What are Hormones?
A hormone is a substance that influences growth and development. These substances act as chemical messengers responsible for functions like metabolism, reproduction, and mood in the human body. These messengers control appetite, weight and mood, among other things and thus they strongly affect mental, physical and emotional health.
Understanding Hormonal Imbalance
Hormones are produced by endocrine glands including the pituitary, pineal, thymus, thyroid, adrenal and pancreas. These glands produce different hormones for different bodily functions. Any minor changes in the production of any of these hormones can cause major imbalances in cells or even the entire body function. Therefore, it is important to keep the hormones balanced.
However, age affects the production of certain hormones. Besides, medications, lifestyle habits, poor diet and nutrition and environmental changes can also cause hormonal imbalance.
Fortunately, a nutritious diet and a healthy lifestyle can help in keeping your hormonal health in check. Here is how you can keep your hormones balanced with the right diet and lifestyle.
Treating Hormonal Imbalance with Nutrition
Protein
Protein influences the release of hormones that control appetite and food intake. Eating protein-rich food stimulates the production of hormones that help you feel full.
Healthy Fats
Healthy fats trigger the release of hormones that help you feel full and satisfied. On the contrary, trans fats can promote insulin resistance and increase the storage of belly fat. To optimize hormone health, consume a healthy fat source at each meal.
Fibre
Soluble fibre is an important component of a healthy diet. Eating fibre-rich food protects against insulin resistance and overeating. It can also help in increasing insulin sensitivity and stimulates the production of hormones that make you feel full and satisfied. Although soluble fibre tends to produce the strongest effects on appetite and eating, insoluble fibre can also prove to be equally helpful.
Avoid Refined Carbs
Sugar and refined carbs have been linked to many health problems. Avoiding or minimizing these foods may be instrumental in optimizing hormone function.
Treating Hormonal Imbalance with Lifestyle Changes
Avoid Overeating and Undereating
Over or under eating may also result in hormonal changes which may, in turn, lead to weight-related problems. While overeating can increase insulin hormone levels and reduce insulin sensitivity, cutting down on calories can increase the stress hormone cortisol levels.
It is important to consume enough calories which can help you maintain hormonal balance and a healthy weight.
Regular Exercise
Physical activity can strongly influence hormonal health. Exercising can reduce insulin levels and increase insulin sensitivity. Besides, physical activity can boost levels of muscle-maintaining hormones and growth hormones.
Quality Sleep
Poor sleep has been linked to hormonal imbalances including insulin, cortisol, leptin, ghrelin and growth hormone. Despite a nutritious diet and optimum exercise, not getting enough sleep can disbalance your hormonal health.
Conclusion
As mentioned earlier, hormones are involved in every aspect of health – physical, mental and emotional. And, we need a very specific amount of these chemicals in our body for its optimum functioning.
Although certain factors are beyond control to maintain a healthy hormonal balance, we can still keep the production of these chemicals in check by following the above-mentioned ways. Consuming nutritious foods, exercising regularly and engaging in other healthy behaviours goes a long way toward improving your hormonal health.
What is Nutritional Deficiency?
The body requires many different vitamins and minerals referred to as micronutrients which are important for growth and disease prevention. These micronutrients are obtained from the food we eat. The amount of each nutrient required by the body depends on many factors including your age, health status, level of activity etc. When the body lacks the necessary amount of a nutrient, it causes nutritional deficiency.
Why Nutritional Deficiency Occurs?
Mostly, inadequate intake is the basic cause of the nutritional deficiency. However, increased requirement of a nutrient (like during pregnancy) which is not met or inadequate absorption of nutrients by the body also causes deficiency.
Deficiency Due to Malabsorption
One may have a nutritional deficiency, despite eating the right food. Inadequate absorption of nutrients by the body is also referred to as Malabsorption. It can be caused due to digestive problems where the body can’t absorb enough of certain nutrients and fluids. So, it is important to understand that eating right is not enough.
Absorption of Nutrients
The food we eat undergoes a chemical and mechanical digestion process. During this, it is broken down into macro and micronutrients by the digestive enzymes produced in the stomach. If the stomach is not able to produce these enzymes, the body will not be able to absorb the nutrients from the food.
Therefore, a healthy digestive system is important for this nutrient absorption process to work optimally. If our digestion or gut health is not good we may not absorb nutrients well.
