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Saturated Fats and Health

The Journal of the American College of cardiology published a research paper recently. This new paper, which uses data from studying 135,000 people overtime.

  • Saturated fat from meat, egg yolks and dairy do not cause an increase in cardiovascular disease, and reduce stroke risk. Same goes with Cholesterol as well.
  • Polyunsaturated fats may  increase risk of cardiovascular disease. These are generally high in refined oils we use for cooking.
  • Different fats do different functions in our body. Cutting saturated fat does not reduce death rate.
  • The 25% of people eating the highest saturated fat intake (about ∼14% of calories) had lower risk of stroke.
  • Saturated fat in our diet does not necessarily raise cholesterol and it is not so bad.
  • Eating in moderation and a balanced diet is important.
  • Do not vilify any single macronutrient like Fats are bad or Carbohydrate are bad. Eating wholesome food in its natural form is well digested and accepted by our bodies. It is also apparent that the health effects of foods cannot be predicted by their content in any nutrient group, without considering the overall macronutrient distribution.
  • Whole-fat dairy, unprocessed meat, eggs and dark chocolate are saturated fat rich foods with a complex matrix that are not associated with increased risk of heart disease. The totality of available evidence does not support further limiting the intake of such foods.
  • Prefer oils in their natural unaltered form like unrefined or cold pressed oils. Examples: Olive oil, cold pressed coconut oil, unrefined groundnut oil, unrefined mustard oil, Ghee, Unprocessed Butter.

For your reference: https://www.onlinejacc.org/content/76/7/844

~Praveen Jada

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Vitamin D – Benefits and Food Sources

  • Researches say that close to 70% of world could be facing an epidemic of D Vitamin deficiency.
  • Vitamin D has a huge impact on the health and function of your cells. It reduces cellular growth (which promotes cancer) and improves cell differentiation (which puts cells into an anti-cancer state).
  • That makes vitamin D one of the most potent cancer inhibitors — and explains why vitamin D deficiency has been linked to colon, prostate, breast, and ovarian cancer.
  • What’s even more fascinating is how vitamin D regulates and controls genes. It acts on a cellular docking station, called a receptor, that then sends messages to our genes.
  • That’s how vitamin D controls so many different functions – from preventing cancer, reducing inflammation, boosting mood, easing muscle aches and fibromyalgia, and building bones.
  • These are just a few examples of the power of vitamin D. When we don’t get enough it impacts every area of our biology because it affects the way our cells and genes function.

How to get Vitamin D :

  • Natural Foods: Eggs, Fish like Salmon and Cod, Fish oil, Some types of Mushrooms, Un processed Cheese.
  • Supplementation: cholecalciferol-D3 daily supplements. Dosage will be based on individual’s current Vitamin D levels.
  • Sunlight: 20 to 30 minutes in midday sunlight with majority of the body (mainly bareback) directly exposed to sunlight. People with darker skin may need close to an hour under sun.

Certain individuals may not activate vitamin D to a usable state. These people may find themselves at risk of vitamin D deficiency and may need regular supplementation, including:

  • Older people
  • People with darker skin
  • People who are obese
  • People with kidney or liver disease
  • People having long standing Diabetes

~Praveen Jada

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Health and Gut Microbes

The health of the trillions of microbes (Bacteria, fungi, virus) in our gut/stomach (which outnumber your cells 10 to 1) is one of the biggest things that impact our wellbeing. We have to learn how to tend the flora of our internal gardens (our gut) by being selective of what we eat and how we live. We must feed the good microbes with good stuff. The best way to grow a healthy inner garden and make your gut microbes happy begins with your diet.

  • Minimize the sugar. Minimize packaged and processed foods.
  • Eat a lot of colorful vegetables and fruits. Fiber is good for gut microbes and for intestines health.
  • Eat whole, natural foods.
  • Eat good fats .
  • Have unrefined oils.
  • Supplement smartly. Have a good quality multivitamin, Omega 3 and a probiotic supplement.

