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1.“ph” measures hydrogen ions in any solution. Generally, the ph scale range is between 0 -14, where 0 is highly acidic,14 is highly alkaline and neutral is 7. Our human body’s ph, usually maintained between the range of 6.8 to 7.4. The normal ph of blood is maintained around 7.4, being slightly alkaline as the blood has to nourish the entire organ system.
2. Amongst all the organs, the kidneys are the main ph balancer. Other organs like the lungs, lymphatic system, intestines, and liver help as a support system in the overall ph balance. The factors like the diet, liquid drinks, environment, exercises, stress levels, and breathing pattern can all have an impact on the ph levels. When the body’s ph becomes too acidic, all the tissues, including bones, muscles suffer. To restore the ph balance, the blood needs to pull out calcium, magnesium, potassium and water and neutralise the excess acid.
3. The body’s ph imbalance can lead to stored excess acid in tissue, which can cause inflammation and lead to many chronic diseases. Therefore, research has shown that an underlying ph imbalance is responsible for various diseases like:
• high blood pressure, high cholesterol, heart attacks, and cardiovascular diseases
• Arthritis, Osteoporosis
• Hormonal imbalance
• Respiratory ailments like sinusitis, bronchitis, breathing issues, and chronic infections
• Allergies
• Kidney diseases
• Autoimmune diseases
• Stroke
• Dementia, Parkinson’s disease, Alzheimer’s disease, depression
• Diabetes
• Cancers
• Tooth decays
4.Risk factors for the body’s ph imbalance are plenty. But the most important factors are:
• Acidic diet like sugary food, high trans fats, refined and processed food, fried food, alcohol, meat and dairy.
• Toxins that are consumed in food in the form of pesticides, chemicals in food additives, heavy metals, beauty products, cleaning agents, and environmental and industrial pollutants.
• Being in stress state causes the body to secrete stress hormones, which causes acidity and inflammation.
• Wrong breathing pattern like shallow and rapid breathing can cause inadequate intake of oxygen which leaves the blood ph to remain acidic instead of being alkaline.
5. The causes of ph balance can differ depending upon underlying conditions or simple factors like extreme heat, high stress, heavy exercise or high elevation. Some of the causes can be listed as:
• High altitude, lack of oxygen
• Heavy and excessive exercises
• Alcohol overuse
• Ceratin medication, aspirin poisoning, sedatives
• dehydration
• seizure
• low blood sugar
• lung diseases, chest injuries, abnormalities
• cancers
• sleep apnea
6. Since food is the most important factor to maintain the body’s ph balance, it is necessary to avoid certain food items:• Sugary and acidic food when consumed creates a perfect flora in the gut for overgrowth of bad bacteria, yeast, fungi which causes diseases and infections.
• Food additives like artificial colours, preservatives, chemicals not only increases the acidity but also causes toxicity in the tissues.
• Unhealthy fats like trans fat, highly saturated fat cause an acidic medium.
• Animal products like meat, dairy, processed meat and dairy are highly acidic to the body. So, it is important to cut down the consumption or switch to organic and grass fed options.
• Alcohol and caffeine consumption also cause acidic ph, so the consumption of such food should be avoided or reduced to a minimum.
• Toxins such as chemicals, pesticides, preservatives, antibiotics in meat, vegetables, fruits should be avoided. Locally grown, organic food like meat, eggs, fish and grass-fed dairy, meat, should be used as much as possible.
7. Intake of alkaline food in diet should be increased by about 70%. All vegetables like avocado, greens, sprouts, onion, beet, tomatoes, root veggies, coconut, lemon are alkalizing to the body. Legumes, olive oil, buckwheat, quinoa and using plant based milk like almond milk can reduce acidity in the body. Instead of fried or processed items, switching to raw or healthier option of cooking can reduce acidity in the body.
8. But having only alkalizing food is not healthier either. Acidic foods are also essential for the body. Fruits, when eaten raw and fresh, can be acidic to the body, but they are rich in fibres, vitamins and antioxidants, which are very essential for the body. Grains like brown rice, wild rice, millet, and oats are acidic but are rich in nutrients, so they should be consumed, but in moderation. Cold-pressed oils, nuts, seeds, honey, and maple syrup can be consumed in small quantities and can be included as part of a healthy diet.
