GOOD FOOD, GOOD MOOD!

Food is the essence of life. Having good nutrition can help you to deal with stress and mood disorders quite effectively. The fact that good food (nutrition) is directly proportional to good mood is not a mere statement but a well-proven certitude. Researchers recommend “fixing the food before anything else”, when dealing with anxiety or feeling low; as there’s always a connection between our gut and our brain. 

CONNECTION BETWEEN FOOD AND MENTAL HEALTH:

Generally, we associate eating habits with our physical health rather than our mental health. Hypoglycemia, commonly known as “low-blood sugar”, is often the cause of our anxiety or and confusion.  We do not relate these emotional changes with food, however it is in fact strongly related.

    Suppose you’ve not had your food for a long duration of time due to work pressure and when you have a break you go have some junk/unhealthy food. This can cause disruption in the balance between the good and bad bacteria in your gut, and cause gradual mood disorders. Now you'd blame your bad mood or irritation on your job or work, while the main reason is your afternoon lunch, not anything else. A poor diet can worsen such symptoms of mood disorders, leading to depression.

You, may have also noticed that what or how much you eat, depends on your mood. Some foods can uplift your mood and concentration, while others might have the opposite effect for the same food.

SEROTONIN-THE MOOD REGULATOR:

Serotonin is the hormone that stabilizes our mood, feelings and happiness, which in turn affects the entire body. The anti-depressants we take, work by controlling this hormone/neurotransmitter. Serotonin helps in sleep regulation, helping to cause ‘quality sleep’. Our body converts serotonin to melatonin while going to sleep and hence having enough serotonin in the brain is necessary to fall asleep.

Now, how is the secretion of serotonin related to the food we eat? 90% of the serotonin in our body is produced in the gut and thus the health of the gut and balance of bacteria within our gut, impacts our resilience towards stress and anxiety. When stressed, the body’s ANS (Autonomic Nervous System), which controls the involuntary organs in our body like the heart, lungs, stomach, etc. behaves abnormally and we tend to feel disgust, irritation, anger and various such emotions. Serotonin helps regulate these ANS functions and cause us to remain stress free. So, “When our stomachs are happy, so are we”.

HOW IMPORTANT IS A HEALTHY DIET FOR MENTAL DISORDERS? :

A study conducted in the year 2019 examining the diets of older adults, found a direct relationship between anxiety and high-carb diet. While a similar study conducted in the year 2017 found that, for treatment of depression more often than not, dietary counselling was far more effective.

Researchers say that, besides our brain affecting how our stomach feels, the stomach health too in turn affects the functions of the brain. It can cause a sense of calmness as well as cause alarm, sending suitable nervous signals up towards the brain. So, while uncovering all these relationships between gut health and mood disorders a new field of science, known as nutritional psychology came into existence.

According to this study, it’s found that having healthy foods can make us feel better and stress-free and hence more concentrated in our day-to-day activities. Certain foods contain Vit. B12, tryptophan etc. which increase synthesis of serotonin. These foods are called brain foods and examples of such are: -

• Pineapples

• Salmon Fish

• Cheese

• Soy, nuts, seeds

• Kiwis

• Tomatoes

• Bananas

• Whole Grains

• Poultry

There are certain categories of food items which you should avoid at all circumstances to improve your gut health and they are the quite obvious ones and are as follows,

• Processed foods/Junk Foods- The foods that contain preservatives and such chemicals can tamper with your gut health to a really larger extent.

• Inflammatory foods- Certain high-sodium foods are more likely to cause an inflammatory response in your system, and if you have any underlying food sensitivities (foods which might cause allergic reactions), such foods are supposed to be avoided.

One thing to remember however is "Don’t be too strict". : Most importantly don’t be too harsh on yourself regarding your food choices. It’s not necessary to eat right all the time. Your day should be 75 percent right choices regarding food while the remaining 25 percent should be the choices which your stomach or brain craves for, as nothing can pacify your stressful mind more than food!

Eating well helps you feel more energetic and hence cleanses your head of all negativity. With increased serotonin secretion, you’ll sleep better and these several scientific, and emotional factors that connect nutrition and brain health if followed will give you more energy to do and achieve your dreams. So, happy eating!

