Tag: Food

10 facts: The link between obesity and brain function 🧠

by drjurisharma, posted in Adult over 50, Adults, young people,, Aging,elderly, discomfort, disease, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, emotional health, Food, Food, eating habits, eating disorders, eating preferences, choices, culture, traditions, travels, family, Fresh, local, produce, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, Heart disease, Infection,inflammation, Obesity, brain fog, brain function, fatigue, depression, anxiety, diabetes, disease, neurological disorders, memory, metabolic disorders, Science, self healing, wellness

1.Research has already stated that obesity is a risk factor for neurocognitive decline. Obesity has become a widespread lifestyle disease that affects individuals regardless of age, gender, race, or culture. Many studies are being conducted on the relationship between obesity, defined as an excessive accumulation of fat, and brain function. Research has shown that structural changes in the brain are quite common among elderly obese individuals, particularly in the form of cerebral atrophy in grey matter and alterations in white matter volume. Notably, there is a reduction in the volume of the frontal lobe, hippocampus, thalamus, and anterior cingulate gyrus. Changes in brain structure can also occur in younger obese individuals.

2.BDNF (Brain-Derived Neurotrophic Factor): Adverse effects of Brain-Derived Neurotrophic Factor (BDNF) have been linked to lifestyle and diet choices. Low levels of BDNF, which affect neuronal plasticity, are associated with obesity and diets high in sugar or fat. Studies have shown that a high-fat diet, which leads to increased body weight, is related to reduced BDNF levels in the prefrontal cortex. This reduction can result in learning difficulties and impaired food intake control. Additionally, elevated serum leptin levels in obese individuals can lead to changes in the structure of the hippocampus and negatively impact memory performance.

3.Inflammation: When there in increased accumulation of fat tissues, they trigger chronic inflammatory responses, chemicals (cytokines) which crosses the blood brain barrier and reaches the brain cells, thus neuro-inflammation starts. The inflammation process spreads in the brain, damaging the cells, mitochondrial malfunctions which causes oxidative stress, brain immune cells (microglia) becomes hyperactive causing inflammation which can be localised or extensive. The hypothalamus, which controls appetite, is affected, creating a vicious cycle of weight gain. The hippocampus and Amygdala are affected, which causes issues in memory and emotion control.

4. Brain metabolism: Obesity can greatly affect brain metabolism by disturbing core functions such as :

• Obesity can disturb the brain’s insulin sensitivity, which in turn disrupts appetite control and impairs neuronal energy production.

• Mitochondrial dysfunction and low energy production in brain cells can increase oxidative stress and the release of harmful toxins, leading to cellular damage.

• Neuro-inflammation spreads due to the release of inflammatory chemicals like cytokines from visceral fat, leading to an increased risk of cognitive decline, dementia, depression, anxiety and diseases like Alzheimer’s disease.

5. Obesity and insulin resistance: In a healthy individual, insulin acts as an appetite-suppressing hormone on the brain. Studies show that obesity plays a key role in disrupting insulin sensitivity, causing impaired appetite control, resulting in metabolic disorders like type 2 diabetes. Studies have already linked obesity to diseases like heart attacks and cancers. Apart from appetite regulation, insulin in the brain helps in the co-ordination of fat distribution by promoting healthy subcutaneous fat storage instead of unhealthy visceral fat storage. Obesity leads to brain insulin resistance, causing an increase in visceral fat, increased food cravings, overeating, anxiety, depression and further weight gain.

6. Behaviour changes: Dealing with obesity is a gradual process which requires lifestyle changes, dietary changes, physical activity, counselling and a constant support system. Some of the key pillars are :

• Reduction of calories on a daily basis by 500 to 1000 calories. Switching to a calorie deficit diet like whole grains, vegetables, lentils and fish. Portion control and balanced meals are necessary.

• Gradually increasing the level of physical activity like walking, jogging, swimming, weight training.

• Counselling and a support system, including family and peers, to address emotional triggers, anxiety, and stress. A good quantity of sleep is important.

• Self-motivation, self-monitoring of daily calorie intake, routine weight assessment, monitoring physical activity levels and off-course mindfulness practices like meditation and nature bathing.

• Metabolic surgery in case of severe obesity, recommended by professionals.

