indiheritage.com

Author: Dr.Sanjana p Souparnika

  • Fossils to decipher the geological &evolutionary history of the earth

      Fossils are the windows to the evolutionary history of Earth and its organisms. They provide valuable information about the geological and evolutionary history of Earth.

     Fossils are the are the remains of ancient organisms or the traces of activity of such organisms. They are preserved remains or traces of ancient life.

    Paleontogy is the branch of science dealing with study of fossils.  More precisely paleontologists explore the evolutionary pathways, past geological environment, climate, tectonic movements etc. through the study of fossils received from various geographical regions of the world.

     Fossil studies have vital role in portraying the history and geology of various countries and continents. There are different types of fossils and they help reconstruct “the tree of life”. The remains of ancient life or fossils include bones, shells, footprints, burrows and impressions which help to decipher the evolutionary, geological, cultural history of the earth.

    Geological History is unravelled through the study of fossils as they date rock layers or strata and correlate geological time across different regions.

     Fossilized dung and footprints also throw light into the ancient history of different regions and the animals lived there. It throws light also into archaeological studies unravelling the civilizational history spanning over continents and time.

    Fossils are indicators of the climate prevailed in the historic times. They also provide vital information about plate tectonics and evolutionary history of continents, mountains, ocean basins etc.

    Types of Fossils

    There are different types of fossils and each type of fossils have particular significance in paleontological, geological &archaeological studies. The chief fossil types include:

    • Body Fossils:  These include preserved parts such as bones, shells, wood or imprints of organisms.
    • Trace Fossils:  these types of fossils are evidence of activity particularly of animals such as tracks, burrows, nests, coprolites. Trace fossils provide evidences for the organism’s presence in a particular chronological period of history. The trace fossils include footprints, burrows, dungs etc.
    • Molecular Fossils:  These are preserved organic molecules, providing hints about ancient biochemistry.

    Fossilization- How do fossils form?

    Fossilization is a complex process of fossil formation happening spontaneously overtime. It requires rapid burial in sediment (like mud or ash) to prevent decaying. Fossilization of hard parts (bones, shells) is the most common type.

    Fossils undergo a variety of different fossilization processes, depending on the characteristics of the particular organism. There are various levels of fossil preservation, each containing its own clues pertaining to the organism.

    Fossilization processes include:

    • Permineralization: Minerals fill pores, turning organic matter to rock.
    • Compression: Organic matter is squeezed into a

    carbon film.

    • Impressions: the two-dimensional imprint most commonly found in silt or clay, without organic material present.
    • Compactions: preservation of organic material with slight volume reduction.
    • Molecular fossils: deals with chemical data, preserving organic material, but providing no information concerning the structure of the organism.
    • Freezing: ideal fossils that are rare, everything up to internal organs are preserved in cold storage.
    • Amber: biological specimen that is encased in the hardened resin of a tree, in which the entire body may be preserved.
    • Drying & Desiccation: fossils that have been thoroughly dried.
    • Wax & Asphalt: almost as good as freezing, but with the usage of natural paraffin.
    • Coprolites & Gastroliths: these categories deal with the indigestable remnants of meals.
    • Trace fossils: typically formed when an organism moves over the surface of soft sediment and leaves an impression of its movement behind.
    • Molds & Casts: An impression is left, then filled.

    Conditions that facilitate fossilization

    Fossilization is a complex process and certain conditions are crucial for fossilization. The most common types of fossils are those which are having hard parts such as bones& Shell and had a rapid burial after death of the organism.

    Besides being tough and hard, the organism must come to rest in a place where it can be buried before it decays or disintegrates. If the organism is not buried deeply and quickly, aerobic bacteria will reduce it to rubble. Water, given enough time, can also dissolve it. For this reason, fossils of some organisms are rarer than others.

     The skeletons that containing a high percentage of mineral matter are most readily preserved. The soft tissue that is not close to skeletal parts is less likely to be preserved.

     Other conditions that lead to fossilization include resting an environment that was biologically inert, areas that are receiving a large, steady supply of sediment (deltas of major rivers), and parts of the earth below sea level compared to those above the sea level.

     The ideal place to become a fossil is at the bottom of a quiet sea or lake where the prospective fossil is least likely to be damaged. Moreover, it can be covered rapidly with sediment.

     Clay provides ideal conditions for fossilization as the sediment protects the tissues and helps to exclude predators and solvent water.

    How do fossils unravel the past?

    • Origin of life -evolutionary history through fossil study

    Fossils provides snapshots of the past which when gathered together yields the whole picture of evolutionary change over the past 3.5 billion years although there could be some missing links.

    Life originated in the marine environment or sea. The earliest evidence of life on earth is of marine animals, during the Precambrian era. The oldest known Precambrian rocks, found in Africa and Australia [ more than three billion years old]and the fossils found among them are of the oldest known organisms on earth.

    The fossils on ancient rocks are of Eobacterium and other water environment fossils. Bacteria e are the first recognizable organized form of life. However, it is a curious fact that scientists have found well defined remains of algae and bacteria from around two billion years ago.

    Commonly fossils are found in sedimentary rock.  These types of rocks have significance in the evolutionary history as well as in geological history. Sedimentary layers act as evidence of the changing climate or movement of the continents during the passage of time.

     Fossils that are preserved in amber give amount of information about the anatomy of that organism. Insects that have been trapped and preserved perfectly in amber (fossilised tree resin). Here organism is usually preserved intact without any disintegration of organs, muscles, and coloring. Even bones may tell a great deal about the soft anatomy.

    Some parts of a few fossils can also give an account of growth, injury, disease, form, function, activities, and instincts.

     Fossils record the successive evolutionary diversification of living things, the successive colonization of habitats, and the development of increasingly complex organic communities.

     Fossils can chronicle about the environment and the climatic conditions under which the organisms lived.

    • Fossils as geological time markers

    In geological science fossils act as time markers. They throw light into the age and sequence of rock layers (strata) and the evolution of life, with specific fossils appearing and disappearing at certain periods, marking major boundaries like eras and periods.

     Fossils help geo-scientists to correlate rock ages and understand Earth’s history.

     Fossil study shows the time when species evolve and become extinct. Fossils of some plants and animals are confined to known, specific periods of geological time. Thus, fossils give us a useful insight into the history of life on Earth. The evolution of human beings and other life forms, the change in environment through geological time are unravelled by fossils.

     They also give an account of tectonic plate movements happened in the past and evidence for collisions or continental drifts that separated continents. Fossil study of various geographical regions helps to find out the similarities in species and evolution of new species happening overtime, as a result of isolation of continents by tectonic activity.

    Fossils provide important evidence for evolution and the adaptation of plants and animals to their environments.

    Fossils can also be used to date rocks and throw lights into geological history. Different kinds of fossils occur in rocks of different ages and they are evidences of evolutionary as well as geological change overtime.

    Fossils buttress the study of environmental degradation by providing a baseline of past, pristine environmental conditions and by offering a continuous record of how ecosystems responded to both natural and human-induced changes over time.

     In a nut shell fossils are windows to the past which opens into the vast expanse of buried scientific facts which trigger explorations in different fields of science and technology to know the unknown or more precisely the mysteries of the Earth.

    written by dr sanjana p souparnika

    Reference for further reading

  • DASH diet Health benefits -Beyond its role in improving cardiovascular health

     DASH diet is well- known for improving hypertension and heart health. However studies show that it offers several other health benefits for people having diabetes, metabolic syndrome, colon cancer , PCOS etc.

