Tag: inflammation

10 facts: All about rooibos tea ☕️

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, cognitive health, Cortisol, stressful, stress, sleep, sleep deprivation, anxiety, depression, wakefulness, hormones, melatonin, emotional health, hair, healing, health, Heart disease, life, Nature,, Obesity, weight loss, Rooibos, herbal tea, green tea, antioxidants, caffeine free, tannin, anti inflammatory, mineral supplements, bone health, skin health, sleep, weight loss, exercise, wellness, Science, self healing, Skin, hair, wellness

1. Rooibos, a caffeine-free, colourful tea produced from Aspalathus lineriaris, originated in South Africa and has been used for centuries in both fermented and unfermented forms. In recent times, this tea has attracted ample research studies for its nutritive profile of phenylphenols, flavones, flavonoid and several minerals. Because of its rich nutrients, this tea is known for its immune-boosting properties and has potent anti-inflammatory and antioxidant effects. It has plenty of phytochemical, which can prove to be very beneficial for humans and prevent chronic and lifestyle diseases. Therefore, this tea has been very popular worldwide.

2. Rooibos is a caffeine-free herbal infusion tea that contains very low levels of tannins. Thanks to its flavonoids and phenolic acids, which have antioxidant properties, rooibos tea helps prevent the formation of reactive oxygen species (ROS). By neutralizing and reducing ROS, rooibos can potentially help prevent chronic and lifestyle diseases, such as diabetes and cardiovascular conditions. Additionally, rooibos is effective in converting harmful ROS into less damaging hydroxyl radicals. Due to these findings from animal studies, rooibos has become a popular herbal tea and dietary supplement.

3. Rooibos tea is native to South Africa, grown originally in the mountains of Cederberg. But due to its popularity, it has been successfully grown worldwide. It is made from the bush of Aspalathus lineriasis. The loose leaves of the plant have the strongest flavour and the highest health benefits.

Though there are different varieties of rooibos, as already mentioned, loose leaves are most popular. Its taste is a little similar to green tea, with a strong nutty and sweet flavour and a pleasant aroma. Since studies have shown its amazing health benefits, and being caffeine -free, it can be taken 3-4 times daily, both day and night for overall wellness.

4. It has a potent list of amazing health benefits, namely :

• It has potent antioxidant properties which prevent oxidative stress and reduce cell-damaging radicals.

• Heart-friendly, as it can lower blood pressure by blocking ACE (angiotensin-converting enzyme). It also reduces cholesterol levels.

• It balances blood sugar levels and improves insulin sensitivity.

• It aids metabolism, and its anti-inflammatory effects help in reducing stomach cramps and bloating.

• It reduces skin irritation, prevent acne as rooibos contain Alpha -hydroxy acid and Zinc.

• Rooibos helps in strengthening bones as it is packed with minerals.

• It is a sleep aid due to its relaxing and soothing effects.

• It aids in weight loss.

5. Digestive health: Rooibos is rich in flavonoids, phenolic acids and minerals, because of which it strongly supports gut health. It has a calming and gentle effect on the stomach. Among the many benefits for digestion, the important effects are :

• Relieves cramps and stomach pain due to its natural anti-spasmodic effect; it acts as a relaxant to stomach muscles.

• It strengthens the gut intestinal barrier and prevents leaky gut disorder. It helps in maintaining the intestinal lining. This effect is prominent with unfermented rooibos.

• Due to its anti-inflammatory effect, it reduces gut inflammation and lowers oxidative stress.

• It is soothing to the stomach and prevents acid reflux and iron absorption blockage due to its low tannin content.

6. Skin health: Rooibos has been consumed as a herbal infusion for centuries in both fermented and raw form. Because of research studies, in recent years, it has become very popular globally.

