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Tag: exercise
10 facts: Is Sarcopenia reversible?
1.Sarcopenia is a musculoskeletal condition mostly common in the elderly population where there is progressive loss of muscle mass. However, today, it can also be linked to certain chronic conditions and lifestyle habits, where the process of muscle loss starts much earlier, even in younger populations, between 30 and 40 years old. Sarcopenia impacts on inability to perform regular daily activities, frequent falls, fractures, reduces quality of life, ageing progression and risks of more complications related to death.
2.The rate of muscle loss increases with advancing age. People with chronic diseases are more prone to sarcopenia than an otherwise normal healthy individual. The process of muscle loss is often noticeable with ageing, but it can be slowed by implementing lifestyle changes. Sarcopenia can affect quality of life as:
• Disability.
• Loss of independence.
• More visits to hospitals.
• Expensive, as increase health care costs, or very likely, a need of institutionalized care can arise.
• Risk of surgical complication.
• Lower rates of survival.
3.As ageing progresses, the muscles of the body lose mass as the body doesn’t produce enough protein. Ageing also brings out hormonal changes like lower levels of testosterone and insulin growth factor, which can further contribute to sarcopenia. There are many risk factors of sarcopenia such as:
• Inadequate protein intake or malnutrition.
• Reduce protein conversion as age advances.
• Lower levels of growth hormones, testosterone, insulin-like-growth factor.
• Increase inflammation.
• Diabetes, insulin resistence.
• Chronic kidney and liver diseases.
• Obesity.
• Cancer, HIV
• Chronic obstructive pulmonary disease.
• Rhematoid arthritis, lupus, osteoporosis.
• Congestive heart failure.
4.Important lifestyle factors, including environmental risk factors, can contribute to the early onset and progression of sarcopenia:
• Sedantery lifestyle, lack of exercise.
• Bedridden, bedrest.
• Loss of mobility due to paralysis, neurological causes.
• Improper diet.
• Dental and oral problems.
5. Sarcopenia greatly affects the quality of life. Common symptoms can be :
• Shrinking muscles, muscle atrophy.
• Muscle weakness.
• Inability to perform daily activities.
• Difficulty walking, climibing stairs.
• Loss of stamina and loss of balance.
• Frequent falls, fractures.
• Poor posture, hunched or stooped.
6.Sarcopenia is diagnosed by medical history, visible signs of muscle loss and a series of physical tests and examinations.
• Physical tests like walking speed assessment, grip strength test, chair stand test. SARC-F screening tests.
• Blood tests like hormonal levels, vitamin D levels, markers of inflammation.
• Imaging tests like Xray Absorbptiometry, Bio impedence analysis (BIA).
7.Consultation with a Physician is important when there are visible signs of muscle loss, fatigue and difficulty performing routine physical activity. Consider visiting a Specialist when you have signs:
• Walking slowly, feeling fatique while walking.
• Difficulty getting up from chair, climb stairs, lift heavy objects.
• Loss of balance, frequent falls.
• Thinning of arms and legs.
8. Usually, bringing about lifestyle changes and improving diet can make a great difference in improving or bringing positive changes in Sarcopenia patients. Potential treatments of Sarcopenia can be:
• Treating the underlying conditions.
• Exercise routine as per individual requirements like resistence training, aerobic exercises.
• Nutritional interventions, like increasing protein intake like meat, fish, eggs, soy protein. Nutritional supplements like vitamin D, Omega 3 fatty acid and creatine.
9.There are ways which can slow down the process of muscle loss and maintain muscle mass as age advances:
• As ageing progresses, the body’s ability to synthesise and break down protein reduces, which is known as anabolic resistance. So, the protein intake should be increased to 1-1.3/kg of body weight daily.
• Most important is maintaining an active lifestyle with regular exercise of walking, resistance training to maintain lean muscle mass.
• Regular sleep pattern.
• Nutritional supplements like Vitamin D, omega-3 fatty acids, and creatine are essential.
10.Last but not the least, the process of ageing and muscle loss are inevitable with time, but making changes in lifestyle habits and diets can bring about positive changes and delay the process. Studies have greatly shown that the quality of life and lifespan can be improved by effective ways of improving diet with high-quality protein, strength and resistance training, walking daily, reducing stress and adequate sleep.
Thanks for reading.
