Tag: weight loss

10 facts to know about Matcha 🍵

by drjurisharma, posted in brain, cognitive health, emotional health, Food, life, nature, physical therapy, pain, body aches, spinal,, spiritual, Uncategorized

Hello everyone! Have a wonderful day ✋

1. Matcha is powdered from processed green tea leaves which originated in East Asia, now widely produced in Japan. Back in the 16th century, the method of preparing matcha tea and serving became a ritual among Zen Buddhists. From then onwards, the Japanese Tea Ceremony has become widely popular, not only in Buddhist monasteries but also among the common people.

  1. The scientific name of the plant Camellia Sinensis from which matcha is derived, is a shade- grown green tea plant usually covered from direct sunlight to ensure slow growth. The slow growth results in a darker shade of green, which is a high level of chlorophyll. This type of harvest technique causes more production of amino acids threonine and caffeine.
  2. Matcha is highly rich in antioxidants due to its high amino acid content. So, regular intake can prevent free radical damage in the body and can prevent the occurrence of chronic diseases. The tea flavonoids have anti-inflammatory properties too.
  3. Studies have shown that since matcha contains high levels of caffeine and L-threonine, it is highly beneficial for brain functions. Regular consumption can improve the memory, alertness and focus of the mind.

5.Some research studies have shown that regular intake of matcha helps in the prevention of cancer. But, further studies are still required to have concrete proof. As matcha is rich in catechin, more precisely Epigallocatechin-3-gallate (EGCG), is found to have high anti-cancer properties. It also improves the efficacy of certain chemotherapeutic drugs.

6.Matcha tea has great skin health benefits. Regular intake or adding topically as a skin care mask can give healthy glowing skin. It can also be used for its therapeutic benefits for skin conditions like psoriasis, keratosis, rosacea and wound healing.

7.Matcha is good for the prevention of cardiovascular diseases. Studies have indicated that the presence of EGCG, which is rich in catechin has many therapeutic properties such as anti- atherosclerotic, anti-myocardial infarction, anti-cardiac hypertrophy, anti-inflammatory and also anti-diabetic. It aids in weight loss too.

8.Matcha tea which is organically grown is safest. Sometimes, inferior or poor-quality matcha tea may contain excess of pesticides and lead which may cause harmful effects on the body. So, the reputed quality of matcha tea is only recommended.

9.According to the US Food Drug Administration, a daily intake of not more than 400mg is recommended. Excess intake may lead to caffeine overdose which causes side effects like anxiety, fast heart rate, insomnia, headache and nausea.

10.Matcha tea is usually taken as a warm beverage. But, because of its immense popularity, matcha is served as a Latte, in ice-cream, cocktails, sodas, cookies, pancakes and so on.

Thanks for reading.

Peace and love 🙏

10 truthful facts for widely consumed French fries 🍟

by drjurisharma, posted in brain, cognitive health, deep fried food, emotional health, Food, french fries, life, physical therapy, pain, body aches, spinal,, potato, Uncategorized
  1. French fries have been the most popular and widespread available fast food around the globe. Unlike its name, it was originated in Belgium. Regardless of its popularity, it has been proven time and again as one of the unhealthiest foods on the planet. Deep-fried potatoes are not only rich in starch content but also fatty due to being heavily fried in oil. They are instant sources of starch so are easily available for a quick bite. Frequent eating of this junk food is a potential risk of cardiovascular and metabolic diseases due to their high glycemic index.
  2. According to The American Journal of Clinical Nutrition, consuming french fries not only multiplies the health risk but also increases the risk of early death. Adding to that, you start gaining weight and weaken the immune system by destroying your healthy gut microbiome with unhealthy flora.

3. Nutritionally stated, potatoes are a good source of antioxidants, carotenoids, flavonoids and phenolic acid. Also, it is loaded with fibre content, vitamin B6, and minerals and is gluten-free. But, what makes fries calorie-dense is due to the deep frying technique to make them crispy. As a result, the nutritional content is damaged. Due to high calories, obesity is directly linked to consuming fries and junk food.

4. Studies show that fries are prepared with saturated fat which is metabolized at a much slower rate than protein and carbohydrate in the body. So, people are most likely to get stomach issues. The saturated fat further increases the bad cholesterol in the body which elevates the risk of atherosclerosis, heart disease and stroke.

