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 acidtryptophanthrough 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
Focus on your diet. Include eggs, fish , poultry, green leafy vegetables, probiotics and pineapple in your diet.
Do exercise daily for at least 30minutes.
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
Figs are edible fruits known to us since antiquity and they are available in nature in greenish purple in colors. Of late figs are consumed by more people understanding its nutritional value and the health benefits they provide to human body.
When you delve deeper into the origin of figs consumption it may date back to ancient times.It is an integral part of Mediterranean diet since many centuries. Indian systems of medicine also use fig for managing reproductive, hormonal and immunological problems.
Figs [ Ficus carica L] belong to moraceae family. These lush green purple fruits are mostly cultivated in Asian &Mediterranean regions. It is an integral part of the diet of people residing near Mediterranean sea.
There are four types of fig fruits, i.e., Caprifigs, Smyrna, San Pedro, and Common figs. Around 800 different fig varieties cultivated in almost 50 countries all over the world.
Historical significance
The figs were one of the principal articles of sustenance among the Greeks.
It was one of the earliest fruit trees to be cultivated, and its cultivation spread in remote ages over all the districts around the Aegean Sea and throughout the Levant.
Attic figs became celebrated in the East, and special laws were made to regulate their exportation.; the Spartans especially used it at their public tables
Figs were consumed since ancient times and has great significance in Roman Empire.
Figs are mentioned in holy books like the Bible and the Quran.
Nutritional value of figs – A treasure trove of antioxidants
Figs are well known for their antioxidant, anti-inflammatory and anticancer properties. Figs contain flavonoids, phenolic acids, carotenoids, and tocopherols antioxidants.
Polyphenols and carotenoids are the two major categories of phytochemicals found in figs. The major classes of polyphenols in figs include phenolic acids, flavones, flavonones, flavonols, anthocyanins, and proanthocyanidins[3].
Figs are comparatively low in fat. Fig consumption provides moderate number of calories mostly from carbohydrates. However, it can cause blood sugar spike immediately after eating. That is figs are high glycaemic index foods.
The minerals potassium and magnesium present in figs are crucial for the health of bones and cardiovascular system.
Figs are good source of vitamins too. They provide thiamine, vitamin B6 and vitamin K and these vitamins are crucial for the health of nervous system and bones. Vitamin K is essential for blood clotting.
Figs contain calcium, potassium, phosphorus and iron in considerable amounts.
Figs are rich in fiber and nutrients, and low in calories and hence good for gut health and reducing blood cholesterol.
A small to medium sized fig provides around 1- 1.45 grams of fiber.
Epicatechin is the most abundant phenolic compound in dried fig fruits, with a level of 25.4 mg/100 g DW in cultivar “Bela Petrovka” of Ficus carica. Its content is up to three times that of fresh figs. It is a good antioxidant.
Fig fruits are a rich source of flavonoids antioxidants.
The major flavonoids found in figs are quercetin and luteolin, which have a total of 631 and 681 mg/kg, respectively. The fruit skin has more flavonoids than the pulp.
Health benefits of figs
Figs offer numerous health benefits due to the presence of antioxidants, vitamins and minerals in them.
Figs can improve digestive health
Figs are rich in fibers and helps digestion. It helps to prevent constipation.
Figs are good source of antioxidants.
Phenolic compounds in figs help to reduce oxidative stress to body cells induced by free radicals.
Anti-oxidants may help to prevent cancer and neurodegenerative disorders of brain including Alzheimer’s diseases, Parkinson’s disease etc. Phenolic compounds in figs can play a significant role in protecting biological cells from hydrogen peroxide free radical damage [5].
Figs help bone and heart health
Figs contain potassium and magnesium in good amounts; they help to sustain heart & bone health.
Antimicrobial and anti-inflammatory properties
Figs are rich in flavonoids and tannins which help to protect from microbial activity and infections.
Cautionary warnings for fig consumption
Generally, figs are highly nutritious fruits beneficial to improve health if consumed in moderation.
However, it is a fruit rich in vitamin K. Vitamin k is a factor helping in blood clotting. However, there is a cautionary warning for those who are on blood thinner medications for cardiovascular events prevention.
Anticoagulant medications are blood thinners for preventing clots. Those who are on anticoagulant medications must check their vitamin k levels if they are taking figs regularly.
Fig allergies are common in some people; particularly those who are allergic to birch pollen may have fig allergy. If so, consume fig only after talking to your healthcare provider.
Excessive eating of figs may cause burning sensation on tongue.
Figs in your diet plan
Fresh fig fruits are edible after washing and peeling its outer skin. Dried figs also are commonly eaten after soaking and softening it in water. It can be added into your diet plan in numerous ways.
Figs are used as chief ingredient of dessert and smoothies.
Figs in salads
Fig toast
Fig snack bars
Fig rolls
Fig consumption in moderate amounts may boost your digestive, cardiovascular and bone healths. Enjoy the delicious fruit in many ways at frequent intervals in a month.
