Tag: exercise

10 facts: The link between the liver and the feet šŸ¦¶šŸ¼

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:

ā€¢ Nighttime itching of the feet.

ā€¢ Dryness without any known reason.

ā€¢ Swelling in the feet and ankles.

ā€¢ Red and brown dots in legs and feet.

ā€¢ Deep heel cracks.

ā€¢ 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:

ā€¢ When itching is very severe.

ā€¢ 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.

ā€¢ Deep heel cracks.

ā€¢ 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.

ā€¢ Yellowish skin.

ā€¢ 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:

ā€¢ Fluid accumulation in the abdominal cavity (ascites).

ā€¢ Weight loss or weight gain.

ā€¢ Swelling in the feet as well as in the legs. (Peripheral oedema)

ā€¢ Yellow discolouration of eyes and skin (jaundice).

ā€¢ Redness of the palm.

ā€¢ Brain fog.

ā€¢ Numbness in the feet (Paresthesia)

ā€¢ 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:

ā€¢ Hepatitis.

ā€¢ Fatty liver disease (alcoholic or non-alcoholic)

ā€¢ Cirrhosis.

ā€¢ Hemochromatosis.ā€¢ Wilson disease.

ā€¢ 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:

ā€¢ Feeling tired, weak and fatigued without any reason.

ā€¢ Abdominal discomfort, especially on the right side of the belly, below the lower ribs.

ā€¢ Sudden loss of appetite.

ā€¢ Unexplained weight loss.

ā€¢ Feeling of fullness during a meal, nausea, vomiting.

ā€¢ Pale, yellow urine.

ā€¢ Yellowish skin discolouration and itchiness.

ā€¢ Puļ¬ƒness of eyes, feet, belly area.

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

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

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

ā€¢ 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:

ā€¢ Restricting alcohol as much as possible.

ā€¢ Avoiding refined, processed food, sugary and fried foods.

ā€¢ Drinking water 8-10 glasses/day to flush toxins.

ā€¢ Maintaining a healthy weight by regular exercise.

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

ā€¢ 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 diļ¬ƒcult to treat and sometimes life-threatening.

Thanks for reading šŸ™

Peace and love.

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

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

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

Beehives

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

ā€¢ Clover honey

ā€¢ Wildflower honey

ā€¢ Orange blossom honey

ā€¢ Alfaalfa honey

ā€¢ Buckwheat honey

ā€¢ Rare variety like Manuka honey, found in New Zealand

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

4. Crystallisation: This is a natural process of honey where it is transformed from a liquid to a solid state depending upon the temperature and how it is stored. Crystallisation of honey doesnā€™t mean that the honey is spoiled. Honey with a higher content of sugar (fructose, glucose) is quickly crystallized like Alfalfa and clover types. Crystallisation happens as the dense sugar molecules start to hold the water permanently, which is, in fact, a sign of pure, unadulterated honey. The honey can be restored to its liquid form by putting the honey jar in a warm water container. Boiling water should be avoided as the nutritional content can be compromised.

5. Storage: Honey doesnā€™t require refrigeration. Its shelf life is around 2 years. Refrigeration and cold temperatures can lead to crystallisation of honey. It can be stored at room temperature at 20 to 25 degrees C or around 60 degrees F, ideally in an airtight glass container. It can also be stored in a food-grade plastic container. In the kitchen, it can be placed in a dry, dark place or pantry, avoiding direct sunlight.

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

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

ā€¢ Promote balance of blood sugar levels than regular refined sugar.

ā€¢ Improves heart health by maintaining blood pressure, regulate heart beats.

ā€¢ Since it has anti-bacterial properties , it can promote wound healing.

ā€¢ Suppress sore throat and cough and support respiratory health.

ā€¢ Supports gut health and is helpful in case of irritable bowel disease.

ā€¢ Anti-fungal, anti-bacterial & anti-cancer.

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

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

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

ā€¢ Studies show honey is neuroprotective and prevents cognitive decline.

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

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

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

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

ā€¢ For dessert, yoghurt or breakfast bowls.

