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Sugar – Minimize it in all kinds of foods

Sugar is addictive like any recreational drug, smoking or alcohol or any other addiction. It releases feel good hormones which in turn increases sugar cravings.

It has No vitamins and minerals, no protein ,no fat, no fiber  and just empty calories in the form of refined carbs – Results in wanting more of the sugar cravings and junk food.

This messes up the hormonal balance in the body. For instance it raises insulin and blocks Leptin. Leptin is the hormone which signals brain that we are full and stop eating. Leptin also signals brain to burn internal energy like stored fat and glycogen. Insulin spike and presence in the blood will not let the body to burn the stored fat.

We need to be careful to keep it to minimum levels in our diet or else it could lead to below issues in long run without giving much of warnings.

  • Spikes insulin, results in hyperinsulinemia and later leads to insulin resistance
  • Obesity
  • Type 2 Diabetes – which leads to various other vital organ related diseases
  • Fatty liver 
  • Cancer
  • High cholesterol
  • High Blood pressure
  • Heart and Brain related disorders and diseases
  • Increases visceral fat or  Belly fat which is the top most reason for heart problems
  • Dental issues
  • Accelerates aging process and skin related issues
  • Artificial sugar and sugar based food products are addictive. Sugar cravings can be equated to any other addiction like drug addiction, alcoholism, smoking etc.,
  • Sugar is one of the main reasons for many lifestyle disorders. It leads to irreversible physical and mental disorders.
  • Sugar increases the risk of obesity, diabetes, and heart disease.
  • Sugar decreases brain cognitive abilities, results in mood swings and give lethargic feeling.
  • Sugar is one the biggest reason for dental problems.
  • Sugar accelerates the aging process and deteriorates the functioning of body organs like liver, kidneys, pancreas.

~Praveen Jada

*Do read the Disclaimer

Physical Movement Has Reduced Drastically in Past 50 to 60 years

Our bodies are meant to move. We are supposed to move and do various activities in our lives. This is how we have evolved. Of course I agree that humans kept on developing, worked on refining lives by inventing stuff, we kept on adding various mechanical and automatic utilities to make our lives easier.

Some of the technological advancements are good for various needs and makes living better. Like transport vehicles, Elevator and escalators, we have different kinds of tools at our houses to help us with various domestic tasks, we have electronic devices that lets us talk and watch content in real time, we don’t need to move out of our houses to eat food, we don’t need to stand in queues to watch a movie.

At the same time we also eliminated some basic movements in our lives by introducing tools in the name of luxury. Like we take showers instead of using mug and bucket to bath – Here we avoid bending and stopped basic movement of deadlifting, we use western toilets instead of India toilets – Here avoid squat position which is considered to be king of exercises in strength training. We even use a lift to go to a gym which could be even in 1st floor. I wonder how many of us can clean our entire back just by using our hands while taking bath, by doing this we are keeping our shoulder flexibility healthy – For this purpose we use back scrubs with long handles and avoid to stretch our shoulders and elbows backwards

Everything is just a click away and we don’t need to spend any physical or mental energy to attain anything in our daily lives. We need everything easy and quick these days. We don’t give a damn about of future selves and our wellbeing in future.

Yes people were civilized and were using different means of convenience tools even 60 to 70 years back. But the trends we are experiencing now are a total alien stuff to the people of that generation. There is no way to vent out the extra energy, we are not meeting the expectations of our evolutionary mind. This results in a lot of pent up energy physically and mentally with converts in to some unwanted forms – physically it manifests in the form of fat, toxins, metabolic diseases and disorders – mentally it shows up in the form of anxiety, stress, depression, brain fog etc.,

Hence, we need to put conscious effort to get the daily dose of physical movement and exercise for our overall well being.

~Praveen Jada

*Do read the Disclaimer

People Go to Doctor Because of What They Eat

Most of the people today visit hospitals or doctors because of what they ate and to an extent for not having proper lifestyle.

It all comes down to discipline and what they believe is valuable in life. An average person’s decisions in life are majorly influenced by food. Now a days many people just feed themselves and they eat to feel good, just for any kind of occasion or to deal with different kind of mental and physical health issues . This in turn shows negative impact on ones health and wellbeing.

Today this is what majority of people do – For instance if someone is miserable due to a fight with spouse then go have 2 large mugs of beer with some French fries or other junk food, if you are depressed then we go have a large bowl of ice cream along with some fudge on it, if we feel cranky then we have a can of coke, if feel celebratory due to some joyous occasion then we go have a party to have unlimited amounts of fried food with deserts, if your kid is pestering you then you offer some cookies or candy bars or sugary food to silence them, You are tired and exhausted with just normal work stuff and commuting daily then just get the false sense of gratification by having a huge meal loaded with not so healthy food at night.

