Tag: diabetes

10 facts: The link between the liver and the feet ๐Ÿฆถ๐Ÿผ

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, detoxification, vegetable,, Food, healing, health, Infection,inflammation, Liver, feet, link, connection, feet swelling, edema, yellow eyes, yellow skin, puffiness, itching, liver issues, cancer, cirrhosis, jaundice, alcohol, diabetes, genetic disorders, autoimmune disease, Obesity, weight loss, Omegas, fatty acid, Science, Supplement

1. Though the entire body- the organs and the cells is interconnected, likewise the feet are very much connected to the liver through the nerve endings. The liver helps filter toxins, produces bile to aid fat absorption, and supports protein processing and blood clotting. Whenever the liver is not functioning properly, there are simple signs in the feet which are physically manifested as the alarming signals for liver attention. These signs, when manifested in the feet, can help in the early diagnosis of a liver problem, making its further management easier.

2. Medically, there is no direct anatomical connection between the liver and the feet. But, like all other organs, the liver is also interconnected with the rest of the body, especially the lower extremities, by nerve endings. In alternative science like Reflexology, the liver is situated on the right side of the body, so the ball and the arch of the right foot connect to the liver. Physiologically, when liver functions are irregular, the changes are reflected in the feet through fluid retention, circulatory changes, nerve endings sensations and vitamin deficiencies. Physical manifestations of secondary symptoms of the feet do reveal the presence of underlying liver disease or even any systemic diseases (like Diabetic neuropathy).

3. Liver problems and chronic liver diseases at early stages may not be known, or the physical symptoms may go unnoticed. But the body does send signals through the feet as well as the skin, which should not be neglected. Though the signals may not always indicate a liver issue, they should not be neglected either. Some of the findings are:

โ€ข Nighttime itching of the feet.

โ€ข Dryness without any known reason.

โ€ข Swelling in the feet and ankles.

โ€ข Red and brown dots in legs and feet.

โ€ข Deep heel cracks.

โ€ข Yellowish discolouration of the skin, including the feet.

4. When some of the signs are worsening and persistent for weeks, those signs can be a warning of urgent evaluation from medical experts. These warning signs can be:

โ€ข When itching is very severe.

โ€ข Swelling in the feet and around ankles. Low albumin due to a weak liver causes the fluid to leak and accumulate in the ankles and feet.

โ€ข Deep heel cracks.

โ€ข Spider veins due to a sick liver can cause hormonal imbalance, which results in small blood vessels with a spider-like appearance in the legs and feet.

โ€ข Yellowish skin.

โ€ข Excessive dryness in the feet.

Spider veins

5. Apart from the alarming signs of the feet, there are other accompanying physical symptoms which are sure signs of impending liver disease. Some of the physical signs of the body are:

โ€ข Fluid accumulation in the abdominal cavity (ascites).

โ€ข Weight loss or weight gain.

โ€ข Swelling in the feet as well as in the legs. (Peripheral oedema)

โ€ข Yellow discolouration of eyes and skin (jaundice).

โ€ข Redness of the palm.

โ€ข Brain fog.

โ€ข Numbness in the feet (Paresthesia)

โ€ข Pain around the joints and feet.

6. When such warning signs appear, it is best to book urgent medical help. Early intervention can be the key to diagnosing potential underlying liver problems and help to alleviate the foot symptoms as well as the success of treatment in liver disease. There is a long list of liver diseases which can be even genetic and autoimmune in origin. However, some of the common issues which are reported are:

โ€ข Hepatitis.

โ€ข Fatty liver disease (alcoholic or non-alcoholic)

โ€ข Cirrhosis.

โ€ข Hemochromatosis.โ€ข Wilson disease.

โ€ข Hepatocellular carcinoma.

7. Apart from the secondary symptoms of the feet, other physical symptoms which are easily missed for an underlying liver issue for which urgent medical attention is required:

โ€ข Feeling tired, weak and fatigued without any reason.

โ€ข Abdominal discomfort, especially on the right side of the belly, below the lower ribs.

โ€ข Sudden loss of appetite.

โ€ข Unexplained weight loss.

โ€ข Feeling of fullness during a meal, nausea, vomiting.

โ€ข Pale, yellow urine.

โ€ข Yellowish skin discolouration and itchiness.

โ€ข Pu๏ฌƒness of eyes, feet, belly area.

8. Like liver diseases, other systemic diseases whose secondary symptoms can be displayed in the feet include:

โ€ข Gout – Excess uric acid in the body is usually manifested as swelling, redness, and pain in the phalangeal joints of the big toe.

โ€ข Diabetic Neuropathy: Damaged nerves due to high blood sugar can lead to loss of sensation and numbness in the feet.

โ€ข Peripheral vascular disease: The blood flow is usually restricted to the feet, causing gangrene and eventually leading to amputation of the foot.

Liver friendly diet

9. Liver cleansing: Focusing on liver support regularly is mandatory for liver health and its normal functioning. Some of the routine practises are:

โ€ข Restricting alcohol as much as possible.

