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Silent Sunday 💚
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Tag: wellbeing
10 facts: Sleep wake cycle linked to cortisol 👐
1.Cortisol is a stress hormone released from the adrenal glands, which is ideally secreted during a fight-or-flight response. However, in today’s world, our daily lives are filled with stressful situations, such as competition, comparisons, peer pressure at work, negative people, and relationships stress. As a result, cortisol is released not just in short bursts but remains chronically elevated. This persistent high level of cortisol keeps the body in a constant state of stress, leading to chronic inflammation, sleep problems, and various diseases.
2.Cortisol plays essential role in the body for survival. But when cortisol is elevated for a longer period of time can lead to health issues like weakened immunity, metabolic syndrome and mental health issues. The functions of cortisol are :
– Maintaining blood pressure
– Elevating blood sugar levels
– Regulating the circadian rhythm
– Facilitating the utilisation of energy from carbohydrates, proteins, and fats
– Reducing inflammation
3. Sleep-wake cycle follows a synchronised rhythm with the night and daytime. During the sleep phase, the body goes through different stages, such as:
• Non-REM stage: The phase where the body and mind, being awake, slowly move to a calmer state before falling asleep. Followed by a stage where the body’s core temperature drops, brain waves slow down. After this, a stage emerges where the heartbeat, breathing, and brainwaves slow down, entering a deep state of relaxation.
• REM state: This stage occurs normally after the deep sleep phase. In this phase, people have vivid dreams, and intense dreaming appears. There is weakened muscle activity similar to temporary paralysis. This stage is important as the brain is cleaning out the buildup of waste and toxins.
4. HPA axis: The hypothalamic-pituitary-adrenal axis is responsible for the neuroendocrine regulation. Hormones like melatonin and cortisol from the HPA axis modulate the sleep-wake cycle. When there is disruption of this axis disturb the sleep cycle. Studies show that there are reciprocal interactions between sleep regulation and the HPA axis. Stressful situations like PTSD, emotional trauma, and chronic workload can lead to long-standing sleep issues like insomnia, sleep deprivation, and lack of restorative sleep, which in turn lead to disruption of the HPA axis and vice versa.
5. The HPA axis and sleep have a significant interconnection. Good quality sleep, deep sleep causes an inhibitory effect on the HPA axis, whereas hyperactivation of the HPA axis leads to overload of glucocorticoids, wakefulness, and loss of sleep. Sleep disorders related to HPA dysfunction are:
•Insomnia is a common sleep disorder which is found to have a connection with an increase in ACTH and consistent cortisol levels and arousal of the central nervous system.
•Obstructive sleep apnea or daytime sleepiness has been associated with elevated pro- inflammatory cytokines, IL-6 and TNF.
6. Elevated cortisol level: Studies show that sleep deprivation has a direct connection to elevated cortisol levels, long hours of wakefulness in the daytime, glucocorticoid overload, and disruption in the HPA axis. These directly affect the well-being of the individual and increase the risk of obesity and type 2 diabetes. Other symptoms of elevated cortisol levels are:
• Weight gain
• High blood pressure
• Weakness of bones
• Muscle weakness
7. Cortisol level: Normally, there is a spike of cortisol level in the morning, known as the awakening response, and it continues for about 60 minutes thereafter. Then, gradually the level-starts dropping and reaches the lowest level towards the evening/midnight. The factors which can affect the cortisol levels are:
• Stress
• Disturbed routine sleep schedule
• Morning light may cause the surge
• Cushing’s syndrome
8. Stress and cortisol level: Cortisol is a steroid hormone which is released from the adrenal glands in the body’s response to stress. Cortisol also releases sugar from the liver to combat stress. In addition to this, sleep and stress are also closely linked. Prolonged stress can lead to sleep disorders like acute insomnia. The types of stress when cortisol is secreted are:
•Short-term stress
•Long-term stress
•Trauma, both psychological and physical.
9. Food and cortisol: Certain foods can support gut health, reduce stress and lower the cortisol level naturally:
• Whole grains and natural fibres – Whole grains are rich in polyphenols, which can support gut health and reduce stress and cortisol. Fibrous foods like vegetables, fruits, and berries contain both polyphenols and antioxidants that help reduce cortisol levels.
• Dark chocolate (70 – 80%) – Flavonoids in dark chocolate can lower the stress response and cortisol from the adrenal glands.