Due to its rich nutrients of polyphenols and minerals, it is considered an important ingredient in many herbal skin care products. It is considered as a valuable component in skin care for being anti-inflammatory, antioxidant, soothing, hydrating, moisture retention, hence used in many skin care products. Some of the amazing benefits to skin health are:

• Fights ageing and reduces wrinkles as it combats oxidative stress.

• Soothing to sensitive skin as it has a calming effect and prevents irritation.

• Prevents acne, reduces pores and gives clear skin.

• Protects the skin barrier, improves hydration, and helps reduce skin dryness• Reduces hyperpigmentation, promotes skin elasticity, giving firmer skin and a youthful appearance.

• Protects the skin from pollution and environmental damage.

7. Side effects: Overconsumption of any beneficial compound can lead to side effects too. Drinking rooibos tea in moderation is safe and has no severe side effects. But long-term heavy drinking of rooibos can lead to some side effects:

•Raised liver enzymes and liver toxicity in long-term use of high amounts of rooibos.

•Due to the presence of phytoestrogen which can mimic the natural oestrogen in the body can be an issue in case of hormone sensitive individual, women with breast cancer.

•Interact with medications like blood pressure medicine and cholesterol-lowering medication (statins). Due to its oxalate content, it can be problematic for kidney patients.

8. Dosage: Due to its tremendous benefits for balancing blood sugar, sleep, skin, hair, and immune-boosting properties, many people like to drink rooibos tea infusion. It is completely safe to drink every day, provided the daily intake is 2-4 cups or within 400-1200 ml/day. Overconsumption doesn’t really help in providing the benefits. Instead daily moderate intake slowly can uncover its amazing benefits to overall wellness. Studies show that a maximum limit of 4-6 cups can be tolerated as a healthy adult. Rooibos herbal infusion without sugar is healthy but adding sugar, heavy cream can increase the calorie content. It is suitable even for children and pregnant women too, in moderation.

9. Rooibos v/s other teas : Green tea, black tea contain caffeine while rooibos is caffeine free so can be taken anytime including night time. Other teas when brewed a little longer gives a bitter taste due tannin but rooibos has very low tannin and has sweet nutty taste and great aroma. Red rooibos is fermented, intense in flavour and colourful, while green rooibos is unfermented, looks similar to green tea and has high antioxidant levels.

10. Takeaway: There is no doubt that rooibos is a very beneficial herbal tea, known for its nutritional profile. It does promote overall wellness, backed by science-based studies. In recent times, it has become very popular worldwide, and not just in its origin, South Africa, but several other countries have started growing it due to its increasing demand. It can be taken every day due to its anti-inflammatory, antioxidant properties and rich mineral profile for overall health and well-being. Plain rooibos tea is zero-calorie and is the healthiest version, without sugar, additives or whipped cream.

Thanks for reading.

Peace and love 🙏

10 facts: Carcinogens and beauty products 🫪

by drjurisharma, posted in Adults, young people,, Cancers, death, disease,, Carcinogenic substances, carcinogens, chemicals, formaldehyde, benzene, coal tar, contaminants, phthalates, make up, beauty products, hair products, hair dye, hair styling products, personal care prod, hair, healing, health, health hazard, Infection,inflammation, Inflammation, diseases, environmental damage, health issues, Lipstick, cream, lotion, deodorant, shampoo, hair spray, conditioner, concealer, Lung cancer, Nature,, Science, skin, cancer, anti inflammatory, plant, nature, medicine, herb, wellness

1.Carcinogens are chemicals which are found to increase the risk of cancer. According to WHO,1 in every 5 people develop cancer in their lifetime, which is quite alarming. Around 10 million people die every year world wide. Many strict regulations are already in place in various countries across the world, banning certain chemicals which are found to pose grave concerns to human health, including cancer risk. Personal care products including cosmetics use various chemicals and perfume to get the expected effects where some of the chemicals may result in health concern on long term use. Not all chemicals are tested properly, or they may not go through toxicity trials or animal testing. Research methods may sometimes differ from how the product is used by customers daily and in what quantity, it has been used. But, in spite of Regulations and Laws, it is important to have general awareness amongst individuals before purchasing any product.

