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  • Almond oil antioxidants to rejuvenate your skin

    Almond oil is an amazing rejuvenating ingredient used since time immemorial for enhancing the glow. Almond oil has been enriched with linoleic acid & vitamin E & antioxidants which accentuate the beauty of your skin.

       Almond oil is yellowish oil extracted from the seeds of the Prunus dulcis tree. It belongs to the family Rosaceae. Almonds are edible seed with great nutritive value. They are abundant source of vitamin E antioxidants.

    Almonds are native to southwestern Asia, and grown primarily in Mediterranean climates. California [U.S.A] is the major producer of almonds in the world [ around 80 percent of the global production].

    There are two varieties of almonds:

    sweet almond (P. dulcis, variety dulcis) and bitter almond (P. dulcis, variety amara). Sweet almonds are the edible type consumed as nuts and used in cooking or as a source of almond oil or almond meal.

    Uses of almond oil

    Almond oil is used for various purposes  :

    • Cosmetic use
    • Food preparation
    • Pharmaceutical use
    • Others

    How does almond oil rejuvenate your skin?

    The ageing skin

    Skin ageing happens through the synergistic activity of intrinsic as well as extrinsic factors. The intrinsic factors include genetics, cellular metabolism, hormone and metabolic processes. The extrinsic factors of ageing include chronic light exposure, pollution, ionizing radiation, chemicals, toxins.

    Apart from the factors leading to normal process of ageing exposure to sun is linked with detrimental effects on skin. UV rays of sun cause premature ageing and it is called photo ageing.

      The premature photoaged skin typically shows a thickened epidermis, mottled discoloration, deep wrinkles, laxity, dullness and roughness. Gradual loss of skin elasticity leads to sagging. Slowing of the epidermal turnover rate and cell cycle lengthening worsens aged look of the skin.

    Severe loss of fibrillin-positive structures as well as a reduced content of collagen type VII lead to wrinkles in sun exposed prematurely ageing skin. The sparse distribution and decrease in collagen content in photoaged skin may be due to increased collagen degradation by various matrix metalloproteinases, serine, and other proteases irrespective of the same collagen production.

    Glycosaminoglycans are among the main dermal skin matrix constituents that help in binding water. In photo-aged skin, these constituents may be associated with abnormal elastotic material and their functions on skin are impaired.

     The total hyaluronic acid level in the dermis of skin that age intrinsically remains stable but epidermal Hyaluronic acid diminishes markedly.

     UV-generated reactive oxygen species (ROS) are causing photo damage to skin. Wrinkling and pigmentation are the main visible changes of photo ageing.

    These factors may act conjointly damaging the skin and overtime the skin appears dull, dry, lusterless and parched.

    The primary goal of any skin anti-aging therapy is to achieve a healthy, smooth, blemish-free, translucent and resilient skin. There are various cosmetic procedures and therapies to rejuvenate the skin and repair it. Here we share the natural methods of rejuvenation of skin and in which the potential of almond oil is discussed.

    The role of antioxidants on skin

    The antioxidants can reduce collagen degradation by reducing the concentration of free radicals in the tissues.

    Antioxidants  act by:

    • directly neutralize free radicals
    •  reduce the peroxide concentrations and repair oxidized membranes
    •  quench iron to decrease ROS production
    •  short-chain free fatty acids and cholesteryl esters neutralize ROS through lipid metabolism

    Almond oil in reducing the impact of ageing

    Almond oil is rich in Vitamin E antioxidants and help to rejuvenate the skin and hair follicles of scalp. It can also remove fizziness of hair. Applying almond oil on your skin and hair everyday may help you get glowing radiant skin and hair.

     The antioxidants in almond oil may remove free radical induced damage to your skin. It nourishes skin deeply removing pigmentation and exfoliating the dead tissues.

    The almond oil contains vitamins E and K that help skin regeneration and maintain its elasticity.

    Almond oil is rich in antioxidants, particularly Vitamin E (α-tocopherol) and phenolic compounds, which protect against oxidative stress, reduce lipid peroxidation and enhance antioxidant enzymes.

    Almond oil has emollient and sclerosant properties and, therefore, has been used to improve complexion and skin tone.

    Almond oil is extensively used in the cosmetic industry, particularly in dry skin creams, anti-wrinkle and anti-aging products.

    Almond oil works as a good moisturizer for your skin and hair. It brings back the supple look of your skin through intense nourishing.

    • Almond oil used in aroma therapy

    Almond oil is one of the best essential oils used in aromatherapy and massage therapy as it helps to remove dryness of skin easily and it helps to rejuvenate body and mind due to its nice aroma.

    Recommendations

    For better results in your anti-ageing journey eat a handful of almonds daily. The nutritive value of almonds is very high as they are enriched with vitamin E and other antioxidants.

