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Anu Sabu

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Follow this String during Mood swing!

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Mood swings are the so-called “monsters” before the menstrual cycle (Periods) experienced by women. These fluctuations in mood can range from happiness and contentment to sadness or anger. One minute we feel that we are unstoppable and the next minute, an accidentally dropped spoon feels like the end of the world! Hilarious! Isn’t it? Well let’s explore the reasons behind these turmoil in mood, the systemic changes that occur in a woman’s body during the menstrual cycle, and some interesting hacks to help manage them.

The Menstrual Cycle and Hormones:

The menstrual cycle is a complex shift of hormones that occurs in a woman’s body roughly every 28 days in a month. The two key hormones involved in this process are estrogen and progesterone, which are produced by the ovaries.

The cycle can be divided into two main phases: the follicular phase and the luteal phase. The follicular phase begins with the onset of menstruation (1st day of periods) and lasts until ovulation (the ovum released from ovaries, occurs around 12-14th day of the cycle). During this phase, estrogen levels rise, contributing to feelings of energy and positivity. However, after ovulation, during the luteal phase, progesterone takes center stage.

Estrogen Dominance and Happiness: During the follicular phase, when estrogen levels are on the rise, women often experience increased energy, improved mood, and a heightened sense of well-being. Estrogen has mood-boosting effects and can enhance feelings of happiness and contentment. This is the unstoppable phase.

Progesterone’s Rage and Gloom: As progesterone takes over during the luteal phase, it can lead to increased emotional sensitivity and a higher likelihood of experiencing mood swings. This is the time when irritability, anxiousness, extreme sadness takes control. Sometimes, women don’t realise that they get angry or upset on little things, even experience burst of emotions. It is this rise and fall in hormones that modulate every mood.

Some interesting hacks to tackle mood swings

While the conventional lifestyle changes like a balanced diet, exercise, and sufficient sleep are crucial for managing mood swings, here are some interesting hacks that may provide an additional relief:

  • Aromatherapy with Essential Oils: Experiment with calming essential oils like lavender, chamomile, or clary sage. Inhaling these scents or using them in a diffuser can have a positive impact on mood and stress levels. As an alternative one can also use scented candles of the same essence.
  • Colour Therapy: Surround yourself with soothing colours like blues and greens. These colours are associated with calmness, tranquility, and nature, and they tend to have a positive impact on mood. Consider wearing clothing in these calming hues or incorporating them into your living spaces to create a visually serene environment.
  • Laugh Therapy: Watch a favourite comedy show or listen to a funny podcast. Laughter triggers the release of endorphins, the body’s natural mood lifters, helping to counteract feelings of irritability.
  • Warm Baths with Epsom Salts: Take a warm bath with Epsom salts. The magnesium in Epsom salts can help relax muscles and alleviate tension, promoting a sense of calmness. An alternative to it can be Soak your feet in a basin of warm water. Add a few drops of essential oils or Epsom salt if available. Foot soaks can be surprisingly relaxing and help with overall stress reduction.
  • Power of Positive Affirmations: Create a list of positive affirmations tailored to your needs during this time. Repeat these affirmations daily to reinforce positive thoughts and counteract negative emotions.
  • Herbal Teas: Explore herbal teas known for their calming properties, such as chamomile or peppermint. Warm beverages can have a soothing effect and contribute to relaxation.
  • Creative Outlets: Engage in creative activities like drawing, painting, or crafting. Expressing yourself creatively can be a therapeutic way to channel emotions and shift your focus.
  • Breathing Exercises: Practice deep breathing exercises to promote relaxation. Place one hand on your chest and the other on your abdomen, focusing on slow, deep breaths to calm the nervous system.
  • Tapping (Emotional Freedom Technique): Explore the Emotional Freedom Technique (EFT) or tapping. This involves gently tapping specific points on the body while focusing on specific thoughts or emotions, and it has been associated with stress reduction. These points are located on meridians, which are channels where energy flows.

Top of the Head (TH): Center of the crown.

Eyebrow (EB): Beginning of the eyebrow, just above and to one side of the nose.

Side of the Eye (SE): On the bone bordering the outside corner of the eye.

Under the Eye (UE): On the bone under an eye.

Under the Nose (UN): Above the upper lip.

Chin (Ch): Midway between the point of your chin and the bottom of your lower lip.

Collarbone (CB): The junction where the sternum, collarbone, and the first rib meet.

Under the Arm (UA): About four inches below the armpit.

  • Acupressure Points: Discover acupressure points that are believed to alleviate mood swings. For example, applying gentle pressure to the Third Eye Point (located between the eyebrows) is thought to promote emotional balance.

Keep in mind that every person will respond to these tricks differently, so you need to figure out what works best for you. A comprehensive strategy for controlling mood swings during the menstrual cycle may involve combining these unconventional tactics with conventional methods. Consulting with a healthcare professional is recommended for personalised guidance, if mood fluctuations are severe or chronic.

