Tag: stress

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 🙏

Silent Sunday🪻

by drjurisharma, posted in Blog, healing, health, life, nature, Purple , flowers, wellness

Peace and love 🙏

New Year wishes, 2025 🙌

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, celebration, healing, health, life, New year, 2025, peace, happiness, love, joy, anger,, New Year, wishes, health, healing, happiness, positivity, fitness, self healing, wellness
‘ Let your hopes, not your hurts shape your future’ Martin Luther King, Jr

It’s time to letting go of whatever that give us pain, hurt, sadness, anger, regrets and guilt as the year comes to an end. 

Grateful that another 365 days are approaching to renew ourselves with positive energy, change, optimism and peace which may uplift us in this life’s journey. 

Wishing to all my lovely, fellow bloggers, may this New Year 2025 bring immense happiness, peace and favorableness to all of us.

Have a wonderful and blessed year ahead.

Peace and love 🙏

10 facts to know about Ghee (clarified butter) 🙌

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, butter,dairy,inflammatory,disease,cancer,gut health,, butyrate, Food, Ghee, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, herb, mental health, wellness

Research has shown that Ghee is a powerhouse of anti-oxidants, healthy fats and vitamins. For centuries, it has been used traditionally in Middle Eastern and Indian culinary traditions. In Ayurvedic medicine, it has been used extensively as a remedy for various ailments.

  1. There are various dairy sources of Ghee, such as cows, buffaloes, goats, and camels. But the best source of Ghee is the cow’s ghee depending upon the fatty acid composition. Ghee is a rich source of Short-chain fatty acids (SCFA), linoleic acids, omega-3, omega-6 fatty acids and phospholipids. Research has shown that these fatty acids have the most potential benefits of anti-oxidants, and anti-inflammatory properties and are excellent sources of fat for brain health.
  2. According to Ayurvedic literature, the health benefits of Ghee depend on the manufacturing process, the source of dairy from which it was made, age and phase of the ghee. Cow’s ghee has the highest nourishing and health benefits. Buffalo ghee can be a good source of building a physical and muscular physique. Goat’s ghee has respiratory benefits whereas camel’s ghee has digestive properties.
  3. Research says that grass-fed ghee is more nutrient-dense than grain-fed ghee. Cow ghee has different varieties. Garlic grass-fed ghee is a superior quality ghee which has higher therapeutic benefits. Grass-fed Cultured Organic ghee is from grass-fed milk which is of premium quality and has several health benefits. A2 Organic ghee contains A2 protein and is purest in terms of quality which has no traces of GMOs, antibiotics or steroids. Another variety is lime grass-fed ghee which has good taste due to lime flavour.

4.Cognitive health benefit: The most important benefits of ghee are cognitive health, the overall brain wellbeing. Though limited research has been done so far, studies show that SCFA, omega-3 fatty acid, and linoleic acid in ghee show a significant role in improving memory, intellect and brilliance. Ghee helps in the management of diseases like epilepsy, ageing cognitive issues,depression, anxiety and insanity.

5.GI health: SCFAs found in ghee play an important role in enhancing digestive health. Butyrate found in ghee feeds the gut microbiome and enhances the gut immune system, improves digestion, and helps to strengthen intestinal wall integrity. Ghee has been used for centuries to treat abdominal disorders, peptic ulcers and improvement of appetite.

6.Respiratory health: According to Ayurveda, A2 ghee plays a significant role in lowering
symptoms of asthma, bronchitis, sore throat, fever, bleeding disorders and other respiratory issues A2 ghee is combined with herbs like Malabar Nut are used as herbal medicines to heal respiratory issues by Ayurvedic experts. It acts as a natural expectorant in case of colds and coughs.

7.Other ailments where ghee has been used by Ayurvedic Medicine to treat issues like abscesses, boils, liver issues, hernias, vaginal pain and other reproductive problems. It is also used for topical application for a calm relaxing skin massage. In some Ayurvedic cleansing techniques, ghee message is used to release toxins from fatty tissues and treat osteoarthritis, and insomnia.

8.Since ancient times, ghee has been a natural remedy for various issues. It was used as a
natural moisturizer, bath oil for skin, remedy for gums, and teeth when gargling with ghee, to stop nose bleeding, and to treat minor cuts and burns.

9.Butter and ghee have similar fat contents and nutrients. But for people who have problems in the digestion of dairy products, pure ghee is comparatively better as they have no or less quantity of protein than butter.

10.Ghee has been slowly emerging as a healthy cooking choice because of its various nutritional benefits and better absorption of nutrients from foods and vegetables. Recent studies show that ghee is cholesterol-friendly as it can help to increase good cholesterol over bad cholesterol. However, due to its high fat content, it has to be used in moderation. When consuming ghee daily, the person has to undergo regular physical activity and exercise to digest the fat properly and enjoy the benefits. According to health experts, consuming 2-3 teaspoonfuls of ghee can bring overall health benefits and be heart-friendly.

Thanks for reading.

