Tag: weight loss

10 facts: The link between obesity and brain function 🧠

by drjurisharma, posted in Adult over 50, Adults, young people,, Aging,elderly, discomfort, disease, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, emotional health, Food, Food, eating habits, eating disorders, eating preferences, choices, culture, traditions, travels, family, Fresh, local, produce, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, Heart disease, Infection,inflammation, Obesity, brain fog, brain function, fatigue, depression, anxiety, diabetes, disease, neurological disorders, memory, metabolic disorders, Science, self healing, wellness

1.Research has already stated that obesity is a risk factor for neurocognitive decline. Obesity has become a widespread lifestyle disease that affects individuals regardless of age, gender, race, or culture. Many studies are being conducted on the relationship between obesity, defined as an excessive accumulation of fat, and brain function. Research has shown that structural changes in the brain are quite common among elderly obese individuals, particularly in the form of cerebral atrophy in grey matter and alterations in white matter volume. Notably, there is a reduction in the volume of the frontal lobe, hippocampus, thalamus, and anterior cingulate gyrus. Changes in brain structure can also occur in younger obese individuals.

2.BDNF (Brain-Derived Neurotrophic Factor): Adverse effects of Brain-Derived Neurotrophic Factor (BDNF) have been linked to lifestyle and diet choices. Low levels of BDNF, which affect neuronal plasticity, are associated with obesity and diets high in sugar or fat. Studies have shown that a high-fat diet, which leads to increased body weight, is related to reduced BDNF levels in the prefrontal cortex. This reduction can result in learning difficulties and impaired food intake control. Additionally, elevated serum leptin levels in obese individuals can lead to changes in the structure of the hippocampus and negatively impact memory performance.

3.Inflammation: When there in increased accumulation of fat tissues, they trigger chronic inflammatory responses, chemicals (cytokines) which crosses the blood brain barrier and reaches the brain cells, thus neuro-inflammation starts. The inflammation process spreads in the brain, damaging the cells, mitochondrial malfunctions which causes oxidative stress, brain immune cells (microglia) becomes hyperactive causing inflammation which can be localised or extensive. The hypothalamus, which controls appetite, is affected, creating a vicious cycle of weight gain. The hippocampus and Amygdala are affected, which causes issues in memory and emotion control.

4. Brain metabolism: Obesity can greatly affect brain metabolism by disturbing core functions such as :

• Obesity can disturb the brain’s insulin sensitivity, which in turn disrupts appetite control and impairs neuronal energy production.

• Mitochondrial dysfunction and low energy production in brain cells can increase oxidative stress and the release of harmful toxins, leading to cellular damage.

• Neuro-inflammation spreads due to the release of inflammatory chemicals like cytokines from visceral fat, leading to an increased risk of cognitive decline, dementia, depression, anxiety and diseases like Alzheimer’s disease.

5. Obesity and insulin resistance: In a healthy individual, insulin acts as an appetite-suppressing hormone on the brain. Studies show that obesity plays a key role in disrupting insulin sensitivity, causing impaired appetite control, resulting in metabolic disorders like type 2 diabetes. Studies have already linked obesity to diseases like heart attacks and cancers. Apart from appetite regulation, insulin in the brain helps in the co-ordination of fat distribution by promoting healthy subcutaneous fat storage instead of unhealthy visceral fat storage. Obesity leads to brain insulin resistance, causing an increase in visceral fat, increased food cravings, overeating, anxiety, depression and further weight gain.

6. Behaviour changes: Dealing with obesity is a gradual process which requires lifestyle changes, dietary changes, physical activity, counselling and a constant support system. Some of the key pillars are :

• Reduction of calories on a daily basis by 500 to 1000 calories. Switching to a calorie deficit diet like whole grains, vegetables, lentils and fish. Portion control and balanced meals are necessary.

• Gradually increasing the level of physical activity like walking, jogging, swimming, weight training.

• Counselling and a support system, including family and peers, to address emotional triggers, anxiety, and stress. A good quantity of sleep is important.

• Self-motivation, self-monitoring of daily calorie intake, routine weight assessment, monitoring physical activity levels and off-course mindfulness practices like meditation and nature bathing.

• Metabolic surgery in case of severe obesity, recommended by professionals.

7.Cognitive functions: In obesity, there are enough studies to show that there is a risk of cognitive decline. There are several ways to improve cognitive functions, such as:

• Controlling neuro-inflammation by medically managing any signs of systemic inflammation, controlling blood sugar levels and managing triggers like stress and anxiety.

• Dietary changes like avoiding high-sugar foods completely, processed foods and focusing on nutrient-rich, low-calorie foods.

• Exercises like cardio workouts to increase blood flow to the brain, which helps flush toxins, help to grow the size of the hippocampus to improve memory.

• Continuous physical activity by avoiding sitting for long hours; constant physical activity apart from routine exercise to clear brain fog. Weight training regularly, which helps to boost BDNF. Improving sleep quality.

• Trying to adopt intermittent fasting, which can help reduce brain inflammation.

