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’

Eye health : 6 important tips ๐Ÿ™Œ

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

What is this fuss about blue light on eyes? Blue light is a significant component of sunlight. Blue light is beneficial as it maintains our circadian rythm, the natural wake and sleep cycle. It also makes us alert, boost energy and elevates our cognitive functions in the daytime.

With the change in lifestyle, occupation and technology, people have started living more indoor with devoid of natural sunlight. More exposure to all kinds of technology gadgets, illuminating artificial lights at night after sundown has begun to take a toll on human health.The blue light, which is healthy in the daytime, has started to interrupt the natural sleep cycle in the night time. The intense exposure from blue light emitted from artificial lights like LED, fluorescent lights and prolonged screen time of electronic gadgets like TV, computer and cell phones hurts our eyes and body. The blue light disrupts the secretion of melatonin which is the primary sleep hormone. Though, all light of different wavelength interferes with the secretion of melatonin. But, blue light interferes the maximum when compared to other light. With the daily exposure to blue light at night time, have started to disrupt, not just the sleep cycle, but the entire hormonal cycle and other biological processes of the human body. Researches have even found itย linked to some types of cancers, diabetes, obesity and heart ailments.

Some tips to prevent blue light exposure during the evening and night time:

1. Using dim light at night, preferably dim red light and using old types of incandescent light at home instead of LED lights. In a light spectrum, the longer the wavelength, the less effect it has on our health. Therefore, the red light is less likely to affect the circadian rythm.

2. Limit the screen time at least 2-3 hours before bedtime. It is essential to use a blue light filter or glasses at night time when working in the computer or doing a night shift work.

3. Using a lubricating eye drops to prevent dry eyes and irritation caused by prolonged screen exposure. It is vital to keep a distance of 2 feet away from the computer screen. Eye blinking should frequently be to prevent dryness.

4. Natural exposure to sunlight in the day time is essential for healthy life processes to carry out optimally, prevent mitochondrial damage, helps in ATP synthesis and Vitamin D synthesis.

5. Consuming green leafy veggies, omega three fatty acids rich food, carrots are all good for eyes. Drinking plenty of water is beneficial. Splashing the eyes with cold water to prevent drying and itchiness of eyes. Proper nutritional care necessary and is vital to quit smoking as they both are essential to prevent age-related macular degeneration.

6. Eye muscle exercise and following the 20/20/20 rule.

Thanks for reading.

Blessings and much love to all ๐Ÿ’

Mental health and food: 6 facts ๐Ÿ˜‡

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

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Generally speaking, after having a heavy meal rich in carbohydrate, we tend to feel lethargic, less attentive and unable to focus. Whereas, a meal rich in protein and fibres, we tend to feel alert, active and in a good mood. We must have noticed that binging on junk food, or refined food in large quantities tend to make us feel exhausted, anxious, depressed and less attentive. So, there is enough evidence to show the high impact of food on mental and brain health. Studies from the past and new emerging researches have given strong scientific evidence regarding the link between dietary pattern and mental health.

6 Relevant facts

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1. Though the brain is 2% of the body weight, it utilises around 20% of the body’s energy resources daily. And most of this energy comes from the food we consume daily. Structurally, the brain is composed of mainly fat (about 60%) which are mostly omega 3 and 6 fatty acids. Besides, playing an essential role in building the brain structures and development, these fatty acids act as messengers in the functions of brain neurotransmitters which signals neuronal impulses, and also helps in maturation of brain cells and the plasticity of brain cells. More on the sources of omega 3 fatty acids from my post https://wordpress.com/post/healthhappinesshealing.org/3844

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2. Nutritionally, the rest of the brain structures are mainly protein, amino acids, glucose and micronutrients. Protein and amino acids are the building blocks of the brain cells. Antioxidants found in fresh fruits and vegetables provide the essential micronutrients that fight the free radicals and enable the brain to remain alert and stable for a more extended period. Essential nutrients found in food like Vitamine B6 and 12, folic acid prevent the process of degenerative diseases in the brain. Trace minerals like sodium, copper and iron also play a role in the cognitive development of the brain.

3. Emerging studies in the past and present times have shown significant evidence to prove that healthy dietary habits have reduced the risk of mental health issues like depression and anxiety and even cognitive impairment.

