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Sparkling water: Is it good or bad ? πŸ™Œ

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Courtesy: Pinterest

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Hair health πŸ™Œ

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Our hair is the crown, we never take off. So, hair is a significant part of our physical appearance; hence it is crucial. Structurally, hair consist of a protein called keratin. A hair follicle supports each hair shaft. The root of each hair follicle lies the hair bulb. It is in this hair bulb; new cells develop and grow and give rise to the latest hair follicle. The hair bulb contains the blood vessels which nourishes and supply necessary nutrients to the cells to grow and develop. The colour of the hair depends upon pigment cells called melanin. The structure and texture of the hair are related to genetic predisposition.
Each hair grows through a cycle of 3 phases:

Growth phase: In this phase, the hair is growing in prominence.
Transitional phase: When the hair stops growing, matures and the hair follicle start to shrink.
Resting phase: When the old hair fall, cells die, and new cells start to develop and grow.

Typically with ageing, the hair pigment cells die, and hair begins to turn grey and fall. But, in the recent decade, due to environmental pollution, harmful UV rays, unhealthy lifestyle, unhealthy hair treatment, hair thinning, hair greying and hair fall has become very common even in the young age group.

Some common causes of hair thinning and hair fall:

1.Poor nutrition: Unhealthy eating habits like eating junk food, processed food, artificial sweeteners, cola, juices does not provide any nutritional value but instead add to empty calories to the body. Again, some people go on a crash diet, leaving behind necessary nutrient-dense food like healthy fat has to suffer hair fall. When the body does not get enough nutrient-dense food, it transports the remaining nutrients to the vital organs. It is the hair which is left neglected. Hence hair fall, hair thinning and low growth.

2.Poor Blood circulation: Sometimes, even if you have a well balanced nutritious diet, yet you may face hair issues. Hair problems happen because the blood nutrients are unable to reach the cells in the hair bulb. So, massaging the scalp is essential to stimulate the blood circulation and enrich the hair bulb with the necessary nutrition. Even physical exercise is critical. Daily routine exercise, causes proper movement in the body which ensures efficient blood circulation in every part of the body, including the scalp. Women suffering from hormonal imbalance and thyroid issues, suffering from hair fall, exercise is highly recommended.


3.Excessive stress: This is important because, in a chronic state of stress, the body tends to remain in the sympathetic mode, which blocks the body’s normal functioning of growth and renewal mechanism.


4.Heat and chemicals: Heat is very harmful to hair. Hot water baths, use of excessive hair styling methods like hair drying, hair straightening, hair curling are all harmful. Tying hair too tightly all the time may affect the hair root. Avoiding too many hair products, colouring agents, and toxic chemicals like sulphate can cause hair damage. Fragrance hair products may contain alcohol which is harmful also.

Measures to protect and keep hair healthy:

1.Nourishment: It is vital to keep the scalp healthy and clean to have healthy hair. So, cleaning the scalp 2-3 times a week with a mild shampoo is essential to remove pollutants and impurities. Massaging the scalp gently 5-10 mins, 3-4 times a week will improve the blood circulation drastically. Natural oil like coconut, almond or jojoba oil is nourishing and can be used for hair massage.

2.Exercise: Regular exercise is essential to ensure proper blood circulation to provide necessary nutrients to the body, including the scalp.


3.Drinking water is overall healthy and good for hair too.
4. Five Superfoods for hair:


Eggs: They are in rich in protein and biotin. Keratin which is protein is present in each hair strand, so protein intake is crucial for hair. Biotin gives strength to hair and promotes hair growth.


Green leafy vegetables: Dark green leafy vegetables and spinach are rich sources of iron, vitamin A and C. Adequate iron is required to produce haemoglobin in the blood. Haemoglobin is essential to transport oxygen to cells, and hence, it is suitable for scalp and hair growth. Other rich sources of iron are beans, pulses, soya, seeds, nuts, broccoli and cabbage.

