Dopamine and serotonin are neurotransmitters produced in your brain and they help regulating mood. However, they have distinct roles in affecting your mood. Dopamine is popularly known as the brain’s “reward/motivation” chemical promoting pleasure, motivation, and motor control, while serotonin is the “happiness” regulator, managing mood, sleep, appetite, and emotional stability.
Dopamine
Dopamine is a neurotransmitter released by neurons [nerve cells in the brain] and they carry signals between neurons. Dopamine is functioning as the “Accelerator” neurotransmitter. It motivates action and reward seeking. High levels feel like pleasure, addiction, or excitement. Dopamine is your supreme motivator. In addition to that role dopamine has role in movement and coordination of the body. It also has integral role in sleep, alertness etc.
While there is a difference between the actions of dopamine and serotonin. Dopamine provides short-term pleasure and motivation, whereas serotonin gives long-term happiness and calmness. Low dopamine causes low motivation.
How to boost the dopamine?
Dopamine boost is achieved by completing tasks, self-care, and engaging in exciting activities.
Exercising, meditating, and getting enough sleep increase.
Major dopamine boosting foods include chicken, eggs, fish, dairy, soy, avocado, nuts, seeds, fruits and vegetables.
Dopamine deficiency is associated with Parkinson’s diseases, hallucinations and schizophrenia.
The optimal range for dopamine in the blood is generally less than 30 picograms per milliliter (pg/mL).
Serotonin
Serotonin is a neurotransmitter produced in brain and gut by the nerve cells which provides satisfaction, calmness and long-term contentment to human beings. Serotonin gives long-term happiness and quietude unlike dopamine which is of short duration.
90% of serotonin is found in the gut and help digestion. Serotonin is present in the enterochromaffin cells in the gut, where it helps regulate the movement of the digestive system [gut motility]. Only 2%of serotonin is present in the central nervous system which plays a crucial role in mental health.
Serotonin levels influence your mood, sleep wake cycle, metabolism, appetite, cognition etc. It plays some role in regulating body temperature.
Serotonin production can be boosted by social connection, mood regulation techniques, and positive thinking. When serotonin levels decrease in your brain it affects neuronal signal transmission. Anxiety, insomnia, depression occurs from low serotonin. Low serotonin levels also cause constipation as it is important for digestion and gut motility.
Serotonin levels are influenced by
Genetics
Stress and environmental factors
Some diseases
How to boost serotonin?
The optimal range for serotonin in the blood is generally 50–220 nanograms per milliliter (ng/mL)
Exercising, meditating, and getting enough sleep helps to increase this neurotransmitter.
Sunlight also has great role in boosting serotonin naturally. Exposure to sunlight for about 10-15 minutes helps serotonin production by the body.
Other ways for managing good serotonin levels in your body include
reducing stress through mindfulness
eating tryptophan-rich foods like eggs, nuts and seeds, turkey, tofu.
Consuming good protein rich foods.
Comparison between dopamine & serotonin
Both serotonin and dopamine are neuromodulators. That means they facilitate communication between neurons even with those neurons that are far away from the neurotransmitters release site.
Both serotonin and dopamine affect sleep wake cycles. Sleepiness is caused by melatonin hormone secreted by pineal gland which has receptors for both neurotransmitters. Wakefulness state is caused by dopamine regulating norepinephrine.
Both helps happy mood but dopamine improves mood instantly and it lasts for a short time while serotonin provides long lasting happiness and calmness.
Both these neurotransmitters are required in the brain only in the optimum levels. Excessive intake of them in the form of medicines is associated with physical and mental problems impairing communication between neurons. Serotonin intake if exceeds normal in depression therapy it may cause serotonin syndrome.
Green tea has become an integral part of the daily life particularly among the urban population.Catechins are the major polyphenolic compound antioxidants in green tea. Catechins have great effect on blood vessels and their vascular protective effects operate through multiple mechanisms.
Cardiovascular health is a hotly debated topic in the wake of surging heart attacks and strokes. Cardiovascular disease (CVD) involves disorders of the heart and blood vessels, such as coronary artery disease, stroke, and heart failure, often caused by atherosclerosis (plaque buildup).
Cardiovascular diseases stem from multiple factors operating in the background. It is also associated with some non-modifiable risk factors such as age, gene etc. However, a major part of the cardiovascular risk is linked with faulty lifestyles such as unhealthy diet, erratic sleep, sedentary life styles etc.
For sustaining a healthy heart and plaque free blood vessels adopt a healthy diet plan. Diet to improve your heart health must include wholegrains, vegetables, fruits, nuts and seeds.
Moreover, one must refrain from hazardous foods weakening health of heart and blood vessels. Limit the following foods for better cardiovascular health. Cake biscuits, pastries, white bread, pasta, pizza, sweet desserts and candies. Avoid almost all junk foods, sugar, white flour and alcohol. For better health of heart & blood vessels along with cardiac diet, moderate physical activity also is recommended under the guidance of a health expert.
Cardiac diet must include whole grains, fruits, vegetables, nuts and seeds. Furthermore, some foods and drinks having potential to improve cardiovascular health need to be included in lifestyle.Green tea is a good option to prevent atherosclerotic plaque build up in blood vessels. Green tea has several other roles in heart and blood vessels. Moderate consumption of green tea also is highly recommended by experts.
Green tea -A treasure trove of antioxidants
Green tea is commonly brewed using the dried leaves of the plant Camellia sinensis. Catechins are the most abundant antioxidants in green tea.
Green tea is manufactured by either firing or by steaming the fresh leaves, this process inactivates polyphenol oxidase in the fresh leaves. However, steaming prevents the enzymatic oxidation of catechins, the flavonoids in green tea extracts.
The main catechins of green tea are epicatechin (EC), epicatechin-3-gallate (ECG), epigallocatechin (EGC) and epigallocatechin-3-gallate (EGCG)
Around 80% to 90% of total flavonoids of green tea include catechins; EGCG being the most abundant catechin (48–55%). Drinking green tea raises the plasma catechin concentration after 2 to 4 hours of consumption. The plasma catechin levels after ingestion may raise between the range 0.6 to 1.8 μM. Even if the bioavailability is low, the absorbed catechins are still adequate to exert beneficial effects on cardiovascular system.
How to prepare green tea?
Green tea is prepared in a proportion of 1 g of tea leaves to 100 ml of boiling water in a 3-minute brewing.
Research studies substantiate -green tea antioxidants improve cardiovascular health
Does green tea offer protection to the heart?
Recently green tea and its effect on cardiovascular health is researched widely and extensively. Green tea has become an integral part of the daily life particularly among the urban population.
Catechins are the major polyphenolic compounds in green tea.
Catechins have great effect on blood vessels and their vascular protective effects operate through multiple mechanisms.
Catechins have antioxidative, anti-hypertensive, anti-inflammatory, anti-proliferative, anti-thrombogenic, and lipid lowering effects.
The catechins as antioxidants play crucial role in scavenging free radicals. Free radical induced oxidative stress to heart and blood vessels is prevented by catechins.
The catechins inhibit the key enzymes and reduce intestinal lipid absorption, thereby improving blood lipid profile.
Catechins regulate vascular tone by activating endothelial nitric oxide.
Catechins prevent vascular inflammation that has a pivotal role in the progression of atherosclerotic lesions.
Catechins inhibit proliferation of vascular smooth muscle cells by interfering with vascular cell growth factors involved in atherogenesis.
LDL-cholesterol is an important risk factor for the development of heart diseases. Studies showed that green tea consumption helps to achieve a lower ratio of LDL-cholesterol to HDL (high density lipoprotein) cholesterol. This may reduce the risk for clot formation and plaque formation within blood vessels.
Apolipoprotein B (ApoB) is the primary structural protein for LDL, VLDL, and IDL, which is a critical marker for cardiovascular risk. Consumption of green tea catechins supplements have shown to reduce ApoB and improve the ratio of ApoA-1/ApoB. Thus green tea reduces the risk for atherosclerosis and heart diseases associated with it.
Apoprotein B in cardiovascular diseases & green tea consumption impact
Apolipoprotein B (ApoB) is the primary structural protein for LDL, VLDL, and IDL, which is a critical marker for cardiovascular risk.
Nowadays apolipoprotein B and A are studied to assess the cardiovascular risk. It provides a more accurate assessment of heart disease risk than LDL. The reference range of apoB levels in adults is less than 130 mg/dL (1.3 g/L).
ApoB levels are higher in males than in females and tend to increase with age.
A high ApoB level often suggests a higher risk of plaque formation in the blood vessels.