~Praveen Jada

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Protein Rich Diet Benefits

Benefits of high protein diet:

  • A high-protein diet reduces hunger, helping you eat fewer calories. This is caused by the improved function of weight-regulating hormones.
  • Muscle is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.
  • People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they get older.
  • Eating more protein may reduce cravings and desire for snacking. Merely having a high-protein breakfast may have a powerful effect.
  • High protein intake may boost your metabolism significantly, helping you burn more calories throughout the day.
  • Several studies note that higher protein intake can lower blood pressure. Some studies also demonstrate improvements in other risk factors for heart disease.
  • Upping your protein intake can not only help you lose weight but keep it off in the long term.
  • While protein can cause harm to people with pre-existing or predisposition to kidney problems, it doesn’t affect healthy people.
  • Eating more protein can help you recover faster if you’ve been injured.
  • Eating plenty of protein can help reduce the muscle loss associated with aging.

Foods rich in protein:

  • Animal based proteins
    • All kinds of meats – Chicken, Red Meat, Fish
    • Whole eggs
  • Dairy
    • Whole milk
    • Curd or Yogurt
    • Paneer or cottage cheese
    • Unprocessed cheese – Cheddar , Mozzarella
  • Nuts and Seeds : Almonds, Peanuts, Cashews, Pista, Walnuts, Flaxseeds
  • Plant Based Proteins
    • Peas
    • Chickpeas
    • Lentils like Toor dal, moong dal, chenna dal etc
    • Different kinds of beans
    • Tofu
    • Grains like oats, millets, whole wheat

~Praveen Jada

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Addiction and Depression Explained with a Simple Example

Get a rat and put it in a cage and give it two water bottles. One is just water, and one is water laced with either heroin or cocaine. If you do that, the rat will almost always prefer the drugged water and almost always kill itself very quickly, right, within a couple of weeks. So there you go. It’s our theory of addiction.
Bruce comes along in the ’70s and said, “Well, hang on a minute. We’re putting the rat in an empty cage. It’s got nothing to do. Let’s try this a little bit differently.” So Bruce built Rat Park, and Rat Park is like heaven for rats. Everything your rat about town could want, it’s got in Rat Park. It’s got lovely food. It’s got sex. It’s got loads of other rats to be friends with. It’s got loads of colored balls. Everything your rat could want. And they’ve got both the water bottles. They’ve got the drugged water and the normal water. But here’s the fascinating thing. In Rat Park, they don’t like the drugged water. They hardly use any of it. None of them ever overdose. None of them ever use in a way that looks like compulsion or addiction…. Addiction is largely an adaptation to your environment.
We’ve created a society where significant numbers of our fellow citizens cannot bear to be present in their lives without being drugged, right? We’ve created a hyper consumerist, hyper individualist, isolated world that is, for a lot of people, much more like that first cage than it is like the bonded, connected cages that we need.


The opposite of addiction is not sobriety. The opposite of addiction is connection.”
~ Johann Hari

~Praveen Jada

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13 THINGS MENTALLY STRONG PEOPLE DON’T DO by Amy Morin

  1. Stop feeling the world owes you anything
  2. Stop feeling sorry for yourself
  3. Stop resenting other people’s success and strengths
  4. Stop wasting energy on things you cannot control
  5. Stop dwelling in the past
  6. Stop letting people’s opinion dictate your life
  7. Stop worrying about pleasing everyone
  8. Stop making the same mistakes over and over
  9. Stop shying away from change
  10. Stop fearing calculated risks
  11. Stop expecting immediate results
  12. Stop giving up after the first failure
  13. Stop fearing alone time