Peace and love 🙏
10 facts: Is hydrogen water a hoax or is it real?
1.Hydrogen water, also known as hydrogenated water, is simply regular water infused with hydrogen gas. The regular water is H2O with extra H2 gas added, which is what makes hydrogenated water. This hydrogen-rich water has become quite popular nowadays as it has been found to have health benefits. Manufacturers are now selling hydrogen water bottles across the globe for it’s health benefits. Extensive research has not been done so far, regarding the use of hydrogen water. Yet, it has been very popular in some countries, such as Japan.
2. As far as nutritional benefits are concerned, hydrogen water is the same as regular water in terms of calories, protein, fat, and carbohydrate which is nil. However, some manufacturers and providers do add trace amounts of vitamins A and C, magnesium, potassium and sodium sulfate to enhance the nutritional benefits. As already mentioned, not much research has been done in this context, but some experts do believe that drinking hydrogen water is beneficial for health.
3. Anti-inflammatory: Hydrogen water does contain anti-oxidants. Anti-oxidants fight inflammation and reduce oxidative stress. Every day, our body is inflicted with various types of physical and mental stress, which comes from external forces like pollution, sun exposure, toxins from the environment, food, day-to-day mental stress of various nature, also from normal body functioning, all these factors are sources of inflammation, diseases and cancers. Therefore, molecular hydrogen can help to some extent to combat oxidative stress and reduce inflammation.
4. Endurance and Mental health: Several studies have shown some positive results of increasing endurance and lowering fatiguability after drinking hydrogen water. It does show performance improvement, increasing energy, and endurance in the case of athletes, though scientifically, still not verified. It has been found to lower physical stress and reduce recovery time after heavy workouts.
Some studies on mental health have shown that drinking hydrogen water daily for 4 weeks showed marked improvement in mood disorders, panic disorders and anxiety.
5. COVID-19: More research is still needed to establish the fact, that hydrogen water consumption did slow down the immune response which is known as a “cytokine storm”. The use of hydrogen water was useful to reduce the cytokine response of Covid 19 virus which otherwise could lead to organ failure. But, as already mentioned, more studies are required to clarify that hydrogen water can potentially treat Covid 19.
6. Liver and kidney functions: Studies of cases of non-alcoholic liver diseases, cases of hepatitis –B virus, drinking hydrogen water has shown positive results in lowering fat storage in the liver, aiding the treatment process and improving the liver function. But then, research is limited in such cases too. A study on dialysis patients has shown, that intake of hydrogen-rich water caused improvement in renal function and BUN (blood urea nitrogen).
7. Cancer treatment: Hydrogen water does show positive results in aiding cancer treatment. Since hydrogen water contains anti-oxidants, and acts as an anti-inflammatory, an immune booster does give promising results during cancer treatment by improving both physical and oxidative stress. A study regarding colo-rectal cancer showed anti-cancer properties.
8. Metabolic syndrome: Metabolic syndrome is a condition which includes high blood pressure, high cholesterol, high triglycerides, obesity or excess belly fat. The risk factors of metabolic syndrome are oxidative stress and chronic inflammation. Some studies have shown that intake of hydrogen water around 1 litre daily, in individuals on a 10-week study marked a significant reduction of risk factors of metabolic syndrome and showed a favourable effect on the metabolic processes in the brain and even ageing.
9. Negative effects: As far as health experts are concerned, there are no known side effects of drinking hydrogen water. Research is still not enough to establish even the health benefits thathave been claimed so far. More studies are required to verify the health benefits. In the case of individuals with high-intensity workouts, athletes, and chronic kidney diseases, there can be a risk of hyponatremia in drinking excess hydrogen water.
10. Though several studies do show potential health benefits of drinking hydrogen water over regular water, but still, continuous trials and more studies are still required to establish the benefits. Many manufacturers are selling hydrogen water bottles which are quite expensive. Again, depending on the source of water, the authenticity of brands is important to avail the actual health benefits claimed. The bottom line is that there is still not 100% proof of the potential health benefits. If affordability is there, there is no harm in using hydrogen water for drinking, otherwise, regular drinking water is great as well.
Thanks for reading.
Peace and love 🙏
Dealing with emotional thoughts: A perspective 🙌
Emotions are subjective yet universal among all humans. They significantly influence our daily lives, decision-making, behavior, relationships, psychological states, and physical health.