โ€ข Avoiding refined, processed food, sugary and fried foods.

โ€ข Drinking water 8-10 glasses/day to flush toxins.

โ€ข Maintaining a healthy weight by regular exercise.

โ€ข A liver-friendly diet includes lean proteins, whole grains, and plenty of green leafy vegetables.

โ€ข Avoid unnecessary medications and supplements to lessen liver load.

Staying hydrated

10. In a nutshell, it is evident that early stages of liver issues are manifested as physical signs in the feet. Changes in the feet like swelling, spider veins, cracked heels, white nail beds, and yellowish skin are most likely signs of underlying liver issues, which should be given urgent medical attention. These signs should never be treated as minor and neglected. Early diagnosis and treatment of liver diseases can be more reversible than attending to it at a late stage, which can be di๏ฌƒcult to treat and sometimes life-threatening.

Thanks for reading ๐Ÿ™

Peace and love.

10 facts : Why sea buckthorn has gained popularity?

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, brain, Food, Fruits, veggies, berries, hair, healing, health, life, meditation, inflammation, disease, physical health, mental health, wellbeing, Nature,, Omegas, fatty acid, Science, Sea buckthorn, Siberian pineapple, sand thorn, berries, super fruit, antioxidants, flavonoids, vitamin , supplements, diabetes, heart, hypertension, high cholesterol, high BP, anti inflammatory, metab, self healing, Skin, hair, wellness

1.Sea Buckthorn (Hippophae rhamnoides) is a shrub with yellowish-orange berries, a native of Southeast Asia and Europe. Other names used are sea berry, sand thorn and Siberian pineapple. Recent research has highlighted the tremendous health benefits of the fruit berries grown on this high-altitude shrub, which has been quite common on the Himalayan steep slopes for centuries. This shrub and its fruits are not new to the natives living in those regions. But, suddenly, it has gained much popularity due to its label as โ€œSuper foodโ€ by the recent scientific studies. The berries of this shrub are identified to have about 190 flavonoids and polyphenols, rich in Omega fatty acids and 15 times more vitamin C than oranges.

2. Sea Buckthornโ€™s nutritional profile stands out among many fruits and berries provided by the plant kingdom. It is considered a โ€œsuperfoodโ€ for its amazing nutritional value.

โ€ข These berries have a rich supply of fat-soluble vitamin A, such as Beta-carotene (due to the orange colour), lycopene and Zeaxanthin.

โ€ข Vitamin E includes 8 natural variants, the tocotrienols.

โ€ข Vitamin K2 in natural form, which is quite rare in plants.

โ€ข Plant-based Omega 3, 6, 9, which is a complete omega fatty acid profile.

โ€ข Omega 7, which is Palmitoleic acid, is a rare variant.

โ€ข Vitamin C, which is 15 times more than that of a typical orange.

โ€ข Multiple bioactive compounds like flavonoids, phytosterols, organic acids and Tanins.

3. Heart-friendly: One of the main reasons for Sea Buckthorn berriesโ€™ attraction is their profound benefit to cardiovascular health.

โ€ข The Omega profile and bioactive compound help to lower LDL cholesterol, prevent plaque buildup, and lower blood pressure.

โ€ข Improve Cholesterol: Phytosterols reduce cholesterol absorption, LDL and triglycerides in the gut and maintain the level of good cholesterol, HDL.

โ€ข Relaxes the blood vessels and lowers the blood pressure.

โ€ข The antioxidant properties prevent LDL plaques from being deposited on the arterial wall and lower the risk of atherosclerosis.

โ€ข Reduces the risk of thrombosis by thinning the blood due to antiplatelet aggregation properties.

4. Diabetes: Studies have proven that sea buckthorn berries, due to their powerful antioxidant profile, help in the management of type 2 diabetes. Here are some of the potential benefits:

โ€ข These berries improve the metabolic function and lower the fasting blood sugar levels.

โ€ข Helps the body to improve insulin sensitivity and lower the resistance in due course.

โ€ข Its anti-inflammatory properties help to fight inflammation and prevent organ damage, which is a characteristic of diabetic progression.

โ€ข Reduce the damage to the beta cells of the pancreas, which produce insulin.

โ€ข Promotes heart health, which is otherwise a cardiovascular risk for diabetics.

โ€ข Boost immunity, which is important for diabetics or anyone with a chronic illness.

5. Metabolic disorder: Collectively, metabolic disorders include obesity, hyperglycaemia, high blood pressure, and dyslipidemia. The di๏ฌ€erent ways of managing metabolic syndrome can be controlling blood sugar, lowering insulin resistance, improving dyslipidemia, reducing abnormal lipogenesis, lowering blood pressure and also improving gut health. The rich nutritional profile of sea buckthorn, which contains various flavonoids, omega fatty acids, and vitamins, helps to promote a positive impact on metabolic activities and prevent complications in metabolic pathways in such individuals.