    Over a couple of decades, lifestyle diseases have conquered the health of urban as well as rural populations alike, enhancing the mortality rate from heart attacks, stroke, various types of cancers etc. Globally around 19.8 million people died from cardiovascular diseases in the year 2022. Out of these 85% deaths were due to heart attacks and strokes.

    The deteriorating heart health is a serious concern which needs timely intervention to prevent increasing mortality from heart attacks. Generally cardiovascular diseases arise from behavioral and environmental risk factors such as unhealthy habits of smoking, tobacco use, unhealthy diet with excessive fat, salt and sugar. Obesity, Physical inactivity, air pollution, alcohol intake are the other contributory risk factors. Both men and women are victims of obesity and sedentary, unhealthy lifestyles enhancing their risk for life style diseases particularly heart attacks.

    Life style modifications to prevent heart attacks

     Healthy heart can be achieved through consistent and steady healthy lifestyle practices and prevention of environmental risk factors.

    It is crucial to identify the risk factors posing threat to the health of your heart through early screening tests. Early detection of the enhanced risk helps to prevent the incidence of heart attacks. 

    Lifestyle modifications are inevitable for achieving a healthy heart.  Of late lifestyle medicine clinics are giving emphasis to life style changes for all for preventing heart attacks and other cardiovascular events.

    It encompasses healthy habits, healthy diet and environment and mind body relaxation techniques, restorative sleep , physical activity, positive social connections. All these lifestyle modifications are targeting at reducing the risks leading to cardiovascular diseases.

    lifestyle changes mustinclude :

    1. Fostering behavioral changes

    Healthy habits to prevent heart diseases

    • Quit smoking
    • Avoid alcohol intake
    • Reduce stress
    • Increase moderate physical activity
    • Mind body relaxation
    • Avoid exposure to polluted air & smoke from automobiles etc.

    2.Adopting a healthy nutrition plan

    Healthy diet for heart

     There are several dietary patterns for healthy heart such as Mediterranean diet, DASH DIET etc. DASH diet is discussed here as it also helps to reduce the impact hypertension on the heart.

    DASH diet – A comprehensive overview

    DASH – Dietary Approaches to Stop Hypertension.

    Although in the beginning of 90s DASH diet was given emphasis to reduce hypertension [ high B.P] later its good effects were proved in the management of various other conditions also.

    DASH diet includes whole grains, fruits, vegetables, nuts, fish, lean meat and low-fat dairy foods etc. Fruits and vegetables provide nutrients like potassium, calcium, magnesium, and fiber that are important for fighting high blood pressure. These nutrients also can improve insulin resistance and glucose levels

       The DASH diet recommends

    • more whole-grain foods, fish, poultry,nuts. Lean meat is recommended while red meat is limited.
    •  Healthy fats, such as olive and canola oil or avocados, nuts are included in DASH diet.
    • The diet limits sodium, sweets, sugary drinks, and red meats.
    •  Foods that are high in saturated fat, cholesterol, and trans fats are restricted or limited.

    How to change your daily diet to DASH diet?

    You can not make a tectonic shift in your current lifestyle instantly. It needs steady and consistent efforts motivating yourself or by taking the service of a nutrition expert or life style health provider. The results do happen if you adhere to this plan of lifestyle modification and practice it consistently.

    1.   Include low glycaemic index fruits like berries, plums, grape ,oranges etc. to your meals or as a snacking item. Canned and dried fruits are easily available for use but with no added sugar or salt in them.

    2.  Reduce the consumption of butter, margarine, or fatty salad dressing and consume low-fat or fat-free items.

    3.   Consume low-fat or skimmed dairy products

    4. Include more vegetables like kale, broccoli, spinach etc. to your diet.

    5.  Restrict eating fried items or sweets.  Eat unsalted nuts, raisins, low-fat and fat-free yogurt, frozen yogurt.

    6. While purchasing packed foods, read food labels to choose products that are lower in sodium.

    Healthy carbohydrates included under DASH:

    Carbohydrates in the DASH diet are mainly composed of cellulose and starches. It is mainly present in plant fiber. Reducing carbohydrates in the diet or eating “low carb diet” is not as healthy as that may lead to decreased caloric intake than recommended or consumption of unhealthy fats as a substitute.

    Consume whole grains: cracked wheat, millets, oats etc.

    Green leafy vegetables & fruits recommended in DASH

     Kale, broccoli, spinach, collards, mustards are included.

     Fruits:

     Low glycemic index fruits such as cherries, grapes , pears ,oranges ,apples ,plums ,berries  are recommended

    Protein sources recommended in DASH diet:

    Legumes and beans are included chiefly in this diet. DASH recommends more servings of plant proteins like legumes, soy products, nuts, and seeds. Animal protein in the diet mainly includes lean meats, low-fat dairy, eggs, and fish.

    Processed meat is not recommended as they have the potential to be carcinogenic [causing cancer] or may raise blood pressure.

    Healthy fats in DASH diet:

    Healthy fats prevent inflammation, provide essential fatty acids, and help general health. When consumed in moderation, these fats have been shown to increase HDL and lower small dense LDL particles.

    Some of the sources of good fats also included in DASH include:

     Olive oil, Avocados,  Nuts,  Hemp seeds,  Flax seeds,   Fish rich in omega-3 fatty acids

    Minerals- recommended sources in DASH diet:

     DASH diet recommends intake of foods rich in potassium, calcium, and magnesium as these prevent endothelial dysfunction and promote endothelial, smooth muscle relaxation.

     Some of the foods rich in potassium include bananas, oranges, and spinach.

     Calcium is found in good amounts in dairy products and green leafy vegetables.

     Magnesium is present in a variety of whole grains, leafy vegetables, nuts, and seeds.

    Benefits of DASH diet in cardiovascular health

    • Helps to reduce high blood pressure
      • Reduce the risk for heart disease, heart failure, and stroke
    • Help prevent or control type 2 diabetes
    • Reduce bad cholesterol levels.

    According to NIH [U.S.A] the recommended DASH diet is served as follows:

    • Grains   6–8 servings/day
    • Meats, poultry, and fish   6 or less servings/day
    • Vegetables     4–5 servings /day
    •  Fruit     4–5 servings/day
    •  Low-fat or fat-free dairy products 2–3 servings/day
    •  Fats and oils    2–3/day
    •  Sodium   2,300 milligrams (mg) or 1,500 mg of salt (sodium) per day
    • Nuts, seeds, dry beans, and peas   4–5 servings weekly
    • Sweets 5 or less servings weekly.

    DASH diet – role in diabetes , metabolic syndrome,polycystic ovarian syndrome & colon cancers.

    Extensive research studies have been conducted all over the world to unravel the good effects of DASH diet beyond its potential to make a positive impact in the management of high blood pressure [ hypertension].

    Several studies have shown that the DASH diet helps lower blood glucose levels, triglycerides, LDL-C, and insulin resistance. All these are major risk factors if brought under control by a dietary modification the health is protected against diabetes , heart attacks, stroke , cancers , metabolic syndrome and much more. The research study gives  great hope for the management of non-communicable diseases through lifestyle modification.

    DASH diet helps to reduce the risk for heart attack and stroke in people suffering from metabolic syndrome. DASH diet is prescribed as an adjunct to pharmacological therapy in metabolic syndrome [high blood pressure, high cholesterol and high blood sugar]. Metabolic syndrome is often associated with excess fat around waist or central obesity

       DASH diet also reduces the risk of colon cancer

    Studies have shown a reduction in the incidence of colorectal cancer.

     According to a study DASH diet has been found helpful to reduce insulin resistance and central obesity in women having polycystic ovarian syndrome [PCOS].