• Green tea contains polyphenols, catechins, and L-theanine, which can lower stress reactivity.
• Probiotics/Prebiotics are linked to healthy gut health, reduce stress and cortisols.
• Healthy fats in nuts, fatty fish, and seeds rich in omega3-fatty acids reduce stress and support mental health.
• Water – Consuming water throughout the day prevents dehydration and controls the cortisol level.
10. Natural habits that can keep the cortisol level under control:
• Good sleep routine – Firstly, keep away from cell phone or any kind of distraction at least 1 hour before bedtime, avoiding alcohol, caffeine intake and nicotine 5-6 hours before bedtime, maintain a bedtime schedule; going to bed and waking up the same time every day is important for sleep hygiene.
• Daily routine exercise, nature bathing, walking or any kind of physical activity.
• Practise deep breathing techniques like Pranayama, mindfulness breathing, Meditation, yoga, tai-chi.
• Maintaining your mental health by managing your personal relationships, staying away from negative people and a negative environment, cultivating hobbies, laughing, and listening to music.
• Spirituality – believing in spiritual faith, attending spiritual workshops, meditation, community spirit, kindness /charity /voluntary works, helps maintain cortisol levels.
Thanks for reading.
Peace and love 🙏
Wordless Wednesday 🍃
Peace and love 🙏
10 facts:Microplastics/Nanoplastics impact on human health 😢
1. Microplastics are small plastic particles, less than 5mm in size, while nanoplastics are extremely small, less than 100 nanometers, and are found in the whole environment, everywhere, in the air, water, and soil. The greatest impact of these small particles on aquatic life has been a trending topic in recent times. The potential hazard to human lives is a great concern, too. Microplastics come from many sources. Tiny particles produced from polyethene plastic are used in many cosmetic products, even in health products, as an exfoliate. Plastic pollution is seen in both food and drink product packaging, the most hazardous being the bottled water. The direct effects of plastic particles, especially chemicals like BPA, on human health are still the subject of ongoing research widely carried out.
2. Microplastics have been used in many industrial and cosmetic products as microbeads. They are also used in toothpaste, as vectors for drug delivery, cleaning agents, plastic packaging in food and drinks, and manufacturing products. Some examples of primary and secondary uses of microplastics:
• Personal care /cosmetics like toothpaste, facial scrubs, and cleansers.
• Agricultural products are used as coatings in fertilisers and in seeds.
Industrial products such as paints, textiles, tyre materials, and many types of machinery.
• Sports like synthetic turf.
• Secondary microplastics are released from packaging and fragmentation of bottles, bags and debris, produced by fragmentation and weathering due to exposure to UV lights, weather and mechanical activity.
3. Microplastics as a global threat has become an issue of grave concern because of their impact on all compartments of the environment, that is, air, water and soil. The most common concern is the food packaging on major food items such as mineral water, drinks, dairy, snacks, meat, fish, and frozen products. The contact of contamination is between the food item and the container/ the outer package is actually the cause of mutual transfer between the content and the plastic. Besides these, microplastics are also found in sediments in freshwater, the ocean, soil ecosystems, and on beaches, becoming a threat to not just humans but also other life on earth, including aquatic animals.
4. Microplastic pollution: Over the years, the growing presence of microplastics in the environment has increased day by day. The microplastics have high polymer content, so they remain non-perishable, non-degradable in soil, and insoluble in water. The direct impact on humans can be:
•Consumption of bottled water and plastic packaged drinks.
•Food packaging of different items.
•Indirect effect of microplastics from consuming aquatic foods like seafood, fish, and crustaceans.
•Personal care items like fabrics ( sportswear), toothpaste, face scrubs, and exfoliating products through micro beads.
•Industrial products.
5. Accumulation in the human body: Microplastics/ Nanoplastics easily accumulate in the human body through different sources :
• Ingestion through the food supply chain.
• Inhaled through air pollution.
• Ingested through drinks and water.
• Microplastics can enter the human body through dermal contact via sweat, wounds, an indirect route like unfiltered sewage plant, seawater, and seafood.
6. Recent studies have detected microplastics/nanoplastics in different human tissues and organs, including the brain. Traces are found in blood, liver, kidneys, lungs, and saliva. They mainly enter into different organs and tissues through the respiratory and gastrointestinal tracts. Nanoplastics, which are even smaller ( less than 1micrometer ), are more dangerous as they can infiltrate the human cells. Microplastics have also been found in human breast milk, placenta, meconium, and an infant’s first stool.