Vitamin B12: It helps in hair growth and texture. The sources are meat, fish, salmon, milk, dairy products, eggs.


Fat-soluble vitamins: Vitamin D, E, A, K are all essential for hair health. Consuming healthy fat of omega-three fatty acid is not only good for hair health but also help in the absorption of fat-soluble vitamins. Vitamin A helps in the production of sebum which nourishes the hair. Sources are sweet potatoes, carrots, seeds and nuts.
Vitamin C and E are potent antioxidants and prevent free radical damage. Therefore, they are protective of hair.
Sources are Lemon, berries, almonds, avocados, spinach, guavas.


Zinc: Zinc promotes hair growth and repair and prevents hair loss. Sources are meat, shellfish, sprouts, pumpkin seeds and sesame seeds.

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Blessings and much love to all πŸ’

 

 

 

 

 

 

11 ways to get rid of Acid reflux 😠

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Reflux is the upward movement of the material from the stomach to the oesophagus through the lower oesophageal sphincter. The content of the material can be acid, food or air now and then. Usually, the sphincter remains tight, but when it becomes loose, stomach content migrates to the oesophagus.

Common causes of Acid reflux can be:

1.Overweight or obese.
2.Pregnancy
3.Hiatus Hernia (when part of the stomach bulges out into the chest through the diaphragm)
4.Eating a heavy meal and lying down on the right side or bending forward.


5.Drinking fizzy, carbonated drinks or alcohol.
6.Smoking.


7.Having too many beverages, like tea and coffee.
8.Intake of blood pressure medication or pain killers.

Commonly occurring symptoms are :

Burning sensation behind the sternum/breast bone. Also known as heartburn.
Belching/ Regurgitation of food.
Acidic taste in the mouth.
Atypical symptoms like coughing at night.

Acid reflux pain or heartburn can be very annoying and uncomfortable. If the episodes become frequent, the diagnosis is called gastroesophageal reflux disease (GERD). The condition is diagnosed based on physical symptoms. But in prolonged cases, or frequent episodes, or in case of hiatus hernia, oesophageal stricture, diagnosis is done by ultrasound and CT scan. The treatment recommended with medication proton pump inhibitors, Omeprazole. In severe cases, some may require surgery.

But, there are several Lifestyle measures which we can adapt to reduce Acid reflux:

1. Changing the eating pattern by avoiding eating late at night. Avoiding large, heavy meal.

2. Getting rid of trigger foods like spicy, fried, citrous or even tomato-based food items.

3. Eating small meals at regular intervals and eating slowly by chewing properly.

4. Avoiding carbonated and fizzy drinks, avoiding alcohol, too much tea and coffee.

5. Quitting Smoking.

6. Destressing yourself before meals like by taking 5-6 deep breaths before each meal.

7. Don’t eat 2-3 hours before going to bed.

8. Sleeping on the left side so that it decreases the pressure on the lower oesophageal sphincter and reduces gastric stress.

9. Using a pillow of sufficient height to support the head so that the abdomen and oesophagus are all in alignment.

10. Avoid tight clothing which may again cause gastric pressure and on the oesophageal sphincter.

11. Food preferred are


Green leafy vegetables
Non-citrous fruits
Oatmeal
Eggs
Lean meat and fish
Probiotics like yoghurt, buttermilk
Fennel seeds
Winter melon/Ash gourd
Ginger/turmeric


Aloe vera
Healthy fats like avocado, walnut.

Thanks for reading.

Blessings and much love to all πŸ’

 

 

 

 

 

All about bloating πŸ™„

Hello everyone ! Have a wonderful and safe day πŸ™‹πŸ»

Bloating is quite common after having a heavy meal or drinking a big can of fizzy drink. It’s a feeling of abdominal fullness due to mostly build-up of gas. It can also happen whenever we binge on fried foods. So, it a common stomach issue, associated with some gastrointestinal disorders.