ā€¢ Herbal teas, green teas.

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

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

Thanks for reading.

Peace and love šŸ™

10 facts: The effect of Humming Bee šŸ sounds on health šŸ™Œ

by drjurisharma, posted in Bee,, Blog, cognitive health, emotional health, Emotional thinking, thoughts, feelings,fears, pain, anxiety, hurting, Emotional thoughts, healing, health, Heart disease, Humming, Beeping, sounds, Humming, sounds, yoga, monk, yogis, respiratory, breathing, echoing, sleep, deep breath, depression, anxiety, sleep, mental health., mental health, Mind, thinking,overthinking,wondering mind, Science, self healing, wellness

1. A humming bee sound made by a person is defined as a low-frequency sound made with the mouth closed and the throat open. This sound causes the air to be forced through the vocal cords, vibrating the chest and the head. This sound is usually a voluntary noise which can be made by the person while exhaling. If it is not a voluntary noise made by a person, it can be linked to low-frequency tinnitus, which can cause significant distress. Otherwise, this humming sound voluntarily made causes some amazing benefits to human health, both physically and psychologically.

2. Humming is a low-pitched sound made by an individual voluntarily with the mouth closed. Such a sound is usually made by monks and yogis as a routine meditation practice. This sound has the capability of impacting both emotional and mental health. Studies have shown that humming can promote a state of calmness, peace, and stability. Humming as a mindful practise can significantly impact emotional stress, sleep and physiological health. It can improve focus and attention.

Stressful

3. The power of simple humming can have a significant impact on psychological health. The benefits are many, as such :

ā€¢ Stress is significantly lowered with humming by stimulating the parasympathetic nervous system.

ā€¢ Routine practice of humming can increase the HRV, heart rate variability by reducing the heart rate and help in cardiovascular health.

ā€¢ Humming increases focus and attention by improving cognitive ability.

ā€¢ Promote respiratory health by increasing lung capacity.

ā€¢ Humming can signal the autonomic nervous system to promote sleep and relaxation.

4. Humming as a quick tool for stress relief: It can be done anywhere without any equipment.

ā€¢Sitting or lying down in a comfortable posture.

ā€¢ Closing eyes, taking 2-3 deep breaths, inhaling through the nose and exhaling through the mouth.

ā€¢ Making a ā€œmmmmā€ by inhaling deeply through the nose with the mouth closed, as you exhale, the low-pitched sound is produced, and the vibration can be felt on the chest, throat and head.

ā€¢ Notice the vibrations as they travel through the body, which helps to release the stress.

ā€¢ Continue for 5-10 minutes, and you will suddenly feel lighter and more relaxed.

5. Chronic stress response can increase anxiety, inflammation and sleep problems. Regular practice of humming can help to combat stress by lowering cortisol, the stress hormone.

Producing the humming sound will create vibration in the throat and chest, which in turn stimulates the vagus nerve. By stimulating the vagus nerve, the parasympathetic nervous system is activated and lowers cortisol, which creates the ā€œfight or flight ā€œ response.

6. Humming and Vagus Nerve: The Vagus Nerve runs through the larynx (sound box) and throat (pharynx) before reaching diļ¬€erent organs of the body, like lungs, heart, liver, stomach and intestines. So, when the humming sound is made in the throat, there are mechanical vibrations that reach the throat and chest. These vocal vibrations stimulate the parasympathetic nervous system, which quickly shifts the body from a ā€œrest and digestā€ response to a ā€œfight or flightā€mode. The parasympathetic nervous system activation also helps to lower the heart rate, lower the cortisol level and reduce the overall tension and stress in the body.

7. Humming and nitric oxide (NO): Nitric oxide is naturally produced in the body during exhalation, which acts as a natural defence mechanism to clear the airways from pathogens. It also acts as a vasodilator and supports cardiovascular health. Humming naturally increases the level of NO (Nitric Oxide) in the nasal passage. The humming sound causes the mechanical vibration in the throat and chest, which in turn oscillates the airflow through the sinuses, where the concentration of NO levels is maximum. Therefore, the simple practise of humming can increase the level of NO manifold times than a normal rhythm of exhalation.