7.Cognitive functions: In obesity, there are enough studies to show that there is a risk of cognitive decline. There are several ways to improve cognitive functions, such as:

• Controlling neuro-inflammation by medically managing any signs of systemic inflammation, controlling blood sugar levels and managing triggers like stress and anxiety.

• Dietary changes like avoiding high-sugar foods completely, processed foods and focusing on nutrient-rich, low-calorie foods.

• Exercises like cardio workouts to increase blood flow to the brain, which helps flush toxins, help to grow the size of the hippocampus to improve memory.

• Continuous physical activity by avoiding sitting for long hours; constant physical activity apart from routine exercise to clear brain fog. Weight training regularly, which helps to boost BDNF. Improving sleep quality.

• Trying to adopt intermittent fasting, which can help reduce brain inflammation.

8. Rewiring the brain for behavioural modification: To break a behaviour pattern which has been practiced for a long time is a difficult task, requiring patience and effort. Understanding and self – assessment are key pillars.

• Understanding the stress triggers, hunger signals, and habit loops to know the emotions behind them. To change neural pathways, repetition of a corrective behaviour pattern each time such a trigger arises is necessary to rewire the brain.

• Practising mindfulness to activate control of your brain to quiet the default false hunger signals and stress triggers.

• Changing eating habits to healthier options like whole grains, fibre-dense foods, portion control and cutting down on sugary or highly processed food to prevent dopamine spikes.

9. Managing hunger signals and habit loops: Not all hunger signals are real; some of them are false alarms just to activate your brain reward system. Some of the strategies are such as :

• Drinking water or sipping green tea or black coffee to fill the stomach.

• Eating small portions of meals every 3-4 hours instead of heavy meals.

• Practise physical activity throughout the day, like light exercise, walking and avoid sitting for long hours.

• Engage in activities and hobbies apart from routine chores or office work to keep the mind distracted from hunger signals.

• Lower stress by practising deep breathing exercises.

10. Takeaway: Research has shown that a high Body Mass Index (BMI) is associated with cognitive decline, reduced brain volume, and tissue atrophy in the frontal lobes and hippocampus. Excess weight also contributes to the degradation of the corpus callosum, which connects the two hemispheres of the brain. However, it is possible to reverse these effects by losing weight and making lifestyle changes, including adjustments to behaviour and eating habits. This process is gradual but rewarding and requires self-motivation, as well as support from family and peers, to break old habits and develop new neural pathways. In extreme cases, medical interventions such as anti-obesity medications or surgical procedures may be necessary if clinically recommended.

Thanks for reading.

Peace and love 🙏

10 facts: Why TUDCA is favorable? 🙌

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

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

Gut health

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

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

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

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

3. Other health-promoting benefits of TUDCA are:

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

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

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

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

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

• Support immune system by reducing inflammation.

Brain

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

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

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

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

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

Eye health

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

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

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

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

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

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

• Fibres like flaxseeds, chia seeds, oats.

Supplements

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

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

Bile salts

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

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

Thanks for reading.

Peace and love 🙏

10 facts: Hyaluronic acid (HA) is a vital prebiotic fibre 🫧

by drjurisharma, posted in Adults, young people,, Aging,elderly, discomfort, disease, antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, butyrate, dairy, curd, yogurt, eyes, Food, Fruits, veggies, berries, healing, health, Hyaluronic acid, prebiotic fibers, skincare, joints, eyes, bones, gut bacteria, gut health, hydration, skin protection, skin products, cosmetic products, Infection,inflammation, Nature,, Science, self healing, Supplement, wellness

1. Structurally, all fibres are polymers of sugar molecules. Likewise, hyaluronic acid is also a polymer of sugar molecules: N-acetyl-D-glucosamine and glucuronic acid. It is naturally produced in the body, while dietary sources of hyaluronic acid are essential for the body’s optimal functioning. Though hyaluronic acid has many beneficial effects, it’s most important effect is the water holding capacity by binding water molecules, which in turn help in retaining moisture, lubrication, facilitate immune system mediators to provide protection. Generally, most women are aware of this compound as a hydrating agent for skin, as it is used widely in skin and cosmetic products.