Besides, good levels of hydrochloric acid, good gut bacteria and good cell integrity of the gut are important for nutrient absorption.
How to Improve Nutrient Absorption
Here are a few ways in which you can treat malabsorption.
Enzyme supplements
These supplements can help your body absorb the nutrients it can’t absorb on its own.
Nutrient supplements needs to be change
Consult a nutrition expert to understand which nutrients are not being absorbed by your intestine and how to address the deficiency through supplements.
Nutrient deficiencies can have a profound impact on your health. Nutrient replenishment can make a world of a difference in energy levels, brain health, physical fitness, and more.
Talk to our nutrition expert to know more!
When talking about food, you’ll often hear people refer to the word nutrients. Nutrients are the substances in food that our bodies process to enable them to function. They are the building blocks for the repair and growth of our body and provide us with energy to carry out life processes. There are six major nutrients that our body needs; viz Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water.
When the body does not get or is not able to absorb the required amount of nutrients from food, it leads to a variety of health problems. And to avoid this, these nutrients are supplied to the body in various other forms.
Dietary supplements can provide adequate amounts of essential nutrients when taken under expert guidance.
Generally, people with the following conditions are advised to take dietary supplements:
- Pregnant and breast-feeding women
- Women during their post-menopausal state
- Women suffering heavy menstruation bleeding
- People having chronic diarrhoea
- People are allergic to certain kind of food group or those who have food intolerances
- People who have removed dairy products from their diet
If you are not falling under any of the above categories, and are eating all the fruits and vegetables, getting enough rest and staying hydrated, why would your body need supplements?
People take dietary supplements to maintain their general health, support mental and sports-related performance and provide support to the immune system.
Let us understand how dietary supplements when administered under expert guidance can benefit our lifestyle.
Extensive physical activity can increase our nutrient needs
Athletes or people who exercise extensively, require a lot of nutrients to match up the activity level. The nutrients used by the body during excessive physical activity needs to be restored to promote recovery after an intense workout. That’s why athlete’s diets include TONS of carbs and protein.
The body does not meet the dietary recommendations
If our diet is not able to fulfil the nutritional requirement or due to strict dieting, poor appetite or the body’s changing nutritional requirements, dietary supplements can bridge this nutritional gap.
Supplements together with food can provide a proper balance of nutrients.
Ageing affects nutrient absorption capacity
Ageing affects the body’s capability to break down and absorb nutrients from food. Supplements like digestive enzymes can help break down carbohydrates, fats and protein and optimize nutrient absorption.
Wrong Food Choices
Wrong food habits like eating junk food or avoiding a certain type of foods can make it difficult for our bodies to get all the nutrients it needs from food. Although supplementation cannot replace a healthy diet, it can help prevent the damage poor eating habits are causing.
Food grown or treated chemically can lose some necessary nutrients
Pesticides and herbicides used in farming deplete the food of its natural nutrients. These chemicals create free radicals that attack our digestive and immune system. Supplements like antioxidants help fight harmful free radicals and protect our bodies against these dangerous toxins.
Dietary supplements are meant to augment your daily intake of nutrients, including vitamins and minerals. Many are safe and offer significant health benefits, but some possess health risks, especially if overused. Therefore, it is recommended not to take any supplements without consulting a nutrition expert.
If you want to check if your diet is fulfilling all your nutrient requirements according to your age and lifestyle, talk to our expert today!
What is Detoxification
Full body detox or cleanse typically implies getting rid of toxins from the body to improve overall health and well-being while also promoting weight loss. Our body has its way of cleansing itself with the help of our detox organs including the liver, kidneys, lungs, gut, and skin.
When the body gets overloaded by toxins these organs get knocked out of balance. And that’s when it needs a little help in detoxing.
Why Detox?
Few symptoms tell when our body needs help in detoxification. Persistent fatigue, constipation or irregular bowel movements, inability to lose weight despite clean eating and regular exercise etc are some of the signs that indicate toxins in the body.
When you experience one or more of these symptoms regularly, it’s time to reclaim your good health by making some positive lifestyle changes and proactive health choices.