8. Rewiring the brain for behavioural modification: To break a behaviour pattern which has been practiced for a long time is a difficult task, requiring patience and effort. Understanding and self – assessment are key pillars.

• Understanding the stress triggers, hunger signals, and habit loops to know the emotions behind them. To change neural pathways, repetition of a corrective behaviour pattern each time such a trigger arises is necessary to rewire the brain.

• Practising mindfulness to activate control of your brain to quiet the default false hunger signals and stress triggers.

• Changing eating habits to healthier options like whole grains, fibre-dense foods, portion control and cutting down on sugary or highly processed food to prevent dopamine spikes.

9. Managing hunger signals and habit loops: Not all hunger signals are real; some of them are false alarms just to activate your brain reward system. Some of the strategies are such as :

• Drinking water or sipping green tea or black coffee to fill the stomach.

• Eating small portions of meals every 3-4 hours instead of heavy meals.

• Practise physical activity throughout the day, like light exercise, walking and avoid sitting for long hours.

• Engage in activities and hobbies apart from routine chores or office work to keep the mind distracted from hunger signals.

• Lower stress by practising deep breathing exercises.

10. Takeaway: Research has shown that a high Body Mass Index (BMI) is associated with cognitive decline, reduced brain volume, and tissue atrophy in the frontal lobes and hippocampus. Excess weight also contributes to the degradation of the corpus callosum, which connects the two hemispheres of the brain. However, it is possible to reverse these effects by losing weight and making lifestyle changes, including adjustments to behaviour and eating habits. This process is gradual but rewarding and requires self-motivation, as well as support from family and peers, to break old habits and develop new neural pathways. In extreme cases, medical interventions such as anti-obesity medications or surgical procedures may be necessary if clinically recommended.

Thanks for reading.

Peace and love 🙏

10 facts: Is cinnamon diabetic-friendly? 🙌

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, Brain, nervous system, gastrointestinal disease, autism, cancer, Cholesterol, Cinnamon, diabetes, sweet, deserts, coumarin, cognitive health, Flavonoids, antioxidants, anti inflammatory, Food, hair, healing, health, Heart disease, Heart friendly, weight friendly, gut healthy, constipation,, Hot beverages, Infection,inflammation, Science, self healing, skin, cancer, anti inflammatory, plant, nature, medicine, herb

1.Popularly known that cinnamon is a warm spice which is widely used in both savoury and sweet baked recipes. Basically, two types of Cinnamon used commonly: Ceylon Cinnamon, originally found in Sri Lanka and southern India. Cassia Cinnamon, dark in colour, native to Southeast Asia and China. The spice is derived from the dried bark of Cinnamomum trees. It has been used for centuries for both culinary and traditional medicine purposes. There has been much research on Cinnamon for its nutritional content for supplementation and medicinal purposes, but its effects on diseases are still not established.

2. Ceylon Cinnamon, also called “true cinnamon”, is now widely available in North America and Europe is a lighter, sweeter variety and is expensive. Cassia cinnamon is a darker, thicker variety, which has a richer and slightly bitter taste. While much research does show a wide range of health benefits due to the compound cinnamaldehyde, the dark side is that many cinnamon types also contain coumarin, which, when taken in large quantities, can cause liver damage. Meanwhile, Ceylon cinnamon doesn’t contain coumarin, and hence it is considered a safe variety.

3. Cinnamon has a unique flavour and aroma due to the oil present in the bark spice, which is rich in cinnamaldehyde. It is high in polyphenolic compounds, which are responsible for amazing benefits on health and digestion. These polyphenolic compounds are mainly responsible for antioxidant properties, which prevent the body from free radical oxidative damage. Because of the nutritional profile, it has been interpreted to have various health benefits like anti-inflammatory, antioxidant, anti-viral, heart-friendly, and diabetic friendly.

4. Cinnamon has polyphenols and powerful antioxidants, as it has been known to have a wide list of health benefits. Some important ones are:

• Prevent oxidative stress and protect against cell damage.

• Reduces chronic inflammation and prevents chronic diseases.

• Reduces bad cholesterol LDL and triglycerides, so supports the cardiovascular system.

• Supports brain health by reducing brain cell ageing.

• Anti-inflammatory, anti-viral, anti-fungal, anti-cancer.

• Protects gut health by supporting good bacterial colonies.

• Supports menstrual health.

• Supports skin health and dental health as it is anti bacterial and rich in antioxidant.

• Helps in weight loss by stabilising metabolism.

5. Diabetes: Research has shown promising benefits in the case of type 2 diabetes, as it can increase insulin sensitivity and help to lower blood sugar levels. But the effects cannot replace changes in lifestyle, diet and medication for diabetics. Therefore, cinnamon can be a supportive aid but not a replacement for treatment. Some of the research-backed benefits are:

• Studies have shown that cinnamon helps in blood sugar control. It helps to reduce blood sugar levels, both fasting and postprandial levels, and increases insulin sensitivity. It is also found to lower haemoglobin A1c.

