Rheumatoid Arthritis and Functional Medicine

Are you suffering from following symptoms:

  • Swelling and stiffness in joints in the morning that lasts for longer than half an hour.
  • Severe tiredness
  • Pain in joints.
  • Low grade fever
  • Numbness and tingling
  • Redness
  • Decreased range of motion.

These are the early alarming signs of arthritis. Before it is too late and you are overwhelmed with the burning sensation and dull ache ,steroids and its side effects, its time for you to wake up and take the right course of actions.

We have one body and one life. Everything we do it from our birth to our old age has an impact. When the body becomes imbalanced ,due to our poor lifestyle,it becomes irritated and inflamed. The body is on Fire!Our immune system is revved up and no more able to bear the insults. The immune system goes into overdrive and switches from a controlled system into a wild overcharged system that can start hurting itself. It can start attacking its own organs. This inflammation overtime ultimately leads to illness.

There are several different types of arthritisOsteoarthritis(OA) and rheumatoid arthritis(RA) are two of the most common forms. Although RA and OA both affect your joints, they’re very different forms of arthritis.Rheumatoid arthritis, or RA, is an autoimmune and inflammatory disease, which means that your immune system attacks healthy cells in your body by mistake, causing inflammation (painful swelling) in the affected parts of the body. RA mainly attacks the joints, usually many joints at once. OA is primarily a degenerative joint disorder caused by wear and tear on your cartilage.

The root cause of Rheumatoid arthritis :Leaky Gut and inflammation

A lot of people remain skeptical of the theory that arthritis symptoms can be caused or worsened by problems in the gut. Impressive new research led by a team from University College London is suggesting bacterial imbalances in the gut microbiome may play a major role in the development of rheumatoid arthritis.Rheumatoid arthritis is an autoimmune condition, which means it’s caused by the immune system attacking healthy body tissue which cause inflammations and painful swelling in affected parts of the body

The Gut Microbiome

Healthy intestines are naturally permeable, allowing tiny nutrient particles to flow through their lining and enter the bloodstream. Problems arise if the intestinal lining becomes damaged. Gut health play a role in RA.So achieving microbial balance in the gastrointestinal tract could be just what the doctor ordered when it comes to managing RA symptoms.

Leaky gut

A damaged intestinal lining is too permeable, allowing larger, undigested food particles (for example, gluten proteins) and intestinal microbes to escape into the bloodstream.The food particles that leak into the bloodstream are viewed by the immune system as foreign bodies, causing an immune system reaction.

Natural treatment for RA:

Fix your gut health and inflammation to heal arthritis. Try to figure out the root cause of inflammation for reversing the process where it starts: in the gut, in the mouth, from your food, or from the stress response.

  • Anti-inflammatory diet. A healthy plant based diet with lots of fruits and vegetables provides antioxidants, which can help reduce inflammation by eliminating free radicals from the body.
  • Eat whole, unprocessed foods. Make sure to include plenty of “FIBER” from foods like vegetables ,beans, nuts, seeds, and whole grains.
  • Avoid animal products , processed food and excess sugar. A diet rich in red meat, processed foods, saturated fat, and added sugar and salt may aggravate inflammation, which is a characteristic of arthritis.
  • NO! to dairy. Dairy products like milk cause inflammation to your body.
  • Take broad spectrum digestive enzymes food. Foods that contain natural digestive enzymes include pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwifruit and ginger.
  • Stay away from hydrogenated oil and Gluten . These are inflammatory in nature.
  • Get good fat such as coconut oil,desi ghee,Avocado,unprocessed butter, nuts and seeds to reduce inflammation.
  • Take extra omega 3,which help cool inflammation in the gut.
  • Consume food which are higher in sulfur.Sulfur contains something called a form of MSM that reduces joint inflammation and helps rebuilding your tissue. The top food rich in sulfur are -onion, garlic,asparagus ,cabbage , nuts and seeds
  • 15-20 mins of sunbathing
  • Do meditation to release stress.
  • Manage your weight.
  • Get good quality to sleep.
  • Get enough exercise to keep your joint flexible and strengthen muscles around your joints.
  • Use turmeric, black pepper,ginger, herbs and spices to your dishes.

Supplements:

  • Good quality of collagen
  • High quality of fish oil(Mercury free).
  • Turmeric and black pepper concoction. Very powerful anti-inflammatory herb.
  • Cold pressed coconut oil.
  • Borage oil
  • Glucosamine,chondroitin and MSM.
  • Vitamin D .
  • Ashwagandha powder.
  • Evening primrose oil
  • Zinc(10-15 mg)
  • Selenium( Brazil nuts one or two in quantity)

I have written this blog to educate you,to offer you hope for options for healing and to empower you with the knowledge and tools to identify your fires and extinguish them.

Healing is not a simple task….. but it is worthwhile one!

References

http://10-Year Old Rheumatoid Arthritis Gone in 3 Months | Satvic Movement

http://Overcoming Rheumatoid Arthritis With Diet | Dr. Monica Aggarwal

https://www.amazon.in/Body-Fire-Inflammation-Triggers-Chronic/dp/1570673926

Supplements for RA: What to know- WebMD

Healing Arthritis- Susan Blum

https://www.amazon.in/Autoimmune-Solution-Spectrum-Inflammatory-Symptoms-ebook/dp/B00K53D3NI

How To Heal Leaky Gut By Functional Medicine

All disease begins in the gut

Hippocrates

Hippocrates said this more than 2,000 years ago,but we’re only now coming to
understand just how right he was. In fact, many researchers (including myself) believe that supporting intestinal health and restoring the integrity of the gut barrier will be one of the most important goals of medicine in the 21st century.

You would be surprised to know that,you are trillions of micro-organism living in a colony. If they are in harmony, so you are and if they are fucked off , then think who you would be ?! Your body is just a Petri-dish ,where these microorganism survives and thrives.

FIX YOUR GUT HEALTH

“Maybe you are searching among the branches, for what only appears in the roots”- Rumi

There is 500 species and three pounds of bacteria in your gut which helps digest food, regulate hormones, excrete toxins and produce vitamins and other healing compounds. SMARTEST DOCTOR IS YOUR BODY.

Your gut is your “second brain”. Did you know that your gut contains more neurotransmitters than your brain? In fact, the gut has a brain of its own. It is called the “enteric nervous system”Messages constantly travel back and forth between your gut-brain and when those messages are interfered with inflammations caused due to processed foods ,your health will suffer.

Two wolf in your digestive system- Good bacteria and bad/wrong bacteria, whom you feed the most will grow and take the lead of your health. 

Processed foods are the treat for bad bacteria whereas whole unprocessed foods,probiotic,prebiotic,fermented foods are the treat for good bacteria.

Your healthy gut bacterial determines what nutrients are to be absorbed and what toxins ,allergens and microbes are to be thrown out. Your gut has to get rid of all the toxins produced as byproducts of your metabolism, if things get backed up when you are constipated, you will become toxic and your health will suffer.

There are two closely related variables that determine our gut health: the” gut barrier” and the “gut flora”. Let’s discuss each of them in turn.

THE GUT BARRIER: THE GATEKEEPER THAT DECIDE WHAT GETS IN AND WHAT STAYS OUT

Leaky gut, also called “intestinal permeability” or “gut permeability”, is when the tight junctions between the cells that line your small intestine loosen. This allows bacterial fragments and undigested food particles and large protein molecules to enter your bloodstream.Since these proteins don’t belong outside of the gut, the body mounts an immune response and attacks them. Studies show that these attacks play a role in the development of autoimmune diseases like Hashimoto’s,celiac disease,leaky gut,Irritable bowel syndrome(IBS).

In this condition immune cells attack and damage the villi, finger like
projection that stick out from the wall of your digestive tract. The villi are important because they increase the surface area of your intestinal wall which allows you to absorb all the nutrients that your body needs. If your villi are damaged then you don’t absorb nutrients such as protein, fat, vitamins and minerals very well and you become tired, anemic, frequently sick
and lose hair….

Intestinal villi

THE GUT FLORA: A HEALTHY GARDEN NEEDS HEALTHY SOIL

Our gut is home to approximately 100,000,000,000,000 (100 trillion) microorganisms.That’s such a big number our human brains can’t really comprehend it. In fact,you could say that we’re more bacterial than we are human.

Supporting the gut flora with nutrients, herbs and pro drugs such as probiotics or prebiotics is a movement that is now being practiced by practitioners at the cutting edge of medicine.

Your bad/wrong bacteria ,with time ,has potential to make you sick and overweight.Your gut has quite lot to manage. Even in a perfect world ,it is hard to keep all of this in balance. But ,in our modern world, there are endless obstacles that can knock our digestive system off balance ,making it much more difficult to maintain excellent digestive system.

POTENTIAL TRIGGER: OUR MODERN DAY DIETSGLUTEN

Problem with gluten is that it is hard to digest. Modern day agricultural practices include something called genetic modification, so that these plants can grow larger or resist disease more effectively. As a result, they contain protein that is not natural to the plant.

Originally, our ancestors were hunter-gatherers, so they ate animals, nuts, seeds, and berries, rather than grains. Then they settled down to farming and ate seasonally, rotating their food to eat what was available during that time of year. The benefits of this are that you are constantly varying your diet and there was no storage system like today. The downside of storage is that you are eating the same things throughout the year and increasing the risk of developing allergic reaction. Processing removes fiber and nutrients to longer
their shelf life.

Due to molecular mimicry of gluten and tissues your immune system get confuse and attack your own tissues. This further leads to auto immune disease.

A diet high in animal-based foods such as diary, eggs and beef can promote inflammation and throw off the balance of good bacteria that live in your digestive tract. Fiber and vegetables are also critical for bacterial balance and to nourish the liver so that it’s able to effectively remove toxins from your body.


Vitamin D, Vitamin A, selenium, zinc and healthy fats are the important nutrients for healthy immune system.

POTENTIAL TRIGGER: CHRONIC STRESS

Chronic stress means that your cortisol is constantly elevated something that has potential to damage your gut and immune system and prevent it from healing. Chronic stress lead to adrenal fatigue, which is when your adrenal glands get exhausted and don’t produce the hormones required to keep your body running properly, including adrenaline, DHEA and testosterone.

Stress is one factor that impacts your good bacteria. Another is five A’s- Antacids, antibiotics, alcohol, advil and animal foods.

POTENTIAL TRIGGER: POOR DIET AND INFLAMMATORY FOODS

Sugar ,alcohol ,processed food generally increase inflammation and intestinal damage which may lead to leaky gut.

POTENTIAL TRIGGER: POOR SLEEP

Too little or poor sleep can impact your gut health and lead to intestinal permeability . It’s one thing to stay up late occasionally, but if you’re frequently going to bed late, waking up early, or have chronic insomnia, your leaky gut will likely be worse than if you’re getting enough rest.

HOW TO HEAL LEAKY GUT:

Did you know that the molecules in the foods you eat actually tell your cells how to behave? The process of identification and instruction is called NUTRIGENOMICS.

Food is information that communicates with the body on a cellular level and tells it what to do as well or better than medicine can. That’s why food matters in healing process. We all are biochemically unique, so it’s better to create your own personalized nutrition plan.

The food you eat (Nutri-) affects the genetic expression of your cells (genomics). Food affects which genes to be activated. Genes direct your enzyme activity, and enzymes determine how a cell, tissue and organ will function.

The overall health of the gut depends on three things: digestion and absorption of nutrients, elimination of waste including toxins and  bugs, and the ongoing maintenance of good gut function. 70% of your immune system lives in your gut.

“You are what you eat and digest”

You should choose food based on how it will affect your cells, not just based on calories!

