Tag: Science

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

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

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

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

Gut microbes

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

Gut microbiota

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

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

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

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

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

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

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

Thanks for reading.

Peace and love 🙏

10 facts: Is dairy essential for overall wellbeing?

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

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

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

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

• Gas.

• Bloating.

• Stomach pain.

• Vomiting.

• Diarrhoea.

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

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

• Tightness of throat

• Swelling of the tongue

• Hives

• Stomach pain

• Vomiting, diarrhoea

• Persistent, cough, dizziness.

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

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

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

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

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

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

Thanks for reading.

Peace and love 🙏

10 facts: Is Sarcopenia reversible?

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

1.Sarcopenia is a musculoskeletal condition mostly common in the elderly population where there is progressive loss of muscle mass. However, today, it can also be linked to certain chronic conditions and lifestyle habits, where the process of muscle loss starts much earlier, even in younger populations, between 30 and 40 years old. Sarcopenia impacts on inability to perform regular daily activities, frequent falls, fractures, reduces quality of life, ageing progression and risks of more complications related to death.

2.The rate of muscle loss increases with advancing age. People with chronic diseases are more prone to sarcopenia than an otherwise normal healthy individual. The process of muscle loss is often noticeable with ageing, but it can be slowed by implementing lifestyle changes. Sarcopenia can affect quality of life as:

• Disability.

• Loss of independence.

• More visits to hospitals.

• Expensive, as increase health care costs, or very likely, a need of institutionalized care can arise.

• Risk of surgical complication.

• Lower rates of survival.

3.As ageing progresses, the muscles of the body lose mass as the body doesn’t produce enough protein. Ageing also brings out hormonal changes like lower levels of testosterone and insulin growth factor, which can further contribute to sarcopenia. There are many risk factors of sarcopenia such as:

• Inadequate protein intake or malnutrition.

• Reduce protein conversion as age advances.

• Lower levels of growth hormones, testosterone, insulin-like-growth factor.

• Increase inflammation.

• Diabetes, insulin resistence.

• Chronic kidney and liver diseases.

• Obesity.

• Cancer, HIV

• Chronic obstructive pulmonary disease.

• Rhematoid arthritis, lupus, osteoporosis.

• Congestive heart failure.

Sedentary lifestyle

4.Important lifestyle factors, including environmental risk factors, can contribute to the early onset and progression of sarcopenia:

• Sedantery lifestyle, lack of exercise.

• Bedridden, bedrest.

• Loss of mobility due to paralysis, neurological causes.

• Improper diet.

• Dental and oral problems.

5. Sarcopenia greatly affects the quality of life. Common symptoms can be :

• Shrinking muscles, muscle atrophy.

• Muscle weakness.

• Inability to perform daily activities.

• Difficulty walking, climibing stairs.

• Loss of stamina and loss of balance.

• Frequent falls, fractures.

• Poor posture, hunched or stooped.

Weight training

6.Sarcopenia is diagnosed by medical history, visible signs of muscle loss and a series of physical tests and examinations.

• Physical tests like walking speed assessment, grip strength test, chair stand test. SARC-F screening tests.

• Blood tests like hormonal levels, vitamin D levels, markers of inflammation.

• Imaging tests like Xray Absorbptiometry, Bio impedence analysis (BIA).

7.Consultation with a Physician is important when there are visible signs of muscle loss, fatigue and difficulty performing routine physical activity. Consider visiting a Specialist when you have signs:

• Walking slowly, feeling fatique while walking.

• Difficulty getting up from chair, climb stairs, lift heavy objects.

• Loss of balance, frequent falls.

• Thinning of arms and legs.

8. Usually, bringing about lifestyle changes and improving diet can make a great difference in improving or bringing positive changes in Sarcopenia patients. Potential treatments of Sarcopenia can be:

• Treating the underlying conditions.

• Exercise routine as per individual requirements like resistence training, aerobic exercises.

• Nutritional interventions, like increasing protein intake like meat, fish, eggs, soy protein. Nutritional supplements like vitamin D, Omega 3 fatty acid and creatine.

9.There are ways which can slow down the process of muscle loss and maintain muscle mass as age advances:

• As ageing progresses, the body’s ability to synthesise and break down protein reduces, which is known as anabolic resistance. So, the protein intake should be increased to 1-1.3/kg of body weight daily.

• Most important is maintaining an active lifestyle with regular exercise of walking, resistance training to maintain lean muscle mass.