References :
1. Sarkhosh A., Andersen P.C. The Fig. UF/IFAS Extension. 1994. https://edis.ifas.ufl.edu [Ref list]
2. Arvaniti O.S., Samaras Y., Gatidou G., Thomaidis N.S., Stasinakis A.S. Review on Fresh and Dried Figs: Chemical Analysis and Occurrence of Phytochemical Compounds, Antioxidant Capacity and Health Effects. Food Res. Int. 2019;119:244–267. doi: 10.1016/j.foodres.2019.01.055. https://pubmed.ncbi.nlm.nih.gov/30884655/
3. Vinson J.A. The Functional Food Properties of Figs. Cereal Foods World. 1999;44:82–87. [Google Scholar] [Ref list]
Wellness wheel assessment is a visual tool to assess, strategize and evaluate the level of wellness of individuals. It has great significance in our day today life as we are living in an environment with multiple factors detrimental to state of well-being.
Wellness is defined by various institutions across the globe in multiple ways as it encompasses different dimensions. However, it is a term often heard in relation to health.
The World health organization [WHO]has defined wellness as the optimal state of health of individuals and groups which is a positive state of being that goes beyond simply not having a disease or infirmity.The dimensions of wellness is not limited to health alone. Health related wellness is one of its strong pillars on which other aspects are standing on, but being interconnected with each other.
Let us have a glimpse on the various dimensions of wellness. Wellness encompasses emotional, physical, financial, social, occupational, environmental, intellectual and spiritual dimensions.
Why is it crucial to assess your wellness level?
Wellness can be redefined as an active & continuous life long process of making decisions by individuals to live a healthy& fulfilling life.
Wellness wheel assessment is a visual tool to assess, strategize and evaluate the level of wellness of individuals. It has great significance in our day today life as we are living in an environment with multiple factors detrimental to state of well-being. Stress is mounting in everywhere and some people commit suicide to run away from the unbearable pressure life inflicts on them ,while others fall prey to serious illnesses and morbidities overtime. Here significance of wellness assessment is crucial and there is a dire need to implement strategies and action plans to improve wellness in all realms. It has to be executed as micro-habits & lifestyle modifications which will compound over the course of time giving you a fulfilling, stress free and contented life.
Wellness is a state in which an individual achieves his or her full potential in life. It enhances the sense of well-being.
Wellness is a process and well-being is its result achieved by traversing the journey of wellness. It is rooted in making wise healthy decisions about habits and lifestyles.
Wellness wheel assessment [WWA]
This visual tool is an image wheel with 8 dimensions of wellness which may stimulate your mind in assessing your current level of wellness, strategizing making action plans and evaluating them periodically. WWA includes 8 sections portraying different categories of wellness to be achieved by an individual such as:
Emotional
Physical
Financial
Social
Occupational
Environmental
Intellectual
Spiritual
Role of wellness experts in wellness assessment
The wellness wheel assessment and strategizing &evaluation can be practiced after consulting a wellness expert who may recommend effective strategies to be implemented in every sector of your wellness journey. Once you make a progress you can practice it yourself lifelong for achieving your full potential and a fulfilling life.
A wellness expert may guide you in assessing your current lifestyle, level of your emotional wellness – your ability to cope with people and incidents in your life, your physical wellness which is the strongest foundation of wellness as health of body determines your mental state [ vice versa too] and your other realms of wellness such as intellect, occupation, finance, spiritual & social wellness etc.
A health care provider with expertise in wellness strategies can provide you with action plans to foster a lifestyle ensuring healthy body and mind in the scientific way.
Wellness assessment is carried out in a holistic and individualized way taking into account the age, sex, intellectual level, education, realm of work, occupation, ambitions& goals, state of health, lifestyle preferences and many more factors.
The wellness strategies to improve your social connections, occupational satisfaction, environmental well-being and spiritual wellness may help you reach new echelons of happiness and well-being eventually. Always remember that this is a continuous lifelong journey you can pursue yourself once you gain awareness about the strategies of wellness.
ADHD or attention deficit hyperactivity disorder is a type of neurodevelopmental disorder found in children as well as adults which interfere with work and social life.
Overview
The attention deficit hyperactivity disorder may be present since childhood; however, in some people it get manifested explicitly in adulthood or get unnoticed during childhood.
ADHD is manifested in children in different patterns including inattention, impulsivity and hyperactivity.
ADHD begins in childhood and progress to adulthood affecting school performance, interaction with society and relationships depending on the grade of the disorder. ADHD may be seen as inattention or inability to focus on a topic or as hyperactivity [ overactivity which is inappropriate to the setting or context], impulsivity [hasty actions without any forethought].
ADHD may occur in various forms with all these problems in combined form or singly.
Three different types of ADHD include:
Predominantly inattentive form
Predominantly hyperactive/impulsive form
Combined form
ADHD in children and adult present in different ways. ADHD may lead to relationship issues, work place problems and oversensitivity to criticism particularly in adults.