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In Blog

Symphony of Life

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“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough. -Oprah Winfrey”

Life, with its intricate moments, unfolds in a symphony of unexpected turns. It is a journey marked by twists and bends, each presenting an opportunity for growth, resilience, and profound beauty. In the grand tapestry of existence, it is the unpredictable nature of life that adds vibrance to our experiences, shaping the very essence of who we are and who we become.

It orchestrates a myriad of events, both joyous and challenging, guiding us through the ebbs and flows of existence. At times, we may find ourselves soaring on the wings of success, basking in the warmth of accomplishment and deeply fulfilled. Yet, just as swiftly, we may be confronted with adversity, tested by the winds of change and uncertainty.

These times of uncertainty are when our true essence come to light. Our ability to deal with life’s unexpected twists and turns reveals a great deal about our bravery, perseverance, and adaptability. Adversity presents us with a choice: we either give in to despair or overcome it by seeing the difficulties as chances for personal development and transformation.

Our best ally in negotiating life’s curveballs is the skill of improvisation. We learn to harmonise with life’s rhythm, much like jazz musicians do, and embrace creativity and spontaneity even in the face of uncertainty. When we improvise, we unearth our inner strength and ingenuity and find beauty in the unwritten songs of life. The art of improvisation is a must to learn as some situations might be daunting and we would not give in, but if we flow and adapt, we meet the silver lining.

“Life is to be lived, not controlled; and humanity is won by continuing to play in face of certain defeat.” — Ralph Ellison, Invisible Man

More often than not, we find unanticipated treasures and blessings in the middle of unexpected twists in life. Our life is enriched in ways we could never have predicted, that bring us to new chances, relationships, and experiences. We go closer to our actual purpose and fulfilment with each curve acting as a stepping stone.

Indeed, the very essence of life lies in its unpredictability. For it is through the challenges and triumphs, the laughter and tears, that we come to understand ourselves and our place in the world. Living is about accepting the trip in all of its complexity rather than just getting somewhere. It involves letting go of control and having faith that every event, no matter how unexpected, has a bigger meaning in the bigger picture of our lives as they develop.

We find our greatest clarity when things are chaotic, so let’s enjoy the beauty of life’s unexpected turns. Let us embrace the rhythm of life and learn to improvise with grace. And may we never forget that the ultimate fulfilment of life’s essential purpose—to live, to learn, and to love with all of our hearts—our journey, with all of its ups and downs.

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Neuroergonomics: Designing Environments for Mental Well-being

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The study of neuroergonomics has grown in importance in a time when technology permeates every aspect of our lives and our workspaces are becoming more dynamic. The study of neuroergonomics examines the ways in which the layout of our surroundings affects mental health and cognitive function. In order to build environments that maximise brain function, this multidisciplinary area blends design concepts, psychology, and neuroscience. In addition to covering current developments in neuroergonomic research, we will specifically examine elements like lighting, furniture, and workspace organisation.

  • Lighting: Recent research in the field of neuroergonomics has highlighted how important lighting is for cognitive function. Exposure to natural light has been associated with enhanced mood and alertness since it is known to affect circadian rhythms. Workplaces may now replicate the natural variations in daylight thanks to advancements in lighting technology, such as circadian lighting systems, which improve focus and reduce fatigue. A bright, well-lit room with dynamic lighting that changes colour temperature during the day can improve both sleep and general wellbeing.
  • Furniture design has traditionally placed a strong emphasis on ergonomics, but neuroergonomics goes one step further by taking into account how furniture affects cognitive functions. Users can now frequently transition between sitting and standing at adjustable desks. One of the most recent innovations is smart furniture that has sensors built into it to track posture and recommend posture corrections to improve alignment, lower the risk of musculoskeletal problems, and improve cognitive focus.
  • Workspace Organisation: The configuration of a workspace has a big impact on how well people think. Open-plan workplaces, which were formerly believed to promote teamwork, have come under criticism for being distraction-prone. Research on neuroergonomics highlights the significance of offering adaptable workspaces that accommodate personal preferences. A setting that is more flexible and psychologically helpful can benefit from the inclusion of quiet zones, places set aside for collaboration, and ergonomic furniture configurations.

Workspace organisation has advanced recently with the use of biophilic design principles. With this method, natural elements like plants, organic materials, and water features are included into the workspace. It has been demonstrated that biophilic design lowers stress, increases focus, and improves mental health in general.

Air Quality and Temperature: Neuroergonomics acknowledges the influence of environmental elements on cognitive performance, such as air quality and temperature. The usage of intelligent HVAC systems that adjust temperature based on occupancy and personal preferences is one of the most recent innovations. Better air filtration systems lower the amount of contaminants that can harm cognitive function and improve indoor air quality

Noise Management: Workplace noise levels can either improve or impair cognitive performance. Sound scaping techniques have been developed as a result of recent neuroergonomic research, which uses white noise or background sounds to muffle distracting noises. Focus and concentration-enhancing surroundings increasingly need careful consideration of acoustic design elements, such as the positioning of noise-cancelling devices and the use of sound-absorbing materials.