STEPS TO HEAL LEAKY GUT:

  • Eat whole, unprocessed foods. Make sure to include plenty of “FIBER” from foods like vegetables ,beans, nuts, seeds, and whole grains.
  • Eliminate food allergies.
  • Take broad spectrum digestive enzymes food. Foods that contain natural digestive enzymes include pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwifruit and ginger. Adding any of these foods to your diet may help promote digestion and better gut health.
  • Rebuild your rain forest of friendly gut bacteria by taking probiotics , prebiotics, fermented foods and less stress.
  • Get good fat. Take extra omega 3,which help cool inflammation in the gut.
  • Heal your gut lining. Use gut-healing nutrients such as glutamine and zinc to repair the lining in your gut so it can resume its normal function.
  • Take butyrate high food. Good bacteria thrives on butyrate. Butyrate lowers inflammation and heals the gut.
  • Fasting or intermittent fasting. Gives your gut a rest to decrease inflammation and allow healing.
  • Regular moderate exercise
  • Get enough sleep
  • Reduce alcohol consumption.
  • Chew food and eat in healthy environment.
Homemade kanji
Sauerkraut
Fiber
Phytonutrient dense food
kimchi
Buckwheat stirr fry

Fixing your digestion may take some time, but it can be done. And its absolutely essential if you want to achieve vibrant health. So, listen your gut’s tantrum(constipation,loose stool…) and work on your inner tube.

SUPPLEMENTS TO HEAL LEAKY GUT:

  • Probiotics and Prebiotics. Helps to restore and feed good bacteria.
  • Vitamin D
  • L-Glutamine
  • Collagen
  • Omega 3
  • Primrose evening oil
  • organic coconut oil
  • Fermented food
  • Folate
  • Ashwagandha
  • selenium(brazil nuts)

Only thinking is not going to help you ,you have to put things in action. You need to change your environment,make powerful decisions,remove everything that conflicts with your decisions,resist triggers and temptations(food,technology….) and make positive choices automatic.

You don’t have to sit and wait to get a disease that is preventable. And you don’t have to sit and watch your disease get worse, thinking that there is nothing that can be done to reverse it.

References:

https://www.amazon.in/Immune-System-Recovery-Plan-Autoimmune/dp/1409179478

https://www.amazon.in/Leaky-Gut-Syndrome-Ultimate-Through-ebook/dp/B00KTRJF9G

https://www.amazon.in/Mind-Gut-Connection-Conversation-Impacts-Choices/dp/0062376551

https://www.amazon.in/Healthy-Gut-You-Personalized-Transform/dp/0999766805

Treating PCOS/Hormonal Imbalance Through Functional Medicine

The body heals itself,if we create the right conditions for it.

Polycystic ovary syndrome (PCOS) is a hormonal disorder common among women of reproductive age.However, hormonal imbalances have become increasingly with today’s fast-paced modern lifestyle.

Fortunately, a nutritious diet and other healthy lifestyle behaviors may help improve your hormonal health and allow you to feel and perform your best.

Here is the testimonial of Harshi kumar ,who was suffering from PCOS from a longer period of time. With her way power and persistent approach not only she made significant changes, she made me proud as well!

Let’s see what she has to share about her healing journey ?!

Name- Harshi Kumar

MY HEALING JOURNEY

I was diagnosed with PCOS when I was 15 years of age.  Initially I used to have irregular menstrual cycles which eventually stopped completely, when I was 14. Apart from having no periods, I had signs of extreme mood swings, irritation, insomnia and exhaustion. I had always been quite active but had extremely poor dietary habits. Living under extreme environment of stress, I had unknowingly resorted to food as my coping mechanism. After months of not doing anything about my missing periods, I went to see a gynecologist and was put on the usual pills for PCOS. My experience with the medicine was much worse. It led to increased mood swings, irritability and extreme body ache.

This was around this time, I started gaining a lot of weight and my cravings increased exponentially. I started working out but poor dietary habits, lack of sleep and acute stress ensured it didn’t work. After being on, on and off, medication for almost 3 years, it was clear that I was not making any progress, even after regularly working out.

It was in February 2021 that I decided to make significant changes in my diets and lifestyle. With these changes in diet and working out pattern, I was able to lose around 15 kgs of weight. However, the three major changes which eventually helped me battle PCOS were

First, including Iodine and Magnesium supplement in my daily rituals. Taking iodine in ACV solution daily followed by magnesium really helped balance my hormones, kept my cravings in check and provided much needed energy boost. It also took care of Thyroid, which is something I was always on a verge of.

Second, taking small dose of ashwagandha first thing in the morning and again before sleeping (in a concoction of turmeric, crushed pepper, ginger and cumin). Ashwagandha is a medicinal herb known for reducing cortisol level and inflammation in the body, which are the two things it did for me as well.

Third, applying castor oil and heat pack on my lower abdomen every night for last 6 months. Castor oil therapy is the one thing which helped me restart my menstrual cycles naturally after 4 years. I have been following this practice since June 2020 and have had regular periods each month. It is nothing less than a miracle.

I still have a long way to go. I still have a lot to do to get a healthy body. But I am on the path and seeing what all I have gained in the last one year; I know it’s the right one.

How to restore your hormone?

Even small changes in hormone levels can result in adverse effects, including extra stress on the body. Symptoms can grow worse over time, and a hormonal imbalance can lead to chronic issues.

You can fix your hormone naturally with simple changes in ; Dietary,lifestyle (including exercise) and stress management.

Dietary changes:

  • Pay attention to how different foods make you feel. After you eat do you feel tired? Energized? Heavy? Inspired? Depressed? Cold? Hot? This is the first step in learning how various foods affect your hormone.
  • Eat adequate protein in your meals. Be aware of quality and quantity of food. “One man’s meat is another’s man poison”
  • Eat predominantly plant based diet.
  • Avoid stimulating food and drinks that contain sugar, alcohol, or caffeine.
  • Avoid excessive amounts of cold or raw food (e.g raw salads or vegetables) and cold drinks. Switch to lightly cooked/steamed foods and warming drinks. Eat whole foods.
  • Consume healthy fats and omega rich foods. Eggs and coconut oil are good examples of healthy fats.
  • Consume high fiber diet.
  • Take adaptogens like Ashwagandha(Indian ginseng),Turmeric,Black pepper, basil leaves.
  • Eat smaller meals more often than a large meal. Avoid undereating and overeating.

Lifestyle changes:

  • Do Intermittent fasting(calorie restriction).According to an article published by Harvard Medical School, intermittent fasting is a solution to hormonal imbalances: “Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy.
  • Wake as early as you can(predawn ideal) and meditate ,engage in quiet contemplation,or read inspirational material. Do prayer,or gentle breathing exercises.In any case whatever you do should quiet the mind.
  • Exercise for 20-30 mins.This can be a combination of brisk walking, gentle stretching or yoga,tai chi,hiking or biking,depending on your energy and stamina. Do pranayama for 15-20 mins. It encourages the free flow of Prana(Qi) in the body.
  • Get high quality sleep. Spend the evening quieting the mind and body, in preparation for bed.Avoid too much of light at night.
  • Retire at the same time each evening.Create a calming, well-ventilated bedroom environment. 
  • Avoid heavy foods or drinks or any heavy activities before bedtime.

Learn to manage Stress

Stress can wreak havoc on your hormones. Try to devote at least 10–15 minutes per day to stress-reducing activities, even if you don’t feel you have the time.

  • Do ABHYANGA( a form of self massage) .Apply warm oil to your body. This can take as little as 2-3 mins. This has an incredibly calming effect on the nervous system. Having a less trigger happy nervous system means less stress and more balanced hormones.
  • Do deep breathing and meditation for vagal toning. By stimulating the vagus nerve you can activate parasympathetic nervous system and send a message to your body to relax and de-stress.Yoga and mantra chanting has deep impact on hormone balance.
  • Cold bath and splashing cold water on face is quite helpful in stress. Our ancient yogis bathed in cold water to increase prana(vital force energy)in body.
  • Get in touch with your feelings and take time to listen to your body and emotions.Go for a meditative walk/ forest bathing,do gardening,listen music, pursue your hobbies….

“If someone wishes for good health, one must first ask oneself if he is ready to do away with the reasons for his illness.

Hippocrates

Diabetes-Treat the root cause

We are wired to feast and famine not feast,feast,feast.

If we focus on just fixing the symptoms, we are wasting our time and energy. Instead, we should shift our focus from fixing symptoms to finding a root cause and fixing that instead. And although finding the root cause may require courage and persistence, it is the only true way of fixing the problems you are facing for good.

People have the dream but not the drive.

What diabetes is and is it reversible?

Fact # 1

Indubitably it is! It is reversible and preventable under certain conditions depending upon a person’s lifestyle.Type 2 diabetes is your dietary disease and you can’t fix it by using drugs.Medications alone do not reverse it. If a person does not make healthy lifestyle changes, it persist, and eventually will need more medication to manage it.

Fact #2

Empty bowl
This image has an empty alt attribute; its file name is depositphotos_150345772-stock-photo-bowl-full-of-sugar.jpg
Bowl full of sugar

Imagine your body as a big sugar bowl. At birth,the bowl is empty.Over several decades ,you eat sugar and refined carbohydrates and the bowl gradually fills up.When you next eat,sugar comes in and spills over the sides of the bowl because the bowl is already full.

The same situation exists in your body.When you eat sugar,your body secretes the hormone insulin to help move the sugar into your cells,where its used for energy. If you don’t burn off that sugar sufficiently,then over decades your cells become completely filled and cannot handle any more. The next time you eat sugar,insulin cannot force any more of it into your overflowing cells,so it spills out into the blood. Sugar travels in your blood in a form of glucose ,and having too much of it-known as high blood glucose – is a primary symptom of type 2 diabetes.

In response to excess glucose in the blood,the body secretes even more insulin to overcome this over flood of glucose. This forces more glucose into the overflowing cells to keep blood levels normal. This works ,but the effect is only temporary because it has not addressed the problem of excess sugar,it has only moved the excess from the blood to the cells,making insulin resistance worse. At some point,even with more insulin,the body cannot force any more glucose into the cells.

Lets think about packing a suitcase.

At first the clothes go into the empty suitcase without any trouble. Once the suitcase is full ,however ,it difficult to jam in those last two T-shirts.You could say the luggage appears to be resisting the clothes. This is similar to the overflow phenomenon we see in our cells.

Once that suitcase is full,you might simply use more force to shove those last T shirts in .This strategy will only work temporarily,because you have not addressed the underlying problem of the overfilled suitcase. As you force more shirts into the suitcase,the problem-lets call it luggage resistance -only become worse. The better solution is to remove some of the clothes from the suitcase.

Your doctor may prescribe a medication such as insulin injections or perhaps a drug called metformin,to lower blood glucose,but these drugs do not rid the body of excess glucose.Instead ,they simply continue to take the glucose out of the blood and ram it back into body. It then gets shipped out to the heart,where it can eventually create other problems. The underlying problem is unchanged.

Remember the bowl that overflowing with sugar? It still is.Insulin has simply moved the glucose from the blood ,where you could see it,into the body ,where you cannot.

At first,you need only a single medication,but eventually it becomes two and then three,and the doses become larger.And if you are taking more and more medications to keep your blood glucose at the same level,your diabetes is actually getting worse.

Conventional diabetes treatments: How to make the problems worse.

The blood glucose got better with the insulin,but the diabetes got worse. Here’s is an analogy.Consider that hiding garbage under your bed instead of discarding it allows you to pretend that your house is clean. When there’s no more room under the bed,you can throw the garbage into the closet.In fact,you can hide it anywhere you can;t see it; in the basement,in the attic,even in bathroom. But if you keep hiding your garbage ,eventually it’s going to begin to smell really,really bad because it’s starting to rot. Instead of hiding it,you need to throw it out.

Get rid of it! But the standard treatment for type 2 diabetes follows the same flawed logic of hiding the glucose instead of eliminating it.

Fact#3

Type 2 diabetes affect every organ in the body.What happens when excessive glucose piles up in the body over ten or twenty years? Every cell in the body starts to rot,which is precisely why type 2 diabetes affect every single organ. Your eyes rot,and you go blind.Your kidneys rot,and you need dialysis.Your heart rots and you get heart attacks and heart failure. Your brain rots ,and you get Alzheimer’s disease. Your liver rots, and you get fatty liver disease and cirrhosis. Your legs rot,and you get diabetic foot ulcers.Your nerves rot ,and you get diabetic neuropathy. No part of your body is spared.

Fact#4

Type 2 diabetes is reversible and preventable without medications. Once we understand that type 2 diabetes is simply too much sugar in the body,the solution is obvious. Get rid of the sugar.Don’t hide it away. There are only two ways to accomplish this:

  1. Put less sugar in.
  2. Burn off remaining sugar.

That’s all we need to do. It’s all natural and completely free. No surgery ,no cost!