ADHD is often diagnosed in childhood itself; however some forms of ADHD may escape the diagnosis and manifest as problems in adulthood.
The diagnosis is based on the clinical presentation of the disorder [ the presence of persistent symptoms that have occurred over a period of time and are noticeable over the past six months]. A healthcare provider can diagnose ADHD without much difficulty. The treatment for ADHD is dependent on the manifestation &the grade of the disorder. Modern medical as well as complementary and integrative medicine treatments are available for managing ADHD.
What are the causes of ADHD?
Although the exact cause of ADHD is not clear, it has been found that genetics play a prominent role.ADHD runs in families.
What are the signs & symptoms of ADHD?
ADHD may be presented in three different ways:
Predominantly inattentive type
Predominantly hyperactive/impulsive type
Combined
Predominantly inattentive type
Attention deficient hyperactive children of this category fail to pay attention to details, to focus on the matters discussed; and often gets complaints of poor attention span while being taught in schools.
Children with ADHD often makes mistakes in tasks due to poor attention to detail. They forget or fail to do tasks assigned due to their inability to pay attention for long and the restlessness.
They fail to do homework, chores and can not focus on conversations for a long time. Easily get distracted.
Sustained focus and mental effort are difficult.
Hyperactive /impulsive type
People having this type of ADHD constantly fidget. They are not able to sit at one place and are bounding with energy. Quite often stamped as talkative. Children often run about in class or in places where it is not appropriate.
Interfere while discussing a matter, will not allow to complete it. Cuts the conversation or answer a question before the question is completed.
Difficult to wait patiently for his or her turn.
While doing any activity or game there will be great disquiet and do things hastily and impulsively without any forethought.
Combined type of ADHD
In this type of ADHD both inattentive and hyperactive symptoms can be found. It is more complex and may impact the social interaction as well as relationships if not appropriately managed right from childhood.
ADHD symptoms in adults
Forgetfulness. Poor attention span and inability to focus on tasks for long.Restlessness.
Easily get distracted. Difficulty in doing some tasks in an organized way.
Difficulty in completing tasks that need prolonged attention.
How ADHD is diagnosed?
Primary level health providers as well as mental health professionals can recognize ADHD and can refer for medical evaluation. Mostly ADHD is diagnosed by clinical evaluation, asking questions to the person, family, care givers etc. Family history and upbringing environment are also taken into account to evaluate the condition. Some other psychiatric diseases or mental conditions may mimic ADHD. A well-trained mental health provider can differentiate these from ADHD.
Treatment for ADHD
ADHD is managed with various strategies depending on the age and grade of the condition. In preschool children medications are not recommended by modern medicine mostly. Parent child interaction therapy is recommended.
However, in some other higher grade cases medications are advised.
Depending on the progress or advancement of disease medications or therapy is given.
In children who do not improve with medications special school education and learning techniques are recommended.
Homeopathy &Integrative medicine approach
Lifestyle modification
Diet & nutrition
Cognitive behavioral therapy
Homeopathic medications
We provide homeopathic medications after detailed case taking & evaluation of family history, drug history, parental behaviour& approach, environment etc.
Homeopathy offers various constitutional remedies which are efficacious and safe to use in children as well as adults.
A few of the homeopathic drugs used for managing ADHD include tuberculinum,tarentula, Lachesis etc. Homeopathic medications are helpful to a large extent in managing emotional and behavioural problems in ADHD people. Homeopathy may be of help in integration with conventional medicine to relieve the distresses caused by pharmaceuticals and also in establishing emotional control and focus to a certain degree.
Homeopathic medications are selected with holistic approach integrating physical, mental and emotional characteristics of the individual having ADHD. Homeopathic drugs prescribed by a qualified homeopathic physician may be gentle and safe; also, non addictive.
Homeopathy can complement conventional medicine treatment well. Although many promising study results are there, extensive and rigorous research is needed in this realm beyond a few case studies.
What is the advantage of using homeopathic medicine?
Safe and gentle
Emotional control and stability
Improved focus and attention
Non-addictive remedies
Mental wellness & lifestyle protocols incorporated by us [ Mediprecision ]also in the treatment strategy tailoring to the individual needs help for improving the quality of life.
Mediterranean diet is a globally approved diet pattern for preventing and managing obesity & life style diseases and thus for sustaining healthy living.
Obesity and its associated risks are the growing concern in all age groups globally as it is the root cause of various kinds of life style diseases, hormonal disorders, cancers and depression.
Obesity is a condition which affects the quality of life and the general health of individuals as well as populations. Obesity is closely linked with diabetes and depression even in children, although genetics also plays a contributory role here. The emerging solution to preserve and sustain the health of the population is to adopt healthy lifestyle practices right from the formative years of life. Adults as well as children need to follow healthy food habits and ways for adequate physical activity to ensure better quality of life and productivity.