    Written by dr sanjana p

    References for further reading

    1. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/almond-oil
    2. https://www.researchgate.net/publication/332957892_Almond_Prunus_dulcis_oil
    3. https://pubmed.ncbi.nlm.nih.gov/20129403/
    4. https://www.databridgemarketresearch.com/reports/global-almond-oil-market#:~:text=Market%20Analysis%20and%20Size&text=Data%20Bridge%20Market%20Research%20analyses,forecast%20period%20of%202022%2D2029.

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  • Conserve your ecosystems to delay species extinction

    Our ecosystems and its sustainability are intricately linked to numerous factors ranging from human activities to climate change which operate conjointly. The conservation of ecosystem is crucial for the existence of mankind and biodiversity in the coming decades as degradation or decline of ecosystem is associated with natural catastrophes which can wipe out numerous species from this earth forever.

    Ecosystem

    To conserve the integrity of our ecosystem fundamentally an understanding about the structure and function of ecosystems is crucial.

    What constitutes an ecosystem?

    An ecosystem is a community of living organisms including plants, animals, microbes which interact with each other and the non-living environment (water, soil, air, sunlight) as a functional unit. An ecosystem is characterized by nutrient cycles and energy flows, and can range in size from a puddle to a forest or ocean. The term “ ecosystem “ was first introduced by British biologist Sir Arthur Tansley in 1935.

    Ecosystem is regarded as the functional unit of ecology which is the study of our environment and its organisms. Ecosystems denote the interactions between living organisms and their environment.

    Ecosystems can be classified in different ways. It can be natural, such as forests, oceans, and grasslands, or human-made, such as agricultural systems and urban areas..

     Over a few decades the idea of “ conservation of ecosystems” is fostered all over the globe due to the increased awareness about its role in disaster risk reduction which is simply denoted as Eco-DRR. Natural disasters of high magnitude as well as man-made catastrophes are potent enough to erase many species including mankind or a part of ecosystem altogether.

    Moreover, human survival is dependent solely on the ecosystem that provide food, water, and other essential resources.

    However, it is a fierce fact that human activities pose great threat to our ecosystem in the form of deforestation, pollution, and overexploitation of natural resources. The long-term sustainability and the preservation of this planet earth for future generations is a task that requires tireless efforts for conservation of ecosystem.

    Geohazards such as earthquakes, volcanic eruptions, landslides, and tsunamis could be the consequences of ecosystem degradation and vice versa can  happen  causing extinction of the ecosystems.

    Ecosystem conservation refers to the protection, management, and restoration of ecosystems, and it focuses on maintaining their structure, function, and the biodiversity they support. This strategic movement is implemented giving emphasis to the interdependence of species and their habitats.

    Ecosystem conservation strategies underscore the establishment of protected areas, habitat restoration, and the integration of biodiversity conservation.

    Types of Ecosystems

    1.Terrestrial Ecosystems:

    Terrestrial ecosystems are those that are found on land, such as forests, grasslands, and deserts.

    Grassland ecosystem is dominated by grasses and herbs.

    Forests include the plants, trees, animals &microorganism. Forests act as a major carbon sink and regulate temperature and climate.

    2.Aquatic Ecosystems: Aquatic ecosystems include sources of water, such as oceans, rivers, and lakes.

    Tundra ecosystem is  the arctic and Antarctic terrains covered with snow.

    3.Urban Ecosystems:

    Urban ecosystems are those man-made urban areas, such as parks, gardens, and green roofs.

    Examples for ecosystems

    • The Amazon rainforest is a natural complex ecosystem that contains a diverse range of plant and animal species. The Amazon rainforest ecosystem is under threat of extinction from deforestation and climate change.
    • The Great Barrier Reef: The Great Barrier Reef is a complex marine ecosystem that includes a diverse range of marine species. The reef is under threat of extinction or degradation  from pollution and climate change.

    Agricultural Systems: Agricultural systems are human-made ecosystems that are used to produce food and other resources. These systems can be managed to promote sustainability and conservation.

    Major issues demanding Ecosystem Management and Conservation

    Habitat Loss:

    Habitat loss caused by human activities such as deforestation and urbanization can endanger the biodiversity of ecosystems in various ways. Deforestation causes massive biodiversity loss through habitat destruction and species extinction.

    Furthermore, it can accelerate climate change releasing stored carbon, reducing CO2 absorption. Deforestation also disrupts water cycles altering rainfall, increasing floods or droughts. It causes severe soil erosion reducing fertility and eventual desertification.

    Pollution:

    Environmental pollution degrades the health of ecosystems.  Air pollution, water pollution, and soil contamination erode the structure of ecosystems. Toxins build up in organisms and become more concentrated up the food chain. This is called bioaccumulation. Heavy metals, pesticides, plastics, and air contaminants (NO3, SO2) bioaccumulate and eventually lead to genetic damage, reproductive failure, and alter the ecosystem resilience.

     Pollutants annihilate organisms either directly or by destroying habitats, cause species extinction.

    Overexploitation of Natural Resources:

    Overexploitation of natural resources cause habitat loss, biodiversity decline, soil erosion, water scarcity and disrupting food webs. For instance, overfishing and mining, undermine the sustainability of ecosystems.