Apolipoprotein B (ApoB) is the primary apolipoprotein component in LDL and high levels of ApoB and decreased Apolipoprotein A-1 (ApoA-1)/ApoB ratio are associated with higher risk of cardiovascular diseases. Green tea has a crucial role in reducing the risk associated with apolipoproteins.
Consumption of green tea catechins supplements have shown to reduce ApoB and improve the ratio of ApoA-1/ApoB.
Fingermillet is a highly nutritious gluten free grain which is a good source of calcium, iron,amino acids, fibers, antioxidants etc. Finger millet or ragi is crucial for bone health, digestive health and heart health. It is used as a food beneficial for achieving weight loss and managing blood sugar & cholesterol.
Relevance of healthy food & life style practices
In the digital era, owing to sedentary life styles and junk food consumption majority of the urban population suffer from deteriorating bone health, digestive health and cardiovascular health. Lifestyle diseases such as heart attack, stroke, fatty liver, diabetes etc. conquer a large number of men and women even in their early thirties.
Women also suffer from low bone mineral density and osteoporosis as a complication of poor bone health. Poor nutrition and lack of exercise are the fundamental causes of weakening of bones in women. Particularly post-menopausal women are more vulnerable to osteoporotic bone fractures due to declining female sex hormone oestrogens. They are also at risk of heart attacks as the oestrogen hormone start declining around menopause. A well-balanced diet, healthy mind, physical activity and moderate amount of strength exercises are crucial for bone health. Calcium rich food consumption in adequate amounts help bone health in postmenopausal women and others.
Of late there has been a transformation and awareness in a small fraction of population about the need of healthy food habits and life style practices in order to prevent lifestyle diseases and several other kinds of morbidities which endanger life.
Now people have started thinking about nutrient rich but low sugar low fat foods in the wake of enhanced health and wellness awareness. It is a great step towards a health indeed. They are aware about the dire need of physical activity also in sustaining a healthy body and mind.
Sedentary lifestyle leads to obesity and consequent to that many complications develop. This awareness has prompted many to choose foods having low sugar, low saturated or unhealthy fat and high in all essential nutrients.
Today I am narrating here such a highly nutritious staple food which can provide you with innumerable health benefits from weight loss to heart health. Let us have a glimpse into the nutritional value of finger millet or ragi.
Finger millet [ragi]
Finger millet or ragi is also known as Eleusine coracana. It is grown in several parts of the world particularly in India and Africa. It ranks 6th in production as a staple food after rice, wheat, maze, bajra etc globally.
Nutritional value:
Finger millet contains about 5–8% protein, 65–75% carbohydrates, 15–20% dietary fiber and 2.5–3.5% minerals
Nutritionally, finger millet is an important food due to its high content of calcium (0.38%), dietary fiber (18%) and antioxidant phenolic compounds (0.3–3%).
Calcium -344—364mg/100g
Protein 7g
Dietary fiber11.5g
Iron – 3.9-4.6 mg
Magnesium 137-146mg
Ragi is also well known for several health benefits it provides; such as anti-diabetic, anti-cholesterol, antioxidant and antimicrobial effects.
Finger millets also help weight loss, digestive and cardio vascular health due to fiber content.
The antioxidants in ragi include polyphenols and flavonoids. The polyphenols have antimicrobial, antioxidant and antidiabetic properties.
Health benefits of finger millets
Helps weight loss
The high fiber content of finger millets helps to provide easy satiety and prevent over eating preventing obesity. They also improve digestive health and reduce cholesterol accumulation in the body.
Helps to improve heart health
The fibers in ragi helps to reduce cholesterol and protects heart and blood vessels from atherosclerosis and clots. Thus, improve cardiovascular health.
Beneficial for diabetes management
The finger millets are rich in fibers and it is good for managing blood sugars. Research studies show that the carbohydrates present in finger millet are slowly digested and assimilated than those present in other cereals
Improves bone health
Ragi or finger millet being an abundant source of calcium it helps to improve bone health and muscle functions.It is also a good source of magnesium which is important for bone growth, strength and development
Agood source of iron
Ragi helps to reduce anaemia and its impact in humans as it is a good source of iron. Iron is crucial for proper oxygen delivery to cells by hemoglobin of our blood.
A good source of essential amino acids
Ragi contains essential amino acids tryptophan and methionine. Tryptophan is crucial in the formation of neurotransmitters and helps to improve brain function and maintain mood in a good condition. Tryptophan is necessary for formation of serotonin, melatonin and niacin. These control mood and sleep quality in human beings.
Tryptophan is a precursor in the formation of neurotransmitter seratonine. This neurotransmitter helps to curb appetite and reduce stress induced eating. So tryptophan of fingermillets has crucial rule in preventing obesity related to stress. Also it ensures happy mood helping seratonine production.
Methionine amino acid present in ragi helps to eliminate fat, support liver health and is good for skin and hair.
Antioxidants -prevents organ diseases&premature ageing
Ragi has several antioxidants which prevents oxidative stress induced by free radicals. Oxidative stress being an important link to processes leading to premature ageing. Finger millet antioxidants help to prevent premature ageing resulting from oxidative stress.
Methionine amino acid in ragi also boost skin health.
Free radical damages also cause several organ diseases. The antioxidants protect vital organs from the attack of free radicals .
Gluten free food
It is an excellent food for people having gluten sensitivity such as celiac disease. Ragi or finger millet is totally gluten free and rich in nutrients
Research studies on finger millets
A study conducted in 2010 by Shobana et al has substantiated the hypoglycaemic, hypocholesterolaemic properties. It also has illustrated the property of finger millets in protecting kidneys [1]
Diabetic patients are susceptible to oxidative stress by free radicals. The free radical types reactive oxygen species cause peroxidation of membrane lipids, protein glycation, and health complications. Antioxidants inhibit glycation by scavenging reactive oxygen species. Hegde et al. (2002) studied the role of polyphenol antioxidants of finger millet in this glycation inhibition effect. The study substantiated the antidiabetic properties.
How to include ragi or finger millet in your diet?
Mount Kailash, the sacred mountain peak [6,638 m] located in Tibet’s Ngari Prefecture is a world-famous pilgrim centre of Himalayas, revered by believers of Hinduism, Jainism, Buddhism and Bon followers. It is visited for circumambulation of the mountain and ritualistic bath in nearby lake Manasarovar by thousands of people every year.
Kailash -The unclimbed sacred mountain
Mount Kailash with its snow cladded peaks, worshipped as the centre of universe amazes the world for millions of years as a serene destination where devotees experience the fulfilment of soul’s journey.
This unclimbed sacred mountain is located in Tibet in the western Trans Himalayas near Manasarovar Lake and Rakshastal. It is regarded as a symbol of spirituality and sacredness for Hinduism, Buddhism, Jainism and Bon religion of Tibet.
Mount Kailash [6638m] located in Tibet’s Ngari Prefecture is revered by Bon followers as a divine abode and the center of the universe. It is located near Lakes Manasarovar and Rakshastal.
The word ‘Kailash’ is derived from sanskrit kailasa or kelasa which means crystal. Pilgrims from China, India, Nepal, and other countries visit mount Kailash for a circumambulation of the universe. Each circumambulation is a representation of fulfilling a life-death cycle.
On the way to mount Kailash one can see numerous stupas, flag poles, Buddhist monasteries and praying stations. Many of the ancient cultural artifacts were vandalized during the Cultural Revolution of China from 1966 to 1976.
The vestiges of the artifacts visible on both sides, on your journey in quest of divine power of Kailash, may tell you the stories of civilizations and cultures of bygone era sleeping in this land.
Manasarovar lake has been considered holy since time immemorial and Hindus take a ritual bath in the Manasarovar before doing circumambulation of mount Kailash. Manasarovar is the highest freshwater lake in the world.
According to Skanda Purana scripts “There are no mountains like the Himalaya, for in them are Kailas and Manasarovar. As the dew is dried up by the morning Sun, so are the sins of mankind dried up by the sight of the Himalaya
In Tibet, the mount Kailash is also known as Gang Rinpoche which means “snow jewel mountain”. Tibetan Buddhists call kailash as Kangri Rinpoche which means ‘Precious Snow Mountain’.
According to Tibetan religious texts of Bons Mount Kailash is known by several names such as Water’s Flower, Mountain of Sea Water, Nine Stacked Swastikas Mountain.
Till date Kailash Mountain peak remains unclimbed and climbing the mountain is prohibited by law due to its religious significance
Mount Kailash through the veil of myths &legends;
According to Hindu puranas and mythology texts Kailash is the centre of Universe, the home of Lord Shiva and goddess Parvati and their children. The mountain has been referred as mount Meru in Hindu scriptures and texts. Mount Meru represents stairway to heaven, where the devas reside.