It is just a lifestyle of desperation, working all day, work in jobs due to their compulsions, not giving enough time to delve and work on their passions or interests, having a guilt that they are unable to give enough time for their kids or family, clearly feeling the strife in their personal life and relationships yet unable to make positive changes.

When you feel like you are not doing enough or you are doing enough but not feeling happy, you don’t give a damn about tomorrow or 1 month from now or 1 year from now or 5 years from now. We give more importance to instant gratifications than long term happiness, we tend to do what we want to do and avoid what we need to do on a daily basis. These are the things that also contribute to us making haphazard decisions not only in our diet but probably in other areas as well. This kind of daily lifestyle makes us feel like a mess even though we consciously strive to have a healthy balanced life. And these emotions would flare up during our eating patterns.

Now you just grab food based on your impulses and those impulses would most probably pushing you to say to yourself “What the hell would happen if I eat just an ice cream, I am going to work my ass off anyways” that too you would do this after having a heavy meal . You have a cup of coffee in between meals with 2 or 3 scoops of sugar in it and feel alert for a while and get a crash in no time which only makes you to grab something else unhealthy to feel good. You go on this roller coaster on a daily basis and see no difference in your physical and mental well being immediately, but over a period of time you will be disappointed with your body image, you would be disappointed with your medical reports, you would be visiting doctor for self-induced health issues.

It is also something to do with being present, recovering and being mindful apart from eating well and exercising. You basically come home all stressed out. You sit in front of the TV or Netflix. You eat food not being conscious of what you are eating parallelly. Then you don’t go to bed on time as you keep watching TV and browsing content on your mobile simultaneously. Meanwhile you lost track of time and don’t go to sleep on time. As a result you get insufficient rest. You wake up in the morning to get along with your daily rut. You feel like drained though you are just out of sleep because you messed up last day. Now you have some breakfast that gives you that dopamine rush, so have some happy food only to get a crash in no time even before lunch. It is one thing snowballing to another just keeping us in this self-destructive habits.

We have some many pediatric dentists earning a fortune these days. But we as parents are just not concerned about how we can make a conscious effort in inculcating good eating habits to our children. Even by giving sugary food or junk food at a particular time daily programs children’s brains in expecting that happy meal at that time of the day. It is just addictive similar to any other addiction like smoking or alcoholism or drugs etc., We as parents are distorting the sense of taste of a healthy child and programming their eating patterns badly in their early age. Many people don’t even brush their kids teeth twice daily in early ages but at the same time they do not think twice before giving these gooey substances to their kids.

People making these food products study neurochemistry, evolutionary biology, reward systems of human brain, physiology of addiction to market the product strategically. There is so much of research and money going behind developing these addictive unhealthy foods. There is so much of money spent in placing these food products strategically in supermarket shelves.

Especially to attract the eyes of small manipulatable kids, they will be subconsciously bombarded with these attractive addictive information of food products everywhere or where ever you go right from TV,  social media, videos, podcasts, kids channels . Biggest sin that food product companies are making in these times is to advertise all these sugary and processed food on kids channels.

Food companies and food joints like Mc D, KFC, Domino’s pizza have all these meal combinations strategically planned and so much of physiological research that went behind them. People are just trapped in this ugly marketing strategy as these combi- meals would have attractive discounts. Basically these are the food combinations that just bypasses our satiety signals to brain and makes us eat more . It is enough even if they trap a few customers misusing this basic neuro chemical patterns of human brain.

We need to disassociate with the guilt or depression coming with these choices we make in our lives. We need to just know some of the basics of how our human brain reacts and works , the patterns and wiring behind our emotions . This will allow us to make conscious decisions and prevent us to fall in these traps designed for us to eat more and think less. When we are aware of fundamentals of evolutionary biology of brain and neuro chemical responses we try to separate ourselves from the guilt of not having that self-control to lead a healthy life. The more you are aware of your unconscious thoughts and phycology behind the marketing strategies hitting us , we can prepare ourselves slowly to improve our decisions over a course of time.

Basically all these kind of eating habits gives way to metabolic syndrome, chronic diseases and many other lifestyle disorders which are just self induced. This is basically western food consumption habits and lifestyle just borrowed from many sources like movies, advertisements, television, pop culture etc., So please be mindful and act with self-responsibility.