7. Impact on human health:
•Oxidative damage: Microplastics can cause oxidative damage, DNA damage and changes ingene activity.
• Reproductive effects can be ovarian scarring, low sperm count, and metabolic disorders in offspring.
• Deposits of BPA, phthalates, and heavy metals can cause damage to the brain, nervous system, reproductive, gastrointestinal and respiratory systems.
• Other effects can be inflammation, cell death, changes in hormone and lipid metabolism, and an altered gut microbiome.
8. Research shows that potential health risks due to absorption, inhalation and ingestion of microplastics and nanoplastics are an alarming public health issue. The most important key effects can be:
• Regular or frequent exposures can cause chronic inflammation in the gastrointestinal system, endocrine disruptions, and a weakened immune system.
• Accumulation in the respiratory system can cause lung inflammation, chronic asthma, chronic obstructive lung diseases and lowered lung function.
• The reproductive system can be affected, leading to low sperm count and infertility.
• Accumulation in organs like the liver, kidneys, spleen, and placenta can lead to scarring and functional irregularities.
• Increased risk of cancers and cardiovascular issues.
9. Supporting the body’s natural detoxification process can be useful in removing microplastics to some extent. Some of the proven ways by which microplastics can be removed from the body are:
• Drinking plenty of water helps flush out toxins.
• Sweating it out by physical exercise, running, or walking.
• Consumption of gut-healthy food like fermented food, prebiotics and probiotics.
• Antioxidant-rich foods like flaxseeds, chia seeds, berries, and cruciferous vegetables.
• High fibre vegetables for forming bulk and binding the waste to be disposed of from the body.
10. The use of plastic is a global environmental hazard which has been taken seriously worldwide. Some important steps taken are:
• Minimal use of plastics in food supply chains and industrial uses.
• Use of plastic alternatives like bamboo, wood, seaweed, metal, and glass packaging.
• Replacing household items like/with silicon food bags, ceramic, glass utensils, stainless steel containers, wooden utensils.
• Using reusable materials derived from sugarcane, wheat, seaweed, packaging materials like cardboard, paper, plant-based wraps, and foams.
• Natural fibres like jute, organic cotton, and wool.
• Extensive research for the environmental clean-up of plastics and recycling plastics is ongoing in many countries. Plastic-eating bacteria (Ideonella sakaiensis), microbes like Pseudomonas, and Bacillus have been identified which have biodegradable capacity to break down plastics.
Thanks for reading.
Peace and love 🙏
Silent Sunday 🍃🌞
Peace and love 🙏
10 facts: Why mitochondrial health is of crucial importance?
1. Right from the biology textbooks in school, to higher levels of studies and research, the importance of mitochondria has been highlighted time and again. As previously mentioned, mitochondria are known as the ‘powerhouse’ of cells. They are the centre of energy production, metabolism, crucial for cellular functions, ranging from cellular activities, regulating vital functions and including cellular death. In other words, they are critical in maintaining overall health, preventing various diseases and increasing longevity.
2. Mitochondria have their own DNA and undergo a constant process of damage, repair, replacement, and distribution within cells of the body. Through mitochondrial dynamics, a damaged component or an impaired mitochondrion can be replaced, mitochondrial quality can be controlled, and mitochondrial functions can be maintained, thereby preventing disease processes and promoting overall health and well-being. So, continuous mitochondrial dynamics play a pivotal role in maintaining good health on the cellular level and overall longevity.
3. Mitochondria are an integral component of a cell that carries out a series of functions like cellular metabolism, energy production, fission, fusion, mitophagy, ion homeostasis, senescence and cell death (apoptosis). Studies have shown that mitochondrial dynamics play a pivotal role in diverse cellular functions, influencing the activation and functioning of cells and cell movement. Cell movement is the basis of vital processes like wound healing, tissue growth, the immune defence mechanism and disease-related processes like malignant metastasis. Therefore, mitochondrial health and functioning are fundamental to the body’s overall health at the cellular level.
4. Mitochondrial health impacts most of the vital systems of the body, including the immune system, bones, muscles, heart, neurological, cognitive and gut health. So, when mitochondria are dysfunctional or underperforming, the body will exhibit various symptoms like :
• Low immunity status.
• Metabolic syndrome
• Brain and cognitive disorder
• Fatigue syndrome
• Bone and muscle conditions like osteoporosis and sarcopenia.