Our emotional thoughts arise from emotional reasoning in response to situations, people around us, events, and past experiences. Emotional responses trigger our thoughts, feelings, actions and behaviors in reaction to external events, situations, or circumstances. Thus, emotions play a crucial role in our everyday lives and the decisions, we make.
Research states that all things in the Universe are made of energy which has a vibrational frequency. Emotions too, have amplitude and frequencies. Positive emotions like peace, love, and joy are found to have higher frequencies as compared to negative emotions like anger, fear, guilt, and sadness. According to the frequency chart, emotions like guilt, and shame have as low a frequency of 30-20 Hz to emotions like love, peace have as high as 500-600 Hz. Studies often link low frequency to disease state, depression and stress. Negative thoughts and feelings can often create a low vibrational frequency state which can create anxiety, and stress and affect our physical health.
Studies have consistently shown that negative emotional thoughts and feelings can significantly affect our physical health and overall well-being. The importance of the mind-body connection and the gut-brain connection highlights how our physical body responds to our thoughts, feelings, and mental state.
While unwanted changes, negative experiences, and challenging situations are a part of life, learning to manage our emotional state and well-being is a significant challenge—but it is certainly not impossible. Events such as:
Death of a loved one
Suffering from an illness
Getting laid off from a job
Divorced
Getting married, having a baby
Financial issues
Dealing with a pandemic or war-like situations
Cheating partners
Domestic violence
Physical health often suffers when emotional health is struggling. During times of emotional crisis, many individuals may seek an escape through unhealthy coping mechanisms such as alcohol abuse, drug abuse, or binge eating, attempting to suppress their emotional turmoil. Unfortunately, this approach does not lead to healing and can result in disastrous consequences. The list of physical impacts and symptoms experienced in a state of emotional stress is extensive.
Physical symtoms frequently seen as:
Palpitation
Chest pain
Back pain, neck stiffness
Fatigue , tiredness
Poor sleep, insomnia
High blood pressure
weight loss / obesity
Stomach upset like bloating, acidity
Physical signs of our mental state can often be quite apparent. Additionally, there are mental symptoms that we or those around us may observe, even if we attempt to deny them. Here are several such signs:
*Resisting to acknowledge the thoughts instead of accepting
*Not self-realising and accepting the present situation
*Trying to control the situation or the people around
*Suppressing emotional thoughts and feelings instead of expressing
*Living in blame
*Focussing on lacks
*Forgetting gratitude
Dealing with emotional thoughts is not easy. It’s important to remember that while I cannot control external events or situations, I can influence my own mental state to cope and adapt positively. Here are five simple tools that can help bring about a positive shift in the mental state:
1.Self-Responsibility: Recognizing and taking responsibility for our mental state is crucial. Often, we create more pain and hurt from emotional thoughts and feelings by overthinking and getting caught in repetitive loops, rather than addressing the actual situation. It’s important to remember that 95 to 98 percent of our worries are self-created rather than based on reality. Only about 2 to 3 percent of our concerns are truly justified. Therefore, it’s essential to become aware of and take responsibility for our mental state, as this is the first step towards creating positive change.
2. Let go of control: We have to understand that we cannot control everything that happens in our lives. We have to let go and trust the Divine and timings of life. Letting go is important to heal and restore balance.
3.Journaling and practicing gratitude: Daily journaling can release deep thoughts that might otherwise feel heavy and hurtful. Practicing gratitude and maintaining a thankful mindset can elevate our vibrational frequency and promote healing.
4. Healing the Sacral Plexus Chakra: According to Yogic science, the sacral chakra is responsible for maintaining emotional balance, creativity, and a sense of vitality. To heal this chakra, engaging in yoga and physical activities such as dancing, swimming, and savoring life’s simple pleasures— like playing with a child, listening to birds chirping, or enjoying the sound of flowing water—can help release blockages.
5. Daily Affirmations: Choosing words and phrases that align with your life goals, such as mantras or sacred verses, can significantly enhance your positivity and resilience. Reciting these affirmations each morning can set a positive tone for the day. Some powerful examples include: “I trust the Universe,” “I am strong and powerful,” and “I let go” “My food nourishes my body and mind”.