~Praveen Jada

*Do read the Disclaimer

Some More Reasons to be in Best Physical Condition

  • To be my own hero
  • To be a role model and hero to my kid and my family
  • To inspire others and be inspired myself
  • To discipline myself to do the things that are hard yet fruitful in long term
  • Protect myself from uncontrollable external events, unexpected health issues, to confront inevitable diseases
  • To be strong and resilient in times of crisis
  • If required to be able to defend myself from others and be able to give tough fight if the situation demands
  • To develop confidence to do difficult things in life
  • To gain compassion and humility towards others
  • To gain the courage and be a pillar of support to others during tough times
  • To push through the hard times

~Praveen Jada

*Do read the Disclaimer

CoQ10 Supplement

Coenzyme Q10 is a vitamin-like substance found throughout the body, but especially in the heart, liver, kidney, and pancreas. CoQ10 is a compound made by your body and stored in the mitochondria of your cells. The mitochondria are in charge of producing energy. They also protect cells from oxidative damage and disease-causing bacteria or viruses

Coenzyme Q10 is most commonly used for conditions that affect the heart such as heart failure and fluid build up in the body (congestive heart failure or CHF), chest pain (angina), and high blood pressure. It is also used for preventing migraine headache, Parkinson disease, and many other conditions.

CoQ10 production decreases as you age. Thus, older people seem to be deficient in this compound. Hence, a recommended daily dosage in the form of supplement will support our body needs for CoQ10.

Benefits:

  • It May Help Treat Heart Failure. Many researches say that CoQ10 supplementation could help with side effects of taking Statin drugs (Cholesterol controlling drugs).
  • The antioxidant properties of CoQ10 could help improve sperm quality and reduce the decline in the number and quality of eggs in women.
  • Supplementing with CoQ10 may also help decrease the risk of cancers.
  • Supplementing with CoQ10 seems to help prevent and treat migraines, as it increases mitochondrial function and reduces inflammation.
  • Exercise performance can be affected by oxidative stress and mitochondrial dysfunction. CoQ10 can help lower oxidative damage, promote exercise capacity and decrease fatigue.
  • Supplementing with CoQ10 can help increase insulin sensitivity and improve blood sugar levels.
  • It Is Good for the Brain

~Praveen Jada

*Do read the Disclaimer

References:

https://www.webmd.com/vitamins/ai/ingredientmono-938/coenzyme-q10

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/#:~:text=%5B3%5D%20Antioxidants%2C%20such%20as,and%20acts%20as%20an%20antioxidant.

https://www.healthline.com/nutrition/coenzyme-q10#TOC_TITLE_HDR_11

Vitamin K2 (Menaquinone)- Foods, Benefits and Supplementation

  • Vitamin K was initially discovered as a nutrient involved in blood clotting. There are two forms: K1 (found in plant foods) and K2 (found in animal and fermented foods).
    • Vitamin K1, (phylloquinone) found in leafy greens, vegetables, and some plant oils
    • Vitamin K2, (menaquinone) found in dairy, fermented foods, and animal products
  • Vitamin K2 may be a useful adjunct for the treatment of osteoporosis, along with vitamin D and calcium, rivaling bisphosphonate therapy without toxicity.
  • It may also significantly reduce morbidity and mortality in cardiovascular health by reducing vascular calcification. Vitamin K2 appears promising in the areas of diabetes, cancer, and osteoarthritis. Vitamin K2 use in warfarin therapy is safe and may improve INR control, although a dosage adjustment is required.
  • You can get vitamin K2 from high-fat dairy products, egg yolk, liver and fermented foods, such as sauerkraut. Vitamin K2 supplements also can give you the recommended daily dosage especially in combination with Vitamin D3.
  • If we have a balanced and strong gut microflora, Gut bacteria also produce vitamin K-2.

Benefits:

  • A higher intake of vitamin K2 is strongly associated with a reduced risk of heart disease. Vitamin K1 appears to be useful for blood clotting.
  • Vitamin K2 plays an essential role in bone metabolism, and studies suggest that it can help prevent osteoporosis and fractures.
  • It’s believed that vitamin K2 may play a critical role in dental health, but human studies showing the benefits of supplements in this area are currently lacking.
  • Vitamin K2 has been found to improve survival in patients with liver cancer, prostate cancer and breast cancer. 