The more we learn about neuroergonomics, the more equipped we are to create surroundings that promote mental health and cognitive function. The optimisation of interrelated factors such as lighting, furniture, workstation organisation, temperature, air quality, and noise control can create an environment that is neuroergonomically sound. Current developments in science and technology continue to influence how we plan our environments, which in turn affects our daily thoughts, emotions, and behaviours. Adopting neuroergonomics is a comprehensive strategy for improving the coherence between our minds and the environments we live in, not only an ongoing trend.

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In Health

Unmasking the Sweet Culprit

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Sugar has long been a sweet spot in our life, an enticing partner to our taste buds. But underneath its sugar-coated charm is a complicated relationship with our well-being. Let’s explore precise, scientifically supported insights that will enable you to make well-informed decisions for your health as we explore the bittersweet reality about sugar.

1. The Insulin Rollercoaster and Sugar: Sugar has several main effects, one of which is on insulin, a hormone that is essential for controlling blood sugar levels. Eating sugary foods causes blood glucose levels to rise, which in turn causes a surge in insulin to bring it back to normal. This cycle has the potential to eventually worsen insulin resistance, which is a risk factor for type 2 diabetes.
2. The Liver's Dilemma: The liver plays a pivotal role in metabolizing sugar. However, when bombarded with more sugar than it can handle, it converts the excess into fat, contributing to the development of non-alcoholic fatty liver disease (NAFLD). This condition, once rare, is now on the rise due to our modern high-sugar diets.
3. Sugar and Cellular Aging: Beyond the visible effects on our skin, sugar can accelerate cellular aging through a process called glycation. This occurs when sugar molecules bind to proteins, creating advanced glycation end products (AGEs). The outcome? Premature aging of cells, potentially affecting various organs and tissues.
4. Sugar: A Danger to Memory: Overindulging in sugar may have the unwanted side effect of forgetfulness. A diet rich in added sugars has been linked to cognitive impairment and decreased levels of brain-derived neurotrophic factor (BDNF), which is essential for memory and learning.
5. Sugar's Subtle Effect on Appetite: Sugar has a more complex agenda than you may 
realise, despite the fact that you may attribute your endless sweet tooth to simple cravings. It may cause overeating and weight gain because it interferes with the hormones that control appetite. Acknowledging its part in controlling your hunger cues is the first step towards uncovering the sweet culprit.
6. Sugar and the Gut Microbiome Drama: Sugar has a complex interaction with the trillions of bacteria in your stomach. A diet high in sugar has the potential to change the composition of your gut microbiome by promoting the growth of less advantageous microorganisms. Inflammation and metabolic disorders may be exacerbated by this imbalance.
7. Sugar's Effect on Taste Buds: You may crave more sugar the more you eat. Over time, sugar can actually alter your taste buds' sensitivity, making you less sensitive to delicate flavors and more dependent on intense sweetness to feel satisfied.

What are some sweet ways to stay healthy?

It’s not necessary to give up life’s sweet treats in order to maintain your health. Maintaining a healthy lifestyle can be done in a lot of fun and delicious ways. Here are some lovely advices:

1. Fruit Medley Delight: Gather your favourite fruits and combine them into a vibrant fruit salad. A sweet and healthy substitute for sugary snacks is the natural sugars found in fruits.

2. Indulge in Dark Chocolate: Premium dark chocolate will satisfy your sweet tooth. Rich in antioxidants, dark chocolate with a high cocoa content should only be consumed in moderation.

3. Smoothie Bliss: Put your best fruits, greens, and a dollop of Greek yoghurt into a blender and create a delightful smoothie. It’s a delicious and wholesome way to start the day or replenish your energy following exercise.

4. Homemade Energy treats: Using items like oats, almonds, seeds, and a small amount of honey or nut butter, make your own energy treats. These little candies are tasty with a healthy dose of nutrients.


5. Magic of Yoghurt Parfaits: Pour Greek yoghurt over oats, fresh berries, and honey to create a tasty and filling parfait. It’s a delicious treat that’s high in vitamins and protein.


6. Frozen Fruit Pops: Using fruit juices or purees, make your own frozen fruit popsicles. These are a cool, calorie-conscious dessert choice that’s ideal for summertime.


7. Heavenly Nut Butter: Drizzle whole-grain crackers or apple slices with natural nut butter (such as peanut or almond butter). It’s a tasty, filling snack that has protein and good fats.


8. Pudding with Chia Seeds: Make a pudding using chia seeds and almond milk, then refrigerate it for the entire night. Add some fresh fruit on top for a naturally sweet and wholesome dessert.