8. Humming, a tool to cope with overthinking: Overthinking is an issue commonly suļ¬€ered by the majority in todayā€™s time of uncertainty. The mind is filled with repetitive thoughts, negative thoughts, and racing thoughts. Humming can be an eļ¬€ective tool to combat overthinking. Focusing on the humming sound can divert the awareness to let go of repetitive thoughts, allowing one to regain control of the mind and give peace. Regular practise of humming can lower anxiety, mental tensions and restlessness.

9. Humming, a tool for meditation and Yoga: In Yogic tradition, for thousands of years, Humming Bee breath is a kind of Pranayama ( breathing technique) known as ā€œBhramariā€, which is regarded as a powerful breathing technique to calm the mind and create inner peace. In many Ancient Indian texts, it was considered that this humming bee breath creates a resounding echo to enhance mental clarity, reduce stress and bring mental peace and well-being.

10. Takeaway: Humming is indeed a powerful breathing technique which can instantly quiet the mind, help to break the loop of negative, unnecessary thought patterns by helping the mind to focus your awareness on the echo of the humming sound. Neuroscience research has shown that the practise of the humming bee technique can help to bring mental clarity, let go of unnecessary thoughts, calm the nervous system and enhance emotional wellbeing. The deep vibration of the throat and the chest created by the humming sound stimulates the Vagus nerve, helps to reset the mind, and lowers stress and blood pressure.

Thanks for reading.

Peace and love šŸ™

10 facts : Nitric oxide (NO) is bodyā€™s power source šŸ’Ŗ

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, brain, cognitive health, Food, healing, health, Heart disease, Nature,, Nitric oxide, NO, gas, vasodilation, cardiovascular system, heart, body, lungs, brain, endurance sports, athletic ability, erectile dysfunction, blood vessels, Science, wellness

1.Nitric oxide is a gas that is naturally produced by our body. Its basic function is to relax the blood vessels, which in turn transport the blood, oxygen and nutrients to the diļ¬€erent organs and cells of the body to function smoothly. Nitric oxide is a vital nutrient as it protects the layers of cells in the blood vessels. It regulates the cardiovascular system, immune system, and nervous system. When nitric oxide is scarce in the body, it leads to a condition called endothelial dysfunction, which can risk the cardiovascular system.

2. Nitric oxide, as a powerful molecule, has many protective health benefits and is vital to human health. The potential benefits are:

ā€¢ Cardiovascular system: Since it is a vasodilator, it lowers the blood pressure, relaxes the blood vessels, ensuring a smooth transportation of blood throughout the body.

ā€¢ It lowers the inflammation in the body as it acts as an antimicrobial agent, a free radical agent.

ā€¢ Neurological system: It is a neurotransmitter and helps in communication between nerve cells.

ā€¢ It helps in exercise endurance as an oxygen delivery agent and improves athletic performance.

ā€¢ It helps in treating erectile dysfunction.

3. Diverse physiological role: The NO (nitric oxide) molecule is synthesised from L-arginine in the tissues of the body by using the iso-forms of nitric oxide synthase. As mentioned before, NO gas is important in maintaining the endothelial layers of the blood vessels, as well as the blood flow through the vessels, and also inhibiting the activation of blood platelets. NO activates an iron- containing protein and helps to bind with haem. It regulates the immune system as a primary defense mechanism against attack by microorganisms. It acts as a neurotransmitter for nerve cells of certain types. NO activates several cellular activities.

4. Physical endurance and Nitric oxide: Research studies have clearly shown that Nitric oxide (NO) plays an active role in vasodilation, improves and enhances blood flow through blood vessels, organs and in mitochondrial respiration. Thereby, it promotes sports performance, endurance and aids in the healing and recovery of tissues. Nitric oxide and physical activity are very closely related. Evidence-based studies have shown that exercise helps to increase the level of nitric oxide, so it is highly recommended for athletes and patients with cardiovascular disorders.