Effects of raised insulin levels

  1. It causes water and salt retention(Edema), which causes raised blood pressure
  2. You become at risk of atherosclerosis (“furring of arteries”), which can lead to heart attacks
  3. Raised insulin levels increases VLDL (very low density lipoprotein), a type of blood fat and one of the “bad” forms of cholesterol
  4. Can drive the growth of certain cancer cells
  5. In women, it can cause the ovaries to produce more testosterone, which is associated with Polycystic Ovarian Syndrome
  6. Significantly increases your risk of getting type 2 diabetes

If I has a flood in my house…. I would not spend day after day,week after week,&year after year buying buckets,mops and towels.I would not be inventing different types of buckets and more expensive mops or drainage systems to ensure the water drained away quickly.I would find systems to ensure the water drained away quickly. I would find the source of the water and turn it off!!

Dr Verner Wheelock

The only way to effectively reverse type 2 diabetes (or even pre-diabetes) is to deal with the underlying cause – Insulin Resistance. Trying to address the blood sugar levels (with medication) without addressing the insulin levels is treating the symptoms, not treating the root cause. It is similar to using a bucket to remove water from an overflowing sink rather than actually turning off the tap!

The most important thing to do is to stop adding fuel to the fire. If Insulin Resistance is driving the condition, you need to firstly stop consuming foods that increase insulin production. Secondly, you need to make some lifestyle changes so that you can become sensitive to insulin once again.

There is no one perfect diet for everyone. Different people respond to different diets.

THREE RULES FOR REVERSING TYPE 2 DIABETES:

Rule#1:Avoid fructose

The most important rule,without exception is to eliminate all added sugars from your diet. Insulin resistance is the result of fatty liver becoming overfilled and unable to accept more glucose.The most important determinant of fatty liver is not just carbohydrates,but the fructose.

What about fruit? The truth is there is no chemical difference between the fructose contained naturally in fruit and the fructose contained within sucrose( table sugar). The dose makes the poison.Best advice is to avoid eating excessive amounts of fruit,especially as many modern varieties are now available year round and have been bred to be sweeter than in the past. Dried fruits are usually high in sugar.

Rule#2 Reduce refined carbohydrates and enjoy natural fats

  • Avoid ALL refined carbohydrates. That means no pasta, rice or bread (even wholegrain bread will spike your insulin)
  • Avoid ALL added sugar. If your body is already in a state where you cannot process carbohydrates and sugars properly, you are going to have to take steps to fully eliminate all sugars, at least in the short term.
  • Avoid ALL sweet drinks. It is best to stick to water, tea, coffee.
  • You should maintain a moderate,not high ,intake of protein. Adequate protein is required for good health,but excess cannot be stored in the body and so the liver converts them into glucose. Therefore,eating too much protein adds sugar to the body.
  • Do not be scared of good quality, healthy, natural fat – avocados, olives, almonds etc. Don’t worry about this causing you to put on weight. A study published in 2003 showed that people who supplemented their diet with almonds lost more weight than those who supplemented with so-called “healthy, complex carbs” Eggs are an excellent choice.
  • The industrially processed,highly refined seed oils that are high in omega-6 fat are not recommended because they can cause inflammation and adversely affect human health. These oils include sunflower,corn,canola,safflower,and vegetable oils. Do not use these vegetable oils at high heat because they release harmful chemicals called aldehydes when heated.
  • Do not waste your energy counting calories. Concentrate on the quality of the food that you are eating and the calorie control will take care of itself.

Rule#3 Eat real food

  • FEED YOUR GUT BUGS, not just yourself. There are trillions of bugs that live in your gut – their health is critical in determining your health. Start improving the health of your gut immediately by eating five servings of different coloured vegetables each day. The non digestible fibre in vegetables is the preferred food for your gut bacteria and when your gut bugs are happy, you will be happy. The wider the variety of colours, the more phytonutrients you will be getting.
  • If you like to snack, keep some high fat healthy snacks with you, such as olives, nuts or hummus. When you snack on refined carbohydrates such as biscuits, you go on a blood sugar roller coaster that results in you feeling hungry shortly after. Fats, on the other hand, will keep you fuller for longer.
  • Include high quality protein and fat with EVERY single meal. This helps to stabilize your blood sugars and promotes satiety and fullness, making it less likely that you will want to reach for dessert after your meal.
  • Eat your meals sitting down at a table and before 6.00 pm. Better to skip dinner if you are not very active. Eating on the sofa while watching TV encourages a mindless form of eating – this can lead you to eat higher quantities than you otherwise would. If you sit at a table and concentrate on what you’re eating, you are more likely to enjoy your food, feel satisfied at the end of your meal and eat less.

The fourth rule,in case the first three aren’t enough- FASTING!!

It’s the oldest dietary intervention known to humans,its natural cleansing power has been harnessed by virtually all religions in the world,it’s free ,and it can be done anywhere.

Fasting, the voluntary abstinence from from food,has been known to cure diabetes for close to 100 years. For type 2 diabetes,its seems self-evident that if you don’t eat your glucose levels will drop and you will lose weight.As you lose weight,you type 2 diabetes will reverse.

Exercise- Resistance training and aerobic training – can have a beneficial effect on type 2 diabetes,but it is far less powerful at reversing the disease than Dietary interventions. And FASTING is the simplest and surest method to force your body to burn sugar.

There is difference between intermittent fasting and continuous caloric reduction.The portion control strategy of constant caloric reduction is the most common dietary approach recommended. Does it work?

But why doesn’t it work? Because restricting calories causes a compensatory increase in hunger and decrease in the body’s metabolic rate. This effect derails weight loss efforts and ultimately ends in failure. The secret to long term weight loss is to maintain your basal metabolism.

Intermittent fasting succeeds because it produces beneficial hormonal changes,keeps basal metabolism high and most importantly reduces insulin and insulin resistance. Fasting is four times better at preserving lean mass!

During fasting,the body opens up its ample supply of stored food- body fat! Basal metabolism stays high,and instead of using food as our fuel,we use food our bodies have stored as body fat. During fasting ,we burn glycogen stored in the liver. When that is finished,we use body fat. To burn off sugar ,a popular strategy is to fast for 24 hrs ,two to three times per week. Another popular approach is to fast for 16 hours ,five to six times per week.

Both fasting and LCHF(low carbohydrates ,healthy fat) diets effectively reduce insulin,and thus can cause weight loss and reverse type 2 diabetes.

How long it takes to reverse the disease depends on the intensity of the fasting regimen and the length of time you’ve had the disease.

IF YOU ARE TAKING MEDICATIONS,THEN YOU MUST SPEAK WITH YOUR PHYSICIAN BEFORE STARTING A FAST. Carefully monitoring and adjusting your medications is essential.

Adjusting to a fast can take a bit of time. It’s not unusual to get hunger pains or headaches or even to experience muscle cramps or skin irritations. This side effects are often signs that the body is dumping its toxic sugar load.

If losing weight was the key to reversing diabetes,how could medications like insulin,which causes weight gain,be beneficial?

The secret to reversing type 2 diabetes now lies within our grasp. All it requires is having an open mind to accept a new paradigm and the courage to challenge conventional wisdom.

Be the author of your own health.

References:

https://asweetlife.org/the-diabetes-code-by-dr-jason-fung-treating-type-2-diabetes-naturally/

https://drchatterjee.com/video-treat-and-reverse-type-2-diabetes-without-drugs/

Signs of Good Health

शरीरेन्द्रिय सत्वात्मा संयोगो। – चरक संहिता 

In Ayurveda, perfect health is defined as “a balance between body, mind, spirit, and social wellbeing.”Health is the greatest wealth,but how do we know we are healthy? According to ayurveda,here are the 9 signs of good health. Find out how much you score?

देहे सर्वत्र चौस्नस्य समता लाघवं सुखं|
शुत तीक्ष्ण गद निद्रा च अन्सॉपिप्रसन्ता|
शरीरे खर्मसमर्थ्यम्अ नालस्य च कर्मसु|
स्वत स्वेदो गं कलले स्वास्थ्य
लक्षन्ति हि ||

  1. सरीर में सर्वत्र एक सामान गर्माहट का अनुभव।
  2. हल्कापन का अनुभव।
  3. सुखानुभव ।
  4. दिन मे दो बार भूख की अनुभूति होना ।
  5. गहरी नींद ।
  6. मन की प्रसन्ता ।
  7. शरीर के आन्तरिक अंगो की कार्यकुशलता सर्वदा रहना यानी शरीर में होने वाली ज्ञानेन्द्रियो तथा कामेन्द्रियों द्वारा उपयुक्त कार्यो को करते रहने की कार्यछमता ।
  8. दुनिया के कार्य करने मे उत्साह सहित रहने की मनोभावना
  9. समय से सरीर विविध निष्कासक अंगो द्वारा पसीना ,मल,मूत्र आदि का सुखमय विसर्जन।
  1. Energy and heat balance.
  2. No excess weight.
  3. Experiencing positive thoughts and happpiness.
  4. Strong sense of hunger.
  5. Deep sleep.
  6. Feeling energetic throughout the day.
  7. No pain in the body.
  8. Clear skin.
  9. Timely,regular and normal bowel movements.
  1. Timely,regular and normal bowel :

Ayurveda views elimination as an important indicator of overall health because healthy elimination generally indicates to strong agni (digestive fire), which is one of the cornerstones of well-being and longevity.Ayurveda recognizes that the digestive tract is the very first place where imbalances arise in the body. 

According to Ayurveda, healthy elimination occurs one to two times daily. In a perfect world, the first bowel movement of the day occurs within a few minutes of waking, ideally with sunrise. If there is a second bowel movement later in the day, it often occurs after a meal, in the afternoon or evening.

Tips for healthy bowel movement:

  • Drink sufficient water.
  • Add fiber slowly.
  • Eat fruits,nuts,vegetables and whole foods.
  • Cut out irritating foods such as cold beverages, alcohol, soda, caffeinated drink,fatty foods, too much spicy foods,sugar…..
  • Take Trifla powder.
  • Move more.
  • Use Indian toilet or squat properly while passing stool.
  • Have your meal before sunset.
  • Have a good sleep.

2. No excess weight:

According to Ayurveda, if there is an imbalance in digestive fire (Agni) and toxins (Ama) it disturbs the metabolism of fatty tissue and hence ,we gain unhealthy weight. If digestion is proper and waste of the body is going out time to time then the body will be perfectly in size and shape.

Tips for healthy weight:

  • Practice mindfulness while you eat.
  • Eat your largest meal during the day, not at night.
  • Eat high fibre food.
  • Have adequate amout of plant based protein.
  • Stay away from junk foods.
  • Start your day with warm lemon water or apple cider vineger.
  • Drink 3- 4 cups of warm water through out the day, especially after the meal.
  • Take Trifla powder .
  • Excercise atleast 30-40 mins a day.
  • Sleep well.

3. Clear skin:

Skin is the great indicator of what is happening in your body.It reveals about your health. Pimples, dark circles,pigmentation,acne ,bad smell … are the signs of imbalances in your body.Your skin is a lot more than just a sense organ. It is the largest organ of your body that prevents dehydration by holding your body fluids, regulates your body temperature, and acts as the first line of defense against microbial invasions.

A healthy skin indicates a stronger immune system .

Tips for healthy skin:

  • Right diet rich in antioxidants.
  • Regular hydration.
  • Adequate sleep.
  • Regular exercises.
  • Limited sun exposure.
  • Suana bath.
  • Abhyanga(oil massage).

4. Strong sense of hunger:

Don’t eat until and unless you are hungry. Food is basic necessity of life. Everybody knows this,but few have only idea of what to eat,when to eat and how to eat?

What to eat? Eat that have nutritional value and are beneficial for health.

When to eat? Eat twice a day at the most and that also when your appetite has built up sufficiently. Avoid strong craving to eat at the sight of others eating, urge to eat during the moment of tension, eating because it’s time to eat…..

How to eat? Food contain information that speaks to your genes,not just a calorie or energy. It “talks” to your DNA ,switching on and off genes that leads to health or disease. So, its very important to take food in a quiet and restful manner with humble remembrance of god as his prasada. The right food taken in the right manner is the key to sound health.

