine 5-6 hours before bedtime, maintain a bedtime schedule; going to bed and waking up the same time every day is important for sleep hygiene.

β€’ Daily routine exercise, nature bathing, walking or any kind of physical activity.

β€’ Practise deep breathing techniques like Pranayama, mindfulness breathing, Meditation, yoga, tai-chi.

β€’ Maintaining your mental health by managing your personal relationships, staying away from negative people and a negative environment, cultivating hobbies, laughing, and listening to music.

β€’ Spirituality – believing in spiritual faith, attending spiritual workshops, meditation, community spirit, kindness /charity /voluntary works, helps maintain cortisol levels.

Thanks for reading.

Peace and love πŸ™

10 facts:Microplastics/Nanoplastics impact on human health πŸ˜’

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:

β€’ Personal care /cosmetics like toothpaste, facial scrubs, and cleansers.

β€’ Agricultural products are used as coatings in fertilisers and in seeds.

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

β€’ Sports like synthetic turf.

β€’ 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:

β€’Consumption of bottled water and plastic packaged drinks.

β€’Food packaging of different items.

β€’Indirect effect of microplastics from consuming aquatic foods like seafood, fish, and crustaceans.

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

β€’Industrial products.

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

β€’ Ingestion through the food supply chain.

β€’ Inhaled through air pollution.

β€’ Ingested through drinks and water.

β€’ 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:

β€’Oxidative damage: Microplastics can cause oxidative damage, DNA damage and changes ingene activity.

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

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

β€’ 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:

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

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

β€’ The reproductive system can be affected, leading to low sperm count and infertility.

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

β€’ 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:

β€’ Drinking plenty of water helps flush out toxins.

β€’ Sweating it out by physical exercise, running, or walking.

β€’ Consumption of gut-healthy food like fermented food, prebiotics and probiotics.

β€’ Antioxidant-rich foods like flaxseeds, chia seeds, berries, and cruciferous vegetables.

β€’ 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:

β€’ Minimal use of plastics in food supply chains and industrial uses.

β€’ Use of plastic alternatives like bamboo, wood, seaweed, metal, and glass packaging.

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

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

β€’ Natural fibres like jute, organic cotton, and wool.

β€’ 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 πŸ™

10 facts on the link between poor gut health and hormonal irregularities βœ‹

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, detoxification, vegetable,, emotional health, Food, Fruits, veggies, berries, Gut health, hormones, estrogen, exercise, sleep, yoga, meditation, healing, health, mental health, self healing, wellness

1. Poor gut health means poor metabolism, microbiome irregularities, digestive issues, chronic inflammation, built-up toxins, elevation of cortisol and hormonal issues. Therefore, a weak gut health profoundly affects the endocrine ecosystem. On the other hand, studies have confirmed that gut microbiota can be influenced by the hormonal environment. Some studies suggest that there is a connection between gut microbiome and sex-related diseases like polycystic ovarian disease, post-menopausal osteoporosis, ovarian cancer and type-1 diabetes.

2. The gut microbiome normally maintains and regulates digestion, nutrient absorption, immune protection and hormonal regulation. In fact, a balanced gut microbiome is the key element in stabilizing hormones like oestrogen, cortisol, and insulin. When the gut microbiome and its ecosystem are in balance :

β€’ Digestion is smooth

β€’ Hormones are regulated

β€’ Inflammation is low

β€’ Mood and energy are improved

β€’ The estrogen level is stable

3. Trouble arises when the gut microbiome goes out of balance and gut health is disturbed; the hormonal health is impacted as well. The common issues may appear:

β€’ Body weight may fluctuate

β€’ Estrogen levels may shoot up

β€’ Other hormone levels may fluctuate rapidly

β€’ Sugar cravings increase

β€’ Toxin levels may rise

β€’ Hair fall

β€’ Irregular periods

β€’ Trouble sleeping

Gut microbes

4. The gut microbiome and oestrogen link: A special group of gut microbiome named estrobolome maintains and regulates the oestrogen cycle in the body. The bacterium helps to clear out the excess oestrogen from the body and maintain the menstrual cycle:

When estrobolome functions properly,

β€’ Menstrual cycle remains regular

β€’ The oestrogen level is regulated

β€’ PMS remain under control

β€’ Acne and skin issues are absent

β€’ Bloating and gas issues are nil

When estrobolome is unhealthy,

β€’ Estrogen levels imbalances

β€’ Instead of clearing, the oestrogen recirculates in the body

β€’ Acne, bloating, and gas issues may arise

5. When gut health is optimised, the estrobolome produces enzymes like betaglucoronides which not only metabolise and maintain the optimal levels of oestrogen, but also help in breaking complex carbohydrates, absorption of bilirubins and flavonoids. Oestrogens are basically produced by the female ovaries and adrenal glands. In women, the hormone plays an important role in reproductive functions, regulating body fat, maintaining heart health, bone health and brain health. In men, this hormone helps to maintain libido and the maturation of sperm.

6. PCOS linked to gut health: Many women who suffer from PCOS usually have gut health issues, including slower metabolism and chronic inflammation. Other issues which are commonly seen are:

β€’ Blaoting, gas issues

β€’ Irregular digestion

β€’ Sugar cravingsβ€’ High insulin levels

β€’ Depressions, mood swings

β€’ Low energy

β€’ Irregular periods

β€’ Skin issues, acne

7. Holistic health approach: To maintain stability and balance between gut health and hormonal balance, changing lifestyle habits, nutritional habits, and daily physical activity are the major steps towards this goal. Developing routine habits includes:

β€’ Changing nutritional habits to whole foods.

β€’ Timely eating habits

β€’ Manage routine stress

β€’ Mindfullness

β€’ Breathing techniques like Pranayama

β€’ Regular physical activity

β€’ Maintaining a sleep routine

β€’ Avoid the intake of unnecessary antibiotics

8. Nutrition plays a significant role in shaping gut health and maintaining hormonal stability. The important steps are:

β€’ Completely avoiding processed, junk, refined and sugary foods

β€’ Maintaining hydration, drinking plenty of water

β€’ Focus on whole grains, lentils, beans

β€’ High-fibre vegetables

β€’ Fermented foods

β€’ Omega-3 rich foods

β€’ Herbal teas

β€’ Fresh fruits

Curd

9. Probiotics/Prebiotics: Both probiotic and prebiotic foods strengthen gut health and support hormonal health. When consumed routinely, it significantly impacts digestion, slows down inflammation, improves sleep, and helps in managing PMS and PCOS in women.

β€’Probiotics like fermented food, such as pickled vegetables, kombucha, kefir and curds.

β€’Prebiotics include whole grains, onions, garlic, and bananas.

10. The major takeaways in optimising gut health and maintaining hormonal balance are:

β€’ Always be careful what you put into your body. Food not only curbs our hunger but they feed our cells.

β€’ Routine exercise helps in the detoxification of the liver and reduces daily cortisol levels, regulate the levels of sex hormones. Activities like Yoga, mindfulness practises, and breathing exercises maintain an optimal environment for the balance of the gut-hormone axis.

β€’ Curbing smoking and limiting alcohol can prevent toxins from building up, supporting the liver in the detoxification process, which is crucial for endocrine health.

β€’ Avoiding unnecessary antibiotics as they can disturb the ecology of the gut microbiome and disrupt its functions.

Thanks for reading.

Peace and love πŸ™

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 β€˜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 :

β€’ Low immunity status.

β€’ Metabolic syndrome

β€’ Brain and cognitive disorder

β€’ Fatigue syndrome

β€’ Bone and muscle conditions like osteoporosis and sarcopenia.

β€’ Inflammatory diseases.

β€’ 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.

β€’ Barth syndrome.

β€’ Kearns- Sayre syndrome.

β€’ Chronic progressive external ophthalmoplegia.

β€’ Leigh syndrome.

β€’ 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:

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

β€’People may have muscle fatigue, cognitive decline, hearing loss, vision loss, and GI issues.

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

β€’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:

β€’ Electron transport chain support, like CoQ10 (ubiquinol)

β€’ Electron carrier support, such as Niacin and Riboflavin.

