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Foods to Improve Kidney Health and Function

  • Different kinds of berries especially cranberries, strawberries, raspberries and blueberries.
  • Citrus fruits, such as lemons, limes, oranges, apples, cherries, pineapples, watermelon, red and purple grapes.
  • Apple Cider vinegar.
  • Vegetables like bell peppers, onions, cauliflower, cabbage, garlic, radish, spinach, kale, broccoli.
  • Extra virgin olive oil.
  • Omega 3 fatty oils rich foods like fish, flaxseeds.

Also read:

~Praveen Jada

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How to Increase HDL Cholesterol Levels

  • HDL means High Density Lipoprotein.
  • HDL particles encapsulate lipids and cholesterol and carries them back to liver, adrenals, ovaries, testis.
  • HDL cholesterol helps rid the body of extra cholesterol and keeps it from collecting on the linings of your arteries.
  • Our liver uses HDL cholesterol to produce Bile which is used to digest fats in the food we eat. Adrenal glands use it to produce Cortisol. Ovaries use to produce Estrogen  and Progesterone. Testis use it produce Testosterone hormone.
  • HDL is turning out to be a much more complex substance than we once believed. Instead of a single kind of particle, HDL is a family of different particles.
  • Some protect LDL from being chemically altered by oxygen, a change that makes LDL extra harmful to artery walls. 
  • Various HDL particles can ease inflammation in artery walls, stimulate production of nitric oxide, a molecule that helps artery walls relax, and help prevent blood clots from forming inside arteries.
  • HDL also decreases blood clotting.

There are medicines (Statins) to lower the LDL Cholesterol. Statins have garnered a lot of controversy in recent times. Many medical studies are now proving that statins might do more harm then good if used indiscriminately for long term.

However, there are no medicines discovered to increase HDL count, because HDL is mainly dependent on our lifestyle habits like nutrition, exercise, sleep.

USEFUL TIP: Target to increase HDL Cholesterol levels and Lower Triglycerides without worrying about how to normalize Total Cholesterol and LDL Cholesterol levels. When we focus on becoming healthier, fitter and stronger, most of the health concerns would be subdued. Automatically most people will see a a decrease in Triglycerides, VLDL and LDL Cholesterol levels when we are heathy, strong and energetic.

How to Increase HDL cholesterol levels:

  • Niacin (Vitamin B3). An optimum dosage is needed to actually control cholesterol and increase HDL level.
  • Omega 3 fish oil.
  • Magnesium.
  • Extra Virgin Olive oil.
  • Coconut oil and MCT oil derived from coconut oil.
  • Eating lots of Vegetables.
  • Almonds, Walnuts, Flaxseeds, Pistachios, Avocados.
  • Having optimum levels of Vitamin D3.
  • Good exercise or any activity which makes us sweat
  • Enough Sleep.
  • Water only fasting (Intermittent fasting or Time restricted feeding)
  • Eating low carb foods or following a Keto diet.
  • Stopping smoking.
  • Minimizing drinking alcohol.
  • Avoiding trans fats which are mainly in ultra-processed foods, fast foods, deep fried foods and junk foods.

~Praveen Jada

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Important Test Parameters to Look out for in Your Blood Test Package

Important parameters in the Blood test that would help us to plan our wellness program include

  • Complete Blood Count, Hemogram/Hematology
  • Kidney Function Test
  • Complete Lipid Profile (Cholesterol and Triglycerides)
  • Liver Function Test
  • HBA1C (very important)
  • Fasting Blood Glucose
  • Fasting Insulin (very important)
  • Thyroid Profile (very important)
  • Testosterone hormone levels
  • Complete Vitamins Profile – Especially Folate, Vitamin D3, Vitamin B12 (very important)
  • Mineral profile
    • Magnesium (very important)
    • Zinc
    • Chloride
    • Potassium (very important)
    • Sodium
    • Calcium (very important)
    • Chromium
    • Copper
    • Iron (very important)
    • Lead
    • Mercury
    • Selenium
  • Enzymes and Inflammatory markers
    • Anti CCP (very important)
    • Antinuclear antibodies (ANA) (very important)
    • Erythrocyte Sedimentation rate (very important)
    • Cysteine C (very important)
    • Homocysteine (very important)
    • High Sensitive C- Reactive Protein (very important)
    • Lipoprotein A
    • APOLIPOPROTEIN – A1
    • APOLIPOPROTEIN – B
    • Ferritin
    • TOTAL IRON BINDING CAPACITY
    • Amylase
    • Lipase
    • SGOT, SGPT
    • EST. GLOMERULAR FILTRATION RATE (eGFR)