The Ayurveda has a intresting and intructive story. Once it occured to Maharishi Charaka,the great pioneer of Ayurveda,that he should test whether his pupils understood correctly his teachings.He metamorphosed into a pigeon and sat on a tree, through under which many vaidyas (healers) were passing by. The pigeon called out: ko ruk ,ko ruk,ko ruk? (Who is healthy,who is healthy,who is healthy?) The vaidyas paid no heed to pigeon’s words. The Maharishi thought that either they did not comprehend what the tiny bird was saying ,or they were ignoring him. He flew from there and chose another tree. Incidentally,the great scholar Vagbhatta was passing that way. He heard the query of Maharishi and replied repeatedly thrice: “Hitbhuk, hitbhukh,hitbhukh”,i.e healthy is one who eats the right type of food. Charka-turned pigeon asked again, ko ruk ,ko ruk,ko ruk? Vagbhatta answered:”Mitbhukh,mitbhukh,mitbhukh”,i.e healthy is one who eats food in moderation. Charka- turned pigeon asked again, Ko ruk,ko ruk, ko ruk? Vagbhatta response this time was”Ritbhuk, ritbhuk,ritbhuk” , i.e one who eats according to season and what he has earned through righteous means. The bird flew away satisfied ,as his question had been answered correctly.

5. Deep sleep:

Slow wave sleep, also called deep sleep, is an important stage in the sleep cycle that enables proper brain function and memory. More than quantity, quality matters. Deep sleep plays an important role for your hormones to function.It is necessary for energy restoration, cell growth, cell repair,increasing blood supply to muscles,strengthening the immune system….

Glucose metabolism in the brain increases during deep sleep, supporting short-term and long-term memory and overall learning.

Tips for deep sleep:

  • Sleep in well-ventilated room.
  • Don’t eat late in the evening. Eat light food.
  • Set up healthy bed time routine.
  • Dim your lights after 7.00 pm.
  • Increase sunlight exposure during daytime.
  • Reduce blue light exposure in evening.
  • Don’t consume caffeine late in the day.
  • Reduce long day time sleep. Nap is ok.
  • Take a relaxing shower before bed.
  • Set your bedroom temperature.
  • For better sleep take magnesium citrate before bed.
  • Use lavender oil for good sleep.
  • Don’t drink alcohol.

6. Feeling energetic throughout the day:

According to Ayurveda, healthy people have abundant ojas, the vital essence that promotes health, immunity, happiness and spiritual strength.Think of ojas as the container that holds your abundant energy. It is the ultimate energy reserve of the body and mind.Ojas is created by the body through the proper digestion of food. It is the foundation of youth.

Mother nature has given us so much of energy that from morning to evening we can go on and on, without any caffeine or getting tired, with a healthy lifestyle.

Tips for healthy ojas:

  • Nourish the body with healthy prana rich foods.
  • Balanced agni is crucial, because it is only with a healthy and balanced digestive capacity that we are able to transform the nutrients from the foods we eat into the subtle essence of ojas.
  • Practice breathing.
  • Exercise early in the morning to stimulate neurotransmittors and for healthy blood circulations.
  • Get moving.
  • Let the sunshine in.

7. No pain in body:

Pain is not a good sign of a good health.If we are in pain, it usually means something bad is happening to our bodies. Pain is nature’s signal to tell us, “Pay attention. Your body is being damaged. You need to make an adjustment in your current lifestyle to heal this damage and prevent it from happening again.”

8. Experiencing positive thoughts and happpiness:

When your prana energy is balanced between yin and yang and is flowing smoothly this leads to good physical, emotional and spiritual health. Having the right balance of these energy gives us plenty of energy,deeper sleep,positive thoughts,happiness…..

9.Energy and heat balance:

The body tightly regulates the body temperature through a process called thermoregulation, in which the body can maintain its temperature within certain boundaries, even when the surrounding temperature is very different. When the energy and heat of your body is balanced, the blood circulation is healthy. Good blood circulation system is vital to your health. Poor blood circulation leads to poor health.

Reference-

Yin ,Yang and Hormonal balance

  1. Do you jump when the phone ring?
  2. Do you feel anxiety, stress or worry for no particular reason?
  3. Do you have depression?
  4. Constant weight gain and finding difficulty in weight loss?
  5. Do you experience any of the following symptoms associated with your menstrual cycle; headaches, mood swing, acne,bloating, constipation,heavy or scanty bleeding, painful cramping,irregular periods,pain at ovulation,or bleeding between the cycles?
  6. Coldness in the body, especially feet and hands.
  7. Demotivated and a sense of hopelessness.
  8. Lethargy and excessive tiredness.
  9. Night sweats and difficulty sleeping.
  10. Do you have hot flashes,insomnia,heart palpitations,accelerated heartbeat,thyroid trouble of any kind, low immunity,infertility,heart disease,osteoporosis,cancer, diabetes,adrenal burnout,or endocrine disorders?
  11. Do you use synthetic hormone therapy of any kind?

If your answer is yes,it is likely your hormonal balance is affected.

YIN ,YANG AND HORMONE

Basically, hormones can be separated into two easy to understand categories which in traditional Chinese medicine (TCM) is called Yin(sex hormone) and Yang(Stress hormone) and Santarpana or Brmhana and Apatarpana or Langhana in Aryuveda.

Ayurveda and Traditional Chinese medicine both hold that the two fundamental(and opposing)principles that invigorate and nourish life is: Yin and Yang. Yang is the energizing,activating,and motivating principle of life. Yin is the nourishing  and building principle.

Having the right balance of these hormones gives us plenty of energy,deeper sleep,healthier menstrual cycle,easier menopause,healthier heart,stronger bones and much much more.

Balancing our hormones is crucial to regaining full health. Hormones are pervasive,they enter the cells of every tissue in our bodies and brains,and  affect both physical and mental well being. Whereas some hormones( like stress hormones ) kick our bodies and mind into high gear,others (such as dominant sex hormones ,estrogen and progesterone) lead us to calm our minds ,and slow down so our bodies can replace depleted energy.

Stress and sex hormones exert opposing influences ,yet their ever changing relationship serves to maintain equilibrium in the body and balance the mind.

Duality is found everywhere in nature. For example, although sunlight and water have opposing properties (one heats and the other cools),together they provide the essential elements for plant growth.They are a relationship of duality. The sun provides the plant with warmth and the energy needed for photosynthesis ,the process by which the plant receives nourishment. Water cools the plant and is one of the essential building blocks for photosynthesis.The plant needs both these opposing elements to thrive.

Need to understand duality so we can grasp how stress hormones(yang) and sex hormones(yin),despite representing opposing energies,support and interact with each other to keep us healthy and whole. They continuously interact in a dance that creates and sustain life. When we have a good balance of yin and yang ,we feel healthy.

Consider the temperature of the human body.Ideally ,it is 98.6 degrees Fahrenheit. The opposite forces of cooling(yin) and warming (yang) work together to maintain this temperature,

The easiest way to learn yin and yang is to consider some example. In daily life, driving the car,making deals,playing sports,multitasking, drinking coffee and eating spicy food are all predominantly yang activities. Sleeping ,meditating,getting massage ,and eating oatmeal all support yin.

Yang is considered male energy,yin is considered female. Yang is hot ,bright fast ,mobile ,dry ,energetic and aggressive, Yin is cool,dark,slow,soft,substantial,stable,moist and tranquil.Yang is daytime,Yin is night.

Yang is energetic. It’s responsible for motivation,metabolism,transformation,and other active functions in the body and mind. It is  considered a “reducing “ principle in Ayurveda because being active reduces,or uses up,bodily reserves. Yang motivates and stimulates our minds. Yin is the nourishing principle that manifests as the substance of the body and calms the mind.

Every human being has a life force or vital energy. It remains in the body as long as there is life and leaves at the time of death. This life force is called qi in TCM(traditional Chinese medicine) and Prana in Ayurveda and is a manifestation of yang.

When your qi energy is appropriately balanced between yin and yang and is flowing smoothly this leads to good physical and emotional health. However, if your qi moves out of balance to either the yin or yang extremes this leads to ill-health…”

David James

Yang transforms and organizes yin into biologically useful substances such as blood or bones. It also moves whatever we don’t need out of our bodies in the form of waste. Yang qualities not only provide energy for metabolic processes,but for clarity of mind and happiness, too. Yang energy can even transform information into knowledge and knowledge into wisdom. It can determine whether we “digest” the experience into something useful or whether we become resentful ,bitter or depressed,unable to mentally digest what we experienced.

Without enough yang,our body’s garbage disposal system may go askew. We can also have too much yang,which leads to excessively fast,hard,hot or aggressive energy . When that happens ,we might get migraines or ulcers,or feel manic,restless ,or angry.

We can also experience yin in healthy or unhealthy ways. If we have the optimal amount of yin,for example,we feel fulfilled,nourished,and content physically,emotionally,and spiritually. Menstrual flow is appropriate and sleep is sound and replenishing. If we have an excess of yin,we feel bloated,heavy,overweight,lethargic,stuffed up.

This is nature’s way of ensuring that there are always opposing forces present and available to maintain or regain equilibrium. Engaging in motivating and activating activities will generally increase yang,whereas engaging in nourishing and nurturing activities will generally increase yin.

Living a life that has a good balance between yin and yang- that is between nourishment and activity-leads to balanced hormone levels. We can support good quality yang by doing appropriate exercise,taking time to inspire ourselves daily,and engaging in mentally stimulating activities. Indulging in a stressful,overly ambitious frantically busy life fosters poor quality yang.

We can nourish good quality yin by ensuring that our diets consists of healthy food, taking time every day to enjoy solitude and quiet contemplative time, and engaging in loving relationships. We  promote poor quality yin if we indulge in lethargy or inactivity and eat poor quality food such as junk food,fast food ,fast food or highly processed or refined food.

In Ayurveda ,a healthy ,low stress lifestyle means having a daily routine that includes such elements as getting appropriate regular exercise and sufficient sleep,meditating or having some other nourishing spiritual practice ,and during self- massage and special breathing exercises.

HOW TO RESTORE HORMONAL BALANCE:

Follow the three pillars of health for the hormonal balance – Appropriate diet, Lifestyle(including exercises) and Stress management.

Dietary changes:

He that takes medicine and neglects diet wastes the skill of the physician

Chinese proverb
  1. Pay attention to how different foods make you feel. After you eat do you feel tired? Energized? Heavy? Inspired? Depressed? Cold? Hot? This is the first step in learning how various foods affect your hormone.
  2. Be aware of quality and quantity of food. “One man’s meat is another’s man poison”.Eating too much or too little can cause imbalance and have a negative impact on digestion just as too much fuel can smother a campfire and too little will not allow the fire to thrive . General idea is we should eat only when we are hungry and eat in calm mood and environment. If we can’t digest what we are eating ,even if it is the organically sprouted and juiced nectar of the god,then it is considered poison for us. 
  3. Eat predominantly plant based diet.
  4. Don’t drink too much of water during a meal. Moderate sipping of room temperature water during a meal is okay. Water,especially cold water, has yin properties and will smother the digestive fire if you drink too much when your digestive fire needs to be active.
  5. Don’t get indulge in emotional eating.If we eat without being hungry or overeat when we are ,it is likely that food will be poorly digested and Ama (toxin) will result. Too much of eating is taxing on the digestive fire. Just as fire requires oxygen to burn ,so our digestive fires require a little space.
  6. Ayurveda says that it is desirable to have a good appetite because that means our digestive fire is strong enough to transform what we eat into the energy and refined biological substances that our body needs to maintain health. Poor appetite indicates low digestive fire,which means that when we do eat, our food will not be well digested and will become Ama and excess ,poor quality fat. If you feel that you never have a good appetite,increasing exercise may help . Exercising first thing in the morning until you warm up ,then bath and resting a bit helps build a true appetite.
  7. Avoid stimulating food and drinks that contain sugar, alcohol, or caffeine.
  8. Avoid excessive amounts of cold or raw food (e.g raw salads or vegetables) and cold drinks. Switch to lightly cooked/steamed foods and warming drinks. Eat whole foods.
  9. Consume healthy fats,probiotic and prebiotic foods,fermented foods and adaptogenic herbs.
  10. Eat smaller meals more often than a large meal.
Life style changes:
  1. Moving and harmonizing Qi is powerful medicine. To balance hormone ,it is beneficial to get out of a rut and calm down our nervous system.Calm your spirit. If the spirit is disturbed,Qi(Prana) will become disturbed. If the spirit stagnates,so will Qi. If the spirit is scattered ,Qi will scatter and become weak.
  2. Wake as early as you can(predawn ideal) and meditate ,engage in quiet contemplation,or read inspirational material. Do prayer,or gentle breathing exercises.In any case whatever you do should quiet the mind.
  3. Exercise for 20-30 mins.This can be a combination of brisk walking, gentle stretching or yoga,tai chi,hiking or biking,depending on your energy and stamina. Do pranayama for 15-20 mins. It encourages the free flow of Prana(Qi) in the body.Excessive or strenuous exercise is not recommended for either a yin or yang .
  4. One good way of building more of yin is to nap. Occasionally, napping carried a 12 percent lower mortality rate. Eastern medicine would suggest that napping may not be appropriate for a heavy ,sedentary individual but may do wonders for thin ,driven type.
  5. If  you won’t have time to cook later in the day,cook in the morning for the rest of the day. Try to avoid keeping hot food or liquids in plastic containers. If you keep food in plastic containers ,just make sure it is cool before you put it in them.
  6. Have a breakfast ,lunch ,and dinner at the same times every day.
  7. Do Intermittent fasting(calorie restriction).According to an article published by Harvard Medical School, intermittent fasting is a solution to hormonal imbalances: “Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy.
  8. Remember to breathe deeply throughout the day.
  9. Slow down in general. Stop multitasking.It dissipates energy.
  10. Keep good company. Good company makes a man great. Spending time with loving people who have healthy habits supports our own healthy habits.
  11. Watch less than ten hours of TV a week.
  12. Get high quality sleep. Spend the evening quieting the mind and body, in preparation for bed.Avoid too much of light at night.
  13. Retire at the same time each evening.Create a calming, well-ventilated bedroom environment. 
  14. Avoid heavy foods or drinks or any heavy activities before bedtime.
Stress management:
  1. Do ABHYANGA( a form of self massage) .Apply warm oil to your body. This can take as little as 2-3 mins. This has an incredibly calming effect on the nervous system. Having a less trigger happy nervous system means less stress and more balanced hormones.
  2. Vagal toning by deep breathing and meditation. By stimulating the vagus nerve you can activate parasympathetic nervous system and send a message to your body to relax and de-stress.
  3. Yoga and mantra chanting has deep impact on hormone balance.
  4. Cold bath and splashing cold water on face is quite helpful in stress. Our ancient yogis bathed in cold water to increase prana(vital force energy)in body.
  5. Go for a meditative walk/ forest bathing,do gardening,listen music, pursue your hobbies….
  6. Get involve in creativity,socialize with family and friends,keep sense of humor, say NO more often,unplug from the technology.
  7. Go for PANCHAKARMA once in a year
  8. Get in touch with your feelings and take time to listen to your body and emotions.

If a woman is well nourished,well rested,engages in appropriate exercise,and has balanced emotions,chances are that her hormones are balanced.

The body heals itself,if we create the right conditions for it.

Reference:

Role of Recovery in Well-Being and Weight management

Make your well being a priority and sign up for self care and recovery.

In my wellness journey so far, I have realized the importance of RECOVERY and SELF CARE. In the hustle bustle of our daily schedules, our prime focus only on weight loss and achieving our ‘BODY GOALS’, we unintentionally leave behind one of the most important aspects of wellness, that is, recovery. We often find ourselves making the mistake of being focused only on results rather than understanding the process.

In my experience it’s impossible to lose weight or achieve holistic health without RECOVERY. Hence, I decided to write this blog to bring your attention with intention towards the importance of recovery, and spread awareness on the same.

Do you wake up knackered in morning? Feel exhausted even after a long hour of rest/sleep? Do you feel lethargic, less energetic, foggy, overwhelmed, irritated….throughout the day? Is your waist line or belly size increasing even after a good workout or a good diet?

These are the signs of not getting restorative recovery even after a rest. There is difference between rest and recovery, which needs to be understood, to make their best use in our fitness regime and achieve our goals more efficiently.

REST AND RECOVERY

Rest is a passive process whereas recovery is an active process. Rest is simply the absence of effort or movement—the absence of exertion. Recovery is the restorative process by which you regain a state of “normalcy”; healthy and in balance.

In rest you take break from a hectic schedule.But in recovery, with all your intention,attention and awareness, you create time for healing from a melancholic schedule.

In rest you watch TV, mindlessly scroll electronic gadgets, and engage in unnecessary phone calls and unproductive chit chat. In Recovery mode you take decisive actions. You decide to go to bed on time, take required supplements, day off from exercise, power nap, go for a meditative walk, do deep breathing and meditation, healthy socializing , plan a vacation,technology fasting etc.

Your fitness, health and wellness thrive on your recovery. I have seen people who even after following an intense workout routine, dietary plan and getting sufficient sleep, fail to get their desired results. Instead of being healthy and losing weight, they become exhausted and gain weight. The problem here is not in their training or diet, but the fact that they are not getting proper rest and sufficient recovery.

Due to lack of information about the application of proper rest and recovery and a lot of content on how to exercise, in some situations, I have even seen people suffer sub-acute and chronic injuries.

The primary fault lies with inadequate or improper recovery from exercise, not the type or intensity of exercise. (To put it another way, it’s not that you’re hurting yourself doing marathons or kettle bell swings – more often than not, it’s because you’re not properly recovering from those marathons and kettle bell swings.)

As a holistic coach, I believe that a high intensity exercise program is both effective and sustainable life long, when combined with good nutrition and recovery practices. Hence, I make it a point to educate my clients about exercises with proper forms, nutrition, sleep hygiene, active recovery techniques, and stress management practices.

At some point in our lives, we’re likely to find ourselves over-trained,over stressed, under-recovered, under-fed, under-slept, over-caffeinated…..  Ideally, the early stages are the time to pay attention to what your body is trying to tell you, and take immediate actions 

Recovery requires just as much (or more!) discipline as training itself. Recovery is a step-by step process which embraces all aspects of life,including mental ,physical,spiritual, and psychological health.

COMPONENTS OF RECOVERY:
  • Restorative sleep
  • Stress management and syntonic living
  • Vagal toning
  • Restoring the balance of autonomic nervous system
  • Metabolic relaxation day-Fasting
  • Gut health
  • Self care
  • Self direction and purpose
  • Deep Breathing and meditation
  • Forest bathing(Shinrin Yoku)
SLEEP AND RECOVERY

Recovery is not lying on the bed for a long period of time. Recovery is when you get REM sleep and in morning you get out of bed fresh, lively and fully charged without needing any alarm.

Sleeping for 7-9 hours per night is extremely crucial for recovery, especially if you are looking to change your body composition, increase muscle mass and/or even if you want to be ready for your personal training session the next day. Sleep enhances muscle recovery through protein synthesis and release of human growth hormone. Proper recovery also enhances focus and attention.

STRESS ,WEIGHT GAIN AND ROLE OF RECOVERY:

Stress handling is vital for syntonic living. There is a general consensus that all stress is bad which is absolutely not correct.

There are two types of stress- Eustress(good stress) and Distress(Bad stress) Eustress is healthful and the stimulus for growth. On the other hand, Distress is negative, harmful stimuli that make you weaker, less able, anxious, panic and less confident and in extreme result in depression..

Dr. Daniel Kalish said, “Psychological stress and physical stress are virtually indistinguishable in the body.” If you’ve got a ton of psychological stress, it costs you recovery capacity. It cuts into your reserves. In fact, being chronically psychologically stressed is probably more damaging than over- training or under-sleeping or poor diet.

Day to day stress is unavoidable in this fast pace of life, but chronic stress could be avoided by addressing it, timely.  Few stressors like: intermittent fasting, high-intensity exercise, under-eating, cold showers or acute exposure to cold, caffeine intake, eating extremely hot peppers…are good stress. Stressors like death of loved ones, divorce, long time illness, loss of job….. Are obviously bad and take a toll on your physiological and psychological health.

Minimum effective dose of stress are undoubtedly good for your productivity and growth. However, it is extremely important to overcome stress and its scars before letting it affect us negatively, and for that we need proper recovery.

When you are over stressed and under recovered; here are the few things to look for-

  • You don’t feel good about getting up from bed in the morning.
  • You immediately need caffeine or tea to come out of your bed and start your day.
  • You find excuses for your exercises, meditation and self-care sessions.
  • You don’t seem to heal/ recover after a good workout.
  • Your sleep pattern has become irregular.
  • You crave for carb more than before.
  • You get sick more often.
  • You’re training hard and “eating right” but that belly just isn’t going away.
  • You’re actually gaining fat, instead of losing it.
  • Day by day you feel exhausted, foggy, miserable, less clear, loss of energy, tired…..

The More stressed you are the more time you need to create for your recovery and to heal.  Stress can significantly impact your ability to maintain a healthy weight and also prevent you from losing weight. Researchers have long known that rises in the stress hormone cortisol can lead to weight gain. Imbalanced cortisol gives rise to sugar cravings and slows down your metabolism, making it difficult to lose weight.

Break the cycle of stress and weight gain by proper recovery.

“My Recovery must come first so that everything I love in life does not have to come last.” 

VAGAL TONING
NOW — The Most Precious Thing. ..

Have you seen a tiger chasing a deer in discovery channel? Have you noticed that after a long run for its life,when the deer is finally in the safe zone,with no threat and fear ,then , how within seconds it gets relaxed and again start enjoying the grazing of the green grass ? In seconds, it shifts its attention and focus from sympathetic to parasympathetic mode. Sympathetic is our survival mode and parasympathetic is our digest and rest mode.

By stimulating the vagus nerveyou can activate parasympathetic nervous system and send a message to your body that it’s time to relax and de-stress, which leads to long-term improvements in mood, well-being and resilience.

Vagus nerve is the 10 th cranial nerve running from head to toe and supplying parasympathetic fibers to all the organs (except the adrenal glands)

How to stimulate vagus nerve?
  1. Deep breathing and meditation-The aim is to move the belly and diaphragm with the breath and to slow down your breathing. Vagus nerve stimulation occurs when the breath is slowed from our typical 10-14 breaths per minute to 5-7 breaths per minute. You can achieve this by counting the inhalation to 5, hold briefly, and exhale to a count of 10
  2. Yoga and mantra chanting– Impact of yoga asanas on the nerve makes us feel calm, relaxed and safe.The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming, and chanting can activate these muscles and stimulate your vagus nerve.OM chanting has a lot to do with the vagus nerve and that is why it has a soothing effect on our whole being. 
  3. Cold bath and splashing cold water on face-Try it out ,your vagus nerve will thank you! Our ancient yogis bathed in cold water to increase prana (vital force energy) in the body.
  4. Intermittent fasting-Intermittent fasting increases parasympathetic activity and vagal toning.
RESTORING THE BALANCE OF AUTONOMIC NERVOUS SYSTEM:

 The autonomic nervous system is further divided into the sympathetic (SNS) and parasympathetic nervous system (PNS).The sympathetic nervous system, is like the accelerator of the body, is known as the flight or fight nervous system and deals with stress, typically speeding things up. The parasympathetic nervous system, which is like the brakes of the body, is known as the rest and digest nervous system and helps to conserve energy and protect, typically slowing things down. 

Like an automobile, the autonomic nervous system has divisions which can speed up or slow down various functions of the body. The sympathetics typically increase heart rate and blood pressure to pump more blood to deal with stress; and dilates pupils to see more, bronchi to inhale more oxygen, and peripheral blood vessels to bring more blood to the muscles. The parasympathetic nervous system does the opposite,its a rest and digest mode. If the sympathetic system, like the accelerator of a car, becomes over-reactive it may actually damage the parasympathetic nervous system.

In the car analogy, this is like driving fast all the time and therefore, having to stop hard all the time. Doing this you wear out the brakes faster. The problem in the human body is that we cannot replace the “brakes” (the parasympathetics). Once the Parasympathetics wear out you are essentially a heart attack waiting to happen.

Overactive sympathetic drive may suppress immune system,leads to excessive oxidative stress,raise blood pressure,promote atherosclerosis, cause persistent inflammation, accelerate diabetes, promote atherosclerosis, and accelerate the onset of heart disease, kidney disease, or dementia.

