6 best Natural sweeteners πŸ™Œ

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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.

Thanks for reading.

Blessings and much love to all πŸ’

Pic: courtesy Pineterest.

 

Hair health πŸ™Œ

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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.

Thanks for reading.

Blessings and much love to all πŸ’

 

 

 

 

 

 

Face ageing: 5 crucial tips 😌

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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 levelΒ optimum.Β 

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 πŸ’

Collagen Benefits πŸ™Œ

 

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Collagen is the most abundant protein found in our body. Most of the tissues including muscles, bones, joints, tendons, ligaments, fascia, arteries, cartilage, gut lining which constitute the immune system, skin, hair, nails in the body are all collagen.Β So,collagen is the important factor, which makes us look younger and maintain the overall physical beauty. Tissues mostly comprise of the extracellular matrix, a diverse mesh of protein and sugar. This matrix is consisting of the fibrous proteins, which is the collagen. As we age, the body produces less and less collagen. Nutritional deficiencies, eating junk foods, sedentary lifestyle all contribute to premature losing of collagens.

Structurally in the human body, there are at least 28 types of collagen, out of them, five types are the most prominent. Each of them functions differently and form building blocks of different tissues in the body.

Eating collagen-rich foods and supplements can slow down the degradation of collagen process in a significant way and protect the body from premature ageing, wrinkles, weak joints, organ damage and hair loss. Collagen is absorbed in the body in a hydrolyzed form, which can be easily assimilated and utilized by our body.

Significant benefits of consuming collagen-rich foods:

1.Supports the gut health, which mainly constitutes the immune system: The gut lining consists mostly of collagen. When the gut lining is weak or damaged, like in leaky gut syndrome, which is the root cause of many autoimmune conditions, collagen can be of great help. Consuming collagen-rich food can help in the repair and regeneration of the gut lining and supports the immune system and help to resolve many autoimmune conditions.

2. Supports Connective tissues: Mainly type 1 and 2 comprises of collagen which supports bones, joints, tendons, ligaments.

3. Benefits in overall beauty; Consuming collagen-rich food benefits skin, hair, nail as they are all made of collagen.

Important natural sources of collagen :


1.Berries: Out of all the berries, the blackberries are the richest source of anthocyanin, a compound, which helps to boost the production of collagen in the body. Ellagic acid found in berries prevents degradation of collagen: Another important compound, vitamin C found in berries is essential in collagen production.


2.Eggs: Egg white contains mainly amino acids Glycine and Proline, which mostly help to boost collagen production. The yolk contains fats and vitamin D, which also support the collagen in skin, bones and muscles.
3.Bone Broth: Broth is rich in hydrolyzed collagen from animal sources like chicken or beef, which boost the collagen production in the body.


4. Seafood: Oysters is rich in Zinc and copper, which helps and support in the formation of collagen. Wild fishes, like Salmon, is rich in Vitamin A, which trigger collagen production.
5.Saturated fats: Collagen production requires saturated fats from cheese, butter, olive oil, coconut oil and oily fishes.
6.Garlic: It is rich in sulfur which prevents the breakdown of collagen.


7.Citrus fruits: Vitamin C is vital in the production of procollagen, which is a precursor in collagen production.
8. Other critical sources are broccoli, fruits like mango, guava, pineapple, kiwi, nuts, seeds, leafy greens, beans are rich in amino acids and vitamin C, which promotes collagen production.

Thanks for reading.

Blessings and much love to all πŸ’

 

 

Boron: Benefits πŸ™Œ

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Boron is an underappreciated mineral which we have hardly known in the past. It is a trace mineral which is usually absorbed by our body from different dietary sources. As the soil is depleted from many trace minerals, including boron, we have started to realize it’s relevance. Its role is quite significant in our body as it takes part in many vital functions besides its essential health benefits.