In the journey towards adoption of healthy life practices, diet plays a pivotal role. Everyone is worried about the right diet for their health and clinical conditions. This is quite natural and needs advice of a health care provider or nutritionist, particularly if one is affected with life style diseases such as diabetes, heart attack, stroke and some cancers.
Hormonal disorders like polycystic ovarian syndrome in females, also has been linked with obesity, insulin resistance and metabolic syndrome. This condition requires vigorous physical exercise as well as dietary modifications for reducing insulin resistance and obesity.
Mediterranean diet is a globally approved diet pattern for preventing and managing many of the life style diseases and sustain healthy living.
What is Mediterranean diet?
It is a diet based on traditional diet patterns. Mediterranean diet follows the dietary patterns of people living in Mediterranean region. The diet gives emphasis to the inclusion of whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices. Olive oil is included as a chief ingredient of most of the recipes in Mediterranean diet, it being a source of healthy fats. Fish, sea food and poultry are also included in this diet. Although not considered as mandatory, red meat and sweet is allowed occasionally.
History of origin of Mediterranean diet &its spread
Now, Mediterranean diet is a popular dietary choice among fitness freaks as well as with people concerned about life style diseases globally. However, it is curious to know that for many decades the diet was part of the lives of various tribes existed in the Mediterranean region.
The Mediterranean region comprises areas of the globe around the Mediterranean Sea, having the Mediterranean climate characterized by rainy winters and dry, hot summers. It encompasses the countries around Mediterranean sea in three continents Africa, Asia, Europe and certain regions of other continents such as California, Chile, Southwestern Australia, and southern South Africa.
It was around 1950s that Ancel Keys, an American scientist noticed the fact that incidence of heart diseases is very low among people of Mediterranean region and he focused his research on the dietary habits of people of this region. His study is known as ‘The Seven Countries Study of Cardiovascular Diseases’.
Later further advanced research studies conducted over the years confirmed that Mediterranean diet & dietary patterns derived from it are not only beneficial in the prevention of cardiovascular diseases, but also in the therapeutic approach of obesity, type 2 diabetes, metabolic syndrome, cancer or neurodegenerative diseases.
Mediterranean diet includes food ingredients having healthy, monounsaturated fat, which lowers total cholesterol and low-density lipoproteins [bad cholesterol] levels in the human body.
Nuts and seeds being an integral part of Mediterranean diet provide monounsaturated fat and are good for health if consumed in moderation.
Th diet includes fish and seafood & legumes which provide proteins, vital minerals, vitamins and omega fatty acids to the body.
Vegetables and fruits are important part of this diet and serve as effective antioxidants, sources of vitamins and minerals required for vital functions in the body.
Health benefits of Mediterranean diet
Mediterranean diet has numerous health benefits, particularly in the prevention of life style diseases. Of late numerous studies have elucidated its role in sustaining cognitive functions of brain and nervous system.
Mediterranean diet helps to:
Lower the incidence of heart diseases & stroke
It helps to maintain optimum weight and prevent obesity
It helps to reduce blood glucose levels
It lowers blood cholesterol
Mediterranean diet helps to reduce hypertension
Reduces the risk of development of metabolic syndrome in obese peope. Metabolic syndrome is the triad of occurrence of high blood pressure, high levels of bad cholesterol and obesity in individuals.
Mediterranean diet includes ingredients that support gut microbacteria. It also improves digestive health.
The diet also helps in reducing the occurrence of some type of cancers. [ prostate, colon cancers]
Improves brain health & cognitive function.
Improves longevity
Antioxidants in mediterranean diet helps to prevent free radical injury and helps improved skin health.Antioxidants are beneficial in slowing down ageing preventing oxidative stress to skin and vital organs.
High fiber content help reduce bad cholesterol improving cardiovascular health and it also reduces the risk for colorectal cancers.
written by dr sanjana p [copyright]
References
1.Wright C.M. Biographical notes on Ancel Keys and Salim Yusuf: Origins and significance of the Seven Countries Study and the INTERHEART Study. J. Clin. Lipidol. 2011;5:434–440. PMID: 22108146 DOI: 10.1016/j.jacl.2011.09.003 https://pubmed.ncbi.nlm.nih.gov/22108146/
2. Gotsis E., Anagnostis P., Mariolis A., Vlachou A., Katsiki N., Karagiannis A. Health benefits of the Mediterranean Diet: An update of research over the last 5 years. Angiology. 2015;66:304–318. doi: 10.1177/0003319714532169. https://pubmed.ncbi.nlm.nih.gov/23553669/
Creativity is an innate trait which can instill contentment and joy to every humanbeing .However, sometimes creative pursuits are recommended by the intellectual community as well as mental wellness professionals to enhance positivity as well as professional talents. It is one of the most significant tools for boosting mental health globally.
Creative pursuits encompass a wide range of activities that involve imagination, expression, and the development of original ideas. These may range from simple house hold chores like cooking and crafting to vivid artistic performances by professionals.