~Praveen Jada

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Sleep Smarter

  • Get sunshine during the day. Go out and get sun exposure.
  • Don’t look at screens before bed. Blue light from LED alters our sleep patterns.
  • No caffeine 8 hours before bed.
  • Set a right room temperature so that you do not feel cold or sweat while sleeping.
  • Some researches suggest sleep between 10 PM and 2 AM is beneficial and relaxes us more then the rest of the remaining sleep time.
  • Using magnesium supplement to aid stress reduction and induces better sleep.
  • Keep the room dark with no lights.
  • Exercise and get some physical activity. Morning exercise is recommended
  • No alcohol before bed
  • Meditate or do breathwork
  • Have a regular sleep routine
  • Use comfortable clothes
  • Create rituals that will help you to go to bed stress-free

Also Read https://fitbodytofitmind.in/lifestyle-changes-and-supplements-that-could-improve-sleep/

Sleep hygiene best practices

  • Keep a regular schedule — our bodies like regularity. Try to go to bed and wake up at the same times. With a regular schedule, your body will know when to release calming hormones before bed, and stimulating hormones to wake up.
  • Keep alcohol and caffeine moderate — both will interfere with sleep. Try to avoid caffeine within 8-9 hours of your bedtime.
  • Eat and drink appropriately — a regular to smallish-sized meal about 2-3 hours before bed, one that is balanced in nutrients, can help facilitate sleep. Try not to drink too much liquid in the hours before bed, which will help you avoid waking up for bathroom breaks.
  • Do a brain dump — take a few minutes to write out a list of whatever is bugging you. Whatever is in your brain, get it out and on to paper.
  • Turn off electronics — digital devices stimulate our brain. We recommend unplugging from all screens at least 30 minutes before bed. This includes television, computers, and smartphones. The screens release a blue light that prevents our brain from preparing for sleep.
  • Stretch / read / de-stress before bed — maybe some yoga poses, reading, or meditation.
  • Go to bed before midnight — this is better aligned with natural light cycles.
  • Sleep at least seven hours — work backwards here. If you need to wake up at 6 AM, 11 PM will be the latest you want to hit the pillow.
  • Exercise regularly — physical movement (especially outdoors) can promote restful sleep at night.
  • Take a bath or shower — a warm bath with epsom salts or even a cool shower (depending on personal preference) can promote restful sleep.
  • Keep the room dark — this means curtains, shades, and / or a sleep mask.
  • Have a stress-free / clutter-free bedroom — get rid of stacks of mail, boxes, clothes strewn about, etc.
  • Keep it cool — anywhere around 20 to 22 degrees centigrade appears to work best at night.
  • Use white noise — turn on a fan, humidifier or HEPA filter. 15. Get outside in the sunlight and fresh air during the day.

~Praveen Jada

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Our Immune System – Innate and Adaptive Immunity

Immune System

  • The immune system has a vital role: It protects your body from harmful substances, germs and cell changes that could make you ill. It is made up of various organs, cells and proteins.
  • The immune system is spread throughout the body and involves many types of cells, organs, proteins, and tissues. Crucially, it can distinguish our tissue from foreign tissue — self from non-self. Dead and faulty cells are also recognized and cleared away by the immune system.

The main tasks of the body’s immune system are

  • to fight disease-causing germs (pathogens) like bacteria, viruses, parasites or fungi, and to remove them from the body,
  • to recognize and neutralize harmful substances from the environment, and
  • to fight disease-causing changes in the body, such as cancer cells.

White blood cells

They are also called leukocytes. White blood cells are on constant patrol and looking for pathogens. When they find a target, they begin to multiply and send signals out to other cell types to do the same.

Our white blood cells are stored in different places in the body, which are referred to as lymphoid organs. These include the following:

  • Thymus — a gland between the lungs and just below the neck.
  • Spleen — an organ that filters the blood. It sits in the upper left of the abdomen.
  • Bone marrow — found in the center of the bones, it also produces red blood cells.
  • Lymph nodes —small glands positioned throughout the body, linked by lymphatic vessels.