6. Other amazing benefits :

โ€ข Aids cancer therapy: Studies have shown that flavonoids such as quercetin, kaempferol, and isorhemnetin present in sea buckthorn berry juice and oil extract can induce a cytotoxic response and prevent cancer cells from multiplying.

โ€ข Skin / cosmetic uses: Due to their rich nutritional profile of vitamins and omega fatty acids, these berries promote skin health, promote hair growth, increase blood circulation and reduce signs of ageing.

โ€ข E๏ฌ€ective in promoting gut health and liver health by lowering liver inflammation, fibrosis and scarring.

โ€ข Disease prevention: Sea buckthorn, due to flavonoids and antioxidants, prevents free radical damage, reduces oxidative stress and lowers the risk of chronic diseases.

7. Interaction: Sea buckthorn berries are usually safe, and there is no evidence of adverse side e๏ฌ€ects. But due to its rich content of various nutrients, there may be drug interactions, and precautions are necessary:

โ€ข People with bleeding disorders and those undergoing surgery should avoid situations where there is a risk of slowing blood clotting, bruising and bleeding.

โ€ข Anticoagulant and antiplatelet drugs can interact with sea buckthorn and pose a risk of bleeding.

โ€ข People on high blood pressure medication should avoid it as they can further lower their BP.

8. Uses: The raw berries are sour and acidic in taste. So, it is not usually consumed raw; instead, it is converted into functional foods.

โ€ข Juices and pulp: They are diluted in water before drinking and used in pies, desserts, jams and herbal teas.

โ€ข Oils are used in the form of capsules as a vegan Omega fatty acid source, used in hair and skin wellness.

โ€ข Powders: As supplements in drinks, smoothies and teas.

9. Availability: Sea buckthorn berries are available in local markets specific to the native regions of Asia -Pacific where they are grown. Otherwise, they are available as products in supermarkets, stores, and retail in di๏ฌ€erent brands. It is important to buy from known, reputable brands for safety issues.

They are available in juices (cold-pressed is best), pulps, dried berry powder, gummies, tablets, capsules and in oil extract. Due to their nutritional value, the products are widely used and have been quite popular.

10. Takeaway: Sea buckthorn berries have been used for centuries by the native people of mainly Asia, especially in the Himalayan regions, Ladakh, China and European regions. But recent scientific studies and research have identified its rich nutritional profile, which has attracted the attention of health enthusiasts. Therefore, these tiny berries have become popular, and the products are selling widely nowadays. No doubt, sea buckthorn is, indeed, a super fruit and its intake in moderation, in whatever form, can be helpful for overall health and wellness.

Thanks for reading.

Peace and love ๐Ÿ™

10 facts : Cumin, a robust spice ๐Ÿ™Œ

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Cumin seeds, spices, herbs, antioxidants, anti-inflammatory, anti-bacterial, vitamins, minerals, Flavonoids, antioxidants, anti inflammatory, Food, healing, health, herb, Nature,, Science, Supplement

1. Cumin is a common spice, scientifically known as Cumin cyminum, mostly used in Indian,South Asian, and Middle Eastern cooking for a variety of dishes and also used for tempering with lentil soups and blending with other herbs. It has been used for centuries, but apart from adding aroma, taste and flavour to meals, people were not so aware of its composition and tremendous health benefits until widespread scientific research was carried out in recent years. Studies have shown that cumin is rich in nutrients, antioxidants, and iron and has a long list of health benefits. Its most important health benefit is that it improves digestion by stimulating digestive enzymes.

2. Nutritionally, cumin contains flavonoids, which are antioxidants and prevent many illnesses. The primary earthy flavour of cumin comes from a compound called cuminaldehyde. Cumin is used both as whole seeds and in powdered form. Usually, three types: white cumin, black cumin and brown variety. All the varieties are rich in vitamins B, C, A, E, and K, as well as minerals such as iron, magnesium, copper, and manganese. Cumin oil is used in cosmetics, perfumes and as an essential oil for its antibacterial activity and aroma.

3. Cumin as antioxidants: Naturally, cumin contains substances like apigenin and luteolin, which are bioactive compounds that damage free radicals and keep the healthy cells free from oxidative stress. In some studies, cumin is found to have anti-cancer properties and keeps the cancer cells from multiplying. Like curcumin, cumin has been shown to have purgative qualities which possess potential benefits from treating tumours to simple ailments like the common cold. They are found to be e๏ฌ€ective against various types of cancers, including stomach, colon and liver.

Blood sugar levels

4. Cumin and diabetes: Several studies have shown promising results that can aid in diabetes treatment. When excess blood sugar in the bloodstream leads to the formation of advanced glycation end products (AGEs), it causes harm to body cells, including damage to kidneys, eyes, nerves and small blood vessels. Cumin, on regular use, is found to lower AGEs. Routinely using cumin as a seasoning as well as a supplement has been found to lower blood sugar in diabetics.