9. Baked Goodness with a Twist: Try exploring healthier baking substitutes by adding sweetness without compromising flavour with whole wheat flour, mashed bananas, or unsweetened applesauce.

10. Herbal Tea Elegance: Discover the world of herbal teas, including chamomile and peppermint, which are naturally sweet. For extra flavour without added sweeteners, squeeze in some lemon.

11. Infused Water Extravaganza: Infuse water with cucumber, berry, or citrus slices to up your hydration game. It’s a naturally sweet and refreshing way to get your recommended daily consumption of water.

Always remember that moderation is the key, and that consulting with a nutritionist or healthcare professional is crucial, particularly if you have specific dietary restrictions or medical concerns. Without compromising flavour, adopting a healthier lifestyle can be achieved by making well-informed decisions concerning sweeteners and alternatives.

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In Health

Marvels of Vitamin D

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Summers are round the corner and the first thing that comes to mind when we see the sun is Vitamin D! Vitamin D is a superhero who silently works in the background to maintain the equilibrium of our bodies in the great scheme of health. Vitamin D, often referred to as the “Sunshine Vitamin,” is essential for sustaining human health. So, grab your shades and let’s dive into the sunny world of Vitamin D!

#FACT 1: Sunkissed Beginnings

Although it’s well-known that sunshine improves moods, did you also know that exposure to the sun causes your skin to produce vitamin D? Each time you catch those beams of sunshine, it’s like catching a bit of it’s magic.  So, next time you’re soaking up the sun, know that you’re also brewing up some Vitamin D goodness.

#FACT 2: Strong Bones and Beyond

Vitamin D’s collaboration with calcium to support strong bones and teeth is one of its well-known functions. Here’s a secret, though: calcium isn’t the only factor. Together, vitamin D and phosphorus absorption are a powerful combination for the general health of the skeleton system. It’s the best tag team for maintaining the strength and durability of your bones.

#FACT 3: Immune System Defender

Vitamin D serves as both an immune system superhero and a bone companion. Research indicates that it is essential for controlling immunological responses, which aids your body in fighting off diseases. Think of it as your immune system’s dependable ally, keeping a watch over undesirable intruders.

#FACT 4: Mood Manager

Are you having a bad day? Your mood may be improved by taking vitamin D. Research has shown a connection between mood disorders such as seasonal affective disorder (SAD) and vitamin D deficiency. Therefore, a little additional vitamin D may be the sunshine your mind needs when the winter blues strike.

#FACT 5: The Absent Mind Deficit

The worst part is that vitamin D insufficiency can strike without warning and often goes unreported. It goes beyond simply preventing rickets; low vitamin D levels have been linked to a number of health concerns, including cognitive decline and cardiovascular problems. Sneaky, right?  For this reason, monitoring your levels of Vitamin D is crucial.

#FACT 6: Sources Other Than the Sun

Although the sun is an excellent source of Vitamin D, there are more ways to raise your levels. Egg yolks, dairy products with added nutrients milk, cheese, orange juice, mushrooms, breakfast cereals, and fatty fish are a few food sources. Think of them as delectable partners in your vitamin D quest.

#FACT 7: The Balancing Act

Like any superhero, equilibrium is essential. Moderation is key, even if vitamin D is important. Sunburn can result from too much sun exposure, and taking too many supplements may have negative side effects. For a happy relationship with this sunshine hero, strike the correct balance.

The recommended daily intake of Vitamin D can vary depending on a person’s age, gender, health, and demands. The following are broad recommendations made by health authorities:

For Infants: 0-12 months: 400 IU (10 mcg) per day

For Children: 1-18 years: 600 IU (15 mcg) per day

For Adults: 19-70 years: 600 IU (15 mcg) per day

71 years and older: 800 IU (20 mcg) per day

For Pregnant and Breastfeeding Women: 600 IU (15 mcg) per day

(*IU- International units, Mcg- microgram)

Vitamin D tells a story of resiliency, strength, and bright days in the vast tapestry of health. Thus, keep in mind that there is a bright side to your health journey and that vitamin D is your luminous companion—whether you’re basking in the sun, relishing foods high in the nutrient, or thinking about taking supplements.

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In Food

Broc & Chip

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Once upon a time in the colourful town of Nutriville, two best friends, Broccoli Benny and Chip Charlie, found themselves chatting in the bustling marketplace. Benny was a vibrant green broccoli, while Charlie was a crispy, golden potato chip. Despite their differences, they were inseparable.

Benny: Hey, Charlie! How’s it going?

Charlie: Oh, hey, Benny! Just the usual crunching and munching. You know how it is.

Benny: True, true. But have you ever considered trying something green and wholesome, like me?

Charlie: Come on, Benny! You know I’m all about the crunch. People love the sound of me getting devoured.

