Post: The amazing bile 💛

Hello everyone. Have a great day 🙋🏻

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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  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 💐

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Post: Daily Emotional Fitness Scheme❤️: Mine and can be yours too.

Hello everyone. Have a great Monday 🙋🏻

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Physical fitness is not enough. A state when you are physically light and look fit but emotionally drained and heavy. This is not a healthy state of affair. Therefore, give yourself another chance every day to grow, build and improve yourself and present the world with the best version of yourself.

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7 ways of Daily emotional fitness program :

1. Attitude: Take life as it is. Take each experience at each moment like it. Analysing and overthinking makes it good or bad.
2. Breathing: It is important to do deep breathing ( around 10 times) both morning and evening. Deep breathing calms down the brain and relieves us from tension and stress.

3. Creativity: Every day, learn, create, understand new things, new ideas. This way, we create new neural pathways. Memorizing new things, old lessons do refreshes the memory too.

4. Laugh: Laugh as much as you can. Laughing not only lighten up the mood but also releases happy hormones and keep stress in check.

5. Forgive yourself and another: Forgiving yourself often is important because it reduces the emotional baggage that you carry for something or the other. Forgiving others is equally important because we don’t know what the other person is going through.

6.Maximum Nourishment: Try eating healthy every day. Eating healthy not only influences your physical health but also your mental wellbeing.

7: Be grateful: Last but not least, being grateful for everything you have. Being grateful for every moment and every breath, I live. Being surrounded by people whom I love. And, there are a lot more reasons to be grateful for. Acknowledge them.

Thanks for reading.

Blessings and much love to all💐

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Post : Let’s be happy today 😃! 4 ways to elevate your happy hormones.

Hello everyone ! Happy weekend 😃🤗

I think God has given us the most efficient machine, our body, within which lies the solutions of every stress and issues. so, it is entirely up to us whether we run this machine efficiently and enjoy its benefits or be gloomy under stress and end up in a diseased state.

The happy hormones include Dopamine, Seratonin, Endorphins and Oxytocin run within the bloodstreams produced from various glands, acting as pleasure and happiness messengers which lifts our mood. They are neurotransmitters produced by the central nervous system which regulates our mood, sleep, memory, motor movements, digestion, appetite and learning ability.

Each of them have its own relevance within our body’s mechanism.

Dopamine or reward hormone: It is linked to the brain’s reward system. Whenever we complete a task or a goal, we feel accomplished, rewarded, pleasure, all because of this hormone. This hormone mainly releases during mind activity like meditation, playing an instrument, performing a task, exercise or doing something creative.

Serotonin: This hormone is derived from amino acid tryptophan which regulates the mood and emotions. Whenever we help others or share with others, we get a feeling of contentment and pleasure, it is due to this hormone.

Endorphins or Natural painkiller: It is produced in response to pain or discomfort/ stress to ease the situation. It is produced after heavy workouts, eating spicy food, having sex or laughing.

Oxytocin or love hormone: It produces the calming effect and is released during social bonding. It is linked to reproduction. Hugging, cuddling, kissing between parents and newborn, partner, family members, friends,pets are all due to this hormone.

4 simple ways to elevate your happy hormones every day:

1.Plan the day: Always get up from the bed with a sense of gratitude and a positive note for being around with your loved ones. Plan your day with short term practical goals and task to proceed through the day. So, that when you complete each of the tasks, you pat yourself, feel rewarded and contented. Do take out time to laugh out with your partner or a friend.

2.Mind activity: Certain activities stimulate the mind like meditating, listening to the music of your choice, cooking a meal, playing an instrument, exercising, going for outdoor activities and being creative with a hobby. So, never forget to devote some time to yourself in spite of the daily grind to get your daily dose of happy hormones release.

3.Eating: Certain food directly stimulates the release of dopamine and serotonin. Like dopamine is made from tyrosine which is present in bananas, avocados, apples, oats, beans and leafy vegetables. Similarly, serotonin is released while eating bananas, walnuts, dairy products and also carbohydrate. Exposure to sunlight also helps in releasing serotonin.

4.Social Bonding: Bondings with loved ones, spending time with friends, relatives also releases these hormones. Helping and sharing with others gives the much-needed boost to happy hormones. Do enjoy hugging your partner, loved ones, friends, cuddling a child.
In the case of children too, as parents, always let them share and help their siblings, friends very often, Make them play with their friends outside so that they get to learn social bonding.

All these small steps during the day and every day would ensure the release of the steady flow of happy hormones in the body. So, whether there are stress, problems or trouble in our daily life, we can overcome them with ease.

Thanks for reading.

Much love to all 💐