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A Workout Program Must Make You Feel Better and Energetic

  • After an exercise session one must feel physically strong and energetic, alert and mentally sharper, feel a sense of optimism and improvement in mood due to release of endorphins.
  • An well-structured exercise session should reduce stress, anxiety and must improve self-esteem.
  • A healthy workout program would enable you perform other important tasks in your life more efficiently. An exercise or a workout session must give you a boost both mentally and physically.
  • If you are feeling tired and exhausted to perform rest of activities in your daily life due to exercise, then you might be doing something wrong in the area of exercise routine or nutrition or resting.

~Praveen Jada

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Start your Wellness Journey with Whatever You Have

  • There is no right time or a perfect day to start with something that improves your health and quality of life.
  • Do the best you could do with what you have and where you are.
  • Small incremental steps and actions when taken consistently add up to make a huge positive difference when it matters.
  • Take a decision to make one healthy choice daily. Today is the best day to be healthier and stronger than yesterday.

~Praveen Jada

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Military Sleep Method to Fall Asleep Faster at Night

  • Find a comfortable position where you want to fall asleep and close your eyes.
  • Breathe out slowly while focusing on releasing any tension in your body, while keeping your breathing steady and relaxing the muscles in your face.
  • Relax your shoulders, letting them drop. Your arms and hands should also feel loose and relaxed by your body.
  • Continue to inhale and exhale steadily, letting the muscles in the legs and feet relax. Try to focus on letting go of any tension.
  • Gently flex your feet and toes, imaging a warm feeling flowing from head to toe.
  • Continue breathing comfortably and try to focus on breath.
  • Keep breathing comfortably and scan through your relaxed body from head to toe.

~Praveen Jada

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Cardio Exercises Improve Brain Health

Why cardio exercises are good for the brain:

  • Brain’s elasticity is enhanced: Your brain is elastic in nature, which means that neuronal connections can decrease and that new neuronal connections can be created.
  • Detoxification of the brain: Cardio workouts exercise and strengthen the heart and improve the blood flow throughout the body, including to your brain, specifically its white matter.
  • Better blood flow also can clear toxins from the brain, further protecting against inflammation and promoting neurogenesis — the development of new brain cells.
  • Helps slow down dementia or cognitive decline: Cardio exercises have a brain-protecting benefit.

How to gain maximum brain benefits from cardio?

  • Keep challenging yourself
  • Your brain can get too comfortable with routine exercise
  • Mix up your cardio workouts with varied intervals and try new, challenging activities whenever possible.
  • If you regularly walk, try swimming. If you cycle, try hiking.
  • Also, consider cardio that includes mental stimulation and challenges.

~Praveen Jada

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Importance of Phenotypic Flexibility and Hormesis for Improving Strength and Resilience

  • Scientists have been using the term “phenotypic flexibility” to describe health. Strive to live a life that increases your resilience and ability to tolerate all sorts of extremes.
  • In the fields of biology and medicine ‘hormesis’ is defined as an adaptive response of cells and organisms to a moderate (usually intermittent) stress.
  • All biological organisms adapt and evolve as per the environmental stressors Controlled exposure to stress and pain induces growth factors in body which makes us stronger and more resilient.
  • When we expose ourselves to stressors which we can control, we would gain the internal strength to handle external events that are out of our control.
  • Examples include exercise, dietary calorie restriction, fasting, holotropic breathwork, yoga, cold baths, sauna and exposures to low doses of certain phytochemicals.

~Praveen Jada

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PCOS and PDOD can be Controlled Through Lifestyle Improvements

  • Both PCOS and PCOD cause hormonal imbalances and are related to the ovaries with certain marked differences.
  • The major difference between PCOS and PCOD is that of the severity – the former being more severe.
  • PCOD can happen because of obesity, poor lifestyle, and bad eating habits.
  • It can be controlled by lifestyle changes and diet. Almost 80% of women suffering from PCOS are obese. The highest rate was seen in young adults, with the main causes being increased unhealthy eating patterns and irregularity in exercise.