Foods:

  • Dairy products especially hard cheeses
  • Fermented foods
  • Red Meat products
  • Liver and other organ meats
  • Egg yolks
  • Chicken
  • Fatty fish, such as salmon

Supplementation

  • Due to modern manufacturing processes, the vitamin K content, particularly the vitamin K2 content, of the food supply today has significantly dropped, making vitamin K2 supplements a more reliable way to secure adequate intake. By striking the right balance in intake of calcium and K2, it may be possible to fight osteoporosis and simultaneously prevent the calcification and stiffening of the arteries.
  • Supplemental calcium promotes bone mineral density and strength and can prevent osteoporosis. Recent scientific evidence, however, suggests that elevated consumption of calcium supplements may raise the risk for heart disease and can be connected with accelerated deposit of calcium in blood-vessel walls and soft tissues. In contrast, vitamin K2 is associated with the inhibition of arterial calcification and arterial stiffening.
  • D3 and K2 pairing has been one of the fastest-growing and most successful product pairings. D3 is safer and more effective with K2 to balance calcium in the body. Any formulation that includes D3 can be improved by K2.
  • Vitamin D enhances the absorption of calcium from the food you eat. When you don’t consume enough calcium, vitamin D maintains its blood levels by drawing on the body’s main calcium supply — your bones. Vitamin K2 activates osteocalcin, a protein that promotes the accumulation of calcium in your bones and teeth. Vitamin K activates matrix GLA protein, which prevents calcium from accumulating in soft tissues, such as the kidneys and blood vessels.
  • It is highly recommended to take a vitamin K2 supplement along with Calcium or Vitamin D3 supplementation.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5494092/#:~:text=Main%20Message,health%20by%20reducing%20vascular%20calcification.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/

“The Perfect Pair”: Vitamins K2 and D3 synergy shown to amplify effects of both (nutritioninsight.com)

https://www.healthline.com/nutrition/vitamin-d-and-vitamin-k#TOC_TITLE_HDR_3

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/

~Praveen Jada

*Do read the Disclaimer

Potassium – Benefits and Food Sources

  • Potassium is one of the seven essential macro-minerals. A high potassium intake reduces the risk of overall mortality by 20 percent.
  • It also decreases the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones.
  • The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles.
  • Adults should be consuming 4,700 milligrams (mg) of potassium a day. Potassium supports blood pressure, cardiovascular health, bone strength, and muscle strength.

Foods rich in potassium:

  • Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
  • Cooked spinach
  • Cooked broccoli
  • Potatoes
  • Sweet potatoes
  • Mushrooms
  • Peas
  • Cucumbers
  • Zucchini
  • Pumpkins
  • Leafy greens
  • Lima beans
  • Pinto beans
  • Kidney beans
  • Soybeans
  • Lentils
  • Nuts like Almonds, Cashews, Pistachios, Peanuts, Walnuts, Hazelnuts

~Praveen Jada

*Do read the Disclaimer

https://pubmed.ncbi.nlm.nih.gov/23674806/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963920/

https://www.webmd.com/diet/foods-rich-in-potassium

Magnesium: Benefits, Foods and Supplementation

  • Magnesium is the fourth most abundant mineral in the human body. Magnesium is an essential element required as a cofactor for over 300 enzymatic reactions and is thus necessary for the biochemical functioning of numerous metabolic pathways.
  • Evidence supports the use of magnesium in the prevention and treatment of many common health conditions including migraine headache, metabolic syndrome, diabetes, hyperlipidemia, asthma, premenstrual syndrome, preeclampsia, and various cardiac arrhythmias. Magnesium may also be considered for prevention of renal calculi and cataract formation, as an adjunct or treatment for depression, and as a therapeutic intervention for many other health-related disorders.
  • In supplement form prefer to use magnesium glycinate and/or magnesium citrate. These the better absorbed by the body for different health conditions.

Foods which contain magnesium:

  • Green leafy vegetables – Spinach, Kelp, Kale
  • Fruit – figs, avocado, dates banana and raspberries
  • Nuts and seeds – Cashews, Almonds, Peanuts, Pistachio, pecans, walnuts, flaxseeds)
  • Legumes – black beans, chickpeas and kidney beans
  • Vegetables – peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts
  • Seafood – salmon, mackerel, tuna
  • Whole grains – whole wheat, brown rice, millets and oats
  • Raw cacao and Dark Chocolate

Benefits:

  • Magnesium is a co-factor. What’s a co-factor? It’s a helper element involve in the activation of certain enzymes. There’s actually 300 enzymes that magnesium is involved with.
  • Energy creation: Helps convert food into energy.
  • Protein formation: Helps create new proteins from amino acids.
  • Gene maintenance: Helps create and repair DNA and RNA.
  • Muscle movements: Is part of the contraction and relaxation of muscles.
  • Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.
  • Magnesium supplements have been shown to enhance exercise performance in several studies, but research results are mixed.

Supplementation

The most absorbable forms are magnesium citrate, glycinate, or aspartate, although magnesium – malate, succinate, fumarate are also good. To properly absorb magnesium we need a lot of it in our diet, plus enough vitamin B6, vitamin D, and selenium to get the job done.⠀⁣⁣⁣Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements).