β€’ Fatty acid oxidation support, Biotin L-carnitine.

β€’ Enzyme co-factors like Thiamine, Pantothenic acid, Biotin, and Alpha-lipoic acid.

β€’ 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.

β€’ 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.

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

β€’ Exercise may include moderate activity, such as walking, swimming, or aerobic exercise.

β€’ 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 πŸ™

10 important facts about tocotrienols πŸ™Œ

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 :

β€’ Powerful antioxidant.

β€’ Powerful antimicrobial

β€’ Neuro-protective.

β€’ Anti-cholesterol effect.

β€’ Anti-tumour, anti-cancer,

β€’ Prevents stroke

β€’ Anti-inflammatory, prevents autoimmune diseases.

β€’ Protective to the cardiovascular system, hepato-protective, and promotes hair growth.

β€’ 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:

β€’ Individuals allergic to any compound of Vitamin E should strictly avoid it.

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

β€’ Tocotrienols may interact with medicines like anticoagulants and antiplatelets and increase the risk of bleeding.

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

β€’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 πŸ™

10 Essential Insights on Resistant Starch and Managing Blood Sugar Spikes πŸ™Œ

by drjurisharma, posted in Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, Buzzing, starch, carbohydrates, sugar, potatoes, rice, pasta, Cooling, freezing, storage, Food, Gut friendly, microbes, healing, health, Infection,inflammation, Obesity, weight loss, self healing

1. Resistance starch is a new buzzword nowadays. But what exactly is resistance starch? Starches are a major portion of our everyday diet. They are usually found in grains, legumes, potatoes, and many other foods. Unlike simple starches, resistance starch passes through the digestive tract, the stomach and the small intestine undigested, and reaches the colon, where it is fermented by gut bacteria, like soluble fibres. Therefore, they are very gut-friendly, hence are potentially beneficial to health.

2. Several studies have identified the components of starches in different types of food, which are resistant to digestion, and can be very beneficial in the prevention and control of chronic diseases. Evidence has shown that starches present in food, which are rapidly digested, have significantly contributed to the growing risk of chronic diseases like diabetes, obesity, and colon cancer. Ongoing studies have shown that resistance starches are highly resistant to digestion by digestive enzymes like amylase in the small intestine and pass through the colon, where they are fermented by the microbiota.

3. Five types of resistance starches have been identified such as :

β€’ Type1 : Physically inaccessible starches like whole grains, coarsely grounded grains.

β€’ Type 2: Granular starch like raw potato, raw banana starch.

β€’ Type 3: Retrograde starch like cooked and cooled starch.

β€’ Type 4: Chemically modified starch.

β€’ Type 5: Amylose lipid complex.

4. Carbohydrates are simple in structure, like white rice, white bread, cakes, or refined food items. Resistance starches are complex carbohydrates which pass through the stomach and small intestine undigested and move to the large intestine to be fermented by the gut-friendly bacteria. Some examples of resistance starches are: Brown rice, whole grains, quinoa, lentils, plantains, oats and potatoes.

5. Simple starches are digested by the stomach enzymes and are responsible for spiking blood sugar and worsening insulin sensitivity. While resistance starches cannot be digested by the stomach enzymes, they travel through the small intestine and reach the colon. In the colon, they are fermented by the microbes and produce short-chain fatty acids like Butyrate. Butyrate improves insulin sensitivity, lowers inflammation, and provides food for gut-friendly bacteria.

6. Starch Retrogradation: It is a process where gelatinised starch molecules crystallize and become resistant to digestion in the stomach and small intestine. This trick can be done by cooling the simple starches after cooking and storing them in the refrigerator. Just before eating, heat them so that the content of resistance starch can be increased. Therefore, the effect of cooling the cooked rice or potatoes, bread can decrease the post-prandial glucose and insulin spike.

7. Simple ways to have resistance starches or increase the resistance starches content are:

β€’ Cooking the rice, potatoes or pasta, and cooling them.

β€’ Freeze and store them in the refrigerator.

β€’ Reheating them before consuming.