Cholesterol levels

5. Cumin and cholesterol: Many clinical studies have shown that cumin can improve the levels of blood cholesterol in individuals who su๏ฌ€er from high cholesterol. Cumin contains phytosterols, which naturally inhibit cholesterol absorption in the body. It is found to increase the level of HDL, โ€˜goodโ€™ cholesterol, which is protective against atherosclerosis. Studies have shown regular intake of cumin lowers harmful triglycerides and total cholesterol.

Gas/ bloated

6. Cumin as a digestive aid: Cumin has been traditionally used as a digestive aid for centuries. Now, several studies have proved that cumin stimulates the digestive enzymes and facilitates digestion. It helps in the release of bile and helps in the digestion of fats. Clinical studies have shown that regular intake of cumin in concentrated form has been shown to reduce the symptoms of irritable bowel syndrome. Cumin is iron-dense and is a good source of iron in children and women.

7. Other potential powerful benefits of cumin include:

โ€ข Cumin helps in weight loss in obese and overweight individuals.

โ€ข Cumin acts as an anti-stress agent due to its e๏ฌ€ective antioxidant properties.

โ€ข Cumin supports the immune system because of its antioxidant properties and vitamin C.

โ€ข Cumin water intake causes detoxification, releases toxins and gives a healthier looking skin, preventing wrinkles. Due to its anti-bacterial properties, it prevents acne.

โ€ข Cumin supports respiratory health by reducing congestion and improving breath quality.

โ€ข Cumin has anti-inflammatory properties and improves several symptoms in cases of many chronic inflammatory diseases, like pain and swelling in chronic arthritis.

8. Side e๏ฌ€ects of Cumin: Cumin can be used in everyday cooking, and it is very beneficial and does not cause any harmful e๏ฌ€ects. But, a very concentrated extract in supplements or excessive consumption can cause side e๏ฌ€ects:

โ€ข Digestive discomfort such as belching, gas, bloating, and heartburn.

โ€ข Blood sugar drops, especially in diabetics using blood sugar medication.

โ€ข Slow blood clotting, bruising or bleeding risk when taken along with anti-coagulants.โ€ข Physical /mental stress: Heavy doses of cumin can cause drowsiness, mental clouding and strain to the liver and kidneys.

โ€ข Allergic reactions.

9. Dosing: Dietary cumin used in everyday cooking, around 1-2 teaspoons, is always harmless and beneficial to human health. But, if prescribed as a supplement, it should be used under a healthcare professional’s guidance. There is no guideline for recommended doses, but it can depend on the age, general health, pre-existing health conditions, and the kind of product used. Not all natural products found in supermarkets or pharmacies are necessarily good and safe.

10. Takeaway: Cumin is a warm, healthy aromatic spice, used both in whole and powdered form. It is full of essential nutrients and beneficial to health. For centuries, cumin has been used in traditional as well as modern cooking, and has always enhanced not only the taste, but also proved to be very significant to health. It improves metabolism, boosts digestion, supports the immune system, and is protective of overall health wellbeing and prevents chronic health issues.

Thanks for reading.

Peace and love ๐Ÿ™

10 facts : Extra virgin olive oil (EVOO), a potent topical supplement ๐Ÿซ’

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Food, hair, healing, health, Nature,, Olive oil, cold pressed, extra virgin olive oil, skin, hair, beauty, diabetics, foot ulcers, skin ulcers, dermatitis, psoriasis, Science, self healing, Skin, hair, Vitamin, iron, minerals, wellness

1.Olive oil is a healthy cooking oil which has been used through centuries for tremendous health benefits is a known fact. Not just cooking, cold-pressed olive oil has several other benefits, including a potent topical agent. The oil is composed of many valuable compounds that have anti-inflammatory, anti-oxidant e๏ฌ€ects and restorative properties. It is composed of 98% fatty acids such as triglycerides, oleic acids, and linoleic acids, which reduce inflammation, have an anti-ageing e๏ฌ€ect, repair epithelialized tissues and have wound healing properties.

2. Cold-pressed extra virgin olive oil is the purest variety wherein the olives are ground and pressed to extract the oil without any application of heat. So, all the valuable fatty acids and nutrients are restored. Various studies have shown that apart from the beauty benefits, skin hydrating and anti-ageing e๏ฌ€ects, EVOO polyphenols help in soft tissue regeneration, stimulate growth of human fibroblasts, wound healing and various therapeutic benefits. EVOO has been found to stimulate fibroblasts, which contribute to tissue growth and integrity and hence help in wound healing.

3. Skin benefits: Olive oil has been used for centuries to maintain young, beautiful skin. Some of the skin health benefits are :

โ€ข Hydration: EVOO restores the moisture in the skin, which helps in hydrating and softening the skin, especially during winter.

โ€ข Healing wound: EVOO acts as a skin barrier, reduces inflammation and stimulates the growth of skin collagen, so it aids in wound healing.

โ€ข Anti-ageing: Polyphenols in olive oil reduce cell damage, plump up the skin due to collagen growth and give the skin a youthful appearance.