9. The ph imbalance can be in the form of both acidosis and alkalosis.
Acidosis is when the body is unable to remove the excess acid through airway, blood, sweat or urine. Types of acidosis can be : Metabolic acidosis (diabetic acidosis), renal acidosis, respiratory acidosis, lactic acidosis.
Symptoms of acidosis are fatigue, confusion, vomiting, nausea, and sleepiness.
Alkalosis is mainly: Metabolic alkalosis, when bicarbonate is too much in the body.
Respiratory alkalosis occurs when carbon dioxide is deficient in the blood.
Symptoms of alkalosis are heart palpitations, fatigue, nausea, headache, and muscular spasms.
10. It is important to visit a medical facility when there is a ph imbalance. It is diagnosed by metabolic panel analysis, blood gas, urine ph, urinalysis, and glucose test. Treatment is based on underlying conditions and is mainly symptomatic. Like in dehydration with electrolyte solutions, changing medication in case of diabetics, COPD, using a ventilator in breathing issues and so on. Often, treating the underlying condition, the ph is restored and maintained.
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1.Broken heart Syndrome is a temporary heart condition known as Takotsubo cardiomyopathy, as it was first described in Japan in 1990. This condition of the heart weakens the left ventricular muscles, making blood pumping difficult. The condition is associated with a severe emotional episode, extreme physical stress, loss of a loved one, sudden illness, or a serious accident.
2.Broken heart syndrome symptoms may mimic the classic symptoms of a heart attack like pain in the chest, severe pressure or heaviness in the chest, shortness of breath, fatigue and cold sweats. Pathologically, there is no actual blockage in the coronary arteries. Research shows that extreme emotional, and traumatic stress, the rise of catecholamines and stress hormones like adrenaline causes the heart muscles or the coronary arteries to stun the heart temporarily, preventing the left ventricle from pumping blood effectively.
3. Studies show about 90% of the cases are women and many of them recover without any long-term damage. The exact cause is still not known. But the common causes which are found to be:
• Sudden loss of a loved one.
• Severe physical pain.
• Sudden illness.
• Domestic violence.
• Serious accident.
• Huge financial loss.
• Intense fear.
4. Though physical symptoms and ECG changes like ST segment elevation can misdiagnose a heart attack, other imaging studies are required to rule out a heart attack. The most common diagnosis of Broken heart syndrome is no evidence of blockages in coronary arteries which on the other hand, is a classical sign of a heart attack. In the echocardiogram, there is a bulging of the lower part of the left ventricle seen in Broken heart syndrome, which resembles a tako-tsubo (a Japanese octopus trap pot), hence the name is derived. This is quite a confirmatory sign of Broken heart syndrome or Takotsubo cardiomyopathy.
5. To sum up the differences between Broken heart syndrome and heart attack are:
• The angiogram shows no signs of blockage of coronary arteries.
• Blood work, especially enzyme levels shows no sign of heart damage.
• An echocardiogram shows abnormal bulging or ballooning of the lower part of the left venticle so, also known as Balloning heart syndrome.
• Recovery is faster within days to a couple of weeks.
6. Broken heart syndrome is not usually fatal, and under treatment and observation, the individual recovers within weeks to a month. The prognosis is good and there is also less risk of such episodes in future. But in rare cases, it may become fatal causing severe short-term heart muscle failure. Research continues to learn more about the diagnosis and treatment of cases of Broken heart syndrome.
7. There is no standard treatment for Broken heart syndrome and is mainly individual-specific. Medication is required to reduce the stress on the heart muscles. Medications like Angiotensin-converting enzyme inhibitors (ACE), Beta-blockers, diuretics, and blood thinners are used to heal the heart muscles and prevent further episodes. Complete recovery is likely within a month or so.In addition to this, management of stress is also required to prevent such episodes in future.Regular follow-ups are required for the individual.