Creativity offers a broad horizon to explore and practice. It is curious to know that since time immemorial creative pursuit was part of all civilizations, quite often developed as a part of the social evolution of ancient tribes from hunter gatherers into a society or population.
In the present era of advanced science and technology too, creative pursuits have indispensable role. Across the globe, people may be pursuing creativity either instinctively or as an integral part of profession as arts provide you rewards, contentment and joy, elevating the mood towards more positive outlook. Some of you may have adopted creative professions which also provide you wealth & sense of joy while stimulating your cognitive skills as well.
Research data about creative pursuits & health benefits
Do you know the creative mind is more stable, balanced and intellectually keen. Of late numerous neuroscientific research studies have been published focusing on creativity and mental and cognitive health. They point out that engaging in creative pursuits is associated with numerous benefits, including improved mental health, enhanced creativity, and increased opportunities for personal growth and expression. In short, creativity and creative pursuits boost physical, mental and emotional health.
A few examples of creative pursuits you may incorporate into life:
Artistic pursuits
Performing arts such as acting, singing, dancing etc.
Visual arts – drawing, painting, sculpture, pottery, digital arts
Creative writing of poems, short stories, fictions, journaling etc.
Other types of hobbies you are pursuing may be considered as creative pursuits if it involves your mental and physical contribution such as:
Gardening
Photography & editing
Home decoration & renovation
Learning new languages
Cooking experiments
Creating video games
Playing musical instruments
Story scripting and narration
blogging
Apart from the listed pursuits you can add more creative hobbies and ventures into your life and enjoy its positive effects on life. Creativity is the ability to discover innovative and original ideas. It is one of the 10 life skills advocated by the World Health Organization.
Four-C model of creativity given by Kaufman and Beghetto
According to this model creativity is classified as:
Mini-cmodel
It means transformative learning, meaningful interpretations of daily experiences that can make changes in the understanding at the individual level.
Little-c model
This modelincludes creative actions and thoughts that is out-of-box thinking in anything we do & it impacts individuals and their zone of influence
Pro-c model
It includes the creative acts of experts/experiences people learn within an organization, community, or domain or organization, field system of practice. It has impact on the market
Big-c model
This includes eminent creativity of exceptional people that is self-taught, unconventional thinking. This can make profound impact on culture, society and the world.
Benefits of creative pursuits
Psychological or mental health is improved by creativity
Enhanced self-efficacy, coping skills and emotional regulation or balanced emotions are achieved by creative people more easily. All creative pursuits orient the mind for positive focus. Purposeful creative involvement promotes well-being.
Creativity helps to reduce stress
Creative pursuits lower stress hormone response and thus help in reducing the impact of stress on your physical and mental health.
Immunity is better in creative & active people
Enhanced immune function is another added benefit of creative pursuits
Creativity improves social involvement
Creative pursuits reduce loneliness and isolation, particularly presentation of artistic performances, digital art work etc. These kinds of pursuits are shared with audience and receive feedback also. It enhances social support, and improves social involvement.
Adoption of healthy Behaviors
A focused attempt at creativity fosters healthy habits including increased exercise or physical activity, adoption of healthier behaviors & skills development.
Creativity as an important way of enhancing and maintaining a sense of well-being. Research studies have recognized that the practice of creative pursuits can be beneficial in influencing positively psychological, physical and social components.
For example, music as a creative pursuit is associated with numerous health benefits on the brain. A study conducted on children shows that music plays an important role in reading, language, and auditory skill development. Studies have shown structural differences in grey matter and white matter in children who engage in music (especially during early childhood) compared with those who do not.
Another study shows that in adults with a mental illness, activities such as choir singing, art-making, expressive writing, and group drumming reduce mental distress, depression, and anxiety while simultaneously enhancing individual and social well-being.
The benefits achieved through creative pursuits of these kinds may be attributed to the modulation of serotonin and other neurotransmitters, a decrease in cortisol and other stress hormones. The creative activities also cause a reduction in inflammatory immune responses.
Sleep studies on music indicates that music helps to improve sleep quality, sleep efficiency, and time to sleep onset in a way much better than meditation can do.
Written by Dr Sanjana p Souparnika [ dr sanjana vb]
Reference
Hyde KL, Lerch J, Norton A, Forgeard M, Winner E, Evans AC, et al. Musical training shapes structural brain development. J Neurosci. 2009;29:3019–25. doi: 10.1523/JNEUROSCI.5118-08.2009. https://pubmed.ncbi.nlm.nih.gov/19279238/
Cordi MJ, Ackermann S, Rasch B. Effects of relaxing music on healthy sleep. Sci Rep. 2019;9:9079. doi: 10.1038/s41598-019-45608-y. doi: 10.1038/s41598-019-45608-y. https://pubmed.ncbi.nlm.nih.gov/31235748/
Daily consumption of walnuts may reduce the risk or slow the progression of age-related cognitive decline, mild cognitive impairment and Alzheimer’s disease
Are you concerned about your cognitive abilities declining with the ageing process? Sometimes, people suffer from progressive reduction in comprehension, understanding and memory even before other changes of ageing set in apparently. It is a red signal or a cautionary warning that most probably, it could be the beginning of mild cognitive impairment.