There are two main types of leukocytes

Phagocytes

These cells surround and absorb pathogens and break them down, effectively eating them. There are several types, including:

  • Neutrophils normally make up the largest number of circulating WBCs. They move into an area of damaged or infected tissue, where they engulf and destroy bacteria or sometimes fungi.
  • Monocytes , similar to neutrophils, move to an area of infection and engulf and destroy bacteria. They are associated more often with long-term (chronic) rather than acute infections. They are also involved in tissue repair and other functions involving the immune system.
  • Eosinophils respond to infections caused by parasites, play a role in allergic reactions (hypersensitivities), and control the extent of immune responses and inflammation.
  • Basophils usually make up the fewest number of circulating WBCs and are thought to be involved in allergic reactions.
  • Macrophages — these patrol for pathogens and also remove dead and dying cells.
  • Mast cells — they have many jobs, including helping to heal wounds and defend against pathogens.

Lymphocytes

Lymphocytes help the body to remember previous invaders and recognize them if they come back to attack again.

Lymphocytes begin their life in bone marrow. Some stay in the marrow and develop into B lymphocytes (B cells), others head to the thymus and become T lymphocytes (T cells). These two cell types have different roles:

  • B lymphocytes — they produce antibodies and help alert the T lymphocytes.
  • T lymphocytes — they destroy compromised cells in the body and help alert other leukocytes.

Antigen (Antibody Generator)

The immune system needs to be able to tell self from non-self. It does this by detecting proteins that are found on the surface of all cells. It learns to ignore its own or self proteins at an early stage.

An antigen is any substance that can spark an immune response.

In many cases, an antigen is a bacterium, fungus, virus, toxin, or foreign body. But it can also be one of our own cells that is faulty or dead.

Once B lymphocytes spot the antigen, they begin to secrete antibodies (antigen is short for “antibody generators”). Antibodies are special proteins that lock on to specific antigens. Antibodies lock onto the antigen, but they do not kill it, only mark it for death. The killing is the job of other cells, such as phagocytes.

Innate immunity

Innate immunity refers to nonspecific defense mechanisms that come into play immediately or within hours of an antigen’s appearance in the body. These mechanisms include physical barriers such as skin, chemicals in the blood, and immune system cells like Phagocytes that attack foreign cells in the body. The innate immune response is activated by chemical properties of the antigen.

Adaptive immunity

Adaptive immunity refers to antigen-specific immune response. The adaptive immune response is more complex than the innate. The antigen first must be processed and recognized. Once an antigen has been recognized, the adaptive immune system creates an army of immune cells specifically designed to attack that antigen. Adaptive immunity also includes a “memory” that makes future responses against a specific antigen more efficient.

Killer T cells (cytotoxic T lymphocytes) — as the name suggests, these T cells attack other cells. They are particularly useful for fighting viruses. They work by recognizing small parts of the virus on the outside of infected cells and destroy the infected cells.

Helper T cells (Th cells) — they coordinate the immune response. Some communicate with other cells, and some stimulate B cells to produce more antibodies. Others attract more T cells or cell-eating phagocytes.

~Praveen Jada

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Reference:

How to Reduce Hair Fall and Get Healthy Hair

For many people hair loss or fall is a symptom of many inherent causes like nutritional deficiency, stress, inadequate sleep, medications, hormonal imbalance, autoimmune conditions, chemical treatments, exposure to pollutants to name a few.

Having good quality whole foods is the best source of nutrition, however in many cases we might have to compensate nutrition using natural foods and supplements synergistically. Nutritional supplements work well when combined with proper lifestyle. Of course one needs to know the supplement frequency and dosage. Like how to start with effective dosage for a certain period and then how to gradually reduce it.

Proper sleep and regular exercise is must. Sleep : 7 to 8 hours and Exercise : any activity of your interest for 45 min to 1 hour.

Below are main nutrients for hair health. Below nutrients when taken in right dosage (either through food or quality supplements) consistently will reduce hair fall and also improve many other health parameters.

  • Protein
  • Collagen Protein
  • Essential Amino Acids including Branched chain amino acids (EAA + BCAA)
  • Vitamin A
  • Biotin (Of course all B vitamins are important, Biotin stands out when it comes to hair and nail health)
  • Vitamin C
  • Vitamin D3
  • Vitamin E
  • Zinc
  • Iron
  • Selenium

A high quality Multivitamin will be helpful to cover majority of the vitamins and minerals. However, taking above nutrients in specific dosage and frequency based on the severity of the hair condition would be more beneficial.