    Of late PCOS is posing great health complications in women of reproductive age group being an impediment to fertility as it alters hormonal balances causing anovulation. DASH diet can be recommended for women having PCOS to improve insulin resistance and re establish hormonal balance. It also helps in addressing truncal obesity in PCOS women.

     One study  corroborates this finding as it concludes that following the DASH diet for 8 weeks in overweight and obese women with PCOS resulted in the improvement of insulin resistance, serum hs-CRP levels, and abdominal fat accumulation [4].

    Research studies show that the monounsaturated fats and polyunsaturated fats of foods chosen in this dietary pattern can help to improve insulin, androgens, and cholesterol levels in women with PCOS.

    Nuts are main ingredients of DASH diet. They are rich infiber, omega-3 fatty acids, protein, and essential vitamins and minerals.

    * Dash diet helps for lowering blood pressure, particularly in diabetic patients.

    * The DASH diet has been recommended as the best dietary choice for obese people who want to lose weight, maintain a healthy weight and lower the blood pressure.

       DASH diet not only improve your heart health but overall health . If you are on the verge of metabolic syndrome, hypertension, obesity, polycystic ovarian syndrome, DASH diet  may help you. However, consulting a health care provider is recommended if you have complex health issues.

    written by dr sanjana p [ copyright]

    References for further reading

    1. https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)
    2. https://pubmed.ncbi.nlm.nih.gov/22846984
    3. https://www.nhlbi.nih.gov/education/dash-eating-plan.  
    4. https://www.cochranelibrary.com/central/doi/10.1002/central/CN-01098545/related-content   

  • Impact of plate tectonics on biodiversity

     The term “Biodiversity” encompasses a wide variety of life on Earth, with a large diversity of genes, species, and ecosystems. Tectonic plate movements and its consequent climate and habitat change have detrimental impact on biodiversity and evolution of species.

    Biodiversity is a hotly debated and researched topic from time to time by numerous scientists & environmentalists in relation to climate, ecosystems and demographic characteristics. Its significance has been enhanced unprecedently in this modern era as multiple factors influence and impact on biodiversity.

    Biodiversity is integral part of sustenance life on earth as it is essential to sustain the constant flow of clean air, fresh water, and food. Biodiversity plays key role in regulating the climate, and maintaining healthy ecosystems that support human well-being.

    Biodiversity is studied by scientists conducting expeditions to survey and monitor species, habitats, and their interactions. On these expeditions, they collect data on various parameters such as population sizes and trends, distribution and habitat use, and impacts of management or other human activities.

    Since prehistoric times the earth and ecosystems have been subjected to transformations and extinctions. It is an unfortunate fact that currently the impacts on biodiversity are happening in an unprecedented rate.

     There has been an enhanced threat to biodiversity in the recent decades including habitat loss and fragmentation, excessive use of unsustainable resources, pollution, global climate change, emergence of invasive species.

     Biodiversity is influenced by a wide array of factors. The population is exploding all over the world and its impact on biodiversity is unimaginable. Overconsumption of resources and human intervention on biodiversity has adverse impacts on mankind.

    However, plate tectonics have a massive impact on biodiversity creating as well as destroying species and accelerating the process of evolution.

    Plate tectonics

    Movement of tectonic plates on the crust of Earth’s surface [plate tectonics] has major biogeographical consequences. Evidences suggest that tectonic activity began over 4 billion years ago. Collisions or rifting movements of plates creating and destroying habitats of organisms continues spanning centuries. It is happening through continental drift &by forming physical barriers like mountains through plate collisions.

    Modern understanding of planetary dynamics including plate tectonics unravel the habitat loss or creation stemming from geographical changes like this.

    Tectonic plate movement range from 10 to 40 millimetres per year (0.4 to 1.6 in/year). Where the plates meet, their relative motion determines the type of plate boundary as convergent, divergent, or transform.

    [Read more about plate tectonics]

    Tectonic movements are of different types.

    1. Ocean-to-continent subduction, where the dense oceanic lithosphere plunges beneath the less dense continent plate. At zones of ocean-to-continent subduction mountain ranges form.

    2. Ocean-to-ocean subduction where older, cooler, denser oceanic crust slips beneath less dense oceanic crust. Deep marine trenches are typically associated with subduction zones.

    3. At continental collision zones two masses of continental lithospheres are converging. As they are of similar density, neither is subducted.

    The plate edges are compressed, folded, and uplifted forming mountain ranges,

    4. At zones of ocean-to-ocean rifting, divergent boundaries form by seafloor spreading, allowing for the formation of new ocean basin. Two plates slide apart from each other.  This rifting when happens on oceanic plates it leads to formation of new ocean basin.

    5.Transform boundaries (conservative boundaries or strike-slip boundaries)

     Here plates are neither created nor destroyed. Instead, two plates slide, or precisely they grind past each other, along transform faults. Strong earthquakes may happen along a fault.

    Impact of plate tectonics on biodiversity

    Tectonic movements and continental deformation consequent to that lead to complexity of habitat. They trigger a complex landscape response. For instance, a river network reorganization including river captures by tectonic forces leads to an unusually high diversity of habitat through isolation, creation or destruction of facets of the landscape.

     Building of mountain barriers consequent to plate tectonics quite often lead to isolation and speciation, and connecting landmasses via land bridges that allow for species migration and exchange.

     These movements of tectonic plates also drive global climate shifts, influencing the distribution and evolution of life.

    Let us delve deeper into the tectonic impact on geomorphology and its impact on species and biodiversity.

    • Continental drift and habitat formation:

     As continents separate, new continental margins are created during movement of tectonic plates, it creates potential habitats and spurring diversification.

    • Continental collision &new merged habitat formation:

     When the tectonic plates collide, previously separated landmasses can merge again. This may lead to competition between new species and that occupied similar niches in isolation.

    • Land bridges formation & migration

     Plate tectonics can cause sea levels to drop, forming land bridges that connect continents. This new land bridges facilitate migration of species between the continents. A famous example is the Bering land bridge between Siberia and Alaska, which allowed many species, including early humans, to migrate between continents.

    • Isolation and speciation

    The formation of mountain ranges through plate collisions may function as a physical barrier leading to isolation or separating populations and thus preventing gene flow. Over time, isolated populations can evolve independently as new species through a process called allopatric speciation.

    The separation of continents and the formation of ocean basins can act as another kind of barriers driving marine and terrestrial diversification.

    • Climate change and species composition

      Plate tectonics influence global climate patterns drastically by changing ocean currents and creating mountain ranges that affect atmospheric circulation.

    The global climate patterns in turn affects the types of habitats available for organisms. The fossil records elucidate how climate changes drive changes in species composition and distribution.

    • New ecosystems formation

    Geological changes such as the creation of mid-ocean ridges, oceanic trenches, and volcanic island arcs due to tectonic movements eventually lead to the formation of new habitats and ecosystems.

    The subsequent cooling and sinking of oceanic crust can displace seawater, causing global sea levels to rise.

    • Evolutionary patterns of populations from variance

     The splitting of a continuous population by the formation of a physical barrier such as mountains, ocean basins etc. is called vicariance. This can lead to the evolutionary divergence of populations on either side of the barrier.

    • Plate tectonics function as Rift and collision pumps:

     Plate tectonics can be described as a “rift pump” as it increases biodiversity through isolation. It functions as a “collision pump” that enhances competition between new & existing species when continents collide. In either way plate tectonics impacts on biodiversity.

    • Acceleration of evolution:

      The separation and collision of continents compel species to adapt to new environments created.

    This can lead to new evolutionary paths or extinctions.

