Capsicum is known for its antioxidant, anti-inflammatory, and antimicrobial activities. It also helps to reduce the prevalence of type 2 diabetes and obesity. Capsicum has role in reducing cholesterol and hence cardiovascular diseases.
Generally peppers belong to the genus Capsicum. Some commercially grown species of capsicum include C. annuum, C. frutescens, C. chinense, C. pubescenes, and C. baccatum . Among these C. annuum is grown most extensively worldwide.
Capsicums are an excellent source of phytochemicals, such as anthocyanins, vitamins, phenolic acids, flavonoids, carotenoids, and capsaicinoids
Nutritional value
Capsicum contains many valuable nutrients and phytochemicals
It has been found that vitamin C, an effective antioxidant, is high in red peppers , while vitamin E is high in dried chili peppers.
The capsicums contain fiber and some minerals such as:
iron
calcium
copper
manganese
molybdenum
amino acids such as:
tryptophan
phenylalanine
lysine
Health benefits of capsicum
Capsicum can be found as an integral part of Mediterranean and continental foods. It is also used in Asia and middle East countries widely. However, many people are not aware of the health benefits capsicum provides.
It is rich in nutrients and antioxidants. Therefore, capsicum has protective effect on your heart , brain and immune system. It helps to reduce the impact of lifestyle diseases on your health including heart attack, diabetes, stroke &obesity.
• Anti-inflammatory properties
Capsicum helps to reduce inflammation due the presence numerous antioxidants and phytochemicals within it.
• Antibacterial properties
Capsicum is effective against microbes, particularly against bacteria. One research study show inhibitory effect of the extract of Capsicum annuum bell pepper type was evaluated against Salmonella typhimurium and Pseudomonas aeruginosa. The study shows that capsicum extracts kill bacteriae [2].
Helps to reduce blood sugar; anti-diabetic effect.
Studies suggest capsaicin has several actions that have an anti-diabetic effect. This is achieved by reducing insulin resistance, which makes it easier for blood glucose to get inside cells from the bloodstream.
Capsaicin also helps prevent obesity, which predisposes for diabetes.
Helps to reduce cholesterol
A few studies suggest capsaicin can decrease total cholesterol, triglycerides, and low-density lipoproteins, known as “bad cholesterol.”
It has been also found that capsicum can increase high-density lipoproteins, known as “good cholesterol.”
Reduces blood pressure
Studies show capsaicin reduces high blood pressure through several benefits. These include releasing substances that dilate blood vessels, suppressing an enzyme that narrows blood vessels, and stimulating increased urination, which reduces blood pressure by helping remove excess fluid.
References
Anti-inflammatory effects of red pepper (Capsicum baccatum) on carrageenan- and antigen-induced inflammation
Fernando Spiller 1, Márcia K Alves et al. Journal of Pharmacy and Pharmacology, Volume 60, Issue 4, April 2008, Pages 473–478, https://doi.org/10.1211/jpp.60.4.0010
Antibacterial activity of Capsicum extract against Salmonella typhimurium and Pseudomonas aeruginosa inoculated in raw beef meat
Mónica Careaga 1, Elizabeth Fernández, Lidia Dorantes, Lydia etal.
Does mindful eating help in improving your overall health? Does it have any advantage over binge eating? Research studies are ongoing on this topic as the role of mind in impacting physical health is becoming prominent day by day.
Mindfulness is an ancient practice in which one’s thoughts, emotions, and physical sensations are directed at the present moment. It is becoming more aware of, rather than reacting to, one’s situation and choices.
Mindfulness is neither focusing to improve concentration nor it is meditative process. Instead it is a feeling of awareness. Being “aware of the present moment “ is mindfulness.
Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment. In short it is listening to your food, its taste, aesthetic appeal, in the process of eating or chewing it.
Health benefits of mindful eating
Improved gut health
Mindful eating helps to reduce bloating and gas as you enjoy food here and take enough time to chew it. Chewing helps to mix food with saliva and other gastric juices facilitating proper digestion. Therefore, the amount of undigested food in your gut will be reduced and fermentation process will be reduced. So bloating do not happen. Most of do hasty eating without proper chewing and digestion is delayed.
It also helps to reduce constipation, diarrhoea, reflux and IBS like symptoms.
Proper absorption of nutrients
Good digestion helps absorption of nutrients in the intestine and proper absorption of food aid in improving health of organs and body in general.
Helps weight loss
Research studies have shown that mindful eating helps you eat less and feel more full.
Increased appreciation of food
Only if you love your food taking time it is appreciated well.
Once you start loving food it makes your meal or dinner or snacking an enjoyable experience in your thoughts .
Stress reduction and hormonal well- being :
When you slow down while eating and enjoy it as if in mindful eating ,you are naturally reducing your cortisol (stress hormone). This may help your body to protect itself from bad effects of stress like hormonal and autoimmune diseases, migraine, fertility issues and sexual dysfunctions.