The essential health benefits of boron:
1.Boron is necessary for the uptake of calcium, magnesium and phosphorus in the body, thereby improves the bone strength and health. It boosts the activity of the bone-building cells called the osteoblasts.
2.Boron is essential to increase the status of vitamin D3 in the body. Vitamin D3 is a steroid which is synthesized from cholesterol when exposed to sunlight. Vitamin D3 is necessary for bone mass and prevention of heart disease and depression.
3.Since it has a robust anti-inflammatory effect; it helps to lower the risk of cancer development. Research has shown that dietary boron intake is inversely correlated to the incidence of lung cancers, breast and cervical cancers and Prostate cancers too. Because of this anti-inflammatory property, boron supplementation, when recommended in the case of osteoarthritis, have shown drastic improvement.


4.It’s daily intake can improve the overall brain functions associated with attention, perception, memory, encoding and eye-hand coordination.
5.Boron helps to boost the sex hormones in the body. In the case of women, it helps to maintain the optimal level of estrogen in the body. In the case of men, it can help to increase the free testosterone level by lowering the level of sex hormone-binding globulin (SHBG).
6.It facilitate and improve the metabolism of iron in the body, thereby preventing and improving Anaemia.
7.It helps to increase energy production and supports the immune system.

The daily requirement of boron is about 1 mg which can be consumed from dietary sources of fruits and vegetables. Boron supplementation is required when clinically recommended, usually in case of elderly or in inflammatory conditions like osteoarthritis.

Sources are Fruits, tubers, legumes, Avocados, seeds, nuts, mushrooms, raisins, Shellfish.

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Blessings and much love to all πŸ’

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Amazing benefits of Inositol πŸ™Œ

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Inositol is a pseudovitamin, more commonly referred to as vitamin B8. Unlike other vitamins, Inositol is not considered essential as the body can make it. The kidneys and other body parts can produce it. Inositol is mostly found in the brain. It is vital for the body because it is involved in several crucial processes of the body namely –


1. Insulin regulation and helps to maintain blood sugar. It can improve the insulin sensitivity of the insulin receptors and reduces insulin resistance.
2. Fat metabolism which prevents the fat from accumulation.
3. Neurotransmitter synthesis like Seratonin which is greatly affected by Inositol. Therefore, it affects our mood and behaviour.
4. Calcium signalling.
5. Epigenetic regulation.
6. Cytosketetal formation.

Because it plays an essential role in these processes, it helps to benefits and improve many chronic conditions like :


1.Depression

2.Anxiety

3.Panic attacks, Eating disorders, Mood disorders.

4.Polycystic ovarian syndrome

5.Infertility, regulate the Menstrual cycle.

6. Inflammation

7.Acne

8.Since it helps in insulin regulation and aids in metabolism, it helps improve diseases like Diabetes type 2, autoimmune diseases and cancers.

Food sources of Inositol are Citrus fruits, cantaloupe, grains, legumes, nuts.

Supplement: Myo inositol. Supplements and doses are recommended under Physician supervision.

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Blessings and much to all πŸ’

Lung cleansing: 8 natural ways πŸ™Œ

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Our lungs are contaminated every day with environmental toxins, pollutants, dust, second-hand smoke, chemicals, microbes (bacteria, viruses) and the list goes on and on. During this corona virus pandemic, the risk is even higher. Such health hazard, often, lead to various chronic and acute lung issues like Asthma, pneumonia, bronchitis, COPD, lung cancer.Β Usually, our lungs can detox and heal themselves once the sources of pollutions are eliminated or significantly reduced. So, nowadays, we often hear about shifting home location towards the outskirts or semi-rural areas rather than staying in urban cities. Whether, we have the option of moving site or not, but we can take necessary steps of detoxifying and cleansing the lungs easy ways and prevent us from chronic respiratory issues and diseases. Lung cleansing can promote healing, normal lung functioning, reduces inflammation of bronchial lining, clear mucus and improves lung circulation.