• Cinnamon can act like insulin and help to move the sugar in the blood into the cells. Additionally, it reduces insulin resistance and helps move sugar into the cells easily, thereby reducing blood sugar levels.

• Research suggests that after a meal, the blood sugar normally spikes; cinnamon helps in slowing down gastric emptying and keeps the sugar levels in control while also reducing insulin resistance.

• Some studies state that it helps block digestive enzymes that break down carbohydrates and keeps the postprandial sugar levels in check.

6. Post-diabetic complications: In the case of diabetes, the high blood sugar levels can increase the risk of bacterial growth in cells, increase inflammation, elevate oxidative stress and overall increase the risk of chronic diseases like atherosclerosis, high blood pressure, heart diseases, kidney diseases, neurodegenerative diseases, and Alzheimer’s disease. Studies show that daily intake of cinnamon can keep blood sugar spikes in control, reduce blood sugar levels, increase insulin sensitivity and glucose tolerance, lower HbA1c and lipid profile so that the complications are considerably lowered. Therefore, with lifestyle changes, diet, medication and additional intake of cinnamon on a daily basis can be very beneficial in case of diabetic type 2.

7. Side effect: Cinnamon, as already mentioned, is naturally two main varieties – Cassia and Ceylon. 90 per cent of cinnamon production comes from Sri Lanka, India, China and other Southeast Asian countries. In the US, mostly the cassia variety is used. The downside of this very old spice is that along with beneficial compounds, it also contains coumarins. Coumarins have anticoagulant properties, which can lead to a risk of bleeding, delay wound healing in case of injury and liver distress. Prolonged consumption of heavy doses of cinnamon can pose a health risk. Higher coumarin levels are found in cassia type than in Ceylon type, which is a very negligible amount. A daily limit of 0.1 mg of coumarin per kg of body weight can be a safe limit.

8. Uses: Cinnamon is available in different forms of tubular-shaped whole spice, powdered and oil. There are various uses of cinnamon, mainly in global cuisines, desserts and household uses. Some of them are:

• Cooking: Used in both savoury meals like curries, stews and desserts like cakes and pastries.

• Beverages like tea, chocolate drinks, coffee

• Cinnamon oil is used in aromatherapy, mood-enhancing, mood enhancing as an essential oil.

• Dental care to fight bad breath in mouthwash, toothpaste.

• Used as a natural preservative.

9. Cinnamon dosage: Since cinnamon is not used as a medicine in modern science, there is no specific dose. Cassia cinnamon is the most common type available, which is found in supermarket aisles, whereas Ceylon cinnamon is quite rare and expensive as it is a safer variety and can be used as a supplement. Cassia cinnamon contains coumarin, which is a blood thinner, so a large quantity of consumption of this variety poses a health risk. Normally, 2-4gm/day of cassia can be a safe limit for an adult.

10. Takeaway: Cinnamon is an old spice which has been widely used over centuries because of the rich compounds like polyphenols and cinnamaldehyde. Studies have proven that such compounds have amazing health benefits. Cinnamon has been linked to diabetes, as it can imitate insulin and is found to be very beneficial for diabetics, as it can regulate blood sugar levels. But it is still not regarded as a replacement for diabetic treatment. It is considered a supportive therapy for diabetics. Moreover, it is a popular spice in both sweet and savoury dishes for its rich aroma and flavour.

Thanks for reading.

Peace and love 🙏

10 facts on Grains: Why are low GI grains healthier? 🙌

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, Cholesterol, Food, Fruits, veggies, berries, Gut friendly, microbes, healing, health, Heart disease, milk, dairy, curd, yoghurt, Nature,, potato, self healing, Wholesome grains, brown rice, whole wheat bread, flour, millet, oats, buckwheat, steel cut oats, corn, starch, sugar, carbohydrate, glycemic index, low GI, foods, fruits, vegetables

1. Grains are naturally grown from plants like grasses, which are a staple food for humans across the world. Grains are seeds and have basically 3 main parts: a hard outer covering called Bran, which is fibrous in nature. The second covering is called the Germ, which is the most nutritious part and contains vitamins, healthy fats and minerals. The innermost layer is the endosperm, which is a rich supply of starches, the energy source. Whole grain contains all the 3 layers. Commonly found grains are rice, wheat, oats, barley, corn and millet.

2. Grains, after they are harvested, are taken to milling and grinding plants and are cleaned and go through different processes like grinding, separation and bleaching. Depending upon the treatment they undergo, there are different grain types:

• Whole grains, where the three layers are restored, such as brown rice, whole grain wheat, oats. Whole grains are considered the most nutritious grains.

• Refined grains are fine in texture when the germ and bran layers are removed, such as white rice and refined flour.

• Enriched grains are those where nutrients like vitamins and minerals removed after refining are added back, such as enriched white rice.

• Fortified grains are grains that, after milling and grinding, are added with extra nutrients which may not be naturally found, such as fortified with iron and folic acid.