• Inflammatory diseases.
• Chronic body pain.
5. Mitochondrial disorders are of two types: Inherited types and acquired types. Inherited Mitochondrial disorders can be caused by genetic mutations due to defective genes encoding the ETC (Electron Transport Chain) protein.
• Barth syndrome.
• Kearns- Sayre syndrome.
• Chronic progressive external ophthalmoplegia.
• Leigh syndrome.
• Ataxia.
Acquired types: Mitochondrial disease from external factors like toxins, drugs (mitotoxins), ageing, infections, inflammatory responses, secondary causes like cancer, Alzheimer’s disease, diabetes, Parkinson’s disease, long-standing COVID.
6. Symptoms of mitochondrial disorders depend on the underlying factors, such as:
•Inherited types usually affect multiple organs, such as the brain, heart, liver, and muscles.
•People may have muscle fatigue, cognitive decline, hearing loss, vision loss, and GI issues.
•Secondary types can be the consequence of the primary causes, like type 1 diabetes, cancer, mental health disorders, and heart diseases.
•Environmental factors like toxins and drugs may result in mitochondrial dysfunctions.
Acquired types may have both the symptoms of inherited types and the underlying primary cause.
7. Diagnosis and treatment depend mainly on the underlying factors, triggering causes and the primary disease. The diagnosis relies mainly on many criteria, such as clinical, biochemical, tissue, and molecular specificity of clinical and laboratory findings.Treatment depends on the family history, clinical findings, laboratory findings, and metabolic/ molecular diagnosis. Treatments are usually antioxidant intakes, regular calorie intake, exercise, and specific treatment depending on the primary disease and definite mitochondrial dysfunction.
8. Commonly used agents for the treatment of both inherited and acquired types are:
• Electron transport chain support, like CoQ10 (ubiquinol)
• Electron carrier support, such as Niacin and Riboflavin.
• Fatty acid oxidation support, Biotin L-carnitine.
• Enzyme co-factors like Thiamine, Pantothenic acid, Biotin, and Alpha-lipoic acid.
• Anti-oxidants like Vitamin E, C, L-carnitine, and CoQ10.
9. Mitochondrial diseases have no cure, but a holistic lifestyle approach can improve the quality of life. The focus is mainly on energy preservation, nutrition, exercise, and stress management.
• Conservation of energy is essential to reduce fatigue, like planning out the daily and weekly schedule, taking rest in between normal chores, using assistive devices to minimise effort, and seeking help to reduce workload.
• Balanced diet of healthy protein, whole grains, fruits, vegetables, and healthy fats. Hydration and using supplements for health support.
• Exercise may include moderate activity, such as walking, swimming, or aerobic exercise.
• Prioritising sleep, avoiding toxins like quitting alcohol and smoking, managing stress like meditation, mindfulness tools, and nature bathing.
10. In a nutshell, mitochondrial dysfunction is very complex in nature and still not completely understood. Mitochondrial dysfunction is differentiated as primary and secondary (acquired) types, and the diagnosis is again very complex. But there is the MDC scoring system, which is beneficial. Millions of people across the world suffer from some types of mitochondrial dysfunctions, which include diabetes, autism, cancer, blindness, heart, kidneys, liver or infertility issues, Alzheimer’s, Parkinson’s and chronic fatigue syndrome. Bringing out lifestyle changes can be helpful to improve the quality of life as well as mitochondrial health.
Thanks for reading.
Peace and love 🙏
10 facts behind this human behaviour: Why act of cleaning is deeply satisfying?
1. Organizing or cleaning your space, room, or home isn’t about tidiness, but being in control of a world that feels otherwise uncontrollable. It’s about a mental state with clarity, being organized and being at peace with oneself. Psychologically, the environment we live in reflects our mental state. In a world full of everyday stress, chaos, and overwhelming uncertainties, cleaning becomes a tool, a therapy to make ourselves feel organised, meaningful and at peace. Clearly, this act can help reduce stress hormones and release endorphins, which can lift the mood.
2. Many people, even after a stressful day, have a habit of cleaning and tidying their stuff after reaching home or their living space. Psychologically, when emotions are overwhelming and stressful, our brain tries to do things which are tangible, grounding, and clarifying, which makes us feel more in control. These actions give the brain a sense of relief and stability, an escape in an otherwise uncontrollable world.
