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Tag: water
Eye health : 6 important tips 🙌
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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 it 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.
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Post: Be like water 💦
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Post : Reverse your wrinkles. 6 interesting ways 🙌
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.
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Post: Detoxification: 4 realities.
Once we step out of our house, we are exposed to a host of environmental pollutants, allergens, hazardous chemicals, processed food, heavy metals, pesticides and so on. All of them have a hazardous effect on our body.
Medical experts do not really urge the need for detoxification as our body has a natural ability to eliminate toxins and waste. Skin, liver, kidneys, bowels and lungs naturally eliminate toxins.
But then, why do we keep hearing about detoxification methods which often catch our attention ?
4 realities ;
- Detoxification is quite necessary when your body’s natural mechanism is disturbed. Sedentary lifestyle, poor eating habits, overeating, too much of alcohol, smoking may contribute. Some occupational hazard (regular exposer to heavy metals like lead, arsenic) and people with digestive disorders may require to detoxify.
2. The concept of a detox diet may sound appealing but is quite a misconception. Detox diet which may include specific food with detoxifying properties, laxatives, liquids don’t really identify or remove specific toxins. There is no scientific evidence of any diet which can eliminate specific toxins.
The human body itself is equipped with an efficient detoxifying system. The detox diet can at best facilitate the natural system.
3. Change in lifestyle is an important tool to optimize our body’s natural ability of detoxification. Cutting down sugar, processed food, reduce intake of alcohol, reduce salt intake and maintaining an active life (to boost metabolism) are very essential. Having adequate sleep daily is helpful to remove toxic waste (beta-amyloid) from the brain. Sleeping about 6-7 hours of quality sleep ensures good health.
4.Drinking lots of water, staying hydrated throughout the day help remove toxins, waste through urine, sweat and also breathing. Antioxidant-rich diets composed of fresh fruits and vegetables help to eliminate the excess free radicals and fight the body’s oxidative process. Food rich in prebiotics like banana, tomatoes, garlic, oats, asparagus help in increasing the good bacteria in gut called probiotics. A healthy gut is necessary for effective body’s natural detoxification.
Leading a well-disciplined life is quite effective for the body’s natural mechanism of detoxification. Adopting methods like a detox diet, going to spas, sauna bath, sweating therapy, fasting methods can be individual choices.