Blog

Results of our Healthy Habits Compound Over Time

  • Healthy habits are the compound interest of self improvement on daily basis.
  • The same way that money multiplies through compound interest, the effects of your healthy habits multiply as you repeat them in small simple steps.
  • Eating healthy, regular exercise and sleeping well seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous. It is only when looking back two, five, or perhaps ten years later that the value of good habits strikingly apparent.
  • Same is true for delaying or ignoring things that are good for you as it may cost you a lot in long term. What was once a harmless decision of opting for easy choices may lead to difficulties in long term.

~Praveen Jada

*Do read the Disclaimer

Check Hormonal Balance Before Losing Weight

  • When we don’t understand the hormonal reasons for weight gain, we are blinded from the true problem.Diets and quick fixes become bandaids on fatal wounds. We fight against our bodies even though it is a losing battle. It is not until we identify this true culprit that we can begin to make lasting changes. Before starting on a weight loss program – Test your hormonal profile, vitamins profile, inflammatory markers, Liver and Kidney function through a comprehensive blood test.
  • Not addressing existing hormonal imbalances like High Insulin, Low Testosterone, High Prolactin, High or Low Thyroxin could cause serious problems.
  • Hormonal balance is very important to be physically strong and mentally healthy.
  • For this it is better to get a comprehensive blood test done with hormonal profile tests, based on the results it is recommended to follow a diet and exercise program which improves the hormonal balance.

What are the most common factors for hormonal imbalances

•Nutritional deficiency like vitamin D3, B12, Magnesium, Zinc, selenium etc

•Not having a protein rich diet and not having enough healthy fats

•Obesity

•Low physical activity

•Not sleeping enough

•Some medicines may cause

•Chronic stress and anxiety

•Even injuries to certain parts of the body and certain medical treatments may cause hormonal imbalance.

~Praveen Jada

*Do read the Disclaimer

Using Caffeine to Increase Mental Focus and Concentration

  • Caffeine is in a very effective tool to increase focus and concentration, provided the dosage is right and it’s taken approximately 15 to 30 minutes prior to initiating a bout of mental or physical work.
  • Coffee beans have the highest amount of caffeine compared to tea. Coffee consumed in isolated form (without adding milk or cream) like black coffee, espresso, in supplement pill form(anhydrous caffeine) is more effective.
  • Caffeine has other benefits too, including up-regulation of dopamine receptors. However, anxiety-prone individuals need to consume coffee or caffeine based beverages with caution.
  • And of course don’t ingest caffeine too late in the day or it will disrupt your sleep. Generally avoid caffeine within the 8 to 10 hours prior to bedtime. Even if you fall asleep and stay asleep, the architecture of your sleep and next day mood and performance will suffer.

~Praveen Jada

*Do read the Disclaimer

Sugar is as addictive as Drugs

Sugar is as Addictive as Drugs. Addiction is the need or strong desire to do or to have something, even when we know that it is harmful. We unknowingly create valid reasons for our addictions.
Research proves sugar can trigger reward and craving states in your brain similar to addictive drugs, and lead to brain-related health issues such as depression, learning disorders, memory problems, and obesity.

Too much sugar is increasingly being linked to depression, learning disorders, memory problems, and overeating.

~Praveen Jada

*Do read the Disclaimer

Pre-Sleep Rituals and Tips to Improve Sleep Quality

Sleep impacts every part of your health. That’s why we feel our best when we’re well rested, and why we may suffer from mood swings, blood sugar imbalances, poor memory, and everything in between if we’re not getting enough.

Here are few ways to achieve a better night’s sleep

  • Going to sleep and waking at the same time each day creates a rhythm for your body.
  • Aim for at least 20 minutes of sunshine every day, preferably in the morning, which triggers your brain to release chemicals that regulate sleep cycles.
  • Avoid computers, smart phones, tablets and television one or two hours before bed.
  • Keep a journal or notebook by your bed and write down your to-do list or ruminations before you go to sleep so you can close your eyes and make it less likely for your mind to spin.⁣
  • Perform light stretching or yoga before bed to help relax your mind and body.
  • Use relaxation practices such as guided imagery, meditation or deep breathing calm your mind and help you drift into sleep.
  • Meditation or meditative deep breathing can actually provide the nervous system a rest that’s five times deeper than sleep. So, take a few minutes to yourself if you can during the day, sit upright on the ground or on a chair, close your eyes, and do some heavy breathing.
  • Try to wake up with the sunrise. Aim for at least 20 minutes of sunshine every day, preferably in the morning, which triggers your brain to release chemicals that regulate sleep cycles.
  • Listen to meditative and soothing music before sleeping or while sleeping if it helps you to sleep better.