5. Nitric oxide and erectile dysfunction: Erectile dysfunction is mainly caused by impaired nitric oxide bioactivity. The nerves and endothelial cells release nitric oxide when stimulated, which causes vasodilatation of blood vessels and relaxation of smooth muscles. When there is low nitric oxide production, it results in impaired vasodilation and endothelial dysfunctions, causing erectile dysfunction. Common risk factors are high blood pressure, diabetes, smoking and aging.

6. Nitric oxide as a neurotransmitter: Since it is a gas, it acts as a free radical and is synthesised in response to neural activity rather than stored in synaptic vesicles. It can diļ¬€use rapidly through cell membrane barriers and can reach several neuronal and non-neuronal cells in multiple locations. It can act in intracellular targets on both pre-synaptic and post-synaptic neurones to stimulate neurotransmitter release and enhance synaptic plasticity. But excess nitric oxide can cause neurotoxicity, like in Alzheimerā€™s and Parkinsonā€™s disease.

7. Sources: Nitric oxide naturally releases from oceans, soil bacteria, and the atmosphere by oxidation of ammonia and animal wastes. Some other sources are forest, wild vegetation, fertilizers, fossil fuels combustion and other industrial processes.

The primary source in the human body is the conversion of L-arginine (an amino acid) by enzymes, which releases nitric oxide internally. The diļ¬€erent food sources of Nitric oxide are Beetroot, garlic, meat, poultry, leafy green vegetables, citrus fruits, nuts and seeds.

8. Nitric oxide supplement: A healthy, balanced diet rich in vegetables, poultry, and meat is enough to provide the necessary nitrites and nitrates to produce enough nitric oxide for the body’s requirements. If the bodyā€™s nitric oxide levels are low, your health care provider might give you nitric oxide supplements. They usually contain the synthetic version of the compounds, which can help the body to produce the optimal level of nitric oxide. Supplements are generally safe when taken under expert supervision and in an appropriate dosage.

9.Side-eļ¬€ects: Nitric oxide supplements, as mentioned above, are considered safe when taken under medical guidance. Overexposure and overdosing may cause side eļ¬€ects:

ā€¢ Physical symptoms include nausea, vomiting, headache, and stomach upset.

ā€¢ Heart palpitation, dizziness, lightheadedness, sudden drop of blood pressure.

ā€¢ Interaction with other medications, such as blood pressure medication and erectile dysfunction medication, can cause a serious risk.

ā€¢ Overexposure can cause coughing, shortness of breath, and lung injury.

10. Some of the known nitric oxide supplements are:

ā€¢ Arginine

ā€¢ Citrulline

ā€¢ Nitrates

ā€¢ Vitamin C, flavonoids, and polyphenols make nitric oxide easily available for the body for different purposes.

Doses depend on the individual requirements and the compounds of the supplement.

Thanks for reading.

Peace and love šŸ™

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

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 todayā€™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 diļ¬€erent stages, such as:

ā€¢ 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 bodyā€™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.

ā€¢ 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 eļ¬€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:

ā€¢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.

ā€¢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 aļ¬€ect the well-being of the individual and increase the risk of obesity and type 2 diabetes. Other symptoms of elevated cortisol levels are:

ā€¢ Weight gain

ā€¢ High blood pressure

ā€¢ Weakness of bones

ā€¢ 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 aļ¬€ect the cortisol levels are:

ā€¢ Stress

ā€¢ Disturbed routine sleep schedule

ā€¢ Morning light may cause the surge

ā€¢ Cushingā€™s syndrome

Overworked/ stressed

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

ā€¢Short-term stress

ā€¢Long-term stress

ā€¢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:

ā€¢ 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.

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

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

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

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

ā€¢ 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:

ā€¢ Good sleep routine – Firstly, keep away from cell phone or any kind of distraction at least 1 hour before bedtime, avoiding alcohol, caļ¬€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.

ā€¢ Daily routine exercise, nature bathing, walking or any kind of physical activity.

ā€¢ Practise deep breathing techniques like Pranayama, mindfulness breathing, Meditation, yoga, tai-chi.