    Invasive Species:

     An invasive species is a non-native organism (plant, animal, microbe) that spreads aggressively in a new environment, causing harm in multiple ways. They outcompeting with native species disrupt the ecological balance. It is a mammoth threat to biodiversity and ecosystem as they can cause extinctions as well as threaten endangered species. To be termed as invasive, they must adapt quickly, reproduce rapidly, and cause significant damage. Eg: kudzu vine, zebra mussels, and lionfish.

    Ecosystem Management and Conservation

    Ecosystem management and conservation involve the following:

    • Understanding Ecosystems:

    Understanding the structure and function of ecosystem involves understanding the interactions between living organisms and their physical and chemical environment.

    • Monitoring Ecosystems:

     Monitoring ecosystems means collecting data on ecosystem structure and function. This data is used to inform management decisions and track changes in ecosystem health.

    • Ecosystem Restoration:

     Ecosystem restoration is the process of restoring degraded ecosystems to their natural state. This process includes reforestation, habitat restoration, and water quality improvement.

    • Sustainable Use:

     Sustainable use of ecosystems involves using natural resources in a way that ensures their long-term sustainability. This can involve activities such as sustainable forestry, fisheries management, and agricultural practices.

    • Policy and Regulation:

     This involves establishing laws and regulations that promote sustainable use and conservation of ecosystems.

    Conclusion

    To sustain on this planet for the generations in the decades and centuries yet to come, we need to conserve our ecosystems from today. Moreover, there is a dire need to mitigate the impact of bioaccumulated toxins in the food chain to survive on this planet at least for the average life span, keeping the quality of life in good state, free from morbidities. To achieve this daunting task a strategic management plan has to be implemented by authorities with participation of common people to preserve the resources and biodiversity with its ecosystem for the posterity.

  • Aloe Vera for enhancing the beauty of your skin

     Aloe Vera is a widely and extensively used ingredient in cosmetic industry since its potential in anti-ageing of the skin is unraveled. Aloe Vera is one of the best natural agents capable of reducing fine lines and wrinkles on the ageing skin. Its potential to intensely hydrate your skin providing a moisturized, supple look makes it the favorite ingredient in many brands of face packs.

     Aloe is a plant that grows in hot, dry climates in subtropics. The scientific name of Aloe vera is Aloe barbadensis miller. It belongs to Asphodelaceae (Liliaceae) family.

    Aloe Vera plant has triangular, fleshy leaves with serrated edges. Its flowers may be yellow tubular and its fruit contain numerous seeds.

    The leaves of Aloe Vera are composed of three layers.  An inner clear gel that contains 99% water and rest is made of glucomannans, amino acids, lipids, sterols and vitamins. The middle layer of latex with the bitter yellow sap contains anthraquinones and glycosides.

    The outer thick layer has protective function and helps to produce carbohydrates and proteins.

    The story of Aloe Vera while flipping through the pages of history.

      Aloe Vera has been used as a cosmetic since antiquity. The ancient Greek scientists had given this plant great importance. The Egyptians considered Aloe Vera as “the plant of immortality.”

       The name Aloe Vera is derived from the Arabic word “Alloeh” meaning “shining bitter substance,” while “vera” in Latin means “true.”

     Aloe Vera has gathered immense popularity since time immemorial as a medicinal plant in Greece, Egypt, India, Mexico, Japan and China for centuries.

     It is a curious and interesting fact that Egyptian queens Nefertiti and Cleopatra used Aloe Vera gel as one of the main ingredients of their regular beauty regimes.

     The Macedonian emperor Alexander the Great, and Italian explorer and navigator Christopher Columbus were aware of its healing properties and used aloe vera to treat wounded soldiers.

    Aloe vera is grown in dry arid regions of India, mostly cultivated in Rajasthan, Andhra Pradesh, Gujarat, Maharashtra, Kerala and Tamil Nadu.

    Nutritive value of Aloe vera

    Aloe Vera is an abundant source of several important vitamins and minerals. It contains vitamin A (beta-carotene), C and E, which are antioxidants. Aloe Vera is also a great source of vitamin B12, folic acid, and choline. Minerals calcium, chromium, copper, selenium, magnesium, manganese, potassium, sodium and zinc are also present in Aloe Vera.

    Aloe Vera has anti-inflammatory properties due to the presence of enzyme Bradykinase. It helps to reduce excessive inflammation when applied to the skin topically.

    Good effects of Aloe Vera on your skin

       Aloe Vera has been a gathering unprecedented significance in the cosmetic industry, as various clinical trials and studies have vividly suggested the potential of aloe Vera as a good moisturizing and hydrating agent for the skin. It is an excellent topical agent having anti-ageing properties and used for enhancing the beauty of skin reducing wrinkles considerably.

     Aloe Vera is used as one of the major ingredients in several natural face packs and hair packs to accentuate the beauty.

     Aloe Vera possesses several properties beneficial to skin &hair.