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A meta-analysis of many studies showed with Modified Mediterranean diet: A diet which encourages large quantities of fruits, vegetable, legumes, olive oil, nuts and fishes with a moderate amount of meat and regular exercise and active lifestyle has shown to significantly improved the depression symptoms and level of depression rating measured by MADRD scale (Montogomery Asberg Depression Rating).

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4. Studies have also shown that a healthy wholesome diet with many nutrients has substantial evidence to improve inflammation in the body and brain health and thereby improved the symptoms of depression which is linked to inflammation. Brain-derived neurotrophic factor (BDNF) level also increases with a healthy diet.
A healthy diet also changes and improve the gut microbiome in 3-4 weeks. And gut health is strongly linked with brain and mental health.

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5. Food has a direct correlation with the blood glucose level in the body and brain health. Food with the high glycemic index, a carbohydrate-rich diet or maybe pasta or white bread releases glucose rapidly into the blood following which there is a dip in blood sugar which can affect our brain health like inability to focus, attention and mood. Inversely, after consuming food with a low glycemic index like oats, grains, legumes cause a slow, steady release of blood glucose which in turn help in a stable level of attentiveness and a good mood.

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6. Finally, the variety of sources of food which boost brain and cognitive functions are fatty fishes, nuts, whole grains, legumes, turmeric, ashwagandha, dark chocolates apart from a wide range of vegetables and fruits.
Brain supplements are useful too but required to be used under clinical supervision.
Brain exercises like solving challenging problems, puzzles, memorising, physical body co-ordination exercises, yoga and meditation are useful for brain health.

Thanks for reading.

Blessings and much love for all ๐Ÿ’

 

 

Omega 3 fatty acids : Why? ๐Ÿ™Œ

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

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The cell membrane of each cell in the body consists of phospholipidsย which has omega-three fatty acids as a component. Physiologically, omega three fatty acids help in the metabolic processes of energy production and individual organ function of heart, lungs, immune system, blood vessels and endocrine system. Therefore, it should be an essential part of our diet. It’s defficiency leads to many physical and mental diseases and symptoms like the autoimmune disorders, heart problems, COPD, skin and eye problems and even depression. Omega 3 fatty acids are polyunsaturated fatty acids which are called essential fatty acids because they cannot be synthesised in the body and has to be consumed from dietary sources. The average recommendation for an adult is 1200mg of Omega 3 fatty acids per day.

There are three types of omega-three fatty acids :
ALA – Alpha Linolenic acid
EPA – Eicosapentaenoic acid
DHA – Docosahexaenoic acid.

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The benefits of omega-three fatty acids are immense. The most critical effect in the body is in the inflammatory process. Whenever, there is a trigger of inflammatory response like microbial infection, physical or metabolic tissue damage and stress (mental or physical), there are molecular and cellular events taking place, causing an alteration in the genes, and the cells produce a different pattern of proteins. The white cells in the blood interact with the endothelial cells and initiate the inflammatory process and as a result of which many chemicals are produced which causes further tissue damage. And when the inflammation process continues, irreparable tissue damage occurs and metabolic changes appear in the organs of the body. When omega-three fatty acids, EPA and DHA are supplied or increased in the diet, they alter the composition of the inflammatory cell phospholipid and thereby change the cell phenotyping and reduces the overall inflammation process.

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In case of heart problems, more supply of EPA, DHA lower the triglyceride level and reduces the risk of a cardiovascular event like a stroke, heart attack. Researches also show a high intake of Omega 3 helps in lowering the risk of Alzheimer’s, disease, dementia and other cognitive issues. It also reduces the risk of certain cancers like breast cancers and colorectal cancers. It is also beneficial for eye health and the joints so required in the improvement of Rheumatoid arthritis.

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Naturally, Omega 3 fatty acids are found in wild fishes like salmon, sardines, tuna, anchovies, herring, and mackerel. Plant seed oils like canola, flaxseed oil, chia seeds and soybean. Nuts like walnuts are extremely rich in omega-three fatty acids. Supplementation is generally recommended under Physician’s guidance.

Thanks for reading.

Blessings and much love to all ๐Ÿ’

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