METABOLIC RELAXATION DAY-FASTING

Metabolic relaxation day, as the name suggests, is a relaxing, holidaying and rejuvenating day of your metabolism process. In simpler words, it is calorie restriction or restricted feeding day. On these days your body recovers and heals from all type of common(Physical, mental, environmental ), chronic or oxidative stress. It is actually a delicious recipe for fat loss and is a quintessential healer. Fasting is not something you do, its something you do NOT do.

Fasting reduces insulin and mTOR and activates AMPK and autophagy. This is the phase where maximum recovery happens.

Fasting, is actually far more beneficial than just stimulating autophagy. It does two good things. By stimulating autophagy, we are clearing out all our old, junky proteins and cellular parts. At the same time, fasting also stimulates growth hormone, which tells our body to start producing some new snazzy parts for the body. We are really giving our bodies the complete renovation.

Nutrient deprivation is the key activator of autophagy.

Calorie restriction is useful only if you maintain adequate nutrition.

He who eats until he is sick must fast until he is well

GUT HEALTH
“ALL DISEASES BEGINS IN THE GUT”- HIPPOCRATES

Maintaining a healthy gut contributes to healthy recovery which further promotes better overall health and immune function. For healthy gut health-

  • Take probiotics and eat fermented foods.
  • Eat prebiotic fiber and butyrate rich foods.
  • Avoid taking antibiotics unnecessarily.
  • Reduce stress.
  • Avoid sugar and processed foods.
  • Exercise.
SELF CARE
“If you have the ability to love, love yourself first.”

Self-care allows you to treat yourself better and recover fast. Self-care is any deliberate activity that you do to take care of your mental, physical, and/or emotional health. It could be taking one or two days off from gym, proper resting, meditation, reading, gardening, eating a well-balanced diet, moisturizing your skin, going on walks, getting good sleep, treating yourself with a massage, a rejuvenating vacation, taking one or two weeks off in a year for self-reflection and much more.

SELF DIRECTION AND PURPOSE IN LIFE-
“If you have a strong purpose in life, you don’t have to be pushed. Your passion will drive you there.”

An absence of self direction and  purpose opens the door to addiction; and the presence of a felt sense of life purpose and direction supports recovery. It is crucial to remember that life purpose as well as meaning is needed for a solid recovery.

SHINRIN YOKU

We have known it for centuries that how nature heals us and healthy for our good being and recovery. The sounds of the forest, the scent of the trees, the sunlight playing through the leaves, the fresh, clean air — these things give us a sense of comfort. They ease our stress and worry, help us to relax and to think more clearly.

Shinrin in Japanese means “forest,” and yoku means “bath.” So shinrin-yoku means bathing in the forest atmosphere, or taking in the forest through our senses.

SIGNS OF GOOD RECOVERY
  • Restorative sleep.
  • Feel fresh,lively, and charged in morning.
  • Energetic throughout the day.
  • Recover fast from injuries,illness and workout.
  • You perform well in your training sessions.
  • Improved focus and productivity.
  • Could handle the stress more efficiently.
  • Better resilience .
  • No more craving for processed food.
  • Clean eating.
  • Better thinking .
  • A healthy bowel movement.
  • Better emotional intelligence.
  • Fat loss, improved metabolism and a healthy balanced hormones.
  • Your days calendar is full of highlights.
  • Excitement for your passion and purpose in life.

Recovery is something that you have to work on every single day, and it’s something that it doesn’t get a day off.” — Demi Lovato

I am grateful to Harshi kumar for editing this blog.Thank you very much for your great work and proof reading. Your effort is highly appreciated and I am pretty impressed with the corrections you made. I invite you for my future blogs.

REFERENCES:

Are You Recovering, Or Are You Just Resting?

OVERACTIVE SYMPATHETIC NERVOUS SYSTEM

Make Time: How to Focus on What Matters Every Day

Recently, I read MAKE TIME written by -Jake Knapp and John Zeratsky, suggested by Dr.Rish Sharma. For me it’s a game changer read. It gave me permission to work on my own priorities instead of reacting to everyone else’s . Awesome practical advice that is really down to earth. I have already made changes to how structure and organise my days using the tips from this book.

Invaluable for those wanting to get the most out of every day. I am lucky enough to be test reader for make time and it has already change my life. Make time is a take on how to avoid distractions and be more focused on what’s really matters to you.

Make time is about slowing down the crazy rush and making time for the things that matter. It’s not about productivity. Instead, it’s about creating more time in your day for the things you care about. It could be time for your family, learning a language, starting a side business, volunteering, writing a novel…

I am sharing the blinkist of the book. Hope it brings new light and more creativity in your life and in this new year 2021 you get sufficient time for the things you love.

In the twenty-first century, two very powerful forces compete for every minute of your time.
1-Busy Bandwagon-Overflowing inboxes, stuffed calendars, and endless to-do
lists.
2-Infinity Pools– Apps and other sources of endlessly replenishing content.

While the Busy Bandwagon defaults to endless tasks, the Infinity Pools default to endless distraction. Most of our time is spent by default.

Make time is just four steps, repeated every day:
  • The first step is choosing a single highlight to prioritize in your day.
  • Next, you’ll employ specific tactics to stay laser-focused on that highlight.
  • Throughout the day, you’ll build energy by exercise, nutrient dense food,meditation….so that you can stay in control of your time and attention.
  • Finally, you’ll reflect on the day with a few simple notes.

HIGHLIGHT: START EACH DAY BY CHOSING A FOCAL POINT

The first step is deciding what you want to make time for? It might be an important work like finishing presentation, or spending time with family, reading book or gardening or grooming your dog…. Highlight must be the first thing before you start your day and should be your priority.


When you choose a Highlight, you put yourself in a positive, proactive frame of mind. But this alone isn’t enough. You’ll also need to rethink how you react to distractions that might get in your way, and that’s exactly what the next step is all about.

LASER: BEAT DISTRACTION TO MAKE TIME FOR YOUR LASER

Adjust your technology so you can find Laser mode. Simple changes like logging out of social media apps or scheduling time to check email can have a huge effect.

ENERGIZE: USE THE BODY TO RECHARGE THE BRAIN

To achieve focus and make time for what matters, your brain needs energy, and that energy comes from taking care of your body. Charge your battery with exercise, food, sleep, quiet, and face-to-face time.

REFLECT:ADJUST AND IMPROVE YOUR SYSTEM

Before going to bed, take a few notes. Its super simple: You’ll decide which tactics you want to continue and which ones you want to refine or drop. And you’ll think back on your energy level, whether you made time for your Highlight, and what brought you joy in the day.

For make time practice no perfection is required , the every day mindset matters”.

HIGHLIGHTS:

Your Highlight gives each day a focal point. Choosing your daily Highlight starts with asking yourself a question:

  • What do I want to be the highlight of my day?
  • What’s the most pressing (urgent) thing I have to do today?
  • At the end of the day, which Highlight will bring me the most satisfaction?
  • When I reflect on today, what will bring me the most joy?

A good rule of thumb is to choose a Highlight that takes sixty to ninety minutes. If you spend less than sixty minutes, you might not have time to get in the zone. Sixty to ninety minutes is a sweet spot. It’s enough time to do something meaningful.

HIGHLIGHT TACTICS:

  1. WRITE IT DOWN:

There’s a special, almost magical power to writing down your plans: The things you write down are more likely to happen. Make writing down your Highlight a simple daily ritual. You can do it at any time, but the evening (before bed) and the morning work best for most people.

2. GROUNDING IT:

  • If you didn’t get to your Highlight, repeat for a second chance.
  • Repeat to build momentum.
  • Repeat to create a habit.
  • Repeat to keep the good times rolling.

3.STACK RANK YOUR LIFE:

If you’re feeling stuck choosing a Highlight than make a list of big things that matter in your life.

Don’t prioritize the list yet, just write it. Consider what’s most meaningful to you, and draw a circle around number one.

4.BATCH THE LITTLE STUFF:

Make a batch of small things your big thing. For example, one day this week Highlight will be “catch up on email” or “return phone calls.”

5.THE MIGHT- DO LIST:

6.THE BURNER LIST:

Like time and mental energy, the Burner List is limited, and so it forces you to say no when you need to and stay focused on your number one priority. Here’s how to make one:

  1. Divide a sheet of paper into two columns.
  2. Put your most important project on the front burner.
  3. Leave some counter space.
  4. Put your second most important project on the back burner.
  5. Make a kitchen sink.

7.RUN A PERSONAL SPRINT

PLAN OF ACTIONS FOR HIGHLIGHTS:

1.Schedule your highlight:

2. Block your calendar:

If you work in an office where colleagues can add meetings to your calendar, take a different approach: Use daily “do not schedule” blocks to make room for your Highlight.

3.Bulldoze your calendar:

If you can’t block your calendar, there’s another way to clear time for your Highlight: Bulldoze it. Imagine a tiny bulldozer driving through your calendar, pushing events around. The bulldozer might compress one meeting by fifteen minutes and another by thirty.

4. Just say No:

Saying no doesn’t come naturally. Be nice but honest. Just because you’re saying no to the request doesn’t mean you can’t say yes in the future.

5. Design your day:

5.Becoming a morning person:

Don’t underestimate the potential of mornings. Those early hours are gift. Humans are hardwired to wake when it’s light and get sleepy when it’s dark. Watch the sunrise; seeing the sky go from dark to light reminds the brain that it’s time to transition from night to day.
Becoming a morning person is not for everyone. Some people will have more
success making time at night. Still, it’s worth giving it a shot. Sometimes we don’t know what we’re capable of until we apply some simple tactics and an experimental mind-set to our lives.

6.Design the nights before:

Start with an honest assessment of how much sleep you need and how much you get. To reset the default mode, pay attention to how food and drink affect your sleep. Adjust your environment to wind down and signal “bedtime” to your body. Switch down your fav switches and try candles after 7.00 pm to make room soft and feeble. Go offline one hr before bed.

7. Quit when you are done:

It can be hard to stop work at the end of the day, because the Busy Bandwagon
encourages a “just one more thing” mentality. Many people quit only when they’re too exhausted to go on, and even so, they check email again before they go to bed. We fall into the trap by ourselves. Don’t get trapped, decide and quit!

LASER:

Laser is a state of mind. When you’re in Laser mode, your attention is focused on the present like a laser beam shining on a target. You’re in the flow, fully engaged and immersed in the moment. When you’re laser-focused on your Highlight, it feels fantastic—it’s the payoff for proactively choosing what’s important to you.

Distraction is the enemy of Laser mode. It’s like a giant disco ball in the path of your laser beam: Light goes everywhere except in the direction of the target. Every distraction imposes a cost on the depth of your focus.

LASER TACTICS:

“BE THE BOSS OF YOUR PHONE”

1.Try a distraction free phone:

Removing email and other Infinity Pool apps from our phones might be the simplest, most powerful change for laser mode. Remove email from your phone and check it on your laptop, you’ll remove a lot of stress along with it.

Bottom line: If an app is a tool or if it doesn’t make you twitchy, keep it.

2. Log Out:

Typing in your username and password is a hassle. So, website and apps encourages you to stay logged in, leaving the door to distraction wide open. But you can change the default. When you’re done using email, Twitter, Facebook, whatever, log out.

3. Nix Notifications:

Notifications are not your friends. They’re nonstop attention thieves. Turn off almost all notifications. By turning off your notifications, you’ll teach your phone some manners —the kind of friend you’d actually want in your life.

4. Clear Your Home screen:

To slow things down, try making your home screen blank. Move all the icons to the next screen.

4. Wear a Wristwatch:

A wristwatch replaces the need to check your phone whenever you want to know the time. A quick time check on your phone often pulls you into an Infinity Pool.

5. Leave Devices Behind:

Leaving your devices behind is a helpful tactic when you want to make time for an “offline” Highlight like reading to your kids or working on a project with your hands.