The Vishnu Purana states that it lies in the centre of the world surrounded by six mountain ranges similar to a lotus, one of which is the Himalayas.
Kailash is intricately woven with the Jainism also as the first leader of Jains got enlightenment in this mountain. According to Jain scriptures, Rishabhadeva, the first Tirthankar of Jainism attained moksha (liberation) on Mount Kailash. Later Rishabhadeva’s son emperor Bharata Chakravartin had constructed three stupas and twenty-four shrines of the 24 tirthankaras in the region. He also performed a fortnight of worship termed Mahamaga and attained salvation from Kailash.
Buddhists believe that Mount Kailash is the navel of the universe. Buddhist texts describe Mount Kailash (Kailasa) as the mythological Mount Meru. Kailash is central to its cosmology, and a major pilgrimage site for some Buddhist traditions. Kailash and Manasarovar are considered as fatherly and motherly symbols in Buddhist tradition. Many destinations in the region are associated with Padmasambhava, the pioneer of Tantric Buddhism in Tibet in the 8th century CE.
Tibetan Buddhist pilgrims often chant Om mani padme hum (jewel in the lotus) and sing nyelu songs while crossing the Dolma La pass which are believe to proclaim a fraternity amongst all pilgrims who cross paths on a Kailash pilgrimage. Hinduism, Jainism, Buddhism, Bon followers converge as one entity of faith in the centre of the universe at mount Kailash.
Mount kailash is of supreme reverence for believers of Bon religion of Tibet also. For the Bons, the mountain is the abode of sky goddess Sipaimen and the mountain was the centre of the ancient Bon empire of Zhang Zhung. The followers of Bon religion of Tibet believe that the mountain is the abode of the sky goddess Sipaimen.
Geographical location
Mount Kailash is located in Ngari Prefecture, Tibet the Autonomous Region of China.
It is situated in the Gangdise Shan (also known as Kailash Range) of the Transhimalaya, in the western part of the Tibetan Plateau. The Mount Kailash peak is at an elevation of 6,638 m.
A few culturally significant rivers take origin from the western Gangdise Mountains and they include the Yarlung Tsangpo (which later becomes the Brahmaputra), the Indus, the Sutlej and the Ghaghara, a tributary of the Ganges. All these major rivers arise within a 60 km stretch in the region.
Mount Kailash is located on the banks of Manasarovar and Rakshastal lakes. Spread over an area of 320 km2.
Geology of mount Kailash
The geological analysis may show that mount kailash is a metasedimentary roof pendant supported by a base of granite. The collision of India and Asia resulted in folding, faulting, and heating of sedimentary basins. The area is a “roof pendant” or uplifted block of rock where deep crustal rocks (granites) and ocean-floor sediments (sedimentary rocks) are now exposed together at high altitudes.
The Indus headwaters area is typified by wide-scale faulting of metamorphosed late-Cretaceous to mid-Cenozoic sedimentary rocks interspersed with igneous Cenozoic granitic rocks. The headwaters are situated along the Indus-Tsangpo Suture Zone (ITSZ), where the Indian Plate collided with the Eurasian Plate. The igneous rocks are formed by the cooling of magma (molten rock) deep within the Earth’s crust during the Cenozoic era.
The Cenozoic rocks represent offshore marine limestones deposited before subduction of the Tethys oceanic crust.
Climate in the mount Kailash region
In summer the weather is fairly dry and during April to June the day time temperatures are in the range 5 to 17 °C (41 to 63 °F) and night time temperatures of 0 to 6 °C (32 to 43 °F). The region is cool even in summer.
But in the winter starting from October the temperature falls down to the freezing point ranging from −4 to 0 °C (25 to 32 °F) and further lower in the night reaching up to −20 °C (−4 °F). January is the coolest month and is covered with snow and glaciers in the Trans Himalayan region.
Monsoon rain begins from the end of June to August accompanied by freezing cold winds.
The temperature and weather of Trans Himalayas and mount Kailash are transforming under the impact of global warming as in other part of the globe. The rising temperature poses devastating impact on
The retreating glaciers and thawing of the permafrost in the Tibet region may have impact on water resources.
Furthermore, population explosion, pollution and tourism have adversely impacted the fragile ecosystem around Mount Kailash.
Pilgrimage to the sacred abode of Shiva – Kailash
It is unclear in the history when mount Kailash rose to the status of a sacred destination for pilgrimage. In the Indian subcontinent the sacred linking of landforms with divinity is evident since antiquity. In the Himalayan region crossing the borders also this tradition of sacred linking of myths is evident. Mount Kailash and other temples, monasteries in the valley testify for that.
Mount Kailash is revered as the abode of Hindu lord Shiva and by other religious sects as center of the universe.
The pilgrimage to mount Kailash involves trekking towards Lake Manasarovar and a circumambulation of Mount Kailash. The path around Mount Kailash is 53 km long. There are many stupas, flag poles, Buddhist monasteries and praying stations along the route.
The circumambulation usually begins and ends at Darchen, a small outpost located at an elevation of 4,670 m.
Each circumambulation of mount Kailash is symbolic of a fulfilled a life-death cycle.
Hindus take a ritual bath in the Manasarovar before doing circumambulation. The circumambulation is made in a clockwise direction by Hindus, Buddhists, and Jains, while Bonpos circumambulate the mountain in a counterclockwise direction. But setting foot on the slopes of the mountain or attempting to climb it is forbidden by law due to the religious significance of the mountain.
Religious pilgrimages to Mount Kailas and Manasarovar were allowed by China after its occupation of Tibet in 1950-51.
While pilgrimage from India was guaranteed by the 1954 Sino-Indian Agreement, access was restricted after the subsequent 1959 Tibetan uprising and the borders were closed after the Sino-Indian War in 1962.
After a pause of around two decades pilgrimage from India to Mount Kailash was resumed in 1981 after an agreement between the governments of India and China.
Later in 2020 the pandemic covid shut the route to mount Kailash and Manasarovar for around three successive years.
The route was re-opened in 2023 with new regulations.
How can you make a pilgrimage to mount kailash? [Kailash manasarovar yatra]
The pilgrimage or journey to mount Kailash is facilitated by Govt of India since 2015. The pilgrim tourists may have to apply in advance to the Ministry of External Affairs and specific number of passes will be issued to them and preference given to those who are visiting for the first time visitors.
In India, the applications are to be submitted for Kailash manasarovar yatra from June and September.
Pilgrims from India travel through two routes : with border crossings at Lipu Lekh pass in Uttarakhand and the Nathu La pass in Sikkim.
Visit mount Kailash from Nepal
Since 2015, the pilgrimage from Nepal is conducted through the Humla district in northwestern Nepal. Mount Kailash is visible from the Lapcha La pass above the Limi valley also.
Another route exists through the crossing at Rasuwa-Gyirong. Pilgrims could reach Lhasa by air before the journey to Lake Manasarovar.
The pilgrimage to mount Kailash involves trekking towards Lake Manasarovar and a circumambulation of Mount Kailash. The path around Mount Kailash is 53 km long.
The circumambulation usually begins and ends at Darchen, a small outpost located at an elevation of 4,670 m.
Trekking around the mountain can be made on foot with the help of a pony or domestic yak. The circumambulation takes three days on average with the first day trek from Darchen to Dirapuk gompa for about 14 km. The journey is resumed from Dirpauk to Zutulphuk via the Drolma pass for 19 km on the second day and the final day trekking back to Darchen .
The mystery of unclimbed mountain.
Mount Kailash had amazed many travellers on expeditions in the past centuries. In the beginning there were attempts by some trekking enthusiasts to climb the mountain. But adverse weather, snow fall paused hindrances and they abandoned the idea of trekking on the mountain. Later due to the growing religious significance and sacredness assigned by believers to the mountain, attempts to climb mount Kailash is forbidden by law.
According to a study from Rice university scientists, the dye free molecular atlas of brain of Alzheimer’s patients uncovers a new metabolic change across the brain beyond the amyloid plaque accumulation. It indicates a whole brain metabolic disruption beyond the amyloid protein deposits.
Rice University scientists have compiled a fresh and innovative perspective in the pathological study of Alzheimer’s brain tissues. They have created first comprehensive, label free molecular atlas of the Alzheimer’s brain in an animal model.
All over the world Alzheimer’s claims more lives in the recent decades and its incidence is spiking every year. Till date amyloid plaque deposition is considered as the major cause of the disease and still medical neuro-science has not made great progress in the management of Alzheimer’s and dementia in general.