The underlying causes can be:

1.Drinking carbonated drinks.
2.Swallowing too much air while eating too fast.
3.Overeating.
4.Constipation.
5.Irritable bowel disorder.
6.Food intolerance like – gluten, lactose (dairy), fructose.
7.Food allergy.
8.Celiac disease.


9.Gas forming foods like lentils, legumes, beans.
10.Parasite infestation.
11.Polycystic ovarian syndrome.
12.Diverticulosis.
13.Gastroesophageal reflux disease.
14.Dehydration.
15.Abdominal tumours like cancers of stomach, uterus, ovary, liver.

Bloating is usually short-lived and relieved with passing of motion and increasing physical mobility. Usually, trigger food items or fizzy drinks should be avoided. Bloating is mistaken for distention which is different. Distention is when the abdomen is visibly swollen. It is usually associated with pain and has an underlying cause which needs investigation. Bloating can have a sense of fullness and a vague sharp pain too. If there are repeated episodes or a constant feeling of bloating, the underlying cause needs to be thoroughly investigated. A visit to a doctor, physical examination, ultrasound, CT scan, endoscopy are some of the methods to diagnose the underlying cause. And, the treatment would depend on the clinical and radiology assessment.

But commonly bloating can be relieved by taking some self-help measures:

1. When you suffer from bloating, you tend to notice the food items which precipitate such episodes. So, it is wise to avoid the trigger of food items.
2.Avoiding fizzy drinks and carbonated drinks.


3. Chewing and eating food slowly can facilitate better digestion.

4. The intake of fluid and water should be increased to avoid constipation.
5. Avoiding gas-forming foods like lentils, beans if they make you uncomfortable after consuming.

6. Intake of more fibrous foods which are helpful to form the stool bulk.


7.Reducing stress by meditation, mindfulness, exercise, yoga. Because a stressed mind brings our body to the sympathetic mode, which is fight or flight mode. In such a state, the body’s digestive capacity is inadequate.


8. Eating small meals with regular intervals instead of a heavy meal.
9. Regular exercise and physical mobility ensures better digestion.


10. Eating probiotics daily like yoghurt, Kimchi, saurkraut.


11. Avoiding sugar alcohol like xylitol, sorbitol, or mannitol which are found in sugar-free drinks and chewing gums.
12. Give yourself time in making diet changes. Taking small steps slowly in the diet is wise. Having too much of plant-based food suddenly or fibres consumed can cause bloating.

Thanks for reading.

Blessings and much to all πŸ’

 

 

 

 

15 Alkaline Foods πŸ™Œ

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The body requires and functions at an optimal level when in an alkaline ph environment. But unfortunately, due to eating unhealthy foods like junk foods, fried food, processed foods and foods with high sugar content, the body turns acidic and disturb the ph balance. This state of imbalance can lead to several diseased conditions like heart diseases, cancers, skin disorders, autoimmune conditions, allergies, and the list can go on and on. The simple solution to this problem is avoiding the unhealthy food items and daily intake of alkaline food in our diet, which can correct the imbalance and maintain an alkaline environment.

15 foods that can be included in our daily diet to maintain an alkaline ph :

1.Bananas: High in potassium content and helps to maintain an alkaline ph.
2.Cucumber: They can neutralize acids and facilitate digestion. It is loaded with vitamins and minerals and is anti-inflammatory. It is also high in water content and keeps our body hydrated.


3.Lemon: Lemon contains citric acid, which is usually acidic. But when metabolized, helps to alkalinize the ph in the body. They are high in calcium, irons, minerals, vitamins mainly B complex. It is antibacterial, antiviral, immune boosters and good for skin health.


4. Watermelon: It is packed with nutrients which can be extraordinarily alkaline and improves the overall health.


5. Blueberries: Berries are high in antioxidants, high alkaline foods and are proven to have health benefits for heart, brain, and anti-ageing.


