All about bloating πŸ™„

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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.

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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.

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Wordless Wednesday πŸ™Œ

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Random clicks taken by me on Autumnal vibes.

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Face ageing: 5 crucial tips 😌

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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.

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Collagen Benefits πŸ™Œ

 

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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.

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Autumn vibes πŸ‚

Some random clicks of mine….

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All about Serotonin πŸ˜‡

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Seratonin is a neurotransmitter, secreted in the gut and the brain. It plays a massive role in our state of wellbeing. It is responsible for giving us a feeling of a happy state of mind, a sense of satisfaction, relief from pain and control our impulses. It helps to co-ordinate the autonomic, motor, cognitive functions, appetite, emotions and feelings. It also controls our circadian rythm, which is the awake sleep cycle as a precursor of melatonin.


Seratonin cycle:
Tryptophan β€” 5 Hydroxytryphtophan β€”-Serotoninβ€”- N -Acetylserotoninβ€”Melatonin

When serotonin is low, it may give rise to several problems in our overall wellbeing. Before diving into the symptoms, it is essential to know what causes to reduce the level of serotonin in the body:

Causes of Low Serotonin :
1.Sedentary Lifestyle
2.Inadequate sleep.
3.Chronic Brain inflammation
4.Leaky gut syndrome
5.Poor blood sugar control
6.Magnesium deficiency
7.Omega 3 fatty acid deficiency.
8.Vitamin deficiency, namely Vitamin D, B1, B2, B6 and folate.

The different symptoms when the serotonin level is low:
1.Anxiety and Panic attacks
2.Social phobia
3.Mood swings
4.Depression
5.Low self-esteem
6.Overtly sensitive, having a sense of guilt, regrets
7.Trouble sleeping
8.Obsessive behaviour like controlling, impulsive, neat freak.

The serotonin level can be measured by Urine biomarker test (Organic Acid test).

The natural ways to improve the level of serotonin are:


1. Reducing the intake of carbohydrate, especially with a high glycaemic index like sugar, processed food. Also, switching the diet to a moderate amount of carbohydrate with a low glycaemic index like brown rice, whole grains.
2.Exercise increases the tryptophan level and balances the serotonin and dopamine balance.
3. Get better quality of sleep every day by following a routine. Make sure to get up and sleep at the same time daily to keep the awake sleep cycle intact.


4.Exposure to sunlight so the UV light absorbed in the skin can simulate Vitamin D production, which in turn stimulates serotonin production. That is why, in winters, many people suffer from depression and mood swings due to lack of exposure to sunlight.
5.Meditation helps to maintain the serotonin dopamine balance and the calmness of mind.
6.Getting a cold shower of 2-3 minutes will also stimulate the serotonin receptors. So, after a cold shower, people tend to feel relaxed.
7.Getting a body massage also helps to stimulate serotonin receptors.

8. Seratonin boosting foods: Wild-caught fatty fishes, green tea, turmeric, fermented foods, nuts, seeds, low glycaemic fruits and veggies, dark chocolate.

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Boron: Benefits πŸ™Œ

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Boron is an underappreciated mineral which we have hardly known in the past. It is a trace mineral which is usually absorbed by our body from different dietary sources. As the soil is depleted from many trace minerals, including boron, we have started to realize it’s relevance. Its role is quite significant in our body as it takes part in many vital functions besides its essential health benefits.

The essential health benefits of boron:
1.Boron is necessary for the uptake of calcium, magnesium and phosphorus in the body, thereby improves the bone strength and health. It boosts the activity of the bone-building cells called the osteoblasts.
2.Boron is essential to increase the status of vitamin D3 in the body. Vitamin D3 is a steroid which is synthesized from cholesterol when exposed to sunlight. Vitamin D3 is necessary for bone mass and prevention of heart disease and depression.
3.Since it has a robust anti-inflammatory effect; it helps to lower the risk of cancer development. Research has shown that dietary boron intake is inversely correlated to the incidence of lung cancers, breast and cervical cancers and Prostate cancers too. Because of this anti-inflammatory property, boron supplementation, when recommended in the case of osteoarthritis, have shown drastic improvement.


4.It’s daily intake can improve the overall brain functions associated with attention, perception, memory, encoding and eye-hand coordination.
5.Boron helps to boost the sex hormones in the body. In the case of women, it helps to maintain the optimal level of estrogen in the body. In the case of men, it can help to increase the free testosterone level by lowering the level of sex hormone-binding globulin (SHBG).
6.It facilitate and improve the metabolism of iron in the body, thereby preventing and improving Anaemia.
7.It helps to increase energy production and supports the immune system.

The daily requirement of boron is about 1 mg which can be consumed from dietary sources of fruits and vegetables. Boron supplementation is required when clinically recommended, usually in case of elderly or in inflammatory conditions like osteoarthritis.

Sources are Fruits, tubers, legumes, Avocados, seeds, nuts, mushrooms, raisins, Shellfish.

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Silent Saturday πŸ™Œ

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Some random clicks of mine….

 

 

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Amazing benefits of Inositol πŸ™Œ

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Inositol is a pseudovitamin, more commonly referred to as vitamin B8. Unlike other vitamins, Inositol is not considered essential as the body can make it. The kidneys and other body parts can produce it. Inositol is mostly found in the brain. It is vital for the body because it is involved in several crucial processes of the body namely –


1. Insulin regulation and helps to maintain blood sugar. It can improve the insulin sensitivity of the insulin receptors and reduces insulin resistance.
2. Fat metabolism which prevents the fat from accumulation.
3. Neurotransmitter synthesis like Seratonin which is greatly affected by Inositol. Therefore, it affects our mood and behaviour.
4. Calcium signalling.
5. Epigenetic regulation.
6. Cytosketetal formation.

Because it plays an essential role in these processes, it helps to benefits and improve many chronic conditions like :


1.Depression

2.Anxiety

3.Panic attacks, Eating disorders, Mood disorders.

4.Polycystic ovarian syndrome

5.Infertility, regulate the Menstrual cycle.

6. Inflammation

7.Acne

8.Since it helps in insulin regulation and aids in metabolism, it helps improve diseases like Diabetes type 2, autoimmune diseases and cancers.

Food sources of Inositol are Citrus fruits, cantaloupe, grains, legumes, nuts.

Supplement: Myo inositol. Supplements and doses are recommended under Physician supervision.

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