Some studies suggest that mindful eating helps to maintain a balanced hormonal rhythm.
How to eat mindfully?
· Take a few deep breaths and think how hungry you are.
· As you cook food, notice its texture, smells and the sounds generated by the food prepared.
· Put only the needed amount of food on your plate to satisfy your hunger.
· Taste your food chewing it slowly and know the real taste, how it feels in your mouth, and how much you are enjoying it.
· Try to note your hunger cues along the way.
· Are you really still hungry after eating a quarter or half of your meal? Enjoy the meal but do not eat in such a way that your stomach is full.
· Stop eating when you feel enough for quenching hunger, no matter how much food is left. Keep away the plate away from you.
· Eating too much till the stomach is full is against mindfulness.it may affect digestion badly. For proper digestion to happen leave some empty space in your stomach .
Nutrition plays a key role in the growth and repair of hair in human body. Many vitamins ,minerals and other nutrients are crucial for hair growth.
Deficiencies of crucial nutrients lead to hair loss, although various other factors also have been attributed as the causation of hair loss.
A list of important nutrients for promoting hair growth as well as for preventing hair loss is listed below:
Vitamin A influence hair growth cycle
Vitamin A is a fat-soluble vitamin essential for the growth of healthy hair. However, it has been found that both deficiency and excess of vitamin A can cause hair loss. Retinoic acid form of vitamin A helps to regulate hair follicle stem cells, influencing the functioning of the hair cycle.
Beta-carotene or the pro vitamin A is also important to hair growth as beta-carotene is converted to vitamin A which helps growth of hairs.
Pro vitamin A carotenoids are plant pigments that the body converts into vitamin A in the intestine. The main pro vitamin A carotenoids are beta-carotene, alpha-carotene, and beta-cryptoxanthin. Sources of provitamin A are leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils.
Preformed vitamin A is found in foods from animal sources, including dairy products, eggs, fish, and meats.
Vitamin B complex to nourish hair follicles
B group vitamins particularly vitamins B1, B2, Niacin & Pantothenic acid play crucial role in hair growth. Reduced levels of thiamin (vitamin B1), riboflavin (vitamin B2), niacin, and pantothenic acid can contribute to the undernourishment of hair-follicle cells.
Sources of B vitamins are Fortified breakfast cereals, fish beans, lentils, green peas, enriched or fortified cereals, breads, brown rice, sunflower seeds ,yogurt.
Vitamin B5 (pantothenic acid) gives hair flexibility, strength and shine and helps prevent hair loss and greying.
Pantothenic acid is found in a wide variety of foods like nuts, seeds, dairy milk, yogurt potatoes eggs, brown rice oats, broccoli, fortified cereals ,organ meats (liver, kidney), beef, chicken breast, mushrooms, avocado.
Bacteria in the gut can also produce pantothenic acid to a small extent, although it is not adequate for bodily functions.
The Recommended Dietary Allowance (RDA) of vitamin B5 for men and women is 5 mg daily. For pregnancy and lactation, the amount increases to 6 mg and 7 mg daily, respectively.
Vitamin B12 to prevent hair loss
Vitamin B12 helps prevent the loss of hair and can be found in fish, eggs, chicken and milk.
Sources of vitamin B12 are:
• milk
• cheese
• yogurt
• meat
• fish-salmon, trout
• eggs
• clams
• shiitake mushroom
Folic acid to boost hair follicle cell division and growth.
Folic acid is important for hair growth as folic acid deficiency may contribute to decreased hair-follicle cell division and growth.
Folic acid is also essential for the maintenance of healthy methionine amino acid levels in the body.
The main dietary sources of folic acid are:
o tomato
o fresh fruits-oranges, grapefruit, papaya, banana, avocado
o turnip greens, spinach, romaine lettuce, asparagus, brussels sprouts, broccoli , mustard greens, green peas,
o cantaloupe
o beans
o peanuts
o sunflower seeds
o whole grains
o liver
o seafood
o eggs
o fortified foods and supplements
o crab
o hard-boiled egg
o beef liver
Women of reproductive age need 400 mcg of folic acid every day.
Biotin for preserving hair strength, texture, and function.
According to a study conducted at Harvard University biotin is one of the most important nutrients for preserving hair strength, texture, and function.
Good food sources of biotin are eggs, liver and soy.
Biotin from natural sources helps hair growth. However, biotin intake as a supplement for hair loss is not having any scientific evidence.
People who are eating adequate amount of protein may not suffer from biotin deficiency; however vegans may be at risk.
Vitamin Cto build collagen for maintaining the strength of hair
Vitamin C intake is crucial in patients with hair loss associated with iron deficiency as it plays an important role in the intestinal absorption of iron.
Vitamin C helps to build collagen, which is vital for hair growth as well as for maintaining the strength of hair. Collagen plays a significant role in the health of the scalp and hair follicles.
