Tag: healthy living

10 Essential Insights on Resistant Starch and Managing Blood Sugar Spikes 🙌

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

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

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

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

• Type1 : Physically inaccessible starches like whole grains, coarsely grounded grains.

• Type 2: Granular starch like raw potato, raw banana starch.

• Type 3: Retrograde starch like cooked and cooled starch.

• Type 4: Chemically modified starch.

• Type 5: Amylose lipid complex.

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

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

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

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

• Cooking the rice, potatoes or pasta, and cooling them.

• Freeze and store them in the refrigerator.

• Reheating them before consuming.

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

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

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

Thanks for reading.

Peace and love 🙏

Happy Diwali 🪔

by drjurisharma, posted in Diwali, festival, light, celebration,, Diwali, festival, light, Divine, happiness,, healing, health, life, self healing, wellness

We come here with nothing. Yet, throughout our entire lifetime, we keep chasing for everything. Then, finally, we go back with nothing. This is the biggest truth.

So, it’s important to pause awhile and be in the moment. Drop the regrets of the past, worries of the future and light up the present moment freely in true spirit. 

May this festival of light, remove the darkness and spark the light of your inner self. May you merge with selfless love and blissfulness of the Divine.

Wishing all of you on this auspicious occasion of Diwali, let all your homes fill with abundance, warmth and joy and hearts filled with hope, love, peace and happiness.

To you and your loved ones, have a wonderful and blessed Diwali ! 

God bless and Peace 🙏

10 facts about Fucoxanthin (FX): A promising natural supplement 🙌

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Flavonoids, antioxidants, anti inflammatory, Fucoxanthin, chlorophyll, algae, seaweed, seafood, healing, health, Infection,inflammation, Inflammation, diseases, environmental damage, health issues, nature, Obesity, weight loss, Supplement, wellness

1. Fucoxanthin (FX), a brown pigment, is derived from various seaweeds and algae. It helps in algae photosynthesis and photo-protection in the aquatic environment. Several studies have shown that this phytochemical can be a potential source of nutritional and health benefits against various diseases like diabetes, obesity, cancer and many infectious diseases. Recent findings have shown that it has various properties like antimicrobial, antioxidant, anti-inflammatory, anti-obesity, anti-diabetic, and hepato-protective effects. Therefore, because of its highly potent effects of prevention of obesity related diseases, anti-cardiovascular, tumour inhibition and health benefits to bones, skin, eyes and liver, this pigment has been a promising pharmaceutical asset.

2.Molecular Structure: The unique molecular structure of FX is similar to that of Beta carotene and has the allenic bond. Out of 700 naturally occurring carotenoids, only 43 of them belong to the allelic group, and FX is one of them. Therefore, there is growing interest in the pharmacological activity of this carotenoid, which can be a great potential source towards the prevention of various physical illnesses. FX is mainly found in micro-algae rather than macro-algae. Among the three kinds of micro-algae, that is green, red and brown algae, FX is in higher concentration in brown algae.

3. Multi-functional: Research has already shown that FX has a tremendous amount of health benefits because of its unusual molecular structure. The multi-functional benefits are namely, anti-oxidant, anti-microbial, anti-inflammatory, anti-allergic, anti-malarial and anti-helminthic. Apart from these activities, FX helps to correct the imbalance of lipid metabolism, which is created by a fatty, unhealthy diet. It has a positive impact on fatty acid oxidation, lipolysis, and bile acid synthesis and lowers the level of free fatty acids.

4. Anti-obesity effects: This brown pigment is a promising asset for lowering weight naturally. Obesity has been one of the main risk factors of many chronic and serious health issues like diabetes, heart diseases, high blood pressure, atherosclerosis, fatty liver, high cholesterol, infertility and many cancers. FX lowers the free fatty acids, inhibits lipogenesis, promotes beta-oxidation, bile synthesis, and influences enzymes which are essential for lipid metabolism. As a result, fat accumulation in the liver and adipose tissues is lowered, reducing cholesterol and triglyceride concentration.

5. Liver: Studies have shown that FX has hepato-protective effects. In case of fatty liver diseases, it can help in reducing the accumulation of lipid in liver cells, stimulate Beta-oxidation of hepatic fatty acids and lower the hepatic enzyme activity for fatty acid synthesis. Several animal studies have shown promising results of reducing lipid and triglyceride concentrations in the liver.