~Praveen Jada

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Movement and Exercise is More Important Than Weight Loss For a Longer Life

PEOPLE TYPICALLY LOWER RISKS OF HEART DISEASE AND PREMATRURE DEATH FOR MORE BY GAINING FITNESS THAN BY DROPPING WEIGHT.

  • Research overwhelmingly shows that people who start to exercise rarely lose much, if any, weight, unless they also cut back substantially on food intake. Exercise simply burns too few calories, in general, to aid in weight reduction. We also tend to compensate for some portion of the meagre caloric outlay from exercise by eating more afterward or moving less or unconsciously dialing back on our bodies’ metabolic operations to reduce overall daily energy expenditure. People who shed pounds by dieting regained them, then tried again, a yo-yo approach to weight loss that often contributes to metabolic problems like diabetes and high cholesterol and lower life expectancy.
  • Overweight and obese people with significant health problems, including high blood pressure, poor cholesterol profiles or insulin resistance, a marker for Type 2 diabetes, showed considerable improvements in those conditions after they started exercising, whether they dropped any weight or not.
  • Sedentary, obese men and women who begin to exercise and improve their fitness can lower their risk of premature death by as much as 30 percent or more, even if their weight does not budge. This improvement generally puts them at lower risk of early death than people who are considered to be of normal weight but out of shape.
  • People with obesity usually lose some visceral fat when they exercise even if their overall weight loss is negligible. Visceral fat, which collects deep inside our bodies, raises risks for Type 2 diabetes, heart disease and other conditions.
  • Exercise likewise alters molecular signaling inside other fat cells in ways that may improve insulin resistance, no matter how much weight someone carries.

Excerpts taken from https://www.nytimes.com/2021/09/29/well/move/exercise-weight-loss-longer-life.html

~Praveen Jada

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Simple Tips to Start Investing in ‘YOU’

  • As the old adage goes ‘Health is wealth’. The best investment you would ever make is in ‘YOU’.
  • Eat quality whole foods. Food is medicine.
  • Eat lots of colorful vegetables in at least one meal.
  • Prioritize quality protein, fiber and healthy fats in every meal.
  • Minimize refined carbohydrates, sugary foods/drinks and processed/packaged food.
  • If necessary take good quality nutritional supplements daily to compensate for any nutritional deficiencies.
  • Drink water at regular intervals.
  • Go out and get some natural light daily.
  • Exercise. Any kind of movement is good for body and brain.
  • Sleep well. Sleep is the best therapeutic for our body and mind to rejuvenate daily.
  • Take deep breaths 15 to 20 times , 3 to 4 times a day. Follow any breathing technique that works for you.
  • Minimize Junk food and Junk news/information. Both are processed and have unhealthy ingredients in them and Both can have a negative impact in short term and in long term.
  • Start optimizing and enhancing your overall performance and stop damaging your health knowingly.

~Praveen Jada

*Do read the Disclaimer

Eating Whole Eggs and Impact on Cholesterol Levels

Eggs increase cholesterol in only a minority of healthy people. Dietary cholesterol seems to have less effect on young people. Dietary cholesterol seems to increase LDL more when the diet is high in carbohydrate (and thus low in fat).

In some unhealthy populations, as in healthy people with low baseline intake of fat and cholesterol, LDL increases can exceed HDL increases; but although an increased risk for cardiovascular disease may be inferred, none has been demonstrated epidemiologically.

Some studies link egg consumption to an increase in cholesterol levels; some do not; but no study has shown an increase in risk of cardiovascular disease.