• Regular sleep pattern.

• Nutritional supplements like Vitamin D, omega-3 fatty acids, and creatine are essential.

Adequate sleep

10.Last but not the least, the process of ageing and muscle loss are inevitable with time, but making changes in lifestyle habits and diets can bring about positive changes and delay the process. Studies have greatly shown that the quality of life and lifespan can be improved by effective ways of improving diet with high-quality protein, strength and resistance training, walking daily, reducing stress and adequate sleep.

Thanks for reading.

Peace and love 🙏

10 facts : What is SIBO or blind loop syndrome ?

by drjurisharma, posted in Aging,elderly, discomfort, disease, Blog, healing, health, SIBO, intestinal disease, IBS, diabetes, abdominal pain, bloating,gas, pain,, Supplement, Vitamin Deficiency, mental health,, wellness

1. SIBO, abbreviated as small intestinal bacterial overgrowth, is a condition where there is an overgrowth of bacteria that are not supposed to be present in the normal scenario in that part of the digestive tract. This occurs particularly following a disease or abdominal surgery, when the passage of food and waste becomes slower, creating a breeding ground for bacterial overgrowth.

2. When the wrong types of bacteria overgrow in the small intestine, they feed on the nutrients and food for the otherwise beneficial bacteria, which can lead to abnormal symptoms in gut health. These wrong types of bacteria can feed on the protein and vitamin B12, bile salts which are supposed to support the digestion of fats. In normal circumstances, the small intestinal bacteria digest the carbohydrate and convert it to short-chain fatty acids and gas. Therefore, when there is overgrowth of bacteria, more gas and toxins are produced in the gut leading to many GI symptoms and malnutrition in the long run.

3.The prevalence of SIBO is about 80-90% in cases of irritable bowel disorder, intestinal dysmotility , pancreatitis and chronic systemic conditions. It is more prevalent in the elderly and female population. Usually, the incidence increases with age and the presence of chronic intestinal disorders and dysmotility. SIBO is considered by clinicians as a differential diagnosis of other gastrointestinal non-specific disorders as the actual aetiology is still unknown.

4. The GI symptoms following SIBO are many:

• Gas, bloating, nausea

• Abdominal pain, distention

• Constipation

• Indigestion

• Weight loss, fatigue

• Watery or mucus in poop.

• Hard or lumpy poop.

5.Unexpected and systemic signs may appear due to excess toxins released in bloodstream

(endotoxemia) in SIBO:

• Food intolerence

• Fatty liver

• Fibromyalgia

• Irritable bowel syndrome

• Anxiety, depression, suicidal thoughts

• Endometriasis

• Disruption of mentrual cycle.

• Prostate diseases.

• Atrial fibrillation

• Siezure

6.Though the actual cause of SIBO is unknown, hence, there are several underlying conditions which can be the risk factors:

• Ageing: As age progresses, there may be changes in microflora, degeneration of acid-producing gastric cells, intestinal dysmotility which may lead to bacterial overgrowth.

• Irritable bowel syndrome leads to dysmotility, delayed transition of food, wastage.

• Chonic metabolic diseases like uncontrolled diabetes,

• Celiac disease,

• Lupus,

• Scleroderma,

• Pancreatitis,

• Chronic kidney diseases

• Fatty liver,

• Structural problems in the intestine due to gastric surgery, partial blockage, antibiotics or narcotic drugs overuse.

7. Several complications of SIBO can eventually worsen gut health if left untreated:

• Inadequate digestion and absorption of fat, protein, carbohydrate: Since, overgrowth of bacteria in the small intestine damages the bile salts so the fat remains undigested. The mucous lining of the intestines is damaged too by the excess bacteria causing poor absorption of carbohydrate, fat and protein. Therefore, there is malnutrition, diarrhoea, and weight loss.

• Vitamin B12 deficiency: As the fat remains undigested, the fat-soluble vitamins A, D, E, and K remain unabsorbed. Vitamin B12 which is synthesised in the small intestine is completely affected So, the individual may suffer from vitamin B12 deficiency. Therefore, due to B12 deficiency, nervous system functioning is affected, and blood cell production is lowered. There can be irreversible damage to the nervous system in the long run.

• Calcium absorption: Bacterial overgrowth damages the intestine slowly, resulting in poor absorption of calcium thereby affecting bone health. Weakened bones, prone to fractures, and osteoporosis are common. Kidney stones are also common in cases of poor calcium absorption.