โ€ข Cleansing: Olive oil can remove pollutants and residue from the skin. It can be used to remove makeup, but excess oil on the skin can cause acne or dark spots when exposed to the sun, as the oil helps to penetrate the UV rays.

Diabetic foot

4. Diabetic ulcers: Diabetic foot ulcers are quite common with people with type II diabetes. Recent studies have shown that the topical application of EVOO on diabetic foot ulcers gave promising results. With regular application, the wound surface and depth are reduced. Due to the anti-inflammatory e๏ฌ€ect, the healing is faster and better. The wound surrounding tissues look healthier with progressive application, the wound discharge, wound grade and healing significantly improve.

5. Painkiller: EVOO contain a polyphenol called oleocanthal, which acts like NSAIDS (ibuprofen) by inhibiting pain pathways. It can suppress the prostaglandin system and acts like a natural pain reliever. It reduces inflammation because of its anti-inflammatory and antioxidant e๏ฌ€ects. Regular messaging over the painful region topically and regular consumption can reduce the symptoms of arthritis, sore body parts or sore muscles. Though it is an excellent pain reliever and helps in joint and muscle recovery, it should not be a replacement for prescription medicine and should be used as a supportive measure.

6. Hair and scalp: EVOO is rich in vitamin E, which is a powerful agent that protects from hair damage while stimulating hair growth. Oleic acid deeply moisturises the hair strands and prevents drying and hair fall. Some of the amazing hair and scalp benefits of EVOO are :

โ€ข Olive oil can work as a deep hair conditioner and prevent damage and dullness.

โ€ข Olive oil can act as an anti-inflammatory agent and soothe scalp irritation, prevent dandru๏ฌ€, moisturise hair roots, and stimulate blood circulation, which helps to nourish the hair root.

โ€ข Olive oil can promote hair-strengthening benefits and provide heat protection before hair straightening or curling.

โ€ข Best hair benefits are achieved by gently massaging the slightly warm oil overnight, applying it towards the roots and scalp.

Pressure ulcers

7. Perineal and Pressure ulcers: Studies showed that EVOO topically massaged accelerates healing in the case of perineal ulcers following Episiotomy because of its potent anti- inflammatory, antioxidant, and tissue regenerative e๏ฌ€ects. In case of chronic lesions like pressure ulcers, regular application can reduce the ulcer area and the depth of the lesion. EVOO with high content of bio active compounds can promote deep hydration, protection against infection, pain relief, and accelerate the healing process when applied regularly.

8. Psoriasis: EVOO has been used as a common home remedy to reduce the symptoms of psoriasis when taken both topically and in the diet. Due to the presence of anti-inflammatory polyphenols, regular topical use can reduce itching, locking up moisture in a๏ฌ€ected regions like the knees, elbows, and scalp. Warm olive oil in bathwater when used can further relieve the skin irritation and itching, and reduce inflammation.

9. Side effects : Though EVOO is nutrient-dense and rich in polyphenols and antioxidants and a powerful topical agent, like all compounds, it also has some side e๏ฌ€ects, which should be considered as well. So, using olive oil topically requires proper medical/ health professional guidance. Some side e๏ฌ€ects are :

โ€ข Olive oil, when applied directly, can disrupt the skin lipid barrier and may worsen the irritation or sometimes flare up the inflammation.

โ€ข It can clog pores, trapping the microbes on the skin, causing acne, blackheads, and darkening the pigmented spots as it allows UV rays to penetrate the skin.

โ€ข Prolonged use can a๏ฌ€ect the skin’s moisture barrier, causing redness, irritation, and allergic reactions. In infants, it can result in eczema and rashes.

10. Takeaway: Though olive oil has proven results for being a potent topical agent as a pain reliever, beneficial for skin, hair, face issues and wound healing, it should be used with clinical guidance to reduce the risk of adverse e๏ฌ€ects. Before using, some simple steps are:

โ€ข Patch test: Apply to a small area like the forearm and wait for a day or 2 to see any adverse reaction.

โ€ข Starting to use only a thin layer of oil, a minimal amount and removing the excess oil with a wet cloth.

โ€ข Unless recommended, people with oily skin, acne-prone skin, or a history of allergy should completely avoid using it.

Thanks for reading.

Peace and love ๐Ÿ™

10 facts: Bifidobacterium, the power members of human gut flora ๐Ÿ™Œ

by drjurisharma, posted in Adults, young people,, antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, dairy, curd, yogurt, Dairy, milk, milk products, cheese, butter,, Food, Gut, gut health, microbes, Bifidobacterium, bacteria, milk, milk products, fermented foods, healing, health, milk, dairy, curd, yoghurt, self healing, SIBO, intestinal disease, IBS, diabetes, abdominal pain, bloating,gas, pain,, wellness

1. Bifidobacterium is a genus of microbes present naturally in human gut microbiota and the human oral cavity that are found to have potential health benefits for their host. Research has shown that these members of the gut microbiota have health-promoting properties, probiotic e๏ฌ€ects, and protection against various pathogens on their human host. Extensive studies have investigated the probiotic e๏ฌ€ect and the protective e๏ฌ€ect against pathogens on their host, for which bifidobacteria have been used to treat various gastrointestinal disorders, including colorectal cancers.