3. In the brain, activities like reorganising the bookshelf, arranging the office table, cleaning and tidying the home, folding clothes in the closets, cleaning the kitchen, washing the dishes, vacuuming the floor stimulate the parasympathetic nervous system, the reward system, releasing dopamine, the happy hormone. These small acts instantly feel rewarding, light and happy. A tidy living space, home, or office gives the subconscious mind a feeling of security, stability, and organization.
4. Psychologically, on the flip side, a disorganised, messed-up space gives the mind a sense of cluttered thoughts, incoherence, ambiguity, confusion and anxiety. In an already stressful, loud world, you feel more overwhelmed, stressed, where things and people are unpredictable, uncertain and reactive. So, for a change, cleaning, organising, and rearranging makes people feel instantly happy, stable, predictable and certain.
5. Research shows that a cluttered, anxious, stressful mind raises the cortisol hormone. On the other hand, the environment we live in reflects our mental state. So, a messy, cluttered space clearly affects our mental state. The subconscious mind feels confused, lacks clarity, and is incoherent in a disorganised space. So, rearranging the room, furniture, things, clothes, books gives an instant emotional high, certainty and sense of control. The truth is, cleaning isn’t about habit, it’s about emotional regulation, choosing to change the emotional responses of stress, anxiety, chaos to stability, calmness and clarity.
6. Emotional regulation, by definition, is the ability to regulate our emotional responses from a state of uncontrolled, overwhelming situation by making behavioural changes with a healthy coping mechanism to a state of emotional grounding, stability and a sense of control. Examples of emotional regulation are deep breathing, going for a walk, journaling, light exercise and doing tasks like rearranging the books, furniture, cleaning the kitchen, doing the dishes and so on. It’s the ability to change a negative situation’s impact to a more productive and fulfilling one.
7. The strategies of emotional regulation can be summed up as :
• Recognise: Identifying the emotions like anger, anxiety, ambiguity and incoherence.
• Respond: instead of reacting negatively, changing the situation’s impact to a more productive, controlled and tangible behaviour like going for a short walk, rearranging the books on the shelf, cleaning the mess, folding clothes in the closet, cleaning or mopping the floor or any similar activity.
• Reappraisal, like changing the emotional response to more rewarding outcomes like stability, calmness, sense of control and certainty.
• Reflecting on the change of behaviour and situation gives deep satisfaction and happiness.
8. Activities like cleaning a room, realigning a corner, rearranging books, furniture, cleaning a countertop or mopping the floor are not just tidying or organising acts or behaviour but something more deeper as emotional relief or emotional satisfaction. It’s about reconnecting oneself, bringing a sense of control, stability in a world of external chaos, a stressful day or an overwhelming situation. So, for many people, organising and cleaning their home or their living space becomes a daily emotional ritual and therapeutic.
9. People who keep doing such activities, while they keep performing the acts, they also process their emotions, release the stressful thoughts, anxiety, ease the confusion, bringing more clarity and stability. In fact, by doing such activities, as the visual clutter slowly fades away by physical actions, internally, the mental clutter slowly subsides, emotions and thoughts become more under control, and thinking becomes clearer and regulated.
10. To sum it up, in a world full of uncertainties and unpredictability, organising, rearranging, and cleaning gives an instant outcome which the brain interprets as safety or being under control. When a book or a thing is placed exactly where it belongs, refolding a dress and placing it back in the closet, cleaning the otherwise dirty countertop, it’s like reconnecting with oneself, which gives the subconscious mind that instant boost or reward of comfort, safety and stability in an external world of chaos or an uncontrolled environment.
Thanks for reading.
Peace and love 🙏
10 Essential Insights on Resistant Starch and Managing Blood Sugar Spikes 🙌
1. Resistance starch is a new buzzword nowadays. But what exactly is resistance starch? Starches are a major portion of our everyday diet. They are usually found in grains, legumes, potatoes, and many other foods. Unlike simple starches, resistance starch passes through the digestive tract, the stomach and the small intestine undigested, and reaches the colon, where it is fermented by gut bacteria, like soluble fibres. Therefore, they are very gut-friendly, hence are potentially beneficial to health.
2. Several studies have identified the components of starches in different types of food, which are resistant to digestion, and can be very beneficial in the prevention and control of chronic diseases. Evidence has shown that starches present in food, which are rapidly digested, have significantly contributed to the growing risk of chronic diseases like diabetes, obesity, and colon cancer. Ongoing studies have shown that resistance starches are highly resistant to digestion by digestive enzymes like amylase in the small intestine and pass through the colon, where they are fermented by the microbiota.