    • Antioxidant properties

    Aloe Vera is rich in vitamins A (beta-carotene), C and E, which are antioxidants and helps to remove or free radicals causing oxidative stress to your skin.

    • Anti-inflammatory action

    Bradykinase enzyme in aloe Vera helps to reduce excessive inflammation to the skin as a topical agent

    • Antibacterial properties

    Aloe vera is a source of Lupeol, salicylic acid, urea nitrogen, cinnamonic acid, phenols and sulfur. All these have inhibitory action on fungi, bacteria and viruses.

    • Wound healing

    Aloe Vera has polysaccharide compounds which can increase skin fibroblast activity and proliferation, and thus collagen production which may lead to wound healing and repair. Aloe gel not only increases collagen content of the wound but also changes collagen composition (more type III) and increased the degree of collagen cross linking. Due to these properties, aloe Vera gel can boost wound contraction and increased the breaking strength of resulting scar tissue of wound.

     An increased production of hyaluronic acid and dermatan sulfate in the granulation tissue of a healing wound following oral or topical treatment with aloe vera has been reported.

    • Anti-ageing properties

    Aloe Vera also has Glucomannan, a mannose-rich polysaccharide, and gibberellin, a growth hormone which can increase collagen production which gives strength and tightness to your skin preventing wrinkles.

    Furthermore, the antioxidant vitamins A (beta-carotene), C and E protect your skin from free radical mediated injury or oxidative stress.

    • Anti-inflammatory properties

    Bradykinase enzyme in aloe Vera helps to reduce excessive inflammation on skin. Aloe Vera can prevent excessive inflammation on skin tissue as It inhibits the cyclooxygenase pathway and reduces prostaglandin E2 production from arachidonic acid.

     Recently, the novel anti-inflammatory compound called C-glucosyl chromone has been isolated from aloe vera gel extracts.

    • Aloe vera hydrates your skin.

    Aloe Vera improves hydration of your skin and gives moisturized supple look. Mucopolysaccharides in aloe Vera facilitates binding moisture into the skin.

    • Protects against U V radiation damage to skin

    Aloe vera gel as a topical application has a protective effect against radiation damage to the skin. A study shows that following the administration of aloe vera gel, an antioxidant protein, metallothionein, is generated in the skin, which scavenges hydroxyl radicals. It also prevents suppression of superoxide dismutase and glutathione peroxidase in the skin. It reduces the production and release of skin keratinocyte-derived immunosuppressive cytokines such as interleukin-10 (IL-10).

    • Skin diseases are improved by aloe Vera

    Topical use of aloe is promoted for acne, lichen planus (a very itchy rash on the skin or in the mouth), oral submucous fibrosis, burning mouth syndrome, burns, and radiation-induced skin toxicity.

    Is aloe Vera safe for consumption?

    Generally, it is believed that prolonged use of laxative has been linked to increased risk of colorectal cancer. Laxative effect may cause electrolyte imbalances also.  According to the U.S. Food and Drug Administration ruling of 2002 manufacturers need to remove aloe from over-the-counter laxative products because of a lack of safety data. Anthraquinones present in latex are a potent laxative. It increases intestinal water content, stimulates mucus secretion and increases intestinal peristalsis. Aloe Vera preparations in over dose may produce abdominal cramps, diarrhea, red urine, hepatitis, dependency or worsening of constipation. So excessive intake of aloe vera is not recommended.

    However, it’s very safe and effective on skin as an anti-ageing topically applied agent. Those who have allergy to raw aloe vera gel may use synthetic or company made aloe vera gels of various brands.

    Contraindication to consume aloe vera:

    1. The intake of aloe Vera is contraindicated in people having known allergy to plants in the Liliaceae family.

    2. Oral aloe is not recommended during pregnancy as it may stimulate uterine contractions.

    3.It is contraindicated in breastfeeding mothers, as it may sometime causes gastrointestinal upsets to the baby.

    Clinical trials data for benefits of aloe Vera on skin diseases

    Seborrheic dermatitis, psoriasis vulgaris, genital herpes, skin burns, diabetes (type 2), HIV infection, cancer prevention, ulcerative colitis. Pressure ulcers, mucositis, radiation dermatitis, acne vulgaris, lichen planus, frostbite, aphthous stomatitis, and constipation have been benefited by aloe vera gel application as a topical agent.

      Results of studies regarding the role of aloe Vera on wound healing are mixed with some studies reporting positive results while others showing no benefits.