Peace and love 🙏

10 facts to know about blackheads 🙌

by drjurisharma, posted in Acne, blackheads, pimples, healing, health, life, self healing, Skin, dermatology, facial scars ,facial scrubs , beauty, Skin, hair, Uncategorized, wellness
  1. Blackheads are a type of acne that is common regardless of age group. They are tiny bumps formed on the skin due to clogging of hair follicles, either due to dirt or excess oil deposition on pores. The sebaceous (oil) glands are located all over our body, and they release oil to keep the skin hydrated and prevent drying. Blackheads are formed when these glands are blocked due to excess oil, dirt, pollutants, or the buildup of dead cells.
  2. Blackheads appear as black or dark spots in the skin and can be easily identified. They can appear all over the body but are most commonly seen on the face, nose, cheek, chin, neck, and back. Studies show that blackheads can appear at any age but are found to appear commonly during adolescence, menstruation, stress, or a positive family history of acne.
  3. Studies show clearly that acne and blackheads appear when there is an overproduction of sebum or oil from the sebaceous glands. These sebaceous glands are on the surface of the skin, all over the body. When the pores of the skin surface are blocked due to deposits of dead cells, dirt and excess oil, the pores appear as comedones. When the comedones are opened and the clogged plug becomes oxidised, they appear black or grey in colour hence the name blackheads.

4.Research shows that there are various factors responsible for blackheads as such:

  • Hormonal changes during adolescent years, during menstruation, pregnancy, and taking birth
    control pills.
  • Certain drugs like corticosteroids, lithium, androgens.
  • Production of excess oil or sebum in the body.
  • Improper skin hygiene causes a build-up of bacteria and dirt on the skin.
  • Low levels of vitamin B and vitamin D can cause acne and blackheads.
  • Abnormal formation of keratin, the protein that is present in skin, hair and nails.
  • Genetic predisposition.

5.Blackheads and Sebaceous filaments might look similar on the skin but they are completely different. Sebaceous filaments are normal appendages on the surface of the skin through which sebum travels from the sebaceous glands to the skin surface. They keep the skin hydrated. Whereas blackheads look dark or grey spots on the skin which has plugs on the surface. They are open, dark bumps due to dirt and oil deposits.

6.Whenever blackheads or pimples appear, what people commonly do is that they squeeze them which is completely a wrong idea. This may have the risk of:

  • Infection.
  • Painful acne.
  • Redness and inflammation.
  • Leaving a permanent scar.

7.Blackheads can be effectively prevented, and you can achieve clear skin with the right approach Some of the common ways which can be done to prevent acne and blackheads are:

  • Double cleansing method: First, remove the dirt, oil, and makeup from the skin with an oil-based cleanser. Followed by washing the face with a water-based cleanser or mild facewash.
  • Use facial scrubs regularly to exfoliate the skin and remove the dead cells: A gentle brush, fruit scrubs, and sodium tetraborate decahydrate granules are some less abrasive scrubs which
    can be used.
  • Oatmeal scrubs are effective exfoliative and anti-inflammatory agents suitable for the skin.
  • Pore strips are adhesive strips that are put on the skin and pulled away removing the dirt and excess oil. But, they should be used once or twice a week.
Pore strips

8.Common treatments which can be applied to treat blackheads are:

  • Firstly, squeezing or using some self-removal methods should be completely avoided. These methods are more harmful and worsen the skin condition, leaving a permanent scar.
  • Over-the-counter topical lotion or cleanser can be used: Salicylic acid, Azelaic acid (wheat, barley, other grains naturally contain azelaic acid), Benzoyl peroxide and Retinoids.
  • Tea tree oil is an effective topical agent.

9.If blackheads are persistent or there is skin irritation and inflammation, Dermatologist treatments are necessary. Oral antibiotics, prescription-strength topical agents, chemical peels, microdermabrasion and laser therapy can be used depending on the skin condition.

10. Blackheads, as such are not a serious condition and usually go on their own with routine skin hygiene. Yes, some people suffer from blackheads throughout life. Routinely washing the face with mild face wash, cleansing and moisturizing are necessary. Daily removal of make-up and cosmetic agents at the end of each day is mandatory before following the routine skin cleansing methods. An important tip of the day is keeping your hands away from your face always.

Thanks for sharing.

Peace and love 🙏

Diwali wishes 2024 🪔

by drjurisharma, posted in Diwali, Diwali, festival, light, Divine, happiness,, Food, healing, health, life, mental health, wellness

We keep moving forward in life because that’s the only option left with us. We may meet new challenges and new obstacles on our path. In this festival of light, may the Divine show us the path, lead us through darkness and protect us in this journey of life and self discovery.

Dear readers, wishing you and your loved ones, a prosperous, joyful and healthy Diwali 2024.

Thanks for reading.