Collagen is the primary component of the dermis that contains hair follicles. Declining collagen levels associated with ageing may contribute to hair loss.
The chief sources of vitamin C include :
Strawberries
Papaya
Potato
Broccoli
Kiwi fruit
Mangoes
Vitamin D
Vitamin D is linked with particular type of hair loss alopecia areata , in which hair is lost in circular spots. Vitamin D has crucial role in immune system functions and hence linked with an autoimmune disease alopecia areata.
It is a vitamin you get from exposure to sun. Meat, fish, milk, eggs and some oils are rich in vitamin D.
Vitamin E to maintain the integrity of cell membranes of hair follicles
Vitamin E is important to maintain the integrity of cell membranes of hair follicles. The vitamin also provides stability to cell membranes and functions as an antioxidant while promoting healthy skin and hair.
Vitamin E is an effective antioxidant which fights against free-radical damage causing hair loss.
The chief sources of vitamin E include nuts and seeds, wheat germ oil, Sunflower, safflower, and soybean oil, sunflower seeds, almonds, avocado, peanuts, peanut butter, beet greens, collard greens, spinach & pumpkin.
Amino acids
Amino acids L-methionine and L- cystein play a vital role in hair health. Proteins are the major sources of amino acids.
L-Methionine, one of four sulfur-containing amino acids, supports hair strength by providing adequate amounts of sulfur to hair cells.
The main sources of methionine are animal products as they contain all the essential amino acids and include meat, fish, poultry, eggs, and dairy products. The plant sources are sunflower seeds, tofu, edamame, black beans, refried beans, cashews.
Proteins for hair growth
Proteins play a significant role in the growth as well as in the maintenance of strength of hair. The daily requirement is 0.83 g/kg BW.
Sources of healthy proteins:
Lean meat
Eggs
Soy products.
Legumes, which include beans and peas
Nuts & seeds
Dairy products, such as milk, cheese, and yogurt.
Whole grains
Vegetables
Minerals for maintaining healthy hair
A few minerals including iron, magnesium, sulfur, silica, selenium and zinc are also very important for maintaining healthy hair.
Selenium helps in protecting the hair from oxidative damage . It also helps in hair follicle morphogenesis. The mineral is involved in hair growth and is needed by the body for regulating and activating thyroid hormones, imbalances of which can lead to hair fall. Liver, fish, eggs, whole grains, meat, fish, nuts etc. are excellent sources of selenium.
Iron also play a vital role in hair loss prevention. Telogen effluvium is a type of excessive amount of hair loss related to deficiency of iron. It is essential to ensure the intake of iron, and maintain adequate amounts of serum ferritin [iron storage in the body]. Consume more leafy vegetables, beans such as red kidney beans and chickpeas, seafood etc.
Iodine is important for the production of thyroid hormones. Variations in thyroid hormone levels can lead to hair thinning and hair loss. Main sources of iodine are seaweed (nori, kelp, kombu, wakame),fish, shellfish (cod, canned tuna, oysters, shrimp, iodized table salts ,dairy (milk, cheese, yogurt)eggs, beef liver, chicken.
Omega 3 fatty acids for hair growth and maintenance of follicular health.
Omega 3 fatty acids also have a significant role in hair growth and maintenance of scalp and hair follicular health. The essential omega-3 fatty acids found in fish sources, prevent a dry scalp and dull hair color.
Most important sources of omega 3 fatty acids are walnuts, chia seeds, flax seeds, fish oil, flaxseed oil etc. These are vital nutrients that support the health of hair follicles.
For the healthy growth of your hair include foods rich in all the essential nutrients or take supplements under the directions from your doctor depending on the degree of nutrient deficiency in your body .Diet has a key role in hair loss treatment also.
Anti -inflammatory diet is suitable to people suffering from chronic inflammatory diseases as well as food sensitivity or allergy.
The term anti-inflammatory diet is not a specific type of dietary habit suitable for all. As the term anti- inflammatory denotes it is a food choice to reduce inflammation as well as its impacts of body organs. In order to delve deeper into anti-inflammatory diet and understand its benefits one should know what is inflammation, its signs and symptoms and complications or impacts on the body.
The triggers as well as type of inflammations and their impacts vary from person to person. Therefore, while choosing an anti-inflammatory diet an individualized approach is better.
What is inflammation?
Inflammation is a key aspect of the body’s immune defenses. It can be acute or chronic. Symptoms can include swelling, heat, pain, and more. Treatment is offered depending on the underlying cause.
Inflammation may be acute as well as chronic. Acute inflammations occur abruptly and may last for a short period of time. Often acute inflammations are caused by injury, environmental chemicals and by infective agents causing infections of various kinds.
The sign s of acute or sudden inflammation include redness, pain, swelling , heat , loss of function.
Chronic inflammation & its impact on your body
Chronic inflammation means inflammation of the cells and tissues of body for a prolonged period of time. The chronic inflammatory state may cause damage to cells and body organs in the long run. It impairs the functions of organs such as heart, kidney, lung, brain etc.
