Hello everyone ! Have a wonderful and great day 🙋🏻
3 things to know about hyperhidrosis :
1. Hyperhidrosis is a condition characterised by excessive sweating from the eccrine glands, which is about 4-5 times more than an average person sweating. This condition can harm the life of the individual at the professional, mental and social level. Physiologically, sweating is a normal phenomenon which occurs to regulate the body’s temperature. It is actually, a function of the sympathetic nervous system that causes the sweating. In hyperhidrosis, tremendous sweating occurs in hands, feet, scalp, face and armpits, making it annoying and irritable. This condition affects about 5% of the global population.
2. Hyperhidrosis has no known cause but can be associated with certain medical conditions. So, reasons can be group as : a.Idiopathic (no known cause) b.Hereditary factor c.It can be related to certain medical underlying conditions and due to the intake of certain medications. d.Specific conditions which can be associated with hyperhidrosis: Obesity, Stress disorders, chronic anxiety, hyperthyroidism and menopause.
3. There is no known cure for hyperhidrosis. Though topical creme and antiperspirant are there, treatments are available to manage such cases quite well. Some treatment options are : a.Iontophoresis: It is a non-invasive procedure of delivering electric current to the affected body parts like hands, feet or armpit while that particular body part is submerged in water. Though this procedure is common, it has a limited success rate and requires frequent intervention. b.Botox injections: This method is quite effective but again requires numerous injections and repeated sessions. c.Sympathectomy: This is a minimal surgical procedure which is used to remove the sympathetic nerves that control the sweating of the affected parts. This procedure is the most effective one.
The cost-effectiveness of each of the procedures can be decided, depending upon the individual’s requirement and severity.
Why do we need to know about the glycemic index of food? The answer is simple. Whatever food we eat, we should know how fast the food is digested and absorbed in our body and raises our blood sugar level. Knowing this, we can arrange our daily meal plan and maintain good health. It will help us to lose weight if necessary, and avoid lifestyle diseases like diabetes, heart diseases.
Six facts to know:
1. Glycemic index refers to how fast a type of carbohydrate consumed is digested and absorbed in the body and raises the blood sugar level. Insulin then helps the sugar molecules to be absorbed by the cells of our body for energy. To be precise, the Glycemic index is referred to the measurement scale of 0 – 100 of the rate at which the carbohydrate is digested and absorbed in the body.
2. Note that the Glycemic index is influenced by other food content also like protein and fat content, as we usually do not consume carbohydrates in isolation during a meal.
3. On the Glycemic index scale : Low GI – Less than 55 Medium GI – 55-69 High GI – 70 or more
Low GI index means that the particular food has a slower rise of blood sugar levels but has a sustained release of energy.
High GI index means that the particular food indicates a rapid rise in blood sugar and release energy quickly for a shorter period.
4. It is relatively healthy and safe to prefer food with a low GI index as: It reduces hunger as the energy is slowly reduced. Helps to lose weight. Improve cholesterol level. It helps to lower the risk of heart disease and type 2 diabetes.
This doesn’t mean that all food with higher GI index like potatoes, rice, watermelon, dates, raisins should be avoided entirely, but can be consumed in moderation. But, we should avoid high GI foods like processed, refined, sugary food altogether for better health and wellbeing.
5. Glycemic load: This is a term which is used commonly along with Glycemic index, often as well. It refers to both the quality and quantity of carbohydrate that is eaten during the meal. It indicates how food choices in the feed would affect the blood glucose level in the body.
The equation is Glycemic load = Glycemic index, multiplied by how much quantity of carbohydrate is eaten.
6. Some practical tips: a. Fibrous vegetables are best in the sense as they are dense and rich in fibres. They are digested by the gut microbes, which in turn provide food for the microbes and in exchange causes a slow and steady absorption. Subsequently, blood sugar is released slowly.
b. Some food like eggs, lean meat, fishes, pulses, full-fat dairy, cheese are not considered in the GI index. So, these foods have little effect on blood sugar level directly. We should consume these foods regularly.
c. Enjoy daily a considerable portion of vegetables and fruits, preferably with a low GI index along with a limited quantity of carbohydrate to regulate the blood sugar efficiently.
d. Acid content in food can slow down the digestion of food so lemon, vinegar, should be added to the meal.
1.You have a bodyweight within the range of average weight, according to the height and not being overweight. 2.You have a routine, regular bowel habit. 3.You have clean and clear skin. 4.You get up fresh and remain energetic. There is an absence of laziness. 5.Experiencing a sense of hunger once or twice a day. 6.You don’t have general body ache except with injury or heavy exercise. 7. You experience a sense of wellbeing and generate positive thoughts. 8. You experience deep sleep at night.
These are general signs that indicate that your body is functioning optimally and your immunity is intact. Our body’s immunity and vitality is not acquired by having a glass of smoothy, or daily going to the gym and having a load of supplements. It is the result of what you eat, how you think and how you live.
Three simple ways to build up a strong immunity is:
1.Fasting: Fasting is the simplest and easiest way of building your immunity. Ideally,15 to 16 hours of fasting every day are good enough. It is also the easiest way of losing weight. Having everyday dinner at around 6-7 PM, and not having any meal or snacks in between except water. Then, followed by having breakfast, the next morning around 10 to 11 AM gives you fasting of at least 16 hours quickly.
2. Food:Having food which is as much as close to Mother Nature. Fruits and vegetables, in their natural form or cooking minimum to restore their nutritional value. Preferable having a one-grain meal a day like brown rice or whole wheat and having meals (1-2 times /per day) with enriched portions of fibres, healthy saturated fat, protein and carbohydrate. It is necessary for avoiding processed, refined food altogether. Limiting the intake of beverages, alcohol and having more water, instead is ideal.