    Written by dr sanjana p

    References for further reading

    1. Anti-inflammatory action: Aloe vera inhibits the cyclooxygenase pathway and reduces prostaglandin E2 production from arachidonic acid. Recently, the novel anti-inflammatory compound called C-glucosyl chromone was isolated from gel extracts. https://pubmed.ncbi.nlm.nih.gov/9579551/
    2. https://www.nccih.nih.gov/health/aloe-vera
    3. The Review on Properties of Aloe Vera in Healing of Cutaneous Wounds  https://pubmed.ncbi.nlm.nih.gov/26090436/
    4. https://pubmed.ncbi.nlm.nih.gov/7920425/
    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/
    6. West DP, Zhu YF. Evaluation of aloe vera gel gloves in the treatment of dry skin associated with occupational exposure. Am J Infect Control. 2003;31:40–2. https://pubmed.ncbi.nlm.nih.gov/12548256/
    7.  Biochem J.1984 Jun 1;220(2):597-600. doi: 10.1042/bj2200597.Hyaluronate is synthesized at plasma membranes.P Prehm https://pubmed.ncbi.nlm.nih.gov/11867195/

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

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

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

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

    Life style modifications to prevent heart attacks

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

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

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

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

    lifestyle changes mustinclude :

    1. Fostering behavioral changes

    Healthy habits to prevent heart diseases

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

    2.Adopting a healthy nutrition plan

    Healthy diet for heart

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

    DASH diet – A comprehensive overview

    DASH – Dietary Approaches to Stop Hypertension.

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

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

       The DASH diet recommends

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

    How to change your daily diet to DASH diet?

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

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

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

    3.   Consume low-fat or skimmed dairy products

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

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

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

    Healthy carbohydrates included under DASH:

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

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

    Green leafy vegetables & fruits recommended in DASH

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

     Fruits:

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

    Protein sources recommended in DASH diet:

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

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

    Healthy fats in DASH diet:

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

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

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

    Minerals- recommended sources in DASH diet:

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

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

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

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

    Benefits of DASH diet in cardiovascular health

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

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

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

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

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

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

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

       DASH diet also reduces the risk of colon cancer

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

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

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

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

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

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

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

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

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

    written by dr sanjana p [ copyright]

    References for further reading

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

  • Indian Gooseberry- health benefits

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

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

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

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

    Nutritional facts

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

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

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

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

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

    Health benefits of Indian gooseberries

    •      Anti-ageing properties

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

    •      Antioxidant properties

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

    • improves digestive health &immunity

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

    •Protects heart and cardiovascular system

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

    •Protects nervous system

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

    • Lowers blood sugar

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

    • Improves hair health

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

    •Anticancer potential

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

    Research updates about Indian gooseberry

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

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

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

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

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

    How to include gooseberry include gooseberries in your daily foods?

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

    •      Jellies

    •      Salad ingredient

    •      Wine

    •      dessert

    •      Jams

    Safety &caution

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

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

    written by dr sanjana p

    References

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

  •  Solutions for preventing Mild cognitive impairment

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

     

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

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

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

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

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

    Some modifiable risk factors & solutions to prevent cognitive impairment

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

     A few factors leading to cognitive impairment are listed here:

    1] Sleep

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

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

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

    • During sleep beta amyloid fibrils are removed by CSF.

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

    • Brain cell damage is repaired during sleep

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

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

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

    • Lack of sleep also affects your linguistic capacity.

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

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

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

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

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

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

       Some brain exercises to improve cognition & memory

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

    Practise the following things to improve cognition:

    • Learning new and complex skills

      Eg: playing instruments, games

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

    conclusion

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

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

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

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

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

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

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

    References

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

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

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

  • Homeopathy & Integrative medicine solutions for ADHD -Attention deficit hyperactivity disorder

    ADHD or attention deficit hyperactivity disorder is a type of neurodevelopmental disorder found in children as well as adults which interfere with work and social life.

    Overview

    The attention deficit hyperactivity disorder may be present since childhood; however, in some people it get manifested explicitly in adulthood or get unnoticed during childhood.

     ADHD is manifested in children in different patterns including inattention, impulsivity and hyperactivity.

    ADHD begins in childhood and progress to adulthood affecting school performance, interaction with society and relationships depending on the grade of the disorder. ADHD may be seen as inattention or inability to focus on a topic or as hyperactivity [ overactivity which is inappropriate to the setting or context], impulsivity [hasty actions without any forethought].

    ADHD may occur in various forms with all these problems in combined form or singly.

    Three different types of ADHD include:

    • Predominantly inattentive form
    • Predominantly hyperactive/impulsive form
    • Combined form

    ADHD in children and adult present in different ways. ADHD may lead to relationship issues, work place problems and oversensitivity to criticism particularly in adults.

    ADHD is often diagnosed in childhood itself; however some forms of ADHD may escape the diagnosis and manifest as problems in adulthood.

    The diagnosis is based on the clinical presentation of the disorder [ the presence of persistent symptoms that have occurred over a period of time and are noticeable over the past six months]. A healthcare provider can diagnose ADHD without much difficulty. The treatment for ADHD is dependent on the manifestation &the grade of the disorder. Modern medical as well as complementary and integrative medicine treatments are available for managing ADHD.

    What are the causes of ADHD?

    Although the exact cause of ADHD is not clear, it has been found that genetics play a prominent role.ADHD runs in families.

    What are the signs & symptoms of ADHD?

