Tag: physical activity

Brain fog 🙄

by drjurisharma, posted in healing, health, Life, mental health, Science, wellness

Hello everyone! Have a wonderful and safe day 🙋🏻

img_0950

Brain fog is a state of foggy, ambiguous thinking. It may be associated with a lack of concentration, a short span of memory loss, anomic aphasia, susceptible to distraction. Brain Fog is a loosely framed term not in medical terminology. There is no evidence of neuropsychological evidence. So, it has no proper medical diagnosis. As far as symptoms are concerned, we may all relate to the concept of brain fog from time to time.

But, yes, when such symptoms are stable and have been steady for quite some time, we surely need clinical assistance. When the difficulty with cognitive functioning becomes problematic, interferes with daily activities, people surrounding you have noticed the symptoms, and slowly they are progressive and declining, we surely need neurological evaluation.

img_0953

Common symptoms:
Slow thinking
Difficulty focusing
confusion
Lack of concentrating.
Forgetfulness.

Common causes of brain fog :

img_0954

1. Depression is a state where there is pre-occupied thinking of sadness, worries, hurt, loss, persistent failure. This thinking pattern progresses to affect mood and impair cognitive and behavioural functionalities.
2. Anxiety is a state when there is ruminating about failures, lows of life, worries and so on.
3.Chronic illness or continuous physical pain.
4.Untreated sleep apnoea.
5.Alcohol, drug abuse
6.Chronic Fatigue syndrome.
7.Medications: Benzodiazepines, topiramate, anticholinergic drugs.
8.Sleep deprivation
9.Pregnancy.
10.Appetite disturbances, poor nutrition.

img_0952

A neuropsychological evaluation is necessary by formal testings of Core battery tests, a general cognitive assessment like memory, attention, language, motor function and visual-spatial and so on. Treatment is based on the underlying cause and symptoms.

img_0947

Any one of us can have brain fog at some point or the other. The general lifestyle of living in stress, anxiety, overthinking, sleep disturbances can easily affect our thinking and behavioural pattern from time to time. It’s essential to be more aware of our mental state and be proactive to notice and correct the gap or shortcomings by bringing out changes in our lifestyle. Some changes lifestyle like :

img_0949

img_0951
Improving diet with more brain-boosting foods and probiotics.
Cutting down inflammatory foods
Improving sleep cycle.
Increased physical activity.
Try not to be self-critical.
Socializing.
Self-care to de-stress ourselves. (developing hobby, being creative, sports)

Thanks for reading.

Blessings and much to all 💐

 

Post: Cellular health: 5 ways to improve the fundamental 🙌

by drjurisharma, posted in Uncategorized

Hello everyone ! Have a great Friday and weekend too 🙋🏻

Cell division

Individually, our body is not a single life form. It is a community of 50 -75 trillion cells depending on body size. Each of the cells collectively forms individual tissue, tissues collectively form organs, organs collectively form systems and systems form the human body. Each cell function as an individual unit. It needs food, nutrients, water, air and undergo metabolism, absorb its necessary nutrients and releases toxins as waste. That’s how, fundamentally the cells functions, grow and carry out different bodily functions. Optimally, our body needs 116 essential nutrients to function normally, maintain a proper weight, energy and health, that is the overall wellbeing.

Human blood cells

As we age, the cells slowly get tired, slows down metabolism. They are unable to absorb the nutrients and vitamins that we get from food and supplements. The toxins from food, air and water get deposited in the cells. Slowly, the cellular function gets damaged leading to diseases state, fasten ageing and poor health.
So, several factors are affecting at the cellular level. The poor quality of food, processed food, food contaminated with pesticides, low quality of vitamins and supplements.
Other factors like environmental pollutions, high level of stress daily, lifestyle factors like smoking, alcohol, all of them affect greatly at the cellular level, the core of the body.

Therefore, to become healthier and stay healthy, we need to take care of the body at the cellular level. Experts say that NAD+, a coenzyme is associated with the function of Sirtuins, the kind of protein which is responsible for ageing and longevity. NAD+ is the main factor for maintaining the cellular functions ranging from metabolism, energy production, circadian rhythm, excretion/release of toxins and DNA health. As age progresses, Sirtuins activity, NAD+ levels decline in the body.
When Sirtuin activity and NAD+ levels decline, not only we age faster, affect the life span, also result in pathogenesis of cardiovascular and metabolic diseases like diabetes.

How to increase and improve the activity of Sirtuins and NAD+ levels?

  1. Calorie restriction: This is not a diet plan. It is just that you started to reduce the intake of the number of calories slowly than your usual or habitual intake. Research shows, that when food is restricted, scarce in the body, the state has a powerful influence in the activity of Sirtuins, SIRT 1. Similarly, in the case of intermittent fasting, the same effect is observed.
  2. Intermittent fasting: This is a pattern of eating. It is having just 2 proper meals a day leaving long hours of fasting between the meals so that you get the maximum benefit out of them.

3.Physical activity: Any form of physical activity.

4.Melatonin, the sleep hormone also influences the activity of Sirtuins.

5. Food which increases polyphenols and omega 3 fatty acids.
Research shows that some particular variety of food are responsible to increase the activity of Sirtuins, SIRT1


Quercetin: Found in green vegetables, berries, tea, citrus fruits, apples, onions
Resveratrol: Pomegranate, berries, grapes, soybeans.
Food like green tea, olive oil, cocoa, omega 3 fatty acids rich fishes (salmon, tuna, sardines) avocados, all influences the activity of Sirtuins, SIRT1.

Thanks for reading. Take care.

Blessings and much love to all💐

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

by drjurisharma, posted in mental health

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.