8.There are no standard diagnostic tests for SIBO. The clinical symptoms of SIBO can be nonspecific. Usually, a carbohydrate breath test is considered which is inexpensive and non-invasive. A bacterial culture of jejunal aspirate of more than 1000 units/ml can support the diagnosis. Upper endoscopy is invasive but is done in patients to further support the diagnosis. Laboratory findings like vitamin levels, malnutrition markers are considered to support the diagnosis. Only, in rare cases is, biopsy of the small intestine done. Imaging tests like CT, MRI are done to rule out intestinal abnormalities.

9.Since the condition of SIBO is complex and can be involved with multiple underlying conditions, it is very difficult to manage and treat such cases. The treatment is mainly symptomatic like changing diet, lifestyle, and antibiotics to reduce the bacterial colonies. The recurrence of SIBO is also common so repeated courses of antibiotics are necessary. Supplementation of vitamins in certain cases is required. Surgery is only necessary in case of small intestinal abnormality, diverticula, bowel obstruction, or Crohn’s disease.

10.Again there is no standard diet for every individual who suffers from SIBO. It is individual-specific depending on symptoms and underlying conditions. The goal of diet change is to assist in the treatment and lower the symptoms. The diet should be low in carbohydrates, low in fat, and moderate to low in fibre. Processed sugar items, dairy, whole grains, deep-fried items, and raw vegetables should be avoided. Generally, probiotic-rich food, meat or fish, rice, cooked vegetables, plenty of fluid/water/soups and vitamin supplementation are recommended by the experts.

Thanks for reading.

Peace and love 🙏

10 facts: Is hydrogen water a hoax or is it real?

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

1.Hydrogen water, also known as hydrogenated water, is simply regular water infused with hydrogen gas. The regular water is H2O with extra H2 gas added, which is what makes hydrogenated water. This hydrogen-rich water has become quite popular nowadays as it has been found to have health benefits. Manufacturers are now selling hydrogen water bottles across the globe for it’s health benefits. Extensive research has not been done so far, regarding the use of hydrogen water. Yet, it has been very popular in some countries, such as Japan.

2. As far as nutritional benefits are concerned, hydrogen water is the same as regular water in terms of calories, protein, fat, and carbohydrate which is nil. However, some manufacturers and providers do add trace amounts of vitamins A and C, magnesium, potassium and sodium sulfate to enhance the nutritional benefits. As already mentioned, not much research has been done in this context, but some experts do believe that drinking hydrogen water is beneficial for health.

3. Anti-inflammatory: Hydrogen water does contain anti-oxidants. Anti-oxidants fight inflammation and reduce oxidative stress. Every day, our body is inflicted with various types of physical and mental stress, which comes from external forces like pollution, sun exposure, toxins from the environment, food, day-to-day mental stress of various nature, also from normal body functioning, all these factors are sources of inflammation, diseases and cancers. Therefore, molecular hydrogen can help to some extent to combat oxidative stress and reduce inflammation.

4. Endurance and Mental health: Several studies have shown some positive results of increasing endurance and lowering fatiguability after drinking hydrogen water. It does show performance improvement, increasing energy, and endurance in the case of athletes, though scientifically, still not verified. It has been found to lower physical stress and reduce recovery time after heavy workouts.

Some studies on mental health have shown that drinking hydrogen water daily for 4 weeks showed marked improvement in mood disorders, panic disorders and anxiety.

5. COVID-19: More research is still needed to establish the fact, that hydrogen water consumption did slow down the immune response which is known as a “cytokine storm”. The use of hydrogen water was useful to reduce the cytokine response of Covid 19 virus which otherwise could lead to organ failure. But, as already mentioned, more studies are required to clarify that hydrogen water can potentially treat Covid 19.

6. Liver and kidney functions: Studies of cases of non-alcoholic liver diseases, cases of hepatitis –B virus, drinking hydrogen water has shown positive results in lowering fat storage in the liver, aiding the treatment process and improving the liver function. But then, research is limited in such cases too. A study on dialysis patients has shown, that intake of hydrogen-rich water caused improvement in renal function and BUN (blood urea nitrogen).

7. Cancer treatment: Hydrogen water does show positive results in aiding cancer treatment. Since hydrogen water contains anti-oxidants, and acts as an anti-inflammatory, an immune booster does give promising results during cancer treatment by improving both physical and oxidative stress. A study regarding colo-rectal cancer showed anti-cancer properties.