Cognition is the terminology that denotes the mental process of thinking, learning, and understanding. It involves a number of interacting skills, including attention, language, memory, and perception.
Cognitive impairment is much more severe than the age-related declining memory and difficulties of comprehension. Of late it is discussed with enhanced significance by the global population due to the spike in its incidence. Ageing as well as some hereditary and environmental factors accelerate the nerve cell degeneration within the brain and cause cognitive impairment or decline.
Nowadays there is a global spike in the occurrence of Alzheimer’s disease which is considered as the major cognitive impairment. Alzheimer’s runs in families, however it has been detected in people with no positive family history of the disease. Therefore, the impact of free radicals on brain cells came into the view as the most probable cause of the nerve degeneration and it was researched meticulously across the globe. It has been confirmed that Cognitive impairment occurs as a result of free radical attack on brain cells.
How is Alzheimer’s disease linked with free radicals?
Amyloid beta protein (Aβ) is the main component of amyloid plaques in the brains of people with Alzheimer’s disease. Several studies suggest that Aβ stimulates the production of free radicals in nerve cells, which leads to oxidative damage and cell death.
Free radicals are various types of chemicals which either reach human body from outside through numerous sources or they are generated as byproducts of metabolism of the body. Free radicals cause oxidative stress to body cells. Nerve cells or neurons are not exempted from this damage, instead, they suffer more intensely.
Aβ can also induce neuroinflammation by increasing pro-inflammatory cytokines and enzymes.
Oxidative stress and neuroinflammation have important roles in the aging process, mild cognitive impairment (MCI), Alzheimer’s disease (AD), and other brain disorders.
Currently the only solution that has been emerged to fight against free radical damage is antioxidants.
What are antioxidants?
These compounds are effective warriors against the free radical attack and consequent damage to cells and tissues. Antioxidants prevent damage to nerve cells or neurons also. Thus, the antioxidants may function as very potent compounds against cognitive decline or impairment resulting from nerve cell damage or degeneration.
We may get the advantage of antioxidant protection by consuming various kinds of vegetables, fruits, seeds and nuts.
Among the potent antioxidant foods walnuts play a pivotal role in protecting the nervous system and brain from free radical damage. Many research studies corroborate the good effects of walnuts on the brain and nervous system
Walnuts
Walnuts are nutritious seeds native to North and South America, southern Europe, Asia, and the West Indies. Walnut is the common name for any of the large, deciduous trees comprising the genus Juglans of the flowering plant family Juglandaceae.
The word “walnut” derives from Old English wealhhnutu, literally “foreign nut,” with wealh meaning “foreign.” Walnuts are used for their edible fruit, their wood, and their ornamental purposes. There are many species of walnuts. The nuts of all the species are edible, but the walnuts commonly available in stores are from the Persian walnut, the only species that has a large nut and thin shell, with the edible portion most easily separated from the shell.
These seeds have immense potential to improve brain & cardiovascular health. Walnuts may be effective in improving chronic inflammation and neurodegeneration of brain.
Walnuts are also great immunity boosting foods. A study [1] shows that walnut could significantly improve humoral and cell-mediated immunity. Walnut proteins boost the immune system and perform their immunomodulatory functions.
Walnuts also helps to reduce blood sugar levels. A large study of 83,818 women (age: 34–59 years) showed that dietary supplementation of 1 oz of nuts, such as walnuts, five times or more per week decreased the risk of developing type 2 diabetes [5].
Nutritional value of walnuts:
According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains:
Energy: 200 calories
Carbohydrate 3.89 grams (g)
Sugar: 1 g
Fiber: 2 g
Protein: 5 g
Fat: 20 g
Calcium: 20 milligrams (mg)
Iron: 0.72 mg
Sodium: 0 mg
Walnuts also provide minerals such as:
manganese
copper
magnesium
phosphorus
vitamin B6
iron
Walnuts – Great source of omega fatty acids to boost brain health
Walnuts contain a lot of polyunsaturated fatty acids, which can improve heart and brain functions. Walnuts contain alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy and reduce bad blood cholesterol.
How does walnut consumption help to fight against cognitive impairment?
Walnuts contain several components that have antioxidant and anti-inflammatory effects.
Animal and human studies suggest that supplementation with walnuts in the diet may improve cognition and reduce the risk and/or progression of Mild cognitive impairment and Alzheimer’s disease [2].
Walnuts have a high content (3.68 mmol/oz) of antioxidants, including flavonoids, phenolic acid (ellagic acid), melatonin, folate, gamma tocopherol (vitamin E), selenium, juglone, and proanthocyanidins .