8. Broken heart syndrome or Takotsubo syndrome has been researched to have certain general pre-disposing risk factors like smoking, hypertension, obesity, diabetes, pulmonary diseases, malignancies, neurological diseases and psychological disorders. Evidence also shows higher prevalences in females compared to males. Although routine checkups, ECG, blood work and echocardiograms are necessary at regular intervals, it is important to work on stress factors like meditation, yoga, deep breathing and mindfulness techniques.
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‘Monkey mind’, yes, that’s what the Buddhists called our wondering mind. The more you try to control, the more it wanders. This is the nature of the human mind. It can never remain still. During the day, whenever, we try to be still, the mind races ahead to the future or returns to the past in some old memories. Our mind is always thinking of something or another. Distractions like tasks, jobs, people around, day-to-day stress, entertainment, and social media, all add up to the flickering nature of the mind. Therefore, let’s explore why our mind behaves this way and how we can try to control it, if at all, it’s possible:
1.A wandering mind is quite a normal behaviour and characteristic in nature. The attention shift of the mind from one thought to another is involuntary before even we notice it. In a monotonous daily activity of a boring nature, like studying, in the classroom in case of a student, or doing daily chores, it can happen voluntarily.
2.Studies show that the mind wonders mainly for two reasons: Either the work or activity, we have been doing is not engaging and monotonous and another reason can be that facing obstacles or hard task causes worry and anxiousness.
Sometimes, Scientists, link the wandering nature to creativity, explorative and intuitive mind. However, this becomes problematic. In those times, when we are supposed to be working, we lose focus and attention or think in bed when we are supposed to sleep. Oftentimes, the mind is either daydreaming, imagining things, anxious thoughts worrying about the future or replaying some old memories, stuck in some emotional thoughts.
3.What can be the possible causes of a wondering mind?
*Anxiousness and worrying mind.
*Boring and repetitive activities.
*External distractions like our mobile phones and other gadgets, people around, noises, social media.
*Internal distractions like stress, anger, hurt, sadness. Physical discomfort like fatigue, pain, hunger.
*People with attention deficit disorder have a hyperactive mind.
4.Self-awareness: How can I realise that I have a wondering mind?
Firstly, being aware of your own mental state. Most of the time, if you find yourself, overthinking, worrying, and ruminating thoughts.
Your mind is often, exhausted, being engaged in unproductive thoughts, unable to find solutions to problems or losing your spontaneous problem-solving ability.
Being self-aware, in such a state of mind, can help us to bring about change in our mental state.
5.Taming a wondering mind can be a very difficult task. But, with practice and consistency, everything is possible.
a)Meditation is an effective tool. Again, meditation is’nt easy. Perhaps, sitting still in a quiet place, trying to focus the mind is a hardest task. Focusing on breathing is a commonest method. Other methods can be, focusing or imagining an object like sun, moon, or the ocean. Using a guided mediation or listening to nature sounds, chanting of mantras can be effective.
b)Journaling is a powerful tool to clear the mind. Noting down daily thoughts, thoughts related to job, loved ones, family, future goals, holiday plans, emotional pain, feelings of old memories can be very useful to clear the mind clutter. Writing down can self-help to acknowledge the bothering thoughts and refocus the mind to concentrate on the task at hand.
c)Physical activity like going for a walk, physical movement of the body, legs and hands, watering your balcony plants, spending time in nature, light exercises can be very helpful to reset the mind. Playing an instrument, or listening to a music piece can be rejuvenating to refocus the mind too.
d)Sleep and adequate rest are necessary to clear the mind clutter. Getting a proper goodnight sleep and following a daily sleep routine is mandatory. Making a conscious effort to keep away from our mobile phones, social media distractions, caffeine free, emotional disturbing thoughts, 2-3 hours prior going to bed, can give an adequate sleep.
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3.Goosebumps are associated with other symptoms in different situations and medical-related conditions.
For the case of :
*Hypothermia, Cold temperature, along with goosebumps, you may experience shivers, pale skin and the urge to be in a warm place.
*Strong emotional responses like fear, nervousness, excitement, sexual desire, and thrilling response: The body reacts with goosebumps, fasting heart rate, fast breathing, tears, and chill.