  • In healthy people, even 6 eggs/day (the highest intake studied) doesn’t seem to adversely affect blood lipids. Some studies note no change in HDL or LDL; some note a benign increase in both; few note adverse changes in lipoprotein status.
  • In healthy people, eggs have never been directly associated with an increase in cardiovascular risk — such an increase was merely assumed from an increase in circulating cholesterol.
  • In unhealthy people, 1–4 eggs/day combined with a healthy low-carb diet may actually improve lipoprotein status (an effect likely due to the low-carb diet more than to the eggs).
  • In unhealthy people with an obesogenic diet (notably one high in carbohydrate), egg consumption might negatively affect blood levels of cholesterol and lipoproteins.

~Praveen Jada

*Do read the Disclaimer

Reference

https://examine.com/nutrition/will-eating-eggs-increase-my-cholesterol/

D-Mannose, Cranberry Extract to Prevent Urinary Tract Infections (UTI)

UTI – Urinary Tract Infection

UTIs occur when bacteria infect a person’s urinary tract, which includes the kidneys, bladder, and urethra.

The most common UTI occurs in a person’s bladder. This UTI is sometimes called cystitis. UTIs are more likely to affect women than men.

UTIs can cause the following symptoms:

  • pain when urinating
  • a frequent urge to urinate
  • feeling tired, shaky, or confused (especially for older people)
  • cloudy or foul-smelling urine

According to some studies taking a combination D-Mannose and Cranberry Extract has been effective in preventing UTIs, Kidney problems, Prostate problems and sometimes effective enough to treat acute bladder infections.

D-Mannose
  • D-mannose is a type of naturally occurring sugar.
  • D-mannose naturally occurs in a variety of fruits and vegetables like oranges, peaches, cranberries, mangos, aloe vera.
  • There is ongoing research on its uses, which may include the treatment of urinary tract infections (UTIs).
  • It may work by making it more difficult for the bacteria that are responsible for UTIs to attach themselves to the urinary tract.
  • A 2014 study in the World Journal of Urology found that D-mannose may be effective in preventing people from getting further UTIs after they have recovered from one. 
  • More studies are necessary to determine whether or not D-mannose is a useful treatment for UTIs. However this natural supplement seems to provide sufficient benefits with no major side effects to prevent UTIs and maintain health of bladder.
  • Due to the lack of high quality research to date, it is difficult to determine either the right dosage of D-mannose or the form that people should take it in. Some preliminary researches suggest a 1 Gram of D-Mannose twice daily is good to start with.
  • Taking d-mannose by mouth can improve digestive problems, low blood sugar, and blood clotting disorders in people with this condition. It’s not clear if it helps prevent liver problems.

References:

Cranberry Extract
  • Proanthocyanidin, the “active ingredient” in cranberry, alters the genotypic or phenotypic expression of fimbriae, which subsequently inhibits E. coli adherence to human bladder and vaginal epithelial cells.
  • Cranberry is most commonly used for the prevention and treatment of urinary tract infections (UTIs). Cranberry is also used for kidney stones, enlarged prostate, the common cold, and many other conditions. Scientific studies are limited.
  • It seems that some of the chemicals in cranberries keep bacteria from sticking to the cells that line the urinary tract. 
  • Capsules or tablets containing 120-800 mg of dried cranberry taken once or twice daily have been used. 

References:

~Praveen Jada

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Widely consumed Junk/Processed Foods and What are the Common Ingredients

Some of the most widely consumed processed foods.
  • Pizza
  • Chocolates with high sugar content (Not dark chocolate)
  • Chips
  • Cookies/ Biscuits
  • Ice creams
  • French fries
  • Burgers
  • Cakes
  • Soft drinks/juices
  • Deep fried animal based foods
All of them have some things in common. They will have a combination of more than one factors below.
  1. High Sugar (highly addictive)
  2. Artificial flavoring substances (highly addictive)
  3. High refined carbohydrates and high fat (oils) content both in a single food source (highly addictive)
  4. Very low fiber
  5. Low protein
  6. High Refined carbohydrates – Food stuff that is removed of fiber, protein and nutrients . Examples: refined flour or Maida or all-purpose flour.
  7. High content of refined oils
  8. Artificial colors
  9. Preservatives and stabilizers

I am not suggesting to completely stop eating these comfort foods. However, we need to keep in mind to not eat them frequently. Ultra processed foods are designed to make us addictive. They are not only fattening but also creates inflammation in our body. Some of the ingredients like colors, preservatives, flavors and other additives are highly inflammatory to our body.