HOW TO STAY OUT OF INFINITY POOLS:

  • Skip the Morning Checking
  • Block Distraction Kryptonite- Your distraction Kryptonite might be something common and obvious such as what’s up, Facebook, email, Instagram, You tube, twitter…..
  • Fly Without Wi-Fi- Fasten your safety belt, and enjoy Laser mode at 35,000 feet. The strange parallel universe of an airplane cabin can be the perfect opportunity to read, write, knit, think, or just be bored—in a good way.
  • Put a Timer on the Internet
  • Deal with Email at the End of the Day
  • Schedule Email Time
  • Empty Your Inbox Once a Week
  • Be Slow to Respond- Respond slowly to emails, chats, texts, and other messages, if it is not very urgent.
  • Vacation Off the Grid
  • Don’t Watch the News- TV news is incredibly inefficient; it’s an endless loop of talking heads, repetitive stories, advertisements, and empty sound bites. Rather than summarizing the most important events of the day, most TV news offers up anxiety-provoking stories handpicked to keep you agitated and tuned in. Instead, make a habit of reading the news once per\ day or even once per week. True breaking news will find you, and the rest isn’t urgent or just doesn’t matter.
  • Make TV a sometime treat.

TO STAY IN THE ZONE:

Getting into Laser mode is only half the battle—you have to stay in the zone and maintain attention on your Highlight. Focus is hard work, and it’s inevitable that you’ll be tempted by distraction.

1.Shut the Door

If your Highlight requires focused work, do yourself a favour and shut the door. And if you can’t find one, put on headphones—even if you don’t actually put on any music. Headphones and closed doors signal to everyone else that you shouldn’t be interrupted. You’re telling yourself it’s time for Laser mode.

2.Make a “Random Question” List-

Write down whatever twitchy things coming to your mind in a piece of paper. It will help you to stay in laser mode.

3.Notice One Breath-Pay attention to the physical sensations of a single
breath:

  • Breathe in through your nose. Notice the air filling up your chest.
  • Breathe out through your mouth. Notice your body softening. You can repeat this if you like, but one breath really can be enough to reset your attention.

4.Take a Day Off-

If you’ve tried these techniques and you still don’t have Laser
mode in you, don’t beat yourself up. You might need a rest day. Try taking
real breaks throughout the day and switching to a joyful Highlight that’ll help
you recharge.

ENERGIZE:

You are more than a Brain. Imagine you’ve got a battery inside you. All your energy is stored in the battery, and just like the battery in your phone or laptop, it can be charged all the way up to 100 percent or can drain all the way down to zero. When your battery is empty, you’re totally exhausted—you feel wrung out and maybe even

Now imagine how it feels when your battery is full. You’ve got a spring in your step. You feel well rested, your mind is sharp, and your body feels alert and alive. You’re ready to take on any project—not only ready but excited. That’s 100 percent.

Choosing a Highlight and getting into Laser mode are the core of Make Time. But the secret sauce is Energize. With a full battery, you have the power to be present, think clearly, and spend your time on what matters. To get the energy you need to maintain a focused, high-performing brain, you’ve got to take care of your body.

“What you do every day matters more than what you do once in a while”.—
GRETCHEN RUBIN

Act like a Caveman to Build Energy: Get more exercise! Eat healthier! Live like a caveman!

  • Keep It Moving
  • Eat Real Food/Eat like a hunter gatherer-Eat food. Not too much. Mostly plants.
  • Go Off the Grid
  • Make It Personal- Interact with friends face to face.
  • Sleep in a Cave-Sleep quality is more important than quantity. Make Your Bedroom a Bed Room
  • Exercise Every Day (but Don’t Be a Hero). Squeeze in a Super Short Workout.
  • Pound the Pavement- We were born to walk. But in the modern world, we default to motorized transportation. Most of us can get wherever we need to go by car, bus, or train, and by making it so easy not to walk, this default robs us of a great opportunity to energize.
  • Central Park Your Plate-
  • Stay Hungry-Fasting sharpens focus and improves energy.
  • Snack like a Toddler
  • Get Woodsy- the Japanese government has been encouraging a practice called shinrin-yoku, which can be translated as “forest bathing” or, more simply, “taking in the forest atmosphere.” Studies on shinrin-yoku show that even brief exposure to a forest lowers stress, heart rate, and blood pressure.
  • Trick yourself into Meditating- Meditation is just a breather for your brain. Meditation is also exercise for your brain.
  • Take Real Breaks
  • Spend Time with Your Tribe
  • Eat Without Screens
  • Sneak a Nap
  • Put On Your Own Oxygen Mask First

Welcome to the fourth and final step of Make Time- “REFLECT”. Take Notes to Track Your Results (and Keep You Honest)

START YOUR “SOMEDAY” TODAY

I have tried my best to bring out the synopsis of the book including my personal learning and experiences. Leave your valuable comment if you find it useful and practical.

Reference-

Make Time

Role of Diet, Immune and Nutritional supplements in COVID-19 Pandemic

Social distancing ,regular handwashing and wearing mask are the most effective and proven methods to reduce risk and spread of the coronavirus disease (COVID-19). However its equally important to understand the link between nutrition, immune system and supplements in COVID.

 Your immune system constantly defends your body against invading pathogens, including viruses, toxins, and bacteria.

Keeping your immune system healthy year-round is key to preventing infection and disease. Making healthy lifestyle choices by consuming nutritious foods and getting enough sleep and exercise are the most important ways to bolster your immune system.

Poorly nourished individuals are at a greater risk of various bacterial, viral, and other infections.

What factors can depress our immune system?

  1. Old age
  2. Poor nutrition
  3. Lack of sleep and recovery
  4. Lack of physical activities
  5. Chronic stress
  6. Excess weight
  7. Chronic diseases
  8. Environmental toxins

Eating enough nutrients as part of a varied diet is required for the health and function of all cells, including immune cells. In addition, research has shown that supplementing with certain vitamins, minerals, herbs, and other substances can improve immune response and potentially protect against illness.

A healthy and clean diet emphasizes fruits, vegetables, whole grains, legumes, and nuts, moderate consumption of fish, and poultry, and limited intake of red and processed meat, refined carbohydrates, sugar and ultra processed food.

SMARTEST DOCTOR IS YOUR BODY. We all are blessed with a super power inner pharmacy which can be activated by FARMACY.

FARMACY

Your inner tube of life is your digestive system. Two wolf in your digestive system- Good bacteria and bad/wrong bacteria, whom you feed the most will grow and take the lead of your health. Processed foods are the treat for bad bacteria whereas whole unprocessed foods, probiotic, prebiotic, fermented foods are the treat for good bacteria.

The microbiome plays a key role in immune function. The gut is a major site of immune activity and the production of antimicrobial proteins. The diet plays a large role in determining what kinds of microbes live in our intestines. A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes.

Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity. These fibers are sometimes called prebiotics because they feed microbes. Therefore, a diet containing probiotic and prebiotic foods may be beneficial. Probiotic foods like curd contain live helpful bacteria , and prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria.

In COVID pandemic, it is indispensable to keep our immune system healthy and vital.

Here are the few suggestions to boost your immune and keep COVID -19 at bay-

  1. Vitamin D- A number of studies have found that those who have less vitamin D are more vulnerable to COVID. The smaller number of foods contain vitamin D and the human body produces the vitamin D when in contact with the direct sunlight. Since COVID- 19 pandemic induced lock downs have confined a large number of people to their houses it is very imp to get checked your vitamin D and start the supplement . When get in safe range then the best practice is sunning for 15- 20 mins daily when the UV index is not too high. About 20 minutes of daily sunshine on 40% of exposed skin produces ample vitamin D in general. Dark-skinned people need more exposure to produce the same amount of the vitamin.

United kingdom is giving free vitamin D supplements to more than 2.5 million “vulnerable people” COVID pandemic. Vitamin D is actually a hormone rather than a vitamin; it is required to absorb calcium from the gut into the bloodstream. Vitamin D is mostly produced in the skin in response to sunlight and is also absorbed from food eaten (about 10% of vitamin D is absorbed this way) as part of a healthy balanced diet. Less vitamin D less absorption of calcium. Now think what will happen to your bone and teeth?!

Sunlight Benefits and Danger – Kansas Medical Center
SUNSHINE VITAMIN

2.Probiotic foods: Kefir, yogurt with live active cultures, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso.

3.Prebiotic foods: Garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. However, a more general rule is to eat a variety of fruits, vegetables, beans, and whole grains for dietary prebiotics.

4.Zinc: Zinc is proven to be effective at slowing the rate that similar viruses such as SARS and common cold replicate in the body. As an essential micro nutrient for human health, zinc plays a key role in the immune system. Zinc is vital for more than 300 enzymes in the body.A daily intake of up to 15 mg of zinc is needed to maintain a steady state as there is no specific zinc storage system in the body.

5.Vitamin C: The body is not able to make vitamin C on its own. It does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.Vitamin C is a powerful antioxidant and is vital for the immune health.Supplementing with vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold.

The upper limit for vitamin C is 2,000 mg. Supplemental daily doses typically range between 250 and 1,000 mg.

6. Medicinal mushroom: Over 270 recognized species of medicinal mushrooms are known to have immune-enhancing properties . Cordyceps, lion’s mane, maitake, shitake, reishi, and turkey tail are all types that have been shown to benefit immune health.

7.Turmeric and black pepper: Curcumin and black pepper helps up in boosting up the immunity and helps to fight against viral replication. Curcumin suppresses various inflammatory molecules which are responsible for the causes of the damage by viruses.

The addition of black pepper with turmeric increases the absorption of turmeric by 2000 percent when used in a 1:10 ratio of pepper to turmeric. Pretty amazing, right? Black pepper aids in combating respiratory conditions and rejuvenating the lungs.

8. Ashwagandha: It is an ancient herb commonly known as Indian Gingeng and is a powerful adaptogen. It enhances the body’s resilience to stress. Ashwagandha improves the body’s defense against disease by improving the immunity. It also possesses potent antioxidant properties that help protect against cellular damage caused by free radicals.

An herb used for more than 5,000 years in the practice of Ayurvedic medicine, can increase the body’s white blood cells, which help boost immunity.

9.B complex vitamins. B vitamins, including B12 and B6, are important for healthy immune response. Yet, many adults are deficient in them, which may negatively affect immune health.

10.Selenium: Selenium is a mineral that’s essential for immune health. Animal research demonstrates that selenium supplements may enhance antiviral defense against influenza strains, including H1N1 . Brazil nuts are good source of selenium. Two Brazil nuts are enough to boost your immune and take care of inflammation.

11. Sleep ,Rest and Recovery: This is a significant and required element for healthy immune, that you have to take care on daily basis. Without sleep ,rest and recovery neither you nor your immune can survive or thrive.

Studies show that people who don’t get quality sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick. During sleep hours your body recovers from kryptonites. Poor and bad sleep can lead to long term chronic diseases.

12. Exercise: Stay physically active during quarantine. WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease.

Supplementing is important to get on the wellness track,however, maintaining a balanced diet, getting enough sleep, engaging in regular physical activity, and not smoking and drinking are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease.

More inflammations more you are vulnerable to infections. So eat more anti inflammatory foods such as kale ,green leafy vegetables, spices and herbs, fruits, cruciferous veggies, beans and lentils ,coconut oil,ghee…

A robust and diverse food supply is an essential part of the health and nutrition response to COVID-19 pandemic.

“Here are five simple rules for a powerful immune system that you should commit to memory: 1. Eat a large salad every day. 2. Eat at least a half-cup serving of beans/legumes in soup, salad, or another dish once daily. 3. Eat at least three fresh fruits a day, especially berries, pomegranate seeds, cherries, plums, oranges. 4. Eat at least one ounce of raw nuts and seeds a day. 5. Eat at least one large (double-size) serving of green vegetables daily, either raw, steamed, or in soups or stews.”
― Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease

34 Best Healthy Eating Quotes For You and Your Kids!

TELOMERE: A PATHWAY TO PSYCHOLOGICAL WELLBEING AND HEALTHY AGING

Why do people age at different rates? Why are some people whip smart and energetic into old age, while other people, much younger, are sick, exhausted, and foggy?

Think of the human body as a barrel full of apples. A healthy human cell is like one of these fresh, shiny apples. But what if there is a rotten apple in that barrel? Not only can’t you eat it, but worse, it will start to make the other apples around it rotten, too.

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A Rotten Apple in an Apple Barrel.

The aged and dead cells behave same as the rotten apple. It’s a jinx for the healthy cells. Aging and senescent lies in the complex interactions between genes, social relationships, environments, lifestyles, and your response to the changes. You’re born with a particular set of genes, but the way you live can influence how your genes express themselves. Lifestyle factors can turn genes on or shut them off.