Benefits of Detoxing or Cleansing
There are a lot of health benefits associated with the body cleansing or detoxification process which is designed to eliminate toxins from your body. Here are a few of them:
- Weight loss
- Clear & Healthy Skin Health
- Improved Digestion
- High Energy Level
How to Detox?
Here is how you can optimize your body’s natural detoxification system.
- Drink more water – Water helps in digestion and nutrient absorption and detoxifies your body by removing waste products.
- Limit the intake of processed foods – By consuming less junk food, you can keep your body’s
detoxification system healthy.
- Regular exercise – Exercise can help your body’s systems — including its detoxification system
— function properly and protect against disease.
- Meditate – Meditation helps you detox your mind and enhance your ability to focus.
- Ensure adequate sleep – Sleep reorganizes and recharges the brain and body while removing toxic waste byproducts.
Summary
Your body’s body’s natural detoxification system (liver, kidneys, lungs, gut, and skin) can be enhanced and improved by following a few simple steps and bringing some positive change in the lifestyle.
It is normal to feel tired, exhausted and low on energy when you have been sick and down with any viral infection. This tiredness is a part of the healing process which can linger for weeks or months.
This lack of energy that you experience while recovering from any viral infection is known as post-viral fatigue. It can make you sleep more, feel unsteady on your feet, make standing for long periods difficult and also affect your ability to concentrate on work.
Post-viral fatigue mostly continues for some time after the infection has cleared. However, it is important to recover from this fatigue in the due course of time. Because, if not addressed in time, it can make you susceptible to other viruses and infections.
Symptoms of Post-viral Fatigue
While lack of energy is one of the significant indicators of post-viral fatigue, one might also experience other symptoms including:
- Poor concentration
- Headache or pain in muscles and joints
- Muscle stiffness or weakness
- Sore throat and swollen glands
- Breathlessness and heart palpitation
- Weak immunity
- Sleep disruption and depression
Addressing Post-viral Fatigue
So what should you do if you’re suffering from post-viral fatigue?
While there are no precise treatments, there are many things you can do to ease your symptoms and aid your recovery.
Nutritional Support
It is important to provide some extra nutritional support to enhance mitochondrial function. Some herbs and supplements can help restore energy. They can help in overcoming the effect of the virus on the immune system, liver function and digestive tract.
Good Rest
Getting a good night’s sleep is one of the most important activities you can do for your health. When you sleep, the growth hormone is produced which repairs the tissue, regulates immune function and detoxes the brain and organ. Besides, sleep produces serotonin, the hormone that is responsible for regulating mood.
Moderate Activity
Moderate levels of activity like walking and stretching will increase circulation and improve lymph flow. The body takes time to recover and regain strength and stability. To engage in some moderate exercise, but don’t overdo it.
Sun Therapy
Soaking in the sun helps get the body Vitamin D. Since low levels of Vitamin D have been associated with a low performing immune system, it is important to take your dose of Vitamin D to recover faster.
The Bottomline
The recovery time from post-viral fatigue varies from person to person. Some people are back to normal within a few days to a week, while others experience the symptoms for long. However, getting an early diagnosis may improve recovery.
As your body gradually recovers from the illness, remember to keep a balance of diet, rest and exercise.
Ageing is a gradual process that can be slowed down but never stopped. Two people of the same age
may look different in terms of their age. This is because of a combination of factors including genetic
makeup, heredity traits and lifestyle.
While wrinkled skin is the first sign of ageing, it is not the only factor to be considered while you are
working on slowing down your ageing process. Anti-ageing is more than looking young. It’s about
having an active physical and healthy mental state to enjoy life.
Here is how you can ensure a better lifestyle and routine practices to delay ageing or slow it down.
Regular Exercise
Exercise can improve your health to the point where you look and feel younger than you are. Regular
exercise can help you build stronger muscles, stave off chronic illnesses, and make your clothes fit a
whole lot better.
As we age, if we are active, we maintain our ‘horsepower,’ or fuel economy. This means regular
exercise can maintain a better quality of life because it gives the body the flexibility to move around
easily.
Exercise keeps skin cells healthy and vital by increasing blood flow, sending more oxygen and
eliminating waste.
Right Nutrition
Irrespective of your age, the right nutrition is important at every stage of life. It is essential for the
health and the maintenance of optimal functions of many organ systems in the human body. It is also
one of the most important anti-ageing techniques.