    The dynamic changes impacted by plate tectonics, including the creation and destruction of habitats, can accelerate the pace of biological evolution.

    Fossil studies reveal that plate tectonics have been associated with profound biogeographical consequences, such as isolation and speciation. Eventually geologically isolated species may emerge as a new species in the new ecosystem.  Similarly, another type of collision of tectonic plates may merge isolated continents forming ridges or land bridges. Now this may cause competition between existing and newly joined species and gradual extinction.

     The impact of plate tectonics on biodiversity and climate is evident in the fossil record of animals with Gondwanan affinities in India and Madagascar.

      The collision of continents can connect previously separated landmasses. The collision of India with Asia as per the fossil studies show that fossils of shared vertebrate groups found in both India and Madagascar, showing a link to the former supercontinent Gondwana.

    A formation of the Isthmus of Panama allowed for the exchange of animals between North and South America.

    conclusion

     Plate tectonic is not the only cause that impacts biodiversity. Several other factors like global warming, human interventions and natural catastrophes such as volcanic eruptions and ocean currents play their own roles. However the tectonic movements have significant role in the evolutionary process of extinction as well as emergence of new species.

    Written by dr sanjana p souparnika

  • Indian Gooseberry- health benefits

    Indian gooseberries are used widely as a fruit for consumption as well as for culinary uses. They possess numerous properties that are beneficial to health including antiaging, anticancer, anti-diabetic and anti-inflammatory properties.

    Goosberries are part of Indian cuisines and the ancestral memories of every Indians as a sweet and bitter fruit. It is known for its nutritious potential since antiquity. Gooseberries are linked to in Indian history as a fruit which is revered in ancient texts like Charaka Samhita (800 BCE) and Sushruta Samhita (600 BCE). It is referred as a supreme rejuvenating herb for hair, skin, and overall vitality in ancient texts.

    Indian gooseberry is commonly known as Amla. Its scientific name is Phyllanthus emblica and belongs to Euphorbiaceae family.

      The gooseberry tree commonly grows to a height of 1–8 metres. The tree may grow with abundant light green leaves and greenish yellow flowers. The fruit is nearly spherical, light greenish–yello. It may be smooth and hard on appearance, with six vertical stripes or furrows. The fruit is up to 26 millimetres in diameter.

    Nutritional facts

    Indian gooseberry is a rich source of vitamin C and full of various other types of antioxidants as well.

    Gooseberries are used widely as a fruit for consumption as well as for culinary uses. They possess numerous properties that are beneficial to health including antiaging, anticancer, anti-diabetic and anti-inflammatory properties.

     Generally, gooseberries are low in calories and fat and thus safe to include as part of diet for obese people also. It contains carbohydrates [70 g/100 g dry weight] and fibers[7.2–16.5 g/100 g DW].

    Indian gooseberries are abundant source of antioxidants such as phenolic compounds, flavonoids and vitamin C.

    They contain minerals iron, calcium and phosphorous. Many studies show the presence of ellagitannins, which includes chebulinic acid, chebulagic acid, corilagin, emblicanin A and B, geraniin, isocorilagin, pedunculagin, phyllanemblinins A–F, and punigluconin in gooseberries.

    Health benefits of Indian gooseberries

    •      Anti-ageing properties

    Vitamin C an effective antioxidant as well as collagen improving agent is abundant in gooseberries. It helps to prevent wrinkles on skin and helps to maintain the tone and strength of skin.

    •      Antioxidant properties

      Polyphenol and vitamin C antioxidants of gooseberries help in free radical scavenging and thus prevent the threat of serious morbidities to vital organs.

    • improves digestive health &immunity

    The antioxidants such as gallic acid, ascorbic acid and phenolic compounds of gooseberries boost the body’s immune system as well as digestive processes.

    •Protects heart and cardiovascular system

    Owing to the anti- cholesterol and antiatherogenic properties gooseberries boost cardiovascular system health in human body. It helps to prevent heart attacks and stroke preventing clot formation within blood vessels.

    •Protects nervous system

    The polyphenols of gooseberry have antioxidative potential and neuro protective properties.

    • Lowers blood sugar

    The antioxidant compounds in gooseberries help to reduce blood sugar level.

    • Improves hair health

    Vitamin C and antioxidants of gooseberries boost hair growth and imparts strength to hair strands.

    •Anticancer potential

    The polyphenols prevent oxidative stress to cells of human body. They also produce pro-inflammatory chemicals, prevent DNA damage, and increase apoptosis or cell death of worn out and abnormal cells. This apoptosis process is crucial in preventing morbid as well as normal cell growth uncontrollably in cancer. Therefore, eating gooseberries are very beneficial in mitigating the cancer risks.

    Research updates about Indian gooseberry

    •      Experimental studies indicate that gooseberry and some of its phytochemicals such as gallic acid, ellagic acid, pyrogallol, some norsesquiterpenoids, corilagin, geraniin, elaeocarpusin, and prodelphinidins B1 and B2 also possess anticancer effects.

    It helps free radical scavenging, antioxidant, anti-inflammatory activities which reduce cancer risks in the population.

    •      According to a study at human level, a 500 mg gooseberry extract intake (twice a day) for three months reduced the highly sensitive C-reactive protein (CRP), total cholesterol, and LDL levels in Class I obese subjects. This may have a cardioprotective effect reducing heart attacks and other diseases.

    •      As per data from yet another study ellagic acid and ascorbic acid could reduce the activity of key enzymes involved in glucose digestion and therefore possess antidiabetic properties.

    •polyphenols have been indicated to protect gastrointestinal organs.  Gooseberries have the potential for inhibition of clarithromycin-resistant Helicobacter pylori strains in vitro, since this microorganism is a known cause of gastric ulcers

    How to include gooseberry include gooseberries in your daily foods?

    It is an edible fruit as such. However, to make it more palatable it can be used for making various types of:

    •      Jellies

    •      Salad ingredient

    •      Wine

    •      dessert

    •      Jams

    Safety &caution

    No adverse side effects have been reported if gooseberries are consumed in adequate amounts. Excessive usage may affect lowering the blood sugar in patients who are already under diabetic medications.

    Gooseberries are good source of vitamin C. excessive intake is not recommended as vitamin C is an important micronutrient helping metabolism. Consume only one gooseberry per day.

    written by dr sanjana p

    References

    1. European journal of cancer prevention  2011 May;20(3):225-39. doi: 10.1097/CEJ.0b013e32834473f4  PMID: 21317655 DOI: 10.1097/CEJ.0b013e32834473f4  https://pubmed.ncbi.nlm.nih.gov/21317655/
    • 6. Kapoor M.P., Suzuki K., Derek T., Ozeki M., Okubo T. Clinical evaluation of Emblica officinalis Gatertn (Amla) in healthy human subjects: Health benefits and safety results from a randomized, double-blind, crossover placebo-controlled study. Contemp. Clin. Trials Commun. 2020;17:100499. doi: 10.1016/j.conctc.2019.100499   https://pubmed.ncbi.nlm.nih.gov/31890983/
    • M.M., Joshi M.K. Influence of Emblica officinalis aqueous extract on growth and antioxidant defense system of human hepatoma cell line (HepG2) Pharm. Biol. 2012;50:497–505. doi: 10.3109/13880209.2011.618501. https://pubmed.ncbi.nlm.nih.gov/22133060/
    • Bharathi M.D., Thenmozhi A.J. Attenuation of Aluminum-Induced Neurotoxicity by Tannoid Principles of Emblica officinalis in Wistar Rats. Int. J. Nutr. Pharmacol. Neurol. Dis. 2018;8:35. doi: 10.4103/IJNPND.IJNPND_23_18  google scholar https://scholar.google.com/scholar_lookup?journal=Int.+J.+Nutr.+Pharmacol.+Neurol.+Dis.&title=Attenuation+of+Aluminum-Induced+Neurotoxicity+by+Tannoid+Principles+of+Emblica+officinalis+in+Wistar+Rats&author=M.D.+Bharathi&author=A.J.+Thenmozhi&volume=8&publication_year=2018&pages=35&doi=10.4103/IJNPND.IJNPND_23_18& 
    • Khanna S., Das A., Spieldenner J., Rink C., Roy S. Supplementatihttps://pubmed.ncbi.nlm.nih.gov/25756303/
    •  Nampoothiri S.V., Prathapan A., Cherian O.L., Raghu K.G., Venugopalan V.V., . Food Chem. Toxicol. 2011;49:125–131. doi: 10.1016/j.fct.2010.10.006   https://pubmed.ncbi.nlm.nih.gov/24418077/
    • image courtesy https://www.freepik.com/search?format=search&last_filter=query&last_value=indian+amla&query=indian+amla