Benny: Well, Charlie, it’s not just about the sound. It’s about what’s good for your body. I’m full of vitamins and nutrients that can make you stronger and healthier.

Charlie: Oh, please. People don’t choose snacks based on their vitamin content. They want flavor, and I’ve got that in spades.

Benny: But Charlie, too much of that processed stuff isn’t good for you. It can lead to health issues, like high cholesterol and obesity.

Charlie: Well, I’ve never seen anyone get excited about a plate of broccoli at a party. People want to indulge and have fun.

Benny: I beg to differ. How about a broccoli and cheese dip? Or some roasted garlic broccoli? You can still have fun and be healthy.

Charlie: Okay, I admit, those sound intriguing. But people just don’t give veggies a fair chance.

Benny: That’s because they haven’t experienced the joy of a balanced diet. It’s about finding the right mix of flavors and textures.

Charlie: Well, maybe we can team up for a snack revolution! Broccoli-flavored chips, anyone?

Benny: Now you’re talking, Charlie! A little compromise can go a long way.

As Benny and Charlie continued their banter, the townsfolk of Nutriville started to take notice. Maybe, just maybe, the friendship between a broccoli and a chip could inspire them to embrace a healthier, yet still tasty, lifestyle. And so, the duo set out to prove that a little balance could bring joy to both the crunchy and the wholesome sides of life in Nutriville.

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In Food

Unlocking the Gut-Brain Axis: The Microbiome and Mental Health

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Within the complex fabric of our health, a surprising relationship between the brain and the gut has been discovered. Our digestive system contains trillions of microbes called the human microbiome, which is a diverse community in our digestive system, essential to both our physical and emotional wellbeing. The intricate connection between mood, cognitive function, and the microbiome has been illuminated by scientific studies in recent years, revealing an intriguing field of study called the gut-brain axis.

The microbiome, which is made up of fungi, bacteria, viruses, and other microbes, is more than just an inanimate object in our digestive system. It actively interacts with our body, and recent findings have shown how substantial of an influence it has on mental health. Often referred to as our “second brain,” this intricate ecosystem plays a crucial role in immune system regulation, nutrition absorption, and even the synthesis of specific neurotransmitters.

The synthesis of neurotransmitters is a significant way that the microbiome influences mental health. Often referred to as the “feel-good” neurotransmitter, serotonin is primarily synthesised in the stomach. Mood disorders like anxiety and depression have been related to serotonin imbalances. Consequently, the synthesis and control of these mood-altering substances depend on a healthy microbiota.

Additionally, the microbiome is crucial in controlling inflammation throughout the body. Neurological diseases and cognitive impairment have been related to chronic inflammation. An imbalance in the gut microbiome can lead to increased inflammation, which may affect cognitive functions including memory, attention, and problem-solving skills.

The Gut-Brain Connection

Environmental stimuli, such emotion or stress, have the ability to activate the central nervous system, and specifically the hypothalamus pituitary adrenal (HPA). The limbic system amygdala, hippocampus, and hypothalamus work intricately to drive HPA, which is ultimately responsible for cortisol release. Corticotropin-releasing factor released from hypothalamus increases the pituitary gland’s production of adrenocorticotropic hormone, which in turn causes the adrenal glands to release cortisol. The central nervous system simultaneously regulates motility, immunity, permeability, and mucus secretion with several intestinal targets, including the enteric nervous system (ENS), muscular layers, and gut mucosa, via both afferent and efferent autonomic pathways (SNA). These are in bidirectional communication with the intestinal microbiome.

A number of dietary practices have the potential to upset the gut microbiome’s equilibrium, which could have detrimental effects on general health.

  • Highly Processed of Foods: A diet rich in processed foods frequently includes additives, preservatives, and artificial sweeteners that can have a deleterious effect on the composition and diversity of the gut microbiota. These foods usually lack the fibre that is necessary to support a balanced microbiota.
  • Overindulgence in Sugar: An excessive amount of refined sugars consumed might lead to the growth of dangerous germs in the stomach. This imbalance could cause inflammation and have a detrimental effect on the microbiome’s diversity.
  • Low-Fiber Diets: Fibre acts as a prebiotic, encouraging the growth of good bacteria in the gut. It is therefore an essential part of a balanced diet. Low-fiber diets can cause the microbiota to lose vital nutrients, which can cause an unbalanced microbial community.
  • Red Meat and High-Fat Diets: Certain bacteria linked to inflammation may proliferate in diets heavy in red meat and saturated fats. This may result in an imbalance of the microbiota in the stomach and aggravate illnesses like inflammatory bowel disease.
  • Irregular Eating Patterns: The balance of the gut microbiota can be upset by inconsistent meal timing and irregular eating habits. Developing consistent eating patterns contributes to the microbial community’s stable environment.
  • Alcohol Consumption: Drinking excessive amounts of alcohol can damage the gut microbiota by encouraging the growth of pathogenic bacteria and lowering the diversity of microbes. Long-term alcohol use may increase intestinal permeability and inflammation in the gut.