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Credit Author Ranit Laha

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Stop Binge Eating!

One of the essential activities that we do to survive is eat. With the evolution of civilization, technology, and many things around us- we also have binge eating evolved from normal eating. Hop in to know about binge eating, its ill effects, and ways to avoid it.

Binge eating is the intake of a large amount of food in a short span of time. Overeating even if you are not hungry. All around social media, we could see colorful cakes, spicy pasta, cheese pizzas, and a variety of food from around the world. Wanting to have a taste, we end up trying them out and end up getting addicted to them over a period of time. Many people also binge eat to cool down negative emotions, like anger, pain, etc. However it is to note that in the long run, binge eating, may end up as a disorder.

Do you Wolf food down? , long term binge eating is injurious to health and might have these ill effects on your body,

(i) Diabetes

Binge eating disorder (BDE) is more likely to cause type 2 diabetes mellitus (T2DM). T2DM can result in adverse effects like high body mass index (BMI) and a few other depressive symptoms. Continued binge eating makes it hard to blood sugar levels and T2DM might become a lifelong disease.

(ii) Obesity

By eating a lot of food in a relatively short span of time you tend to gain more weight. Especially when your intake includes a lot of fat and sugar more physical activity is required to burn it. If you don't work out regularly to burn those calories down, the surplus energy tends to get stored in your body as fat. Being obese increases the chances for

(a) Heart disease

(b) Type 2 diabetes

(c) High blood pressure

(iii) Damage to skin and hair

As a part of binge eating, you are naturally attracted to colorful, non-nutrient, oily, and spicy junk foods more than healthy food. This results in glow-less, dry, damaged, and acne-prone skin and also leaves your hair lifeless and brittle.

(iv)Gastrointestinal damage

With binge eating comes many kinds of gastrointestinal problems like

(a) Bloating

(b) Cramping

(c)Diarrhea

(d) Pain in the abdomen

(e) Nausea

In addition to these, excessive calories, sugar, fat, and carbs lead to constipation and irritable bowel syndrome.

(v)Depression

You might feel bad, guilty, stressed after a binge episode thinking about weight again. Sometimes you may be depressed/ashamed about eating a lot of food. The ugly truth is, you can get rid of the physical effects of binge eating soon than the emotional damage. Mental distress may take a very long time to heal.

Alternatives to binge eating

If you want to dump binge eating, never skip a meal as it might increase the cravings and you might end up eating more again. Below are the other list of tips that can help you eliminate the habit of binging

1. Drink more water

Stay hydrated all through the day to cut down on carbohydrates. At the same time, this improves your metabolism too. You could try Ginger water! Ginger water is a super healthy tonic that is extremely good for your digestive system. Drinking ginger water makes you full in between meals thus helping you to combat binge eating.

2. Plan a workout routine

Practice yoga or exercise to distract yourself and also to move one step ahead towards a healthy life.

3. Take Fiber and Protein-rich food

Fiber-rich food like veggies, fruits, and whole grains makes you feel full and you might end up eating less. Similarly, protein-rich intake like nuts, meat, and seeds can also reduce appetite.

4. Declutter home

Clean your kitchen or throw away unnecessary things from your room. Declutter and keep your home look neat, this is a way to divert yourself from binge eating. 

Final thoughts

Binge eating is increasing across the world, without considering its ill effects. Stay healthy both in physical and emotional aspects by reducing binge eating gradually with these tips.

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Credit Author: Janani Chandrasekar 

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5 Yoga Asanas that can change your life!

Yoga is the best exercise one can do to stay fit and healthy. If you are the type of person who isn't comfortable exercising in gyms and don't really like walking or other intense activities, then yoga can be your ultimate savior. Yoga has multiple benefits that are scientifically proven. It is tried and tested, so you need to get on board and make it a routine in your daily life. All you need is a quick session of morning yoga, and you are all set to take over the day like a pro!

Yoga a day will keep the doctor away!