*In case of an epileptic seizure, along with goosebumps, there can be other symptoms like a confused state, lips smacking, swallowing, and finger motions. In the case of skin conditions like keratosis pilloris, there may be skin patches.
4.Adrenaline: It is this hormone which the body releases from adrenal glands during a fight or flight response which causes goosebumps. Intense emotional responses cause the body to release adrenaline which in turn stimulates the flexing of the tiny muscles of the hair follicles and causes the skin hair to erect. Often people get goosebumps while watching a horror movie, in nervousness, experiencing stressful events.
Dopamine, another chemical which the brain releases while experiencing pleasurable experiences like listening to a good piece of music, receiving rewards, surprises or awe moments, can cause goosebumps too.
5.Rigor mortis: When a person dies, the ATP, adenosine triphosphate which provides energy to muscles and cells suddenly stops, so the cells die and muscles are stiffened causing rigor mortis. As a result, the arrector pili muscles of the dermis are stiffened too, causing the skin to trigger goosebumps.
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Happy Sunday everyone!
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1.Originally from Guatemala and Mexico, Chia seeds also called Salba seeds are grown from a flowering plant. Its known widely for its medicinal benefits. These seeds are rich sources of antioxidants and polyphenols like quercetin, chlorogenic, kaempferol and caffeic acid. They are plant-based sources of omega-3 fatty acids, mostly alpha-linoleic acid (ALA) and nutrients rich in calcium, magnesium, iron and phosphorus that support the immune system. Because of its immense health benefits, it has been commercially grown across the globe to meet the demands.
2.Antioxidant-rich chia seeds can remove oxidative stress by destroying the free radicals in the body. Having it regularly can reduce the risk of developing heart disease, lower the risk of diabetes by improving blood sugar, reduce inflammatory diseases and lower blood pressure. Due to its high calcium content, it helps to maintain bone health, and nerve and muscle function.
3.Though it is a rich source of plant-based omega-3 fatty acids, but eating only chia seeds may not be enough. Other sources of Omega-3 fatty acids like flax seeds, hemp seeds, walnuts etc need to be taken to complete the body’s requirement to prevent developing chronic diseases. Research has shown that having regular Omega-3 fatty acids can maintain heart health, lower cholesterol, lower blood pressure, prevent blood clots and reduce the risk of inflammation like rheumatoid arthritis, lupus, and eczema.
4.Chia seeds are used mainly for healthy weight management. Since the seeds are rich in fibres, they absorb plenty of water, and expand in the stomach. They give a sensation of fullness in the stomach making you eat less. Therefore, it is good for weight management and reduces bloating and belly fat. The rich fibres in the seeds are also good for gut health by providing food for the gut microbiome.
5.Medications: People who have already known cases of diabetes and hypertension and have been using medication for the lowering of blood pressure and blood sugar can use chia seeds but with precautions. Having a teaspoon of the seeds with the physician’s supervision can cause no harm. However, having in big amount can further lower the blood pressure and blood sugar leading to complications.
6.In spite of it’s great health benefits, chia seeds can sometimes cause some issues. Eating in big quantities can further complicate certain conditions like inflammatory bowel disease, in some cases, they can cause diarrhoea, constipation and bloating. Due to it’s fibre content, the seeds are difficult to digest when having in large quantities. Like other seeds, it can be allergic to some individuals. So, having 1-2 teaspoonfuls is recommended normally rather than having a big quantity to prevent complications.
7.Chia seeds are tiny seeds which break easily. Many people use them in either whole form or in powdered form. Sprinkling a teaspoon full of chia seeds in your breakfast bowl of oatmeal, smoothies, and soups are common. Soaking them overnight and using them as chia sprouts is very beneficial. Chia pudding is commonly used as well by mixing them with milk or juice. Ideally, chia seeds are soaked in liquid or sprinkled over meal so that the seeds expand before eating is useful rather than having them directly.
8.The consumption of a high-fibre diet which is a healthy requirement of the body can cause dehydration due to the pulling of water from the tissues. So, chia seeds can be added to your drinking water which can help you remain hydrated throughout the day and also along with meals, this way, the nutrient-dense of the seeds can also be received.