5. To pile up the adverse effects of consuming fries regularly can weaken the immune system, and gut health making us vulnerable to diseases and inflammatory conditions including cancers. The hydrogenated fats used in fries can likely lead to foggy brain, dementia and Alzheimer’s disease.

6.Research studies have found that when potatoes are deep-fried, a compound named acrylamide is formed which can be directly linked to mental health issues like depression and anxiety. In today’s time, fries are consumed more by the younger generation compared to older ones, making them more vulnerable to mental health issues like depression and anxiety.

7.Moreover, fries contain a high amount of salt which makes them even worse. The high salt content can lead to a high risk of hypertension, heart disease, stroke and kidney disease. In addition to that, tomato ketchup, different varieties of sauces, and mayonnaise make them even more unhealthy due to artificial flavouring agents and other processed ingredients.

8.According to some studies, are french fries can be label as ‘death food’? No not exactly because most meals in restaurants are still served with fries as a meal accompaniment. Eating them for once a while or once a month in a small portion is not harmful or the effect on health is negligible. But, having them 2-3 times a week in large quantities will most likely lead to chronic diseases like diabetes type 2, heart disease, stroke, and inflammatory conditions which may cause death risk.

Sweet potato fries

9.To make them healthier and still have the experience of having french fries, opt for a healthier version like the baked ones. A thicker version of fries can be opted to reduce the fat content, fried in olive or cannula oil. More over, having them with a healthier meal mate like salad, chicken or soup is another good idea. Sweet potato fries are healthy too.

10. Actually, not just french fries, but all deep-frying foods which are available and widespread have a high risk of developing chronic diseases like heart disease and stroke. Frying damages the nutrients, antioxidants and protein naturally available in the food item. Moreover, the frying medium of oil adds to the trans fat, acrylamide which further multiply the health hazard. The best thing to do is to avoid them completely or have them rarely. Once in a while is quite okay.

Thanks for reading.

Peace and love 🙏

10 facts about Orexin 🧠

by drjurisharma, posted in brain, cognitive health, emotional health, Food, life, Orexin

Hi everyone ✋

1.The lateral hypothalamus and prefrontal cortex produce a hormone called Orexin, also known as hypocretin. It is produced in two forms like Orexin A and Orexin B. It has various functions related to Central Nervous System. It helps in regulating important functions like sleep-wake cycle, arousal state, energy homeostasis, feeding behaviour, emotions, mood and cognition.


2.Sleep: Orexin is usually released in the daytime and keeps us awake. It stimulates those neurons which in turn help in the release of neurotransmitters like serotonin, dopamine and nor- epinephrine. In case of individuals with orexin deficiency, are usually diagnosed with narcolepsy, insomnia, sleep imbalance, daytime sleepiness and cataplexy.


3.Stress regulator: Orexin is highly responsive to environmental stimuli and our mood. When in stress situations ,the orexin neurons stimulate the body’s response to increase heart rate, blood pressure and disturb the resting state.


4.Obesity: It is a result of the influence of orexin-producing neurons on energy metabolism.Orexin deficiency in the body can lead to slowing down energy metabolism, physical inactivity, and excessive weight gain, even if the calorie intake is low.

5.Mood: Orexin has an influence on mood through its impact on the hippocampus. Abnormal orexin activity has been related to mental health conditions like depression, PTSD, anxiety and addiction. Deficits in orexin influence can result in hippocampus problems such as learning disability and memory deficits, as it also promotes the development of neurons in the hippocampus.


6.Narcolepsy: Orexin helps us stay awake during the day. So, people with orexin deficiency suffer from narcolepsy. They have daytime sleepiness and sleep paralysis. Mostly, these type of individuals can also suffer from cataplexy. The person is unable to move for a short time even if he is awake or about to fall asleep. It is usually occurs in a conscious state of mind and triggered by strong emotions like being angry, or laughing.

7.Alzheimer’s Disease: Several studies show that orexin has direct connection with sleep, cognition and as a stress regular. So it does play a significant impact on Alzheimer’s disease pathology. An increase level of orexin has been found in cerebrospinal fluid of people with Alzheimer’s. So, they usually have circadian cycle disorders, daytime sleepiness and cognition problems. However, researches are still going on for further prospectives of using orexin antagonist receptors as a potential treatment alternative.