2. Bifidobacterium belongs to the phylum Actinobacteria and consists of 45 species. They have been an integral component of human and animal gut flora. They are Gram-positive, rod-shaped bacteria, non-sporing, catalase-negative, which break down carbohydrates into acetic acid and lactic acid without releasing carbon dioxide. Apart from various potential health benefits, the significant e๏ฌ€ect of bifidobacteria is that they can turn out drug chemicals, enzymes, vitamin B and K, carboxylic acid, which reduces the growth of fungi, facilitates the digestion and absorption of nutrients.

3. Bifidobacterium beneficial e๏ฌ€ect: Bifidobacterium species are most abundantly found in the large intestine, especially in the colon. The various beneficial roles played by Bifidobacterium are –

โ€ข Prevention of intestinal infections.

โ€ข Decreasing serum cholesterol.

โ€ข Stimulate the immune system.

โ€ข Alleviate the lactose intolerance.

โ€ข Help in the production of vitamins B12, B1, B7 and riboflavin synthesis.

โ€ข Prevention and treatment of colorectal cancer and inflammatory bowel diseases.

4. Bifidobacterium and diarrhoea: Because of their potential benefits, bifidobacterium strains are selectively chosen to administer and treat various gastrointestinal disorders. Studies have shown that strains of Bifidobacterium breve and Bifidobacterium longum, when administered to adults and children with acute diarrhoea, were found to reduce the duration of diarrhoea. The patients, both children and adults, who took antibiotics were also given the probiotic strains of Bifidobacterium, which do not interfere with the antibiotic e๏ฌ€ect, instead benefiting from the probiotic e๏ฌ€ect.

5. Bifidobacterium and colorectal cancer: Several animal studies have shown that various species of Bifidobacterium are found to reduce the cancer risk of the liver, colon, mammary glands and small intestine. Probiotic species of Bifidobacterium repress the growth of procarcinogens, which are responsible for tumourous growth in the intestines. Several studies have shown that probiotic strains of Bifidobacterium species have been beneficial when used as an adjuvant in cancer treatment.

6. Bifidobacterium longum species: This species has been shown to have immense benefits in various studies consistently. Some of the known benefits:

โ€ข Consumption of this strain can promote anti-oxidative properties, anti-viral benefits, and anti-obesity e๏ฌ€ects.

โ€ข It can help in developing innate immunity, preventing influenza and fever, and has an immunomodulation e๏ฌ€ect.

โ€ข Consumption of this strain can help in the protection against hepatocellular damage and help in the treatment of hepatic encephalopathy.

โ€ข It has an anti-ageing e๏ฌ€ect, supports bone health, and improves memory.

Fermented milk products

7. Bifidobacterium species like breve, lactis, and bifidum have all been found to have potential health benefits.

โ€ข B.breve has a strong anti-allergic e๏ฌ€ect, prevents oxidative stress, and alleviates UV barrier.

โ€ข B.lactis has an anti-inflammatory e๏ฌ€ect, anti-bacterial activity (against streptococci), and

protection against intestinal mucosal damage.

8.B bifidum inhibits H. pylori and is useful in the treatment of allergic diseases. It is a potent anti-inflammatory agent, too.8. Bifidus-rich foods: Bifidobacterium is a group of lactose-utilising bacteria that are mainly found in probiotic foods, such as milk with added strains. Food rich in Bifidobacterium species is:

โ€ข Yoghurt with live active culture, cultured butter milk

โ€ข Fermented soy milk

โ€ข Fermented milk, cheese like cheddar, aged, mozzarella, Gouda

โ€ข Kefir, sauerkraut, miso, kimchi, tempeh

9. While buying and consuming commercial food containing Bifidobacterium, ensure safety tips:

โ€ข Checking labels and buying products with โ€œ live and active cultureโ€

โ€ข Consuming together with prebiotics to get the best results. Prebiotics include bananas, onions,

garlic, and whole grains.

โ€ข Prevent heating as heat kills live bacteria. So, raw fermented food and unpasteurised foods are best.

โ€ข Supplements can be supportive in irritable bowel syndrome, immunity and bloating.

10. Takeaway: Bifidobacterium species have been proven to have immense health benefits to humans through their metabolic activity. Studies have shown that normal adults and children with healthy immunity status can regularly consume fermented food with live Bifidobacterium species, which can further boost health and prevent many chronic inflammatory diseases. People with weak immunity, the elderly, pregnant and breastfeeding mothers should avoid such foods to prevent complications like allergic reactions.

Thanks for reading.