9.Another cosmetic benefit of chia seeds that needed to be mention is that these seeds are good for skin maintainence, reducing skin pigmentation and dark spots. Due to the presence of omega-3-fatty acids, polyphenols and other nutrients, it can prevent or lessen the UV damage to skin. They are good for hair as well and can be used as hair mask.
10.Like all other superfoods, chia seeds should be consumed daily, not more than 25-30 grams per day, or 1-2 teaspoonful daily. They are cooling agents as they retain water in the body and keep you hydrated. Ideally, they should be consumed after soaking them overnight in water to get the maximum benefits.
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1. Shinrin Yoku is a Japanese idea which means relaxing in nature or forest. So, the concept of Nature bath originated from this idea. The concept simply means spending time in nature or strolling and breathing the clean air in the woods. It’s not about running, jogging or hiking in the woods to lose weight or increase the heart rate. It is a calming stroll or a simple walk in nature, being aware of the surroundings by the five senses. It has been approved by many studies to have tremendous benefits for mental and brain health as well as positive impact on the immune system.
2. For centuries, people were roaming around in forests, and woods for food, livestock, hunting and other purposes. So, this was not a new thing in the human race. But, in today’s time of urbanization stressful life, competition, and spending hours on social media, people hardly have time for a simple walk in the forest or a park nearby. Recent studies by different researchers like Japanese Medical doctor Qing Li have urged the significance and enormous health benefits gained by this simple outdoor activity. Li pointed out that a simple touch, look, listening and smell in the woods can greatly impact the overall wellbeing.
3.Studies show that trees release phytoncides, a chemical which they liberate to protect them in nature from insects, has several health benefits. While strolling in the woods, when we inhale this compound, our body releases more natural killer cells, a type of white blood cells which help in fighting viral bourne diseases and even cancers. It has also anti-bacterial and anti-fungal qualities and supports the immune system.
4.Several studies have shown that strolling among trees helps to breathe an extra supply of oxygen and take away the daily stress stimuli by lowering the cortisol level. It also means the sympathetic nervous system can be slowly taken over by the parasympathetic nervous system and concentrate on relaxation and healing. The blood pressure, blood sugar and heart rate, all of them, coming back to the normal level.
5. As already mentioned, phytoncides released by plants and trees have a regulatory effect on the human moods too. Studies shows that some types of phytoncides like anti depressant beta-pinene has direct effect on mood and help in reducing anxiety, anger and depression. It has anti inflammatory and antioxidant properties. Phytoncides helps the mind with clarity, focus and calming effect which makes it better eqipped to handle stress.
6.Other phytoncides named alpha-pinene released from trees and plants have many health benefits. Due to its calming, sedative properties, it has a direct effect on sleep and overall mental health. It improves sleep, releases stress, and reduces body pain, apart from anti-inflammatory, and antioxidant properties which strengthen immunity.
7.According to Dr Qing Li’s book “Forest Bathing”, the healing power lies in connecting the five senses to nature. It is simply a slow walk in nature, leaving behind your phone and other gadgets, and being mindful of the surrounding. Breathing fresh air with an extra supply of oxygen, listening to the chirping of birds, the breeze, the touch of leaves, soil, the smell of the woods, and lying on the ground, all of these simple activities are stress busters.These activities releases the happy hormones and lowers cortisol. The natural inhaling of phytoncides are immunity boosters and powerful healers. A small amount of time spent can have a great impact on health and well-being.
8.You don’t need a forest or woods. Wherever there are trees, anywhere, everywhere, maybe in hot, cold or snowy weather, or maybe in a park or garden, you can do forest bathing.
In case, it is not possible, make some time to spend on your balcony among the planted pots.
In some way or another, nature does have a beneficial impact on health as a stress buster. Other therapeutic activities which can be done in an open environment with trees are meditation, yoga, breathing exercises, painting, pottery and so on.
9.Forest bathing is very helpful in the recovery phase of people affected with various illnesses including cancers. Trees releasing phytoncides aid in immune cell response and help in increasing the responses of anti-cancer proteins like granulysin, perforin and granzymes. It helps in increasing the count of naturally killer cells which helps to fight the tumour cells.