ā€¢ 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.

ā€¢ 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 šŸ™

Wordless Wednesday šŸƒ

by drjurisharma, posted in Blog, emotional health, healing, health, life, Nature,, Peace, harmony, calm, compassion, empathy, photography, self healing, Wednesday, wordless, stillness, wellness

Peace and love šŸ™

Silent Sunday šŸƒšŸŒž

by drjurisharma, posted in Blog, emotional health, healing, health, life, mental health, nature, Nature,, Science, self healing, spiritual, Sunday, morning, natural, peaceful, wellness

Peace and love šŸ™

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 ā€˜powerhouseā€™ 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 bodyā€™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 :

ā€¢ Low immunity status.

ā€¢ Metabolic syndrome

ā€¢ Brain and cognitive disorder

ā€¢ Fatigue syndrome

ā€¢ Bone and muscle conditions like osteoporosis and sarcopenia.

ā€¢ Inflammatory diseases.

ā€¢ 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.

ā€¢ Barth syndrome.

ā€¢ Kearns- Sayre syndrome.

ā€¢ Chronic progressive external ophthalmoplegia.

ā€¢ Leigh syndrome.

ā€¢ Ataxia.

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

Body aches

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

ā€¢Inherited types usually aļ¬€ect multiple organs, such as the brain, heart, liver, and muscles.

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

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

ā€¢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:

ā€¢ Electron transport chain support, like CoQ10 (ubiquinol)

ā€¢ Electron carrier support, such as Niacin and Riboflavin.

ā€¢ Fatty acid oxidation support, Biotin L-carnitine.

ā€¢ Enzyme co-factors like Thiamine, Pantothenic acid, Biotin, and Alpha-lipoic acid.

ā€¢ 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.

ā€¢ 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 eļ¬€ort, and seeking help to reduce workload.

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

ā€¢ Exercise may include moderate activity, such as walking, swimming, or aerobic exercise.

ā€¢ 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 diļ¬€erentiated 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 suļ¬€er from some types of mitochondrial dysfunctions, which include diabetes, autism, cancer, blindness, heart, kidneys, liver or infertility issues, Alzheimerā€™s, Parkinsonā€™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 šŸ™

10 facts behind this human behaviour: Why act of cleaning is deeply satisfying?

by drjurisharma, posted in Behavior, cleaning, tidying, endorphins, stress management, psychological, emotional regulation, physical therapy, Blog, brain, emotional health, Emotional thoughts, fear, pain, emotions, healing, health, life, mental health, Science, self healing, Therapeutic, stressful, worldly chaos, challenging,, wellness

1. Organizing or cleaning your space, room, or home isnā€™t about tidiness, but being in control of a world that feels otherwise uncontrollable. Itā€™s about a mental state with clarity, being organized and being at peace with oneself. Psychologically, the environment we live in reflects our mental state. In a world full of everyday stress, chaos, and overwhelming uncertainties, cleaning becomes a tool, a therapy to make ourselves feel organised, meaningful and at peace. Clearly, this act can help reduce stress hormones and release endorphins, which can lift the mood.

2. Many people, even after a stressful day, have a habit of cleaning and tidying their stuļ¬€ after reaching home or their living space. Psychologically, when emotions are overwhelming and stressful, our brain tries to do things which are tangible, grounding, and clarifying, which makes us feel more in control. These actions give the brain a sense of relief and stability, an escape in an otherwise uncontrollable world.

3. In the brain, activities like reorganising the bookshelf, arranging the oļ¬ƒce table, cleaning and tidying the home, folding clothes in the closets, cleaning the kitchen, washing the dishes, vacuuming the floor stimulate the parasympathetic nervous system, the reward system, releasing dopamine, the happy hormone. These small acts instantly feel rewarding, light and happy. A tidy living space, home, or oļ¬ƒce gives the subconscious mind a feeling of security, stability, and organization.