This study throws light into the fact that metabolic disruption affects brain cells and further research in this regard may help to formulate new strategies to address the onset as well as the progress of Alzheimer’s disease.
Currently, Alzheimer’s is classified among the major diseases causing dementia or loss of memory and eventual progress to nerve degeneration to a wider area of brain incapacitating the patient to lead a normal life on both mental and physical levels.
Previous pathological overview about Alzheimer’s disease
Alzheimer’s disease is a progressive neurodegenerative disorder defined pathologically by the accumulation of extracellular amyloid-beta plaques and intracellular neurofibrillary tangles (NFTs) of hyperphosphorylated tau protein.
Amyloid plaque accumulation happens through the abnormal cleavage of Amyloid Precursor Protein (APP) by beta- and gamma-secretase enzymes. Genetic mutations play key role. Early-onset Alzheimer’s is often caused by mutations in APPPSEN1, or PSEN2 genes. Also, the brain’s inability to remove the amyloid, often due to impaired proteostasis (protein degradation) adds to the pathological change.
Moreover, reduced blood flow, chronic inflammation, and hypoxia (low oxygen) can trigger amyloid plaque production leading to Alzheimer’s disease.
The amyloid proteins disrupt cell-to-cell communication and trigger immune responses (microglial activation). Microglia and astrocytes become activated by protein accumulation, releasing inflammatory cytokines that exacerbate damage.
Oxidative Stress & Mitochondrial Dysfunction exacerbate the crisis. Increased oxidative stress and damage to cellular mitochondria can accelerate neuronal decline.
Tau protein, which normally stabilizes microtubules in neurons, becomes hyperphosphorylated, changes shape, and aggregates into paired helical filaments (tangles). This causes the internal transport system to collapse, leading to neuronal dysfunction and death
Alzheimer’s is is characterized by significant synapse loss and neuron death, primarily affecting the hippocampus and entorhinal cortex, leading to severe brain shrinkage (atrophy).
This study at Rice university gives a deeper outlook towards the emergence and progress of Alzheimer’s disease. Although this study is in the incipient stage and further extensive research is needed to unravel the entire mechanism of metabolic disruption, the study provides new evidence in the pathology of Alzheimer’s disease.
Research method
The scientists of Rice university used an advanced light-based imaging method combined with machine learning, the team examined brain tissue from both healthy and Alzheimer’s affected animals. Their results, published in ACS Applied Materials and Interfaces, reveal that chemical changes linked to Alzheimer’s are not confined to amyloid plaques. Instead, these alterations appear throughout the brain in uneven and complex patterns.
The researchers scanned whole brains slice by slice, compiling thousands of overlapping measurements to build high resolution molecular maps of both healthy and diseased tissue. The imaging process generated large amounts of data, which was analyzed using machine learning. Later they resorted to supervised machine learning, training models to distinguish between Alzheimer’s and non-Alzheimer’s samples. This was a crucial step that aided in determining how different brain regions reflected Alzheimer’s related chemistry.
Research outcome by Rice university
The research team found that the changes caused by Alzheimer’s disease are not spread evenly across the brain. Some areas showed strong chemical changes, while others were less affected. This uneven pattern elucidates clearly about the gradual onset of symptoms in Alzheimer’s disease and why treatments that focus on only one problem have had limited success.
Beyond amyloid plaque accumulation, the study could throw light into the broader metabolic differences between healthy and Alzheimer’s brains.
Levels of cholesterol and glycogen varied across brain regions, with the most dramatic contrasts appearing in areas responsible for memory, specifically in the hippocampus and cortex.
Cholesterol has crucial role in maintaining brain cell structure, and glycogen serves as a local energy reserve.
In a nutshell, this research study offers a more comprehensive view of the disease and opens up new avenues for research both at pathological, investigational and pharmaceutical realms.
Delving deeper into metabolic disruption from other research studies
The findings unveiled include:
Reduced glucose uptake by brain cells
In alzheimer’s disease significantly reduced cerebral glucose metabolism, particularly in regions like the hippocampus has been detected. Neurons struggle to take up and utilize glucose, leading to a state of “intracellular starvation”.
Mitochondrial Dysfunction & ATP Failure
Also,dysfunction in the Tricarboxylic Acid (TCA) cycle, specifically a decrease in ketoglutarate dehydrogenase complex activity.
Reduced metabolic efficiency causes chronic oxidative stress, which damages brain cells. Microglia cells fail to clear debris and neuroinflammation follows.
Lipid Metabolism Dysregulation and lipid accumulation which triggers neurodegeneration.
The Alzheimer’s brain exhibits insulin/IGF resistance, which impairs neuronal glucose transport and worsens energy metabolism.
Signaling Pathway Disruptions: Dysregulation of the AMPK signaling pathway is closely linked to this impaired energy metabolism.
Conclusion:
I think the new information pertaining to the metabolic dysfunction and oxidative stress may give a new perspective to Alzheimer’s prophylaxis [ prevention], intervention and screening with more metabolic panel analysis.
written by dr sanjana p souparnika
Refernce
Machine Learning-Enhanced Hyperspectral Raman Imaging for Label-Free Molecular Atlas of Alzheimer’s Brain. ACS Applied Materials, 2025; DOI: 10.1021/acsami.5c22623
Brain Metabolic Alterations in Alzheimer’s Disease
Carlos G. Ardanaz Department of Pharmacology and Toxicology, University of Navarra, 31008 Pamplona, Spain https://www.mdpi.com/1422-0067/23/7/3785
The Himalayan orogeny or mountain formation is an ongoing process began from Cenozoic era from collision of tectonic plates and it had profound impact on the climate and ecosystem of the region.
Himalayas – the evolution
The Himalayan orogeny is a complex process of mountain building that happened through millions of years and is still ongoing. This article by dr sanjana p souparnika is an in-depth study of the evolution of Himalayas, the majestic mountain ranges over the centuries.
The word “orogeny” is derived from Greek and it means “mountain creation”. Orogeny is the primary geological process of mountain building happening through the collision of tectonic plates on the earth’s crust at convergent margins. This collision leads to intense folding, faulting, and crustal thickening processes. It lifts, deforms, and metamorphoses crustal material to create huge mountain ranges like the Himalayas. The Himalayas were formed around 50-100 million years ago in the Cenozoic era.
Himalayan orogeny deciphers the evolution of species
The formation of Himalayas began roughly 50–70 million years ago and the Himalayan stratigraphic study of rocks may decipher plate tectonic movements in the geological time scale along with changes in climate and biodiversity in the region around Himalayas. This can throw light into the history of evolution of earth & its ecosystems over billions of years.
The collision of the Indian and Eurasian continental plates paved way for the Himalayan mountain building and still it is ongoing. This collision vanished the Tethys ocean[ an ancient ocean] resulting in intense folding, faulting, and crustal thickening, ultimately forming the Himalayas.
The Cenozoic Era is the current and most recent geological era, spanning from 66 million years ago to the present day. It is also known as the “Age of Mammals”. We must remember that only 2.6 million years ago humans appeared on the surface of earth from hominids through the evolutionary process. The Homo Sapiens emerged precisely in the quaternary period of coenozic era, in the Pleistocene epoch around 300,000 years ago. In that sense, Himalayas being the youngest mountain ranges formed in the Cenozoic era has profoundly influenced the climate and ecosystems and emergence of human species.
Himalayan rock stratigraphic studies unveil the influence of mountain ranges in the evolution of human species. The rapid uplift of Himalayan mountain ranges as a result of collision of tectonic plates created new ecological niches. Ecological niches are specific environmental requirement of a species within an ecosystem such as habitat, food sources etc. that help survival and reproduction. These niches acted as a “species pumps” that instigated significant evolutionary changes through diversification, and vicariance of Asian fauna and flora.
When an ecological niche is empty with no living organisms, particularly after a new landform creation or extinction, it acts as a “pump” that attracts new species into it. The niches, allowing for the evolution of specialized, endemic species.
However, it is to be noted that, according to the competitive exclusion principle, two species with identical niches cannot coexist; one species may compete with the other, eventually leading to extinction. Nevertheless, nearly identical species clusters may co-occur sometimes.
In short When niches are differentiated, they reduce competition between species and fosters coexistence of similar species.
Himalayan mountain uplift enhanced biodiversity
The orogeny of Himalayas has immensely impacted the biodiversity through intense topographic and climatic changes.
Himalayas created diverse habitats, stimulating diversification and rapid evolution of species of fauna and flora. Diversification is the evolutionary process where species adapt to fill specific roles in an ecosystem, reducing competition and increasing biodiversity.