For instance,metabolic syndrome, which includes type 2 diabetes, heart disease, and obesity is a chronic inflammatory condition which needs anti-inflammatory diet as a life style and nutritional intervention.
Anti -inflammatory diet is suitable to people suffering from chronic inflammatory diseases as well as food sensitivity or allergy.
A few Chronic inflammatory diseases affecting humans are listed below:
Crohn’s disease.
Heart disease.
Chronic obstructive pulmonary diseases
Rheumatoid arthritis.
Type 2 diabetes.
Ulcerative colitis.
High blood pressure.
Irritable bowel syndrome.
Multiple sclerosis.
Obesity.
Psoriasis.
Chronic inflammations are mostly caused by genetic, metabolic and environmental factor. Food sensitivity in people is also a type of inflammatory response.
Who are at risk of chronic inflammation & anti-inflammatory diet may be helpful?
The risk for chronic inflammation is enhanced in:
Old people
Obese people
In people who eat processed foods more
In persons who smoke
In over stressed individuals
In people who follow erratic sleep habits
How chronic inflammations adversely affect your health?
Chronic inflammation eventually leads to complicated Organ diseases
Chronic inflammation predisposes to complex diseases of liver, kidney, heart, lungs etc. which can considerably enhance the morbidity as well as mortality rates globally.
Chronic inflammatory state enhances the risk for cancer.
The incidence of diabetes and obesity are rising in the global population and this chronic inflammatory conditions alarmingly increase the risk of cancer as well as other allied complications of lifestyle diseases.
How do you know you have inflammations? Signs and symptoms
Inflammation is characterized chronic pains , swelling ,redness ,tenderness of the affected parts.
Inflammation causes other symptoms also depending on the organs and tissues affected.
Anti-inflammatory diet
Anti -inflammatory diet offers guidelines to follow to eat in a way that reduces the likelihood of inflammation. In a nutshell anti-inflammatory diet is one that includes minimally processed foods and includes healthy antioxidant rich vegetables, fruits, nuts and seeds ,fish with anti -inflammatory properties.
Avoid the following Foods:
Sweets, pre-packaged desserts, ice cream and candy.
Snacks – fried and junk foods
Processed meats, including bacon, sausage, hot dogs etc.
Processed cheeses
Sugary beverages
The anti-inflammatory diet recommends the following foods to include in your diet plan:
Brown or wild rice.
Vegetables particularly green leafy vegetables which are rich in antioxidants and phytochemicals
Fruits
Chicken breast
Eggs
Fish (oily fish, such as salmon, tuna, herring or mackerel).
Legumes
Nuts and seeds.
Oats.
olive oil
cardamom
ginger
cloves
Best types of anti-inflammatory diet patterns
Mediterranean diet
Dash diets
MIND Diet
These are specific diet patterns which help to prevent and manage life style diseases and various other organ diseases of mankind.The mediterranean and DASH diets are found to be very effective in preventing and modifying diseases of heart and blood vessels .
It helps to prevent heart attack, stroke , diabetes and hypertension. Most of these diseases are associated with chronic inflammations. These diets help to reduce inflammation also. MIND diet is a combination of Mediterranean diet and DASH diet. Here processed and junk foods, excessive intake of sweet and salt intake are restricted.
Further more, the diet includes so much of antioxidants and ingredients with anti-inflammatory properties.
Mediteraanean diet includes olive oil as the prominent ingredient of foods and which are anti-inflammatory to a great extent.
Research studies show that people of Mediterranean region who consume these foods had very low incidence of heart diseases and stroke. Now mediterranean diet is accepted by the whole world as the best and practical solution for obesity and life style diseases prevention.
Both of these conditions are related with chronic inflammation and the efficacy of Mediterranean, DASH and MIND diets prove its anti- inflammatory role also.
Benefits of Anti-inflammatory diet
Improves skin health and beauty
Reduces joint pain & swelling
Improves gut health & reduces abdominal bloating from gas
Better and refreshing sleep.
Reduces heart attack and stroke
Lower blood pressure.
Lower blood sugar and helps to manage type 2 diabetes well.
Helps in weight loss.
Improves energy level.
Foods to include in anti-inflammatory diet
Berries
Fatty fish
Broccoli
Avocados
Green tea
Peppers
Mushrooms
Grapes
Turmeric
Extra virgin olive oil
Dark chocolate and cocoa
Tomatoes
Cherries
Of late anti-inflammatory diet is gathering attention world wide as a solution for obesity and many types of diseases of inflammatory nature including lifestyle diseases.
History of Indian medical heritage points out that many centuries ago herbs, vegetables and fruits were used in the treatment of various inflammatory conditions.
The Indian systems of medicine gives emphasis to prescription of food with some inclusion and exclusion criteria, for various types of clinical conditions or diseases. Recent advances in nutritional research substantiates the ancient practice with well designed dietary protocols understanding the underlying pathology as inflammation.