2. Though hyaluronic acid is produced in the body, dietary sources of hyaluronic acid are necessary as they bridge the gap between naturally formed HA and the optimal amount required. HA has many beneficial effects in the body such as:

• The eyes naturally have hyaluronic acid. Additional quantity from diet can help further in lubricating eye tissues and helps in protecting vision.

• Lubricates the joints of knees and hips, increasing synovial fluid, protecting the cartilage, and preventing arthritis.

• Adding more hyaluronic acid in the diet can help in skin and other organs by hydration and maintaining the elasticity.

• Hyaluronic acid helps in increasing butyrate-producing bacterial species in the gut, which are very important in reducing insulin resistance and HbA1c. An additional quantity added through diet can further enhanced the ability.

• Improves vaginal dryness and atrophy, so ingested hyaluronic acid (HA) can prove very helpful in menopausal women.

3. Hyaluronic acid in Prebiotic fibre: HA in the human body is found to be part of the extracellular matrix, which binds the cells together and helps in the passage of nutrients and oxygen to the cells. It provides elastoviscocity to the connective tissues, helps in hydration of tissues, acts as a lubricant in synovial fluids around the joints, and provides hydration to the eye tissues as well. HA also helps in endogenous intercellular activities, such as antioxidant activities and free radical scavenging. HA sources from plant foods can be both soluble and insoluble fibres. Both types of fibre function as prebiotic and improve the environment of the gut microbiome. Therefore, research has shown that adequate intake of fibres (daily intake of 25-35 gm) can provide additional sources of HA, which can enhance the growth of good bacteria, suppress bad bacteria and reduce gas and bloating.

Gut health

4. Gut health benefits: Natural sources of hyaluronic acid through different dietary sources can be immensely beneficial to gut health. Some of the common benefits:

• Soluble fibres can slow down digestion and delay hunger, while insoluble fibres can maintain bowel movements and form the stool bulk. It helps to prevent gas and bloating.

• Prebiotic fibres enhances the growth of beneficial bacteria by producing short chain fatty acid.

• Improvement of gut environment can reduce body’s inflammation, strengthen immune system.

• Strengthening the intestinal gut lining barrier by forming tight junctions between the epithelial cells.

• HA in fibres help in providing hydration and producing mucin that protects the mucosal lining of intestines.

Skin care

5. Hyaluronic acid as skin hydrating agent: HA has been widely used in many skin care and cosmetic products for a long time. The amazing benefits to skin health are as follows:

• HA is the most important compound in the body, including the skin, which helps in maintaining cellular hydration and tissue integrity.

• Reduces the wrinkles by filling the skin cells with water giving the plum skin.

• Maintain the viscoelasticity in the skin, keeping it soft and bouncy.

• Strengthen the natural skin lining barrier and prevent from acne and skin sensitivity problems.

Knee Joint

6. HA as supplement: Hyaluronic acid is naturally produced and found in the body in different areas, especially in the joints, bones, connective tissues, extracellular matrix, skin and eyes. HA is used as a supplement in the form of oral tablets, injectables, topical agents, eye drops and intimate creams and gels. Usually, over-the-counter hyaluronic acid pills, skin gel, creams, andeye drops are safe. Prescription-drug injectable forms should be used under medical supervision. The conditions for which hyaluronic acid is used as supplements are:

• Maintaining eye health, dry eyes.

• Skin health, dryness, actinic keratosis, scleroderma, anti-wrinkle agents, hydrating agents.

• Joints to reduce stiffness, arthritis, soft tissue injuries.

• Asthma as prescribed medication.

• Interstitial cystitis.

• Wound healing.

Skincare products

7. Hyaluronic acid with Vitamin C: Pairing of hyaluronic acid and vitamin C is recommended as they work in synergy, though their individual functions are different. Skin and cosmetic products with this pairing are amazing for skin dryness and ageing issues like wrinkles. HA is mostly used for face application as a hydrating agent, improves skin elasticity, reduces wrinkles and repairs skin damage. Vitamin C acts as an antioxidant and protects the skin from damage from UV rays and pollution.

Vegetarian food

8. Dietary sources of HA: Both non-vegetarian and vegetarian sources are found in nature which provide hyaluronic acid. Vegetarian sources can indirectly provide nutrition and facilitate the body to produce HA. Non-vegetarian sources provide HA directly to the body. Sources are such as:

• Vegetarian sources are leafy greens, root vegetables, citrus fruits, soy products and nuts and seeds.