3. Whole grains are wholesome for health, providing starch (energy), vitamins, minerals and fibre. The known health benefits:

• Feeling of fullness helps in portion control and thereby in weight management.

• Lowers insulin levels.

• Lowers bad cholesterol and helps to raise HDL.

• Lowers blood pressure.

• Fibre helps to regulate bowel habits, reduces the risk of heart diseases, diabetes and stroke.

4. Much needed substitutes of regular white rice, white flour pasta, white bread with wholesome grains for daily requirement are:

• Whole grain bread, whole grain pastas, whole grain cereals.

• Quinoa

• Brown rice, black rice, red rice.

• Oatmeal

• Millet, barley, bulgur

• Pop corn

5. Glycemic index (GI): Some grains, after eating, give you instant energy and slowly make you feel worn out. While eating some types of grains doesn’t make you hungry for a long time and gives you enough energy throughout the day. This is because the glycemic index of different types of grains varies. The rate at which the body breaks down a particular type of grain and raises the blood sugar level determines the glycemic index of that grain. It depends on how much processed and refined the grains have been through. The GI ranks from 0-100, with the lowest being the healthiest starch.

• Low GI (less than 55): They are the least processed grains and gluten-free, like millet and quinoa,

• Mid GI (55- 70): Processed to some extent but still contains the bran of the grains like brown rice, whole wheat bread.

• High GI (greater than 70): Refined flour, white rice, white bread.

6. Low GI grains: The rate of 1-100 scale at which the starch is metabolised into sugar and raises the blood sugar level is considered the GI (glycemic index) of that particular grain. The highest GI is white bread, white rice, pastas and potatoes. Low GI grain is when the starch is slowly released for digestion, which is within 0-55. Examples are :

• Brown rice, steel cut oats, quinoa.

• Barley, millets, bulgu

• Sweet potatoes and non-starchy veggies like broccoli, cauliflower, spinach, carrots, beans.

• Fruits like apples, oranges, cherries and berries.

7. Health benefits of Low GI grains :

• No sugar spikes: The low GI grains release the sugar slowly and prevent sugar spikes.

• Fibre is high: These grains have high fibre and make you full for a long time and don’t make you hungry.

• Nutrient-dense: Millet, Barley, Oats, Quinoa, and buckwheat are great sources of fibre, nutritional powerhouses of vitamins, minerals and antioxidants.

8. Common myths:

• Low GI grains are tasteless and bland: In fact, depending on the palate, different methods of preparation can make these grains taste flavourful and a rich energy source.

• Portion matters: Eating large portions isn’t healthy. Always maintaining portion control and appropriate meal timings actually count.

• Too much fat: Adding too much oil and fats like cheese, butter, and oils makes a meal tasty. This isn’t true; in fact, adding natural spices, herbs, a variety of veggies, and less oil can make a meal flavourful and tasty.

• Fruits have high GI: Not true, as many fruits and berries have moderate GI and can be consumed on a daily basis.

9. Apart from grains, other food items with low GI are:

• Dairy like plain, unsweetened Greek yoghurt.

• Meat, fish, poultry, eggs

• Lentils and beans

• Leafy greens, cruciferous vegetables like broccoli, cabbage.

• Avocado has healthy fats.

• Citrus fruits, berries, apples

• Nuts, seeds

10. Takeaway: Whole grains are naturally occurring grains which are least processed, so they contain the required nutrients and fibre, which are necessary for one’s health and wellbeing. Once the grains are milled, crushed, or refined, they lose the valuable nutrients which are beneficial. So, refined grains and food items may taste better but ultimately do more harm than good. Therefore, research has shown that choosing whole grains, the least processed ones, always provides the complete package of nutrients and fibre, which are essential for good health and prevent chronic lifestyle diseases which have become so ingrained in today’s time.

Thanks for reading.

Peace and love 🙏

10 facts : Although honey 🍯 is similar to sugar, why it is still considered a healthier option ?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Bee,, Blog, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, cognitive health, Cooling, freezing, storage, Food, Gut friendly, microbes, healing, health, Heart friendly, weight friendly, gut healthy, constipation,, Honey, beehives, polyphenols, antioxidants, anti inflammatory, cough, cardiovascular diseases, neurological diseases, Nature,, Science, self healing, wellness

1. Honey is about 80% sugar, mostly fructose and glucose and is considered a natural sweetener. Since it is a derivative of plant nectar, it is a storehouse of bioactive compounds like polyphenols, flavonoids, vitamins, minerals and antioxidants. It is a blend of many natural substances, depending upon the different varieties of flowers whose nectar is collected by the bees. Because of its nutritional profile, honey has tremendous health benefits and is considered a healthy sweetener.