Everyone can achieve wellness and health through well chosen diet plans tailoring to individual needs.
Do your eyes feel strained after working with computer or mobile screen for long? it is high time that you should take measures to prevent digital eye strain.
Digital eye strain is of late a common problem affecting all age groups from children to adults across the world.
Computer vision syndrome is commonly referred to as digital eye strain, and it includes a group of symptoms related to eyes and vision resulting from prolonged usage of computer, tablet, and cell phones.
Prolonged exposure to digital gadget screens causes eye discomfort and vision problems and the level of discomfort increases with duration of exposure.
What is the cause of digital eye strain?
Your eyes get fatigued by constant and prolonged exposure to digital screens of devices and gadgets. Increased screen time compels your eyes work harder in unusual ways and predispose many individuals to develop vision-related symptoms.
Furthermore, a few pre- existing vision problems in people, including far sightedness, astigmatism, age related vision changes [ presbyopia ] complicate the computer vision syndrome or worsen it.
During your digital interaction with a mobile or computer screen the work your eye muscles and other cells and tissues do is entirely different from that done while reading a book. Often the letters on the computer or handheld device are not as precise or sharply defined, the level of contrast of the letters to the background is reduced, and the presence of glare and reflections on the screen may make viewing difficult.
Moreover, the sitting posture and distance to screen and exposure time to screen also affect the focus and eyesight.
Thus, the eye focusing and eye movement requirements for digital screen viewing can place additional demands on the visual system.
Uncorrected or under corrected vision problems can be major contributing factors to computer-related eyestrain. It is not uncommon that people who have an eyeglass or contact lens prescription may find it’s not suitable for the specific viewing distances of their computer screen.
Symptoms of digital eye strain
The most common symptoms of digital eyestrain include:
Eyestrain.
Headaches.
Blurred vision.
Dry eyes.
Neck and shoulder pain.
There are various factors accounting to these symptoms including:
Poor lighting.
Poor seating posture.
Uncorrected vision problems.
Glare on a digital screen.
Improper viewing distances.
Mostly multiple factors synergistically operate to cause these symptoms in people of all age groups.
How digital eye strain is detected?
There are many tests and processes to find out it.
You may check your vision and other symptoms consulting with an ophthalmologist. Sometimes this problem may need preventive as well as curative treatment.
The common processes done here include
History taking.
Visual acuity tests are routinely done to assess the extent to which vision may be affected.
Assessment to determine the appropriate lens power needed to compensate for any refractive errors (nearsightedness, farsightedness or astigmatism) also is done.
Testing how the eyes focus, move and work together is important in order to obtain a clear, single image of what is being viewed by the eyes. It must effectively change focus, move and work in unison. This testing will look for problems that keep the eyes from focusing effectively or make it difficult to use both eyes together.
Eye exercise for reducing digital eye strain
Focusing exercise
Hold your pointer finger a few inches away from your eye.
Focus on your finger.
Slowly move your finger away from your face, holding your focus.
Look away for a moment, into the distance.
Focus on your outstretched finger and slowly bring it back toward your eye.
Look away and focus on something in the distance.
Near and far vision exercises
Hold your thumb about 10 inches from your face and focus on it for 15 seconds.
Find an object roughly 10 to 20 feet away and focus on it for 15 seconds.
Return your focus to your thumb.
3.Figure eight exercise
This exercise needs to be done from a seated position.
Choose a point on the floor about 10 feet in front of your eyes and focus on it.
Trace an imaginary figure eight with your eyes here.
Do tracing for 30 seconds, then switch directions.
The 20-20-20 rule
Eyestrain is a problem for many people as they continuously focus eyes on bright screen light .
If you work at a computer for a long period of time, the 20-20-20 rule may help prevent digital eyestrain.
How to apply this 20-20 rules for the well-being of your eyes?
To implement this rule, every 20 minutes, look at something 20 feet away for 20 seconds.
Many of the visual symptoms experienced by users are only temporary and will decline after stopping computer work or use of the digital device. However, some individuals may experience continued reduced eye sight such as blurred distance vision, even after stopping work at a computer.
Can exercise alone help your eye health?
These self-help eye exercise programs may help you improve your eye strain and fatigue. But no scientific data support it. However , experiences show that it helps to reduce eye fatigue.
A ophthalmologist’s help may be needed for prescribing the correct glasses for your nearsightedness, farsightedness, presbyopia, or astigmatism.
Similarly eye exercises do absolutely nothing for glaucoma or macular degeneration — serious diseases that require professional medical help.
Eyeglasses or contact lenses prescribed for general use may not be adequate for computer work. Lenses prescribed to meet the unique visual demands of computer viewing may be needed.
Special lens designs, lens powers or lens tints or coatings may help to maximize visual abilities and comfort.