• Non-vegetarian sources are bone broth and organ meat.

Bone broth

9. HA in dairy products: HA has been found to have a prebiotic effect, which is beneficial for gut health and other amazing benefits. It is added to dairy products as a food additive. In dairy products like milk, yoghurt, and ice cream, it helps to retain moisture, stabilises the milk protein, improves the viscosity, and increases the thickness, making it creamier. It also reduces the milk syneresis, or separation of whey, thereby lengthening the shelf life. Moreover, it has amazing health benefits too.

Skin hydration

10. Takeaway: Hyaluronic acid is a naturally occurring substance in the body in different areas like joints, connective tissue, skin, cartilage, and bones. It acts as a humectant, retaining water in the tissue, keeping them hydrated and moist. So, it has some amazing benefits like joint lubricant, prebiotic as they enhance the growth of good bacteria, wound healing, skin hydration, reduces and repairs skin damage, and anti-ageing effects. To get the optimal supply of HA, many use HA as a supplement, topical agents, creams, lotions and injectables (off course when prescribed). There are many dietary sources of both vegetarian and non-vegetarian foods which can help increase the body’s requirement of HA. It is in fact, a very essential sugar molecule for overall health.

Thanks for reading.

Peace and love 🙏

10 facts: Is cinnamon diabetic-friendly? 🙌

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

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

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

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

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

• Prevent oxidative stress and protect against cell damage.

• Reduces chronic inflammation and prevents chronic diseases.

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

• Supports brain health by reducing brain cell ageing.

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

• Protects gut health by supporting good bacterial colonies.

• Supports menstrual health.

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

• Helps in weight loss by stabilising metabolism.

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

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

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

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

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

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

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

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

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

• Beverages like tea, chocolate drinks, coffee

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

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

• Used as a natural preservative.

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

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

Thanks for reading.

Peace and love 🙏

10 facts on Grains: Why are low GI grains healthier? 🙌

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, Cholesterol, Food, Fruits, veggies, berries, Gut friendly, microbes, healing, health, Heart disease, milk, dairy, curd, yoghurt, Nature,, potato, self healing, Wholesome grains, brown rice, whole wheat bread, flour, millet, oats, buckwheat, steel cut oats, corn, starch, sugar, carbohydrate, glycemic index, low GI, foods, fruits, vegetables

1. Grains are naturally grown from plants like grasses, which are a staple food for humans across the world. Grains are seeds and have basically 3 main parts: a hard outer covering called Bran, which is fibrous in nature. The second covering is called the Germ, which is the most nutritious part and contains vitamins, healthy fats and minerals. The innermost layer is the endosperm, which is a rich supply of starches, the energy source. Whole grain contains all the 3 layers. Commonly found grains are rice, wheat, oats, barley, corn and millet.

2. Grains, after they are harvested, are taken to milling and grinding plants and are cleaned and go through different processes like grinding, separation and bleaching. Depending upon the treatment they undergo, there are different grain types:

• Whole grains, where the three layers are restored, such as brown rice, whole grain wheat, oats. Whole grains are considered the most nutritious grains.

• Refined grains are fine in texture when the germ and bran layers are removed, such as white rice and refined flour.

• Enriched grains are those where nutrients like vitamins and minerals removed after refining are added back, such as enriched white rice.

• Fortified grains are grains that, after milling and grinding, are added with extra nutrients which may not be naturally found, such as fortified with iron and folic acid.

3. Whole grains are wholesome for health, providing starch (energy), vitamins, minerals and fibre. The known health benefits:

• Feeling of fullness helps in portion control and thereby in weight management.

• Lowers insulin levels.

• Lowers bad cholesterol and helps to raise HDL.

• Lowers blood pressure.

• Fibre helps to regulate bowel habits, reduces the risk of heart diseases, diabetes and stroke.

4. Much needed substitutes of regular white rice, white flour pasta, white bread with wholesome grains for daily requirement are:

• Whole grain bread, whole grain pastas, whole grain cereals.

• Quinoa

• Brown rice, black rice, red rice.