3. Five types of resistance starches have been identified such as :
• Type1 : Physically inaccessible starches like whole grains, coarsely grounded grains.
• Type 2: Granular starch like raw potato, raw banana starch.
• Type 3: Retrograde starch like cooked and cooled starch.
• Type 4: Chemically modified starch.
• Type 5: Amylose lipid complex.
4. Carbohydrates are simple in structure, like white rice, white bread, cakes, or refined food items. Resistance starches are complex carbohydrates which pass through the stomach and small intestine undigested and move to the large intestine to be fermented by the gut-friendly bacteria. Some examples of resistance starches are: Brown rice, whole grains, quinoa, lentils, plantains, oats and potatoes.
5. Simple starches are digested by the stomach enzymes and are responsible for spiking blood sugar and worsening insulin sensitivity. While resistance starches cannot be digested by the stomach enzymes, they travel through the small intestine and reach the colon. In the colon, they are fermented by the microbes and produce short-chain fatty acids like Butyrate. Butyrate improves insulin sensitivity, lowers inflammation, and provides food for gut-friendly bacteria.
6. Starch Retrogradation: It is a process where gelatinised starch molecules crystallize and become resistant to digestion in the stomach and small intestine. This trick can be done by cooling the simple starches after cooking and storing them in the refrigerator. Just before eating, heat them so that the content of resistance starch can be increased. Therefore, the effect of cooling the cooked rice or potatoes, bread can decrease the post-prandial glucose and insulin spike.
7. Simple ways to have resistance starches or increase the resistance starches content are:
• Cooking the rice, potatoes or pasta, and cooling them.
• Freeze and store them in the refrigerator.
• Reheating them before consuming.
8.Pairing food like carbohydrates with protein and fat can help in controlling the glucose spike and improving insulin sensitivity. Pairing potatoes with butter or olive oil, or rice with lentils or beans, is a common example. Acidifying the meal by adding lemon, vinegar, or fermented food can lower the rate of starch breakdown.
9. Again, food orders are another important trick to improve insulin sensitivity and lower the glucose spike. Instead of having carbohydrate first, it is wiser to eat the protein like eggs, meat or fish first, followed by vegetables and lastly the carbohydrate portion. This way, it will slow down the glucose digestion. Such behavioural change while following the food order either at home or in a restaurant can help to improve the metabolic response.
10. Eating a meal and then immediately sitting down to work, using the laptop, or taking a nap can negatively impact your metabolic response. Instead, after finishing your meal, consider taking a light walk or engaging in a gentle activity like cleaning or washing dishes. These activities can stimulate your calf muscles, particularly the soleus muscle, which can quickly utilise a significant amount of glucose. By sustaining contractions, this muscle helps burn glucose, contributing to better blood sugar control.
Thanks for reading.
Peace and love 🙏
Happy Diwali 🪔
We come here with nothing. Yet, throughout our entire lifetime, we keep chasing for everything. Then, finally, we go back with nothing. This is the biggest truth.
So, it’s important to pause awhile and be in the moment. Drop the regrets of the past, worries of the future and light up the present moment freely in true spirit.
May this festival of light, remove the darkness and spark the light of your inner self. May you merge with selfless love and blissfulness of the Divine.
Wishing all of you on this auspicious occasion of Diwali, let all your homes fill with abundance, warmth and joy and hearts filled with hope, love, peace and happiness.
To you and your loved ones, have a wonderful and blessed Diwali !
God bless and Peace 🙏
10 facts to know about mouldy food ✋
1. Moulds are microscopic fungi found in the natural environment, mostly living both indoors and outdoors. They play a crucial role in breaking down organic waste in the environment. Moulds multiply through spores and are carried from one place to another or indoors as air-borne particles. Once they land in a wet, damp spot, they start multiplying rapidly. In the process of growing and multiplying, they digest whatever food, plant, animal or organic material they have been growing.
2. Moulds are multicellular and can be seen with the naked eye, unlike bacteria. They have roots and thin branches and invade the food on which they live. It produces spores which can be transmitted by air and water. It’s the spores that give the distinctive colour we see when a food item is mould-contaminated. Not all moulds are harmful, but some can cause poisoning, allergic reactions, and stomach upsets when ingested.