8.Pairing food like carbohydrates with protein and fat can help in controlling the glucose spike and improving insulin sensitivity. Pairing potatoes with butter or olive oil, or rice with lentils or beans, is a common example. Acidifying the meal by adding lemon, vinegar, or fermented food can lower the rate of starch breakdown.

9. Again, food orders are another important trick to improve insulin sensitivity and lower the glucose spike. Instead of having carbohydrate first, it is wiser to eat the protein like eggs, meat or fish first, followed by vegetables and lastly the carbohydrate portion. This way, it will slow down the glucose digestion. Such behavioural change while following the food order either at home or in a restaurant can help to improve the metabolic response.

10. Eating a meal and then immediately sitting down to work, using the laptop, or taking a nap can negatively impact your metabolic response. Instead, after finishing your meal, consider taking a light walk or engaging in a gentle activity like cleaning or washing dishes. These activities can stimulate your calf muscles, particularly the soleus muscle, which can quickly utilise a significant amount of glucose. By sustaining contractions, this muscle helps burn glucose, contributing to better blood sugar control.

Thanks for reading.

Peace and love πŸ™

10 facts: Is dairy essential for overall wellbeing?

by drjurisharma, posted in Adults, young people,, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, butter,dairy,inflammatory,disease,cancer,gut health,, Cows, sheep, buffalo, goats, A1, A2, casein, Dairy, milk, milk products, cheese, butter,, Food, Ghee, healing, health, Heart disease, milk, dairy, curd, yoghurt, Science, wellness

1.Whether, dairy is good or bad, still remain subjective. Dairy commonly known to offer many nutritional benefits, but it is not absolutely essential for maintaining overall health and well-being. In ancient times, when survival was challenged by harsh weather conditions, humans began consuming raw animal milk due to a scarcity of food. As these populations migrated from one geographical region to another, they gradually developed genes that allowed for lactose tolerance. This is how dairy became incorporated into the human diet. Today, many individuals may find dairy consumption uncomfortable.

2.Research has shown that though dairy is a good source of protein and calcium, it is not mandatory that without them, you can be deficient in this nutritional benefit. Having a regular balanced diet which is rich in pulses, leafy vegetables, and nuts can provide you with a better source of protein, calcium and loads of other nutrients than depending on dairy products. Though milk has been considered as wholesome food for both children and adults and is consumed throughout the millennia, many studies have shown cases of lactose intolerance and health risks to individuals through dairy. So, if you are not tolerant of dairy, it is important to avoid it, as there are plenty of other food sources which can provide the same nutrients.

3. Lactose intolerance: People who are lactose intolerant lack the enzyme lactase, which breaks down the sugar in milk. So, such individuals suffer from digestive distress and have different symptoms after consuming milk and dairy products. About 65% of the world’s population suffers from lactose intolerance. Lactose is found in almost the same amount in both A1 and A2 milk. So, people with lactose intolerance should avoid both A1and A2 milk. People with lactose intolerance may suffer from symptoms :

β€’ Gas.

β€’ Bloating.

β€’ Stomach pain.

β€’ Vomiting.

β€’ Diarrhoea.

4.Studies show lactose intolerance is mainly due to gut sensitivity and lactose malabsorption. Most of the varieties of milk and milk products contain lactose, such as cow, goat,buffalo or sheep. Again, fresh milk, curd, and cream contain more lactose than cheeses. Lactose in dairy is used in many other products like processed food, biscuits, cookies, soups,snacks, and dressings. Therefore, if you are sensitive to lactose, all these food items can cause trouble when consumed. People need to read the labels of ingredients while consuming such products. Nowadays, many dairy products are made with the lactose being removed, such as some cheeses, lactose free milk, yogurt.

5.Allergies: Allergy to milk or dairy products can appear as early as childhood, wherein there may be mild to severe symptoms on consuming them. This is an atypical immune response resulting in various symptoms. Sometimes, it is life-threatening, which is known as an anaphylactic reaction.But, fortunately, with growing age, most of the time, the allergy disappears and dairy can be consumed without difficulty. In some individuals, the allergy can continue lifelong. Cow’s milk contains an allergen which triggers an immune response. But, some people may be allergic to other milks too, like sheep, goat or buffalo. Milk allergy is caused by milk proteins like casein and whey. Symptoms can be:

β€’ Tightness of throat

β€’ Swelling of the tongue

β€’ Hives

β€’ Stomach pain

β€’ Vomiting, diarrhoea

β€’ Persistent, cough, dizziness.