• Oatmeal

• Millet, barley, bulgur

• Pop corn

5. Glycemic index (GI): Some grains, after eating, give you instant energy and slowly make you feel worn out. While eating some types of grains doesn’t make you hungry for a long time and gives you enough energy throughout the day. This is because the glycemic index of different types of grains varies. The rate at which the body breaks down a particular type of grain and raises the blood sugar level determines the glycemic index of that grain. It depends on how much processed and refined the grains have been through. The GI ranks from 0-100, with the lowest being the healthiest starch.

• Low GI (less than 55): They are the least processed grains and gluten-free, like millet and quinoa,

• Mid GI (55- 70): Processed to some extent but still contains the bran of the grains like brown rice, whole wheat bread.

• High GI (greater than 70): Refined flour, white rice, white bread.

6. Low GI grains: The rate of 1-100 scale at which the starch is metabolised into sugar and raises the blood sugar level is considered the GI (glycemic index) of that particular grain. The highest GI is white bread, white rice, pastas and potatoes. Low GI grain is when the starch is slowly released for digestion, which is within 0-55. Examples are :

• Brown rice, steel cut oats, quinoa.

• Barley, millets, bulgu

• Sweet potatoes and non-starchy veggies like broccoli, cauliflower, spinach, carrots, beans.

• Fruits like apples, oranges, cherries and berries.

7. Health benefits of Low GI grains :

• No sugar spikes: The low GI grains release the sugar slowly and prevent sugar spikes.

• Fibre is high: These grains have high fibre and make you full for a long time and don’t make you hungry.

• Nutrient-dense: Millet, Barley, Oats, Quinoa, and buckwheat are great sources of fibre, nutritional powerhouses of vitamins, minerals and antioxidants.

8. Common myths:

• Low GI grains are tasteless and bland: In fact, depending on the palate, different methods of preparation can make these grains taste flavourful and a rich energy source.

• Portion matters: Eating large portions isn’t healthy. Always maintaining portion control and appropriate meal timings actually count.

• Too much fat: Adding too much oil and fats like cheese, butter, and oils makes a meal tasty. This isn’t true; in fact, adding natural spices, herbs, a variety of veggies, and less oil can make a meal flavourful and tasty.

• Fruits have high GI: Not true, as many fruits and berries have moderate GI and can be consumed on a daily basis.

9. Apart from grains, other food items with low GI are:

• Dairy like plain, unsweetened Greek yoghurt.

• Meat, fish, poultry, eggs

• Lentils and beans

• Leafy greens, cruciferous vegetables like broccoli, cabbage.

• Avocado has healthy fats.

• Citrus fruits, berries, apples

• Nuts, seeds

10. Takeaway: Whole grains are naturally occurring grains which are least processed, so they contain the required nutrients and fibre, which are necessary for one’s health and wellbeing. Once the grains are milled, crushed, or refined, they lose the valuable nutrients which are beneficial. So, refined grains and food items may taste better but ultimately do more harm than good. Therefore, research has shown that choosing whole grains, the least processed ones, always provides the complete package of nutrients and fibre, which are essential for good health and prevent chronic lifestyle diseases which have become so ingrained in today’s time.

Thanks for reading.

Peace and love 🙏

10 facts: The link between the liver and the feet 🦶🏼

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:

• Nighttime itching of the feet.

• Dryness without any known reason.

• Swelling in the feet and ankles.

• Red and brown dots in legs and feet.

• Deep heel cracks.

• 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:

• When itching is very severe.

• 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.

• Deep heel cracks.

• 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.

• Yellowish skin.

• 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:

• Fluid accumulation in the abdominal cavity (ascites).

• Weight loss or weight gain.

• Swelling in the feet as well as in the legs. (Peripheral oedema)

• Yellow discolouration of eyes and skin (jaundice).

• Redness of the palm.

• Brain fog.

• Numbness in the feet (Paresthesia)

• 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:

• Hepatitis.

• Fatty liver disease (alcoholic or non-alcoholic)

• Cirrhosis.

• Hemochromatosis.• Wilson disease.

• 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:

• Feeling tired, weak and fatigued without any reason.

• Abdominal discomfort, especially on the right side of the belly, below the lower ribs.