The newly formed mountain ranges created physical barriers, fragmenting populations and leading toallopatric speciation through vicariance. vicariance denotes a scenario where a species is divided by a geographical barrier may adapt to slightly different environmental conditions. The passive splitting of a species’ range, often due to geological changes such as mountain uplift, continental drift or climatic changes lead to vicariance. This process has crucial role in allopatric speciation. Here the physical isolation of the species in a new ecological niche leads to genetic and phenotypic divergence. Himalayan niches thus grow as great biodiversity spots.
The uplift of Himalayan ranges intensified the South Asian Monsoon, which had impacted the regional climate and determined the expansion or contraction of habitats facilitating species movement and adaptation. The sudden uplift of mountains leads to environmental shifts either species adapting to the terrains or becoming extinct.
Himalayas- phases of orogeny
Himalayan mountain building phases
The Himalayan mountain range and Tibetan plateau have been formed from the collision between the Indian Plate and Eurasian Plate which happened around 40 and 50 million years ago. The tectonic plate movement and orogeny is still ongoing moving the plates towards north every year slightly.
The Himalayas are denoted as the youngest mountain chain in the world. Himalayan mountains have come out of the Tethys Sea and that the uplift has taken place in different phases.
During Permian Period (250) million years ago, there was a supercontinent known as Pangaea. Its northern part included present-day North America and Eurasia (Europe and Asia) which is called as Laurasia. The southern part of Pangaea consisted of present-day South America, Africa, South India, Australia, and Antarctica and together it was called Gondwanaland.
Between Laurasia and Gondwanaland,existed a long, narrow, and shallow sea known as the Tethys Sea with several tributaries of rivers flowing into it. Sediments from these rivers flowed in and deposited on the floor of the Tethys Sea.
Then the powerful compression due to the northward movement of the Indian Plate compressed the sediments of the sea bed. This resulted in the folding of sediments. As the Indian plate began plunging beneath the Eurasian plate, these sediments were further folded and uplifted resulting in the formation of Himalayas. Later the folded sediments, underwent weathering and erosional activity which sculpted it as the present-day Himalayas.
The genesis of Indo-Gangetic plain was due to the consolidation of alluvium brought down by the rivers flowing from the Himalayas.
Still the summit of Mount Everest is made of marine limestone from this ancient ocean tethys. Tibetan plateau was formed due to up thrusting of the southern block of the Eurasian Plate.
The movement of tectonic plate is an ongoing process happening even today. India is moving northwards at the rate of about five cm per year and crashing into the remaining part of Asia.
The curved shape of the Himalayas convex to the south is because of the maximum force occurred at two ends of the Indian Peninsula during its northward drift.
The orogeny of Himalayas into the current landform happened through 6 phases.
6 phases involved in the formation of Himalayas
Phase 1 – 100 million years ago
Phase 2 – 71 million years ago
Phase 3 – The Drass volcanic arc
Phase 4 – Greater Himalayas were raised
Phase 5 – Rise of lesser Himalayas
Phase 6 – Rise of the Shiwalik ranges
Phase 1
The first phase of formation of Himalayas began 100 million years ago During Cretaceous Period, around 100 million years ago, the Indian plate was located b/w 10 ⁰ S – 40 ⁰ S, over the reunion hotspot. The movement of the plate gathered its mass velocity as it was closer to the equator (14cm/yr) and compression of sediment bed of the Tethys sea started towards the end of the Paleocene.
Phase 2
The second phase of Himalayan orogeny began around 71 million years ago as the plate with Gondwana land drifted towards North East and the rigid Northwestern ridge composed of the Aravalli series collided with Eurasia.
The line of collision b/w the Tibetan Plateau and the Indian Plate is called Indus–Tsangpo Suture Zone which is a compressional tectonic fault line.
As the plate began to subduct, crustal doubling below Tibet raised them into a high plateau with a thickness of around 60km
Along the southern front of the Indus-Tsangpo Suture Zone, the Murree Foredeep was formed and further south, the Shiwalik foredeep was created.
Phase 3 – The Drass volcanic arc
During Oligocene period of Cenozoic era, the Drass volcanic area was formed and in the Tethys crust, a series of volcanic eruptions took place. It is situated in the Indus suture zone as an island arc on Neo- Tethys Ocean crust during cretaceous period[ 84-125 million years ago]
The plate has started anti-clock rotation and Drass became the Pivotal Axis. Thus, in the western part, pressure and compression were gradually released but towards the East, compression of Tethyan sediments has started which marks the beginning of the rising of Tethyan Himalayas. As the Indian plate pushed north 71-50 million years ago the sedimentary stack was thrust southward.The Tethys Himalayas originated from the sedimentary basin underwent folding and transformation during the period of compression.
Phase 4 – Greater Himalayas were raised.
The continuous rotation and greater compression created a major thrust in the sediments of Murree foredeep and greater Himalayas were raised about 30-35 million years ago (Oligocene to Eocene period]. The compressional thrust line is known as the Main Central Thrust (MCT). It is a 30-km-thick, medium- to high-grade metamorphic sequence of metasedimentary rocks which are interlocked by granites of Ordovician and early Miocene age.
However, majority of the meta sediments of this area of mountain ranges are of late Proterozoic to early Cambrian age.
The metasediments represent the metamorphic equivalents of the sedimentary series forming the base of the overlying “Tethys Himalaya“.
Phase 5 – Rise of lesser Himalayas
The sediments were being deposited in the Shiwalik foredeep and further movement in the plate formed the lesser Himalayas during the Miocene (15-20 million years ago.)
MCT separates greater and lesser Himalayas and the compressional thrust line along which the lesser Himalayas were lifted is known as Boundary Thrust/Fault (MBT of MBF) line.
Phase 6 – Rise of the Shiwalik ranges
In the Shiwalik foredeep, sedimentation by the Himalayan rivers formed the molasse material. It forms the southern foothills of the Himalayan Range and is essentially composed of Miocene to Pleistocene molassic sediments derived from the erosion of the Himalaya.
The partial feeding of the Shiwalik foredeep along the Himalayan Frontal Fault (HFF) led to the rise of the Shiwalik ranges which represent partially folded sedimentary range.
These molasse deposits, known as the “Murree and Sivaliks Formations”, are internally folded and imbricated.
Tethys Himalaya (TH) – A short narrative about the oldest mountain ranges of Himalayas
Tethys Himalayas represents the ocean to mountain transformation and therefore the fossils of marine organisms are found on its higher peaks with in sedimentary rocks. This region is also referred to as Tibetan zone Himalayas which covers Zanskar range in Kashmir and Spiti basin in Himachal Pradesh extending to south Tibet.
Tethys Himalayan region is located south of Indus Sangpo suture zone and north of Greater Himalayas. It is considered as the oldest parts of Himalayan range system. This zone of Himalayas originated from the seabed sediments of the ancient Tethys ocean [ an ancient ocean which got vanished by tectonic plates collision into huge mountain ranges of Himalayas].
The Tethys Himalaya is an approximately 100-km-wide synclinorium or trough formed by strongly folded and imbricated, weakly metamorphosed sedimentary series. It is 2000km long geological tectonic zone north of the main Himalayan range.
This zone has fossil remnants of northern margin of the Indian subcontinent.
Several nappes [ sheet like body of rocks], known as the “North Himalayan Nappes”, have also been described within the Tethys Himalaya which is a syclinorium of folded poorly metamorphosed fossiliferous marine sedimentary rocks [over 500 million years old].
Tethys mountain ranges give a stratigraphic record ranging from the Upper Proterozoic to the Eocene of fossils preserved within the sediments of the Tethys Himalaya. Stratigraphic analysis of Tethys Himalayan sediments yields important clues about the geological history of the northern continental margin of the Indian sub-continent. This mountain range gives implications about its Gondwanian evolution to its continental collision with Eurasia.
The Himalayas are biodiversity hotspots with exquisite flora &fauna and endangered species of animals & birds that have garnered increased attention from environmental scientists and nature lovers worldwide in recent decades.
“The Himalayas” captivates the minds of the common man, affluent and the ascetic alike due to various reasons. The ethereal beauty of these colossal and magnificent mountain ranges captivates the human spirits, yet its profound, serene vales allure the ascetic. The grandeur of these ethereal mountain ranges captivates all who behold them.
Beyond the aesthetic beauty and tranquility it offers, the Himalayas host a rich array of flora and fauna, including rare medicinal plants currently facing a high risk of extinction.
Generally, the mountains encompass around 25% of the world’s terrestrial biodiversity and nearly half of the world’s recognized biodiversity ‘hotspots’ are present in the mountains.