Good nutrition gives you energy and can help you control your weight. Fueling your body with the right
nutrition can also help prevent some of the age-related challenges. Adequate hydration, nutrition and
intake of vitamins and minerals are essential anti-ageing techniques.
Mental Fitness
Many of the so-called age-related changes that affect the mind, such as memory loss, are
lifestyle-related challenges. The brain is like a muscle. Just as muscles get flabby from sitting around
and doing nothing, so does the brain. When the brain is not put to regular work, its functions will
decline. And therefore, these age-related changes in the brain can be addressed by keeping the mind
active and alert.
Reading, playing brain games and socialising will not only keep the brain active but will also keep
stress under control which is also one of the signs of mental ageing.
Conclusion
Ageing right is more than fighting the wrinkles on the face. Anti-ageing is about being healthy and
happy. While it is important to look youthful at the time, maintaining strength, endurance, and stamina
is also important to feel young. And all this requires a fine balance of nutrition, diet, and exercise.
स्वस्थ मस्तिष्क और शरीर के लिए वरदान – ब्राह्मी
आयुर्वेद में हर तरह की बीमारी का संपूर्ण ईलाज मौजूद है। प्राकृतिक औषधियों के प्रयोग से कई तरह के असाध्य रोगों को पूरी तरह ठीक करने में आयुर्वेदिक औषधीय पद्धति ने अच्छी सफलता पाई है।
इन्हीं प्राकृतिक औषधियों में से एक औषधि है ब्राह्मी जिसे ‘ब्रेन बूस्टर’ के नाम से भी जाना जाता है। फूलों सहित यह पौधा गुणकारी औषधि के रूप में प्रयोग में लाया जाता है। याद्दाश्त बढ़ाने बढ़ने के लिए सबसे बेहतरीन प्राकृतिक औषधि, ब्राह्मी, मस्तिष्क के शॉर्ट टर्म मेमोरी और लांग टर्म मेमोरी को बेहतर बनाने में महत्वपूर्ण भूमिका निभाती है।
आइये जानते हैं कुदरत का वरदान माने जाने वाली इस जड़ी-बूटी के कई अन्य फायदों के बारे में:
ब्राह्मी के फायदे
स्मरणशक्ति बढ़ाने में मददगार – ब्राह्मी के सबसे बेशकीमती लाभ स्मृति, एकाग्रता और दिमाग को उत्तेजित करने की क्षमता है।
अल्जाइमर के मरीज़ों के लिए फायदेमंद – ब्राह्मी में एमिलॉइड नाम का कंपाउंड पाया जाता है जो अल्जाइमर्स की बीमारी में काफी फायदेमंद होता है। साथ ही यह अल्जाइमर की वजह से दिमाग को होने वाले नुकसान से बचाने में भी मदद करता है।
तनाव को काम करे – ब्राह्मी कोर्टिसोल के स्तर को कम करने में मदद करता है, जो कि एक स्ट्रेस हार्मोन है। इसका प्रयोग तनाव और चिंता को कम करने के लिए किया जाता है। यह तनाव के प्रभावों को खत्म करने का काम करता है।
शरीर को बनाए स्वस्थ – ब्राह्मी में भरपूर मात्रा में एंटी ऑक्सीडेंट पाया जाता है जो कि एक स्वस्थ जीवन के लिए जरूरी होता है। यह शरीर के उन तत्वों को जड़ से खत्म करने का काम करता है जो कैंसर सेल्स को बढ़ने में मदद करते हैं।
पाचन तंत्र को बनाए स्वस्थ – ब्राह्मी के नियमित सेवन से पाचन संबंधी दिक्कतें भी दूर होती हैं, और पाचन तंत्र भी मजबूत होता है।
ब्लड शुगर लेवल को रेगुलेट करे – शरीर में ब्लड शुगर लेवल को सही तरीके से रेगुलेट करने में भी ब्राह्मी अहम योगदान देता है। इसके साथ ही साथ यह हाइपोग्लिसीमिया के लक्षणों से भी आराम दिलाने में सहायक है।
त्वचा और बालों के लिए फायदेमंद – बालों में डैंड्रफ या फिर खुजली की समस्या भी ब्राह्मी के प्रयोग से ठीक हो सकती है। तमाम तरह की सौंदर्य समस्याओं में ब्राह्मी का प्रयोग औषधि के रूप में किया जाता है। इसमें मौजूद एंटी ऑक्सीडेंट्स शरीर से टॉक्सिंस को बाहर निकालने का काम करते हैं।
ब्राह्मी का प्रयोग करने के तरीके
ब्राह्मी के उपयोग का असली कारण मानव स्वास्थ्य पर हो रहे इसका अच्छा प्रभाव है। ब्राह्मी सामान्यतः एक ताजा सलाद के रूप में प्रयोग की जाती है। लेकिन इस जड़ी बूटी को सुखाकर, पीसकर और किसी भी अन्य रूप में इस्तेमाल किया जा सकता है। इसकी पत्तियों को चबाना एक विटामिन सप्लीमेंट की तरह टॉनिक का काम करता है।
- ब्राह्मी का तेल त्वचा पर लगाने से त्वचा स्वस्थ बनती है। इस तेल की सिर में भी मसाज की जाती है जिससे दिमाग तेज़ होता है।
- ब्राह्मी का पेस्ट बनाकर उसे त्वचा पर लगाया जा सकता है। इससे त्वचा स्वस्थ रहेगी।