• Sudden loss of appetite.

• Unexplained weight loss.

• Feeling of fullness during a meal, nausea, vomiting.

• Pale, yellow urine.

• Yellowish skin discolouration and itchiness.

• Puffiness of eyes, feet, belly area.

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

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

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

• 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:

• Restricting alcohol as much as possible.

• Avoiding refined, processed food, sugary and fried foods.

• Drinking water 8-10 glasses/day to flush toxins.

• Maintaining a healthy weight by regular exercise.

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

• 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 difficult to treat and sometimes life-threatening.

Thanks for reading 🙏

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 “Super food” 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 Buckthorn’s nutritional profile stands out among many fruits and berries provided by the plant kingdom. It is considered a “superfood” for its amazing nutritional value.

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

• Vitamin E includes 8 natural variants, the tocotrienols.

• Vitamin K2 in natural form, which is quite rare in plants.

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

• Omega 7, which is Palmitoleic acid, is a rare variant.

• Vitamin C, which is 15 times more than that of a typical orange.

• Multiple bioactive compounds like flavonoids, phytosterols, organic acids and Tanins.

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

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

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

• Relaxes the blood vessels and lowers the blood pressure.

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

• 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:

• These berries improve the metabolic function and lower the fasting blood sugar levels.

• Helps the body to improve insulin sensitivity and lower the resistance in due course.

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

• Reduce the damage to the beta cells of the pancreas, which produce insulin.

• Promotes heart health, which is otherwise a cardiovascular risk for diabetics.

• 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 different 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 :

• 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.

• 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.

• Effective in promoting gut health and liver health by lowering liver inflammation, fibrosis and scarring.

• 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 effects. But due to its rich content of various nutrients, there may be drug interactions, and precautions are necessary:

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

• Anticoagulant and antiplatelet drugs can interact with sea buckthorn and pose a risk of bleeding.

• 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.

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

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

• 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 different 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 🙏

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

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

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

Beehives

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

• Clover honey

• Wildflower honey

• Orange blossom honey

• Alfaalfa honey

• Buckwheat honey

• Rare variety like Manuka honey, found in New Zealand

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

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

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

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

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

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

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

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

• Suppress sore throat and cough and support respiratory health.

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

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

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

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

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

• Studies show honey is neuroprotective and prevents cognitive decline.

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

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

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

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

• For dessert, yoghurt or breakfast bowls.

• Herbal teas, green teas.

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

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

Thanks for reading.

Peace and love 🙏

10 facts: Is AHCC, a beneficial supplement?

by drjurisharma, posted in AHCC, active hexose correlated compounds, mushrooms, shiitake, lion mane, immunity boosting, HPV, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Food, healing, health, Nature,, self healing, Supplement, warts, cancers, body, wellness

1. AHCC (active hexose correlated compound) has been used as a nutritional support, initially used in Japan and other Asian countries and now widely used by the rest of the world as well, as a potential immune booster. AHCC is a product derived from a group of fungi, like mushrooms of different varieties, found to have strong immune support benefits and anti-cancer effects. Research studies have found that it has strong immune potential benefits of fighting against the human papilloma virus (HPV), though it is still not regarded as a medical treatment.

2. AHCC is a polysaccharide, enriched in alpha-glucan and beta-glucan compounds, derived from a long-term culturing process of mushrooms like Shiitake. Studies show that glucans stimulate an immune-boosting response in the human body. Initially, it was used in Japan as a complementary supplement used by cancer patients along with the protocol treatment. Now, it has been widely used by the rest of the world too, as a general health and wellbeing and treating various chronic diseases as a supportive nutritional supplement.

3. For centuries, in traditional medicines, mushrooms have been widely used in many countries, such as Japan and China, for their strong beneficial effects on the human immune system. AHCC was first launched in Japan in the 1980s, after extensive research and clinical trials were found to have a direct effect on enhancing the non-specific immune functions of the human body. It is a blend of polysaccharides, large sugar polymers mainly derived from the cells of shiitake, lion’s mane and mistake mushroom mycelia. Studies show that these polysaccharides stimulate the human immune cell receptors of the gut that recognise pathogens like bacteria and viruses.