Since it lowers the cortisol, it slows down the heart rate and lowers the blood pressure. It elevates the mood and has a calming effect on mental health.
10.In an urban scenario, people might think that forest bathing is just not possible in a busy life. But,taking a little time off from noisy, stressful environment, without the cellphone and other gadgets for a short stroll in a nearby park or garden can definitely reduce the stress level and have a calming effect on the mood. Any such opportunity in your busy routine life can make a big difference on the health and wellbeing.
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Hello everyone 🤗
3. There are bad bacteria also in our intestinal gut flora. As long as they are low in level, they remain harmless. But then, when we take antibiotics or develop unhealthy food choices and habits, smoking, drinking alcohol and so on, the good bacterial flora is at risk and starts eliminating. In such cases, bad bacterial flora starts flourishing causing havoc in the immune system leading to various diseased states. Chronic inflammation starts progressing leading to autoimmune diseases, cancers, and inflammatory bowel diseases.
4. As research has progressed, studies have found links between bacterial species in the gut to certain types of diseases. Metabolic diseases like obesity and type 2 diabetes are found to be linked with the presence of certain bacterial species of Lactobacillus.
New studies have shown strong evidence of gut kidney connection. Certain species of bacteria in the gut microbiome result in uremic toxins while digesting protein which may be a factor in developing chronic kidney diseases. Several studies have shown a link of depression to the gut microbiome. Various bacterial species like Eggerthella and Sellimonas are found at high levels in individuals with depressive symptoms.
5.The gut-brain connection plays an important role in a person’s well-being. That is why the gut is known as the “second brain”. The gut nervous system can be called the Enteric Nervous System, which has around 100 million nerve cells from the oesophagus to the anal opening. The main functions of this system are digestion, absorption of nutrients, and release of enzymes for food breakdown. Studies show that irritation in the GI tract may trigger the central nervous system to change moods. The gut microbiome also produces hormones like serotonin, and norepinephrine which are important for mood changes. Therefore, there is a strong connection between depression and anxiety in people who deal with gut issues like irritable bowel diseases, stomach upset, pain, and constipation.
6.The signs of a healthy gut are the regular pooping habit, which may be 2-3 times a day to 3-4 times a week, the range can vary with every individual. There is no pain, no bloating after eating, and no discomfort during bowel movement. Symptoms like bloating, diarrhoea, stomach pain, feeling of fullness after eating or malnutrition can be the signs of an unhealthy gut or tigger for slowly increase in bad bacteria. In such cases, clinical attention is required to investigate and diagnose any bowel issues.
7.The common triggers which may lead to an unhealthy gut can be too much stress, constant fatigue, sleep disturbances, ultra-processed food, a sugar-rich diet, and too little intake of fluids. The frequent use of antibiotics has a link to an unhealthy gut. Therefore, these lifestyle habits need to be avoided as practically as possible. Skin conditions like psoriasis do have a link to an unhealthy gut too.
8. The common ways that we can take care of our gut health and improve the good bacteria count are by having a fibre-rich diet with plenty of vegetables and fresh fruits. A diet rich in whole grains, legumes, pulses, nuts and sea fishes. Lowering the sugar-rich foods, limiting the everyday stress, and remaining hydrated as possible. Intermittent fasting is beneficial too for gut health and flora.
9. Another important food for our gut health is fermented food as they are rich in probiotics. Plain yogurt, buttermilk, kimchi, sauerkraut and kombucha to name in the list. There can be other varieties of fermented food too which can be local or region-specific around the globe. Any food which is fermented or sprouting can be excellent for gut health as it increases the lactobacilli and keeps the growth of bad bacteria checked.
10. So, the simple tips to take care of gut health are to have more and more fibres and probiotics daily, curtail sugar as much as possible, stay hydrated, keep out of stress, meditate to calming mind like walking in nature or listening to music, exercising, mild to moderate ways, practising gratitude journal every day increases happy hormones and trying to maintain a sleep routine. Ultimately, the best way to live a longer and healthier life is to live in harmony with nature.
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Peace and love 🙏
3H:health,happiness,healing 