- ब्राह्मी टैबलेट के रूप में भी खाई जाती है।
- ब्राह्मी का पाउडर कई स्वास्थ लाभ प्रदान करता है।
Almost all women face health issues in their life. However, the majority of Indian women are in the habit of ignoring these health issues. And therefore they face complications in different stages of their life starting from adolescence to pregnancy and menopause.
Some of the common health issues faced by women include:
- Irregular Periods or Heavy Bleeding
- Fertility Issues & Pregnancy Complications
- Perimenopause & Post-menopause Problems
A woman’s life stages are based on the reproductive cycle, beginning with menstruation and ending with menopause. This cycle is divided into adolescence, reproductive years, midlife and postmenopausal. These stages are marked by specific signs and symptoms including menstrual cramps, weight gain, mood swings etc. At each of the stages, women need special health care that relates to where they are in life.
Irregular periods during adolescence
Teenage girls or adolescents face problems like irregular periods and heavy bleeding. Besides regular exercising and maintaining a healthy weight, it is important to focus on the right nutrition. This is the time bones are gaining their greatest strength, so opt for a diet rich in calcium. Taking a daily dose of vitamin D and B vitamins along with omega-3 fatty acids can also help regulate the menstrual cycle and reduce PMS.
Some great herbs help with PMS symptoms and are often used as a natural alternative to support a healthy menstrual cycle. Chaste berry is one such herb that can provide relief of PMS including breast tenderness, mood swings and menstrual irregularity.
Fertility issues & pregnancy complications during reproductive age
Women go through pregnancy and all its complications like contraception and its failure, abnormal uterine bleeding, and sexually transmitted diseases during the reproductive years. A stressful lifestyle along with inadequate nutrition can further add to the complications.
Hormonal changes associated with child-bearing mean that women have a higher risk of anaemia weakened bones and osteoporosis. Therefore it is important to have a higher intake of nutrients like iron, calcium, magnesium, vitamin D, and vitamin B9 (folate).
Perimenopause & post-menopause problems
Menopause is linked to changes in metabolism, reduced bone density and increased risk of heart problems. Maintaining cardiovascular health and maintaining flexibility and posture are important at this stage.
The symptoms of night sweats, hot flashes, irritability and mood swings will be reduced by hormone replacement therapy. A diet high in protein and dairy products may reduce these symptoms. Phytoestrogens and healthy fats, such as omega-3 fatty acids may also help.
All these challenges at different stages of a woman’s life can be dealt with by a healthy lifestyle and it is important to consult the experts at the slighted abnormal symptoms.
Self-care i.e. taking care of yourself is important for better physical, mental, and emotional health and well-being. It promotes positive health outcomes and a better ability to manage stress.
Although self-care alone cannot cure or treat any disease or illness, it can help prepare your body to deal with it in a better way and prevent future lifestyle challenges. Besides, practising self-care may help patients manage symptoms and improve emotional well-being.
Examples of self-care include:
- Maintaining a regular sleeping routine
- Eating a healthy diet
- Spending time in nature
- Doing a hobby you enjoy
Self-Care Practices for Different Areas of Your Life
Self-care is not just confined to eating healthy food and working out. There are various aspects of self-care. Let’s understand the different areas where you can practice self-care.