Beehives

2. Though honey is rich in sugar, it is a powerhouse of nutritional content in raw, unprocessed form. Depending upon the sources, the nutritional content can vary. Pasteurised honey is processed, filtered and can have a lesser quantity of flavonoids and polyphenols. Besides the antioxidant properties, honey includes calcium, potassium, vitamins, copper, iron and zinc. It also contains a trace amount of protein. Depending upon the varieties of flowers’ nectar, climatic conditions, examples of honey varieties are:

• Clover honey

• Wildflower honey

• Orange blossom honey

• Alfaalfa honey

• Buckwheat honey

• Rare variety like Manuka honey, found in New Zealand

3. Sources: Honey is the only natural sugar source which is produced by insects that humans consume. It is best when consumed raw and unrefined. Supermarket honey available is usually processed, pasteurised honey. Honey should be best sourced from local markets and local farmers, where the content is “pure honey” without any additives. These types of honey are lighter in colour and consistency. Darker varieties are stronger in flavour and nutritionally rich. Honey should be preserved in a glass bottle or plastic airtight container, below 32 degrees F.

4. Crystallisation: This is a natural process of honey where it is transformed from a liquid to a solid state depending upon the temperature and how it is stored. Crystallisation of honey doesn’t mean that the honey is spoiled. Honey with a higher content of sugar (fructose, glucose) is quickly crystallized like Alfalfa and clover types. Crystallisation happens as the dense sugar molecules start to hold the water permanently, which is, in fact, a sign of pure, unadulterated honey. The honey can be restored to its liquid form by putting the honey jar in a warm water container. Boiling water should be avoided as the nutritional content can be compromised.

5. Storage: Honey doesn’t require refrigeration. Its shelf life is around 2 years. Refrigeration and cold temperatures can lead to crystallisation of honey. It can be stored at room temperature at 20 to 25 degrees C or around 60 degrees F, ideally in an airtight glass container. It can also be stored in a food-grade plastic container. In the kitchen, it can be placed in a dry, dark place or pantry, avoiding direct sunlight.

6. Health benefits: As honey is rich in sugar, it should be consumed in small quantities rather than in large amounts. For centuries, the latest research has shown that honey has promising health benefits and healing properties. Some of them:

• Antioxidant rich so consuming raw, unrefined honey on regular basis can have anti-inflammatory benefits.

• Promote balance of blood sugar levels than regular refined sugar.

• Improves heart health by maintaining blood pressure, regulate heart beats.

• Since it has anti-bacterial properties , it can promote wound healing.

• Suppress sore throat and cough and support respiratory health.

• Supports gut health and is helpful in case of irritable bowel disease.

• Anti-fungal, anti-bacterial & anti-cancer.

7. Brain health: Research suggests that honey has amazing benefits for brain health and can prevent neurodegenerative diseases. Manuka honey is the best for brain health. Some of the neurological benefits of honey are:

• Unlike a refined sugar rush, honey can provide a natural, steady energy flow to neurons.• Flavonoids and phenolic acids can prevent free radical oxidative stress and cell damage in neurons.

• Supports memory by protecting brain cell mitochondria and elevates BDNF (brain-derived neurotrophic factor).

• Studies show honey is neuroprotective and prevents cognitive decline.

• Honey naturally contains melatonin, which supports sleep, and naturally removes toxins from the brain that build up while awake.

8. Alleviate cough: Studies have shown that honey is effective in soothing a cough. Drinking honey with a little warm water during a cough can help to form a coating in the throat. Its anti-bacterial and anti-inflammatory properties help as a healing aid for infections. Moreover, honey is safer as a home remedy than over-the-counter medications. It can be given to all age groups except children below 1 year of age, when there is a risk of food poisoning. Research shows that honey is far better than medicines like diphenhydramine (anti-histamine) and has a similar effect to drugs like dextromethorphan (cough suppressant ) and Salbutamol ( asthma drug).

9. Though honey is a natural sugar alternative, it is usually safe and healthy for daily consumption in moderation. There is no such standard recommendation, but experts suggest that 6-7 teaspoons daily should not be exceeded. WHO guidelines suggest that daily consumption of free sugar should not exceed 10% of daily intake. Since it has therapeutic benefits, its daily consumption can be beneficial for both gut health and the immune system. While using honey as a sugar substitute, other refined sugar food items should be completely avoided, as there are chances of weight gain (due to extra calories), sugar spikes in insulin-sensitive diabetics.

10. Takeaway: Research has shown for decades that honey is healthy with tremendous therapeutic effects when consumed in moderation as a wellness habit. Honey can replace the intake of refined sugar in several ways, such as:

• For dessert, yoghurt or breakfast bowls.

• Herbal teas, green teas.

• Morning, on an empty stomach with warm water as an aid to digestion and immunity.

• Honey should be avoided in boiling water or while cooking, as it may damage its nutritional value.

Thanks for reading.