Better body posture and positioning of computer helps to reduce digital eye strain
Proper body positioning , lighting conditions, chair comfort, location of reference materials, the position of the monitor, and the use of rest breaks play crucial role in reducing digital eye strain.
Location of the computer screen is very important. Most people find it more comfortable to view a computer when the eyes are looking downward. Optimally, the computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.
Reference materials.
These materials should be ideally placed above the keyboard and below the monitor. Otherwise, a document holder can be used beside the monitor. Here the goal is to position the documents at eye levels, so the head does not need to be repositioned from the document to the screen.
Lighting
Position the computer screen in such a way to avoid glare, particularly from overhead lighting or windows.
Use blinds or drapes on windows and replace the light bulbs in desk lamps with bulbs of lower wattage.
Anti-glare screens also can be used. If there is no way to minimize glare from light sources, consider using a screen glare filter. These filters decrease the amount of light reflected from the screen.
Seating position
Use a comfortably padded a conform to the body. Chair height should be adjusted so the feet rest flat on the floor. Arms should be adjusted to provide support while typing and wrists shouldn’t rest on the keyboard when typing.
Rest breaks.
Give rest to eyes when using the computer for long periods. Resting the eyes for 15 minutes after two hours of continuous computer use. Also, for every 20 minutes of computer viewing, look into the distance for 20 seconds to allow the eyes a chance to refocus.
Blinking.
Blink frequently to reduce dryness of eyes when using a computer.Blinking helps to keep your eye moist.
Regular eye examinations and proper viewing habits can help to prevent or reduce the development of the symptoms associated with CVS.
How to prevent digital eye strain?
Use appropriate spectacles or glasses which suits your work and vision.
People may be benefitted from one of the new lens designs made specifically for computer work.
Minimize discomfort from blue light and glare. Blue light from LED and fluorescent lighting, as well as monitors, tablets and mobile devices, can negatively affect vision over the long term. Special lens tints and coatings can reduce the harmful impact of blue light.
Minimize glare on the computer screen by using a glare reduction filter, repositioning the screen or using drapes, shades or blinds.
Keep your computer and mobile screen dirt-free and removing fingerprints on it for better clarity.
Adjust work area and computer for comfort. When using computers, most people prefer a work surface height of about 26 inches. Desks and tables are usually 29 inches high. Place the computer screen 16 to 30 inches away. The top of the screen should be slightly below horizontal eye level. Tilt the top of the screen away at a 10- to 20-degree angle.
Use an adjustable document holder. Place reference material at the same distance from eyes as the computer screen and adjacent to it. This may help the eyes to avoid changing focus when looking from one to the other.
In a nut shell, follow healthy habits to improve vision reducing digital eye strain. Consult your ophthalmologist if you have any kind of vision problems and use the right kind of lenses. At the same time discuss with your ophthalmologist about the nature of your work, particularly if you use computer for the entire day. If glasses are worn for distant vision, reading or both, they may not provide the most efficient vision for viewing a computer screen, which is about 20 to 30 inches from the eyes. Tell the doctor about job tasks and measure on-the-job sight distances. If you provide the accurate information to your doctor or optometrist it will help, get the best vision improvement.
The cognitive decline or impairment in brain functions may happen prematurely or with advancing age. Exercise & good sleeping habits are crucial for brain health.
Ageing is often associated with problems of memory and understanding or comprehension. We can call it scientifically as cognitive decline or cognitive impairment. The grades or intensity of which vary from person to person depending on various genetic as well as environmental factors. It can happen at a younger age also prematurely. Mild to severe cognitive impairment is associated with various brain diseases as well as stress in various forms.
What is cognition?
Cognition means your understanding, comprehension and other mental abilities. Cognitive function or cognition refers to higher-level functions of the brain such as acquiring knowledge, perception, attention, judgment, decision making, processing speed, executive function, cognitive flexibility, task switching, comprehension, response inhibition, and memory performance etc.
Causes of cognitive impairment or decline in functions of brain
The cognitive decline may happen prematurely or with advancing age. This cognitive impairment is a condition which can affect the independence and quality of life a person. In short, our brain functions are to be maintained in well condition as far as possible, by preventing factors causing the impairment.
It is a fact that in this area of medical science still there is obscurity regarding the exact cause of cognitive decline apart from ageing. Alzheimer’s diseases is one of the most common causes of cognitive impairment and it is seen in people with positive family history and in those people also who had no genetic predisposition. The only proposed cause is free radical damage to brain. Free radicals are by products of metabolism in human body. It also reaches our body from outside through food and chemicals. Whatever the source of origin of free radicals they cause oxidative stress to brain. It is a form of brain cell injury and leave behind some deposits in brain which cause nerve cell damage.
Apart from these various other factors causing cognitive impairment such as
· Erratic sleep or sleep deprivation
Sleep is a very important factor for memory and recall. Brain &nervous system research studies have shown that lack of sleep can impair memory &recall functions. Sleep deprivation may cause brain fatigue & it can elevate your stress levels.
