Face ageing: 5 crucial tips ๐Ÿ˜Œ

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

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 levelย optimum.ย 

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 ๐Ÿ’

Osteoporosis is Calcium-deficiency state: A myth ๐Ÿ˜‡

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

Osteoporosis is a significant issue, commonly associated with ageing where the bone density is lost, bones become porous, brittle and weak. They are easily prone to fracture with the slightest hurt. Structurally, bones consist of protein, minerals and calcium. Since calcium maintains the structure and density of bones, osteoporosis is considered as the calcium deficiency state. This saying is not always true. People started to consume calcium supplement in excess, which may, in turn, create problems rather than solving the issue. High intake of calcium can increase the risk of heart attacks, stroke by calcification of coronary arteries; there is the deposition of calcium around joints and kidney stones.

The causes associated with osteoporosis can be :

1.Menopausal due to low estrogen level.
2.Vitamin D deficiency
3.Smoking
4. Malabsorption syndrome.
5.Low vitamin K2 level
6.High stress causes high cortisol level
7.Certain medications like steroids.

Knowing that calcium is an integral part of the bone structure doesn’t necessarily mean that weakening or osteoporosis is calcium deficiency. But as mentioned above, it can be due to many other causes or risk factors involved. Consuming calcium supplement in excess can be toxic to the body. Unlike other minerals like potassium and magnesium, which are eliminated by the kidneys when taken in excess, the calcium deposits cannot be eliminated easily by the body. They get deposited in coronary arteries causing high risk to coronary artery diseases, calcium deposits in joints and calcium stones in the kidneys.

Diagnosis of Osteoporosis is made by bone density scan and bone markers.
The treatment is based on the underlying cause and preventionโ€”treatment with biphosphate medications under clinical supervision.

Specific Preventive measures like :
1. Nutrient-dense diet, rich in calcium and vitamin D, K2.
2. Lowering stress by calming the mind with Mindfulness, meditation.
3.Enough sleep


4. Exposure to sunlight for the natural source of Vitamin D
5.Limiting smoking and alcohol


6.Weight training exercises
7. Regular checking of hormone levels.

Thanks for reading.

Blessings and much love to all ๐Ÿ’

 

 

 

 

 

Post : Reverse your wrinkles. 6 interesting ways ๐Ÿ™Œ

 

Ageing is inevitable. Signs of ageing start appearing in every part of our body. So, does in the face which appears as wrinkles. The beauty industry has earned billions of dollars every year on the entire range of anti-ageing products. Not only this, there are several cosmetic procedures like wrinkle fillers, Laser resurfacing, facelifts, which are done to reduce and improve the wrinkling of the face. Though, these products and procedures do give results temporarily but may not have a long-lasting effect or cannot reverse the process of ageing. So, it is important to understand why wrinkling happens and how can we, actually reverse the process?

The tightness of the skin is mainly due to complex polysaccharides named (GAGs), glycosaminoglycans which attract water and act as the lubricant to the skin and prevent from sagging. It keeps the skin and collagen tissues, electrically hydrated. The collagen and elastin are the proteins which give the structure and stability to the skin. Hyaluronic acid is also a form of unsulphated GAGs. That is the reason, many anti-ageing products contain hyaluronan. The GAGs also contributes to bone mass density. Therefore, with ageing, GAGs levels decline which causes wrinkles to appear in your face, and your bone density also reduces, causing weaker bones and joints. Over the years, other factors like exposure to sunlight, pollutants, unhealthy eating habits, lifestyle factors like smoking, alcohol, all contribute to the wrinkling process. Then, there is the day to day stress, which results in a high level of cortisol which also further increases the wrinkling.

Now, the problem is how do we reverse the wrinkles? Yes, as we know, maintaining a healthy lifestyle, eating healthy, sleep improvement can help to a great extent.
But, how can we maintain the level of GAGs in the body?
GAGs levels are mainly stimulated and synthesized in the body by a hormone made in the liver called IGF -1 (Insulin-like growth factor -1).

Therefore, 6 interesting tips to maintain the level of GAGs

1.Low insulin: Insulin levels are inversely linked to IGF-1 levels. When insulin levels are high, the IGF -1 level is low and vice versa. So, people with diabetes whose insulin level fluctuate, their IGF-1 levels also fluctuate oppositely. The ageing effects are also more prominent in them. So, in a normal individual, to maintain a low insulin level, and get high enough IGF-1, we need to cut down carbohydrate to a great extent. Follow a low carb diet,with plenty of fluids, avoid all kinds of sugars and regularly exercise.

2.Enhance the liver function: Liver is important because it produces the IGF-1 hormone which in turn result in GAGs production in the body. Cutting down alcohol is a healthy choice when it comes to the liver. Eating organic, fresh vegetables, fruits like apples, grapes, blueberries, nuts, beetroot is important to enhance the liver.

3.Intermittent fasting: You should have a meal and remain fasting for a long interval until you have your next meal. Because, when you are fasting, your body secretes growth hormones, including IGF-1. When you eat, your body produces insulin which deactivates the IGF-1. So, a considerable period of fasting or intervals between meals is important when you don’t eat anything not even snacking.

4.Fat-soluble vitamins: Daily intake of good sources of fat-soluble vitamins A, D, K2. Sources can be organic egg yolk, green leafy vegetables, fish liver oils, butter, spinach, kale, carrots. Vitamin D is found in fatty fishes, fortified dairy products. It is better to take dietary sources of vitamins than supplements.

5.Moderate Protein intake: Daily intake of a moderate amount of protein can result in an adequate amount of GAG in the body. According to DRI (Dietary Reference Intake), 0.8 gm/kg or 0.36 gm/pounds is ideal. The right amount of protein depends on the individual ‘s age, muscle mass, current health status.

6.Sleep: Good amount of sleep of 7-8 hours a day releases growth hormone adequately in the body including IGF_1. Also, during sleep, your cortisol level is low giving enough time for cells to repair and regenerate.

Thanks for reading.

Blessings and much love to all ๐Ÿ’

 

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Post : Let’s be happy today ๐Ÿ˜ƒ! 4 ways to elevate your happy hormones.

Hello everyone ! Happy weekend ๐Ÿ˜ƒ๐Ÿค—

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 ๐Ÿ’