 

So the simple steps that we can regularly adapt to detox and keep our lungs healthy:

1. Perform deep breathing exercises daily. Though breathing is normal but deep breathing involves diaphragmatic breathing which helps to strengthen the diaphragm and oxygen-carrying capacity of the lungs. Oxygen is nourishing for all cells and all vital processes to carry out smoothly. As we age, diaphragm, which is a muscle, start to become weaker. So, when we perform diaphragmatic breathing, it’s like trying to deep breathe into the belly. In the process, the diaphragm gets contracted, and air fills up. Slowly, as we exhale, the diaphragm relaxes. It creates a back pressure in the alveoli, which in turn improve the lung compliance and help to detox the lungs. Deep breathing also reduces stress significantly. It is essential to do daily 9-10 times of deep breathing exercise. You can get more information on this type of breathing technique from my previous post https://healthhappinesshealing.org/wp-admin/post.php?post=3659&action=edit

2. Another critical factor is to improve air quality at home. It is just not possible to control the external environment, but we can maintain the quality of air in the space we live every day. We need to make sure to change the air filters of the electrical appliances at home regularly. It’s essential to limit the use of air fresheners and scented candles as they contain harsh chemicals which may be harmful. Ensure adequate air ventilation and regular vacuum cleaning to maintain clean airflow at home.

3. Quit smoking: Cigarette smoke contains more than 7000 toxins. Researches have shown a direct link of smoking associated with lung cancer. Smoking also causes chronic inflammation of the bronchial linings and the lungs. So, there is a lot of health hazard associated with smoking rather than any health benefit.

4. Second-hand smoke: Even if you or I do not smoke, but, we are exposed to second-hand smoke, then we carry the same risk of health hazard like smoking a Cigarette. So, it’s essential to stay away from exposure to second-hand smoke. Therefore, always avoid places where you have a risk of inhaling second-hand smoke.

5. Apart from breathing exercise, doing physical activity regularly outside of your home, preferably in a park or open area, to ensure that your cardiovascular system is activated and you can breathe the fresh air every day.

6. Personal care: Having a hot shower, or using a heating pad on the back eases the intercostal muscles of the rib cage and help to soothe during breathing. Getting percussion or vibration on the backside will also accelerate breathing and healing process of the lungs during chronic ailments.

7. Food: Like all organs, lungs also required proper nutrients, vitamins, antioxidants for healing and proper functioning. Adequate nourishment from food rich in vitamin C, D, antioxidants, polyunsaturated fatty acids, drinking enough water, exposure to sunlight and limiting the intake of sugar and dairy products, all helps in the proper functioning of the lungs.

8. Some familiar sources which are nourishing and healing for lungs are ginger, green tea, oregano, peppermint leaves, liquorice, and lemon. Measures like eucalyptus oil steam inhalation and castor oil packs found to have a beneficial effect on the lungs.

Thanks for reading.

Blessings and much love to all πŸ’

 

Gut Health πŸ™Œ

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Why is gut health so relevant these days ? Because, in the majority of the diseases, researches have shown that the underlying cause is due to an unhealthy gut.

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Most of us are not aware of the fact that within the twist and turn of the internal coils, that is the intestines, there is often a war between the good and bad bacteria. This struggle results in gut imbalance and thereby cause several health issues like autoimmune diseases, hormonal imbalances, mental health issues, metabolic diseases and even skin problems like acne, depigmentation and psoriasis.

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As we must have already known, the digestive tract carries millions of colonies of bacteria. The right bacterial flora within the coiling of the intestines is bestowed upon many functions to perform to maintain a healthy body. They are responsible for breaking down food into energy, eliminate waste and toxins, and most important is to support the immune system. So, our gut health is under immense pressure to perform well.

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The gut, when encountered with a burst of harmful bacteria from any food sources, there is a war between the good and the harmful bacteria, and a sudden state of imbalance arises. Therefore, this gut imbalance may lead to different health issues, as mentioned above.

Common symptoms and diseases of improper functioning of the gut are:

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1. Slowing of metabolism: This may result in decreased energy production, less absorption of nutrients and deposition of toxins in the different parts of the body. So, there is a lack of energy, tiredness and fatiguability. We may suffer from vitamin and mineral deficiencies as absorption of nutrients is poor.

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2. Digestive issues like gas bloating, diarrhoea as the good bacteria are continuously struggling to restore the balance. Irritable bowel syndrome, acid reflux, colitis are some symptoms of invasion of harmful bacteria.