Sleep is very much essential to regenerate certain areas of brain and its proper functioning.
Scientific studies point out that during the state of sleep, the cerebrospinal fluid removes the beta-amyloid metabolite in the brain. These fibrils are harmful to brain functions and they have been implicated in the disease pathology of Alzheimer’s disease.
Also, sleep deprivation can negatively affect motor functions, cognitive performances and human behavioral patterns probably due to the excess accumulation of toxic metabolites like beta-amyloid fibrils due to sleep deprivation. The accumulation can lead to severe brain injury if the causes leading to it persists for a prolonged time.
Each phase of the sleep cycle restores and rejuvenates the brain for optimal function. When sleep is deprived, the glymphatic system of brain does not get a chance to eliminate these toxins that accumulate, and negatively affects cognitive abilities, behavior, and judgment.
Lack of sleep also affects your linguistic abilities. Temporal lobe of brain is associated with language processing, so lack of sleep may cause slurred speech because the brain’s incapacity to process the neuronal signal at optimum levels during waking hours.
Sleep can affect the neurotransmitter chemical levels in brain.
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.
Sleep deprivation prevent the brain to function normally because of the neurotransmitters, and neurons that are unable to rest or regenerate.
Studies have proven that lack of sleep affects long-term memory, working memory, attention, higher order executive function, and various decision making processes.
· Physical inactivity & lack of exercise of sedentary life style
Physical exercise has very crucial role in boosting brain functions. It improves focus, memory and concentration. Sedentary life style and lack of exercise can accelerate the pace of cognitive decline or impairment.
How to improve the brain functions & cognition?
Exercise & training
Exercise training can improve memory and cognition through the unique potential of human brain called 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.
Regular or consistent exercise is an effective solution for neuronal health and functional abilities. It is thought that exercise-induced memory improvement might be mediated through neurotrophic factors, and exerkines.
Exerkines are defined as signaling 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.
· Brain exercises to improve cognition
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:
· New skill development
· 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
· Meditation
· Completing a jigsaw puzzle
· Socializing
Learning new and complex skills such as playing instruments, games
· Solving math problems
· Increasing vocabulary or word power
· Listening to music
In order to boost your memory do physical exercise, practice brain exercise and ensure that you get adequate sleep. Erratic sleep may disrupt your memory and other brain functions even if you exercise everyday. Therefore ensure that you sleep for at least 6-8 hours a day.
Good sleep habits
Good sleep routine has to be developed by all-Ensure regular and fixed timing for sleep. Sleep for atleast 6-8 hours a day.
Avoid excessive eating or being starved before sleeping
Avoid bright light exposure of the eyes before sleep
Create a good sleep environment. Reduce bright lights.
Basil leaves have many health benefits including nutritional &medicinal . They are found to be useful in the treatment of fever, common cold , cough ,asthma & stress. It helps in purifying blood, reducing blood glucose and cholesterol level, helps in managing mouth ulcer and arthritis.
How basil leaves help to improve your health?
Do you know basil leaves benefit your health & wellness in a myriad ways? Basil leaves have culinary as well as medicinal uses. It is a good flavoring agent in various cuisines worldwide. The leaves and the essential oil distilled from the flowering plants are used as powerful flavoring agents. It is used for treating cough and also used in cosmetics. Basil leaves are also found to be helpful in boosting your memory.
Basil leaves have numerous health benefits & they are useful in the treatment of fever, common cold & stress. It helps in purifying blood, reducing blood glucose, risk of heart attacks and cholesterol level, mouth ulcer and arthritis.
Its nutritional & medicinal values are extensively researched of late by the scientific community and the studies points out that basil leaves are rich source of vitamin A, Vitamin C, calcium, phosphorus, beta carotene. All these vitamins are extremely good antioxidants which help to prevent many serious diseases of vital organs. In addition these vitamin antioxidants function as anti-ageing factors to your skin enhancing its glow.
The plant details – name, family &various species of basil
Basil leaves are glossy and oval-shaped, with smooth or slightly toothed edges that typically cup slightly; the leaves are arranged oppositely along the square stems. In India it is called babui tulsi.
It is known by various names in different geographical areas including basilica (in French), basilikum or basilienkraut (in German), ba-silico (in Italian), rehan (in Arabic) . In the English language, it is known as basil, common basil or sweet basil.
Basil is an aromatic herb of the mint family, with a pungent clovelike flavor.
Basil (Ocimum basilicum) belongs to the mint family Lamiaceae and genus ocimum.
Various species of basil are produced and used commercially including the small-leaf common basil, the larger leaf Italian basil, and the large lettuce-leaf basil.
Thai basil (O. basilicum var. thyrsiflora) and the related holy basil (O. tenuiflorum) and lemon basil (O. ×citriodorum) are commonly used in foods of Asians.