Walnuts also provide protein (4 g/oz), fiber (2 g/oz), phosphorus (10% daily value), and magnesium (11% daily value).
Walnuts have mainly polyunsaturated fat (13 g of 18 g total fat per 1 oz walnuts), of which the alpha linolenic acid [ALA] amount is 2.5 g.
Omega fatty acids in walnuts have anti-inflammatory properties.
walnuts contain a high amount of n-3 α-linolenic acid (ALA), a plant-based omega-3 fatty acid that has a highly potent anti-inflammatory effect.
ALA is the precursor for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are known to have anti-inflammatory effects.
Studies have shown that ALA inhibits inflammation by downregulating iNOS (thus inhibiting NO production), COX-2, and inflammatory cytokines (IL-1β, IL-6, TNF-α)
In another study with older women, higher long-term intake of walnuts was reported to be associated with better cognitive performance. In this study, 15,467 women (70 years of age or older; mean age: 74 years) participated.
The National Health and Nutrition Examination Study (NHANES) of an adult population [of age groups 20–59 years; 60 years and older) in the United States also showed better cognition scores with walnut consumption.
How do walnuts help to prevent cognitive impairment?
The potential mechanisms by which dietary consumption of walnuts may reduce the risk or slow the progression of age-related cognitive decline, mild cognitive impairment and Alzheimer’s disease include:
Walnuts Inhibit Aβ Fibrillization and Solubilize Aβ Fibrils which are important diseases causing deposits of nerve cells in Alzheimer’s disease.
Walnuts Decrease alpha beta protein or Aβ-induced Oxidative Stress and Cell Damage. The components of walnuts, such as flavonoids, ellagic acid, gamma tocopherol, and melatonin, are known to have antioxidant and free-radical scavenging properties.
Parkinsons disease also is a nervous system disease associated with cognitive impairment. Walnut extract has shown to improve symptoms of Parkinson’s Disease (postural balance, motor coordination, and movement), These seeds have been found to be effective in reducing oxidative stress, and protecting neurons[4].
Include walnuts in your daily foods for better brain health
Walnut may be used as ingredients of porridge, cheese sauce, Apple walnut salad, fruit muffins, granola bars and brownie balls. Walnut cookies& Walnut cakes also are yummy and nutritious disserts.
.Jiang R., Manson J.E., Stampfer M.J., Liu S., Willett W.C., Hu F.B. Nut and peanut butter consumption and risk of type 2 diabetes in women. JAMA. 2002;288:2554–2560. doi: 10.1001/jama.288.20.2554. [DOI] https://pubmed.ncbi.nlm.nih.gov/12444862/
Nuts are nutrient dense foods, made up of unsaturated fat Omega fatty acids which play significant role in brain ,heart and hair health.
walnut is the edible seed of any tree of the genus Juglans (family Juglandaceae), particularly the Persian or English walnut, Juglans regia. They are accessory fruit because the outer covering of the fruit is technically an involucre and thus not morphologically part of the carpel; this means it cannot be a drupe but is instead a drupe-like nut.
After full ripening, the shell is discarded, and the kernel is eaten.
Walnuts
Walnuts are a great immunity boosting foods as well as cardiovascular and neuronal health protecting nuts.Include them in your diet to stay
English walnuts without shells are 4% water, 15% protein, 65% fat, and 14% carbohydrates, including 7% dietary fiber
Dementia is a medical term which denotes impaired ability to remember, think, or make decisions that interferes with doing everyday activities. Around more than 55 million people suffer from dementia globally. Currently Alzheimer’s disease is the most common type of dementia.
In this disorder of brain there is destruction or degeneration of nerve cells of brain. The end result of this degeneration is deterioration in cognitive function (i.e. the ability to process thought) . This state can not be compared with age related degenerative changes in brain and gradual loss of memory and other brain functions. It is more complex than the age-related changes in cognition.
The consciousness is not affected in this disorder of brain. Some kind of changes in mood, emotional control, behavior, or motivation occur in most of the dementia affected people before or after the impairment in cognition or functions of brain.
Who are affected more with dementia?
It is believed that dementia runs in families sometimes. But we cannot conclude that every case of dementia may have a history of occurrence of the disease in the family. Briefly, there wouldn’t be a positive family history in all types of dementia.
This neurocognitive disorder seems to be linked with some ethnic groups.
Older African Americans are twice more likely to have dementia than whites. Hispanics 1.5 times more likely to have dementia than whites.
It has been found that dementia rate is accelerated by some habits in people such as smoking. Smoking can enhance the risk for dementia.
What are the different types of dementia?
Alzheimer’s disease
Alzheimer’s disease is the most common cause of dementia, accounting for 60 to 80 percent of cases. The risk increases by 10 to 30 percent if te disease is present among family members.