4. Psychologically, on the flip side, a disorganised, messed-up space gives the mind a sense of cluttered thoughts, incoherence, ambiguity, confusion and anxiety. In an already stressful, loud world, you feel more overwhelmed, stressed, where things and people are unpredictable, uncertain and reactive. So, for a change, cleaning, organising, and rearranging makes people feel instantly happy, stable, predictable and certain.

5. Research shows that a cluttered, anxious, stressful mind raises the cortisol hormone. On the other hand, the environment we live in reflects our mental state. So, a messy, cluttered space clearly aļ¬€ects our mental state. The subconscious mind feels confused, lacks clarity, and is incoherent in a disorganised space. So, rearranging the room, furniture, things, clothes, books gives an instant emotional high, certainty and sense of control. The truth is, cleaning isnā€™t about habit, itā€™s about emotional regulation, choosing to change the emotional responses of stress, anxiety, chaos to stability, calmness and clarity.

6. Emotional regulation, by definition, is the ability to regulate our emotional responses from a state of uncontrolled, overwhelming situation by making behavioural changes with a healthy coping mechanism to a state of emotional grounding, stability and a sense of control. Examples of emotional regulation are deep breathing, going for a walk, journaling, light exercise and doing tasks like rearranging the books, furniture, cleaning the kitchen, doing the dishes and so on. Itā€™s the ability to change a negative situationā€™s impact to a more productive and fulfilling one.

7. The strategies of emotional regulation can be summed up as :

ā€¢ Recognise: Identifying the emotions like anger, anxiety, ambiguity and incoherence.

ā€¢ Respond: instead of reacting negatively, changing the situationā€™s impact to a more productive, controlled and tangible behaviour like going for a short walk, rearranging the books on the shelf, cleaning the mess, folding clothes in the closet, cleaning or mopping the floor or any similar activity.

ā€¢ Reappraisal, like changing the emotional response to more rewarding outcomes like stability, calmness, sense of control and certainty.

ā€¢ Reflecting on the change of behaviour and situation gives deep satisfaction and happiness.

8. Activities like cleaning a room, realigning a corner, rearranging books, furniture, cleaning a countertop or mopping the floor are not just tidying or organising acts or behaviour but something more deeper as emotional relief or emotional satisfaction. Itā€™s about reconnecting oneself, bringing a sense of control, stability in a world of external chaos, a stressful day or an overwhelming situation. So, for many people, organising and cleaning their home or their living space becomes a daily emotional ritual and therapeutic.

9. People who keep doing such activities, while they keep performing the acts, they also process their emotions, release the stressful thoughts, anxiety, ease the confusion, bringing more clarity and stability. In fact, by doing such activities, as the visual clutter slowly fades away by physical actions, internally, the mental clutter slowly subsides, emotions and thoughts become more under control, and thinking becomes clearer and regulated.

10. To sum it up, in a world full of uncertainties and unpredictability, organising, rearranging, and cleaning gives an instant outcome which the brain interprets as safety or being under control. When a book or a thing is placed exactly where it belongs, refolding a dress and placing it back in the closet, cleaning the otherwise dirty countertop, itā€™s like reconnecting with oneself, which gives the subconscious mind that instant boost or reward of comfort, safety and stability in an external world of chaos or an uncontrolled environment.

Thanks for reading.

Peace and love šŸ™

10 facts: Gut-brain impact on sleep-wake cycle šŸ˜“

by drjurisharma, posted in Blog, brain, Gut brain axis, gut health, brain, sleep pattern, sleeping habits, insomnia, sleep deprivation, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, meditation, inflammation, disease, physical health, mental health, wellbeing, self healing, wellness

1. The gut is known as the ā€œsecond brainā€ as there is a 2 way connection between the brain and the gut via the vagus nerve. The gut microbiome produces neurotransmitters that can travel and send signals through the nervous system, aļ¬€ecting our mood, behaviour, emotions, and sleep. The gut and brain also send signals through hormonal pathways and the immune system.Therefore, the gut-brain axis plays a crucial role in overall well-being, and any disruption to this axis can lead to issues such as disturbances in gut health, neurological disorders, inflammation, and sleep disturbances.