Every day, we experience a wide range of emotions based on external events, past memories, current situations, and various circumstances. It is essential for us to recognize our emotional limitations and boundaries in order to protect our mental well-being. One of the most important things we can do is to let go and trust the Supreme, the Divine, as not everything is within our control.
Self-reflection is crucial for restoring our emotional balance. Engaging in daily activities such as meditation, yoga, chanting, and appreciating the small joys in life holds great significance in achieving mental equilibrium. Finally, staying grateful and expressing our thankfulness for this journey of life is truly fulfilling.
Thanks for reading.
Peace and love 🙏
10 facts to know about the MTHFR gene 🙌
- MTHFR, Methylenetetrahydrofolate reductase, is an enzyme found in human chromosome 1,located exactly in the short arm. It plays a significant role in folate and homocysteine (amino acid) metabolism. Studies have shown that individuals with MTHFR deficiencies can have hyperhomocysteinemia
with homocystinuria. - Research in the past decades has shown that this enzyme plays a key role in homocysteine metabolism. The deficiency of this enzyme is an inborn error of folate metabolism, which is quite
rare. Yet, several studies have identified this variant as the most common cause of
hyperhomocysteinemia and a risk factor for many disorders connected to defective homocysteine
metabolism.
3.Genetic deficiency of MTHFR is rare, but around 50 cases have already been identified worldwide. Symptoms in such individuals are seizures, developmental delay, neurological impairment, gait dysfunction, and a very high level of homocysteine in urine and plasma. Genetic testing of the gene mutation can be done on a saliva swab and blood sample.
4.Genetic mutations are inherited and acquired from the parents. There are 2 forms of mutations that can occur on the MTHFR gene – C677T and A1298C. If one such variant is present, one is less likely to have health issues but if both variants are present, then the individual is likely to have serious health problems.
5.Health issues associated with people who have two variants of the MTHFR gene are :
Homocystinuria
Alopecia areata
Spina bifida
High blood pressure
Depression or bipolar disorder
certain cancers
Miscarriages
6.MTHFR affects pregnancy: Research has shown a link between MTHFR gene variants related to repeated miscarriages. It is important to test for MTHFR gene mutation in women who have suffered unexplained recurrent miscarriages or delivered babies with neural tube defects. Extra folate supplementation and blood thinning administration can be useful to prevent such miscarriages.
7.Diagnosis of MTHFR variant cases is done by testing blood samples and saliva swabs in individuals with a very high level of homocysteine in urine and plasma and vitamin deficiencies of folate, choline, vitamin B12, B6 and riboflavin. MTHFR mutation variant people may not have health issues and can be treated by preventive measures of supplementation of folate and vitamin B and lifestyle changes like a nutritious balanced diet, sleep, exercise and avoiding smoking.
8.Babies and children born with MTHFR mutation variants may present with symptoms within the first year of birth. Such children may have ADHD (attention deficit hyperactivity disorder), autism, impairment of sleep, mood disorder, hyperhomocysteinemia, vitamin, folate deficiency, pediatric stroke, spina bifida and Down’s syndrome.
9.Having gene variants is common in the human population. This particular MTHFR variant gene is common in some ethnicities like in Hispanic individuals. Hispanic races have commonly the MTHFR C677T variant. People with such variants are able to process all types of folate. Research shows that 400mcg of folic acid daily can raise the blood folate level irrespective of whether you are MTHFR genotype.
10.Folate and vitamin B are naturally found in many food sources which should definitely be part of the daily diet. Legumes, leafy greens, citrus fruits, broccoli, Brussels sprouts, bananas, avocados and nuts are rich in folate and should be consumed regularly to have normal levels of folate and promote healthy cell division irrespective of gene mutations.
Thanks for reading.
Peace and love 🙏
10 facts to know about Ghee (clarified butter) 🙌
Research has shown that Ghee is a powerhouse of anti-oxidants, healthy fats and vitamins. For centuries, it has been used traditionally in Middle Eastern and Indian culinary traditions. In Ayurvedic medicine, it has been used extensively as a remedy for various ailments.
- There are various dairy sources of Ghee, such as cows, buffaloes, goats, and camels. But the best source of Ghee is the cow’s ghee depending upon the fatty acid composition. Ghee is a rich source of Short-chain fatty acids (SCFA), linoleic acids, omega-3, omega-6 fatty acids and phospholipids. Research has shown that these fatty acids have the most potential benefits of anti-oxidants, and anti-inflammatory properties and are excellent sources of fat for brain health.