    ADHD may be presented in three different ways:

    1. Predominantly inattentive type
    2. Predominantly hyperactive/impulsive type
    3. Combined
    • Predominantly inattentive type

    Attention deficient hyperactive children of this category fail to pay attention to details, to focus on the matters discussed; and often gets complaints of poor attention span while being taught in schools.

    Children with ADHD often makes mistakes in tasks due to poor attention to detail. They forget or fail to do tasks assigned due to their inability to pay attention for long and the restlessness.

    They fail to do homework, chores and can not focus on conversations for a long time. Easily get distracted.

    Sustained focus and mental effort are difficult.

    • Hyperactive /impulsive type

    People having this type of ADHD constantly fidget. They are not able to sit at one place and are bounding with energy. Quite often stamped as talkative. Children often run about in class or in places where it is not appropriate.

    Interfere while discussing a matter, will not allow to complete it. Cuts the conversation or answer a question before the question is completed.

    Difficult to wait patiently for his or her turn.

    While doing any activity or game there will be great disquiet and do things hastily and impulsively without any forethought.

    • Combined type of ADHD

    In this type of ADHD both inattentive and hyperactive symptoms can be found. It is more complex and may impact the social interaction as well as relationships if not appropriately managed right from childhood.

    ADHD symptoms in adults

    Forgetfulness. Poor attention span and inability to focus on tasks for long.Restlessness.

    Easily get distracted. Difficulty in doing some tasks in an organized way.

    Difficulty in completing tasks that need prolonged attention.

    How ADHD is diagnosed?

    Primary level health providers as well as mental health professionals can recognize ADHD and can refer for medical evaluation. Mostly ADHD is diagnosed by clinical evaluation, asking questions to the person, family, care givers etc. Family history   and upbringing environment are also taken into account to evaluate the condition. Some other psychiatric diseases or mental conditions may mimic ADHD. A well-trained mental health provider can differentiate these from ADHD.

    Treatment for ADHD

    ADHD is managed with various strategies depending on the age and grade of the condition. In preschool children medications are not recommended by modern medicine mostly. Parent child interaction therapy is recommended.

    However, in some other higher grade cases medications are advised.

    Depending on the progress or advancement of disease medications or therapy is given.

    In children who do not improve with medications special school education and learning techniques are recommended.

    Homeopathy &Integrative medicine approach

    • Lifestyle modification
    • Diet & nutrition
    • Cognitive behavioral therapy
    • Homeopathic medications

    We provide homeopathic medications after detailed case taking & evaluation of family history, drug history, parental behaviour& approach, environment etc.

    Homeopathy offers various constitutional remedies which are efficacious and safe to use in children as well as adults.

    A few of the homeopathic drugs used for managing ADHD include tuberculinum,tarentula, Lachesis etc. Homeopathic medications are helpful to a large extent in managing emotional and behavioural problems in ADHD people.  Homeopathy may be of help in integration with conventional medicine to relieve the distresses caused by pharmaceuticals and also in establishing emotional control and focus to a certain degree.

    Homeopathic medications are selected with holistic approach integrating physical, mental and emotional characteristics of the individual having ADHD. Homeopathic drugs prescribed by a qualified homeopathic physician may be gentle and safe; also, non addictive.

    Homeopathy can complement conventional medicine treatment well. Although many promising study results are there, extensive and rigorous research is needed in this realm beyond a few case studies.

    What is the advantage of using homeopathic medicine?

    Safe and gentle

    Emotional control and stability

    Improved focus and attention

    Non-addictive remedies

    Mental wellness & lifestyle protocols incorporated by us [ Mediprecision ]also in the treatment strategy tailoring to the individual needs help for improving the quality of life.

    written by dr sanjana p

    image courtesy:

    https://www.freepik.com/search?format=search&last_filter=query&last_value=attention+deficit+hyperactivity&query=attention+deficit+hyperactivity

  • Mediterranean diet for preventing obesity & Life style diseases

     Mediterranean diet is a globally approved diet pattern for preventing and managing obesity & life style diseases and thus for sustaining healthy living.

    Obesity and its associated risks are the growing concern in all age groups globally as it is the root cause of various kinds of life style diseases, hormonal disorders, cancers and depression.

      Obesity is a condition which affects the quality of life and the general health of individuals as well as populations. Obesity is closely linked with diabetes and depression even in children, although genetics also plays a contributory role here. The emerging solution to preserve and sustain the health of the population is to adopt healthy lifestyle practices right from the formative years of life. Adults as well as children need to follow healthy food habits and ways for adequate physical activity to ensure better quality of life and productivity.

    In the journey towards adoption of healthy life practices, diet plays a pivotal role. Everyone is worried about the right diet for their health and clinical conditions. This is quite natural and needs advice of a health care provider or nutritionist, particularly if one is affected with life style diseases such as diabetes, heart attack, stroke and some cancers.

    Hormonal disorders like polycystic ovarian syndrome in females, also has been linked with obesity, insulin resistance and metabolic syndrome. This condition requires vigorous physical exercise as well as dietary modifications for reducing insulin resistance and obesity.