Love and light 🙏

Wordless Wednesday 🙌

by drjurisharma, posted in healing, health, life, mental health, nature, spiritual, travel, wellness
Greens

Peace and love 🙏

5 facts to know about goosebumps 😨

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, healing, health, mental health, muscle, body, skin, goosebumps, fear, excitement, nervousness, Uncategorized, wellness
  1. What are goosebumps? It may sound weird as though it is related to geese. But there is nothing to do with geese. Actually, it is a sympathetic nervous system reaction where the tiny muscles (arrector pilli muscles) flex the skin causing the hair follicles to stand. In medical terms, it is called horripilation or piloreaction. It is a fight or flight response to the body’s reaction to the state of fear or excitement. It is a physiological response of the body and not, usually a medical issue.
  2. The arrector pilli muscles (APM) are tiny muscles that connect the hair follicles with the skin. Goosebumps occur when these muscles flex and pull the hair follicles upright. Normally in an individual, when goosebumps appear, it can be either in response to cold temperature, fear or a strong emotional reaction. Sometimes, it can be related to medical issues like brain disorders, epilepsy, and keratosis pilloris, a skin disorder.

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.

Thanks for reading.

Peace and love 🙏

Sunday musings 🙌

by drjurisharma, posted in healing, life, mental health, Uncategorized, wellness

Happy Sunday everyone!

Thanks for reading.

Peace and love 🙏

10 facts to know about constipation 👐

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, constipation, bowels, colon, bowel movements, bowel disease, deep fried food, detoxification, vegetable,, emotional health, french fries, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, mental health, milk, dairy, curd, yoghurt, muscle, body, Science, stomach, abdomen, intestines, wellness
  1. According to medical terminology, constipation is when a person has irregular bowel movements, usually less than three times a week. Normally, a person with regular bowel movements has stool elimination three times a day to three times, a week. Constipation has been the most common gastrointestinal issue affecting millions of people daily.
  2. Normally, the food passes through the large intestine, and the water is absorbed in the colon while forming the faecal matter or stool. Then, the stool formed in the colon is pushed down to the rectum by muscle contraction. If the muscle contraction in the colon is prolonged, by the time, stool reaches the rectum, more water is absorbed making the stool too hard to pass. Passage of the dry hard stool becomes very difficult causing constipation.
  3. The most common causes of constipation are: Lack of movement, lack of exercise, stress. Lack of fibre in the diet.
    Not drinking enough fluids.
    Changes in dietary habits, pregnancy, traveling, ageing. Medications.
    Irritable bowel syndrome.
    Anal fissure.

4.Common symptoms of constipation:

Pain abdomen.
Painful bowel movements.
Feels uncomfortable or bloated.
Bowel movement less than 3 times a week.

5.Generally, constipation is relieved by switching the diet to more fibrous food, more intake of fluid, and exercise. However, if the person is not relieved of the symptoms despite these above- mentioned measures and maybe, there is a history of blood in stool, episodes are more frequent, then, it is necessary to seek medical attention.
Diagnosing constipation is based on medical history, a physical examination which covers an anorectal examination, barium enema, and colonoscopy.

6.Constipation is usually treated by diet and lifestyle changes.
Lifestyle changes include regular exercise, more intake of fluids in the daytime, giving enough time for daily bowel movements.
Dietary intake of at least 20-30 grams of fiber daily, including whole grains, fruits like bananas, pineapple, papaya, oranges, apples, kiwis, berries and vegetables, is recommended.
Changing the existing medication if any.
If the above measures don’t work, then laxatives are prescribed.

7.Certain risk factors which may lead to constipation:
*Mental health issues: Due to depression and stress-related issues leading to unhealthy diet, irregular meal timing, anti-depression medication, lack of exercise, and eating disorders.
*Old age causes weakening of the muscle lining so sluggish bowel movements.
*Pregnancy causes the bulky uterus to press against the intestinal wall making it harder to defecate.
*Eating lots of refined food, junk food and not eating enough fibre causes hard stool. *Medications like iron pills, antacids, blood pressure medicines, allergy medicines, anti- depressants.
*Diseases: Stroke, paralysis, Parkinson’s disease, diverticulitis, multiple sclerosis, irritable bowel disease, colon cancer.

8.Constipation commonly occurs in most cases due to dietary changes or lack of physical activity. The condition is resolved usually by changes in diet and lifestyle. But, it can be a warning sign and may require immediate medical attention when:
there is severe cramping pain with sudden onset of constipation.
Blood in stool.
Loss of weight.
Severe pain with bowel movements. Constipation is for a prolonged period.

9.Generally, dietary and lifestyle changes can prevent constipation : Drinking 3-4 glasses of water every day.
Adding vegetables and fruits to your diet every day.
Routine physical activity and exercise is a must.
Eating Probiotics such as curd, yoghurt or kefir daily. Avoiding processed food, processed meat, and fried food. Drinking less alcohol and caffeinated drinks.
Not ignoring the urge to poop.

10.There are several different laxatives available, just for your information.
Osmatic laxatives like milk of magnesia cause softening of stool.
Stimulant laxatives increase the speed of bowel movements to help the stool to move through. Lubricant laxatives like mineral oil lubricate the intestine and help to slide the stool along the colon.
Saline laxatives are used as enemas to empty the bowel.

Thanks for reading.

Peace and love 🙏