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Anu Sabu

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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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In Blog

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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In Blog

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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In Food

An Ode to Healthy Love

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In a world where flavors dance on the tongue,
A symphony of tastes, a banquet well-sprung.
From spices that tango to sweet melodies,
Food is a canvas, a feast for the sees.

Tasty treats that light up the soul,
A culinary journey, making us whole.
For in the kitchen, magic unfolds,
Transforming ingredients into stories untold.

But in this age, so dire and vast,
A call for change, a healthful repast.
Not just the indulgence of a sweet treat,
But choices that nourish, make our hearts beat.

Healthy love on a plate, vibrant and green,
A rainbow of nutrients, a wholesome scene.
Crisp vegetables and fruits that burst,
Fuel for the body, a wellness thirst.

Oh, the joy of a balanced cuisine,
Where wellness and flavor are beautifully seen.
In grains and greens, in proteins so lean,
A healthy dance with harmonious sheen.

So let us savor the food that’s pure,
A celebration of life, a love that’s sure.
In mindful choices, our bodies find ease,
For healthy love endures and forever appease.

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In Health

The Sophie’s Choice

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In an age where technology rules and convenience is king, the sedentary lifestyle has become too prevalent.  From long hours spent hunched over desks to evenings glued to screens, many of us have forgotten the joy of simply moving our bodies. We have been trapped in this vicious cycle were a mere thought of moving brings discomfort and pain, deterring the numerous benefits regular exercise offers. However, to break free it is not as daunting as it seems. These days interesting, yet simple strategies have gained attention where people in their limited time bound can engage in achievable fitness goals and or indulge in gaming wellness.

Fear of discomfort and perceived effort related to exercise are two of the major obstacles to overcome. Take little steps at first and gain momentum gradually to address this. This could be achieved by setting easy achievable targets such as “Take the stair challenge”, “The 10-minute daily walk”, “Daily desk exercises”, experimenting with healthy recipes. Human mind gets charged once it hits the target. These little achievements change the outlook towards movement.  

Experiment with different activities until you find something that resonates with you. We wake up in the morning and without thinking, the first task of the day is to brush our teeth. This routine inculcated since childhood has become a part of regime instead of being viewed as a task. If physical activity too viewed and cultivated as a daily routine never feels like a task to finish, instead becomes as basic as brushing your teeth but only fun!

Speaking of fun, recent advancements and technologies have changed the dynamics of health. There is availability of anything and everything, just a click away! Gaming wellness is one such arena which has caught the attention of youngsters who consume too much screen time, helping them to monetize and attain better health. Apps such as “Achievement”, “SweatCoin”, “HealthyWage” provide financial incentives for every healthy task achieved. This promotes drive and motivation to achieve more, attaining health at a price. Also, few apps promote health for a cause, “CharityMiles” which donates to a specific cause with every milestone achieved by the user.

Recent years have made man dependent on technologies way too much, even to fulfill the basic requirements such as health requires innovation to engage. However, simpler were the times where work throughout the day involved physical activity and helped people stay fit. A conscious choice should be made to look after the marvelous creation of human body. Everyone’s journey is different with different set of abilities, consistent perseverance, patience and assistance can help one recover and adopt healthy lifestyle.

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In Health

Diverse-ability of Physical Well-being

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The world, today is centred to attain societal standards and relentless beauty that it has shadowed the importance of physical well-being, which is the prime need of the hour. As a result, redefining social views on self-worth and body image, the interwoven ideas of body positivity and body neutrality have become influential. Even as we celebrate diversity and challenge traditional beauty standards, it is crucial to understand that physical well-being is a journey that transcends appearances.  In this context, acknowledging that no limitation, even disability, should not impede one’s ability to embrace and maintain physical well-being. This sense of inclusivity becomes paramount.

A momentum generated by body positivity movement in recent years, to include or accept all body types, shape and sizes, inspired people to defy social conventions that frequently result in body shaming and to value their bodies for what they are. However, it failed to encompass the narrative of the incredible capabilities and resilience of a human body.

physical well-being, diet, exercise, mindfulness, meditation, relaxation

An alternative perspective was brought through body neutrality, which encouraged people to shift their emphasis on functionality rather than aesthetics, urging them to appreciate the remarkable things their body allows them to do. A balanced approach that promotes a positive relationship with one’s body can be achieved by accepting body neutrality.

Every person, regardless of their physical abilities or limitations, should be able to participate in the journey towards physical well-being. No one should feel excluded or constrained in their quest of a healthy lifestyle, due to inability to conform to the “so-called” expectations. Diverse abilities and challenges are included in the definition of inclusivity, which goes beyond body type, to create an atmosphere where everyone feels empowered to put their physical well-being first.

Recognizing that fitness is not a one-size-fits all concept, instead adaptability is the key, where various forms of exercises can be tailored to accommodate different abilities. People with disabilities can discover ways to participate in physical activity that meet their specific needs, whether it’s adaptive yoga, sitting exercises, or customized training programs. Practices such as mindfulness, meditation, and breathwork provide an inclusive approach to foster overall health, irrespective of physical limitations.

Physical well-being should encompass more than just diet and exercise. It is essential to have access to comprehensive health assistance, which includes mental health services, rehabilitation programs, and adaptable technologies. Creating a supportive and inclusive environment that allows people to confidently navigate their wellness journeys.

Inclusivity is the cornerstone, ensuring that no one is left behind in the pursuit of a healthier, more fulfilling life. By acknowledging and celebrating the diversity of bodies and abilities, we can collectively redefine societal norms, creating an environment where physical well-being is attainable for all, regardless of the unique paths each person travels.

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