15 Alkaline Foods ๐Ÿ™Œ

Hello everyone ! Have a wonderful and safe day ๐Ÿ™‹๐Ÿป

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 ๐Ÿ’

Gut Health ๐Ÿ™Œ

Hello everyone ! Have a wonderful and safe day ๐Ÿ™‹๐Ÿป

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Why is gut health so relevant these days ? Because, in the majority of the diseases, researches have shown that the underlying cause is due to an unhealthy gut.

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Most of us are not aware of the fact that within the twist and turn of the internal coils, that is the intestines, there is often a war between the good and bad bacteria. This struggle results in gut imbalance and thereby cause several health issues like autoimmune diseases, hormonal imbalances, mental health issues, metabolic diseases and even skin problems like acne, depigmentation and psoriasis.

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As we must have already known, the digestive tract carries millions of colonies of bacteria. The right bacterial flora within the coiling of the intestines is bestowed upon many functions to perform to maintain a healthy body. They are responsible for breaking down food into energy, eliminate waste and toxins, and most important is to support the immune system. So, our gut health is under immense pressure to perform well.

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The gut, when encountered with a burst of harmful bacteria from any food sources, there is a war between the good and the harmful bacteria, and a sudden state of imbalance arises. Therefore, this gut imbalance may lead to different health issues, as mentioned above.

Common symptoms and diseases of improper functioning of the gut are:

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1. Slowing of metabolism: This may result in decreased energy production, less absorption of nutrients and deposition of toxins in the different parts of the body. So, there is a lack of energy, tiredness and fatiguability. We may suffer from vitamin and mineral deficiencies as absorption of nutrients is poor.

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2. Digestive issues like gas bloating, diarrhoea as the good bacteria are continuously struggling to restore the balance. Irritable bowel syndrome, acid reflux, colitis are some symptoms of invasion of harmful bacteria.

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3. Mental health issues like depression, anxiety, mood fluctuation may occur. As toxins get deposited in different parts of the body due to the harmful bacteria, they may interfere with the production of happy hormones like serotonin and other neurotransmitters that can elevate the mood.
4.Lack of sleep: The gut imbalance causes hormonal imbalance, and the serotonin cycle, which regulates the sleep cycle gets wholly disrupted. So, the person with gut issues may suffer from sleep disturbances.

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5. Autoimmune diseases like Lupus, Crohn’s diseases, rheumatoid arthritis appear where the underlying issue can be an unhealthy gut.
6.Skin issues: When gut inflammation start spreading to other areas of the body, including the skin, there are issues of acne, eczema, psoriasis, complexion disorders, especially on the face.
7. Metabolic problems like diabetes type 2, stubborn weight gain, and obesity are common with gut issues.

Some useful ways to keep a healthy gut:

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1. Eating less or no sugar at all as the sugar becomes the medium of growth of harmful bacteria.
2. Drinking lots of water dramatically helps to eliminate the toxins and also facilitate the digestive process.
3. Chewing food with each bite, about 30- 50 times. Though it may sound tedious, this mastication process may help the food to digest and absorb the nutrients properly.
4. Consuming more fibrous food help to form the stool bulk and help eliminate waste and toxins.

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5. Mono meals as preparing a single meal with combining many food ingredients which allows the body to digest food better.

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6. Consuming fermented food (pickled vegetables) and probiotics help to flourish and restore the good bacterial flora.

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7. Effective foods are bone broth (contain collagen which cleanses the gut), ginger, blueberries, peppermint oil, healthy fats like omega-three fatty acids, all benefit the gut.

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8. Low impact exercises: Low intensity exercises like rebounding, stretching, walking, yoga and low impact cardiac workout can be helpful for gut health.

Thanks for reading.

Blessings and much love ๐Ÿ’

Autophagy: What is it, and how to induce it?๐Ÿ™Œ

Hello everyone! Have a wonderful and safe day ๐Ÿ™‹๐Ÿป

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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.ย 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.

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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.

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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:

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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.