- According to Ayurvedic literature, the health benefits of Ghee depend on the manufacturing process, the source of dairy from which it was made, age and phase of the ghee. Cow’s ghee has the highest nourishing and health benefits. Buffalo ghee can be a good source of building a physical and muscular physique. Goat’s ghee has respiratory benefits whereas camel’s ghee has digestive properties.
- Research says that grass-fed ghee is more nutrient-dense than grain-fed ghee. Cow ghee has different varieties. Garlic grass-fed ghee is a superior quality ghee which has higher therapeutic benefits. Grass-fed Cultured Organic ghee is from grass-fed milk which is of premium quality and has several health benefits. A2 Organic ghee contains A2 protein and is purest in terms of quality which has no traces of GMOs, antibiotics or steroids. Another variety is lime grass-fed ghee which has good taste due to lime flavour.
4.Cognitive health benefit: The most important benefits of ghee are cognitive health, the overall brain wellbeing. Though limited research has been done so far, studies show that SCFA, omega-3 fatty acid, and linoleic acid in ghee show a significant role in improving memory, intellect and brilliance. Ghee helps in the management of diseases like epilepsy, ageing cognitive issues,depression, anxiety and insanity.
5.GI health: SCFAs found in ghee play an important role in enhancing digestive health. Butyrate found in ghee feeds the gut microbiome and enhances the gut immune system, improves digestion, and helps to strengthen intestinal wall integrity. Ghee has been used for centuries to treat abdominal disorders, peptic ulcers and improvement of appetite.
6.Respiratory health: According to Ayurveda, A2 ghee plays a significant role in lowering
symptoms of asthma, bronchitis, sore throat, fever, bleeding disorders and other respiratory issues A2 ghee is combined with herbs like Malabar Nut are used as herbal medicines to heal respiratory issues by Ayurvedic experts. It acts as a natural expectorant in case of colds and coughs.
7.Other ailments where ghee has been used by Ayurvedic Medicine to treat issues like abscesses, boils, liver issues, hernias, vaginal pain and other reproductive problems. It is also used for topical application for a calm relaxing skin massage. In some Ayurvedic cleansing techniques, ghee message is used to release toxins from fatty tissues and treat osteoarthritis, and insomnia.
8.Since ancient times, ghee has been a natural remedy for various issues. It was used as a
natural moisturizer, bath oil for skin, remedy for gums, and teeth when gargling with ghee, to stop nose bleeding, and to treat minor cuts and burns.
9.Butter and ghee have similar fat contents and nutrients. But for people who have problems in the digestion of dairy products, pure ghee is comparatively better as they have no or less quantity of protein than butter.
10.Ghee has been slowly emerging as a healthy cooking choice because of its various nutritional benefits and better absorption of nutrients from foods and vegetables. Recent studies show that ghee is cholesterol-friendly as it can help to increase good cholesterol over bad cholesterol. However, due to its high fat content, it has to be used in moderation. When consuming ghee daily, the person has to undergo regular physical activity and exercise to digest the fat properly and enjoy the benefits. According to health experts, consuming 2-3 teaspoonfuls of ghee can bring overall health benefits and be heart-friendly.
Thanks for reading.
Peace and love 🙏
10 tips of eating healthy🙌
Eating healthy is easier and cheaper… Eating healthy isn’t complicated or fussy. In fact , it is the easiest option if we make it a way of life, a …
10 tips of eating healthy🙌
Taming the monkey mind….5 facts 🙌
‘Monkey mind’, yes, that’s what the Buddhists called our wondering mind. The more you try to control, the more it wanders. This is the nature of the human mind. It can never remain still. During the day, whenever, we try to be still, the mind races ahead to the future or returns to the past in some old memories. Our mind is always thinking of something or another. Distractions like tasks, jobs, people around, day-to-day stress, entertainment, and social media, all add up to the flickering nature of the mind. Therefore, let’s explore why our mind behaves this way and how we can try to control it, if at all, it’s possible:
1.A wandering mind is quite a normal behaviour and characteristic in nature. The attention shift of the mind from one thought to another is involuntary before even we notice it. In a monotonous daily activity of a boring nature, like studying, in the classroom in case of a student, or doing daily chores, it can happen voluntarily.