Generally supplementing with Magnesium is recommended to compensate for any deficiencies in our daily diet.⠀

  • Supplementing with it can reduce symptoms of depression in some people.
  • It Has Benefits Against Type 2 Diabetes
  • Magnesium Can Lower Blood Pressure
  • Magnesium has been shown to help fight inflammation. It reduces the inflammatory marker CRP and provides several other benefits.
  • Magnesium Can Help Prevent Migraines
  • It Reduces Insulin Resistance
  • Magnesium Improves PMS Symptoms
  • Magnesium helps muscles relax, calms down nerves, slows the rate of nerve impulses and it’s really important in heart physiology. If you don’t have enough magnesium, you get cramps in the calves, you get spasms, your muscles become very very tight, you might even develop something called atrial fibrillation.

~Praveen Jada

*Do read the Disclaimer

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/#:~:text=Level%20I%20evidence%20supports%20the,preeclampsia%2C%20and%20various%20cardiac%20arrhythmias.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/

https://www.medicalnewstoday.com/articles/286839

https://www.healthline.com/nutrition/10-proven-magnesium-benefits#10

L-Carnitine Supplement

L-carnitine is a chemical similar to an amino acid that is produced in the body. L-carnitine helps the body turn fat into energy. The body can convert L-carnitine to other chemicals called acetyl-L-carnitine and propionyl-L-carnitine.

L-carnitine is taken by mouth to increase L-carnitine levels in people whose natural level of L-carnitine is too low. Some people also use L-carnitine for conditions of the heart and blood vessels, overactive thyroid, inability to become pregnant within a year of trying to conceive (infertility), serious kidney disease, and many other conditions.

For your body to produce it in sufficient amounts, you also need plenty of vitamin C. In addition to the L-carnitine produced in your body, you can also obtain small amounts by eating animal products like meat or fish.

Benefits:

  • L-carnitine is an amino acid derivative that transports fatty acids into your cells to be processed for energy. It is made by your body and also available as a supplement.
  • L-carnitine — specifically acetyl-L-carnitine — can have beneficial effects on brain function in various diseases.
  • Some studies demonstrate a potential for reducing blood pressure and the inflammatory process associated with heart disease. L-carnitine is also linked to improvements in patients with severe heart disorders, such as coronary heart disease and chronic heart failure
  • L-carnitine may benefit recovery, muscle oxygen supply, stamina, muscle soreness, red blood cell production.

~Praveen Jada

*Do read the Disclaimer

References:

https://www.webmd.com/vitamins/ai/ingredientmono-1026/l-carnitine

https://pubmed.ncbi.nlm.nih.gov/21561431/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872767/

N-Acetyl Cysteine(NAC) – Benefits and Supplemention

  • N-acetyl-cysteine, N-acetylcysteine, Acetyl cysteine, and N-acetyl-L-cysteine are all designations for the same compound, which is abbreviated as NAC.
  • Cysteine is a semi-essential amino acid. Some non-essential amino acids (e.g. Arginine, Cysteine, and Tyrosine) are called semi-essential or conditionally essential amino acids because they tend to run low during infancy or in health conditions such as being sick, injured or after surgery. Amino acids are the building blocks of proteins. N-acetyl cysteine has many uses as medicine.
  • N-acetyl cysteine is most commonly used by mouth for cough and other lung conditions. It is also used for many other health conditions.
  • N-acetyl cysteine (NAC) is a supplement form of cysteine. Some researches suggest that taking NAC with Vitamin C increases its potency and function in body.

Cysteine is found in most high-protein foods, such as chicken, turkey, yogurt, cheese, eggs, sunflower seeds and legumes.

Supplementation

NAC has been found to be highly effective by many scientific researches for below conditions:

  • N-acetyl cysteine helps treat collapsed lungs caused by mucus blockage.
  • Acetaminophen or Paracetamol poisoning due to over dosage.

Some studies and researches found NAC to be beneficial in improving many other health conditions like:

  • Reduces Swelling (inflammation) of the main airways in the lung (bronchitis). Taking N-acetyl cysteine by mouth seems to reduce shortness of breath and coughing in people with air passage swelling.
  • A lung disease that makes it harder to breathe (chronic obstructive pulmonary disease or COPD). Taking N-acetyl cysteine by mouth for at least 6 months seems to decrease flare-ups by about 40% and improve sputum (phlegm) consistency in people with moderate to severe COPD.
  • N-acetyl cysteine by mouth improves irritability in children and adolescents with autism.
  • Chest pain (angina).
  • Improving Kidney health and reducing Kidney damage.
  • Improve Liver health and helps is detoxification process by producing Glutathione.
  • Taking N-acetyl cysteine by mouth seems to help treat a certain type of epilepsy seizure.
  • Control homocysteine levels in blood.
  • Balance lipid and cholesterol levels in blood.
  • Taking N-acetyl cysteine by mouth seems to reduce flu symptoms.