8.Heart: Lack of sleep and insomnia have a direct impact on cardiovascular health and hypertension. Studies show that increased levels of orexin stimulation can elevate blood pressure and heart rate. Both orexin A and B receptors have a direct role in the regulation of sympathetic nervous system. Therefore orexin antagonist receptors might be a therapeutic option for hypertension.

9.Orexin levels: High levels of orexin may lead to sleep disorders, stress prone and eating disorders. But lack of orexin or loss of orexin in brain injury may lead to narcolepsy or other sleep disorders. The normal level of orexin found in cerebrospinal fluid in a healthy individual is around 250 – 500 pg/ml.

10.Food: Optimal level of orexin can be provided in a healthy individual by regular intake of fermented food like pickles or sauerkraut. Having excessive sugar or carbohydrate rich food can inhibit orexing production.

Thanks for reading.

Peace and love 🙏

10 facts of Chicory roots 🪵

by drjurisharma, posted in brain, cognitive health, emotional health, Food, life

Hello everyone ✋


1. Chicory is a tuberous herbeceous root, usually grown in winter. Though it is a native herb from Europe and Asia, but nowadays it widely grown in many areas for its health benefits and as a herbal remedy.

2. Chicory roots are a good source of carbs, minerals, and phytochemicals, including flavonoids. It has been utilized as herbal medicine for generations due to its high nutritional value. Research have shown that it has anti-inflammatory, antibacterial, and antioxidant properties.

3. In modern days, many of its benefits has been scientifically proven. Chicory root is rich in inulin which is a fructose rich fiber and acts as a prebiotic. It promotes growth of healthy bacteria in the gut. Since, it is undigested in the gut when consumed, so it can act as a laxative and relieves constipation.

4. Studies have shown that chicory can contribute to lower blood sugar and helps in insulin resistance. Therefore, it can be an aid in the treatment of diabetes.

5. Other list of benefits of chicory roots are it can promote the weight loss process, improves liver health, boost kidney function by its diuretic properties and may help in treating candida and eczema.

Chicory coffee

6. Since chicory roots are naturally caffeine free, so they have widely been used as a coffee alternative to reduce the intake of caffeine. Repeated consumption of coffee may lead to excess caffeine intake which in turn can cause issues like increasing the level of cortisol and stress.

7. Extensively used method of including chicory in diet is by blending with coffee as chicory coffee, or as herbal tea. It is also integrated in cereals, protein bars and other food items.

8. Like any other food, Chicory roots also have it’s share of side effects like over consumption can lead to allergic reactions, skin rashes, GI symptoms like discomfort, diarrhoea and gall stone.It is contraindicated during pregnancy and lactation.

9. As there is no specific doses of daily consumption of chicory, generally having around 5 gram of inulin in 500ml of chicory coffee in regular diet may not lead to any adverse effects. However, a Physician’s or an expert advice is recommended.

10. Chicory roots have been in ancient cultures for ages as a herbal medicine. History says that it has been in use as a healthy beverage for many centuries for its health benefits.

Thanks for reading.

Peace and love 🙏

10 hard facts about Taurine 🙌

by drjurisharma, posted in brain, cognitive health, eyes, Food, life, taurine, Uncategorized

Hello everyone ,

1. Amino Acid :Taurine is found naturally in our body. Chemically, it’s an amino acid or more precisely amino sulphonic acid. Since it is naturally available in the body, it plays a significant part in different bodily functions like metabolism, immunity, nervous system, electrolyte balance, biliary system.

2. Nervous system :Taurine as an abundant amino acid support building up the nervous system, helps in storing memory. As ageing progresses, it’s bodily reserve reduces with age. Due to its decreased levels can be responsible for neurodegenerative diseases like Alzheimers’ or memory deficits.

3. Liver :The liver is supported by taurine mainly to break down cholesterol into bile salts. Bile salts play a crucial role in the digestion and metabolism of fat in the body.