2.Studies show that the mind wonders mainly for two reasons: Either the work or activity, we have been doing is not engaging and monotonous and another reason can be that facing obstacles or hard task causes worry and anxiousness.
Sometimes, Scientists, link the wandering nature to creativity, explorative and intuitive mind. However, this becomes problematic. In those times, when we are supposed to be working, we lose focus and attention or think in bed when we are supposed to sleep. Oftentimes, the mind is either daydreaming, imagining things, anxious thoughts worrying about the future or replaying some old memories, stuck in some emotional thoughts.
3.What can be the possible causes of a wondering mind?
*Anxiousness and worrying mind.
*Boring and repetitive activities.
*External distractions like our mobile phones and other gadgets, people around, noises, social media.
*Internal distractions like stress, anger, hurt, sadness. Physical discomfort like fatigue, pain, hunger.
*People with attention deficit disorder have a hyperactive mind.
4.Self-awareness: How can I realise that I have a wondering mind?
Firstly, being aware of your own mental state. Most of the time, if you find yourself, overthinking, worrying, and ruminating thoughts.
Your mind is often, exhausted, being engaged in unproductive thoughts, unable to find solutions to problems or losing your spontaneous problem-solving ability.
Being self-aware, in such a state of mind, can help us to bring about change in our mental state.
5.Taming a wondering mind can be a very difficult task. But, with practice and consistency, everything is possible.
a)Meditation is an effective tool. Again, meditation is’nt easy. Perhaps, sitting still in a quiet place, trying to focus the mind is a hardest task. Focusing on breathing is a commonest method. Other methods can be, focusing or imagining an object like sun, moon, or the ocean. Using a guided mediation or listening to nature sounds, chanting of mantras can be effective.
b)Journaling is a powerful tool to clear the mind. Noting down daily thoughts, thoughts related to job, loved ones, family, future goals, holiday plans, emotional pain, feelings of old memories can be very useful to clear the mind clutter. Writing down can self-help to acknowledge the bothering thoughts and refocus the mind to concentrate on the task at hand.
c)Physical activity like going for a walk, physical movement of the body, legs and hands, watering your balcony plants, spending time in nature, light exercises can be very helpful to reset the mind. Playing an instrument, or listening to a music piece can be rejuvenating to refocus the mind too.
d)Sleep and adequate rest are necessary to clear the mind clutter. Getting a proper goodnight sleep and following a daily sleep routine is mandatory. Making a conscious effort to keep away from our mobile phones, social media distractions, caffeine free, emotional disturbing thoughts, 2-3 hours prior going to bed, can give an adequate sleep.
Thanks for reading.
Peace and love 🙏
5 facts to know about goosebumps 😨
- What are goosebumps? It may sound weird as though it is related to geese. But there is nothing to do with geese. Actually, it is a sympathetic nervous system reaction where the tiny muscles (arrector pilli muscles) flex the skin causing the hair follicles to stand. In medical terms, it is called horripilation or piloreaction. It is a fight or flight response to the body’s reaction to the state of fear or excitement. It is a physiological response of the body and not, usually a medical issue.
- The arrector pilli muscles (APM) are tiny muscles that connect the hair follicles with the skin. Goosebumps occur when these muscles flex and pull the hair follicles upright. Normally in an individual, when goosebumps appear, it can be either in response to cold temperature, fear or a strong emotional reaction. Sometimes, it can be related to medical issues like brain disorders, epilepsy, and keratosis pilloris, a skin disorder.
3.Goosebumps are associated with other symptoms in different situations and medical-related conditions.
For the case of :
*Hypothermia, Cold temperature, along with goosebumps, you may experience shivers, pale skin and the urge to be in a warm place.
*Strong emotional responses like fear, nervousness, excitement, sexual desire, and thrilling response: The body reacts with goosebumps, fasting heart rate, fast breathing, tears, and chill.
*In case of an epileptic seizure, along with goosebumps, there can be other symptoms like a confused state, lips smacking, swallowing, and finger motions. In the case of skin conditions like keratosis pilloris, there may be skin patches.
4.Adrenaline: It is this hormone which the body releases from adrenal glands during a fight or flight response which causes goosebumps. Intense emotional responses cause the body to release adrenaline which in turn stimulates the flexing of the tiny muscles of the hair follicles and causes the skin hair to erect. Often people get goosebumps while watching a horror movie, in nervousness, experiencing stressful events.