Further articles related to supplementation, diet and lifestyle to be followed:

Supplements for PCOS/PCOD, PMS
Nutrition for Polycystic Ovary Syndrome (PCOS)

~Praveen Jada

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What Happens to Someone’s Brain From Complaining Every Day

  • We can change our brain for the positive, so we don’t have to feel “stuck”. We can increase our intelligence (our “I.Q.”). And, we can learn new, life-changing skills. In some instances, a person can recover from brain damage.
  • “Neurons that fire together, wire together.” Relationship between our thoughts (“neurons that fire”) and structural changes in the brain (“wire together.”).
  • “Your experiences, behaviors, thinking, habits, thought patterns, and ways of reacting to world are inseparable from how your brain wires itself.” Negative habits change your brain for the worse. Positive practices change your brain for the better.
  • “In depression, there’s nothing fundamentally wrong with the brain. It’s simply that the particular tuning of neural circuits creates the tendency toward a pattern of depression. It has to do with the way the brain deals with stress, planning, habits, decision making and a dozen other things — the dynamic interaction of all those circuits. And once a pattern starts to form, it causes dozens of tiny changes throughout the brain that create a downward spiral.”
  • Negative people are almost always complainers without fail. Worse, complainers are not satisfied in keeping their thoughts and feelings to themselves; instead, they’ll seek out some unwilling participant and vent.
  • Of course, we all complain from time-to-time. In fact, researchers from Clemson University empirically demonstrated that everyone grumbles on occasion. Some just do so much more often than others.
  • Harmful behaviors such as complaining, if allowed to loop within the brain continually, will inevitably alter thought processes. Altered thoughts lead to altered beliefs, which leads to a change in behavior.
  • Additionally, our brain possesses something called the negativity bias. In simple terms, negativity bias is the brain’s tendency to focus more on adverse circumstances than positive.
Attention-seeking Complainers

These are people who seek attention through complaining. They dwell on about how they’ve got it worse than everyone else. Ironically, rational people are apt to ignore outright the person rather than waste mental energy, focusing on their negativity.

Chronic Complainers:

These folks live in a constant state of complaint. If they’re not voicing about their “woe is me” attitude, they’re probably thinking about it.

Low-E.Q. Complainers:

These people aren’t interested in your perspective, thoughts, or feelings. You’re a sounding board – a brick wall. As such, they’ll dwell and vent at every opportunity.

~Praveen Jada

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References and excerpts from

https://www.powerofpositivity.com/complaining-changes-brain-anxious-depressed-research/?fbclid=IwAR1ktoMYEdQgheMokMu_OgDsHuo9bczVncAt6MbziAaUXSGPnR0dG0LzTB4

Weight loss versus increasing fitness and physical activity for reducing health risks

Excerpt from below Pubmed study analysis:

Gaesser GA, Angadi SS. Obesity treatment: Weight loss versus increasing fitness and physical activity for reducing health risks. iScience. 2021 Sep 20;24(10):102995. doi: 10.1016/j.isci.2021.102995. PMID: 34755078; PMCID: PMC8560549.

  • The mortality risk associated with obesity is largely attenuated or eliminated by moderate-to-high levels of cardiorespiratory fitness (CRF) or physical activity (PA).
  • Most cardiometabolic risk markers associated with obesity can be improved with exercise training independent of weight loss and by a magnitude similar to that observed with weight-loss programs
  • Weight loss, even if intentional, is not consistently associated with lower mortality risk.
  • Increases in CRF or PA are consistently associated with greater reductions in mortality risk than is intentional weight loss.
  • Weight cycling is associated with numerous adverse health outcomes including increased mortality.

A lot of people, pursue dietary regimens with the goal of fat loss. And while many people are able to shed unwanted pounds, they often utilize restrictive and unsustainable diets to do so.⁠

According to the authors of a recent narrative review [PMID:34755078] this represents a “weight futile cycle” in which the dieter wants to weigh less, attempts to lose weight, fails to reach or maintain their goal, becomes frustrated, stops trying, regains weight (sometimes more than they lost originally), wants to lose weight ?????, and the cycle continues.⁠