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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 ketogenicย diet: Click the link https://481cb43mpgt7wbgmt08k1v3k18.hop.clickbank.net/

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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/

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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 love๐Ÿ’


Post: The amazing bile ๐Ÿ’›

Hello everyone. Have a great day ๐Ÿ™‹๐Ÿป

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Today, I wanted to write something about this amazing but underrated fluid called bile inside our body without which our normal digestion process get distrupted. We only come to know about it’s importance when we land up in a physician’s clinic with an ย abdominal pain. Bile is a yellowish green fluid which is released from the liver and stored in the gall bladder. The main purpose of bile is to breakdown the dietary fat and help in absorption. Bile is mainly comprised of bilirubin (a product from red blood cells), bile salts and cholesterol. The gall bladder store and keep the bile concentrated.

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Bile is very important because it helps in the digestion process. The food we eat every day, get mixes up with the bile and digestive fluids and help in the absorption of nutrients. It also helps to dispose of some of the wastes like excess cholesterol and haemoglobin which are released from destroyed red blood cells. Therefore, it is very necessary to run the digestive process in everyday life.

So, when there is bile deficiency, we develop many symptoms and consequently diseases in the long run. Instead of going elaborate, let me give you some important symptoms that you may suffer while having bile deficiency :

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1. Jaundice, itching
2. Gall stones, the commonest symptom is colicky pain. (causes bile duct obstruction)
3. Fatty liver ( abdomen swelling, weight loss, lack of appetite)
4. Fat-soluble vitamin deficiency (Vitamin D, E, K, A)
5. Bloating (burping, belching).
6. Constipation
7. Light coloured stool ( as the fat remain undigested)

Consequently, the diseases following bile duct obstruction can be cholangitis, biliary stricture, cysts, pancreatitis, hepatitis, cirrhosis and severe liver damage.

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Therefore, how do we maintain our bile acid level (normal range is 0 – 10 micromole) and stay away from all these troubles? The most important answer is maintaining our diet.

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Dietary sources are mainly
1.Ginger
2.Artichoke
3.Turmeric
4.Beetroots, tops
5.Lemon
6. Betaine. Common sources are sweet potatoes, spinach, quinoa, wheat bran, beet.
7.Choline. Common sources are chicken, salmon, eggs, low-fat dairy, broccoli, green peas.
or
Pure bile salt supplements are recommended only under Physician’s guidance.

Thanks for reading.

Blessings and much love ๐Ÿ’

http://crefranek.com/3GUs

Post: Do Love your genes โค๏ธ Make better choices!

Hello everyone! Have a great Wednesday ๐Ÿ™‹๐Ÿป

We have 50 to 75 trillion cells in our body. Believe it or not, each of them has a nucleus which has a DNA strand of about 6 feet. Now, how such long length of DNA strand fit inside the small nucleus of a tiny cell. The DNA strand is wrapped around a cluster of proteins called the histones. Histones are like molecular spools. These molecular spools form the chromatin, where there are the sequencing of proteins. These chromatins form the complex structure of DNA, that is the chromosomes. There are about 30 million spools in each of the cells. So just imagine, how much of genetic material, we carry in each of our cells. The functional unit of DNA are the genes encoded in it. It is this genetic codes which tell the cell how to function and who to become. That is how a muscle cell differs from a neuron or a skin cell.

A magnifying glass focussing on a section of a DNA strand.

Epigenetics meaning above the genes. So, epigenetics are chemical tags that sit on the chromatin. Some epigenetic marks can condense the chromatic making the cell unable to read the genes underlying, in other words, they turn the genes off. Again, some epigenetic marks can decondense the chromatic making the cell accessible to read the underlying genes. So, then the genes are turned on. Therefore, these epigenetic marks are responsible for influencing our cell biology. So, in our body, though each cell has the same DNA, it is these epigenetic marks which instruct the cell to turn on or off the particular genes. This is how a muscle cell or a neuron function differently from a skin cell. Now, the question is when do the epigenetic marks laid down the information or instructions to the cells. Most of it occurs during the embryonic development inside the womb. Initially, when the embryo is only a few cells big, there are very less epigenetic marks on the cells, As the days pass by, the influence of environment slowly increases the epigenetic marks on the cells.