~Praveen Jada

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Why is it Important to Manage Carbohydrate and Fat Content (ratio) in Foods

Take a moment and just think about this question.

Do we have any food (plant based or animal based) offered by mother nature that has high fat and high carbohydrate both of them together?

Answer is there is none (may be almost none as far as I know).

Examples of High fat, high protein, low carbohydrate foods

  • Almonds
  • Peanuts
  • Walnuts
  • Flax seeds
  • Cashews
  • Pistachio
  • Hazelnuts
  • Chia seeds

Examples of high carbohydrate, high protein, low fat

  • Pulses – Different kinds of Beans, Lentils, Peas
  • Oats
  • Different kinds of Millets
  • Whole Wheat

I believe that there might be a reason for this ‘evolutionarily’. Since both carbohydrates and fat are energy sources for our body, mother nature intelligently created food sources in such a way that there is no energy overload or imbalance. Any natural whole food would have either high carbohydrate or high fat but not both of them together.  When we eat foods that are high in carbohydrates and high in fats together, it is obvious that all those excess calories (energy) are stored as fat in our body.

Hence we need to choose foods or prepare foods that are not both high in fat and high in carbohydrates together. It is essential to keep the protein at optimum level and balance the content of fats to carbohydrate ratio. If you are eating a high fat food, then try to minimize the carb content and if it is high carbohydrate food then reduce fat content. In this way we would be not be over shooting our energy needs and unnecessarily storing excess energy as body fat.

For instance: Eggs are high in protein, fat and low in carb. Meat/chicken is high in protein, moderate fat and low carb. Nuts are high in fat, protein and low in carb. Lentils, peas, beans are high in carb, protein and low in fat. Whole grains are high in carb, moderate protein and low in fat. Vegetables are rich in fiber, low carbohydrates and low/no fat. Fruits are high in fiber, carbohydrates (fructose) and low/no fat.

~Praveen Jada

*Do read the Disclaimer

Four Pillars of a Meaningful Life

Belonging

Belonging comes from being in relationships where you’re valued for who you are intrinsically and where you value others as well. But some groups and relationships deliver a cheap form of belonging; you’re valued for what you believe, for who you hate, not for who you are. True belonging springs from love. It lives in moments among individuals, and it’s a choice — you can choose to cultivate belonging with others. For many people, belonging is the most essential source of meaning, those bonds to family and friends.

Purpose

The key to purpose is using your strengths to serve others. Of course, for many of us, that happens through work. That’s how we contribute and feel needed. But that also means that issues like disengagement at work, unemployment, low labor force participation — these aren’t just economic problems, they’re existential ones, too. Without something worthwhile to do, people flounder. Of course, you don’t have to find purpose at work, but purpose gives you something to live for, some “why” that drives you forward.

Transcendence

Transcendent states are those rare moments when you’re lifted above the hustle and bustle of daily life, your sense of self fades away, and you feel connected to a higher reality. 

Your Story

Creating a narrative from the events of your life brings clarity. It helps you understand how you became you. But we don’t always realize that we’re the authors of our stories and can change the way we’re telling them. Your life isn’t just a list of events. You can edit, interpret and retell your story, even as you’re constrained by the facts.

That’s the power of meaning. Happiness comes and goes. But when life is really good and when things are really bad, having meaning gives you something to hold on to. 

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~Praveen Jada

Reference:

Artificial and Natural Sweeteners (Sugar substitutes) – Which one to choose?

Artificial sweeteners
  • No nutrition
  • Zero calories
  • Minimum or no raise in blood sugar
  • Negligible to minimum raise in Insulin hormone levels
  • Highly processed
  • May have negative impact on gut microbiome
  • List of popular artificial sweeteners:
    • Aspartame
    • Saccharine
    • Sucralose
    • Acesulfame Potassium
Natural sweeteners
  • No nutrition
  • Zero calories
  • No raise in blood sugar
  • No raise in Insulin hormone levels
  • Derived from plant sources
  • Tastes intense sweetness
  • Gentle on stomach
  • List of popular natural sweeteners
    • Stevia
    • Monk fruit extract
Sugar Alcohols (artificial)
  • No nutrition
  • Has calories but lesser than sugar
  • Can raise blood sugar
  • Can raise Insulin hormone levels
  • Processed from sugar
  • May cause stomach upset and bloating
  • Can be fermented by gut microbiome
  • List of sugar alcohols in the order of preference
    • Erythritol – Lowest calories of all and least stomach upset- 0.2 Kcal/gram
    • Mannitol – 1.5 Kcal/gram
    • Sorbitol – 2.5 Kcal/gram
    • Xylitol – 2.5 Kcal/gram
    • Maltitol – 2.7 Kcal/gram