The authors proposed an alternative, weight-neutral approach. They noted that, while it’s generally assumed that a high BMI increases mortality risk, the body of literature on the topic is mixed. Multiple meta-analyses suggest that high levels of cardiorespiratory fitness, muscle strength, and physical activity reduce or eliminate the association between a high BMI and mortality risk.⁠
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They also suggested that physical activity and cardiorespiratory fitness reduce mortality to a greater extent than intentional weight loss and that intentional weight loss is not consistently associated with mortality risk. However, a more detailed look at the meta-analyses cited by the authors paints a different picture.⁠
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Nevertheless, achieving and maintaining weight loss is very difficult, and many people gain the weight back. Increasing cardiorespiratory fitness and physical activity levels can make people decidedly healthier independent of weight loss. Weight-neutral interventions can be more sustainable for many individuals and can reduce the risk of adverse psychological consequences associated with intentional weight-loss interventions.⁠

~Praveen Jada

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THINK LIKE A FARMER TO PURSUE YOUR HEALTH AND WELLNESS GOALS

**Consider ‘crops’ are like your resolutions, goals, passions and various decisions you * Relate ‘crops’ are like your “resolutions, goals, passions and various decisions” you take for your overall well-being and Relate the “farmer” to YOUSELF

  • Be practical. Choose the crops* in accordance to the soil, geography, weather conditions and other dependent factors like capital and man power in hand.
  • Irrigate and fertilize the crops* consistently on a regular basis.
  • Remove weeds and protect crops* from toxic conditions (people, news, media etc).
  • Don’t blame the crops* for not growing fast enough. They will mature when it is time.
  • Don’t complain that crops* are not giving the rewards quick enough.
  • Don’t leave or up root the crops* before they have had a chance to grow fully and bloom. Don’t get angry at crops* for not giving instant results.
  • Don’t hesitate to invest time, effort and money on crops* to reap quality rewards later.
  • Have faith. A farmer* understands that there could be bad seasons. Extreme environmental factors are not in farmer’s control. However being prepared for adversity, showing commitment, being consistent, showing up, not quitting and taking full responsibility is in the control of the farmer.
  • A farmer* may lose crops* once in a while, but he learns and tries again freshly.

~Praveen Jada

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Vitamin D Supplementation: A Potential Approach for COVID-19 Therapeutics

  • Vitamin D is likely to reduce acute respiratory tract infection risk, and that 10,000 IU/day is safe.
  • It is not considered possible to achieve toxic levels via the sun alone, and supplementation for prolonged periods brings 25(OH)D to toxic levels only if the dose is consistently extraordinarily high (40,000 IU/day for many months) (28, 88, 91, 92). The average naturally acquired 25(OH)D among equatorial tribal groups is 46 ng/ml (93). Healthy lifeguards typically have 25(OH)D levels of 100–125 ng/ml (29).
  • The Endocrine Society found toxicity symptoms only at levels above 150 ng/ml (93). 
  • Heaney et al., supported the higher level in a reply, citing a recent supplementation study which supported an RDA closer to 7,000 IU/day (97).
  • Parathyroid hormone levels were not reduced in participants taking 15,000 IU/day, even with 25(OH)D levels above 60 ng/dl, in a study with a goal of bringing 25(OH)D levels up to at least 40 ng/dl (93). 
  • 25(OH)D levels of up to 120 ng/dl appeared safe, and hypercalcemia and hypercalciuria were least common in participants with the highest 25(OH)D levels (calcium was not supplemented) (93).
  • Goal 25(OH)D levels were achieved by 70% of the participants with 6,000 IU/day for normal weight participants, but 7,000 and 8,000 IU was required for overweight and obese participants, respectively (93).
  • Growing research suggests that 40–60 ng/ml is needed for prevention of respiratory infections, and 50–80 ng/ml is required to favorably influence hypertension and cardiovascular disease (28).
  • Mean 25(OH)D levels in the 400 IU/day group did not increase, while 25(OH)D for the 10,000 and 4,000 IU/day groups rose and then plateaued at 58 and 53 ng/dl, respectively (98).
  • The Endocrine Society recommends up to 10,000 IU/day, particularly for obese individuals (93, 99). However, some study participants have taken 15,000 to 40,000 IU daily for at least 6 months without apparent adverse effects (91).
  • Grant et al. authored an early article positing a relationship between COVID-19 and vitamin D which recommended 10,000 IU/day for 1 month, followed by 5,000 IU/day, with a goal 25(OH)D of 40–60 ng/ml (19).
  • Sharma et al., reviewed the literature informing decisions about COVID-19 and vitamin D3, finding compelling evidence for 10,000 IU/day for a month, followed by 5,000 IU/day to bring 25(OH)D levels up to the target of 40–60 ng/ml, then recommended a more modest 1000–2,000 IU/day (107).