6.Kale: Among the green leafy veggies, kale is one of the healthiest options. They are highly alkaline, rich in flavonoids which have anti-inflammatory and anti-cancer properties.
7.Garlic: Allicin, the compound in garlic is an antibacterial, antifungal, antiviral, antioxidant. Also loaded with vitamins and minerals, garlic acts as a detoxifying agent by increasing the glutathione that helps to filter toxins. It also helps to maintain an alkaline ph in the body.


8.Avocado: Rich in healthy fats, dietary fibres, minerals, vitamins, they flush out the acidic toxins and waste and maintain an alkaline environment.


9.Almond: Most nuts are healthy, but almonds are the most nutritious option which has high calcium and iron content. It is an excellent alkalizer.


10. Apricots: Both raw and dried apricots are high alkaline food and nutrient-dense.
11. Cayenne Pepper and Jalapeno: They are high in alkaline content which is anti-inflammatory, and antioxidant properties which help to fight toxins. Thye also increases endorphins in the body.
12. Tofu: They are rich in proteins and isoflavonoids and helps to maintain an alkaline balance.
13.Sea vegetables: All varieties have a different range of benefits, but all are excellent alkaline foods. They are also rich in iodine.
14. Beet greens: They are one of the richest alkaline food. Beets greens can be added to salads and smoothies.


15. Green beans are considered alkaline food besides their high nutritional value.

Thanks for reading.

Blessings and much love to all πŸ’

Overthinking: 10 ways to stop πŸ™Œ

Hello everyone ! Have a wonderful and safe day πŸ™‹πŸ»

Thinking is what makes us the most intelligent species on this planet. It is this thinking what drives us to learn, study, analyze. Thinking makes us competent and innovative and help us to perform a task or job. But, when thinking becomes out of control, nagging and overtime, then, we start creating problems for us. As a habit, overthinking is not uncommon. We all may have it to some degree, more or less. Some realize it and correct it while others may be so drawn to it, which may lead to toxic consequences like anxiety, depression, suicidal tendencies and insomnia.

Ten simple ways to stop overthinking on a day to day basis:

1.Awareness: Before you can change the habit or develop a strategy, it is essential first to be aware of this habit of your mind. Whenever a thought lingers you, there is also some emotion attached to the thought. You start imagining worst possible scenario because the mind tends to think about the negative first. Maybe, this is from the time of evolution of our species, to foresee a potential danger first. So, imagination causes the mind to be strained and anxious. An anxious mind keeps brooding again and again. So, being aware of this state of mind is a fundamental key to change.

2.Reshaping your thought process: Instead of avoiding the thought or running away from it, start to reshape your thinking to a positive one. Instead of imagining the worst scenario, imagine the best scene. Instead of brooding onto the fear, create a strategy and achievable goals.

3.Change your Perspective: This is important because overthinking is ground to fear of losing or failure. So, instead of thinking on the negative terms, start thinking on the time frameβ€”prioritize the perspective. Whether the thought or emotion do hold any value in your future, maybe five years from now or perhaps just next month.

4.Distracting the mind constructively: Many people tend to overthink when they are alone or lonely. So, it is essential to do things or develop hobbies to keep your mind occupied and let out the emotions like painting, dancing, photography, gardening, playing an instrument or even jolting down the thoughts.

5.Perfection: Aiming to be perfect is just not done. This will lead to unnecessary anxiety or stress. Instead, focussing on your progress and growing day by day is the more practical approach.

6.Overcome fear: Fear comes with failure in the past or with a bad experience in the past. But, having a past loss, doesn’t mean you will have the same outcome every time.
7.Realize the truth: The truth is that we cannot predict the future. Future is associated with an element of uncertainty. So, instead of thinking and worrying about the end, it is wiser to focus on the present moment. Focus on all the positive aspects of your life, which makes you joy and cheerful.


8.Accept your worthiness: Overthinking is usually associated with fear of failure, that you are not good enough, not worthy of success. Keep yourself reminding that you are good enough; you are capable enough to accomplish all your goals.
9.Be grateful: Living in gratitude is the most important view in life. We should never forget to be thankful for the life we lead, being able to breathe and for the things and loved ones we have around.