2. IARC: The International Agency for Research on Cancer, depending upon the cancer risk, has classified different agents based on evidence-based research :

Group 1: proven to be carcinogenic, like Alcohol, tobacco smoking, asbestos, formaldehyde, Benzene, sunlight (UV radiation)

Group 2A: Probable carcinogen with evidence of association with cancer risk, such as occupational hazards in case of hairdressers, shift workers (disruption of circadian rhythm), refinery workers.

Group 2B Possibly carcinogenic where there are limited evidence of an association with cancer risk. These categories include professions like firefighters, regular exposure to magnetic fields, diesel fuel, dry cleaning, textile manufacturing.

Group 3: Categorised as not classified, meaning that it is not possible to classify as carcinogenic based on evidence. Some examples include chlorinated drinking water, hair dyes, fluorescent light, and electric field exposure.

Group 4: Not carcinogenic, such as caprolactam used in the manufacture of synthetic fibres.

3. Many studies are carried out and are still going on in different countries for daily-use products like personal care and beauty care products. Some chemicals are banned from using in products which gave strong evidence of cancer risks. There is no specific product which has been proven to cause cancer presently in the commercial space for personal care. But, as far as consumers are concerned, there are products which should be avoided as they can be a health hazard. Some of them are:

• Hair dyes which contain coal tar derivatives, phenylenediamines.

• Hair straightening treatments which can release formaldehyde gas.

• Nail polish, which contains formaldehyde or formaldehyde-releasing preservatives.

• Shampoos containing traces of benzene.

• Talc powder, blushes and face powder containing traces of asbestos.

4. Formaldehyde: According to IARC, formaldehyde is categorised as a Group 1 carcinogen, meaning that it has been proven to be a carcinogen by evidence-based studies. It has been linked to various cancers like the nasal cavity, paranasal sinuses and nasopharynx. Also associated with blood and bone cancers. Formaldehyde is used in cosmetics, beauty products as preservatives which in course of time breakdown and emit formaldehyde releases. Products containing formaldehyde, and labels of items which contain DMDM hydantoin, diazolidinyl urea, quaternium-15, bronopol, sodium hydroxymethylglycinate should be completely avoided. Common products which contain formaldehyde or its derivatives include:

• Hair products like dyes, shampoo, hair straightening agents, conditioners.

• Make-up items.

• Nail polish, face creams, eyelash glue, false eyelashes.

• Body lotion, body wash (water-based products)

5. Apart from formaldehyde and its releases, other chemicals which are definitive proof of carcinogens such as :

• Benzene, which can be a trace contaminant in products like sunscreen, dry shampoos.

• Coal tar found in anti-dandruff products, hair colours.

• Talc, where traces of asbestos are found.

• Phenacetin is used as a stabiliser in products like hair colours, facial bleach, and depilatories.

• Ethylene oxide is prohibited in cosmetics but commonly exposed in tobacco smoke and automobile exhaust. It is commonly used to sterilise medical instruments.

• Heavy metals like chromium, cadmium, and arsenic (as a contaminant) are found in facial lotion, cream, shampoo, and foundation.

6. Mineral oils: Mineral oils are crude oils which can be refined and unrefined, used in various personal care products. Mildly treated mineral oils contain PAH (polycyclic aromatic hydrocarbons), which are categorised as carcinogens, especially benzopyrene. PAHs can damage DNA when entered in the body, they are reactivated by the enzymes and bind with DNA causing mutation. Then cells can rapidly multiply and can cause tumours. Long-term exposure can cause skin, bladder, and lung cancers. Beauty products where mineral oil can be used include hair colors, hair styling products, lipstick, lip gloss, facial bleach, moisturiser, blushes, concealer, and eye shadow.