Man having problems/ insomnia, laying in bed

3. Mental health issues like depression, anxiety, mood fluctuation may occur. As toxins get deposited in different parts of the body due to the harmful bacteria, they may interfere with the production of happy hormones like serotonin and other neurotransmitters that can elevate the mood.
4.Lack of sleep: The gut imbalance causes hormonal imbalance, and the serotonin cycle, which regulates the sleep cycle gets wholly disrupted. So, the person with gut issues may suffer from sleep disturbances.

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5. Autoimmune diseases like Lupus, Crohn’s diseases, rheumatoid arthritis appear where the underlying issue can be an unhealthy gut.
6.Skin issues: When gut inflammation start spreading to other areas of the body, including the skin, there are issues of acne, eczema, psoriasis, complexion disorders, especially on the face.
7. Metabolic problems like diabetes type 2, stubborn weight gain, and obesity are common with gut issues.

Some useful ways to keep a healthy gut:

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1. Eating less or no sugar at all as the sugar becomes the medium of growth of harmful bacteria.
2. Drinking lots of water dramatically helps to eliminate the toxins and also facilitate the digestive process.
3. Chewing food with each bite, about 30- 50 times. Though it may sound tedious, this mastication process may help the food to digest and absorb the nutrients properly.
4. Consuming more fibrous food help to form the stool bulk and help eliminate waste and toxins.

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5. Mono meals as preparing a single meal with combining many food ingredients which allows the body to digest food better.

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6. Consuming fermented food (pickled vegetables) and probiotics help to flourish and restore the good bacterial flora.

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7. Effective foods are bone broth (contain collagen which cleanses the gut), ginger, blueberries, peppermint oil, healthy fats like omega-three fatty acids, all benefit the gut.

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8. Low impact exercises: Low intensity exercises like rebounding, stretching, walking, yoga and low impact cardiac workout can be helpful for gut health.

Thanks for reading.

Blessings and much love πŸ’

Post : Supplements: An aid or just hype. 4 points of understanding πŸ‘

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Whenever we visit a grocery store. There is always a separate counter for vitamins and minerals supplements. It feels like why do we have to take the pain of looking for fresh fruits and vegetables, instead take some of the supplements home which will fulfil our daily requirements of vitamins and minerals. But, it is not so. Right from evolution, humans are born to live and survive on food. So, it is always the food first.

It is the healthy diet which is the key to provide you with the best sources of vitamins and minerals to the body for growth and maintenance. If you are eating the best healthy form of diet and nutrient-dense food, then supplements are not necessary at all. But, sometimes, even if you are having a healthy diet, there are some deficit for which you are showing some signs and symptoms. Then, there is a requirement for supplements. So, vitamins and minerals pills are a supplement to your diet to recover the deficit but not replacement.

4points of understanding

1.Balanced diet: Moreover, a healthy balanced diet is not only a source of vitamins and minerals but also a good source of dietary fibres, protein, carbohydrate and fat which are essential for the body. Supplements do not contain any kind of dietary fibres so they are not wholesome as in a healthy diet. Again vitamins and mineral supplements do not get fully absorbed sometimes in the body like for instance, fat-soluble vitamins do not get absorbed if taken in empty stomach. Therefore, there is no substitute for a healthy nutritious diet. So, never rely on supplements for your daily requirement. Before, taking supplements, it is important to consult your Physician.

2.Heart diseases: People with risk of heart disease are usually advised to take Omega 3 fatty acids which are found in fishes like salmon, herring, tuna, at least twice a week (American Heart Association). So, omega 3 fatty acid supplements (EPA +DHA) are recommended for such people. It is always wise to discuss the diet plan with the Physician before consuming such supplements.


3.Antioxidant vitamin supplements (A, C and E): There is yet to be proved clinically that antioxidant supplements provide overall benefits. So, it is not to rely on these supplements for the daily dietary sources of antioxidants. Therefore, antioxidant food sources like veggies, fruits and whole grains are the best.

4.Harmful: Too much of any supplements which are not required for the body, taken in large quantity can be potentially damaging. Too much of iron can have the risk of chronic diseases, or too much vitamin A can cause to have birth defects. Again, the interaction of dietary supplements, along with prescription drugs, can sometimes be potentially toxic.

Thanks for reading.

Blessings and much love to all πŸ’

Post : Reverse your wrinkles. 6 interesting ways πŸ™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 πŸ’

 

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