  • Serotonin neurotransmitter – health implications beyond mental wellness

     It is a well-known fact that serotonin is one of the most essential neurotransmitter molecules that contributes to happiness or sensation of mental well-being in human beings along with dopamine. However, further research studies have found that serotonin plays multiple other important roles in human body. Let us have a glimpse at it.

    An overview of serotonin- its structure & functions

    Serotonin is a chemical compound that functions primarily as a neurotransmitter and it is found in the brain, gut, and platelets. Low levels of serotonin are linked to depression, while both low and high levels can lead to other physical and psychological health issues, such as serotonin syndrome if there is an excess production or intake of serotonin owing to drug overdosage.

    In addition to its role as a neuro signalling molecule it regulates several important bodily functions, including mood, sleep, gastric motility, blood clotting, sexual and urinary functions.

    The scientific name of serotonin is 5-hydroxytryptamine [5-HT]. Serotonin is produced in brain and intestine and regulates sleep wake cycles, appetite, mood, and inhibits pain. Serotonin is produced in the raphe nuclei of the brainstem and the enterochromaffin cells of the intestinal mucosa.

      The production of serotonin (5-HT) starts in human body using the essential amino acid tryptophan, which undergoes hydroxylation (an oxidation reaction) to 5-hydroxy-L-tryptophan (5-HTP) and decarboxylation to 5-hydroxytryptamine (5-HT). The hydroxylation reaction requires tryptophan hydroxylase, which is considered the rate-limiting enzyme of serotonin production.

    Tryptophan hydroxylase is primarily localized to the raphe nuclei of brain and enterochromaffin cells of the intestinal mucosa, which are the main sites of serotonin production.

    serotonin production is metabolically dependent on vitamin B6 or pyridoxine also.

    Serotonin activity is regulated by its rate of production, release, and metabolism.

    Serotonin is popular as a molecule produced by nervous system which can regulate your mood. But serotonin also plays crucial roles in regulating memory, anger, fear, appetite, stress, addiction, sexual pleasure, sleep, pain perception, cerebral vascular tone, and central respiratory drive.

    This article explores the extra roles played by serotonin in human body functioning.

    Functions of serotonin

    • on brain & nervous system

    Mood and cognition: Helps regulate mood, anxiety, learning, memory, and executive function.

    Sleep and wakefulness: Influences sleep-wake cycles and circadian rhythms.

    •  On digestive system

    Serotonin increases gastric emptying, gut motility, intestinal secretion, and colonic tone. This is very important for proper digestion, absorption and waste removal from gut.

    • promoting insulin secretion
    •  lipogenesis or fat deposition in liver and body parts.
    • Action on lung blood vessels.

          increases pulmonary vascular resistance, and may induce remodelling of the pulmonary vasculature.

    • Act on female reproductive system &urinary functions.

    Serotonin has control over urinary functions, uterine blood vessels constriction, uterine muscle tone, maturation of cells of ovary.

    • Blood clotting:

     Causes blood vessels to narrow (vasoconstriction) at the site of a wound to help form clots and heal wounds & injuries.

    • serotonin is also involved in bone metabolism, liver regeneration, and cell division.

    Serotonin production in human body-Role of gut

     The nutrients received through the foods you consume everyday have pivotal role in regulating your brain functions and thus in contributing to mental & physical health. Your brain produces many types of neurotransmitters or chemicals for its proper functioning through the help of dietary nutrients. These nutrients help the production and functioning of neurotransmitters and nerve cells of brain.

     About 95% of serotonin is produced in the gastrointestinal tract, and the gastrointestinal tract is lined with a hundred million nerve cells, or neurons. It is very clear from this fact that digestive system not only helps to digest food, but also guide the emotions. Therefore, our gastrointestinal tract or gut is considered as our second brain. Problem with gut production and processing of serotonin affect the mood and mental wellbeing.

    The production of serotonin is helped by good gut bacteria of intestinal microbiome. These bacteriae play crucial roles in the health, protecting the linings of intestines.

    Serotonin deficiency and health impacts

    Low serotonin levels are associated with conditions like major depressive disorder, anxiety disorders, and obsessive-compulsive disorder. The detailed list of disorders includes:

    • Depression and other mood problems.
    • Anxiety.
    • Sleep problems.
    • Digestive problems.
    • Suicidal behavior.
    • Obsessive-compulsive disorder.
    • Post-traumatic stress disorder.
    • Panic disorders.
    • Schizophrenia.
    • Phobias[fears].

    Although we are aware only about a few functions of serotonin in human body at present, this neurotransmitter is potentiated to have many other unclear and vague effects on human body. Further extensive research is needed to unravel  the role of serotonin in the body in physiological state as well as in disease.

    What is serotonin syndrome?

    Excessive serotonin activity can cause several pathologic symptoms.It usually happen with drug over intake for managing depression..The symptoms include

    shivering

    Vomiting

    diarrhoea

    Arrhythmias or irregular heart beats

    Agitation

    Excitement

    Increased sweating

    sleeplessness

    Confusion

    Anxiety

    Increased serotonin levels in the body may lead to a potentially life-threatening condition called serotonin syndrome. It is manifested with symptoms ranging from mild shivering, diarrhea, vomiting to severe muscle rigidity, fever, seizures etc..

    How to improve your serotonin levels naturally?

    • Physical exercise

    In order to boost serotonin optimally in your body regular physical exercise is recommended in moderate level.

    Regular exercise definitely helps to boost serotonin levels. Thirty minutes of aerobic exercise five times a week plus two strength-training sessions per week may be adequate to improve the mood problems due to serotonin deficiency.

    • Exposure to sunlight

    Getting exposed to sunlight for around 10 to 15 minutes every day may help to boost not only serotonin levels but vitamin D levels too.

    • Diet

    Eating foods rich in tryptophan, such as nuts, cheese, and red meat, can help the body produce serotonin.

    • Medical treatment

     For people with clinically low levels of serotonin medications are prescribed.

    • Dietary supplements

     Tryptophan, probiotics and SAMe.