TheHimalayas – biodiversity & ecosystem
The Himalayan mountain ranges separate the Indian subcontinent from Tibetan plateau. These youngest mountain ranges cover an area of about 595,000 Km2 over 8 countries. The region contains over 10,000 plant species, over 300 mammal species, and 979 bird species, along with endemic flora and fauna.
The Himalayas are home to many rare flowers and Orchids and cushion plants at 6100m height.
Ermania himalayensis, one of the highest altitude flowering plants, is found at 6300 m on the slope. It is a unique small, dense, hair-covered cushion plant on scree slopes, thriving in extreme cold and dry conditions.
Himalaya is home to Freshwater turtles and over1300 bird species. The endangered bird species found in Himalayas include white eared night heron, grey crowned crocias, orange necked patridge.
Himalayas at its extreme altitude variations features diverse ecosystems from subtropical forests to alpine meadows.
It is home to endangered species, including the Snow Leopard, Red Panda, Himalayan Tahr, and Himalayan Monal.
Bengal tigers, Asian elephants, greater one-horned rhinoceros, and wild water buffalo also exist in the lower regions.
The biodiversity of Himalayan region confronts severe threat from climate change, deforestation and, urbanization. The mountain ecosystems are very sensitive to climate change. Climatic conditions may change rapidly with elevation over relatively short horizontal distances, impacting quality &quantity of water resources, vegetation, ecosystems, and socio-economic settings.
The Himalayas- biodiversity hotspot under threat
The Himalayan ranges being a biogeographic region with an exceptional concentration of endemic species of plants & animals facing the threat of extinction from several factors operating in the region,is categorized as one of the prominent” biodiversity hotspots “on the globe.
This huge, awe-inspiring mountain ranges extending over 8 countries, play a pivotal role in regulating the climate of the subcontinent acting as a massive climatic barrier. They are instrumental in blocking freezing, dry air from Central Asia in winter, resulting in a warmer, moderate climate.
It’s a stark, shocking reality that Himalayas are under the threat of biodiversity loss &environmental pollution owing to multiple factors operating in the region.
Himalayan landscapes have been altered, modified, and influenced by a large number of factors including climate change, intensified anthropogenic activities, trade etc. Several studies have reported the altered and modified landscapes, degrading biodiversity, altered plant phenology, and deteriorating ecosystem productivity in the region.
According to research studies on Himalayan biodiversity, the shrinking of the cryosphere, land use for trading & construction activities, vegetation change and loss of biodiversity have adversely affected the ecosystem of the region.
Habitat fragmentation, illegal wildlife trade, and unplanned urban expansion is killing the ecosystem of the Himalayas silently day by day.
Impact of climate change on Himalayan Glaciers
Climate change has deleterious impacts on the mountains and its valleys over the decades, causing gradual loss of biodiversity as well as poor quality of water emanating from the snow cladded mountains. In addition to climate change, several other factors contribute to the ecosystem damage in the Himalayan region.
According to researchers Ren et al as per a study conducted in 2017, the region has experienced significant warming in recent decades, with the annual mean surface temperature increasing at about 0.11 °C per decade from 1901 to 2014.
Annual precipitation trends using Global Land Monthly Precipitation (GLMP) and Global Land Daily (GLDP) data does not show any significant change over time.
The Himalaya is warming at an alarming rate, probably three times higher than the global average. This may cause species to shift to higher elevations.
Thinning & retreat of Himalayan glaciers
The cryosphere is the key component of the Himalayan ecosystem and several studies have documented the extent of climate change on it. The cryosphere encompasses the lakes, rivers, ice, snow cover, glaciers, ice caps, ice sheets, and frozen ground (permafrost) of the region. It is a critical component of the climate system that regulates global temperatures by reflecting solar radiation back into space.
Several studies on Himalayan glaciers point out that the glaciers have retreated, thinned, and lost mass in many regions of the Himalayas.
Decreasing water content in snow cover
Research data also indicates that there is a significant and widespread decrease in the water content of snow cover (Snow Water Equivalent – SWE). This reduction, often referred to as “snow drought,” is driven by rising global temperatures and shifting precipitation patterns from snow to rain.
The Himalayan region is experiencing a critical “snow drought” in the earlier part of the current year 2026 with significantly reduced Snow Water Equivalent (SWE) and shrinking snow cover, particularly between 3,000m and 6,000m elevations.
These factors have direct impact in reducing the amount of water stored over the winter. Water scarcity is the imminent threat challenging the future of the vegetation, flora and fauna of the region.
Permafrost degradation in Himalayan region
Himalayan permafrost is experiencing rapid, unprecedented, and largely irreversible degradation due to global warming.
Permafrost is ground—soil, rock, or sediment—that remains frozen at or below 0°C for at least two consecutive years, with some lasting for thousands of years. The permafrost degradation can have significant implications for regional infrastructure, water security, and risk of hazards.
Studies indicate that a substantial amount of permafrost was lost in the Western Himalayas between the early 2000s and late 2010s, with the climate change associated to global warming.
Recent studies have highlighted that over 60% of the high-altitude areas in specific regions, such as Jammu & Kashmir and Ladakh, are underlain by permafrost, which is now actively degrading and it is unprecedented.
As per global mountain glacier studies, decrease in snowpack water content alters the crucial insulation layer on the ground, causing severe ecological consequences.
Climate change is significantly altering plant phenology in the Himalayas, causing earlier spring leaf emergence, extended growing seasons, and shifted flowering times due to warmer temperatures and reduced snow cover. Rhododendron arboreum, have shown delayed flowering. These alterations in plant phrenology threaten high-altitude biodiversity and ecosystem stability
Impact of climate change Himalayan on biodiversity &water quality
The lowering soil moisture consequent to less snow cover, thinning of glacier and degrading permafrost adversely impact the vegetation of the region. Particularly in spring and summer, it limits water availability for vegetation growth.
Without the insulating snow layer, winter temperatures can cause deeper soil freezing. This results in higher fine root mortality, nutrient loss, and lower microbial activity. It may cause extensive damage to the vegetation of the region.
Less snowpack causes earlier snowmelt, which can trigger earlier, but less productive, plant growth.
Less water storage in snowpack lead to forest water stress and eventually cause higher tree mortality rates. Forest water stress occurs when water loss through transpiration exceeds uptake from the soil, causing severe physiological strain due to drought. Forest water stress leads to loss of a large population of trees in an extensive area.
When snowpack decreases, or when rain-on-snow events increase, it leads to increased soil nutrient leaching. This may cause higher nutrient loads (like phosphorus and nitrogen) being flushed into waterways, degrading water quality.
Reduced SWE [snow water equivalent] is associated with snow draught. This causes less meltwater available in the dry season, leading to lower streamflows and reduced reservoir levels.
With reduction in total water volumes, the concentration of pollutants in remaining water sources can increase, reducing water quality for consumption and poor sustenance of aquatic life.
The Himalayas provide 30–60% of downstream freshwater, rising to 70–90% in some semi-arid and arid environments.
Water supply reduction affects irrigation, leading to lower crop yields and thus scarcity of food resources in the nearest future.
Impact of intensified anthropogenic activities on Himalayas
Ecosystem services and goods offered by mountains are of global significance, as they provide fresh water, biodiversity, mineral resources etc.
Deforestation, habitat fragmentation, overgrazing, and road construction, especially in the Eastern Himalayas cause adverse impacts on the Himalayan ecosystem.
Illegal wildlife trade poses a threat to endangered species. Construction of dams and other illegal encroachment to sensitive zones also destroy the biodiversity and eco system.
TheHimalayas- Biodiversity Conservation Efforts
To the conserve the ecosystem of Himalayan region efforts are being made in a stringent way as the region has been listed among the four biodiversity hotspots in India.
The strategic conservation measures include :
Protected zones:
Implementation of national parks and sanctuaries, such as the, Barsey Rhododendron Sanctuary, where grazing is banned to protect endemic species.
Healthy living implies adoption of certain wise choices in life such as good eating habits, healthy sleep pattern, physical activity, mental wellness fostering habits, stress management.
Healthy living is the adoption of lifestyle practices and habits that may help to reduce diseases and premature death consequent to faulty lifestyle. The rate of morbidities & mortalities spikes every year all over the globe in an alarming scenario. It encompasses curable, incurable, manageable types of morbidities. These accounts &estimates elucidate the relevance of prevention of diseases through healthy living.
When we speak about health it has a wider dimension in the current era and an unprecedented significance as health implies mental and physical health. which is deteriorating in the population due to a myriad of factors.