Dopamine, another chemical which the brain releases while experiencing pleasurable experiences like listening to a good piece of music, receiving rewards, surprises or awe moments, can cause goosebumps too.
5.Rigor mortis: When a person dies, the ATP, adenosine triphosphate which provides energy to muscles and cells suddenly stops, so the cells die and muscles are stiffened causing rigor mortis. As a result, the arrector pili muscles of the dermis are stiffened too, causing the skin to trigger goosebumps.
Thanks for reading.
Peace and love 🙏
10 facts to know about constipation 👐
- According to medical terminology, constipation is when a person has irregular bowel movements, usually less than three times a week. Normally, a person with regular bowel movements has stool elimination three times a day to three times, a week. Constipation has been the most common gastrointestinal issue affecting millions of people daily.
- Normally, the food passes through the large intestine, and the water is absorbed in the colon while forming the faecal matter or stool. Then, the stool formed in the colon is pushed down to the rectum by muscle contraction. If the muscle contraction in the colon is prolonged, by the time, stool reaches the rectum, more water is absorbed making the stool too hard to pass. Passage of the dry hard stool becomes very difficult causing constipation.
- The most common causes of constipation are: Lack of movement, lack of exercise, stress. Lack of fibre in the diet.
Not drinking enough fluids.
Changes in dietary habits, pregnancy, traveling, ageing. Medications.
Irritable bowel syndrome.
Anal fissure.
4.Common symptoms of constipation:
Pain abdomen.
Painful bowel movements.
Feels uncomfortable or bloated.
Bowel movement less than 3 times a week.
5.Generally, constipation is relieved by switching the diet to more fibrous food, more intake of fluid, and exercise. However, if the person is not relieved of the symptoms despite these above- mentioned measures and maybe, there is a history of blood in stool, episodes are more frequent, then, it is necessary to seek medical attention.
Diagnosing constipation is based on medical history, a physical examination which covers an anorectal examination, barium enema, and colonoscopy.
6.Constipation is usually treated by diet and lifestyle changes.
Lifestyle changes include regular exercise, more intake of fluids in the daytime, giving enough time for daily bowel movements.
Dietary intake of at least 20-30 grams of fiber daily, including whole grains, fruits like bananas, pineapple, papaya, oranges, apples, kiwis, berries and vegetables, is recommended.
Changing the existing medication if any.
If the above measures don’t work, then laxatives are prescribed.
7.Certain risk factors which may lead to constipation:
*Mental health issues: Due to depression and stress-related issues leading to unhealthy diet, irregular meal timing, anti-depression medication, lack of exercise, and eating disorders.
*Old age causes weakening of the muscle lining so sluggish bowel movements.
*Pregnancy causes the bulky uterus to press against the intestinal wall making it harder to defecate.
*Eating lots of refined food, junk food and not eating enough fibre causes hard stool. *Medications like iron pills, antacids, blood pressure medicines, allergy medicines, anti- depressants.
*Diseases: Stroke, paralysis, Parkinson’s disease, diverticulitis, multiple sclerosis, irritable bowel disease, colon cancer.
8.Constipation commonly occurs in most cases due to dietary changes or lack of physical activity. The condition is resolved usually by changes in diet and lifestyle. But, it can be a warning sign and may require immediate medical attention when:
there is severe cramping pain with sudden onset of constipation.
Blood in stool.
Loss of weight.
Severe pain with bowel movements. Constipation is for a prolonged period.
9.Generally, dietary and lifestyle changes can prevent constipation : Drinking 3-4 glasses of water every day.
Adding vegetables and fruits to your diet every day.
Routine physical activity and exercise is a must.
Eating Probiotics such as curd, yoghurt or kefir daily. Avoiding processed food, processed meat, and fried food. Drinking less alcohol and caffeinated drinks.
Not ignoring the urge to poop.
10.There are several different laxatives available, just for your information.
Osmatic laxatives like milk of magnesia cause softening of stool.
Stimulant laxatives increase the speed of bowel movements to help the stool to move through. Lubricant laxatives like mineral oil lubricate the intestine and help to slide the stool along the colon.
Saline laxatives are used as enemas to empty the bowel.
Thanks for reading.
Peace and love 🙏
3H:health,happiness,healing 