In a pregnant lady, the growing embryo inside her womb has been influenced by the food she eats, behaviour, her stress level, habits (like smoking alcohol). That’s how the epigenetic marks are laid on the chromatin of each cell. That is how the foetus genes are affected and also the long term health effect of the child. Even as the child grows into an adult, the habits, behaviour, disease pattern does not entirely depend on the hereditary genes. Researches have shown that the environment continues influencing the epigenetic marks of the chromatins. Throughout life, the genes keep turning on and off depending on the environmental choices, pattern or the kind of environmental responses, the person perceives.

We keep making choices on the perception of this world, thoughts, emotions, lifestyle habits, eating habits, stress responses and other environmental influences. Depending on all these choices, our body’s nervous system influences the chemical pathways (neurohormonal pathways) instructing the genes through receptor responses (some genes get turn on while some get to turn off) in different cells of our body leading to different changes that occur regarding health, ageing, longevity, diseases, stress levels and wellness. Improving our choices ( being in a positive environment), positivity, reducing stress levels, healthy eating, active physical life all can affect our genes greatly. Have an impact on our overall wellbeing ,can reduce disease prospects, or can make healing faster.

So, the concept of “we” being the victims of hereditary genes doesn’t completely hold the truth. We still hold our magic stick depending upon the choices we make. We are still the “masters” of the body in terms of our health and wellness.
If you wish to know more about this topic, I recommend the book “Change your Genes, Change your life” Creating optimal health by the New Science of epigenetics. by Kenneth R. Pelletier

Thanks for reading.

Blessings and much love to all ๐Ÿ’

Post: Fivesome – The effective medicine ๐Ÿ™Œ

Hello everyone ! Have a great Monday ๐Ÿ™‹๐Ÿป

Chronic diseases contribute to huge healthcare expenses. Regular doctor’s visits, buying the prescription drugs, undergoing procedures, hospital treatments and stay, all of them incur huge expenses.

We know by now that inflammation is the key to all chronic diseases in the body. Chronic diseases like diabetes, heart diseases, lung diseases like COPD and asthma, Crohn disease, arthritis, HIV, Cancers and the list goes on. Not only these, even brain diseases like Alzheimers, dementia, and Parkinson are also related to inflammation in the brain.

The only solutions to this huge health issues are prevention and controlling the chronic conditions. So, how do we do that? Researches have already proved that most chronic conditions are caused by food and unhealthy lifestyle. So, the easiest and efficient way to reach our goal to prevent and control chronic conditions is by switching on to a healthy diet and making lifestyle changes. 80% of our immunity comes from good gut health. So, eating right, removing stress, active physical life, all contribute to a healthy gut. Therefore , the five some ….

1.Food:The problem is that too much information on food flooding the internet, conflicting information, different diet regimens like keto, paleo, vegan, Meditteranean and the list is long. Too many lists of superfood come out daily. So, how do we know what is right for us?

I think following any diet, there is always pros and cons because you eat some and skip something else. Depending on your goal, whether to lose weight or maybe for some chronic conditions like diabetes, your diet is scheduled and designed. Though following a particularly strict diet, do benefit like losing weight in case of a Keto diet. Sometimes, it can lead to unhealthy outcomes. And, following a particular diet seems to be like, you are doing for a temporary phase. But, to have a goal of a healthy life, the food and lifestyle changes has to be permanent and adopt it as a way of life. It has to be a mentality shift.
Again, not every type of grain, vegetables, fruits available in every part of the world. Different regions grow different crops according to their climatic conditions. So, the best food is preferably,organic (devoid of pesticides) and locally produce grain, vegetables and fruits so that they are fresh. And locally produce grains, veggies, fruits are usually affordable.
Your daily consumption should be a majority, about 70% of plant-based food like greens, veggies, fruits, nuts. About 30% should be whole grain fibres, low fat and protein like eggs, chicken and fish. This is how simple a daily healthy diet plan can be.

