understanding health with dr kaushik part 3

MODERATE

MODERATION IS THE KEY

• Nowadays, standard advice is EVERYTHING IN MODERATION. This principle is applicable to everything-eating, drinking, sleeping, working & even loving.
• Moderation results in lower stress level & reduced heart risk disease.

MOVE

Sitting is new smoking and increases stiffness, tightness and pain & can take away many years from your life.

As we move older, we stop moving our body. Even if you are 20 year old and stop moving your body, you get the same thing, ageing, stiffness, pain , body degeneration and blockages.

                                MOVEMENT IS THE KEY TO HEALTH AND LONGEVITY.

• Our bodies are meant to move. Human body actually craves exercise since humans were originally hunter-gathers. That is the reason human suffers when it has sedentary lifestyles.
• Exercise makes you less prone to diseases, improves appearance, delays aging,  reduces chances of lifestyle diseases including heart diseases, diabetes, high BP etc.

BENEFITS OF EXERCISE

• MOOD IMPROVEMENT: Exercise improve mood, reduce tension, depression and stress. Exercise increases good hormones like serotonin, norepinephrine, endorphins which boost positivity and reduce pain and stress.
• IMPROVE SLEEP: Energy depletion when occurs during exercise stimulates recuperative processes during sleep.
• WEIGHT LOSS: You burn lot of calories and excess fat apart from better metabolism.
• HEART HEALTH: Exercise strengthens your heart. Climbing stairs, swimming, brisk walking, running, cycling, dancing, yoga, pranayam etc. subtract your age from 220 is your maximum heart rate and try to achieve 85 % during exercise.
• REGULATE BLOOD SUGAR.
• FERTILITY AND LIBIDO.
• POSTURE AND FLEXIBILITY.
• BONE DENSITY AND MUSCLE TONE.
• REDUCES ASTHMA ATTACK & OTHER LUNG ISSUES.
• REDUCE BP AND BELLY FAT.
• REDUCE ARTHRITIC PAIN.
• BRAIN HEALTH & MEMORY.
• ENERGY LEVELS.
• SKIN HEALTH.

Basics types of exercises

• Cardio: aerobics, running, biking, dancing.
• Strength Training: weight training, pushups, sit ups etc.
• Flexibility training: Yoga,
• Unsitting: not allowing yourself to sit for long period of time.
• Balance and coordination.

Nourish

FOOD IS MEDICINE AND FOUNDATION OF A GOOD HEALTH. WE ARE WHAT WE EAT.

• What is eating healthy? A balance diet.
• The food we eat should not increase the toxin level & should not tax or burden our body.
• Eat balanced diet with majority of fresh fruits & vegetables, whole grains, legumes, nuts, lean proteins.

Main diet trends

Atkin Diet:  avoid carbs & eat as much as fat and proteins incl meat. It lowers insulin.

Ketogenic diet- reduce carbs & increase fat intake .

South beach diet: focus on right carbs with low Glycemic index.

MEDITERRANEAN DIET: Emphasize on plant foods, fresh fruits, beans, nuts, whole grains, olive oil, cheese, yogurt , fish and poultry.

FASTING DIET: INTERMITTENT FASTING.

• Raw food diet.
• Vegetarian diet.
• Avoid Crash diet or junk diet for a better health.
• GO ORGANIC.
• HOW YOU EAT IS AS IMPORTANT AS WHAT YOU                                  EAT.
• GO VEGAN.
• MODERATION IS EVERYTHING
• MAINTAIN ACID-ALKALINE BALANCE.
• Cheat Eating.

PREVENT

Did you ever imagine that something as simple as consuming coffee or worrying about a relationship could cause severe health issues like sudden increase in heart rate, spike & dip in Blood pressure, dizziness and shortness of breath.

• Your body sends you signals indicating something wrong. It could be lifestyle issues like heavy intake of caffeine, alcohol, too much stress, wrong eating, inadequate sleep, or even excess physical activity.