Let’s keep the balance..

To encourage microbial diversity, include a wide range of fruits, vegetables, whole grains, and fermented foods. To support healthy gut flora, eat foods high in probiotics, such as kefir and yoghurt, and add prebiotic fibres from foods like garlic, onions, and bananas. Reduce stress by practicing mindful eating, which will improve nutrient absorption and digestion.

Diaphragmatic breathing exercises can improve blood flow to the digestive organs and induce calm. This might improve intestinal motility. The abdominal muscles are linked to the pelvic floor muscles, which can affect the motility of the intestines. Pelvic floor exercises that may be helpful in enhancing gut health and general pelvic health. Enhancing the strength of the abdominal muscles and other core muscles can help to support the digestive system.

Improving posture can positively impact gut motility. Poor posture may compress abdominal organs and hinder normal digestive function. Physiotherapy can address postural issues and provide exercises to promote proper alignment.

The vagus nerve affects gut motility and is essential to the gut-brain axis. Gentle neck stretches that may activate the vagus nerve and improve gut-brain communication.

Using biofeedback techniques, one can become more conscious of and in control of their abdominal and pelvic floor muscles. Consciously engaging your muscles could result in better gastrointestinal motility because of this awareness.

With a better gut, we can find ourselves more productive, efficient and cognitively more sound. This follows visa versa. Deeper exploration of the gut-brain axis reveals that supporting our internal microbial ecosystem is an essential investment in our mental and emotional resilience as well as digestive health. We may create a future in which our bodies and minds are healthier and happier by comprehending and appreciating this symbiotic relationship.

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The Silent Struggle: Confronting Lifestyle Diseases

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With an alarming rise in the prevalence of lifestyle diseases in recent years, the global health landscape has undergone a substantial transformation. Recent census shows that the prevalence of diseases including diabetes, obesity, cardiovascular disease, and multiple cancers has increased to unprecedented levels, raising concerns about the long-term effects on public health.

The term “lifestyle diseases” refers to health conditions that are primarily caused by an individual’s daily habits and choices, including but not limited to diet, physical activity, and stress levels. These diseases are often associated with long-term exposure to risk factors related to personal behavior and lifestyle choices, rather than infectious or genetic factors. Examples of lifestyle diseases include cardiovascular diseases, diabetes, obesity, and certain types of cancers.

The Growing Prevalence of Lifestyle Diseases in India

Over a tenth of the population in the nation has diabetes, 35% have hypertension, and 28% have excessive cholesterol, according to a ten-year study supported by the Indian Council for Medical Research (ICMR). Although these situations are more common in cities, they are also rapidly expanding to rural areas.

Even though these are commonly referred to as non-communicable diseases (NCDs), the way they spread is comparable to the infectious diseases. According to data gathered by the National Health Mission, non-communicable diseases (NCDs) are causing a greater burden on healthcare systems than communicable diseases (CCDs).

The census data reveals a concerning trend: a consistent increase in the prevalence of lifestyle diseases has been observed in a wide range of demographic groups. Poor eating habits, elevated stress levels, and sedentary lifestyles are found to be major causes of this increase. According to estimations from the World Health Organisation (WHO), non-communicable diseases (NCDs) account for over 71% of deaths worldwide, with lifestyle diseases being a primary driver of this statistic.

Cardiovascular disorders are now impacting people at younger ages, despite traditionally being predominantly linked with ageing. The prevalence of diabetes, both Type 1 and Type 2, is rising, with an increasing number of cases recorded each year. The prevalence of obesity has increased to epidemic levels, increasing the risk of numerous illnesses. These figures highlight the critical need for comprehensive measures to slow the rising influence of lifestyle-related illnesses on global health.

Charting the Trajectory of Lifestyle Diseases in a Post-COVID Era

According to data, the post-pandemic era is seeing an increase in lifestyle disorders like diabetes, hypertension, and cardiovascular diseases. Non-communicable diseases have become increasingly prevalent in India, where they accounted for 66% of all fatalities in 2019. This is concerning. The link that COVID-19 and NCDs share—that is, their mutual exacerbation of each other’s effects—has come to light over the past three years. The leading causes of the growing healthcare burden are noncommunicable diseases (NCDs) that affect the cardio-renal-metabolic systems, such as diabetes, chronic kidney disease (CKD), and cardiovascular illnesses. Furthermore, with approximately 1 in 4 deaths in our Indian population being attributable to cardiovascular disorders, these conditions rank as the primary cause of death.

Anxiety, depression, and other mental health illnesses have been recorded at higher rates since COVID-19, which has had a substantial effect on mental health. The quality of life may be significantly impacted by certain chronic, long-lasting diseases.