Yoga has both physical and mental benefits. It helps improve body posture and increases flexibility. It gives strength to our body and makes it lighter at the same time. A person who, on average, regularly does yoga experiences better digestion which can help eliminate constipation and other related diseases. For women who experience severe menstrual cramps, yoga is a go-to activity because it not only reduces pain but also gives the body the energy it needs during this time.

People who have resorted to yoga as a means to a better life, have experienced a reduction of pain in various areas of the body, especially the back. It also helps reduce body weight and belly fat. In all, yoga has motivated people to start living a healthy and sustainable life without compromising on anything.

Apart from the many physical benefits mentioned, people have also incorporated yoga into their lifestyle for better mental health. The meditation activities are said to reduce stress and counter anxiety which is equally crucial in today’s world. It helps in releasing tension. With so much going on around, a session of yoga with meditation can give an immense amount of mental peace. This in turn makes one sleep better at night. 87% of people feel better after their yoga class which is undeniably also quite evident worldwide.

With yoga coming into the limelight worldwide with proven benefits, almost 300 million all over the world practice yoga. In India, Rishikesh being the world capital of yoga, thousands of people from across the globe come to the town every year to experience yoga in its purest forms.

While there are different asanas for different purposes, these 5 asanas are the ones that can change your life completely and flip it 360 degrees. They can take you from feeling lethargic and lazy to being healthy and active. Patience and consistency are key on your journey. You have to commit to waking up early every morning, reaching out for the yoga mat and you over time, will be ready to bring in more sunlight and more positive change in your lifestyle.

1.   Surya-Namaskar – A Series of Asanas

 

Surya Namaskar is the most sought-after and the best exercise one can practice staying fit and healthy. It has thirteen poses in total with almost seven different asanas, all in one. It is advised to practice in the morning; as the name suggests, to garner more benefits. This makes one more mindful and is considered to be one of the most powerful techniques in yoga to boost immunity and energy. This can also be seen as a full-body workout that can help in losing body weight. It also improves blood circulation. The most important part here is to maintain focus on breathing. Focus on the breath by feeling every bit of it.

2.   Vajrasana

Vajrasana in Sanskrit means thunderbolt. It is a simple sitting pose in yoga in which one kneels and sits back on their legs. This is done to take the body weight off the knees. This asana has proved to improve, lower back pains and is beneficial during hypertension. It helps with constipation improving the digestive tract. It provides strength to the pelvic and thigh muscles. The main focus here again is breathing. Focus on the breath is important to experience the benefits of yoga to the fullest. Breathing in and out slowly while pushing the tailbone towards the floor and the head upwards will help in strengthening the body on the whole.

3.   Alternate Bidalasana and Bitilasana (Cat-Cow Pose)

Bidalasana is the cat pose whereas Bitilasana is the cow pose. Alternating between the two makes one set of the exercise. The asana helps us strengthen the back, core abs, knees, hips, arms, and shoulders. It opens up the entire spine by removing blockages and making the body more flexible. It constantly expands and contracts neck muscles making it more flexible too. This pose can be highly helpful during menstruation in easing the pain. With the proper focus on breathing, Vajrasana helps in combating insomnia by improving blood circulation and relaxing the mind. As the body aligns in this pose, the body posture improves simultaneously with time.

4.   Ushtrasana (Camel Pose)

Ushtrasana is very easy to do. It is essentially backward bending of the spine that helps in lowering blood pressure during hypertension. It helps in stretching chest muscles and improves the cardiovascular system. This asana is known for reducing fat from the difficult parts of the body from where fats do not shed off easily, such as the stomach, thighs, hips, and arms. It also helps in improving the respiratory system by stimulating it and comes in useful to asthma patients. One more added benefit is the proper stimulation of the thyroid gland to secrete an adequate amount of thyroxine.

5.   Paschimottanasana

Paschimottanasana is the asana wherein you sit with your legs straight and touch your feet with your hands bending forward. While doing the asana, one might feel pressure on the calf, the lower back, and the knees. All these parts get toned and shaped with time. The pressure on the stomach and the pelvic area improves the system underneath. This asana largely affects the abdomen hence recommended for women more. It also helps diabetic patients and patients who have weak kidneys and liver. Not just these, but it also helps in relaxing the mind by releasing stress and calming anxiety.