Physical Self-Care
Your diet, eating habits, sleeping pattern, physical activity are all part of physical self-care practices. Eating a balanced nutritious diet, indulging in some physical activity and giving your body the rest it requires for better physical health are all part of self-care techniques.
Social Self-Care
Humans beings are social animals who need to maintain their social well-being. Make sure to create enough time in your schedule to have an optimal social life. Put your time and energy into building your relationships with others. Nurture your relationship with your family. Take out some time and get face-to-face friends. These are all part of self-care practices.
Mental Self-Care
Having a healthy mind is as important as having a healthy body. Get involved in things that keep your mind sharp, like solving puzzles, learning about a subject of your choice. Read books, watch movies and do things that help you stay mentally healthy. Practice self-compassion and acceptance and make time for activities that stimulate you mentally.
Spiritual Self-Care
Develop a deeper sense of understanding and connection with the world around you. Spiritual self-care can involve meditation, attending a religious service, or praying.
Emotional Self-Care
Indulge in activities where you can acknowledge and express your feelings regularly. Talk to a partner or close friend about how you feel or get involved in something that helps you process your emotions.
It is important to understand that the same self-care plan does not work for everyone. Self-care practice has to be customized according to an individual’s choice and lifestyle. Find out which aspects of your life need attention and create a change plan accordingly.
Start small, choose one practice each week to weave self-care into your daily routine. Note the positive changes and add in more practices when you feel ready.
Cholesterol has remained one of the most lesser-known and lesser-understood substances of the human body. For years, it has been believed that cholesterol in foods can cause heart disease. It can be a bit complicated since there is also a type called HDL cholesterol which is considered “good” because it protects against heart attack and stroke.
So, before labelling it as good or bad, let us understand what cholesterol is and how it affects our everyday health.
What is Cholesterol?
Cholesterol is a fat-like substance that is required by our body to carry many metabolic processes. It is made in our liver and has many important functions. Our body needs cholesterol in the production of hormones like oestrogen, testosterone and adrenal hormones etc. It is also required to produce Vitamin D and bile acids that help us digest the food.
However, the amount of cholesterol required by the body is usually produced by the body itself. And like anything in the body, too much cholesterol or cholesterol in the wrong places creates problems. High levels of cholesterol can increase your risk of many lifestyle challenges. It is therefore important to keep the cholesterol level under the required amount.
Cholesterol and Lipoproteins
Cholesterol does not dissolve and therefore cannot travel on its own through the bloodstream. The liver produces particles called lipoproteins to carry cholesterol through the bloodstream. These lipoproteins are a combination of fat (lipid) and protein. Cholesterol is also a type of lipid which gets attached to the proteins so it can move through the blood.
There are majorly two types of lipoproteins – High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL).
HDL transports cholesterol to your liver to be expelled from your body. It helps to get rid of the excess cholesterol from your body so it does not end up in the arteries.
LDL takes cholesterol to your arteries, where it may collect in artery walls and can build up plaque. This may form a clot and get stuck in the narrowed space.
For a healthy and disease-free life, your HDL should be high and LDL should be low. Factors such as inactivity, obesity and an unhealthy diet contribute to high cholesterol and low HDL cholesterol.
How to improve your cholesterol?
Certain lifestyle changes can lower your cholesterol and help prevent you from having high cholesterol in the first place.
Heart-healthy Diet
Eating a heart-healthy diet is important to reduce cholesterol and improve your heart health. Here is how you can do it.
- Lower your consumption of saturated fats and eliminate trans fats from your diet.
- It is also advisable to eat foods rich in omega-3 fatty acids as they have plenty of heart-healthy benefits.
- Including soluble fibres in your diet can also reduce the absorption of cholesterol into your bloodstream.
- Adding whey protein to your diet is also beneficial as it lowers both LDL cholesterol, total cholesterol and blood pressure.
Exercising
Physical activities like brisk walking, cycling etc. can help improve high-density lipoprotein (HDL) cholesterol.
Weight loss
Extra pounds contribute to high cholesterol. Keeping your weight under control can influence the way your body absorbs and produces cholesterol.
Conclusion
Cholesterol