Post: 2 intrinsic rewards behind adapting to a healthy lifestyle.

by drjurisharma, posted in health, mental health, wellness

“Happiness lies, first of all, in health.” George William Curtis

Whatever your goal is, maintaining a fit body, weight loss, maintaining your blood sugar, cholesterol or reducing stress, adopting changes in lifestyle is not hard. But maintaining them is a tough calling. Old habits are hard to quit.

Avoiding a piece of brownie, or an extra glass of wine during Christmas or thanksgiving is far less appealing than on a normal routine day. You have no time to think about that extra calories in those moments. Hitting the gym or jogging in the morning on a cold chilling winter doesn’t seem appealing at all even if it may affect your lifestyle changes goal.

Evidence-based researches have shown that people get motivated to adopt and maintain their lifestyle goals based on 2 types of reward system.

1.Hedonia; When lifestyle goal is associated with more superficial outcomes like you are looking good, losing weight, your wrinkles have reduced, your belly fat has reduced. These rewards are short-lived, gives you superficial pleasures and temporary satisfaction but lack a deeper meaning or a purpose. So, when you default your routine, may give you unhappiness as you will miss the superficial outcomes.

2.Eudaimonia: When your goal is attached to a more deeper meaning or a purpose, you tend to get motivated longer or even life long. In the process, lifestyle changes don’t become a forceful routine but instead, turn into spontaneous habits which gives you more lasting benefits. Emotions are mainly expressed due to the limbic brain. When we are deeply happy, contented, this feeling has a lasting memory in the structures amygdala and hippocampus. So, when you have a purpose, a satisfying meaning which gives happiness, attached to your lifestyle changes, you are always motivated to follow.

Some examples of different scenarios while attaching your lifestyle goal to a purpose :

A middle-aged woman has started to become physically active, taking her exercises regularly to build up more stamina to look after and play with her grandchildren.

A young loving husband who was obsessed with junk food and alcohol, have started to quit his habits and adapt to a healthy lifestyle for the sake of his wife and his newborn child.

A young man or a woman who had a past unhealthy way of eating, irregular routine start to adapt healthy eating and lifestyle for the sake of his/her career.

A doting grandfather starts taking care of his diet and maintains his routine physical activity so that his diabetes is better controlled and that he can be alive for a long time to spend his days with his growing grandchildren.

Attaching lifestyle goal with a purpose, not only help you in overall health-related aspects but have also other hidden rewards. You are more in charge of your life, you have self-acceptance and self-respect as an individual, believing yourself better, improved relationship with others and overall personal growth.

Post:10 tips to slow down ageing.

by drjurisharma, posted in mental health

10 tips to slow down ageing.
Ageing is natural so inevitable. But why ageing occurs ? Our body is made up of a community of living cells, functional units which function individually as well as in harmony with one another. The basic cause of ageing is cell damage. Each living cell continue to replicate again and again. But with each time, the cell dies and replicate, the telomere in the DNA strand of cell shortens. So as ageing start progressing, the telomere start shortening. The old cell function slowly and start declining. This telomere of cell can determine our actual biological age.

Other important factors of ageing are free radical damage, exposure to heat, radiation, sunlight, emotional stress and unhealthy lifestyle. Inspite of all these factors, the question is, can we slow down ageing ? The answer is yes. We can control some of these factors and slow down the ageing process. 


So, comes the key points to at least slow down this natural process…

  1. First, the most important key is loving yourself beyond anything . Love yourself and accepting the way you are. This gives you an immense strength to take care of yourself, your body ,mind  and soul. Once this feeling is ingrain in you, you will naturally take utmost care of yourself and also the people around you. 
  2. More than physical stress, emotional stress is the commonest cause to trigger ageing. Troubled relationship, work stress, lonliness are some common triggers. Try look out for solutions whenever you are in a messy situation. Maintaining a calm mind, would surely give some solutions. Hard times do come. But good times always come. Once you move on from your mental stress, not only physically, as well as mentally you will start feeling better. 

3 Completely avoid a sedentary life style. Follow a routine exercise regime. Any form of physical activity like walking, jogging, gymming, cycling are all beneficial. Yoga is a very useful form of practise. Sometime, due to time constrain for busy work life, routine exercise is difficult , then incorporate more and more physical activity like climbing stairs, body movement to keep boosting the body’s metabolism.

4.Maintaing a healthy lifestyle is very important to slow down ageing. Life style factors like smoking, alcohol and sugar intake should be reduced. Avoiding them completely, is a boost to slow down ageing. 

5. Eating habits should be routinely scheduled. Have meal at regular timings with no intermittent snacking. But yes, a fruit or handful of nuts whenever hungry is just normal. Try drinking plenty of fluids, mainly water. This gives you a naturally glowing complexion. 
6. Meals should be composed of good portions of veggies and fruits which would give you the natural dose of antioxidants to combat the free radical damage.

7. Greying of hair is normal. Nutritious food and fluid intake regularly would surely enrich your hair texture and prevent hair fall. Coconut and almond oils are good for head massage as they help in hair growth. Too much of hair colours and chemical treatment can prove harmful in the long run.

8. To keep your skin look younger even when ageing is the diet and a good night sleep. Big portion of fresh fruits and veggies with fluid intake daily would surely help. Do follow your routine skin regime to keep your skin clean and hydrated. Organic /nature based products are good for skin. Applying sun screen lotions and wearing protective clothing during sun exposure are beneficial for skin.

9.Follow your hobbies, passion or any interest you have. This gives you the freedom of expressing your thoughts, emotional outlet to let out. This also gives you joy and peace within. To age slowly, mental calmness and peace are very important. 


10. Lastly, give yourself a few minutes everyday, to meditate, to go within, to the person you are, or the one you want to become. Money and materialistic success are not enough for a calm and happy state of mind. Be grateful always, spiritually, stay connected to your higher self, for having a beautiful life.