10 Last but not least, the physical body affects the mind and vice versa. So, regular exercise, meditation, walking in nature all help profoundly to keep a healthy mind with a healthy body.

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Blessings and much love to all πŸ’

 

Face ageing: 5 crucial tips 😌

Hello everyone ! Have a wonderful and safe day πŸ™‹πŸ»

Skin is the largest organ in the body and is most prominent. So, any kind of changes of ageing can be visible clearly in the skin. The skin, like other tissues, possess the extracellular matrix. This matrix comprises collagen and other structural compounds called Glycosaminoglycans (GAGs) and proteoglycans. All these compounds together contribute to the tightness of the tissues which keep our skin stiff and makes us look younger and radiant.

As we age, we tend to lose more collagen, proteoglycans and GAGs slowly. A research study has shown that another vital hormone produced in the liver called Insulin Growth Factor -1 (IGF-1) is related to facial ageing. These IGF-1 levels are inversely proportional to the levels of serum insulin in the body. When insulin level is high like in case of insulin resistance individuals, the IGF-1 level is low. So, insulin resistance individuals tend to age faster usually. Hyaluronic acid is a lubricant which is also naturally produced by our body which helps the skin and connective tissues to retain the moisture. We tend to lose this lubricant due to ageing and unhealthy food habits.

Facial ageing causes the horizontal and vertical lines to look prominent, thinned skin, loss of elasticity and collagen, loss of tissues and bones in the cheeks, fat atrophy, puffiness around eyes, sagginess around the neck and so on.

Common factors which aggravate the ageing process:

1.Smoking
2.Too much sun exposure causes skin damage. But, daily exposure to 10-15 mins of sunlight is useful for Vitamin D synthesis in the body.


3.Too much chemical-based cosmetic products like cremes, lotions, make up products are harmful.
4.Alcohol /drugs consumption
5.Refined processed food and too much sugar


6.Chronic stress causes high cortisol level.
7.Sedantery lifestyle and lack of exercise.

Specific important ways which prevent facial ageing :


1.Exercise: Most preferably maintaining an active lifestyle with the routine exercise of 30 mins to1 hour is ideal.A particular activity like high-intensity interval training (HIIT) is short periods of 7-10mins of intense exercise with intervals of rest, and low-intensity exercise is beneficial to keep the cortisol levelΒ optimum.Β 

2.Enhance the quality of sleep: Sleep induces the release of HGH, human growth hormone and Insulin growth factor-1, which helps to prevent the breakdown of collagen and proteoglycans.


3.Intemittent fasting: Fasting of at least 16 hours can stimulate autophagy, body’s renewal mechanism, activates the immune system. Fasting increases the antioxidant activity and increase stem cell production.
4: Foods:
Collagen rich foods: These foods are a rich source of collagen, amino acids and hyaluronic acids.
Fermented foods: bone broth, green leafy veggies, caviar or fish roe, citrus fruits, mushrooms and seaweeds. To know more about collagen, please refer to my previous post https://healthhappinesshealing.org/wp-admin/post.php?post=4448&action=edit

Healthy fats: Omega 3 fatty acids like EPA and DHA found in oily fishes like salmon, tuna, sardines, nuts like walnuts, macadamia, pecan nuts, seeds like chia seeds, flax seeds.
Saturated fats like in grass-fed butter, ghee, coconut oil, olive oil are very helpful.


Organic Acids: Organic acids promote the growth of probiotics in the body, which helps to support the immune system and the cell renewal process. Organic acids found in fermented foods like saurkraut, kombucha are quite known for beauty benefits. The citric acid found in citrus fruits is also vital. Enzyme rich foods: Enzymes are essential for digestion and absorption of proteins in the body. Certain fruits with individual enzymes present in each of them like papaya contain papain. Figs contain ficans. Pineapple contains bromelain and kiwi have actinidain are all-powerful proteolytic enzymes which helps in the polysaccharide metabolism and the digestive process. Fruits are also rich in antioxidants which prevent free radical damage.