            Herbal supplements: These can include ginseng, St. John’s wort, Syrian rue and nutmeg. Further extensive research is needed regarding herbal supplements.

    written by dr sanjana p souparnika

    References for further reading

    1. The expanded biology of serotonin

    Miles Berger 1, John A Gray, Bryan L RothAffiliations ExpandPMID: 19630576 PMCID: PMC5864293 DOI: 10.1146/annurev.med.60.042307.110802https://pubmed.ncbi.nlm.nih.gov/19630576/

    • Yabut JM, Crane JD, Green AE, Keating DJ, Khan WI, Steinberg GR. Emerging Roles for Serotonin in Regulating Metabolism: New Implications for an Ancient Molecule. Endocr Rev. 2019 Aug 01;40(4):1092-1107 https://pubmed.ncbi.nlm.nih.gov/30901029/
    • image courtesy https://www.freepik.com/free-photo/cute-young-sportswoman-giving-advices-how-stay-fit-smiling-joyfully-gazing-friendly-pointing-t-shirt-belly-standing-delighted-pleased-with-happy-look-grey-wall_10152248.htm#fromView=search&page=1&position=31&uuid=6f8f3e9c-8fad-4934-aa0e-3052890e47bc&query=aman+happy+with+better+gut+health

  • Impact of plate tectonics on biogeography

    Plate tectonics is defined as gliding over of tectonic plates of earth’s crust over its semi fluid asthenosphere. This movement of plates accounts for the formation of biogeography of earth with mountains, earthquakes, volcanoes, and the distribution of continents and oceans over millions of years.  

     Of late tectonic plates movements and the impact on biogeography is researched with unprecedented significance. Tectonic plates and their movement have pivotal role in the evolution of species including mankind. How?

    The planet earth has tectonic plates over its surface and which are in constant motion. Their movement and collisions are associated with significant transformations in earth’s geological and oceanographic structures.

    What are tectonic plates?

    Tectonic plates are large, fragmented sections of Earth’s upper mantle and crust that cover the entire globe.These tectonic plates are in continuous movement and the movements and collisions lead to formation of huge mountains, and ocean trenches and various other geological features. These activity of tectonic plate happens at different intervals reshaping global geography over millions of years.

    The term plate tectonics is derived from Latin word  tectonicus or from Ancient Greek word tektonikos  meaning ‘pertaining to building’

    The tectonic plates on the surface of Earth on Lithosphere have been slowly moving since 3–4 billion years ago.Earth’s lithosphere, the rigid outer shell including the crust and upper mantle, is fractured into seven or eight major plates and many minor plates or “platelets”. The relative movement of the plates typically ranges from zero to 10 cm annually.

    Tectonic plates are composed of the oceanic lithosphere and the thicker continental lithosphere, each topped by its own kind of crust.

    What are plate boundaries?

    Plate boundaries are formed by movement of different types of tectonic plates relative to each other. Tectonic plate movement range from 10 to 40 millimetres per year (0.4 to 1.6 in/year). Where the plates meet, their relative motion determines the type of plate boundary as convergent, divergent, or transform.

    Three types of plate boundaries exist, characterized by the way the plates move relative to each other.

    They are associated with different types of geomorphological changes& climate change.

    1.Divergent boundaries (constructive boundaries or extensional boundaries).

     These are boundaries where two plates slide apart from each other.  This rifting may lead to the formation of new ocean basin.

    At zones of ocean-to-ocean rifting, divergent boundaries form by seafloor spreading, allowing for the formation of new ocean basin.

    2.Convergent boundaries (destructive boundaries or active margins)

    These boundaries occur where two plates slide toward each other. The convergent boundaries may form either a subduction zone (one plate moving underneath the other) or a continental collision.

    Subduction zones :

    1.ocean-to-continent subduction, where the dense oceanic lithosphere plunges beneath the less dense continent plate.

    2. ocean to ocean subduction

    here older denser oceanic crust slips beneath less dense ocean

    associated with subduction zones, and the basins that develop along the active boundary are often called “foreland basins”.

    At zones of ocean-to-ocean subduction a deep trench forms in an arc shape. The upper mantle of the subducted plate then heats and magma rises to form curving chains of volcanic islands e.g. the Aleutian Islands, the Mariana Islands, the Japanese island arc.

    At zones of ocean-to-continent subduction mountain ranges form, e.g. the Andes, the Cascade Range.

    Continental collision zones:

    At continental collision zones  two masses of continental lithospheres are converging. As they are of similar density, neither is subducted.

    The plate edges are compressed, folded, and uplifted forming mountain ranges, e.g. Himalayas and Alps. Closure of ocean basins can occur at continent-to-continent boundaries.

    3.Transform boundary

    Transform boundaries (conservative boundaries or strike-slip boundaries) occur where plates are neither created nor destroyed. Instead, two plates slide, or precisely they grind past each other, along transform faults.

    Strong earthquakes may happen along a fault. The San Andreas Fault in California is an example of a transform boundary exhibiting dextral motion.

    In addition to these three boundaries other plate boundary zones occur where the effects of the interactions are not very clear.

    Geomorphological consequences of tectonic plate movements

    It is intriguing to understand that plate tectonics affects climate patterns, ocean currents, and the evolution of species.

     The boundaries where tectonic plates interact are risky zones of increased volcanic and seismic activity. Volcanic eruptions and earthquakes are common in these zones.

     Earthquakes do occur when tectonic plates slip past each other, while volcanoes form where plates collide and one dives under the other (subduction), or where plates pull apart (divergent movement).

    Along convergent plate boundaries,as the process of subduction carries the edge of one plate down under the other plate and into the mantle there is reduction in the total surface area (crust) of Earth. The lost surface at one boundary is balanced by the formation of new oceanic crust along divergent margins by seafloor spreading[ divergence] and thus keeping the total surface area constant in a tectonic “conveyor belt”.

    The mankind has always amazed at the formation of huge mountain ranges since time immemorial. Study of tectonic plate movements unraveled this mystery to man a few decades ago. The tectonic plates can collide with each other and the forceful collision cause the land to be forced upward, creating mountain ranges. Similarly, divergence when happens on oceanic plates it leads to formation of new ocean basin. ocean-to-ocean subduction leads to the formation of deep marine trenches typically.

    Impact of plate tectonics on global climate

    Over millions of years, the continents have drifted apart and have come together, creating new oceans and continents.

    These movements of tectonic plates affect global climate by influencing ocean currents, which distribute heat around the planet. Mountains formed by tectonics can also affect regional climates and function as important sinks for carbon dioxide.

     Impact of tectonic plate movement on evolution

      The separation and collision of continents compel species to adapt to new environments created.

    This can lead to new evolutionary paths or extinctions.

    Impact on marine environment

     The formation of new ocean ridges may happen from plate tectonics. The subsequent cooling and sinking of oceanic crust can displace seawater, causing global sea levels to rise.

    Beyond earthquakes and volcanoes, plate tectonics can contribute to tsunamis and landslides.

    According to a hypothesis proposed by Robert Stern and Taras Gerya, plate tectonics are a necessary criterion for a planet to be able to sustain complex life as they play a key role in regulating the carbon cycle.

    Continental drift theory helps biogeographers to explain the disjunct biogeographic distribution of present-day life found on different continents.

  • Hazel nuts to boost cardiovascular health

    Recently hazelnut has garnered attention of fitness enthusiasts in western countries and Europe due to its potential s to prevent heart attack and stroke. They are rich in vitamin E too.

    Hazelnuts are popular snack ingredient of fitness lovers as it aids in losing weight also. Furthermore, this nut has properties for preventing cardiac diseases and for improving gut health.

    Botanical information

    Hazel nuts are nutrients rich nuts of the hazel tree (Corylus avellana). It is the fruit of the hazel tree and therefore includes any of the nuts deriving from species of the genus corylus especially the nuts of the species corylus avellana.

    A hazelnut cob is roughly spherical to oval in shape and it is about 15–25 millimetres long and 10–15 mm in diameter,. It has an outer fibrous husk surrounding a smooth shell, while a filbert is more elongated.