6. Inhibitory effect on cancers: Several studies on different cancers have shown that FX can scavenge free radicals and make it a potential modulator of carcinogenesis. FX has shown promising outcomes in different animal studies of inhibiting apoptosis and hindering the tumorigenesis in different types of cancers like lung cancer, colon cancer, breast cancer, liver cancer, gastric cancer, lymphoma and leukaemia. They behave as angio-modulators in cancer therapy.

7. Metabolism of FX: Because of its wide range of health benefits and potential role in the prevention of chronic illnesses, it has been a promising compound in pharmacological uses both individually and in synergy with other compounds. FX is a carotenoid which is mainly absorbed in the small intestine, similar to fats and fat-soluble vitamins. Studies have shown that consumption of this brown pigment orally does not show abnormal changes in organ tissues; therefore, it is safe for human use.

8. Food sources of FX are various species of seaweeds like Wakame, Arame, Kombu, Hizika and Laminaria digitata. Some other natural sources are microalgae like diatoms. Marine invertebrates like mussels, oysters, and clams also contain a small amount of FX. Predominantly, FX is present as a rich source in brown seaweed compared to other pigments like chlorophyll and xanthophylls.

9. As a supplement: Animal studies have shown the safe use of FX and that it has no adverse effect on the body. Therefore, it has been widely used as a supplement for its wide range of health benefits. It is used as tablets, capsules and soft gels usually labelled as Fucoxanthin or “brown seaweed pigment” While the bioavailability can be low in case of human consumption, its absorption can be increased when consumed with lipids and edible oils. Dosage can vary from 3-5 mg per day.

10. Side effects: FX has no adverse effects and no toxic accumulation in the vital organs of the body in case of animals when consumed in higher doses. Therefore, it is considered safe for human consumption. It is considered safe for vital organs like the liver, kidney, spleen and gonads when consumed moderately in humans. Further research on humans is still required for more clarification. It is always advisable to consult a Physician before introducing FX as a supplement when there is a pre-existing medical condition.

Thanks for reading.

Peace and love 🙏

Silent Saturday 🩶

by drjurisharma, posted in Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, healing, health, Nature,, self healing, Silence, calming, quietness , tranquility

Peace and blessings 🙏

10 facts: Gut-brain impact on sleep-wake cycle 😴

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

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

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

Gut microbes

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

Gut microbiota

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

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

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

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

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

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

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

Thanks for reading.

Peace and love 🙏

10 facts to know about mouldy food ✋

by drjurisharma, posted in Blog, canned food, Cheese, bread, wine, Food spoilage, healing, health, Mould, toxins, toxicity, fungi, bacteria, Science, wellness

1. Moulds are microscopic fungi found in the natural environment, mostly living both indoors and outdoors. They play a crucial role in breaking down organic waste in the environment. Moulds multiply through spores and are carried from one place to another or indoors as air-borne particles. Once they land in a wet, damp spot, they start multiplying rapidly. In the process of growing and multiplying, they digest whatever food, plant, animal or organic material they have been growing.

2. Moulds are multicellular and can be seen with the naked eye, unlike bacteria. They have roots and thin branches and invade the food on which they live. It produces spores which can be transmitted by air and water. It’s the spores that give the distinctive colour we see when a food item is mould-contaminated. Not all moulds are harmful, but some can cause poisoning, allergic reactions, and stomach upsets when ingested.

3.Generally, moulds are of different types and colors. Moulds can grow on food, plants, animals, damaged, rotten wood, damp building walls, and furnishings. Potential effects of moulds can be problematic to people with weakened immune systems, chronic lung disease, allergic history and metabolic diseases. Not all moulds are toxic. Species like mould Stachybotrys chartarum, which produces mycotoxins, are known as toxigenic moulds.

4. Food moulds appear as fluffy, dusty growths in various colours and can develop on different food items. They thrive on nutrients and moisture content. Mouldy food often looks green, grey, or black due to the overgrowth of spores. Moulds can damage the food, making it softer and giving it a distinctive taste and smell. Some moulds can be harmful to human health as they may produce toxic substances. However, certain foods, such as cheeses, are intentionally kept in dark environments to promote the growth of harmless moulds, which contribute to their unique flavor and texture.

5.All types of food are vulnerable to mould. Food with high moisture content are more prone to mould growth than others. Moulds need oxygen and moisture to grow and thrive, so fresh food are more vulnerable. When food items are opened in an airtight container, there too, mould can grow as air has already entered. Some mould can grow even in a dry environment. More vulnerable food items are:

• Bread

• Vegetables

• Fruits

• Meat

• Milk, cheese

• Nuts.