2. Exercise: Right from evolution, we, humans are meant to be active. So, being active is essential. Follow your daily routine exercise of at least an hour. Do whatever you like, running, walking, swimming, cycling, gymming., dancing. The workout you enjoy doing. There is no hard and fast rule.

3.Meditation/ Mindfulness: I have already written posts on meditation and it’s benefits. it is important to empty our mind daily, at least for some time.Spend a few minutes in silence every day. If you can, be mindful (being aware ) as much as you can. Being mindful means, paying attention to your thoughts, emotions without being judgemental. Staying mindful, by following your natural breaths, simply just being aware of, at least 20 mins or more is very beneficial. It reduces your stress level.

4. Support: Have always a support system. Loneliness is a major factor in many health issues. People with a good support system can better control chronic conditions. Rely on your spouse, partner, friends or a social support group where you can open up.

5.Sleep: Though ideally recommended in adult as 7-8 hours of sleep. But the fact is, the quality of sleep is more important than the quantity.
When you follow sleep hygiene of going to bed and getting up from bed at a routine timing, whatever hours of good sleep, you get is enough.

All these 5 steps can guarantee you for a healthy life for the longest time. Even, if you suffer from a chronic condition, it can be maintained better with a disciplined lifestyle.

Thanks for reading. Take care

Blessings and much love to all ๐Ÿ’

Post: 3 ways to switch into the anti-inflammatory lifestyle

Inflammation is a body’s normal immune response to injury, wound or disease to protect, defend, fight and repair against the damage. It is our body’s defence mechanism on the cellular level. When we are young, the body’s immunity is at an optimal level. But as we grow older, though the body’s cell renewal process goes on, the immune system slowly decline if we do not take proper care.

So as we grow older, not only we have to maintain a healthy lifestyle but also consider the anti-inflammatory aspect of living a healthier and disease-free life.

Risk factors of inflammation are chronic stress, anxieties, depression, pain, anger, hurt, fear or most of the negative emotions. Other important risk factors can be unhealthy food habits like bingeing habits, fat (omega 6 fatty acids) rich foods like soy, peanuts, mayonnaise, plant-based oils ( sunflower oil, grapeseed oil, vegetable oil), alcohol, refined sugar. Sedentary habits, with no or very less physical activities, are all pro-inflammatory.

Some more pro-inflammatory factors like processed foods, heavy metals, pollutions, smoking, drugs and disturbed or toxic relationship.

So, how do we incorporate the anti-inflammatory aspects of our lifestyle?

1.Less is more: The more we lead a simple basic life, the better and longer, we can live healthier and happier. Essentially basic life, meaning, eating well, sleeping well, a good amount of physical activity in the daily routine. Keeping away from any negative emotions as much as you can. Staying away from stress and anxieties as much as practically possible. Living a life of Gratitude and contentment are the keys.

2.Wholesome diet: Plant-based food, plenty of vegetables, fruits to have daily, whole fibres are all good. Certain known anti-inflammatory foods like food rich in omega 3 fatty acids ( fishes like salmon, sardines, tuna), avocado, olive oil, whole grains like brown rice, quinoa, buckwheat, dark chocolate, nuts, berries,chia seeds. Spices like ginger, garlic, turmeric, cinnamon all have anti-inflammatory properties.

3.Physical activity: Workouts and gymming are all very good in keeping the body shape and weight at check. But the important part is you should also keep your cortisol level (stress hormone) in balance. It’s always wise to avoid heavy workouts which can shoot up the cortisol level. Because stress hormones are risk factor responsible to contribute to chronic inflammation. Design your workout and physical activity routine plan as the way you are comfortable and as far as you enjoy doing them. Yoga is another practice which has a lot of stretchings as well as help to keep your mind at peace.
Don’t forget to meditate daily which gives you the much needed mental peace and solace.