Covid-19 may increase the chance of developing different types of cancer because it targets several proteins involved in the pathogenesis of the disease. According to a new study, the Covid-19 virus interacts with p53 and related pathways, which may cause oxidative damage to DNA and cells.

Since Covid-19 predominantly affects the respiratory system, even after recovering from the virus, some people may continue to have respiratory symptoms such exhaustion, shortness of breath, and cough. Furthermore, breathing in contaminated indoor air can raise your chance of getting respiratory diseases.

Post covid varying age groups have shown an increased prevalence in hypertension, cardiovascular diseases and diabetes.

The Power of Prevention: A Roadmap to Healthy Living

It becomes clear that early prevention is essential to the fight against lifestyle illnesses. Even if treatment options have improved due to medical advancements, prevention is still the most important factor in addressing the underlying causes of many disorders. Preventive strategies can greatly lessen the financial burden that lifestyle diseases place on healthcare systems around the world. Lifestyle diseases are very expensive to cure.

  • Promoting Healthy Lifestyles: The mainstay of prevention is pushing people to have better lives. Stress management, a healthy diet, and regular exercise should all be highlighted in public health initiatives. Having the knowledge to make wise decisions about their diet and exercise habits can enable people to take charge of their health.
  • Screening & Early Detection: Regular health examinations and screenings can help identify risk factors for diseases linked to a lifestyle that may develop later in life. Early detection enables early treatment and lifestyle changes, which stops the advancement of diseases including high blood pressure, diabetes, and high cholesterol levels. These can be managed or monitored through various apps like MyFitness pal, HealthifyMe, FitBit.
  • Workplace Wellness Programmes: Considering how much time people spend at work, putting in place wellness programmes at the workplace can make a big difference. These programmes, which promote a culture of health within organisations, can include fitness activities, stress management courses, and nutritional counselling.

Together, we can prioritize prevention through early identification, supportive policies, and lifestyle improvements, resulting in a more resilient and healthy global population. Since prevention is still the most effective weapon we have against the growing epidemic of lifestyle diseases, the time to take action is now.

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In Health

The Sleep Care

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One of the most important aspects of life is sleep, which is a complex and vital process that impacts on our physical and mental health. Sleep is a naturally recurring state characterized by altered consciousness and reduced responsiveness to external stimuli. It is a dynamic process that can be divided into two main types: REM (Rapid Eye Movement) and non-REM sleep. There are further types on NREM, these include:

  • Stage 1(N1) of non-REM sleep is light sleep, or the change from wakefulness to sleep.
  • Stage 2 (N2): A little bit deeper slumber accompanied by a drop in body temperature and heart rate.
  • Stages 3 (N3): Deep sleep, which is essential for growth and physical recovery.

The Rapid Eye Movement (REM): This induces dreaming, elevated brain activity equivalent to wakefulness. It also constitutes rapid eye movements and irregular breathing, temporary paralysis of voluntary muscles to prevent acting out dreams. It is essential for memory consolidation, emotional processing, and cognitive function.

Sleep Physiology

The circadian rhythm, often known as the body’s internal clock, is an essential component in controlling the cycle of sleep and wakefulness. The suprachiasmatic nucleus (SCN) in the hypothalamus, which reacts to stimuli related to light and darkness, affects the circadian rhythm. Melatonin, a hormone that encourages sleep, is released by the pineal gland in response to signals from the SCN.

The homeostatic desire for sleep, which increases during alertness and decreases during sleep, also affects the sleep-wake cycle. Adenosine is a neurotransmitter that builds up in the brain during waking hours and has a role in causing drowsiness. Adenosine levels drop when you sleep.

Sleep Trends in recent times

Technology now plays a major role in every aspect of our everyday lives, impacting everything from work to leisure time. However, this digital revolution has also cast its shadow on a seemingly unrelated aspect of our lives—sleep.

Many of us end up lost in the glow of our laptops, tablets, and cellphones as the day comes to an end. This seemingly innocuous practice, however, can have a significant effect on both the quantity and quality of our sleep. The body produces less melatonin—a hormone that controls sleep-wake cycles—when exposed to blue light from screens. Long-term screen usage before bed can interfere with the circadian cycle, which makes it harder to fall asleep and stay asleep.

Artificial light, especially the energy-efficient LED lights found in many modern devices, has effects on our sleep that extend beyond the world of screens. Artificial light exposure can reduce the generation of melatonin, which tells our bodies it’s not yet time for sleep, especially in the evening. This melatonin release disturbance can cause trouble falling asleep and fragmentation of sleep generally.

Also, there is a reciprocal association between sleep and chronic pain. Sleep disturbances caused by chronic pain issues can make it difficult to fall asleep and stay asleep, and inadequate or poor-quality sleep can make pain worse. Chronic pain disorders may also arise and persist as a result of sleep disturbances. This link is influenced by a number of variables, such as altered neurotransmitters, elevated inflammation, and altered pain threshold. Resolving sleep issues is essential to controlling chronic pain and enhancing general health.