The World Health Organization (WHO) has already defined health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. However, in this digital world of unbridled urbanization added disease burden from sedentary lifestyles and jetlag emphasises the dire need for adoption of healthy lifestyle practices for everyone.
Health means fulfilling personal abilities, managing life’s stresses, working productively, and contributing to one’s community. Simply health encompasses physical, mental, and social dimensions.
Healthy living habits
Healthy living implies adoption of certain wise choices in life such as good eating habits, healthy sleep pattern, physical activity, mental wellness fostering habits, stress management.
List of habits &practices for healthy living:
Healthy balanced diet [ see the next section of this article]
Stress management
Chronic as well as severe acute stresses are associated with several types of morbidities which can threaten lives. It is very important to manage our day-to-day life stress accumulation. Key strategies for stress management include identifying stressors, setting boundaries, maintaining social connections, and avoiding unhealthy coping mechanisms like excessive alcohol or caffeine. Stress can be alleviated through practices such as meditation, yoga, mind body exercises, physical activity and mindfulness.
Physical exercise & yoga
Adopting physical activity into our life style may provide immense health benefits for our body and mind. It improves physical stamina as well as mental, emotional and cognitive health.
Quit smoking
Smoking is associated with several types of cancers and chronic lung diseases. Quit smoking and stay healthy.
Avoid/reduce alcohol intake
Alcohol in excess amounts cause chronic liver damage and eventually cirrhosis and liver cancers. Alcoholic fatty liver is one of the beginning stages of liver damage from alcoholic consumption. Alcohol also can damage the nervous system also in a serious way.
Meditation
Meditation helps to reduce the impact of stress on your body and mind. It helps to de-clutter your mind from the damages, challenges & difficult circumstances had inflicted on you. It helps to stabilize your parasympathetic nervous system to achieve a calm state of mind.
Good sleep pattern
Sleep has crucial role in regulating your bodily functions and immunity. Loss of sleep or sleep deprivation is associated with several life style diseases. Of late many research studies point to the adverse impact of jetlag. Sleep deprivation may affect cognitive brain functions and memory also. Ensure that you get a sound undisturbed sleep of at least 6-7 hours every day.
Work life balance
It is very important to take adequate rest after strenuous as well as stressful work. Continuous work may fatigue your organs particularly heart and brain. Work stress from overload may deteriorate your mental and intellectual capacities. Ensure that you get adequate rest after arduous tasks. Keep your mind calm with meditation and yoga breathing practices or mind-body exercises.
Mindfulness
Mindfulness in health means being nonjudgmental, having present-moment awareness. It helps to reduce stress, manage chronic disease conditions, and improve mental well-being. Mindfulness helps through calming the nervous system and lowering cortisol. It can alleviate anxiety, depression, insomnia, and high blood pressure. Mindfulness involves meditation, breathing exercises, and mindful eating or walking.
Water
Drink adequate amount of water daily as it is essential for proper functioning of the body and to flush out toxins entering the body.
What is balanced diet?
Food has a great role in the lives of human being both as an ingredient fostering health and improving mood. Oncourse, nutrients in the food is crucial for the functions of human body and their optimum levels determines the mental and physical health of an individual as well as population. However, food with its appealing colour, taste and aroma influence the mood also.
The smell of cooking food and its appearance can stimulate our nervous system and gastrointestinal system and plays a great role in digestion and absorption. This fact has been used in mindful eating concept existed in Indian subcontinent since the Vedic times. Still mindful eating has been given due importance in Ayurvedic system of medicine.
A nutritionally balanced diet should include carbohydrates, proteins, fats, vitamins and minerals in adequate quantities. The quality of the food as well as safety is important in choosing your diet. For example, all carbohydrates are not healthy. Whole grains are the best carbs. Similarly red meat provides protein and iron but its regular consumption may enhance the risk for cancer of intestinal tract and rectum.Healthy proteins are plant proteins, chicken, egg and milk proteins.
Also, all fats are not healthy. Only unsaturated fats are good for health. Saturated fats are unhealthy. eg: vanaspathi ghee.
Balanced diet-What to include in your daily diet for a healthy living?
Healthy living involves cultivating daily habits that improve physical, mental, and social well-being. Among all the points discussed here nutritious healthy balanced diet has more significant role in healthy living. Ensure that following foods are included as a section of your daily diet.
Whole grains
Include more whole grains instead of unhealthy sugar rich carbohydrates in your daily diet. Consume whole grains such as oats, cereals. Consume adequate amount of fibre rich fruits, vegetables, beans,nuts etc. along with wholegrain products daily for healthy living.
Healthy protein rich foods
Healthy proteins are plant proteins, chicken, egg and milk proteins. Consume them in moderate amounts according to your level of physical activity. Proteins are building blocks and important for the formation of enzymes and hormones in human body. Proteins also impart strength & tone to skin and hair.
Green leafy vegetables
Green leafy vegetables are abundant source of antioxidant compounds and several other essential micronutrient vitamins and minerals. These are vital for the growth and maintenance of bodily functions. They also help to boost immunity.
Fruits
Fruits are enriched with vitamins, minerals, fruit sugars, fibers etc. Include moderate number of fruits as a part of your routine food for healthy living.
Nuts & seeds
Nuts are packed with healthy fats, vitamins, minerals, protein and Fibers. In most of the nuts, the saturated fatty acid content is low and nearly half of the total fat content is made up of unsaturated healthy fat.
Major types of edible nuts with high nutritional value are the following:
• Almonds
• Brazil nuts
• Cashew nuts
• Hazelnuts
• Macadamia nuts
• Peanuts
• Pistachios
• Walnuts
Brazil nuts have good amount of healthy polyunsaturated fatty acids. Pine nuts contain linoleic acid and α-linolenic acid. Walnuts are rich in omega-3 fatty acid α-linolenic acid.Moreover, nuts are good source of proteins &dietary fiber. Nuts are enriched with folate vitamin.
Nuts contain antioxidant vitamins (e.g., tocopherols) and phenolic compounds which are free radical scavengers, protecting the body from oxidative stress damage.
Almonds are abundant source of vitamin E, manganese, magnesium, and fiber. Eating a small handful of almonds daily may boost the immune system as well as skin health and glow.
Seeds also contain several important micronutrients.Sunflower seeds are a rich source of vitamin E which is an effective antioxidant against free radicals. Chia seeds are rich source of omega fatty acids which help cognitive brain functions.
All these nutrients rich food constitute” healthy balanced diet” as they support the healthy functioning of the body and mind.
conclusion
For a healthy mind and body incorporating a healthy food and lifestyle practices are crucial. Its benefits are countless and the outcome may be a very productive, creative, physically and mentally fit population. Furthermore, it promotes wellness of mind and body.
Begin your journey towards healthy living today itself!
Cherries are small, sweet and tart reddish to maroon-coloured edible fruits that belong to the genus Prunus and family Rosaceae. It is a delicious & nutritious fruit consumed by all people across the globe irrespective of their age. Cherries provide numerous health benefits due to their antioxidant potential
Cherries are part of various cuisines including salads, desserts, salads etc. There are various species of cherries. Commercially cherries are produced worldwide and they include both sour cherries (Prunus cerasus) and sweet cherries (P. avium). Sour cherries can be frozen or canned and used in the preparation of sauces and pastries, while sweet cherries are eaten afresh or preserved.
The cherries are fruits with a fleshy drupe (stone fruit) that is generally heart-shaped to nearly globular, measures about 2 cm (1 inch) in diameter, and varies in colour from yellow through red to nearly black.
Drupe is a fruit having thin skin, a fleshy body, a hard stone, and an inner seed. Therefore, cherry drupes are often referred to as “stone fruits” due to the presence of a hard stone in the middle.
Major commercial production of cherries occur in Europe and countries of Mediterranean region. It is also produced in America and Australia too.
Historyof the origin of cherries
According to historical data the Greeks were the first Europeans to start cultivating cherries and later the Romans continued to expand its production to far-flung regions.
It is believed that sweet cherries were cultivated during the ancient times in Asia Minor[ Turkey] between the Black and Caspian seas and it spread to Europe through migratory birds consuming the fruits.
It is an amazing fact that the stones of wild cherries have been found in deposits at bronze age settlements of entire Europe. It was Persians and the Romans who brought cherries into Britain many years before the 1st century AD. In Britain, cherry cultivation was promoted by the royals in the sixteenth century, particularly by Henry VIII.
In the American subcontinent, Massachusetts colonists planted the first sour cherry, ‘Kentish Red’, when they migrated to the region.