Visit Cureya's Website to know more. Free consultation services with top medical and health professionals. 

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Credit Author: Jahnavi Bedia

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OSTEOPOROSIS : CAUSES AND TREATMENT

 Osteoporosis causes bones to become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture. Osteoporosis-related fractures most commonly occur in the hip, wrist or spine.

 Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.

Osteoporosis affects men and women of all races. But white and Asian women, especially older women who are past menopause, are at highest risk. Medications, healthy diet and weight-bearing exercise can help prevent bone loss or strengthen already weak bones.

Causes

1. Osteoporosis weakens bone

Our bones are in a constant state of renewal — new bone is made and old bone is broken down. When you're young, your body makes new bones faster than it breaks down old bones and your bone mass increases. After the early 20s this process slows, and most people reach their peak bone mass by age 30. As people age, bone mass is lost faster than it's created.

How likely you are to develop osteoporosis depends partly on how much bone mass you attained in your youth. Peak bone mass is partly inherited and varies also by ethnic group. The higher your peak bone mass, the more bone you have "in the bank" and the less likely you are to develop osteoporosis as you age.

2. Hormone levels

Osteoporosis is more common in people who have too much or too little of certain hormones in their bodies. Examples include:

·        Sex hormones. Lowered sex hormone levels tend to weaken bone. The fall in estrogen levels in women at menopause is one of the strongest risk factors for developing osteoporosis. Treatments for prostate cancer that reduce testosterone levels in men and treatments for breast cancer that reduce estrogen levels in women are likely to accelerate bone loss.

·        Thyroid problems. Too much thyroid hormone can cause bone loss. This can occur if your thyroid is overactive or if you take too much thyroid hormone medication to treat an underactive thyroid.

·        Other glands. Osteoporosis has also been associated with overactive parathyroid and adrenal glands.

3. Dietary factors

Osteoporosis is more likely to occur in people who have:

·        Low calcium intake. A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures.

·        Eating disorders. Severely restricting food intake and being underweight weakens bone in both men and women.

·        Gastrointestinal surgery. Surgery to reduce the size of your stomach or to remove part of the intestine limits the amount of surface area available to absorb nutrients, including calcium. These surgeries include those to help you lose weight and for other gastrointestinal disorders

4. Steroids and other medications

Long-term use of oral or injected corticosteroid medications, such as prednisone and cortisone, interferes with the bone-rebuilding process. Osteoporosis has also been associated with medications used to combat or prevent:

•         Seizures
•         Gastric reflux
•         Cancer
•         Transplant rejection

5. Medical conditions

The risk of osteoporosis is higher in people who have certain medical problems, including:

·                    Celiac disease

·                    Inflammatory bowel disease

·                    Kidney or liver disease

·                    Cancer

·                    Multiple myeloma

·                    Rheumatoid arthritis

SYMPTOMS:

There typically are no symptoms in the early stages of bone loss. But once your bones have been weakened by osteoporosis, you might have signs and symptoms that include:

·        Back pain, caused by a fractured or collapsed vertebra

·        Loss of height over time

·        A stooped posture

·        A bone that breaks much more easily than expected

TREATMENT :

Calcium

Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70.

Good sources of calcium include:

·                    Low-fat dairy products

·                    Dark green leafy vegetables

·                    Canned salmon or sardines with bones

·                    Soy products, such as tofu

·                    Calcium-fortified cereals and orange juice

 

Vitamin D

Vitamin D improves the body's ability to absorb calcium and improves bone health in other ways. People can get some of their vitamin D from sunlight, but this might not be a good source if you live in a high latitude, if you're housebound, or if you regularly use sunscreen or avoid the sun because of the risk of skin cancer.

Exercise

Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you'll gain the most benefits if you start exercising regularly when you're young and continue to exercise throughout your life.