Dietary Recommendations for Better Sleep

Certain dietary modifications can have a good effect on both the quantity and quality of sleep. Melatonin is a hormone that controls the cycles of sleep and wakefulness. Tomatoes, pomegranates, tart cherries, and grapes are foods high in melatonin. Eating these meals could help you sleep better.

Tryptophan is an amino acid that helps produce melatonin and serotonin, tryptophan-rich foods include dairy, almonds, seeds, chicken, turkey, and tofu. Tryptophan levels in the blood can be raised by eating foods high in complex carbohydrates, such as whole grains, brown rice, and oats, which helps improve sleep.

Magnesium regulates neurotransmitters and the synthesis of melatonin. Legumes, whole grains, nuts, seeds, and leafy green vegetables are foods high in magnesium. Vitamin B6 aids in the synthesis of neurotransmitters including serotonin, which promotes better sleep and a calming mood. B6-rich foods include potatoes, chicken, and bananas.

It is well known that calcium aids in the brain’s conversion of tryptophan to melatonin. Dairy products, leafy greens, and fortified plant-based milk substitutes are good sources of calcium.

Since caffeine might disrupt sleep, avoid having caffeinated beverages in the late afternoon and evening. In addition, drinking might interfere with your sleep cycle later in the night, even if it may make you feel sleepy at first. A heavy, rich, or spicy meal right before bed may make you feel uncomfortable or induce indigestion. For dinner, choose a well-balanced meal with veggies, nutritious grains, and lean protein.

Pay attention to how your body reacts to various meals as you eat. Certain foods, such those that are spicy or heavy in sugar, may cause sensitivity reactions in certain people and cause them to have trouble sleeping.

Sleep Trackers, boon or no?

White noise and guided relaxation are two elements that some sleep applications provide that can be useful in encouraging sleep. You can substitute soft ocean waves, white noise, or natural noises for conventional music.

Sleep trackers can give you important information about the length, phases, and disruptions of your sleep patterns. You can increase the quality of your sleep by altering your lifestyle with the support of this knowledge. You can use this knowledge to better understand how lifestyle choices like stress, exercise, and food can affect your ability to sleep.

Some people discover that the use of a sleep tracker encourages them to make better sleep habits. The tracker’s comments could motivate people to prioritise maintaining consistent sleep schedules, establish a calming nighttime ritual, and adopt other healthy lifestyle choices.

However, certain sleep trackers may not be as accurate as professional sleep studies carried out in a controlled setting, and their accuracy can vary widely. Even if you feel refreshed, relying too much on sleep trackers could cause unnecessary stress if the data indicates poor sleep. It’s critical to evaluate the information in the context of your total wellbeing.

More sleep, both in terms of quantity and quality, can be attained by adhering to a regular sleep schedule, unwinding before bed, and controlling stress. Seeking advice from a medical expert is advised if sleep issues don’t improve.

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Power Off, Life On

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Mobile phones have now become the portable multiverse in our hands, transporting us to every corner of the world, connecting us to multiple dimensions. As much as it has made us close to people, place and improvised virtual relations, it has distant us from the real life. The 15×16-inch screen has become a portal through which we vicariously live the journeys, receive advice, learn, and witness trends and talents of others, inadvertently detaching ourselves from our own lives.

The impact of COVID-19 has been a catalyst for change, prompting a collective realization during lockdown to slow down and appreciate the present. But little did we know, it made us too comfortable to isolation that even post lockdown people have become self contained units or a combined entities with their phones. Consequently, the consumption of screen time has soared to unprecedented levels.

Parks are filled with people who have earphones plugged into their ears strolling through their own lives, youth focused on pictures or updating social media, the little normalcy seen, in the older age groups who still come together talk, and indulge in group activities. Yet, a lingering question remains: how sustainable is this semblance of normalcy? These technologies were made to simplify life or bring people closer, but seems like it, that humans themselves are turning into technology and all we meet are AI Bots.

Let’s take a break and be present, be patient and breathe. Moderation is needed to reclaim humanity. Digital detox to periodically detach from screens to recalibrate and reconnect with the immediate surroundings. Be conscious of the content consumed on digital platforms, opt for meaningful, educational, or inspirational content that enhances personal growth, rather than mindless scrolling or comparison. Set specific time blocks for screen usage, allowing for intentional and focused interactions. Inculcative reading, relish art, create a schedule that accommodates both digital engagements and moments of genuine connection with the physical world.

Finding a balance between connectivity and reality is crucial in a society where the digital multiverse’s appeal rules. Through the application of these tactics, people can effectively navigate the evolving terrain in a moderate manner, guaranteeing that technology continues to be an adjunct to life rather than its replacement. In the digital age, embracing our humanity means making deliberate decisions, making relationships with purpose, and remaining steadfastly devoted to the richness of the present.

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