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Category: wellness& habits

  •  Exercise & good sleep habits for brain health

    The cognitive decline or impairment in brain functions may happen prematurely or with advancing age. Exercise & good sleeping habits are crucial for brain health as a repairing mechanism.

    Cognitive impairment an overview

      Ageing is often associated with problems of memory and understanding or comprehension. We can call it scientifically as cognitive decline or mild cognitive impairment.

    The grades or intensity of cognitive decline vary from person to person depending on the impact of 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. Apart from brain diseases and stress , cognitive impairment ilinked with several other factors such as sleep deprivation, metabolic errors or dysfunctions of the body stemming from faulty life style.

    This article by dr sanjana p souparnika emphasizes the risks associated with sleep deprivation and sedentary life style. The importance of atleast 6-8 hours of sleep has been elucidated with findings from research studies and advancement in medical neuroscience. Please have a glimpse into the cognitive functions of brain and the risks erratic sleep & faulty life style pose to your brain.

    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 of a person.  In short, our brain functions are to be maintained in well condition for better quality of life ,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 faulty life styles & erratic sleep.

    How does sleep deprivation affect cognitive brain functions?

    ·       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.

    1. 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.

     2. 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.

    3.  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.

    4. 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 impair optimum functioning of brain as the neurotransmitters, and neurons 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 or mind exercises to improve cognition

    Brain exercises modify neuronal activity and 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.

    Reduce your screen time with gadgets.

    Think positive

    All these tips for better sleep

    written by dr sanjana p souparnika

    References

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

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

    3.    Underwood E. Neuroscience. Sleep: the brain’s housekeeper? Science. 2013;342:301. doi: 10.1126/science.342.6156.301.Googlescholar

    4.    https://pubmed.ncbi.nlm.nih.gov/12205198/

    5.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6091269/

    6.    Neuropsychiatr Dis Treat 2007;3(5):553-67.Sleep deprivation: Impact on cognitive performance

    https://pubmed.ncbi.nlm.nih.gov/19300585

    7.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8829997/

    8.    National center for integrative and complementary medicine https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know

    9.    https://www.ncbi.nlm.nih.gov/books/NBK557811/#:~:text=It%20is%20defined%20as%20the,traumatic%20brain%20injury%20(TBI).

    10.           https://pubmed.ncbi.nlm.nih.gov/35304603/#:~:text=Exerkines%20are%20defined%20as%20signalling,paracrine%20and%2For%20autocrine%20pathways.

    11.           https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9775149/

    12.           https://www.ncbi.nlm.nih.gov/books/NBK83766/

  • Health benefits of Basil leaves

    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:

    Pesto shrimp

    Basil pasta

    Tomato basil soup

    Pesto salmon

    Basil tomato sauce

    References

    1.https://www.researchgate.net/publication/267031488_Basil_A_natural_source_of_antioxidants_and_neutraceuticals

    2.        https://www.britannica.com/plant/basil

    3.        https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/basil

    4.        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5495712/

    5.         https://www.frontiersin.org/articles/10.3389/fphar.2021.805391/full

    6.        https://clinicalnutritionespen.com/article/S1751-4991(09)00041-9/fulltext

    7.        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6542390/

  • 7 ways to avoid procrastination & maximize your productivity

    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.