~Praveen Jada

*Do read the Disclaimer

Adaptogens – Benefits

Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue and overall well-being. You can take adaptogens by adding them to food or beverages or take them as tinctures. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors.

Adaptogens increase the state of nonspecific resistance in stress and decrease sensitivity to stressors, which results in stress protection, and prolong the phase of resistance (stimulatory effect). Instead of exhaustion, a higher level of equilibrium (the homeostasis) is attained the heterostasis.

Here are few prominent adaptogens

  • Ashwagandha
  • Panax ginseng
  • Siberian ginseng
  • Tulsi (Holy Basil)
  • Cordyceps mushroom extract
  • Reshi mushroom extract
  • Goji berry
  • Rhodiola rosea
  • Curcumin (Turmeric extract)
  • Maca root extract
  • Licorice extract
  • Astragalus

~Praveen Jada

*Do read the Disclaimer

The Power of Phytochemicals

Plants don’t make phytochemicals for our benefit, even though we hijack them to optimize our biology.

The phytochemicals found in the edible plant kingdom are the plants’ messaging system, a means of protection, defense, and survival. These compounds deter pests, prevent the plants from being eaten, increase hardiness, and even communicate messages to other plants, animals, and the trillions of microbes and fungi found within the soil.

Antioxidant, anti-inflammatory, detoxifying, anti-cancer, and disease-fighting medicines proclaim themselves through their bright colors. We should all eat the rainbow of colors regularly—red, green, yellow, orange, and purple plants.

~Praveen Jada

*Do read the Disclaimer

What Can Our Gut Bacteria Do

They synthesize certain vitamins for us like vitamin K2, which is critical for blood-clotting and depositing calcium into our bones and teeth, and biotin, a B vitamin that’s used for cell division and that promotes healthy hair, glowing skin, and strong nails.

We live in a world that views these tiny little microorganisms as a foreign threat, which may be true in some situations, but the reality is the bugs in our gut play a critical role in our health as a species. They have been here a lot longer than we have, and we’ve evolved to use them for our benefit, and vice versa. Our skin, lungs, and even our eyes have a microbiome—and each is integral for keeping those organ systems healthy, alive, and adapted to their environment.

These 100 trillion bacteria make up anywhere between one and three percent of your body’s total mass, or about three-to-five pounds. That’s about the weight of a laptop—pretty significant considering these tiny microorganisms are invisible to the naked eye. These bacteria are small but mighty, and having the right ones in your gut could be one of the most important drivers of health and disease.

Your gut is your inner garden—the more good bugs you have in it the more likely it is to flourish. On the other hand, the more bad bugs you have, the more susceptible it is to damage. When the bad bugs overgrow the good bugs, it manifests as chronic disease. Obesity, diabetes, Alzheimer’s, Parkinson’s, ADHD, allergies, heart disease, cancer, depression, and anxiety can all be linked back to bad gut bacteria.

Keystone bacteria species such as Akkermansia, Bifidobacterium, and Lactobacillus are particularly helpful for cultivating a healthy gut microflora. These bugs make short-chain fatty acids like butyrate, the preferred fuel for our intestinal cells that helps maintain the integrity of our gut lining.

~Praveen Jada

*Do read the Disclaimer

Where does your fat go when you burn it

While most people think that you sweat it out, in reality about 85% of its converted to CO2 which you exhale especially when you sleep. If you were to lose 10 KG, 8.4 KG of those 10 KG is exhaled as CO2. Hence our lungs are the primary excretory organ for fat in our body.

  • So strengthen your lungs through exercise, yoga, breathing exercises and optimum sleep.
  • Get vitamin D from sunlight/food/supplements.
  • Eat foods rich in Vitamin C, magnesium and Omega 3s.