~Praveen Jada

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References:

Tips to Maintain a Balanced Gut Microbiome (Good Bacteria)

Your gut microbial ecosystem must be healthy for you to be healthy. When your gut bacteria are out of balance – you may get into health issues like bloating, indigestion, gas formation, autoimmune diseases like psoriasis, rheumatoid arthritis, IBS, mental health issues to name a few.

Here are few to tips to keep your gut microbiome is balance

  • Feed good stomach bacteria by eating protein rich foods. To avoid the blood sugar imbalances that feed bad gut bacteria, eat protein with every meal, even at breakfast. This will help you to avoid sudden increases in your blood sugar. Eat clean and sustainably raised animal protein, like whole eggs, fish, turkey, chicken, and lean cuts of lamb, and plenty of vegetable protein such as nuts, beans, seeds, and tofu.
  • Eat high-fibre foods. Whole grains, vegetables, nuts, seeds, and fruit all contain beneficial fibre that feed the good gut bacteria.
  • Don’t be afraid of healthy fat. Increase omega-3 fatty acids by eating wild salmon, sardines, herring, flaxseeds, walnuts, avocados and even seaweed. You can also supplement with high quality Omega 3 capsules.
  • Eat colourful fruits and vegetables a day, which contain disease fighting vitamins, minerals, fibre, phytonutrients, antioxidants, and anti-inflammatory molecules.
  • Repopulate your digestive tract with good bacteria. Take very high-potency probiotics (look for at least 25 billion live CFU’s from diversified strains of Lactobacillus, Bifidobacterium, and Saccharomyces boulardii), twice a day for one to two months. Start slowly and observe how the probiotics affect your gut. In some cases, certain individuals may need to delay probiotics until their gut is more intact. Eating fermented foods like kimchi and Sauerkraut are also great ways to repopulate healthy gut flora.
  • Reduce stress. Believe it or not, stress affects our gut bacteria. Try a stress-reduction technique like meditation, deep breathing, and yoga are all great ways to reduce stress.

~Praveen Jada

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Omega 3 Fatty Acids (DHA and EPA) – Their importance

  • Omega-3 fatty acids are like powerful medicine without side effects. They reduce inflammation, promote cardiovascular health, protect your brain, and help prevent metabolic syndrome and chronic diseases. ⁣
  • We know how important they are because of what happens when we don’t get enough. People who lack omega-3s in their diets are at great risk of heart disease and chronic inflammation. Deficiencies have been linked to a higher prevalence of Alzheimer’s disease and dementia, ADD, violence, and mental health. ⁣
  • Omega-3s are abundant in a few natural whole foods like fatty fish, seafood, eggs, grass-fed meat, flaxseeds, algae, and walnuts. Omega 3 fatty acids can also be supplemented.

~Praveen Jada

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Minimum Basics to be Mentally and Physically Fit

  • Move. Movement is important. Involve in any physical activity daily. Go to gym, walk, run, jog, cycle, swim, play any sport etc.,
  • Eat nutritious food. Eat more colourful vegetables and fruits, include quality protein and healthy fats rich in Omega 3s.
  • Sleep well. Give some rest to your body and mind to recharge for next day. Different kinds of tissue repair happens mainly during sleep.
  • Drink enough water. Around 2.5 to 3 litres is sufficient for most of us.
  • Spend some time in Sunlight.
  • Take vitamins and mineral supplements as necessary.

~Praveen Jada

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Satiety and Satiation – How to Improve Satiety

  • Satiety and satiation are often used interchangeably to mean “satisfying hunger”. Technically speaking, however, satiation describes the lack of desire to continue eating a meal, whereas satiety is the feeling of fullness that allows us to stop eating for a while.
  • Protein increases satiety more than carbohydrates and fat do, by increasing thermogenesis and through the direct effect of its constituent amino acids (notably leucine) on the brain.
  • Fiber improves satiety through multiple mechanisms, including by slowing the absorption of a few nutrients (including fat).
  • It’s unlikely that you’ll eat a boatload of carbs and fat without either much protein or fiber, then feel compelled to eat the protein and fiber afterwards. So starting a meal with protein and/or fiber is an easy way to make good outcomes more likely for yourself!

~Praveen Jada

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