    As it ripens the nut falls out of the husk. It happens about seven to eight months after pollination. The seed is edible and  can be consumed raw or it can be roasted or ground into a paste.

    Health benefits of hazel nuts

    1.improves digestion

    Hazelnuts are a good source of dietary fiber which helps bowel motility and improves bowel health preventing constipation.

    2. antioxidant potential

    These nuts are rich in vitamin E and the antioxidant help to improve the health of your skin, hair and nervous system.

    3.improves cardiovascular health

    Hazel nuts help to reduce cholesterol and blood sugar level. A few research studies suggest that they are potentiated to reduce insulin resistance.

    Hazel nuts help to reduce the risk for cardiovascular diseases reducing the impact of these risk factors.

    4. used for weight loss

    The role of hazel nuts in obesity reduction is not confirmed. However a few studies with small sample size suggests its role in in weight reduction.

    Hazel nuts as a part of your diet

    It is a nutritious nut that can be included to all your snacks and confectionaries in moderate amounts.You may use hazel nuts with breakfast cereals and salad dressings.

    Caution & safety in consuming hazel nuts

     Generally hazel nuts are very nutritious nuts consumed by the global population. However, there is a caution for use by people having allergy to hazel nuts.

    Written by dr sanjana p

    References

    1.https://pubmed.ncbi.nlm.nih.gov/23415431/

    2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188407/

    4.https://www.britannica.com/plant/hazelnut

  •  How to boost your happy mood with  serotonin uplifting foods & habits ?

    Human body needs optimum production of happy hormones like dopamine and serotonin for feeling good and happy. These are not precisely hormones but neurotransmitters produced by the body. Serotonin production is influenced by various factors. The food you consume has crucial role in the production of serotonin.

    What is serotonin?

    Serotonin is a neurotransmitter which has crucial role in determining your mental health &physical health. It is a chemical compound produced in human body and acts as a neurotransmitter which controls the feeling of well-being and happiness. 

     Seratonin is found in the brain, gut, and platelets. It regulates various bodily functions, including mood, sleep, appetite, and blood clotting.

     Serotonin is 5-hydroxytryptamine [5-HT]is a neurotransmitter, which helps to transmit impulses between nerve cells and control many physical and mental functions of your body.

    Serotonin is produced in brain and intestine. However, 95 %of serotonin is produced by the gut only5-10% production occur in brain. The gut or gastrointestinal tract is lined with a hundred million nerve cells, or neurons. Gut bacteria help the production of serotonin. This factor clearly elucidates that gut is your second brain. Apart from the function of digestion of food gastrointestinal tract neurons regulates emotions and behavior. Low serotonin levels are also associated with constipation and digestive disturbances along with depression.

    Functions of serotonin in human body:

    • regulates sleep wake cycles
    • controls appetite
    • influences mood
    • inhibits pain
    •  regulate mood, anxiety,
    • affect learning, memory, and executive function.
    •  Plays a major role in the digestive system.
    • Blood clotting
    •  bone metabolism
    • liver regeneration
    •  cell division.

    Impact of low serotonin levels in the body

      Serotonin neurotransmitter production if get reduced, it can have adverse impacts on the body and mind. Low serotonin levels in the body are associated with depressive disorder, anxiety disorders, and obsessive-compulsive disorder, sleep problems, suicidal behavior, post-traumatic stress disorder, panic disorders, schizophrenia, phobias etc. Chiefly it presents as depression and feeling of anxiety on chest.

    Apart from mental health problems it affects physical health  eventually leading to osteoporosis and digestive problems.

    How to boost serotonin in your body?

    Serotonin is produced from an amino acid tryptophan through a complicated process. Tryptophan is found in many foods. Consuming tryptophan rich foods may help to boost serotonin production.

    • Serotonin boosting foods
    • Poultry
    • Eggs
    • Fish
    • Dairy
    • Nuts &seeds
    • Tofu
    • Pine apple
    • Dark chocolates
    • Green leafy vegetables
    • Probiotics
    • Sunlight to boost your mood

    Yet another way to induce serotonin production in the body is exposure to sunlight for 10-15 minutes every day.

    • Exercising help, you feel good instantly

    Exercise and physical activity may enhance serotonin production to a great extent. Physical exercise may give you other health benefits too including prevention of cardiovascular diseases. Do moderate physical exercise everyday for 30 minutes.

     To enhance serotonin healthcare providers may prescribe some supplements of tryptophan.

    Serotonin in optimum levels is good to body as well as mind as it sustains happy mood and improve focus and well-being.

    Caution while using anti- depressants

    In people with depression, anxiety, schizophrenia and other psychiatric disorders antidepressants and other serotonin increasing drugs are prescribed. Exert a little caution while using these drugs regularly for a prolonged time. High levels of serotonin retaining in the body is associated life-threatening situations with fever, shivering, sweating, high bp, seizure, muscle rigidity. This condition is called serotonin syndrome. Avoid overdosing of such psychiatric drugs to increase serotonin.

    Conclusion

    Naturally uplift your happy hormones and feel good. Just follow three things in life

    1. Focus on your diet. Include eggs, fish , poultry, green leafy vegetables, probiotics and pineapple in your diet.
    2. Do exercise daily for at least 30minutes.
    3. Expose yourself to sun for 10-15 minutes a day.

         Furthermore, follow mind body practices, yoga, meditation &ensure a good sound sleep for 6- 8 hours every day.

    Stay adherent to this routine and enjoy the bliss of life. You can escape from depressive spells and anxiety if you pay heed to these micro habits. Begin your journey towards happiness today, from this moment.

    written by dr sanjana p

    References for further reading

    o   https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection#:~:text=A%20troubled%20intestine%20can%20send,GI)%20system%20are%20intimately%20connected.

    o  https://medlineplus.gov/ency/article/003211.htm#:~:text=Stress%20is%20a%20feeling%20of,danger%20or%20meet%20a%20deadline.

    o   https://www.nimh.nih.gov/health/topics/depression

    https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

  •  Solutions for preventing Mild cognitive impairment

     Cognition is a terminology that often come across in our everyday discussions& readings related to thinking and brain functions. What is cognition? How cognitive impairment do occur and what are the ways to prevent cognitive impairment?

     

    Cognition simply refers to any process related to perceiving, thinking, understanding, reasoning and comprehending. According to American psychological association cognition is defined as all forms of knowing and awareness, such as perceiving, conceiving, remembering, reasoning, judging, imagining, and problem solving. Along with affect and conation, it is one of the three traditionally identified components of mind. An individual percept, idea, memory, or the like.

        Cognitive impairment is a condition related to reduced brain functions related to memory, understanding and comprehension. It is a term used for indicating problems with thinking, memory, and judgment, ranging from mild to severe.

     It may eventually affect the quality of life if left untreated. Mild cognitive impairment can often be managed with lifestyle changes and a few simple medications. However, more severe cognitive impairment may impact a person’s ability to perform daily activities. It may present as:

    • Difficulty with thinking and memory &in concentrating, learning new things, or remembering past events.
    • Language and communication also affected. Difficulty in finding the right words or following conversations.

     Therefore, it is crucial to prevent risk factors leading to cognitive impairment. It is not possible to prevent totally, some dementia or severe cognitive impairment causing factors. However, the risk can be considerably reduced by paying some attention to our daily routine and habits.

    Some modifiable risk factors & solutions to prevent cognitive impairment

           Cognitive functioning of brain is dependent on several factors related to our daily lives.