Peace and love 🙏

10 facts: Is hojicha tea ☕️ healthier than matcha 🍵?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, emotional health, Food, healing, health, Hot beverages, Latte, coffee, ice cream, dessert, tea, mental health, Nature,, Science, self healing, Tea, Japanese, hojicha, matcha, brewing, beverage, health drink, benefits, wellness

1. Hojicha tea has become a popular trend online, but what exactly is it? Hojicha is a type of Japanese green tea made from bancha, sencha, and kukicha leaves that are roasted at high temperatures and then ground into a fine powder. This roasting process gives hojicha its characteristic light brown colour and toasty flavour, although it also means that some of its antioxidant properties are diminished. Despite this, hojicha still contains beneficial compounds such as L-theanine, catechins, and polyphenols, which can help lower cholesterol levels, particularly LDL, and improve blood circulation. Additionally, the roasting method enhances the presence of pyrazines, which have a calming effect on the brain and nervous system.

2. Hojicha has become quite popular in recent times, mainly because of its low caffeine content, flavour, taste and calming effect on the nervous system. Hojicha tea is distinctive from other varieties of green teas as it is a mixture of leaves, twigs, and stems of the tea plant, which are roasted at a high temperature of 150 C. Due to roasting, it has a light brown colour, nutty taste and toasty flavour, unlike the vegetative tone of other green teas.

3. It has gained popularity in recent times due to its low caffeine content, which is milder than that of other green teas. So, it is quite safe for children as well as the elderly. In Japan, it is mostly an after-meal tea, in the evening, which has a calming effect on the nervous system, brain, reduces anxiety, stress and ensures a good night’s sleep. Hojicha infusion is quite popular as it is often used in smoothies and yoghurt.

4. Though hojicha tea has a great taste and flavour, as far as health benefits are concerned, matcha is still healthier than hojicha because of its rich, concentrated properties of antioxidants. Matcha is a rich source of chlorophyll, L-theanine, polyphenols, catechins and natural caffeine. Compared to hojicha, matcha has a great amount of health benefits like preventing cellular damage, reducing inflammation, supporting brain health, heart health, liver health, improving brain function, help prevent cancer and promote weight loss.

5. Like matcha, hojicha does contain anti-oxidants and amino acids, but in significantly less quantity as compared to matcha, which is made from tencha raw leaves, not stems or twigs, which are ground into fine powder. On the other hand, matcha is rich in chlorophyll, which helps in liver detoxification and flushes out toxins from the body. Due to the presence of natural caffeine, which is quite high in matcha, it can be stimulating to the nervous system rather than calming. Too much drinking of matcha can lead to high caffeine intake, which can sometimes cause heart palpitations.

6. Hojicha contain a compound, Pyrazine, unlike matcha, which is formed due to the roasting process. Pyrazine gives a distinctive toasty flavour and scent to hojicha, which allows a pleasant aroma just like brewing coffee. Some of the health benefits of pyrazine:

• Calming and relaxation effect due to balance in the nervous system.

• Improving the quality of sleep due to low caffeine content.

• Improving blood flow in the body due to the vasodilator effect of pyrazine.

• GABA secretion is improved in the brain, which helps in reducing anxiety and depression.

• Promote skin health by improving skin hydration.

7. In addition to the above benefits, due to the presence of antioxidants, hojicha tea has other health benefits, such as:

• Improves digestion by promoting metabolism

• Reduces inflammation, especially in arthritis, by lowering pain and swelling

• Strengthen the immune system and prevent cold and cough

• Promote heart health by enhancing blood flow and lowering blood pressure

• Improves oral hygiene due to anti-bacterial properties

8. Unlike matcha, which has a raw, grassy and slightly bitter taste, hojicha has a nutty taste, toasty flavour and is not bitter. Therefore, it can be used in various ways:

• Extensive use as beverages, lattes, smoothies, and milk teas.

• Baking dishes like cake, cookies, macarons, and mochi

•Ice cream, frozen treats

• Savoury dishes, meat, pastas, roasted veggies.

9. Traditionally, in Japan, hojicha is used as evening tea as it has a low caffeine content and has a calming effect on the nervous system and aids in metabolism. It helps to improve good quality sleep. It also has a warming effect due to enhanced blood flow, and so it is ideal for nighttime. Since it has a sweet, nutty flavour, it has become very popular for its uses in a wide variety of desserts, puddings, cocktails, and beverages. Commercially, hojicha tea is available everywhere in supermarkets and malls due to its demand, taste and benefits.

10. Hojicha has received global recognition for its versatility and uniqueness in taste and flavour. Like brewing coffee, it has a distinctive toasty aroma which is very inviting. On top of it, hojicha has low caffeine content, a variety of uses, making it popular among all age groups, including children. It has a natural sweetness, so using it as an ingredient in dishes requires less sugar. It tastes great in savoury dishes too. Overall, it’s a hit among the masses.

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 🙏

Butyrate is the latest buzzword! Is it just a hype or the reality? 10 facts 🙌

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, butter,dairy,inflammatory,disease,cancer,gut health,, butyrate, dairy, curd, yogurt, detoxification, vegetable,, Food, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, life, Science, wellness
Butter is a rich source of butyrate

1.Butyrate is a short-chain fatty acid (SFCA) released during the fermentation of dietary fibres by the gut microbiome. It plays an integral part in supporting gut health and overall well-being. It is an energy source for colonocytes which meet about 70% of their needs. Evidence has shown that this SFCA has tremendous health benefits ranging from immunity support, lowering inflammation, preventing cancers and fighting ageing. Hence, it is the latest buzzword, doing rounds in social media and among advertisers.