8. Metabolic syndrome: Metabolic syndrome is a condition which includes high blood pressure, high cholesterol, high triglycerides, obesity or excess belly fat. The risk factors of metabolic syndrome are oxidative stress and chronic inflammation. Some studies have shown that intake of hydrogen water around 1 litre daily, in individuals on a 10-week study marked a significant reduction of risk factors of metabolic syndrome and showed a favourable effect on the metabolic processes in the brain and even ageing.

9. Negative effects: As far as health experts are concerned, there are no known side effects of drinking hydrogen water. Research is still not enough to establish even the health benefits thathave been claimed so far. More studies are required to verify the health benefits. In the case of individuals with high-intensity workouts, athletes, and chronic kidney diseases, there can be a risk of hyponatremia in drinking excess hydrogen water.

10. Though several studies do show potential health benefits of drinking hydrogen water over regular water, but still, continuous trials and more studies are still required to establish the benefits. Many manufacturers are selling hydrogen water bottles which are quite expensive. Again, depending on the source of water, the authenticity of brands is important to avail the actual health benefits claimed. The bottom line is that there is still not 100% proof of the potential health benefits. If affordability is there, there is no harm in using hydrogen water for drinking, otherwise, regular drinking water is great as well.

Thanks for reading.

Peace and love 🙏

10 facts: Are Psyllium husks gut-friendly?

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

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

Gut- friendly

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

Heart friendly

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

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

Weight management

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

Constipation

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

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

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

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

Bakery items

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

Thanks for reading.

Peace and love 🙏

10 facts to know about our body’s ph equation 🙌

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, deep fried food, detoxification, vegetable,, fear, pain, emotions, Food, french fries, Fresh, local, produce, Fruits, veggies, berries, healing, health, Inflammation, diseases, environmental damage, health issues, ph, blood , acidosis, alkalosis, ph scale, kidney, lungs, diabetes, heart attack, brain stroke, stress, wellness

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

Sugary and fried foods

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.

Constant high stress can cause acidosis and inflammation.

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

Dehydration can cause ph imbalance

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.

Alkaline foods

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.

Musculoskeletal spasms

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.

Medical assistance

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.

Thanks for reading.

Peace and love 🙏

8 facts: Is palm oil really healthy ?

by drjurisharma, posted in Blog, Ghee, healing, health, Heart, cardiovascular disease, cardiomyopathy, Inflammation, diseases, environmental damage, health issues, Palm oil, cooking oil, heart health, cardiovascular disease, Saturated fats, trans fats, ghee, butter, LDL, HDL, wellness

1.Palm oil is used widely in tropical countries as an alternative to butter and other vegetable oil. It is used not just for cooking but also in various processed foods and snacks. But is it healthy to use palm oil as a cooking medium and processed food, just because of its easy availability and cheap? The answer is no. Palm oil contains almost 50% and palm kernel oil (derived from palm seeds)contains nearly 85% of saturated fat which is damaging to health.

2. The saturated fat in Palm oil is hazardous to health because it is a high risk for heart health and inflammation. Saturated fat is known to increase LDL cholesterol and triglycerides, which causes the risk of chronic ischaemic heart disease and chronic inflammation. WHO has indicated that regular use of a palm oil-rich diet can potentially increase the risk of cardiovascular disease, type 2 diabetes, cancer, and inflammatory diseases.

3.Palm oil contains 50% saturated fat, 40% mono-unsaturated fat and 10% polyunsaturated fat. Research says that daily palm oil consumption is associated with the deposition of atherosclerotic plaques in arteries in a higher percentage of people which is directly linked to heart disease. However, studies also show the unsaturated fat content in palm oil do have beneficial effect as it reduces the LDL cholesterol.

4.Another health risk is the presence of palmitic acid in palm oil which promotes inflammation. Studies have shown that chronic inflammation is the main source of cancers, autoimmune diseases and other chronic inflammatory diseases. Therefore, evidence shows that regular palm oil consumption can cause a high risk of certain cancers like colorectal, breast and prostate cancers. Further studies are still required on the occurrence of cancers.