It is recommended to prefer Natural sweeteners when compared to Artificial sweeteners or Sugar alcohols.

~Praveen Jada

*Do read the Disclaimer

Benefits of Milk Thistle (Silybum marianum) for the Liver Health

Silybum marianum or milk thistle (MT) is the most well-researched plant in the treatment of liver disease. The active complex of MT is a lipophilic extract from the seeds of the plant and is composed of three isomer flavonolignans (silybin, silydianin, and silychristin) collectively known as silymarin. Silybin is a component with the greatest degree of biological activity and makes up 50% to 70% of silymarin. Silymarin is found in the entire plant but it is concentrated in the fruit and seeds.

Silymarin acts as an antioxidant by reducing free radical production and lipid peroxidation, has antifibrotic activity and may act as a toxin blockade agent by inhibiting binding of toxins to the hepatocyte cell membrane receptors. 

Benefits of milk thistle for the liver:

  • Strengthens hepatocyte (a liver cell) 
  • Powerful antioxidant
  • Anti-fibrotic 
  • Anti-Inflammatory 
  • Reduces damage to liver cells 
  • Regenerates liver cells 
  • Protects loss of glutathione  (our body’s own anti-oxidant)
  • Supports thyroid hormone conversion (T4 to T3) 

~Praveen Jada

*Do read the Disclaimer

References:

Daily Checklist for Overall Wellness – Simple and Possible for All of Us

  1. Move – create regular movement, exercise, do not sit for long time, take 10 minute walks after every meal.
  2. Balanced diet – Eat whole food meals at regular intervals. Prioritize quality protein, healthy fats from natural foods. Avoid snacking in between meals.
  3. Get exposed to sunlight for a while. If there is no sunlight, go out and spend some time in open day light.
  4. Hydrate – Drink water at regular intervals even if you are not thirsty.
  5. Breath – Do deep breathing 3 to 4 times for 3 to 5 minutes each time.
  6. Reduce caffeine intake – Stop having coffee or tea 10 hours before bed time.
  7. Family time – Spend some time with family. Ensure to talk to your spouse and loved ones. Play with your kids(if you have).
  8. Work on your Passion – Allocate some time to work on something that you love and willing to struggle for.
  9. Avoid Fear Mongering and Negativity – Stop watching negative news, stop reading negative content and stop listening to negative talk.
  10. Rest and recovery – Sleep at a regular time and wake up at a regular time.

~Praveen Jada

*Do read the Disclaimer

List of foods that cause less Stomach Bloating or Flatulence

Vegetables

  • Sprouts
  • Bell pepper
  • Carrot
  • Green beans
  • Cucumber
  • Lettuce
  • Tomato
  • Zucchini
  • Bamboo shoots
  • Eggplant
  • Ginger
  • Olives
  • Potatoes
  • Turnips

Fresh fruits

  • Oranges
  • Grapes
  • Muskmelon
  • Banana
  • Blueberries
  • Grapefruit
  • Kiwi
  • Lemon
  • Lime
  • Oranges
  • Strawberries

Meat, chicken, fish, eggs

Soy products including tofu, tempeh

Grains

  • Rice
  • Rice bran
  • Oats
  • Oat bran
  • Quinoa
  • Corn flour

Non-dairy milk

  • Almond milk
  • Rice milk
  • Coconut milk

Drinks

  • Tea and coffee with out milk
  • Water

Nuts and seeds

  • Almonds
  • Macadamia
  • Peanuts
  • Walnuts
  • Pumpkin seeds

~Praveen Jada

*Do read the Disclaimer