6.Inflammation: Though dairy may not be related to inflammation in most people. But studies do suggest that some people may be sensitive to beta-casein A1 protein found in most of the cow’s milk, which is connected to systemic inflammation. Long-term consumption of dairy is found to have a lowered anti-inflammatory effect in the body in those who have pre-existing conditions, metabolic abnormalities and are overweight. Some studies showed that milk processing causes changes in the basic components of milk, which can trigger inflammation in some individuals.Different small studies showed that raw milk consumption, due to its vast microbiota, increased the release of cytokines, which had a pro-inflammatory response. Again, UHT, homogenised high-temperature milk also showed pro-inflammatory cytokine release production both before and after digestion. Therefore, dairy can be inflammatory in some individuals depending upon some pre-existing conditions of autoimmune, metabolic and degenerative chronic conditions. Observation is important to pinpoint the type of food which can trigger an inflammatory response.

7.Several types of milk are available in the grocery aisle of a supermarket, including whole milk, low-fat milk and skimmed milk. Apart from this, several varieties of milk and dairy products of different sources like cows, buffalo, sheep and goat are available. Organic milk and grass-fed milk, which are anyway organic, do show a higher amount of Omega-3 than regular milk. Saturated fat contained in milk previously did show a relation to a higher risk of cardiovascular disease and stroke. But recent studies did not show direct evidence of this correlation. In terms of calories, Skim milk can be a better choice, which is loaded with vitamins, minerals, calcium and fewer calories.

8.Calcium absorption: Though in children and infants, calcium is absorbed about 50-60% from milk. But, as age increases, calcium absorption starts declining. It decreases about 25% as age increases and continues to decline. So, calcium from milk sources hold no significant for maintaining bone health. Chronic conditions like osteoarthritis and osteoporosis appear as age advances due to calcium malabsorption. So, to optimise calcium intake, other calcium rich food, calcium supplements should be taken to strengthen bone and muscles.

9.Commercial milk, mostly in Western countries, is produced by a breed of cows (Holstein, British Shorthorn, Friesian) whose milk contains A1 beta-casein. Research shows that A1 casein is difficult to digest and may create digestive issues in some individuals. A2 beta-casein milk protein are found in breeds of cows like the Indian breed, Guernsey, Jersey, which is much lighter and healthier for gut health. Most regular commercial milk contains both A1 and A2 beta-casein, while A2 milk marketed contains only A2 beta-casein.

A small amount of oestrogen naturally found in milk has no harmful effect on humans. Commercial farms inject synthetic growth hormone into cows for fast growth. Exogenous oestrogen is injected into pregnant and lactating cows to increase milk production. This is also done in other animals like buffalo, sheep and goats. Studies showed that such commercial milk consumption can lead to gonadotropin suppression in men and early sexual maturation in prepubertal children. But, most cheeses do contain medium chain triglycerides, which are healthy for the body and mostly the hormonal effect is gone.

10.Dairy as a food type is a range of heterogeneous items, ranging from different varieties of milk and milk products from different sources. Though dairy continues to be an easy and common source of nutritional benefits, many studies do highlight the harmful effects of dairy on human health. Therefore, some people have considered going dairy-free. In general, dairy is not necessary for overall health and wellbeing; there are other ample sources of food items like plant-based milk, green leafy vegetables, legumes, nuts and seeds, quinoa and oats to maintain health and wellness.

Thanks for reading.

Peace and love πŸ™

10 facts: Are Psyllium husks gut-friendly?