Here are some Science Based Facts and Benefits:

  • NAC helps replenish glutathione, arguably your body’s most powerful antioxidant. Therefore, it can improve a variety of health conditions.
  • Helps With Detoxification to Prevent or Diminish Kidney, prevents Liver Damage and improves Lung health.
  • By regulating glutamate levels in your brain, NAC may alleviate symptoms of multiple psychiatric disorders and reduce addictive behavior.
  • NAC’s antioxidant and expectorant capacity can improve lung function by decreasing inflammation as well as breaking up mucus.
  • NAC may help improve fertility in men by reducing oxidative stress that damages or kills reproductive cells. It may also aid fertility in women with PCOS.
  • NAC can reduce oxidative damage to your heart, which can — in turn — decrease your risk of heart disease.
  • NAC’s ability to boost glutathione levels may improve immune function in a variety of diseases.
  • NAC is an amino acid that contains thiol group. It has been used for the treatment of acetaminophen toxicity
  • It has been used as a beneficial drug treatment for some disorders such as poly cystic ovary syndrome patients , preterm birth, acetaminophen toxicity, RPL, chronic bronchitis, ulcerative colitis, liver cancer, muscle performance, hemodialysis, asthma, Alzheimer and Parkinson. 

~Praveen Jada

*Do read the Disclaimer

Reference:

Curcumin Supplement

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.

However, the curcumin content of turmeric is not that high. It’s around 3%, by weight. Means a 100 grams of Turmeric powder contains only 3 grams of bio-active Curcumin.

Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day.

It would be very difficult to reach these levels just using the turmeric spice in your foods.

Therefore, if you want to experience the full effects, you need to take a supplement that contains significant amounts of curcumin. It’s recommended to find a product with BioPerine (the trademarked name for piperine), which is the substance that enhances curcumin absorption by 2,000%. Without this substance, most of the curcumin just passes through your digestive track.

Benefits:

  • Powerful anti-inflammatory and antioxidant properties. Most studies used turmeric extracts that are standardized to include large amounts of curcumin.
  • Chronic inflammation contributes to many common Western diseases. Curcumin can suppress many molecules known to play major roles in inflammation.
  • Curcumin has powerful antioxidant effects. It neutralizes free radicals on its own but also stimulates your body’s own antioxidant enzymes.
  • Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases.
  • Curcumin has beneficial effects on several factors known to play a role in heart disease. It improves the function of the endothelium and is a potent anti-inflammatory agent and antioxidant.
  • Curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.
  • Curcumin can cross the blood-brain barrier and has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.
  • Arthritis is a common disorder characterized by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is in some cases more effective than anti-inflammatory drugs.
  • Due to its many positive health effects, such as the potential to prevent heart disease, Alzheimer’s and cancer, curcumin may aid longevity.

~Praveen Jada

*Do read the Disclaimer

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/#:~:text=Research%20suggests%20that%20curcumin%20can,subsequent%20performance%20in%20active%20people.

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#TOC_TITLE_HDR_12

https://www.webmd.com/diet/ss/slideshow-turmeric

Multi-Vitamin Supplement

Multivitamins supplements contain many different vitamins and minerals which are important for growth and development. Multivitamin supplements may also contain other ingredients like herbs, amino acids, and fatty acids. While there’s no standard for what constitutes a multivitamin, their nutrient composition varies by brand and product.

Multivitamins supplements should be taken once or twice a day. Ensure that you read the label and follow the recommended dosage instructions.

They are available in pharmacies, large discount stores, and supermarkets, as well as online.

Benefits:

  • Multivitamins are used to treat or prevent vitamin deficiency due to poor diet, certain illnesses, or during pregnancy.
  • Many of them aid enzyme reactions in your body or function as signaling molecules or structural elements.
  • Your body also needs these nutrients for reproduction, maintenance, growth, and regulation of bodily processes.
  • Healthy aging: As we age, our nutritional needs increase. At the same time, it gets harder for the body to absorb nutrients. Medications can further deplete our body of nutrients. A multivitamin can offset these deficiencies. 
  • Good for your heart: Studies show that taking a high-quality multivitamin may reduce cardiovascular disease, as this is leading cause of death in both men and women in the U.S. Vitamins B1, B2, B6, K2, Niacin (B3), CoQ10 and magnesium, all play a role in cardiovascular health. 
  • Boosts immunity: Vitamin C is a strong antioxidant known for strengthening the immune system. Vitamins D and E boost immunity, too. These vitamins can also help reduce allergy symptoms. 
  • Supports eye health: Vitamins A, C, E, Niacin (B3), and selenium support eye health, as well as Lutein and Zeaxanthin also protect the eyes from harmful light waves. Studies have shown multivitamins containing a combination of vitamins, lutein, and zeaxanthin can reduce the risk of macular degeneration. 
  • Water-soluble vitamins: Excess fat-soluble vitamins (A, D, E, and K) are stored in the body. Water-soluble vitamins (B and C) are not. Excess water-soluble vitamins simply travel through the body. This means it’s necessary to take these essential vitamins on a daily basis. 
  • Healthy hair and skin: New research says look for Vitamins B3 (Niacin), biotin, and Vitamin C for fuller hair. For healthy skin, look for Vitamins A, C, E, and CoQ10. 
  • Feel better: Taking a multivitamin is associated with a boost in energy levels, feelings of wellbeing, as well as a decrease in stress and anxiety. This makes it worth staying compliant with a multivitamin routine. 
  • Consuming multivitamins and keeping a healthy lifestyle can keep you energetic and fit. 
  • Research has shown that daily multivitamin has positive effects on a person’s mood and emotional well-being.
  • Taking multivitamin supplement daily can also significantly reduce levels of stress and anxiety.
  • Your body uses B vitamins to convert food into energy, keep the nervous system functioning properly, and to produce stress hormones.
  • A study showed that B vitamins have a significant impact in supporting short-term memory function. 
  • Consuming multivitamins daily can help keep these damaging free radicals in check. Free radicals are usually responsible for muscle aging-related problems. 
  • Many believe that taking multivitamins can help prevent heart disease, but the evidence is mixed.

~Praveen Jada

*Do read the Disclaimer

Reason Why I Do Intermittent Fasting or Time Restricted Feeding

Since I work out every day and perform strenuous exercises that involve strength training, I give immense importance to diet as well. We break your muscle in the gym and build the muscle outside of the gym. Now the time we spend in gym is around 5% of the day and it is other 95% of day that makes the difference and builds the muscle. We have two important activities in this 95% of the day which are diet and rest. Taking healthy balance nutritious food as diet and sleeping properly for rest.

As per standard bodybuilding guidelines :

  • We need to have food at regular intervals for optimum protein synthesis.
  • If we do not have food with high protein within  1 hour after workout , there could muscle catabolism.
  • So we need to keep our body in anabolic state all throughout the day for to repair muscle and rebuild them.
  • Muscles could get into atrophy if we do not eat enough protein and carbohydrates in regular intervals.
  • Have less fats compared to carbs and protein.
  • And so on….

Now all these statements that most of us follow to build muscle have nothing wrong in them and we can follow them with proper guidance and information to attain good results. 99% of the bodybuilders and fitness models swear by these conventional rules for effective muscle building results. Good for them.

But it makes sense to follow these practices for the people whose life and profession is based on their physical aesthetics or who are in the field of sports / athletics. Even if it is difficult routine to follow to eat regularly, counting calories, making sure we have right macro nutrients of protein, carbs and fats in right ratios, preparing them, packing them where ever they go, spending a lot of money on supplements. Because all these tasks are linked to their career and future as there are intertwined with their professional job. They go hand in hand with their aspirations.

For people like me who does regular stressful 9 to 6 jobs with other life obligations , adhering to all these bodybuilding stipulations is a burden and a daily chore that adds stress to already tedious daily routine. On the top of this for us to stick to this route and food habits when we have to go out with family on weekends, it is a huge task and uncomfortable to carry protein shakes and other stuff to get our required food intake at that particular time.

When our main profession and job is not associated with fitness or glamour industry, it is highly impossible to stick to this routine consistently even with all our commitment. In order to stay on our course we would stress ourselves , we get agitated if we miss some activity, we would irritate our family with all our antics in house and in public when we go out, we could feel little uncomfortable to take out all these food and protein shaker in malls or public spaces. This process consumes a lot of mental and physical energy, it takes a lot of productive time, money expenses. It is also possible that we have these processes running in background of our mind which could prevent us from giving our 100% to our family outing and make our partially absent minded.

With all this I felt I am not making my body more sustainable and optimal for peak performance. I felt my body is highly dependent on external energy for sustaining. If I need food and protein to keep my body up and running, always keep in the rebuilding mode, then when am I going to use my body and mind efficiently for other important responsibilities and tasks in job and personal life. In this process I felt I am not making my body adoptable and self-sustainable by always depending on food at least for 14 hours. This way my body will not function optimally when it is deprived of food after 2 to 3 hours of feeding.