3. Mind and body care: Exercising every day is a must. Instead of heavy workouts in the gym, simple exercises like walking in nature, running, jogging are ideal. Physical activity throughout the day is good enough to give you a good night sleep. It is essential to maintain a positive attitude and a calm mind, to keep stress at bay. So, meditation, yoga, mindfulness practices, spiritual practices helps to build a positive and healthy mind.
Most of us have a sweet tooth. But its the potential danger of adding some extra calories and the spiking glucose and insulin level that scares us the most. Yes, we can reduce or eliminate the intake of sugar from our diet for health sake. Perhaps, this is the best option. Or, we can choose some healthier options instead. Not going for artificial, industrially processed sugar and products, we can very well opt for natural alternatives which will not only satisfy our sweet tooth but also give some added health benefits.
Six healthy alternatives:
1.Stevia: is a natural sweetener derived from the leaves of a bush known as Stevia Rebaudiana. The leaves are packed with nutrients and phytochemicals. It has no calorie, 100%natural and no adverse effects on health. Instead found to lower blood pressure and insulin levels. Though different brands are available in the supermarket, the best option is those who are least processed ,non GMO (genetically modified organism) and have no added sugar like dextrose or multidextrin and so on.
2. Monk fruit sweetener: This is a healthier option as it has zero calories too. It is derived from a small green fruit called monk fruit found in South Asia. Studies have shown that this fruit extract has anti-inflammatory, antioxidant and anti-cancer properties. But, more research is required though. This kind of sweetener is quite expensive and is available in the supermarket. We need to be careful of any artificial sugar additives.
3. Pure raw honey: Pure organic honey, is not just sugar but a complete food. However, it has calories but has immense health benefits. It contains antioxidants, antimicrobial, and is used as a natural medicine for cough relief and in wounds and cuts. Since it includes pure bee pollen, it can also benefit from reducing allergy symptoms. Not all honey brands found in the aisle of the supermarket are healthy.Pure, organic raw honey has the maximum health benefits. Since it has calories, it has to be used sparingly.
3. Dates: Dates can be used along with raisins, apricot, pineapple juice as sugar alternatives. Dates as such are rich in fibres and have the highest nutritional value along with vitamins and minerals. They are also rich in antioxidants.
4. Coconut Sugar: Coconut sugar is good as it is extracted from coconut juice which is full of potassium, rich in nutrients and electrolyte. It has a low glycemic index.
5. Maple syrup: Pure maple syrup is derived from maple tree sap that has been reduced by boiling. The maple tree is a native of North America. Maple syrup has immense health benefits too. It is rich in antioxidants, zinc and other minerals and is suitable for heart health, immune booster and hormonal balance.
6. Jaggery: It’s a sugarcane syrup that is golden to dark brown, which is unrefined and unprocessed. It has high nutritional value and is rich in minerals and phytochemicals. It improves digestion, immune booster and helps in joint pain. Since it has calories, it is not ideal for people with diabetes.
Chronic Fatigue Syndrome: It is a disorder, relatively unknown to the public and even to the medical fraternity. It is a progressive, multi-system functional disorder involving the Neurological, Immune, Endocrine and digestive systems. As more and more cases are emerging, the diagnosis has now been established. This condition is also known as Myalgia Encephalomyelitis or systemic exertion intolerance disease (SEID). The syndrome slowly progresses to functional impairment. It can affect any age group, even in children. But mostly, common in women, more than men in the age group of 40-60 years.
Symptoms: Different individual is affected with different range of severity. 1.Extreme fatigue even after long hours of rest. 2.Progressive loss of stamina, both physically and mentally. 3.Loss of concentration 4.Loss of memory 5.Headache 6.Sensitivity to food, odours, chemicals 7.Unexplained joint pain. 8.Sleep disorders 9.Enlarged lymph nodes in the neck or the armpits.
Causes:The exact cause is yet unknown. But, in more and more case studies, certain contributing factors are being identified:
1.Viral infections: Like Rubella, Epstein Barr, Human herpes, Ross River viral infection can precipitate such a condition. 2.Bacterial infection like Chlamydia Pneumonia 3.Genetic Predisposition 4.Mental issues like childhood trauma, emotional trauma, stress 5.Hormonal imbalance.
Diagnosis: The diagnosis is difficult to confirm as the condition has symptoms similar to many other conditions. To make a diagnosis, doctors mainly rely on a thorough medical history, and different tests are being done to rule out other conditions. Some individual with this condition has been found to have an inadequate response to immune cells like T cells and have autoantibodies in the blood. Tests like laboratory tests, exercise tests, sleep study are done to exclude other conditions.
Management: There is as such no cure. The aim of managing such cases is to relief the individual from the symptoms.
1. Eliminate food sensitivity like common allergens nuts (peanuts, tree nuts), shellfish, gluten (wheat, rye, barley), dairy. Avoiding such food may sometimes work towards improving the symptoms.
2. Exercise and Yoga is recommended to improve physical mobility. 3. Mindfulness session to improve sleep issue. 4. Acupuncture to improve pain.
5. Improve diet and Supplementation with vitamin B complex, potassium, magnesium.
6. Bone Broth as a collagen booster
7. Meditation, nature walk to improve mental health, reduce stress and peace of mind. 8.Social support: Support from loved ones and friends is vital.
Hello everyone ! Have a great and safe Sunday ☀️🙋🏻
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.
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 canadapt 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
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 withregular 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.