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, Cholesterol, Food, Fresh, local, produce, healing, health, Heart disease, Heart friendly, weight friendly, gut healthy, constipation,, Heart, cardiovascular disease, cardiomyopathy, Psyllium husks, baker’s, seeds,, Psyllium husks, functional foods, stomach, abdomen, intestines, Supplement, wellness

1. Psyllium husk is derived from seeds of the plant genus Plantago ovata. It is rich in water-soluble and unfermentable dietary fibres. It is used in food and nutraceutical industries. It has become popular due to its various health benefits. Psyllium is used as a fibre supplement because of its mucilage content. The mucilage is obtained by grinding the seeds of the Plantago group. These plantago seeds are often referred to as psyllium husks.

Gut- friendly

2. Psyllium husk has been used as a food thickener, fibre supplement, binding agent, gelling agent, and so on. Research studies have shown that it is rich in soluble fibres. So, it has been used as a laxative, which eases bowel movements, making it gut-friendly. Studies have shown that since it eases constipation, it helps to prevent complications like bloating, gas, haemorrhoids, and anal fissures.

Heart friendly

3. Some research shows that it benefits heart health too. Adding psyllium to a daily diet can lower the level of LDL ( bad cholesterol) and can help to maintain cholesterol levels. As we know high cholesterol can lead to conditions like chronic heart diseases, hypertension, diabetes, stroke and heart attack. So, adding psyllium in diet can help to prevent such conditions by maintaning the blood cholesterol levels.

4. Since psyllium is rich in fibres, adding them to a daily diet can even help to maintain the glycemic balance. Therefore, having a diet rich in fibre can be an important step in maintaining the balance of insulin and blood sugar. Psyllium can be a healthy prebiotic too, which can help to produce healthy bacteria and probiotics in the gut.

Weight management

5. A 2023 review study has shown that adding a moderate amount of psyllium fibers to the diet can help reduce weight in people who are overweight and obese. Managing weight can help to reduce the risk of chronic conditions like heart diseases, high blood pressure, gallstones, and breathing issues. Therefore, using of psyllium husk can be used for weight management but, off course under guidance of trained dietary experts.

Constipation

6. Studies have been carried out with the use of psyllium husk in the treatment of irritable bowel syndrome (IBS). The symptoms of gas, bloating, and constipation of IBS have been reduced or the frequency of symptoms can be minimized by the use of psyllium in the daily diet of such patients. This significant change has been reviewed in various research on IBS treatment. Hence, the use of psyllium is found to be suitable in the treatment of IBS.

7. Psyllium is also referred as ispaghula for its mucilaginous compound. It has been used in a variety of herbal medicine to treat various ailments in Asian countries like India and China. It is used to treat skin irritations, bladder problems, wound healing, high blood pressure and digestive problems. Studies do show that psyllium has gelatinous properties, and natural polymers for wound healing and scar reduction.

8. Regarding its uses in various functional food products, for its tremendous health benefits. It has many metabolic effects, lipid-decreasing effects, anti-diabetic, anti-hypertensive, delayed gastric emptying and lower glycemic index. Clinical studies have shown that it decreases the rate of glucose absorption, lowers the post-prandial insulin, and lowers LDL cholesterol by reducing bowel absorption. For its rich source of dietary fibre, it eases bowel movements and relieves constipation.

9. Psyllium is an important source of water-soluble fibre, hydrocolloid in nature due to its solubility and viscosity. The gum extracted from psyllium husk is used in various food items like gluten free bread, pasta, pizza, cookies, ice-creams, jams and myonnaise. It is used as a gluten replacement and also added with the various nutritional benefits to the food products. Due to its prebiotic benefits, it has been very popular as a gut-friendly ingredient in food items.

Bakery items

10. Commercially, psyllium is available as in powder or particle form derived from the seeds of the Plantago plants. It is conventionally used as a laxative agent, and as dietary fibre supplements, in various functional food products, nutraceutical industries, and food industries in breakfast cereals, bakery products, desserts and snacks. Psyllium has no known serious side effects except sometimes may have allergic reactions. The dosage of psyllium is around 5-10 gm with a meal or with water as a supplement. The dosage can be increased gradually if it is tolerable. As I always mention, it is important to follow instructions from experts or Physicians while using.

Thanks for reading.

Peace and love πŸ™