~Praveen Jada

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Know about Keto Diet in 2 Minutes

The ketogenic diet is a high-fat, adequate-proteinlow-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates, a state known as ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

  • Low-carb diets lead to more short-term weight loss than low-fat diets. However, low-carb diets seem to lose their advantage in the long term as it may not be sustainable for majority of people.
  • A large percentage of the fat lost on low-carb diets tends to be harmful visceral(belly) fat that is known to cause serious metabolic problems.
  • Low-carb diets are very effective at lowering blood triglycerides, increasing HDL cholesterol, reducing in blood pressure, possibly even reversing type 2 diabetes.
  • Low-carb and keto diets have proven beneficial in treating epilepsy in children and are being studied for their therapeutic effects on other brain conditions.

References:

https://www.healthline.com/nutrition/ketogenic-diet-101

https://www.dietdoctor.com/low-carb/keto

~Praveen Jada

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Compound Exercises – Best Way to Build Strength and Muscle for Longevity

Compound movement exercises are functional exercises that replicate natural movements of human body and involves mind-muscle coordination throughout the body. These are quite effective in developing overall strength and fitness.

Generally these exercises are performed using free weights like barbells or dumbbells for full range of motion for maximum benefit.

Benefits of compound movement exercises:

  • Each exercise could Involves multiple joints and muscle groups, hence more energy consumed and more after burn (EPOC)
  • Improves stability and balance due to inter-muscular coordination
  • Better hormonal (growth factors) response after workout and during recovery which will have beneficial effects on overall body functioning
  • Muscle mass gain
  • Better efficiency in shorter time as it multiple muscle groups are worked out.
  • Improves mobility, stability and flexibility
  • Increases heart rate and improves cardiovascular health

List of Compound Exercises:

  • Deadlift
  • Squats
  • Bench Press
  • Overhead shoulder press (Military Press)
  • Bent-over Row
  • Lunges
  • Push ups
  • Pull ups
  • Dips
  • Farmer’s walk

There are many variations of each of above compound exercises which could modulate the amount of stress created on certain muscle groups. The core intention of any variation is to target and strain multiple muscle groups with a loaded weight.

For bodybuilding, both compound movements and isolation exercises can be combined so there is a balance of muscle gain and toning with strength gains.

~Praveen Jada

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How To Counter Our Negative Conversations and Self-Talks

One of the biggest takeaways that I have learnt and keep learning on a day to day basis is the way we talk to ourselves how we keep self-deprecating ourselves with our own self-talk. When our internal talk is negative and when we say things that keeps us stuck in the current situation, we generally do not see hope in getting out of the mess we are in.

Try these methods when you come across such bad or unfortunate situations.

  1. Imagine that one of your closest friends is in a sad situation. Your friend approached you for comfort and guidance.
    • How will you talk to him/her.
    • What kind of words will you use to get them out of depression.
    • What advice will you give to improve their condition.
    • What will you ask them to do and try out to get better.
    • What kind of motivating words will you offer them in spite of their resistance to listen and misery.
  2. Take your mobile and switch on the recording. Now speak out loud whatever you are saying to yourself internally. Just record your internal talk openly and frankly. Now play it and listen to it. While listening evaluate below possibilities
    • Would I want my children, wife or parents to hear this? Will they be proud of it or will they be demoralized when they listen to it?
    • Is this something other people want to hear ? Is it worthy enough for others to listen to and look up to me?
    • When someone listens to this, will it motivate them to step out of their self-pity and do something or will it encourage them suffer even further?
    • Will this talk make someone get up when knocked down or Will it make them to give up?
    • Finally, how do you feel when you listen to it yourself? Is this the best you could say to yourself? Is this talk making you hold your head high?

~Praveen Jada

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