~Praveen Jada

*Do read the Disclaimer

Habits that Steadily Destroy Our Gut/Stomach Health

A junk diet – A low quality diet which is devoid of nutrients makes good bacteria suffer and makes certain bad bacteria/yeast to flourish in our gut. This leads to lot gut microflora imbalance and may result in a lot of gastrointestinal diseases.

Medication overuse – Indiscriminate usage of Anti-inflammatories, antibiotics, anti-acid drugs, steroids could damage stomach lining and could impair normal digestive function.

Infections and gut imbalances – These include small intestinal bacterial overgrowth(SIBO), yeast overgrowth and parasites.

Toxic overload – Including Mercury and mold toxins.

Inadequate stomach acid and digestive enzymes – Due to stress, PPIs, acid blocking medications, zinc deficiencies can all contribute to lack of adequate digestive enzyme and acid production.

Stress and anxiety – chronic stress alters our gut nervous system. This could lead to a leaky gut and changing the normal microflora balance in the gut.

~Praveen Jada

*Do read the Disclaimer

Benefits of Daily Deep Breathing

  • Deep and rhythmic breathing helps you calm your thoughts, slow your heart rate, and regulate your autonomic nervous system.
  • When you’re working on something that requires your full and undivided attention, focused breathing helps you direct what your mind is paying attention to and focus on that thing without any distractions.
  • When a high-pressure situation arises, it helps you control the physical and mental response to stress, preventing you from getting frazzled.
  • When reflecting upon your own life and inner nature, this technique helps you slow down and gain more insight and self-knowledge.
  • And at a practical and physical level, proper breathing enhances lung capacity, strengthens your immune system, and regulates your neuroendocrine system.

~Praveen Jada

*Do read the Disclaimer

Importance of Resistant Starch

  • Resistant starch is a kind of starch that is not digested in the small intestine, hence its name. Instead, your gut bacteria processes it, creating beneficial molecules that promote balanced blood sugar and healthy gut flora. In other words, when you eat resistant starch, it “resists” digestion and does not spike blood sugar or insulin.
  • Interestingly, resistant starch is really a prebiotic.
  • Eat prebiotic-rich foods. Enjoy bananas, Jerusalem artichokes, onions, garlic and leeks daily.
  • Cook, then cool your starches. This process changes starches and how your body digests them, decreasing insulin spikes and feeding good bacteria.
  • Eat plenty of complex carbohydrates. Optimal gut health demands a balanced diet with plenty of nutrient-dense, fibre-rich foods like broccoli, eggplant, zucchini, green beans, and asparagus.

~Praveen Jada

*Do read the Disclaimer

What We Can Control and What We Cannot Control

What you can control

  • Diet
  • Training
  • Sleep
  • Research
  • Planning
  • Preparation
  • Mindset
  • Commitment
  • Consistency
  • Discipline
  • Not comparing
  • Not complaining
  • Not controlling external factors
  • Only controlling our own body and mind
  • Not having victim mindset
  • Taking responsibility
  • Our beliefs
  • Our values
  • Our thoughts
  • Our feelings
  • Our emotions
  • Our attitude and behaviour
  • Our decisions
  • Our choices
  • Our actions

What we cannot control

  • Genetics
  • Muscle tone and mass
  • Skeletal frame
  • Injuries
  • Health issues like infections and diseases
  • Other people
  • Others helping and supporting us
  • External events
  • Speed of progress
  • End results
  • Outcomes
  • Environmental and weather conditions
  • Appreciation and Recognition
  • Fame and reputation
  • Others accepting or rejecting us
  • Decisions by government
  • Economic conditions

~Praveen Jada

*Do read the Disclaimer

Importance of Soluble and Insoluble Fiber

  • Soluble fiber forms a gel-like substance in your gut and acts as a fuel for your gut bacteria. It can help lower cholesterol, stabilize blood glucose, and help you feel more satisfied after meals. Soluble fiber is found in oats, peas, beans, apples, pears, citrus fruits, carrots, barley, avocados, sweet potatoes, legumes, nuts and psyllium.
  • Insoluble fiber is the “roughage.” It can help carry toxins out of your gut for excretion. It also helps with constipation. You can find insoluble fiber in many vegetables, whole grains, millets etc. Be sure to drink plenty of fluids while eating lots of fiber to keep things moving.

~Praveen Jada

*Do read the Disclaimer