Combine strength training exercises with weight-bearing and balance exercises. Strength training helps strengthen muscles and bones in your arms and upper spine. Weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — affect mainly the bones in your legs, hips and lower spine. Balance exercises such as tai chi can reduce your risk of falling especially as you get older.

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(Credit Author:Kirti Chauhan)

Are we Too Dependent on Antibiotics?

To be honest, that shouldn’t even be a  question in the first place, because YES, we have become too dependent on drugs and medication. For every little thing, let’s say a headache, our first reflex is to reach out for a pill, when in fact, there are other safer alternatives that one could use.

People would instead take medication than change their current lifestyles:

Approximately 10 million people in India suffer or succumb to heart failure. Rather than eating a healthy diet of salads, reducing oil in daily food, or ordering fewer restaurant-made items.  According to the CDC, the usage of statins(a cholesterol-lowering medicine)  has increased by six times than it was from 1988-94.

Understandably, people find it hard to change their lifestyles, but having too much medication can adversely affect one’s body.

Risks of using medication frequently:

• Antibiotic resistance:

Our body continuously evolves over a while; having medication frequently causes the bacteria to adapt to the drug, and after a while, the medication stops working on the body. 

According to a doctor of CDC’s antimicrobial resistance office, antibiotic resistance has become a threat to humankind. According to the World Health Organization(WHO), infections such as pneumonia, tuberculosis, gonorrhea are getting harder to treat since the medication is ineffective against the bacteria. This issue leads to more extended hospital stays, higher medication bills, and increased mortality.

The primary use of antibiotics is to prevent/cure the disease, but most of the time, people have antibiotics when they are not needed. This mostly happens when doctors prescribe the wrong medicine or try to experiment with the efficiency of a companies product on people.

• Long-term and inappropriate use of medication:

More than half of the population uses more than two medication prescriptions, either for chronic diseases or common colds/coughs. But the usage of these different types of medication creates a disaster cocktail inside our bodies. 

When people feel that the medication isn't practical, that isn't the case; instead, the bundle of drugs has adverse effects on your body. 

As we know, all medications come with a list of side effects and 'how to use' instructions. When used correctly, they provide us with excellent results, but an overdose can kill the body from the inside out. 

For example, aspirin or blood thinner medication can help prevent heart attacks but increase the risk of internal bleeding in the intestine or cranial areas; some reports show that patients have hearing loss with excess medication. 

Other methods to decrease the usage of antibiotics:

• Natural antibiotics:

Garlic, honey, ginger echinacea, goldenseal, and oregano are some natural elements with medicinal properties. 

For example, Haldi is known for its medicinal properties of increasing immunity; honey- brandy with hot water is known for curing colds or coughs, and ginger tea help to reduce stress, helps with weight loss, and helps reduce blood pressure. 

But even if things are natural doesn't mean that they are entirely safe; people must take even natural treatments in a proportionate amount. Some of these natural cures may cause ineffectiveness in some medications.

• Yoga:

Yoga helps to ease back pain and arthritis problems. It is a simple stretching exercise that most doctors recommend for chronic pain, which most of our generation face because of long hours of sitting in front of computers.

It benefits heart health; yoga is a series of breathing exercises, stretching exercises, and relaxation. It's equivalent to that of a massage in a parlor. 

Taking deep breaths refreshes the body and clears the mind, helping the person be more productive. 

For people having sleepless nights, yoga helps to set a routine sleep schedule. It connects to a supportive community and increases the potential of self-care.

• Homeopathy:

It is the opposite of allopathy; it believes that the source of the problem can cure the problem itself. It is based on a lower dose of medication that can cure the disease rather than a heavy amount of drugs. 

It is prepared from tiny amounts of natural medicinal plants so that it doesn't become toxic. Homeopathic medication does not hamper the digestive system nor reduce the effectiveness of medicines. 

It is known for its fast activation and effectiveness in both acute and chronic conditions. It helps build resistance against disease at a root level, thus preventing it from attacking the body again. Since it has no side effects or toxicity, it can be prescribed to any age group, including pregnant and lactating women.

Visit Cureya’s website to know more and you can also get free consultation services from top medical and health professionals.

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(Credit Author:Anoushka Minezes)