5. Another health hazard linked to Palm oil is its method of cultivation. Palm oil cultivation requires huge areas of land so mass deforestation and soil degradation are involved. Slash-and-burn agriculture, also known as shifting cultivation involves cutting and burning of forests due to the clearing of land causes environmental issues like greenhouse emissions, water pollution and endangered species of animals, and birds. Therefore, such type of cultivation poses a high risk to animal species as well as mankind. Health issues like cardiovascular diseases, respiratory diseases, eye and skin issues and child mortality are likely to increase.

Deforestation

6.Palm oil is processed in two forms like liquid form is palmolein and the solid form is palm stearin. The liquid palm oil is used as cooking oil, used in the preparation of many processed foods and snacks. The solid form is used to prepare margarine and vegetable ghee. Common food items found in supermarkets which most likely contain palm oil are bakery items, chips, confectionary fats, crackers, chocolate, ice creams, instant noodles, candies and a lot of other snacks. Also present in consumer products like soaps, deodorants, toothpaste and lipsticks.

Processed foods
Toiletries

7. Palm oil is cheap and widely used as an alternative to vegetable fat, dairy ghee and butter. Though it has less saturated fat compared to butter and coconut oil, it is not considered a healthier choice due to its high risk of boosting LDL, ischaemic heart disease, cancer and inflammation. People who have high cholesterol, diabetes, certain medications like anticoagulant/ anti platelet drugs, or beta-carotene/ vitamin A should avoid palm oil completely.

8.The public opinion on the use of palm oil and its products tends to differ among various groups. However, recent studies and evidence highlight its harmful impacts on health as well as environmental hazards. While the decision to use palm oil as a cooking medium and consume products containing it, is ultimately a personal choice, but the associated risks of health issues and deforestation raise significant concerns.

Thanks for reading.

Peace and love 🙏

10 compelling reasons to consume Flavanoids to combat oxidative stress 🙌

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, detoxification, vegetable,, emotional health, Flavonoids, antioxidants, anti inflammatory, Food, Fresh, local, produce, Fruits, veggies, berries, healing, health, life, meditation, inflammation, disease, physical health, mental health, wellbeing, nature, self healing, wellness
  1. Flavonoids are naturally occurring polyphenolic compounds in various deep-coloured fruits and vegetables. There are 6 different varieties of flavonoids, all of which have antioxidant properties and can help the human body to get rid of different toxins and stress. Therefore, including flavonoids in your routine diet can help to get rid of many chronic health conditions.
  2. Dietary Flavonoids are of 6 subtypes :
    Flavanols , Flavones, Flavan-3-ols, Flavanones, Isoflavones, Anthocyanins.
    Coloured fruits, vegetables, and plants are all rich in flavonoids. Naturally, they are found in apples,purple and red grapes, berries, peaches, oranges, cocoa, chocolate, green tea, black tea, chamomile tea, vegetables like broccoli, lettuce, tomatoes, scallions, red peppers and onions. Flavonoids are dark-coloured pigments so they act as natural pesticides and protect the plants from harmful UV rays, bacteria, viruses and harmful insects.

3. Main functions of flavonoids:
•Powerful antioxidants
•Fights inflammation
•Free radical damage and prevent oxidative stress.

•Anti-haemorrhagic and vasodilatory effects.
•Certain flavonoids, due to their anti-inflammatory and antioxidant properties prevent cancer cells from multiplying and decrease the risk of some cancers.

4.Research shows that oxidative stress can lead to cellular damage and disease development. So, oxidative stress can cause many disease conditions like cancers, diabetes, cardiovascular diseases like hypertension, atherosclerosis, chronic inflammatory diseases, and neurodegenerative diseases. Flavonoids play an important role in reducing this oxidative stress and free radical damage, thereby preventing cellular damage.

Cocoa (Dark Chocolate)

5.Numerous studies have shown that cancers develop due to oxidative stress, genetic mutations,hypoxia and reduced apoptotic function. Apoptosis, in simple terms, is a normal cellular activity whereby the body tries to eliminate unwanted cells. Flavonoids play an integral part in promoting apoptotic cellular pathways and preventing cancer cells from proliferating and multiplying.

6.Research shows that flavonoids protect the different organs including the liver and brain from free radical damage. Studies show that flavonoids have protective effects of various liver injuries caused by drug and alcohol usage. Since, they are anti-inflammatory, and antitumor, they protect the hepatocytes from inflammation and fibrosis.

7.Flavonoids are a polyphenol group of compounds that can improve and reduce the symptoms of depression and anxiety. Clinical studies in the past have shown that dietary intake of flavonoids can lower the risk of depression. However, further studies are still anticipated to make substantial proof.