• Chocolate.

• Processed food.

6.Mycotoxins: It’s a type of mould produced by fungi like Aspergillus and Penicillium, which contaminate grains like rice, wheat, barley, nuts like almonds, peanuts, grapes, coffee, and meat. Mycotoxins are a potential hazard to human health, causing acute poisoning to various diseases which can affect the liver, kidneys and even cancers. Some common mycotoxins are aflatoxins (commonly in corns, peanuts), ochratoxins and fumonisins. Research shows that aflatoxins are the most commonly infested moulds grown on both food items and feeds of livestock. It is a cancer-causing toxicogenic mould, which can cause various diseases in both human and domestic animals, and grows in peanuts and corn.

Cheese making mould

7.Mould can be harmless and useful. Some moulds have been used in the cheese-making process for centuries. Some cheeses, like Brie and Camembert, have white moulds on the surface which are safe for human consumption. Penicillium roqueforti spores are used in the cheese-making process of Stilton, Gorgonzola, and blue cheeses for their taste, texture and flavour. Mould play crucial role in the process of fermentation. Other than cheese, they are used in the process of making some food products, beer, wine and in some medicines. Most popular moulds are Penicillium, Aspergillus, Rhizomes, Lactobacillus.

8.Mould growth: Mould usually grows in warm and humid conditions. Mould can grow in fresh food items, salty, sugary items, and meat items like salami, ham, and bacon. Mould can also grow in refrigerated items like fresh vegetables, fruits, high-acid-containing items like jams, jelly, pickles, sweets, meat and bread. Mould growth can be controlled at home by maintaining:

• Humidity below 40%.

• Cleaning and mopping using surface disinfectants.

• Cleaning the refrigerator using baking soda, every month.

• Using clean kitchen towels, sponges and mop

• Minimising the growth of mould in food can be done by :

a.Perishable food items outside or inside the refrigerator should be thrown immediately.

b. Canned food items should be stored in clean storage containers and refrigerate immediately.

c.Any leftovers in the fridge should be used within 3-4 days.

d.Cooked food should be covered before serving to prevent air-borne spores and mould.

9. Dealing with mouldy food: Mouldy food should be thrown away, packed in a plastic bag in the trash can, out of the reach of children and even animals. Certain food items, like bell pepper and carrot, when infested with mould, should be thrown out. If a product is not completely spoiled by mould, the affected part can be cut off 1 inch below and above the part and re-wrapped with fresh storage bags. Any area or surface, or kitchen items affected by mould, should be cleaned promptly to prevent cross-contamination.

10. In general, mould contamination of food items is a common issue in every household. Mouldy food should always be discarded immediately. To minimise mould growth, food should be stored inside the refrigerator in clean storage bags, containers and on the outside too, in an air-tight and dry container, away from humidity. Not only in the food items, mould growth in houses or buildings is common on any damp, moist surfaces or walls, kitchens, bathrooms, basement, under carpet, furniture and also in potted plants. So, cleaning and mopping are required daily to minimise the growth of moulds. Any leakage of water seepage in walls, pipes, cabinets and beneath surfaces should be repaired and cleaned as soon as possible.

Thanks for reading.

Peace and love 🙏

10 facts: Is dairy essential for overall wellbeing?

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

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

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

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

• Gas.

• Bloating.

• Stomach pain.

• Vomiting.

• Diarrhoea.

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

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

• Tightness of throat

• Swelling of the tongue

• Hives

• Stomach pain

• Vomiting, diarrhoea

• Persistent, cough, dizziness.

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

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

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

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

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

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

Thanks for reading.

Peace and love 🙏

10 facts: Is Sarcopenia reversible?

by drjurisharma, posted in Adults, young people,, Aging,elderly, discomfort, disease, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, healing, health, life, Physical activity, exercise, strength training, walking, meditation, Sarcopenia, elderly, muscle loss, chronic fatigue, disease, wellness

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.

Sedentary lifestyle

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.

Weight training

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.

Adequate sleep

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?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, healing, health, Heart friendly, weight friendly, gut healthy, constipation,, Hydrogen, hydrogen water, hydrogenated water, Inflammation, diseases, environmental damage, health issues, Science, wellness

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 🙏

10 facts: Are Psyllium husks gut-friendly?

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

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

Gut- friendly

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

Heart friendly

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

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

Weight management

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

Constipation

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

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

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

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

Bakery items

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

Thanks for reading.

Peace and love 🙏