2.Recent studies have clearly shown that butyrate plays an important role in both the host and microbial functions in gastrointestinal health. It is a crucial energy source for colonocytes. An optimal level of butyrate promotes and maintains a healthy microbiome level, reduces inflammation, and supports colonocyte functions. It has protective actions against certain intestinal diseases like inflammatory bowel diseases and colon cancer.

3.Butyrate has been shown to prevent the process of inflammation in the gut which can be caused by pathogens, the body’s overreaction (allergic reactions) and oxidative stress. Chronic inflammation in the gut occurs when the gut’s immune system is constantly fighting against these pathogens and free radicals causing the immune health to be weakened. Eating a considerable amount of fibres causes to production of an optimal level of butyrate which helps in protecting against this inflammatory process.

Dietary fiber is a good source of butyrate

4.Studies have shown a great impact of butyrate on obesity. Butyrate is found to lower body weight and decrease lipogenesis in the liver and adipose tissues. It increases fatty acid oxidation and prevents fat accumulation in the body thereby reducing obesity. Butyrate is produced by the fermentation of dietary fibres, so it suppresses the food intake and reduces body weight and fat mass.

5.Animal and cell studies have shown that butyrate increases insulin sensitivity, helps in reducing weight gain, and obesity and promotes weight loss. It helps in maintaining blood sugar levels.

Dairy products

6.Another significant property of butyrate has been shown in research that it promotes cell differentiation. Normally, our cells have the ability to change into any specific type of body cells required like liver cells, heart cells, intestinal cells or blood cells. If the cells are not properly differentiated, then, abnormal growth or tumour appears. Butyrate is found to promote cell differentiation.

7.Studies have shown that butyrate plays an important role in the brain-gut connection. It helps in increasing Brain-Derived Neurotrophic Factor (BDNF), removes toxic byproducts from the brain and prevents brain fog. It promotes neuroplasticity and improves rapid eye movement sleep by 70%.

8.Butyrate helps to regulate the blood pressure level. Studies show that the level of butyrate inversely corresponds to the blood pressure level. A higher butyrate level gives a lower blood pressure level while low butyrate may lead to the rise of high blood pressure.

Leafy veggies

9.Sources of butyrate are :
Dietary fibres like vegetables like garlic, onion, tomatoes, beans, peas, leafy vegetables, broccoli. Fruits like bananas, apples, pears, kiwis.
Whole grains like brown rice, oats, wheat, barley, rye and pulses, legumes.
Dairy sources like milk, cheese, butter, and ghee.
Others like dark chocolate, seeds, nuts, and seawood.
Butyrate supplements are available in the form of sodium, calcium/magnesium butyrate but need to be used as per supervision as they may interfere with other medication.

10.It is important to know that consuming full-fat dairy products like butter, Ghee, cheese, and milk are rich sources of butyrate. However, consuming these products can cause the risk of elevating the level of cholesterol in the body as they are rich in saturated fatty acids too. Therefore, the risk of cardiovascular diseases and obesity may rise. So, the key point to be noted while consuming these products is having them in moderation along with lots of dietary fibre and plenty of water can benefit and maintain the balance.

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 🙏

Are popcorns 🍿 healthy ? 9 facts 🙌

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, deep fried food, eyes, Food, glutathione, antioxidant, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, popcorn, Science, skin, cancer, anti inflammatory, plant, nature, medicine, herb, stomach, abdomen, intestines, Uncategorized, wellness
  1. Popcorns are corn kernels which get popped when heated. Today, across the world, this has become the most popular snack amongst all age groups. Corn is the oldest grain which has been consumed for over 5000 years. It has been popular due to its easy availability and low cost. As far as health point of view is considered, it is a whole grain food, rich in fibre, low in calories and dense in nutrients.
  2. Studies show that popcorn is high in fibre and contains many vitamins and minerals. Important nutrients in popcorn are vitamins B1, B3, B6, iron, potassium, manganese, zinc, copper and phosphorus. Many studies also show that it is rich in polyphenols which are potent antioxidants. Polyphenols reduce the risk of damage by free radicals, diabetes, and heart disease and improve gut health. Popcorn is gluten-free so it can be a healthy option for people with gut issues.

3.Since, it is high in fibre and low in calories, it can help in weight loss. Eating a cup of popcorn which is around 30 calories can relatively be more beneficial in terms of fibre and nutrient content than any other popular snack. Also, it can give the feeling of fullness and curb your hunger for quite some time. Therefore, eating in moderation of popcorn can be very useful in the process of weight loss in an overweight individual.

4.Popcorn contains antioxidants Zeaxanthin, beta carotene and lutein which are very essential to eye health. These antioxidants can slow the age-related macular degeneration of the eyes, lower the damage caused by blue light and overall improve the eyesight.