     Mediterranean diet is a globally approved diet pattern for preventing and managing many of the life style diseases and sustain healthy living.

    What is Mediterranean diet?

    It is a diet based on traditional diet patterns. Mediterranean diet follows the dietary patterns of people living in Mediterranean region. The diet gives emphasis to the inclusion of whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices. Olive oil is included as a chief ingredient of most of the recipes in Mediterranean diet, it being a source of healthy fats. Fish, sea food and poultry are also included in this diet. Although not considered as mandatory, red meat and sweet is allowed occasionally.

    History of origin of Mediterranean diet &its spread

    Now, Mediterranean diet is a popular dietary choice among fitness freaks as well as with people concerned about life style diseases globally. However, it is curious to know that for many decades the diet was part of the lives of various tribes existed in the Mediterranean region.

    The Mediterranean region comprises areas of the globe around the Mediterranean Sea, having the Mediterranean climate characterized by rainy winters and dry, hot summers. It encompasses the countries around Mediterranean sea in three continents Africa, Asia, Europe and certain regions of other continents such as California, Chile, Southwestern Australia, and southern South Africa.

    It was around 1950s  that Ancel Keys, an American scientist noticed the fact that incidence of heart diseases is very low among people of Mediterranean region and he focused his research on the dietary habits of people of this region. His study is known as ‘The Seven Countries Study of Cardiovascular Diseases’.

     Later further advanced research studies conducted over the years confirmed that Mediterranean diet & dietary patterns derived from it are not only beneficial in the prevention of cardiovascular diseases, but also in the therapeutic approach of obesity, type 2 diabetes, metabolic syndrome, cancer or neurodegenerative diseases.

    Mediterranean diet includes food ingredients having healthy, monounsaturated fat, which lowers total cholesterol and low-density lipoproteins [bad cholesterol] levels in the human body.

    Nuts and seeds being an integral part of Mediterranean diet provide monounsaturated fat and are good for health if consumed in moderation.

    Th diet includes fish and seafood & legumes which provide proteins, vital minerals, vitamins and omega fatty acids to the body.

    Vegetables and fruits are important part of this diet and serve as effective antioxidants, sources of vitamins and minerals required for vital functions in the body.

    Health benefits of Mediterranean diet

    Mediterranean diet has numerous health benefits, particularly in the prevention of life style diseases.  Of late numerous studies have elucidated its role in sustaining cognitive functions of brain and nervous system.

    Mediterranean diet helps to:

    • Lower the incidence of heart diseases & stroke
    • It helps to maintain optimum weight and prevent obesity
    • It helps to reduce blood glucose levels
    • It lowers blood cholesterol
    • Mediterranean diet helps to reduce hypertension
    • Reduces the risk of development of metabolic syndrome in obese peope. Metabolic syndrome is the triad of  occurrence of high blood pressure, high levels of bad cholesterol and obesity in individuals.
    • Mediterranean diet includes ingredients that support gut microbacteria. It also improves digestive health.
    • The diet also helps in reducing the occurrence of some type of cancers. [ prostate, colon cancers]
    • Improves brain health & cognitive function.
    • Improves longevity
    • Antioxidants in mediterranean diet helps to prevent free radical injury and helps improved skin health.Antioxidants are beneficial in slowing down ageing preventing oxidative stress to skin and vital organs.
    • High fiber content help reduce bad cholesterol improving cardiovascular health and it also reduces the risk for colorectal cancers.

     

    written by dr sanjana p [copyright]

    References

    1.Wright C.M. Biographical notes on Ancel Keys and Salim Yusuf: Origins and significance of the Seven Countries Study and the INTERHEART Study. J. Clin. Lipidol. 2011;5:434–440. PMID: 22108146 DOI: 10.1016/j.jacl.2011.09.003 https://pubmed.ncbi.nlm.nih.gov/22108146/

    2.      Gotsis E., Anagnostis P., Mariolis A., Vlachou A., Katsiki N., Karagiannis A. Health benefits of the Mediterranean Diet: An update of research over the last 5 years. Angiology. 2015;66:304–318. doi: 10.1177/0003319714532169. https://pubmed.ncbi.nlm.nih.gov/23553669/

    3. https://www.sciencedirect.com/topics/earth-and-planetary-sciences/mediterranean-region

    4. https://pmc.ncbi.nlm.nih.gov/articles/PMC12027923/

  • Creative pursuits to boost mental health

     Creativity is an innate trait which can instill contentment and joy to every humanbeing .However, sometimes creative pursuits are recommended by the intellectual community as well as mental wellness professionals to enhance positivity as well as professional talents. It is one of the most significant tools for boosting mental health globally.

     Creative pursuits encompass a wide range of activities that involve imagination, expression, and the development of original ideas. These may range from simple house hold chores like cooking and crafting to vivid artistic performances by professionals.

    Creativity offers a broad horizon to explore and practice. It is curious to know that since time immemorial creative pursuits were part of all civilizations, quite often developed as a part of the social evolution of ancient tribes from hunter gatherers into a society or population.