8.Flavonoids are best when naturally consumed as all dark-coloured fruits, vegetables, and green tea contain abundant polyphenolic compounds. It should be included in the routine diet for overall
well-being. However, many flavonoid supplements are out in the market. The best supplements are Cucurmin (Tumeric), Green tea, grape seed extract, Resveratrol, Quercetin, hesperidin and Rutin.

9. Toxicity: Intake of natural flavonoids on a daily diet is usually enough. Sometimes, flavonoids supplements are clinically recommended. However, the risk of flavanoid toxicity exists, if someone takes a huge amount of highly potent supplements. It may affect anaemic and elderly patients as flavonoids may bind with non-heme iron. Flavanoid toxicity may cause liver failure, hemolytic anaemia and male reproductive issues. Recommended daily dose of consumption should be around 400-600mg/day.

10.A healthy routine diet rich in flavonoids will provide all the necessary support to the human body to maintain biological activity, provide anti-oxidant effects, reduce oxidative stress and prevent chronic diseases, maintain cardiovascular health and prevent infectious diseases. The key point is that the food readily available to us contains the most effective flavonoids and antioxidants that fortify our health and immune system, making expensive supplements unnecessary

Thanks for reading.

Peace and love 🙏

8 facts: Giloy, an understated herb 🪴

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Food, healing, health, herb, Plant, medicinal, Ayurvedic, herbal remedies,, Science, skin, cancer, anti inflammatory, plant, nature, medicine, herb, stomach, abdomen, intestines, wellness

Hello everyone 🙌

  1. Giloy is a herbaceous plant, a climbing shrub, where every part of the plant including the stems has various medicinal benefits. It is mainly grown in the Indian subcontinent, many Asian countries including China, Thailand, Philippines, Myanmar, tropical regions of Australia, and North and South Africa. It prefers a warm tropical climate to grow. Despite its holistic health benefits, it is still not known to many. Scientifically, it is called Tinospora cordifolia.
  2. Giloy is considered an essential herb in Ayurvedic medicine. For centuries, people have been using this herb to treat a long list of health ailments, including infections, fever, asthma, diabetes, gout, diarrhoea, jaundice, urinary problems, and skin conditions.

3.Research studies have found that giloy has many potential compounds like alkaloids, terpenoids, lignans, and steroids which have therapeutic benefits. Studies have also found that the herb contains anti-inflammatory and antioxidant properties which can fight oxidative stress and prevent microbial growth of viruses, bacteria and fungi.

4.Studies show that the entire herbaceous plant including roots, stems, and leaves have medicinal properties. The stems of the plants, especially are potent anti-stress, antioxidant, anti-diabetic, anti-arthritic, anti-allergic, anti-inflammatory, immunomodulatory and anti-cancer properties. Giloy also aids in digestion and gut health.

5.Some studies have shown that the alkaloids found in giloy called berberine work like the medicine metformin and help to reduce blood sugar. It can be effective in controlling blood pressure and reducing the level of LDL( bad cholesterol), hence lowering the risk of heart disease.

6.Lab studies have shown that Giloy can be effective in treating seasonal allergies, and skin conditions like scabies and hay fever. It is effective in controlling asthma. Studies show that it can strengthen the immune system and fight against many pathogens like Klebsiella pneumonia, Pseudomonas, Ecoli and many more.


7.Though Giloy doesn’t have harmful side effects, it is important to use it under expert guidance. The herb can interfere with medications like diabetic medicines, anti-hypertensives, and autoimmune medications. It should be avoided during pregnancy and breastfeeding. Commercially, it is available in capsule form, powder form and tincture. The dosage can be different in different forms depending upon the manufacturer’s preparation. So, it is important to read the label and dosage before buying and using the product.


8.Depending upon the recommended dose on the label of the package and under expert guidance, giloy can be consumed safely with the best outcome. However, in the case of auto-immune diseases like Crohn’s disease, and lupus, the immune system can be overstimulated. Side effects like hypoglycaemia, dizziness or stomach irritation might appear in some individuals. The recommended dosage is about 2-6 gm in the case of adults and less than 500mg in the case of children in either powder or capsule form. Giloy juice can be taken in 2-3 teaspoonfuls with water on an empty stomach in the morning.

Thanks for reading.

Peace and love 🙏