Vascular dementia
About 10 percent of dementia cases are happening after strokes or other impediments with blood flow to the brain. This is known as vascular dementia. Diabetes, high blood pressure and high cholesterol are risk factors for vascular dementia.
Lewy body dementia
Lewy body dementia is another type of dementia associated with memory loss, balance problems, stiffness or trembling.
Fronto-temporal dementia
Fronto-temporal dementia is a special type of dementia linked with changes in personality and behavior because of changes in specific brain areas. In people with this dementia behavior is affected worst. They may make offensive comments without any reason. Also neglecting responsibilities at home or work is common in these patients. Their language skills like speaking or understanding also affected.
In some people more than one type of dementia may coexist, particularly in people aged 80 and older. Dementia due to Alzheimer’s disease and stroke may occur in the same person. This is called mixed dementia.
Other reversible causes of dementia include side effect of medication, increased pressure in the brain, vitamin deficiency, and thyroid hormone imbalance etc.
Dementia is currently the seventh leading cause of death and one of the major causes of disability and dependency among older people globally.
Risk factors for dementia
· Old age (more common in those 65 or older)
· high blood pressure (hypertension)
· high blood sugar (diabetes)
· Overweight or obesity
· Smoking
· drinking too much alcohol
· Physical inactivity
· Social isolation
· Depression
How does dementia affect the quality of life of a person?
Dementia affects the potentials of a person & quality of life .
It affects:
· Memory
· Attention
· Communication
· Reasoning, judgment, and problem solving
· Visual perception beyond typical age-related changes in vision
Signs that may indicate dementia include:
· Getting lost in a familiar neighborhood
· Using unusual words to refer to familiar objects
· Forgetting the name of a close family member or friend
· Forgetting old memories
· losing or misplacing things
· getting lost when walking or driving
· being confused, even in familiar places
· losing track of time
· difficulties solving problems or making decisions
· Losing the ability to do things independently.
Changes in mood and behavior also follow or precede the main symptoms of dementia and these include:
· anxious, sad, or angry mood about memory loss
· personality changes
· inappropriate behavior
· withdrawal from work
· indifferent to social activities
· not interested in other people’s emotions
Complications of dementia memory loss
Usually most of the symptoms of dementia worsen over time, while a few symptoms diminish for a particular period or only occur in the later stages of dementia.
As the disease progresses, the ability to do things independently decreases.
Dementia has physical, psychological, social and economic impacts.
The people affected with dementia fail to recognize family members or friends.
There can be loss of control over their bladder and bowls.
They may have trouble eating and drinking .Aggressive behavior may happen in dementia and it will be troublesome to care givers and the patient too.
How can you suspect dementia ?
The diagnosis of dementia requires observation of a change from a person’s usual mental functioning and a greater cognitive decline than what is caused by normal aging. There should be considerable change in memory and other cognitive brain functions in a greater degree to suspect dementia.
The symptoms observed by the relatives or care givers is important . Dementia is more serious than the age related changes in memory and thinking capacity. However the problem requires some lab investigations and imaging studies to confirm or rule out it.
Diagnosis is usually based on history of the illness and cognitive testing with imaging studies [ MRI, CT scans]. Blood tests may be done to rule out other probable but reversible causes.
What is the treatment available for managing dementia?
The treatment is decided based on the type of dementia and the underlying causes. So the primary step is to identify the causes of this brain disorder.
In vascular dementia stroke is the cause of dementia. It is addressed with post stroke medications, nutrition and exercise programs.
Alzheimer’s disease is a neurodegenerative disorder with genes as its most probable cause. There is no effective cure till date.
Recently oxidative stress by free radicals has been implicated with significance. Therefore the role of nutrition and antioxidant rich food is included in the treatment and prevention of Alzheimer’s disease and other neurodegenerative disorders.
Being physically active or taking part in activities and social interactions that stimulate the brain and maintain daily function is important in prevention as well as management of dementia.
Medications
Some medications in modern or conventional medicine can help manage dementia symptoms.
Cholinesterase inhibitors like donepezil are used to treat Alzheimer disease.
NMDA receptor antagonists like memantine are used for severe Alzheimer disease and vascular dementia.
Medicines to control blood pressure and cholesterol can prevent further damage to the brain due to vascular dementia consequent to stroke.
Selective serotonin reuptake inhibitors (SSRIs) can help with severe symptoms of depression in people living with dementia if lifestyle and social changes found ineffective. In aggressive dementia patients who are at risk of hurting themselves or others, medicines like haloperidol and risperidone can help.
All the medications are to be recommended by a board certified healthcare provider after careful analysis of each person having dementia. Do not take over the counter medications.
Complementary & alternative system of medicine
Following therapies are available to mitigate the psychological, behavioral and speech related problems.
· Occupational therapy
· Speech therapy
· Mental health counseling.
· Music or art therapy
· Homeopathy
Homeopathy offers some medicines to improve the symptoms of cognitive decline. Here also the underlying cause of the condition is taken into account to decide treatment.