“Genes load the gun, and environment pulls the trigger.”

TELOMERE AND HEALTHY AGEING:

Do you know the protective plastic tips at the ends of shoelaces? These are called aglets. The aglets are there to keep shoelaces from fraying. Now imagine that your shoelaces are your chromosomes, and aglet are your telomere

When your shoelace tips wear down too far, the shoelaces become unusable. You may as well throw them away. Something similar happens to cells. When telomeres become too short, the cell stops dividing altogether and die.

Telomeres do not simply carry out the commands issued by your genetic code. Your telomeres, it turns out, are listening to you. They absorb the instructions you give them. The way you live can, in effect, tell your telomeres to speed up the process of cellular aging. But it can also do the opposite. The foods you eat, your response to emotional challenges, the amount of exercise you get, whether you were exposed to childhood stress, and even the level of trust and safety in your neighborhood—all of these factors and more appear to influence your telomeres and can prevent premature aging at the cellular level.

The wonderful news is that you can step in and take some control of your telomere

  • Don’t threatened your telomere, challenge it. Reframe view of situations in a more positive way.
  • Stress negatively affects your telomere. Several mind-body techniques, including meditation and Qigong, have been shown to reduce stress and to increase telomerase, the enzyme that replenishes telomeres.
  • Exercise that promotes cardiovascular fitness is great for telomeres.
  • Set your biological clock. Telomere need their sleep. Long sleep means long telomere. It’s Not Just Hours in Bed, Sleep Quality, Regularity, and Rhythm matters
  • Telomeres hate processed meats like hot dogs, but fresh, whole foods are good for them.
  • Neighbourhoods that are low in social cohesion—meaning that people don’t know and trust one another—are bad for telomeres.
  • Children who are exposed to several adverse life events have shorter telomeres.
  • Clinical depression and anxiety are linked to shorter telomeres.

SWITICHING LANES-Everyone’s cells become old and eventually we die. But imagine that you’re driving on a highway. There are fast lanes, there are slow lanes, and there are lanes in between. You can drive in the fast lane, barrelling toward the diseasespan at an accelerated pace. Or you can drive in a slower lane, taking more time to enjoy the weather, the music, and the company in the passenger seat. And, of course, you’ll enjoy your good health. Even if you are currently on a fast track to premature cellular aging, you can switch lanes.

One study has found that people who tend to focus their minds more on what they are currently doing have longer telomeres than people whose minds tend to wander more.

“A wandering mind is an unhappy mind.”

TELOMERES ARE THE PROTECTORS OF OUR CHROMOSOMES. The shorter your telomeres, the higher your risk of dying from cancer, cardiovascular disease, and of dying at younger ages generally, known as all-cause mortality

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TELOMERASE are the solution of telomere shrinkage. Telomerase is the enzyme responsible for restoring the DNA lost during cell divisions. Telomerase makes and replenishes telomeres.

STRESS AND TELOMERE

Your cells are listening to your thoughts. People who respond to stress by feeling overly threatened have shorter telomeres than people who face stress with a rousing sense of challenge.

The more stress you are under, the shorter your telomeres and the lower your telomerase levels. It also meant that our life experiences, and the way we respond to those events, can change the lengths of our telomeres. In other words, we can change the way that we age, at the most elemental, cellular level.

Stress is unavoidable. How much of it can we handle before our telomeres are damaged? A consistent lesson from the past decade of studies—and a lesson that echoes what the caregivers taught us—is that stress and telomeres have a Dose-response relationship. If you drink alcohol, you’re familiar with dose and response. An occasional glass of wine with dinner is rarely harmful to your health and may even be beneficial, as long as you’re not drinking and driving. Drink several glasses of wine or whiskey, night after night, and the story changes. As you “dose” yourself with more and more alcohol, the poisonous effects of alcohol take over, damaging your liver, heart, and digestive system and putting you at risk for cancer and other serious health problems. The more you drink, the more damage you do.

Stress and telomeres have a similar relationship. A small dose of stress does not endanger your telomeres. In fact, short-term, manageable stressors can be good for you, because they build your coping muscles. You develop skills and confidence that you can handle challenges. Physiologically, short-term stress can even boost your cells’ health (a phenomenon called hormesis, or toughening). The ups and downs of daily life are usually not wearing to your telomeres. But a high dose of chronic stress that wears on for years and years will take its toll.

SHORTER TELOMERE: Weaker immune system, More inflammation, Cell senescent and death, Disease tissues, Cancer, Aging, Disease and poor survival

PURPOSE IN LIFE AND HEALTHY TELOMERE:

When you have a sense of purpose, you wake up in the morning with a sense of mission, and it’s easier to make decisions and plans. The people with the strongest sense of purpose in life had a more resilient stress response, less reactivity, and faster recovery.

Stronger feelings of life purpose are also related to reduced risk of stroke and improved functioning of immune cells. Life purpose is even linked to less belly fat and lower insulin sensitivity. In addition, having a higher purpose in life may inspire us to take better care of ourselves. People with greater purpose tend to get more lifesaving tests to detect early disease (such as prostate exams and mammograms), and when they do get sick, they stay in the hospital fewer days.

“The purpose of life is not to be happy—but to matter, to be productive, to be useful, to have it make some difference that you lived at all.”

People high in self-compassion react to stress with lower levels of stress hormones, and they have less anxiety and depression. It is found that women who wake up with feelings of joy have more telomerase.

DEPRESSION AND ANXIETY EFFECTS ON TELOMERE:

Clinical depression and anxiety are linked to shorter telomeres—and the more severe these disorders are, the shorter your telomeres. Heart disease, high blood pressure, and diabetes all develop earlier and faster in people with depression and anxiety. Good news is when the anxiety is resolved and the person feels better, telomeres eventually return to a normal length.

Depressed people have shorter telomeres but more telomerase in their immune cells. Give depressed people an antidepressant (an SSRI), and their high telomerase levels climb up even further! The more that telomerase goes up, the more likely it is that their depression will lift.

Depression is characterized by being stuck in the “doing mode” mind-set, including ruminative thoughts, which create a vicious cycle.

There are two basic modes of thinking, MBCT(Mindfulness based cognitive therapy) teaches- DOING MODE AND BEING MODE. There is the “doing mode,” which is what we do when we’re trying to get out of the gap between how life is and how we want it to be. But there is another mode, and that is the “being mode.” In the being mode, you can more easily control where you put your attention. Instead of frantically striving to change things, you can choose to do little things that bring you pleasure, and things that help you feel masterful and in control. Because “being” also allows you to pay more attention to people, you can more fully connect with them—a state that typically brings humans the most joy and contentment. Have you ever experienced the contentment of focusing all your attention on a small task, such as cleaning out a messy drawer? That’s what being mode feels like.

METABOLISM AND TELOMERE:

What really appears to matter to telomeres is your metabolic health. Insulin resistance and belly fat are your real enemies. IT’S THE BELLY, NOT THE BMI. Abdominal fat is more inflammatory than, say, thigh fat. The fat cells secrete proinflammatory substances that damage the cells of the immune system, making them senescent and shortening their telomeres.

Improving your metabolic health is more important than losing weight. Instead of dieting by restricting calories, focus on being physically active and eating nutritious foods.

INTENSIVE LIFESTYLE CHANGE FOR HEALHY TELOMERE:

  1. Stress reduction
  2. Nutrition
  3. Exercise and recovery
  4. Sleep
  5. Social support

RENEWALE LAB

1.Stress reduction:
  • Three minute breathing break– The lifetime of an emotion, even a very unpleasant one, is no longer than ninety seconds—unless you try to chase it away or engage with it. Then it lasts longer. It shifts your thinking away from self-focus and the doing mode and moves it toward the peaceful being mode.
  • A heart focused meditation-When we breathe in, our heart rate goes up. When we exhale, our heart rate goes down. By having a longer exhalation than inhalation, we can slow our heart rate more, and we can also stimulate the vagus nerve. Breathing into our lower belly (abdominal breathing) stimulates the sensory pathways of the vagus nerve that go directly to our brain, which has an even more calming effect.
  • Kirtan Kriya is a more traditional form of meditation from yoga principles that involves chanting and tapping of the fingers (called yoga mudras). Kirtan Kriya works by putting you into a state of deep concentration and producing a calm, integrated state of body and mind. Afterward, your mind feels sharper and refreshed, as if you’ve just awakened from a great night’s sleep.
  • Yoga improves quality of life and mood for people across different types of illnesses, reduces blood pressure, and possibly inflammation and lipids. Yoga has recently been shown to increase spine bone density if practiced long term.
2. Nutrition:

A whole-foods diet that features fresh vegetables, fruits, whole grains, nuts, legumes, and omega-3 fatty acids is not only good for your telomeres, it also helps reduce oxidative stress, inflammation, and insulin resistance. People with higher blood levels of omega 3, vitamin D,vitamins C and E have longer telomeres.

To get sufficient antioxidants in your diet, eat plenty of -especially citrus, berries, apples, plums, carrots, green leafy vegetables, tomatoes, and, in smaller portions, potatoes (red or white, with the skin on). Other plant-based sources of antioxidants are beans, nuts, seeds, whole grains, and green tea.

Choose more foods high in fiber, antioxidants, and flavenoids, like fruits and vegetables. Include foods high in omega-3, like seaweed and fish. Choose less refined sugars and red meat.

THREE CELLULAR ENEMIES- Inflammation, Insulin resistance, and Oxidative stress

MINDFUL EATING:

  • Breathe. Bring your awareness to your entire body. Ask yourself: How physically hungry am I right now?
  • Rate your physical hunger on the scale of 1-10
  • When you do eat, fully savor the taste of the food and the experience of eating.
  • Pay attention to the hunger in your stomach, to the physical sensations of fullness and distention (“listening to the stretch receptors.”)
3. Exercise and recovery:

Exercise reduces oxidative stress and inflammation. Exercise Can Keep You in the Healthspan Longer. Two kinds of exercise stood out. Moderate aerobic endurance exercise, performed three times a week for forty-five minutes at a time, for six months, increased telomerase activity twofold. So did high-intensity interval training (HIIT), in which short bursts of heart-pounding activity are alternated with periods of recovery.

Exercise releases a newly identified hormone, Irisin, that boosts metabolism and in one study was associated with longer telomeres. Moderate exercise and fitness are clearly wonderful for telomeres.

Overtraining is not good for your telomere. Overtraining is defined by too much training time relative to rest and recovery. And it happens when you don’t support your body with enough rest, nutrition, and sleep. Some warning signs of overtraining include fatigue, moodiness, irritability, trouble sleeping, and susceptibility to injuries and illness. The cure is rest!

What is good for one person may be harmful to another. Overtraining initially creates additional oxidative stress in the body.

Exercise charges up the cell clean-up crew, so that cells have less junk build-up, more efficient mitochondria, and fewer free radicals.

If you have a high-stress life, exercise is not just good for you. It is essential. It protects you from stress-shortened telomeres.

4. Sleep:

Set Your Biological Clock. Telomeres need their sleep. Like a delicate, handmade timepiece, the SCN(Suprachiasmatic nuclei) is highly sensitive. It needs information from you to keep itself well-tuned. SCN regulates your circadian rhythms.

Light signals, which are transmitted directly to the SCN through the optic nerve, allow the SCN to set itself to a proper day/night cycle. By getting light exposure during the day, and by dimming the lights at night, you keep your SCN on schedule.

Sleep is crucial to your mind, your metabolism, and your mood. Long sleep means long telomeres. If you feel sleepy during the day, you need more sleep at night .It’s Not Just Hours in Bed, Sleep Quality, Regularity, and Rhythm matters.

Your body also depends on deep, restorative REM sleep to regulate your appetite. During REM sleep, cortisol is suppressed, and your metabolic rate increases. When you don’t sleep well, you get less REM in the second half of the night, and that results in higher levels of cortisol and insulin, which stimulate appetite and lead to greater insulin resistance. In plain terms, this means that a bad night of sleep can throw you into a temporary prediabetic state.

5. Social support:

Social world shapes our telomere. People in neighborhoods with low social cohesion and who live in fear of crime have greater cellular aging in comparison to residents of communities that are the most trusting and safe.

To ensure healthy Telomere: eat lightly ,eat wholesome, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” – .

Reference:

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