3.Generally, moulds are of different types and colors. Moulds can grow on food, plants, animals, damaged, rotten wood, damp building walls, and furnishings. Potential effects of moulds can be problematic to people with weakened immune systems, chronic lung disease, allergic history and metabolic diseases. Not all moulds are toxic. Species like mould Stachybotrys chartarum, which produces mycotoxins, are known as toxigenic moulds.
4. Food moulds appear as fluffy, dusty growths in various colours and can develop on different food items. They thrive on nutrients and moisture content. Mouldy food often looks green, grey, or black due to the overgrowth of spores. Moulds can damage the food, making it softer and giving it a distinctive taste and smell. Some moulds can be harmful to human health as they may produce toxic substances. However, certain foods, such as cheeses, are intentionally kept in dark environments to promote the growth of harmless moulds, which contribute to their unique flavor and texture.
5.All types of food are vulnerable to mould. Food with high moisture content are more prone to mould growth than others. Moulds need oxygen and moisture to grow and thrive, so fresh food are more vulnerable. When food items are opened in an airtight container, there too, mould can grow as air has already entered. Some mould can grow even in a dry environment. More vulnerable food items are:
• Bread
• Vegetables
• Fruits
• Meat
• Milk, cheese
• Nuts.
• Chocolate.
• Processed food.
6.Mycotoxins: It’s a type of mould produced by fungi like Aspergillus and Penicillium, which contaminate grains like rice, wheat, barley, nuts like almonds, peanuts, grapes, coffee, and meat. Mycotoxins are a potential hazard to human health, causing acute poisoning to various diseases which can affect the liver, kidneys and even cancers. Some common mycotoxins are aflatoxins (commonly in corns, peanuts), ochratoxins and fumonisins. Research shows that aflatoxins are the most commonly infested moulds grown on both food items and feeds of livestock. It is a cancer-causing toxicogenic mould, which can cause various diseases in both human and domestic animals, and grows in peanuts and corn.
7.Mould can be harmless and useful. Some moulds have been used in the cheese-making process for centuries. Some cheeses, like Brie and Camembert, have white moulds on the surface which are safe for human consumption. Penicillium roqueforti spores are used in the cheese-making process of Stilton, Gorgonzola, and blue cheeses for their taste, texture and flavour. Mould play crucial role in the process of fermentation. Other than cheese, they are used in the process of making some food products, beer, wine and in some medicines. Most popular moulds are Penicillium, Aspergillus, Rhizomes, Lactobacillus.
8.Mould growth: Mould usually grows in warm and humid conditions. Mould can grow in fresh food items, salty, sugary items, and meat items like salami, ham, and bacon. Mould can also grow in refrigerated items like fresh vegetables, fruits, high-acid-containing items like jams, jelly, pickles, sweets, meat and bread. Mould growth can be controlled at home by maintaining:
• Humidity below 40%.
• Cleaning and mopping using surface disinfectants.
• Cleaning the refrigerator using baking soda, every month.
• Using clean kitchen towels, sponges and mop
• Minimising the growth of mould in food can be done by :
a.Perishable food items outside or inside the refrigerator should be thrown immediately.
b. Canned food items should be stored in clean storage containers and refrigerate immediately.
c.Any leftovers in the fridge should be used within 3-4 days.
d.Cooked food should be covered before serving to prevent air-borne spores and mould.
9. Dealing with mouldy food: Mouldy food should be thrown away, packed in a plastic bag in the trash can, out of the reach of children and even animals. Certain food items, like bell pepper and carrot, when infested with mould, should be thrown out. If a product is not completely spoiled by mould, the affected part can be cut off 1 inch below and above the part and re-wrapped with fresh storage bags. Any area or surface, or kitchen items affected by mould, should be cleaned promptly to prevent cross-contamination.
10. In general, mould contamination of food items is a common issue in every household. Mouldy food should always be discarded immediately. To minimise mould growth, food should be stored inside the refrigerator in clean storage bags, containers and on the outside too, in an air-tight and dry container, away from humidity. Not only in the food items, mould growth in houses or buildings is common on any damp, moist surfaces or walls, kitchens, bathrooms, basement, under carpet, furniture and also in potted plants. So, cleaning and mopping are required daily to minimise the growth of moulds. Any leakage of water seepage in walls, pipes, cabinets and beneath surfaces should be repaired and cleaned as soon as possible.
Thanks for reading.
Peace and love 🙏
3H:health,happiness,healing 