5.Other health benefits of yellow popcorn are :
*Boost the metabolism and energy production due to the presence of vitamins B, B3, B6 and folate.
*Popcorn contains niacin which helps to reduce depression naturally.
*Phosphorus, and manganese present in popcorn help to support bone health.
*Popcorn can combat tumour cells due to the presence of ferulic acid.
*It can reduce the level of bad cholesterol and prevent the risk of heart disease.
*It can slow down the process of ageing as it helps in free radical damage.
*It can add iron (28 gm of popcorn containing 0.9mg of iron) to the diet and reduce anaemia. *It can control blood sugar as it has a low glycaemic index and helps in diabetics.

6.Air-popped popcorn is healthiest. Unsalted popcorn, unflavoured is healthier than those with an excess of oil, butter, sugar, caramel, and salt. Microwave popcorn bags which are pre-packed contain the chemical perfluorooctanoic acid (PFOA) and sometimes, trans fat which are harmful to health.


7.Popcorn added to diet in moderation can prove to be safe and beneficial to health. But it may have side effects on certain individuals. Some individuals can have allergic reactions to popcorn like swollen face, and breathing difficulty which may require urgent medical attention. People with digestive diseases and inflammatory bowel disorders can have flaring-up symptoms when consuming popcorn.


8.Popcorn is the ideal choice for adding to your diet in moderation. You can definitely enjoy popcorn daily, as long as you stick to one cup per day without any butter, salt, sugar, or artificial flavors. This will provide a healthy dose of whole fiber content, making it the most nutritious snack option for your diet.

9. Yellow corn which is organically grown, non-GMO, is best for regular consumption. Popcorn which is popped from such type of high-quality corn, air popped with no added flavours is ideal and provides immense health benefits. Rich in phytonutrients, vitamins, and minerals, whole grain fibres can help to reduce the risk of chronic illnesses, obesity, diabetes and many malignancies.

Thanks for reading.

Peace and love 🙏

5 differences to know between Yoghurt and curd 🙌

by drjurisharma, posted in body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, dairy, curd, yogurt, Food, hair, healing, health, life, milk, dairy, curd, yoghurt, Uncategorized, wellness

Hello everyone ✋

Yogurt
Curd


1.Though both are dairy products, widely used and might taste and look similar, but yet yoghurt and curd have clear differences. Many people even mistake curd for the Western name of yoghurt. The first basic difference is the method of preparation. Curd is prepared by milk fermentation from Lactic Acid bacteria. The lactic acid forms a reaction with the globular protein of milk and produces a thick consistency called curd. Curd can be prepared at home. Unlike, curd, yogurt cannot be made at home as it is made by milk fermentation with live strains of Lactobacillus bulgaricus and Streptococcus thermophilus. These bacterial strains react with the sugar present in the milk which produces lactic acid. The lactic acid, now reacts with milk protein, producing yoghurt.

2.As far as nutritional value is concerned, yoghurt is a rich source of protein, calcium, iron, potassium, and vitamins B5 and B6. Compared to curd, yoghurt contains less lactose so people with lactose intolerance preferred them more.
On the other hand, curd contains more lactose as it is prepared from fresh milk. It is also a rich source of protein, calcium, phosphorus, iron and vitamin B6. It helps to regulate digestion.

Yoghurt


3.As far as health is concerned, both have their respective preferences.
Yoghurt contains high probiotics so it helps maintain gut health for its beneficial bacteria content and is also preferred for weight loss. Since it contains high potassium, it is useful for people with high blood pressure.
Curd is a storehouse of good bacteria too so it helps to maintain a strong immune system. Its nutrients are absorbed quickly in the system so it is beneficial for the digestive system and can resolve digestive issues. Because of its rich source of calcium, it is healthy for bone health and has beauty benefits for hair and skin.


4.Yoghurt is a fermented dairy product, produced by standardised bacterial live strains at a controlled temperature so available in different flavours and different textures. It cannot be made at home. Since it is commercially produced, it can be fortified with vitamins and has high probiotics. It has usually a mild tangy taste.
Curd is made from fresh milk, by adding an acidic substance like lemon or vinegar or adding a spoonful of curd from the previous batch. So, it can be easily prepared at home. Homemade curd can retain more amount of lactose due to slow fermentation. Depending upon the length of fermentation, it can taste either mild soreness or may have a strong tang.

Curd


5.The debate of which is better is irrelevant as both of them are dairy products with great health benefits. The key difference between curd and yoghurt is the method of preparation. Depending upon the preferences in taste, texture and flavours, people may prefer either of them. For individuals with lactose intolerance, yoghurt is preferred as it contains less lactose. For people who prefer thicker consistency and texture, yoghurt is strained from the liquid to make it thicker after fermentation. Greek yoghurt is a thicker and creamier version as it is strained multiple times. On the other hand, curd is low in calories and preferred for people with cholesterol, obesity and hypertension.

Thanks for reading 🙏

Peace and love 💐