4. Lifespan: Researches show that high taurine levels do have anti-aging effects. From its lower levels contribute to inflammation, diabetes, obesity, hypertension, so, with improved levels of taurine, these risk factors are significantly reduced. Food supplementation of taurine and exercise do contribute to the lifespan.

5. Cell protective agent: Taurine plays a vital role in regulating cell volume, calcium homeostasis, sweeping free radicals and stabilizing the cell membrane.

6. Heart : Studies show that taurine reduces the risk of heart failure by lowering the progression of atherosclerosis. It has a potential vasodilating effect. Taurine supplement in people who have a history of heart failure shows lower levels of cholesterol. Low Taurine levels may be a significant factor in the development of cardiomyopathy.

7. Eye :Studies have shown that taurine is abundant in the retina of the eye. Reduced levels of taurine is linked to eye disorders like glaucoma, retinal degeneration like diabetic retinopathy.

8. Muscle :Studies show that taurine helps to improve muscle power and strength. Taurine appears to help restore muscle injuries, damage, pain and reduce progress in people with muscular dystrophy.

9. Food : Taurine is found in dairy and high sources are mainly meat, chicken and fishes. As for plant based diet, seaweed is a good source of taurine.

10. Dosage : Taurine supplementation is not usually recommended as it is naturally available in the body and in our diet. If prescribed clinically, evidence shows that consumption of 3 gms per day works well without the risk of side effects. Taurine has also been an essential component in energy drinks in case of physical performance. Some infant formulas contain taurine because it is not naturally found in babies as it is in adults.

Thanks for reading.

Peace and love 🙏

10 quick facts of ginger🫚

by drjurisharma, posted in brain, cognitive health, Food, life, nature

Ginger is an ingredient common to our cuisine for centuries. It is widely used in most of the culinary dishes. Besides adding the zing in our taste buds, it has immense medicinal and health benefits.

  1. Ginger contains gingerol that imparts its unique taste and flavour to cooking. This compound gingerol is a natural antioxidant and anti-inflammatory. Hence, ginger helps to cure common cold, flu, seasonal rhinitis and fungal infections.
  2. Previous studies have shown that ginger has played an important role in controlling blood sugar levels in people with type 2 diabetes. Researches also show that regular intake of ginger helps to reduce the levels of LDL cholesterol and triglycerides, thereby reducing the risk factors of cardiovascular diseases. It is also effective in weight loss.
  3. Ginger is highly effective against swelling, itchiness and minor skin allergies such as hives. Having ginger juice along with jaggary powder can be consumed to reduce skin allergies and itching.
  4. Ginger is an effective pain reliever. Consuming ginger slices or ginger juice can help to reduce joint pain, body ache and earache.
  5. Consuming ginger or raw ginger juice has helped in improving many digestive issues. Eating raw ginger slices before a meal will help to stimulate digestion and improves the appetite. A person having indigestion, belching, bloating will be relieved after having ginger juice along with lemon juice or ginger slices. Problems like nausea, vomiting, diarrhea can all be relieved after consuming ginger. So, it can be used during Morning sickness. People taking chemotherapy may use ginger to alleviate post-drug side effects.
  6. Ginger is very effective when used freshly, but also beneficial when consumed as a powder for juices or tea. A common spice used in various cuisines.
  7. Ginger is effective against degenerative diseases like multiple sclerosis, Parkinson’s disease, Alzheimer’s disease due to the presence of compounds like 6-gingerol and 6- shogoal.
  8. Ginger is grown especially in tropical areas. Ginger roots are mainly used for cooking and healing purpose. It can be stored in dried or powdered form for a long time. Ginger supplements are available in capsules or liquid extracts. Ginger oil as essential oil is used in beauty products.
  9. Ginger is rich in dietary fibre and in vitamins like B3, B6 and C. It is rich in folate, magnesium, phosphorus and zinc.
  10. Ginger is usually safe, but it must be used in moderation as part of a healthy diet. Too much consumption or concentrated higher doses may lead to heartburn, stomach upset or loose motion.

Thanks for reading.

Peace and love 🙏

10 rules of clean eating 🙌

by drjurisharma, posted in life, nature

Hello everyone! Have a wonderful day 🙋🏻‍♀️

Courtesy: Prevention.com (Pinterest)

Thanks for reading.