History of the plant-its origin & global usage
Basil leaves have been mentioned in Greek mythology. In ancient Egypt, basil has been used in combination with other essences and oils, during religious ceremonies and for mummification.
These leaves were introduced in England in the sixteenth century. Basil leaves were widely used in medicine and for culinary and perfumery purposes all over the Europe, particularly in France during that time.
Basil leaves oil – properties
Their oil possesses various functions like antimicrobial activity, anticancer activity, and also anti-inflammatory activities [3]. This may protect you from microbes and cancers.
There are various compounds present in the oil of basil leaves such as oxygenated monoterpenes, sesquiterpene hydrocarbons, and oxygenated sesquiterpenes. They also contain various components like linalool, camphor, and germacrene .
What are the health benefits of basil leaves?
• Basil leaves are very good Antioxidants
Vitamin A, C and beta carotenes are effective antioxidants which fight against free radicals attacking the cells of your body. The free radical attack is detrimental to your health as it may cause various organ diseases and premature skin ageing.
Ocimum basilicum (O. basilicum) species contains more than 20 bioactive compounds such as linalool, estragole, methyl eugenol, 1,8-cineole, etc. Flavonoids, catechins, and triterpenes showed protective effect on oxidative stress induced by environmental factors. Oxidative stress caused by free radicals is the main trigger for various serious diseases of human body. Basil leaves offers you antioxidant protection effectively.
Basil leaves have potential to prevent inflammations
A2017 study shows that basil leaves essential oils have anti-inflammatory properties [4].
Boosts health of bones &muscles
Calcium, phosphorus and magnesium in basil leaves help in strengthening your bones and muscles.
• Basil leaves helps to reduce your cholesterol levels in the body
Basil leaves helps to reduce LDL cholesterol and triglycerides.
The underlying mechanisms of the effect found may be due to an increased stimulation of the lipolytic activity of plasma lipoprotein lipase and liver enzyme lipase[6].
• Basil leaves can improves your fasting blood sugar
Animal study shows that basil leaves can lower blood glucose level[7].
• Basil leaves help to manage lung diseases such as bronchitis,asthma etc.
A study shows that O. basilicum basil leaves are traditionally used in different cultures across the globe for the management of lung diseases and other organ disorders[5].
The bioactive ingredients of O. basilicum have been described to prevent different viral infections.
Three types of compounds including linalool, apigenin, and ursolic acid have been found to be protective against various types of human adenovirus complications in people having bronchitis.
Basil leaves compounds have bronchodilatory effects against chronic lung diseases such as asthma &bronchitis.
Various studies showed the relaxant effects of O. basilicum and its main constituents including linalool and eugenol, and have showed bronchodilatory effects. However, further extensive studies are needed in this area to confirm the effects more convincingly.
Foods that you can make with basil leaves
You may include basil leaves in various types of salads. Further more, you may cook various veg and no veg recipes with basil leaves such as:
The habit of procrastination or delaying your work by setting aside may be a big reason for your failure in achieving success. Procrastination is an impediment or hindrance on your way to progress in life. Say good bye to procrastination. But how? How to maximize your productivity & creative potential?
Improve your physical & mental health
Your mind is under the control of your brain and your mood is a big factor. So healthy habits play a key role in developing a healthy mind. You can achieve that pinnacle of success by training and nourishing your brain’s health. In a nutshell eat healthy to improve your physical and mental health including more vegetables, fruits, legumes, nuts and seeds in your diet plan. Exercise regularly at least for 40 minutes.
Begin the action immediately to avoid procrastination
The best way to overcome procrastination is to start taking action before your brain says NO with multiple lame excuses. Do not think about the perfect action plan or time to do something. Just begin. Only that’s enough to generate interest in your work. From that moment of overcoming procrastination you should begin the next step of action.
Prioritize the tasks
You may have to make an action plan at this stage to go forward with it. Identify your work strategy & policies and then try to prioritize tasks on the basis of urgency &importance. Focus on very significant & urgent tasks with higher priority. Later move on to tasks that have been assigned with lower priorities.
Be clear about your targets
Have great clarity about your goals. Always choose achievable less difficult goals first. Focus on small achievable goals first as fulfilling these can boost your confidence and may guide you to achieve more complex tasks.
Organize your work &time well
Manage your time as per the priority of the work. Avoid distractions and include the habit of consistency into your life. Work consistently sitting everyday at a particular time , in a particular space. Your work space and time schedule will become part of your life gradually. Consistent action may definitely help you progress in life.
Cultivate growth mindset
Adopt a positive growth mindset which can find challenges as learning opportunities. Embrace hindrances with a positive mind .Never run away from them. Adversity may help you grow if you are ready to face it with adequate planning & strategies.
Celebrate your success
Even your small successes can boost your motivation and may help you achieve your bigger tasks or goals eventually. It can tell you that you are on the right path and help you advance in that direction overtime. So celebrate your success every time with your team mates or supporters.
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.