     A few factors leading to cognitive impairment are listed here:

    1] Sleep

     Sleeping for 6-8 hours is crucial for proper functioning and repair of nervous system. Sleep deprivation has detrimental impact on nervous system functioning. How does sleep benefits us in improving the health of nervous system?

    • Sleep plays a crucial role in reducing mental fatigue and helping memory and recall. Studies have proven that lack of sleep affects long-term memory, working memory, attention, higher order executive function, and various decision-making processes. Sleep deprivation can impair memory, recall functions of the brain. Furthermore, it may elevate your stress levels.
    • Sleep is essential for regenerating certain areas of brain

    It is important for brain to continue the regenerative processes within neurons for ensuring proper functioning of brain and nervous system. It happens during sleep hours. Sleep deprivation hampers the regenerative processes.

    • During sleep beta amyloid fibrils are removed by CSF.

      According to research studies during sleep, the cerebrospinal fluid removes the beta-amyloid metabolite in the brain which are harmful to brain functions as they have been implicated in the disease pathology of Alzheimer’s disease. Beta amyloid metabolite is notorious for causing Alzheimer’s disease. That means, sleep deprivation may enhance the risk of Alzheimer’s disease increasing beta amyloid fibril deposition.

    • Brain cell damage is repaired during sleep

    It is during sleep that certain enzymes repair brain cell damage caused by free radicals. Sleep deprivation prevents this repairing process. It is a fact that the brain functions normally because of the neurotransmitters, and neurons that are unable to rest or regenerate.

     Studies have shown that sleep [particularly NREM sleep]is important for turning off the norepinephrine, serotonin and histamine neurotransmitters, which is the time available for receptors to “rest” and regain sensitivity to be more effective at naturally produced levels again.

     Each phase of the sleep cycle has critical role in restoring restores and rejuvenating the brain for optimal function. Normally the glymphatic system of brain eliminate toxins building up with in the nervous system and brain during sleep. It cannot eliminate these toxins that can build up, and negatively affects cognitive abilities, behaviour, and judgment if there is lack of sleep.

    • Lack of sleep also affects your linguistic capacity.

    Temporal lobe of brain is linked with language processing. Sleep deprivation affects it very adversely. Lack of sleep may cause slurred speech due to the brain’s incapacity to process the neuronal signal at optimum levels during waking hours.

    2] Physical activity & exercise to strengthen neuroplasticity potential of brain

    Have you heard about the unique potential of human brain neuroplasticity?  Neuroplasticity is the term referring to the brain’s ability to change, reorganize, or grow neuronal networks. This can involve functional changes due to brain damage or structural changes due to learning. Exercise and physical activity may help to boost it.

    Regular moderate aerobic exercise is an effective solution for improving neuronal health and functional abilities. It is assumed that exercise-induced memory improvement is probably mediated through neurotrophic factors, and exerkines.

     Exerkines are defined as signalling molecules released in response to acute and/or chronic exercise, which exert their effects through various pathways.

     Many organs, cells and tissues release these factors, including skeletal muscle (myokines), the heart (cardiokines), liver (hepatokines), white adipose [fat]tissue (adipokines), brown adipose tissue (baptokines) and neurons (neurokines). Exerkines have potential roles in improving cardiovascular, metabolic, immune and neurological health. Thus, exercising helps your brain power.

       Some brain exercises to improve cognition & memory

    Brain exercises modify neuronal activity in such a way that they may help improvement in memory, cognitive functions or mental abilities.

    Practise the following things to improve cognition:

    • Learning new and complex skills

      Eg: playing instruments, games

    • Solving problems in mathematics
    •  Learning a new language
    •  Recall what you have read
    •  Cooking
    •  Visualization of words, things etc.
    •  Eye- hand coordination activities such as playing tennis, chess etc.
    • Sports games
    • yoga
    •  Meditation
    •  Completing a jigsaw puzzle
    •  Socializing
    •  Increasing vocabulary or word power
    •  Listening to music

    conclusion

    Mild cognitive impairment may affect quality of life overtime or it may progress to more serious forms if not addressed on time with adequate lifestyle changes and some simple medications for a short period of time in cases requiring them.

     In order to prevent this mental catastrophe, make a change or modification in your habits from the very early age.

    Never forget to do physical exercise in your routine; practice brain exercise and ensure that you get adequate sleep.

     It is crucial to understand that erratic sleep may disrupt your memory and other brain functions even if you exercise every day. Therefore, ensure that you sleep for at least 6-8 hours a day.

    Furthermore, yoga & meditation may help to improve health of brain and nervous system.

    Nutrition has pivotal role in maintaining the health of nervous system. Eat healthy follow balanced diet preferably, Mediterranean diet.

    Just include some micro habits to your routine for a big positive change. Enjoy this beautiful world with your senses and maintain your cognitive powers intact!

    References

    1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/

    2.     https://pubmed.ncbi.nlm.nih.gov/16251949/

    3.  image courtesy : https://www.freepik.com/free-photo/sleeping-young-woman-lies-bed-with-eyes-closed_7728966.htm#fromView=search&page=1&position=7&uuid=b12c4cae-4833-432d-91a0-9d6f652d3a6e&query=sleeping+woman

  • Tangerine

    Tangerines are nutrtious fruits rich in vitamin C , low in calories and fats.& a good source of fiber and important minerals. Have a glimpse into the health benefits of tangerines.

    Do you love to have fresh yummy tangerines? The fruit with sweet to tart taste grow on small trees or shrubs with spiny shoots and evergreen leaves. Tangerines have flowers too. Comparing with oranges, the skin of some varieties of tangerines tends to be loose and peels off more easily. Furthermore, the taste is sourer, or tart, than that of an orange.

     It is easy to recognize good quality tangerines. They will be firm to slightly hard, heavy for their size, and pebbly-skinned with no deep grooves & reddish-orange in color.

    The tangerine are usually cultivated in tropical and subtropical areas. The tree is more tolerant to drought than the fruit. The tree is easily damaged by cold or winter.

    Nutritional facts about tangerines

     These fruits are rich in vitamin C and low in calories and fats. It also a good source of fiber and minerals such as sodium, potassium , calcium and magnesium also. Therefore, tangerines can be a good addition to your healthy diet plan.

    Tangerines also contain antioxidants flavonoids and phenolics. Antioxidants can protect your body against free radicals and many serious illnesses.

    Health benefits of Tangerines

    • Antioxidants to prevent free radical damage to cells

    Tangerines are rich source of vitamin C antioxidant and several other antioxidants which fights against free radicals induced oxidative stress to your body. It is very notorious that free radicals are the morbidity causing agents . They are generated by human body as byproducts of metabolism and a few free radicals reach human body from exposure to environmental toxins. Tangerine antioxidants are potent enough to manage oxidative stress occuring to body. Oxidative stress induced by free radicals is the major cause of many grave chronic diseases.

    • Anti-inflammatory properties

    Tangerines are rich sources of vitamin C and hence protect the body against infections as well as inflammations.

    • Anti-aging properties

      The antioxidants can delay the signs of ageing preventing oxidative stress to cells on the skin and vital organs caused by the free radicals. Antioxidants, particularly vitamin C helps to boost collagen and reduce fine lines and wrinkleson skin

    • Delays age related degeneration

     The vitamins in this fruit prevents age related degenerative changes to skin and vital organs.

    • Antidiabetic properties

    Tangerines can reduce blood sugar levels if consumed in moderate levels.

    • Boosts immunity

    Tangerines are rich in vitamin C and A and therefore helps to boost immunity.

    • Improves digestion

    Fibers in tangerines help to improve digestion

    • Boosts heart health

    Tangerines contain nobiletin antioxidants that helps to improve cardiac function.