Blessings and much love to all 💐

Insulin Resistence : 6 ways to reverse naturally 🙌

by drjurisharma, posted in life

Hello everyone ! Have a wonderful weekend 🙋🏻

Why is insulin so important? Insulin is the hormone which is secreted by the pancreas, which regulates the blood glucose level at every single point in time. In a typical scenario, whenever, we eat a meal comprising of macronutrients carbohydrate, protein and fat, the body breakdown the carbohydrate portion instantly to provide energy. The blood glucose level gets spiked up—insulin releases which help the body cells to take up the glucose. And the remaining part is transported to the liver which is stored as glycogen. The insulin also helps to keep the protein and fat stored in the liver. By this way, insulin helps to maintain the blood glucose level in the bloodstream.

Insulin resistance is a state in the body, when the body cells do not respond to the hormone insulin, as a result of which the cells are unable to utilise the glucose in the bloodstream. So, the blood glucose level as well as the blood insulin level rises. Nowadays, insulin resistance cases are on the rise. Many patients can even remain undiagnosed. Such condition can lead to a host of problems like weight gain, obesity, high cholesterol, belly fat, high blood pressure, type 2 diabetes, polycystic ovarian syndrome and breast cancer.

Common symptoms are :

1. Hunger after eating: As the body cells are unable to take up the glucose in the blood due to unresponsiveness to insulin, the body cells remain starved despite a high level of glucose in the bloodstream. So, the person feels hungry even after having a hearty meal. Your sugar cravings are more. You tend to be craving for more carbohydrate-rich foods.
2. Frequent urination: Because the insulin is not regulating the blood sugar properly, the kidneys have to make more urine to eliminate the excess blood sugar. You have the urge to urinate more frequently.
3.Thirsty always: When you are flushing urine more frequently, you are going to be thirsty more.


4. Abdominal fat: There usually is a deposition of fat around the abdomen, waistline.
5.Swollen ankles: Insulin causes the kidneys to retain salt and water as a result of which you may notice swollen ankles.


6.Dark patches: Due to high insulin level in the bloodstream, you may see dark patches in the neck, armpit and groin.


7.Skin tags.
8.Irregular menstrual cycle: Insulin resistance state influences other hormones in the body. In the case of women, there is an imbalance in the sex hormones and result in PCOS (polycystic ovarian syndrome). A vicious cycle sets in.

A blood test can diagnose insulin resistance state, namely, the blood glucose level (the fasting and postprandial), glucose tolerance test and Glycosylated haemoglobin test.

Some natural ways to lower the blood insulin level:

1.Losing weight: We need to make efforts to lose weight by adopting an active lifestyle and a low carbohydrate diet. It will help the body to slowly breakdown the reserved fat to utilise for energy sources. We should have more high fibre vegetables (non-starchy veggies), nuts, seeds, avocados, healthy fats like omega-three fatty acids, saturated fats like coconut oil, olive oil, eggs and butter.
2. Fasting: Fasting for at least 12 -16 hours will lower the blood insulin level and the blood glucose level. It will stimulate the breakdown of the fat reserve for the energy sources.


3.Intervals: Eating in intervals with a gap of 4-6 hours in between and altogether avoiding snacking.
4. Exercises mainly, high intensity or weight training helps to increase the sensitivity of muscles towards insulin. It also stimulates the use of glucose without the help of insulin.


5. Stress reduction: Stress increases the blood cortisol level, which in turns cause a high insulin level. So reducing stress by practising mindfulness, try walking in nature, yoga and meditation. Reducing stress by letting go of anger, hatred, fear, frustration or any trapped emotions.


6. Sleep: Sleep deprivation causes excess blood glucose level, which in turn increases a high insulin level. This elevated insulin level influences the other hormonal cycles.

Some low carb vegetables and fruits that can keep the blood sugar and insulin level low:
Green leafy vegetables like spinach, lettuce, kale
Aubergine
Avocados
Cabbage
Broccoli
Cucumber
Radishes
Green beans
Cauliflower
Mushroom,
Tomatoes
Paprika


Fruits like watermelon, oranges, berries like strawberries, raspberries,

Thanks for reading.

Blessings and much love for all 💐

 

 

 

 

 

International Yoga Day , 21st June 🙌🧘🏻

by drjurisharma, posted in life

Happy International Yoga Day !