7.1,4 Dioxane: This compound has been found in traces in cosmetic products, detergents, emulsifiers, and foaming agents. It is not intentionally added but instead used as a byproduct of manufacturing these items. This compound has been proven to be a potential carcinogen by agencies like the FDA. To find 1,4-dioxane, look at the labels of products that contain the “word” like “-eth-“ or “-oxynol-“, PEG, Polyethene, Polyethene glycol, Polyoxyethylene.

8. Endocrine disruptors: Certain substances used in many personal care products may disturb the endocrine functions in the body, which can lead to cancers like breast, ovarian and prostate cancers. These substances disturb the levels of oestrogen, progesterone and testosterone in the body. Substances like Pthalates, Parabens, Benzene, and Bisphenol A (BPA)

9. Safety: Beauty and personal products should always be purchased with proper certification like COSMOS or Ecocert. Any unregulated product should be avoided. Most beauty brands do follow the regulations and Laws of the Regulatory Bodies of the particular country of origin. Some of the tips are:

• Usually, plant-based products with fewer ingredients are preferred.

• Use products which are labelled scent- free and fragrance-free.

• Use powders or blushes using rice starch, bamboo silica and arrowroot powder.

• Instead of petroleum pigments, use mineral oil pigments like zinc and iron oxide.

Any product containing formaldehyde, or its releases like DMDM hydantoin, imidazolidine, coal tar, Pthalates, benzene should be avoided.

10. Takeaway: Studies have already shown that beauty and personal care products do contain many chemicals which are not just hazardous but carcinogenic to human health. It is important to discard all the toxic products that you have already purchased. Instead, look out for plant-based, clean products which are known to be safer. Always prefer products with natural, simple ingredients. It is important to read the label before buying any product, and not be satisfied with marketing gimmicks like “natural” or “organic” written on the front of the item. Always do a skin test ( patch test) before directly using a new product on the skin, face or body.

Thanks for reading.

Peace and love 🙏

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: Are Artificial flavouring substances safe?

by drjurisharma, posted in Artificial flavours, flavouring compounds, chemical compounds, vanilla extract, natural flavours, artificial sweeteners, sugar, chemical engineered foods products, organic foods, Blog, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, canned food, cognitive health, dairy, curd, yogurt, deep fried food, Food, Gut friendly, microbes, healing, health, Lung cancer, milk, dairy, curd, yoghurt, Nature,, Science, self healing, wellness

1. Artificial flavouring substances are usually used in foods, beverages and some medicines too, to enhance the taste, aromas, natural-like flavours and to extend the shelf life. These artificial flavouring substances are chemical compounds produced in the laboratory to give characteristic taste and smell. Unlike natural flavours, which are naturally available, these chemical compounds are made from petroleum or synthetic agents and mixed with alcohol or propylene glycol, which acts as a solvent. The process of making and purifying artificial flavours has to maintain safety protocols, and the standards are approved by the Food and Drug Administration (FDA) and other Food authorities.

2. Laboratory-made chemical compounds are easy to extract, less expensive and can mimic the required taste and smell. Widely used in products like bakery items, processed food, candies, beverages, processed meat and dairy items. Some of the common examples of artificial flavours are:

• Ethyl vanillin, which mimics natural vanilla

• Ethyl propionate, which gives a fruity flavour

• Benzaldehyde, which gives a cherry flavour

• Diacetyl, which mimics a buttery flavour

• Smoke flavourings are smoke obtained from heated steam from wood, a mixture of carboxylic acids and phenolic compounds.

3. Natural flavouring /Artificial flavouring: Natural flavourings are nature-derived compounds from plants and animal sources, obtained by extraction and distillation through physical, enzymatic and various microbiological processes. Such as vanilla derived from natural vanilla pods, citral from lemongrass.