Peace and love ๐Ÿ™

10 facts: Which type of cocoa is healthiest ? โ˜•๏ธ๐Ÿซ

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, brain, Cocoa powder, cacao, chocolate, chocolate powder, baking, sugar, cocoa beans, cocoa butter,, Food, healing, health, Science, wellness

1.Like chocolate, cocoa powder is a common item which sits in the pantry of most households. It is widely used for either baking or having a chocolate drink. But what is cocoa powder? Cocoa beans are usually ground into a paste called chocolate liquor, which is later sweetened or added with other ingredients to make di๏ฌ€erent types of chocolate. The paste or chocolate liquor is rich in cocoa butter, which can be de-fatted by further pressing and made into a finely ground powder, called natural cocoa powder.

2. Cocoa powder is of di๏ฌ€erent types depending on the method of processing:

โ€ข Natural cocoa powder is de-fatted, finely ground cocoa nibs. This way they retain the original acidity, flavours and aromas. They appear light brown in colour.

โ€ข Raw cocoa powder is produced by cold pressing the cocoa beans without any chemicals being used. This has the highest nutritional value and antioxidant levels.

โ€ข Dutch-processed cocoa powder is processed by alkalizing the cocoa nibs with potassium carbonate. In this process, the colour deepens, and acidity reduces. This is how dark chocolaty colour and flavour are gained.

โ€ข Black cocoa is achieved by further alkalizing the cocoa nibs with a heavy dose of potassium carbonate, which gives the characteristic black colour famously used in Oreo cookies.

Different types of cocoa powder

3. Cacao powder v/s cocoa powder: Though both of them have the same source as cocoa beans but the treatment of processing are di๏ฌ€erent. Cacao powder is processed from unroasted cocoa beans at low temperatures, so they appear lighter, bitter in taste and pure. They retain the highest nutritional content and are very rich in antioxidants. Whereas, cocoa powder is ground from roasted cocoa beans, so it appears darker, less bitter in taste and has less nutritional content. Therefore, cacao powder is actually healthier than cocoa powder as far as health benefits are concerned.

4. Ca๏ฌ€eine in cocoa: Cocoa beans naturally contains 0.1 -0.7% ca๏ฌ€eine. About 0.3% ca๏ฌ€eine is also present in the skin surrounding the cocoa beans, so at least 1.2 % ca๏ฌ€eine is present altogether in cocoa beans, less than dry tea leaves, which is around 3-4%. Other stimulants like theobromine and phenylethylamine are also found in cocoa beans, which can influence the mood and energy levels in a mild way. But compared to co๏ฌ€ee, the stimulant e๏ฌ€ect on the brain and body is much less.

5. Nutritional facts: Cocoa powder is a nutritional powerhouse of many healthy compounds and antioxidant properties.

โ€ข Cocoa butter, which is present in cocoa beans, is a combination of oleic acid, stearic and palmitic acid. Oleic acid is a monounsaturated fatty acid and is heart-friendly.

โ€ข Minerals: Cocoa powder is rich in minerals like magnesium, iron, calcium and potassium. It is also rich in vitamin B.

โ€ข Anti-oxidants: Rich in polyphenols, especially flavonoids, which protect the body from free radical damage.

โ€ข Fibre: Cocoa powder is rich in plant-based fibre, good for gut health.

6. Though cocoa is famous for its chocolate and chocolate-based products, research shows that the compounds found in cocoa, like polyphenols and flavonoids, have antioxidant and anti- inflammatory properties and are beneficial for the human body. But the processing and di๏ฌ€erent treatments used in the manufacturing process of chocolate and its products might lower the beneficial and nutritional properties. Heating and processing cause loss of antioxidants and anti- inflammatory properties. Further, adding sweetening agents, artificial flavouring agents while processing can damage the valuable content of natural or raw cocoa and may no longer prove to be useful in terms of health. Therefore, not all types of chocolate or chocolate products can be termed healthy in todayโ€™s times.

7. Potential benefits of cocoa powder, natural and raw form, produced by crushing cocoa beans, can have various health benefits:

โ€ข May lower the risk of cardiovascular diseases, heart attack and stroke.

โ€ข May lower the high blood pressure by lowering the nitric oxide levels.

โ€ข Improves blood circulation in the brain and nervous system, elevates the mood.โ€ข Improve symptoms of type 2 diabetes.

โ€ข May contain cancer-preventive properties.

โ€ข May boost the immune system due to the presence of minerals.

โ€ข It may help in weight management.

8. Side e๏ฌ€ects of cocoa powder:

โ€ข Ca๏ฌ€eine: Having too much ca๏ฌ€eine in cocoa can lead to irritability, a fast heartbeat and tremors.

โ€ข Medicine interaction: Cocoa can interfere with blood thinners (Warfarin) and may increase bleeding risk.

โ€ข Allergy: Cocoa can cause digestive issues, allergic reactions like hives, itching or migraine in some individuals, though quite rare.

โ€ข Heavy metals: Some brands of dark chocolate may contain high levels of lead and cadmium, which can be harmful to the brain, especially in pregnant women and children.