2. Through the gut-brain axis, there is a mutual continuous communication between the brain and the gut. The gut microbiome produces a considerable amount of neurotransmitters and hormones like melatonin, which influence the circadian rhythm and mood. Both the sleep cycle and gut microbiota are influenced by factors like daylight, stress and diet. Hence, if there is unhealthy gut microbiome, there will be disruption in the sleep-wake cycle, while poor sleep will lead to disturbances in the gut microbiota.

Gut microbes

3. Inflammation: Poor sleep can cause disturbances in gut health, which will lead to a pro-inflammatory state in the body. The gut microbiome composition and diversity are disrupted, creating an imbalance. Gut health issues like irritable bowel disorders, leaky gut, and hormonal issues can worsen in the body. Lack of sleep can also aļ¬€ect gut permeability and lead to nutritional absorption interference. Not only gut health, but poor sleep can also aļ¬€ect the metabolic pathways, immune state and neural pathways.

Gut microbiota

4. Research has shown that through the gut-brain axis, there is a bidirectional communication between the gut microbiota and the central nervous system. Beneficial bacteria like Lactobacillus and Bifidobacterium, which increase serotonin and gamma-aminobutyric acid production, help in the quality and lengthening of sleep. On the other hand, lack of sleep can lead to a reduction of beneficial bacterial flora, an imbalance in the microbiota, which includes probiotics, prebiotics, and postbiotics.

5. Studies have revealed that sleep, a natural physiological process, is important in maintaining a healthy gut microbiota and vice versa. Poor sleep patterns, insomnia, and sleep deprivation not only influence the emotional and cognitive well-being but also cause an imbalance in gut bacteria and gut flora. Therefore, there is a direct connection between sleep disorders and gut health, and resolving gut issues has a therapeutic eļ¬€ect.

6. The equilibrium of the sleep-wake cycle with the well-being of gut microbiota is very delicate and needs to be maintained by external factors. The balance can be easily disturbed by factors like stress, poor diet, lack of exercise, and poor sleep habits. Studies have shown that this reciprocal correlation shows sleep as the primary modulator between gut health issues and sleep length and quality.

7. Growing research has shown that the gut-brain axis plays a crucial role both directly and indirectly in the shift of composition of gut-microbiota with the development of sleep disorders like insomnia, sleep fragmentation, sleep deprivation and sleep apnea. Human studies have shown that 60-70% of the composition of gut microbiota depends on the oscillatory rhythm of the circadian rhythm.

8. Though Melatonin, a sleep hormone, is known to be produced by the pineal gland, it is actually the gut which is the primary source of it. This hormone is integral in modulating the sleep-wake cycle, immune-regulatory eļ¬€ect and antioxidant activity. The gut microbiota produces melatonin from tryptophan. This hormone has a favourable eļ¬€ect on microbial population and gut barrier functions. Therefore, any imbalance of gut microbiota directly influences melatonin production and disrupts the circadian rhythm.

9. Evidence from several studies has shown that a significant level of melatonin has been produced by bacteria in the intestinal flora, has a beneficial impact on intestinal barrier functions and a preventive eļ¬€ect in the human brain against neurodegenerative diseases like Multiple sclerosis, Alzheimerā€™s disease and Parkinsonā€™s disease. Gut microbiota dysbiosis has been linked to the development of sleep disorders, autoimmune diseases, metabolic diseases like type 2 diabetes, pro inflammatory responses and neurological disorders.

10. Therefore, there is enough evidence to show that consequences in digestive health have a direct impact on the sleep-wake cycle and vice versa. Research has clearly shown that sleep deprivation can directly impact digestive disorders like gastric esophageal reflux, irritable bowel disorders and many gut health issues. Maintaining a consistent sleep schedule of 7-8 hours can help greatly in reducing the potential risk of many diseases as well as in maintaining a sound gut health. Not to forget that stress management is equally important for maintaining the equilibrium of gut health and sleep patterns. So, an early fiber rich dinner, less screen time, routine exercise, meditation and early sleep habits are essential components to maintain this balance.

Thanks for reading.

Peace and love šŸ™