Vitamins: Fat-soluble vitamins D, K, E, A are all essential for the prevention of free radical damage and cells renewal process.

5.Essential oils: These natural oils work naturally on the skin by hydrating and moisturizing. Some commonly used oils for beauty purpose are geranium, frankincense, lavender, jojoba, myrrh, rose and rosemary.

So, it is crucial to understand that to have a healthy body, a glowing skin, and healthy hair; it is necessary to correct our food habits and lifestyle rather than spending an enormous amount on cosmetic treatments and beauty products. The approach should be inside out rather than external means.

Thanks for reading.

Blessings and much love to all πŸ’

Collagen Benefits πŸ™Œ

 

Hello everyone ! Have a wonderful and safe day πŸ™‹πŸ»

Collagen is the most abundant protein found in our body. Most of the tissues including muscles, bones, joints, tendons, ligaments, fascia, arteries, cartilage, gut lining which constitute the immune system, skin, hair, nails in the body are all collagen.Β So,collagen is the important factor, which makes us look younger and maintain the overall physical beauty. Tissues mostly comprise of the extracellular matrix, a diverse mesh of protein and sugar. This matrix is consisting of the fibrous proteins, which is the collagen. As we age, the body produces less and less collagen. Nutritional deficiencies, eating junk foods, sedentary lifestyle all contribute to premature losing of collagens.

Structurally in the human body, there are at least 28 types of collagen, out of them, five types are the most prominent. Each of them functions differently and form building blocks of different tissues in the body.

Eating collagen-rich foods and supplements can slow down the degradation of collagen process in a significant way and protect the body from premature ageing, wrinkles, weak joints, organ damage and hair loss. Collagen is absorbed in the body in a hydrolyzed form, which can be easily assimilated and utilized by our body.

Significant benefits of consuming collagen-rich foods:

1.Supports the gut health, which mainly constitutes the immune system: The gut lining consists mostly of collagen. When the gut lining is weak or damaged, like in leaky gut syndrome, which is the root cause of many autoimmune conditions, collagen can be of great help. Consuming collagen-rich food can help in the repair and regeneration of the gut lining and supports the immune system and help to resolve many autoimmune conditions.

2. Supports Connective tissues: Mainly type 1 and 2 comprises of collagen which supports bones, joints, tendons, ligaments.

3. Benefits in overall beauty; Consuming collagen-rich food benefits skin, hair, nail as they are all made of collagen.

Important natural sources of collagen :


1.Berries: Out of all the berries, the blackberries are the richest source of anthocyanin, a compound, which helps to boost the production of collagen in the body. Ellagic acid found in berries prevents degradation of collagen: Another important compound, vitamin C found in berries is essential in collagen production.


2.Eggs: Egg white contains mainly amino acids Glycine and Proline, which mostly help to boost collagen production. The yolk contains fats and vitamin D, which also support the collagen in skin, bones and muscles.
3.Bone Broth: Broth is rich in hydrolyzed collagen from animal sources like chicken or beef, which boost the collagen production in the body.


4. Seafood: Oysters is rich in Zinc and copper, which helps and support in the formation of collagen. Wild fishes, like Salmon, is rich in Vitamin A, which trigger collagen production.
5.Saturated fats: Collagen production requires saturated fats from cheese, butter, olive oil, coconut oil and oily fishes.
6.Garlic: It is rich in sulfur which prevents the breakdown of collagen.


7.Citrus fruits: Vitamin C is vital in the production of procollagen, which is a precursor in collagen production.
8. Other critical sources are broccoli, fruits like mango, guava, pineapple, kiwi, nuts, seeds, leafy greens, beans are rich in amino acids and vitamin C, which promotes collagen production.

Thanks for reading.

Blessings and much love to all πŸ’

 

 

Autumn vibes πŸ‚

Some random clicks of mine….

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Blessings and much love to all πŸ’

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