Artificial flavouring substances are synthetic chemical compounds which are nature-identical but not natural substances. They are produced in the laboratory by many chemical-engineered substances by flavouring preparations, thermal processes, distillation, smoke flavourings and flavouring precursors. Examples of artificial flavours are vanilla flavour derived from ethyl vanillin, Methyl anthranilate which mimics grape flavour, and isoamyl acetate, which mimics banana flavour. Artificial flavours are preferred more than natural flavours as they are cheap, easily available and easier to produce in a laboratory.

4. Artificial flavourings are safe as long as they meet strict safety regulations and are approved by different regulatory bodies and Food Safety International expert committees. Some of the well-known regulatory bodies are:

• US FDA (Food and Drug Administration)

• EFSA (European Food Safety Authority)

• International Expert Bodies like FEMA (Flavour and Extract Manufacturers Association), JECFA (Joint FAO/WHO Expert Committee on Food Additives).

• Country-specific authorities such as FSSAI (India’s Food and Safety Standards Authority), BfR (German Federal Institute of Risk Assessment).

5. Why artificial flavours? The main goal behind using artificial flavours in various food items, bakery products, and processed foods is to mimic a certain flavour, taste, smell, and crunchiness, which makes a person crave such items and stimulates the sensory organs. While consuming any kind of food, the taste receptors detect certain compounds in that particular food item and send a stimulus to the brain via nerves, which actually create the sensation of taste. So, artificial flavours are engineered in such a way that they can create a specific taste similar to a natural flavour and stimulate the taste receptors so that the person becomes addicted to that particular food item.

6. Artificial flavours and health: Though artificial flavours are safe in small quantities for consumption, some side effects are reported, such as allergic reactions, headache, fatigue, stomach pain, dizziness and chest pain. Some studies have shown a link between certain diseases and artificial flavours such as:

• Artificial flavouring compounds like diacetyl can be carcinogenic and pose a health risk.

• Artificial flavours and artificial sweeteners are found to disturb the gut bacterial flora. But more studies are required in this topic.

• Artificial colour (yellow) tartrazine is linked to allergic reactions.

• Artificial flavours and colours are linked to affecting brain health, memory and ADHD in children.

• Addiction and obesity are issues that have been linked to artificial flavours in some research and can affect the brain. The taste bud receptors send signals to the brain, which in turn releases dopamine to give pleasure. Some studies show that artificial sweeteners affect the hunger and satiety centre and lead to weight gain.

7. A wide range of products where artificial flavours are mostly used include:

• Snacks: Cookies, candies, shakers, chips and many snack items.

• Soft drinks and energy beverages.

• Bakery items.

• Dairy items like yoghurt, ice creams, flavoured milk.

• Processed meats.

• Sauces, mayonnaise, ketchups, dressings.

8. Common names of artificial flavours which should be known by individuals so that they can be aware and selective while buying snacks, bakery or processed food in a supermarket.

• Ethyl vanillin, ethyl maltol, ethyl propionate.

• Diacetyl

• Benzaldehyde

• L-menthol

The best way to avoid eating artificial flavours and colours is to select minimally processed food items, plain dairy products, whole foods, unprocessed meat items and preferably organic food items.

9. Safe quantity: There is no standard safe quantity of artificial flavours and colours worldwide. But there are international committees, food regulatory authorities, and other regulatory bodies in each country to regulate the quantity of artificial flavours used in each of the food items before they go for consumption. Acceptable Daily Intake (ADI) limits are set for compound-specific limits, which are standardised by local food safety authorities and are decided by strict testing and toxicity tests before approval.

Wholesome food/ Natural Foods

10. Takeaway: Artificial flavouring is very common in a wide range of food items. Realistically, you may not completely avoid food flavourings. But it is always a wise choice to prefer natural wholesome food items to processed flavouring food items as far as health is concerned. Moreover, both artificial and natural flavourings have similar effects on health, as one cannot rule out which is healthier or safer. Therefore, it is a matter of habit formation and lifestyle choices for individuals, parents and children to learn to make healthier choices for wholesome food and minimal use of processed food items.

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 🙏