Thanks for reading.

Blessings and much love to all 💐

Autophagy: What is it, and how to induce it?🙌

by drjurisharma, posted in life

Hello everyone! Have a wonderful and safe day 🙋🏻

img_0867

The term “autophagy” means eating thyself where “auto” is self, and “phage” is eating. The name has been there in medicine since the 19th century. But the term became quite popular among the medical community in around 2016 when Japanese researcher Dr Yoshinori Ohsumi won the Nobel Prize.

Physiologically, the term means that the body has a natural capacity to eat and clean out the debris, junk and all the unnecessary components in the cells and recycle them as newer and healthier ones for smooth functioning. It’s a form of self-preservation process that the body has an innate capacity. In this way, the toxic, inflamed cells in the body which are responsible for chronic diseases are to be recycled and self preserved to healthier cells. The ageing process slows down, the body weight can be maintained. The process is possible in case of all cells in the body, including brain cells, heart, liver, lung, kidneys and all.

img_0868

This is a natural phenomenon, which the body is capable of undergoing. But due to various factors, this bodily process isn’t so effective as it should be. The reasons are manifold like for the continuous binging of food, adopting an unhealthy lifestyle and choosing the wrong food items (high calories) to eat and so on. So, in many individuals, the process either slows down or work at a very minimal level. Therefore, there are vast dumping of debris and toxins in the cells leading to various chronic conditions like obesity, diabetes and cancers. Autophagy has received much public attention these days for its capacity to prevent diseases like cancers. But, more studies are required in this area.

img_0869

In an individual with a high carbohydrate intake of calories 300 to 500 calories/day, the process remains less effective. So, people are mainly adopting the Keto diet and lifestyle. Consuming food with healthy fats and a minimum level of carbs with increasing physical activities and short intervals of fasting induces ketosis in the body. Ketosis causes the body to use the fat reservoir for energy sources instead of carbohydrate as there is a minimum intake of sugar. Usually, the keto diet can be useful in weight loss and fat reduction, or muscle building process. Staying in ketosis can ignite the process of autophagy faster in a short interval of 12 hours.

Specific ways to ignite the process of autophagy are:

img_0874

1.Sleep: Adequate quantity of sleep daily of at least 8 hours a day is beneficial. But more than the number, the adequate quality of sleep matters. Sleep accentuates the lymphatic flow between the neurons and fastens the cleaning process of neuronal debris and plaques. So, every day you get up with a clean brain, not only helps in smooth cognitive functioning but also fewer chances of ageing disease like dementia, Alzheimer’s and Parkinson’s disease. Sleep not only promotes autophagy in the brain but also in all somatic cells, thereby cleaning toxins and debris throughout.

img_0870
2. Adopting a ketogenic diet: Not changing the diet regime drastically from high carb to low carb and high fat. Because, it may cause severe outcomes like low blood sugar, electrolyte imbalance and fatigue. Instead, keeping in mind, the body’s tolerance level, slowly making changes by lowering the intake of carbs in the diet up to 50 calories/day. Incorporating more healthy fats in the diet of 80% of the entire daily intake of at least 2000 calories/day can give good results in the body. The body slowly ignites the natural process of autophagy faster, which takes a long time with a carbohydrate-rich diet. If you want, you can get more information about adopting ketogenic diet: Click the link https://481cb43mpgt7wbgmt08k1v3k18.hop.clickbank.net/

img_0871
3.Intermittent fasting: This is itself a vast topic to discuss. It means that scheduling the meal timings in a day in between fasting intervals. The fasting period can be 8-10 hours to 14 -16 hours a day. There are some extreme methods of fasting, necessary for specific parameters to target. But for regular individuals like you and me, an early dinner or sometimes skipping a meal or fasting, a single day can be constructive. Early dinner can give us fasting of at least 10 hours every day. If you want, you can get more information on intermittent fasting : Click the link

https://ca5fc89pxgpyy9ofji3dmj4p5z.hop.clickbank.net/

img_0873
4.Exercise: Heavy intense training and practice do more harm than good. Instead, it is wise to adopt interval training, to stretch, walking, yoga is all beneficial.

Thanks for reading.

Blessings and much love💐