Nutritional value of cherries
Cherries are nutritious fruits packed with several kinds of nutrients vital to the body.
Sweet cherries contain 82% water, 16% carbohydrates, 1% protein, and negligible amount of fat. It is also enriched with vitamin C. Sour cherries contain more vitamin C and beta carotenes having antioxidant properties. They are good source of fibers also.
Health benefits of cherries
Fruits with low calories
The cherries are highly recommended fruits with relatively low caloric content and can be consumed even by obese people in moderate doses.
Rich source of antioxidants
Cherries contain polyphenols and vitamin C having anti-oxidant properties. Chiefly sweet cherries, are enriched with anthocyanins, quercetin, hydroxycinnamates, potassium, fiber, vitamin C & carotenoids.
Cherries prevent cancers, cardiovascular disease, diabetes, inflammatory diseases, and Alzheimer’s disease most probably due to their high antioxidant activity.
Cyanidin-3-glucoside and cyanidine-3-rutinoside are the major anthocyanins in cherries.
Improves mental health & brain health
Cherries are abundant source of tryphtophan amino acid & neurotransmitter precursors for brain health. The cherries contain tryptophan, serotonin, and melatonin. Tryptophan is the precursor for neurotransmitters controlling mood.
Anti-inflammatory properties
Cherries may reduce the risk of several chronic inflammatory diseases including, arthritis. Polyphenols, melatonin, carotenoids, and vitamins E and C all contribute to the antioxidant and anti-inflammatory properties of cherries.
Helps to achieve sound sleep
Insomnia or sleeplessness is a common problem in this digital era. Research studies state that consumption of cherries may help to improve sleep.
Cherries may improve cognitive function
Some animal and cell culture studies show that cherries improve cognitive function. Further studies are required to confirm the potential to enhance the cognitive function and mental abilities in humans.
Reduces muscle pains
Muscle aches are common after strenuous exercise. Exercise-induced muscle damage may lead to reduced muscle function from mechanical and immune stressors. This stress is mainly due to inflammation and increased oxidative stress. Studies point out that daily consumption of cherries may attenuate inflammatory and oxidative responses to exercise induced muscle damage.
Reduces hypertension
Cherries can also reduce high blood pressure.
Safety &caution
The cherry kernels are toxic as they contain the compound amygdalin. One can reach the the inner kernal part of cherries while chewing or breaking the hard-shelled cherry pits, which contain amygdalin. It is a chemical that releases the toxic compound hydrogen cyanide when ingested.
How to include cherries in your diet?
Cherries are delicious fruits that could be included as part of various types of desserts, salads and smoothies.
Dandruff of scalp is a serious issue affecting the scalp of men and women across the globe. Dandruff is a common scalp disorder with flaky scales and itching of scalp. Sometimes the white flakes falling over shoulders and clothes may lead to low self esteem and depression to the individuals having dandruff.
Dandruff is considered as a non-inflammatory condition of scalp and hair although the precise mechanism causing dandruff is still unclear. Mostly the symptoms of dandruff overlap with that of seborrhoeic dermatitis.
Malassezia is a fungus infection which is often connected with dandruff although it is not regarded as the microbe causing dandruff.
It is an intriguing fact that some steroid medications clearing off dandruff although dandruff is not included in the list of immune mediated diseases.
Dandruff is common among people who are obese and depressed. Therefore, role of hormonal imbalance is a hotly debated topic in connection with dandruff. Emotional stress worsens it.
Dandruff is associated with hair loss also.
What are the causes of dandruff?
The following factors are presumed to contribute to dandruff:
seborrheic dermatitis
overgrowth of a fungus Malassezia
stress
dryness of scalp skin
allergic reactions to some cosmetic products
eczema or psoriasis
Dietary factors
Dandruff & weather conditions
Excessive exposure to sunlight may cause dryness and scaling of the scalp. Dry skin facilitates growth of dandruff.
Cold weather and winter also aggravate it. It can be assumed from these that dandruff shows seasonal fluctuation.
Dandruff &oily scalp
Dandruff is a condition of scalp characterized by increased proliferation of keratinocyte cells. Excess sebum or oil production on scalp may facilitate dirt and impurities to get clogged in the scalp. This may promote the growth of microbes that cause dandruff. Briefly, oily scalp may increase the dandruff risk. However, it has to be noted that everyone with oily scalp is not affected with dandruff.
Oily fat of sebum may help the formation of dandruff to some extent but it is not regarded as the primary cause. Other susceptibility factors of the person may play a major role in dandruff formation.
Dandruff is believed to occur from several other factors such as stress, seasonal changes, fluctuating hormones or excess fungus growth on the scalp etc. The severity of dandruff worsens in winter. In short, oily scalp is more prone to dandruff while other factors also have contributory role in causing dandruff.
Symptoms of dandruff
Dandruff presents as an itchy, scaly scalp and white oily flakes that may fall on the hair or shoulders. It may get worse during the autumn and winter months when the air is very dry.
Individuals having seborrheic dermatitis may have irritated, oily scalp skin and are prone to get dandruff. The skin may appear red, greasy, and covered with flaky white or yellow scales in this condition.
Treatment for dandruff
The American academy of dermatology recommends antidandruff Shampoos and scalp treatment as the solutions for dandruff. Most antidandruff shampoos may have ingredients such as ketoconazole, selenium sulphide,tea tree oil, salicylic acid etc. Different types of shampoos are available in the market. For the best results, always follow the instructions on the shampoo bottle.
Beware of using an anti-dandruff shampoo containing coal tar. Tar shampoo may discolor blonde, grey or white hair, so if you have light-colored hair, you may have to choose a different type of anti -dandruff shampoo.
Tar shampoo also may make your scalp more sensitive to sunlight.
It is advisable to use a conditioner after shampooing your hair. This may help to maintain the moisture content and shine of the hair.
Consult a dermatologist for properly diagnosing your condition and suggest a customized treatment plan.
A dermatologist can suggest a treatment plan based on the underlying causes for dandruff.
Diet to improve scalp health &prevent dandruff
• It is recommended that follow a well-balanced diet to improve scalp health and hair growth.
• Zinc in adequate amounts is important for hair growth and health as it regulates the levels of androgens or male hormones in the body. Any reduction in androgens has been linked to dandruff and also slow hair growth. Consume zinc rich natural foods such as sea foods, some green leafy vegetables, oysters, lobster, baked beans, pumpkin seeds, chickpeas, almonds etc. Do not take supplements without directions from a healthcare provider.
• Omega 3 fatty acids –it helps in managing oil production, regulating inflammation and improving hydration of scalp skin.
• Fruits and vegetables- they contain many antioxidants and anti-inflammatory compounds that can improve scalp skin health.
• Biotin rich foods-egg yolk, salmon, nuts etc. help to improve the health of hair, nails, and skin.
To know in detail about the properties and good effects of each ingredient click on the list given above.
These ingredients have nutrients as well as phytochemicals which can give relief from dandruff if used as topical application on scalp and hair. Among these ingredients Fenu Greek seeds are very effective agents with potential to reduce dandruff and inflammations of scalp.
Olive oil also is anti-inflammatory. Aloe vera gel has unique role in hair smoothening and growth. Aloe Vera is intensely moisturizing to the hair and removes the dryness of hair. It has antibacterial and anti-inflammatory properties. Moreover aloe Vera contains antioxidants also.
Green tea has antioxidant properties. It is anti-inflammatory also. It reduces the UV rays of sun induced damage to hair. Coconut oil is deep penetrating and intensely moisturizes your hair
Hair mask for preventing dandruff
Aloe Vera hair mask
Ingredients
Aloe vera gel 2-4tbsp
Coconut oil 2tbsp
Olive oil 1tbsp
Green tea 1 tbsp
Soaked fenu Greek – 1 tsp
Preparation
Soak Fenu Greek seeds in water overnight and make it a paste grinding in a mixer.
Use either aloe Vera gel bought from market or aloe Vera gel extracted out of the plant.
Mix 2-4 tbsp aloe vera gel [depending on your hair length] with 2tbsp coconut oil and 1tbsp olive oil.
Add green tea solution 1tbsp.
Add all these ingredients mix into the fenu Greek seed paste.
Stir well and apply the mask on your scalp and hair gently. Use a wide toothed comb to spread it all over the length of your hair. Do not rub it on your hair as friction may damage hair roots.
Leave it on your hair for 30 minutes so that the nutritional properties of aloe Vera and oils may nourish the hair well.
After 30 minutes wash with a non-sulphate shampoo or mild herbal shampoo.
Let air dry the hair.
This hair mask may leave your hair soft, shiny and silky