โ€ข Kidney stones: Regular intake should be avoided by individuals who are prone to calcium oxalate stones. It is important to avoid the daily intake of dark chocolate due to its high oxalate content.

9. Cocoa beans are fermented, dried, roasted, and then ground into fine powder, which is why adding cocoa powder to the diet can be a better option than having dark chocolate bars or chocolate varieties available commercially. Cacao and cocoa powder can be incorporated in the diet to avail the potential health benefits, though in moderation –

โ€ข Adding to breakfast cereals, smoothies, yoghurt, or having a hot chocolate drink.

โ€ข Using raw cocoa powder in baking recipes like cookies, cakes, granolas, and brownies.

โ€ข Eating dark chocolate bars that have 70-80 % cocoa, which have no heavy metals used, can be a healthy treat as well.

โ€ข Adding cocoa powder to your face mask, in your daily skin routine, can reduce hyperpigmentation, moisturise the skin, and reduce acne.

10. Takeaway: Yes, natural and raw cocoa powder, cacao powder are healthy in terms of their rich nutritional contents like polyphenols and flavonoids. But, diverse chocolate varieties and chocolate bars commercially still contain a significant amount of sugar, additives, artificial flavoring agents, fats, and heavy metals, which, otherwise, can be more harmful than useful to the human body. So, it is important to consume cocoa products in moderation and to properly read the labels before buying. Since there is such a wide variety of dark chocolate and even di๏ฌ€erent types of cocoa powder available, moderation is the key. A recommended dose of about 20-30 grams per day of dark chocolate can give the essential benefits. Due to its ca๏ฌ€eine content, consuming cocoa products late in the evening should be avoided as it can cause sleeplessness and irritability.

Thanks for reading.

Peace and love ๐Ÿ™

10 facts: Sleep wake cycle linked to cortisol ๐Ÿ‘

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 todayโ€™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 di๏ฌ€erent stages, such as:

โ€ข 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 bodyโ€™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.

โ€ข 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 e๏ฌ€ect 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:

โ€ขInsomnia 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.

โ€ขObstructive 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 a๏ฌ€ect the well-being of the individual and increase the risk of obesity and type 2 diabetes. Other symptoms of elevated cortisol levels are:

โ€ข Weight gain

โ€ข High blood pressure

โ€ข Weakness of bones

โ€ข 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 a๏ฌ€ect the cortisol levels are:

โ€ข Stress

โ€ข Disturbed routine sleep schedule

โ€ข Morning light may cause the surge

โ€ข Cushingโ€™s syndrome

Overworked/ stressed

8. Stress and cortisol level: Cortisol is a steroid hormone which is released from the adrenal glands in the bodyโ€™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:

โ€ขShort-term stress

โ€ขLong-term stress

โ€ขTrauma, both psychological and physical.

Dark chocolate

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

โ€ข 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.

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

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

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

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

โ€ข 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:

โ€ข Good sleep routine – Firstly, keep away from cell phone or any kind of distraction at least 1 hour before bedtime, avoiding alcohol, ca๏ฌ€eine 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.

โ€ข Daily routine exercise, nature bathing, walking or any kind of physical activity.

โ€ข Practise deep breathing techniques like Pranayama, mindfulness breathing, Meditation, yoga, tai-chi.

โ€ข 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.

โ€ข 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 ๐Ÿ™

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 a๏ฌ€ect di๏ฌ€erent 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 di๏ฌ€erent varieties of rice in which the arsenic levels can di๏ฌ€er. According to research studies, different varieties of rice can have di๏ฌ€erent levels of inorganic arsenic, such as:

โ€ขWhite 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.

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

โ€ขUsually, 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.Di๏ฌ€erent varieties of rice with mean arsenic levels, but the quantities may vary from region to region:

โ€ข 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.

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

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

โ€ข 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 di๏ฌ€erent methods by which arsenic contamination can be reduced in the diet are:

โ€ขSourcing the rice from less contaminated regions, also known brands, where the manufacturer mentions on the package.

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

โ€ข Correct method of cooking.

โ€ข 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:

โ€ข Overnight, soak the rice and drain the excess water.

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

โ€ข Boil the rice and discard the excess water.

โ€ข 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 di๏ฌ€erent 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 a๏ฌ€ect 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 ๐Ÿ™

10 Essential Insights on Resistant Starch and Managing Blood Sugar Spikes ๐Ÿ™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 di๏ฌ€erent 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 :

โ€ข Type1 : Physically inaccessible starches like whole grains, coarsely grounded grains.

โ€ข Type 2: Granular starch like raw potato, raw banana starch.

โ€ข Type 3: Retrograde starch like cooked and cooled starch.

โ€ข Type 4: Chemically modified starch.

โ€ข 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 e๏ฌ€ect 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:

โ€ข Cooking the rice, potatoes or pasta, and cooling them.

โ€ข Freeze and store them in the refrigerator.

โ€ข 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 ๐Ÿ™

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, bakerโ€™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 ๐Ÿ™