     In the present era of advanced science and technology too, creative pursuits have indispensable role.  Across the globe, people may be pursuing creativity either instinctively or as an integral part of profession as arts provide you rewards, contentment and joy, elevating the mood towards more positive outlook. Some of you may have adopted creative professions which also provide you wealth & sense of joy while stimulating your cognitive skills as well. 

    Research data about creative pursuits & health benefits

    Do you know the creative mind is more stable, balanced and intellectually keen. Of late numerous neuroscientific research studies have been published focusing on creativity and mental and cognitive health. They point out that engaging in creative pursuits is associated with numerous benefits, including improved mental health, enhanced creativity, and increased opportunities for personal growth and expression. In short, creativity and creative pursuits boost physical, mental and emotional health.

    A few examples of creative pursuits you may incorporate into life:

    Artistic pursuits

    • Performing arts such as acting, singing, dancing etc.
    • Visual arts – drawing, painting, sculpture, pottery, digital arts
    • Creative writing of poems, short stories, fictions, journaling etc.
    • Crafts: Knitting, crocheting, sewing, woodworking, candle-making.

    Other types of hobbies you are pursuing may be considered as creative pursuits if it involves your mental and physical contribution such as:

    • Gardening
    • Photography & editing
    • Home decoration & renovation
    • Learning new languages
    • Cooking experiments
    • Creating video games
    • Playing musical instruments
    • Story scripting and narration
    • blogging

    Apart from the listed pursuits you can add more creative hobbies and ventures into your life and enjoy its positive effects on life. Creativity is the ability to discover innovative and original ideas. It is one of the 10 life skills advocated by the World Health Organization.

    Four-C model of creativity given by Kaufman and Beghetto

    According to this model creativity is classified as:

    • Mini-c model

    It means transformative learning, meaningful interpretations of daily experiences that can make changes in the understanding at the individual level.

    • Little-c model

    This model includes creative actions and thoughts that is out-of-box thinking in anything we do &  it impacts individuals and their zone of influence.

    • Pro-c model

    It includes the creative acts of experts/experiences people learn within an organization, community, or domain or organization, field system of practice. It has impact on the market

    • Big-c model

    This includes eminent creativity of exceptional people that is self-taught, unconventional thinking. This can make profound impact on culture, society and the world.

    Benefits of creative pursuits

    • Psychological or mental health is improved by creativity

    Enhanced  self-efficacy, coping skills and emotional regulation or balanced emotions are achieved by creative people more easily. All creative pursuits orient the mind for positive focus. Purposeful creative involvement promotes well-being.

    • Creativity helps to reduce stress

    Creative pursuits lower stress hormone response and thus help in reducing the impact of stress on your physical and mental health.

    •  Immunity is better in creative & active  people

    Enhanced immune function is another added benefit of creative pursuits

    • Creativity improves social involvement

    Creative pursuits reduce loneliness and isolation, particularly presentation of artistic performances, digital art work etc. These kinds of pursuits are shared with audience and receive feedback also. It enhances social support, and improves social involvement.

    • Adoption of healthy Behaviors

    A focused attempt at creativity fosters healthy habits including increased exercise or physical activity, adoption of healthier behaviors & skills development.

    Creativity as an important way of enhancing and maintaining a sense of well-being. Research studies have recognized that the practice of creative pursuits can be beneficial in influencing positively psychological, physical and social components.

    For example, music as a creative pursuit is associated with numerous health benefits on the brain. A study conducted on children shows that music plays an important role in reading, language, and auditory skill development. Studies have shown structural differences in grey matter and white matter in children who engage in music (especially during early childhood) compared with those who do not.

    Another study shows that in adults with a mental illness, activities such as choir singing, art-making, expressive writing, and group drumming reduce mental distress, depression, and anxiety while simultaneously enhancing individual and social well-being.

    The benefits achieved through creative pursuits of these kinds may be attributed to the modulation of serotonin and other neurotransmitters, a decrease in cortisol and other stress hormones. The creative activities also cause a reduction in inflammatory immune responses.

    Sleep studies on music indicates that music helps to improve sleep quality, sleep efficiency, and time to sleep onset in a way much better than meditation can do.

    Written by Dr Sanjana p Souparnika [ dr sanjana vb]

    Reference

    • Hyde KL, Lerch J, Norton A, Forgeard M, Winner E, Evans AC, et al. Musical training shapes structural brain development. J Neurosci. 2009;29:3019–25. doi: 10.1523/JNEUROSCI.5118-08.2009. https://pubmed.ncbi.nlm.nih.gov/19279238/
    • Cordi MJ, Ackermann S, Rasch B. Effects of relaxing music on healthy sleep. Sci Rep. 2019;9:9079. doi: 10.1038/s41598-019-45608-y. doi: 10.1038/s41598-019-45608-y. https://pubmed.ncbi.nlm.nih.gov/31235748/
    • https://pmc.ncbi.nlm.nih.gov/articles/PMC10911317/