In order to overcome all these challenges, to make myself self-sustainable, to be independent of external food fuel, to make myself fat adoptable instead of carbohydrate adoptable, to make myself a more performant, to optimize my energy and time expenditure for more important tasks that are more aligned with my aspirations, to reduce the amount of money spent on food and supplements I embraced intermittent fasting. With IF I am able to achieve Metabolic Flexibility. In layman terms my body became efficient in relying on my fat reserves for energy during fasting and be in the state of ketosis. During the times when I do not eat, my body switches to fat burning mode and provides me with energy. When I am feeding my body is carbohydrate dependent for energy. So I am able to reap the benefits of ketosis without doing a keto diet and also getting the benefits of carbs and high protein during the feeding window which allows me to rebuild and repair the tissue.

With this lifestyle of following a time restricted feeding window or intermittent fasting protocol . I am able to improve my overall health, I have better perspective on food and can control food cravings, improve brain functioning, lost 8 Kgs of fat, built 6 pack, improved strength, less concerned about calorie counting.

Now I don’t worry and never even think of having food when I am out with my family or when I am on urgent and important tasks like attending to our family members urgent needs. Now I don’t fret about not having a protein shake immediately after a workout. Now I do not worry about food for at least 16 hours in a day. Now I am confident and stress free even if I skip a meal or delay a meal because I know that my body is capable to switch its energy sources. Now I either have healthy nutritious food or just choose to drink plain water and no random food snacking just to fill stomach in between the meals. My body is fat adopted and self-sustainable with or without food.

I realized that as long as we eat a high quality nutritious food in a time restricted window and cover the required amount of calories as per our needs, it does not matter when you have the food. It only matters how much we eat and what we eat at the end of the day. Of Course we need to remember the laws of thermodynamics which means , we need to be in calorie deficit to lose weight and calorie surplus to gain weight (or muscle). Just doing IF does not make you lose weight naturally. If you over eat or binge eat during the feeding window, you will gain unhealthy weight.

~Praveen Jada

*Do read the Disclaimer

Science Behind HIIT

  • The physiological science behind HIIT demonstrates that switching between varying intensity levels and exercise types allows one’s body to build muscle, lose fat, and increase aerobic capacity. It’s an effective way to build endurance, strength, and flexibility quickly.
  • The goal during a HIIT workout is to hit a targeted percentage of one’s maximum heart rate during each workout. This goal heart rate usually ranges from 60-90%. Reaching this goal heart rate through interval training results in improved cardiovascular endurance.
  • Medical research shows HIIT workouts are linked to great improvements in the amount of oxygen your body can use during intense exercise, otherwise known as VO2 max. Your VO2 max medically correlates to an athlete’s overall endurance ability.
  • HIIT workouts have been shown to greatly increase strength and boost muscle development. Just as with the endurance studies, medical research has demonstrated that increased muscle development from HITT happens very rapidly
  • Medical studies demonstrate that HIIT workouts can promote better heart health, build strength, lose fat, and increase endurance.
  • Ramping up the intensity forces your body to tap into its anaerobic system for energy, because it can’t supply the oxygen required to work aerobically quickly enough; in the recovery intervals, your body reverts to its aerobic system. As the session goes on, your body relies less on the anaerobic system, because quick-release energy sources of phosphocreatine and glycogen (glucose stored in your muscles) become depleted. Your body will therefore start to rely more on the aerobic system, which releases energy more sustainably but slowly from fat. You won’t be able to achieve quite as high an intensity as you could at the start, but You’re essentially using a mixture of the anaerobic and aerobic systems, so you get an improvement in both.
  • Respiring anaerobically has after burn effects. This excess post-exercise oxygen consumption, which is more pronounced with HIIT than continuous exercise, burns a further 6 to 15 per cent more calories as your body replenishes itself.

~Praveen Jada

*Do read the Disclaimer

12 Principles of Life By Jordan Peterson

  1. Stand up straight with your shoulders back
  2. Treat yourself like someone you are responsible for helping
  3. Make friends with people who want the best for you
  4. Compare yourself to who you were yesterday, not to who someone else is today
  5. Do not let your children do anything that makes you dislike them
  6. Set your house in perfect order before you criticize the world
  7. Pursue what is meaningful (not what is expedient)
  8. Tell the truth – or, at least, don’t lie
  9. Assume that the person you are listening to might know something you don’t
  10. Be precise in your speech
  11. Do not bother children when they are skateboarding

By Jordan Peterson

~Praveen Jada

*Do read the Disclaimer