Shiitake

4. AHCC has been widely used as an immunomodulatory supplement to stimulate the receptors of the human immune cells, like Natural killer cells, T-cells and cytokines. Some of the known benefits are:

• HPV infections: Daily intake of AHCC can help to clear high-risk, persistent HPV infections.

• AHCC significantly improve the activity and elevates the numbers of human immune cells like Natural killer cells, T-cells, dendritic cells and boosts the human defence mechanism against pathogens.

• Support cancer therapy: AHCC helps to support the immune system, delay tumour surveillance, improve prognosis, and lower the side effects of chemotherapy, which is otherwise quite harsh on the individual.

• It has anti-inflammatory effects, reduces oxidative stress and has hepatoprotective effects.

Shiitake

5. Liver Protection: Research has shown that AHCC have hepatoprotective properties as it has a powerful response to fight inflammatory reactions. Some of the hepatoprotective responses of AHCC include:

• Increases anti-inflammatory cytokines.

• Suppresses inflammatory biomarkers in case of liver injury.

• Promote liver regeneration.

• Elevates anti-apoptotic factors.

Lion’s mane

6. AHCC is a nutritional supplement, not a replacement for medical treatment. Indications of such a supplement should be under a physician’s guidance rather than self-therapy. Individuals indicated for AHCC are generally :

• Individuals seeking immune support for those who are undergoing chemotherapy and the path of recovery, and a better prognosis.

• A woman with a high risk of HPV infections.

• Individuals with chronic illnesses need immune support and resilience.

7. Side effects: There are no data on severe adverse effects except mild symptoms like nausea, vomiting or bloating. AHCC are available in capsule and powdered form. For safety issues, it should be consumed under a physician’s supervision. Since it is available widely, poor, low-quality products should not be used, as they will not yield any result. High-standard brand products like verified tested potency, transparent labelling, and GMP-certified manufacturing products should be used to get results. AHCC does not give immediate results; the effects are gradual, lasting change in the immune system.

8. Precautions: While there is no data on severe side effects of AHCC, safety precautions before using the supplements are mandatory. Generally, it should be used under health care supervision. Dosage is usually around 3 grams daily, in divided doses. Precautions and safety measures are important to individuals, such as:

• Individuals with autoimmune diseases like Lupus and rheumatoid arthritis.

• Breastfeeding or Pregnant women and young children.

• An individual with chronic illnesses on regular medication, such as blood thinners, diabetic drugs, and immunosuppressive drugs.

9. Aid to cancer treatment: Though AHCC is promoted as an aid to cancer therapy, evidence-based studies are still very limited. The effect is very preliminary and only supportive as a dietary supplement. Some of the proposed uses of AHCC are advocated as :

• Reduces chemotherapy side effects.

• Aid in inflammatory bowel disease.

• Reduces the risk of cancers like liver cancer.

• Aid in alcohol related liver disease.

• Lowers the risk of HPV infections.

10. Takeaway: The use of food as a dietary supplement for general wellbeing and aid to treatment of chronic illnesses has been widely recognised, as much research has established promising outcomes in modern medicine. AHCC, through different studies, has shown strong evidence of enhancing the immune system, increasing Natural killer cells and dendritic cells. It has shown potential benefit in lowering HPV infections. Therefore, the choice of AHCC to be used as a supplement should be made under your Physician’s guidance, knowing and evaluating your health circumstances.

Thanks for reading.

Peace and love 🙏

10 facts : Cumin, a robust spice 🙌

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 effective 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 suffer from high cholesterol. Cumin contains phytosterols, which naturally inhibit cholesterol absorption in the body. It is found to increase the level of HDL, ‘good’ 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:

• Cumin helps in weight loss in obese and overweight individuals.

• Cumin acts as an anti-stress agent due to its effective antioxidant properties.

• Cumin supports the immune system because of its antioxidant properties and vitamin C.

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

• Cumin supports respiratory health by reducing congestion and improving breath quality.

• 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 effects of Cumin: Cumin can be used in everyday cooking, and it is very beneficial and does not cause any harmful effects. But, a very concentrated extract in supplements or excessive consumption can cause side effects:

• Digestive discomfort such as belching, gas, bloating, and heartburn.

• Blood sugar drops, especially in diabetics using blood sugar medication.

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

• 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 🙏