So pay attention to your body- Your hair, skin, teeth, nails, waistline and other parts and functions of your body.

Tips to find out what may be wrong:

• Hair: Dry & thin may be hypothyroidism. Dirty brittle hair is iron deficiency. Hair loss is autoimmune disorders, diabetes, thyroid. Hair loss is stress or a skin disorder.
• Skin: Itchy skin , delayed healing is diabetes. Dull skin with brittle nail is thyroid. Excessive sweating is overactive thyroid. Excessive itching is liver issue.

– Weight gain or loss: May be PCOD or Thyroid. Irregular menses may be PCOD. Increased waist line is indicative of heart disease.

• Urine colour: dark yellow-Jaundice or you are not having sufficient water. Excessive dark is kidney issue.
• Snoring: Sleep apnea which may increase risk of heart problem or pulmonary hupertension.
• Fatigue: thyroid issue, iron deficiency, diabetes, depression, muscle or joint pain, sore throat.
• Stool
• Tongue.

AN OUNCE OF PREVENTION IS WORTH A POUND OF CURE.

REJOICE-Anandit rahain/khush rahain

• Contentment is the way to happiness.
• A good laugh and a long sleep are the best cures in my personal experience.
• There is no true health without happiness.
• Unhappy people easily fall victim to physical & mental illness as their immunity is compromised, so if we want to be healthy, we should start focussing on things that bring us happiness.
• According to Journal of Happiness Studies, once our basic needs are met, more money does little to improve our overall happiness.
• Being content is not being unambitious. But simply be thankful for the life you have and keep fighting for the life you want.
• Contentment is not fulfillment of what you want, rather, it is the realization of what you have. It means learning to make the best of the resources available in life. It should provide you with the positivity and zeal to move ahead. On the other hand, discontentment results in feeling like jealousy, comparison, impatient, depression, inadequacy and aggression which are sure triggers for unhappiness. We have all heard the story of man who kept complaining about his lack of shoes until  he came across another who had no feet.

BE EMOTIONALLY HEALTHY

If you are emotionally healthy :

• You feel good about yourself.
• You do not become overwhelmed by emotions such as fear, anger, love, jealousy, guilt or anxiety.
• Lasting & satisfying relationships.
• Comfortable with other people and can laugh at yourself with others.
• Respect for yourself & others even if there are differences.
• Able to accept life’s disappointment & failures.
• You can meet life’s demands & handle problems with resilience.
• You make your own decisions & take responsibility.
• You shape your environment or adjust when required.

THE 4 INGREDIENTS TO HAPPINESS

Happiness is caused by four chemicals in our body these are:

Endorphins

Dopamine

Oxytocine

Serotonin

• Endorphins : when we exercise endorphins are released which is a happy hormone & a pain killer. This is why most people feel happy after workout.
• Dopamine – when we are successful our brain release dopamine which is a pleasure hormone. Dopamine helps motivate us to work hard so that we can experience the pleasure of reward.
• Oxytocine – it is released when we love & care. It is a happy hormone.
• Serotonin – it is a last happy hormone & released when we help others.

WHAT DO HAPPY PEOPLE DO TO BE HAPPY?

People who are happy seem to intuitively know that their happiness is some of their life choices.

And following things make them happy :

• Devoting time to family & friends
• Appreciating & valuing what they have
• Maintaining an optimistic outlook
• Developing a sense of purpose
• Living in the moment
• Sharing & caring
• Set realistic goals
• Help others
• Have fun
• Eat sensibly
• Invest in health
• Practice relaxation techniques
• Feel attractive
• Laugh
• Talk
• Avoid negativity
• Positive self talk
• Have purpose in life

RELAX

• Stress results in rush of hormones such as cortisol into your blood stream increasing heart rate , tensed muscles, fast and shallow breathing and bad health.
• WHILE WE CAN NOT AVOID STRESS CAUSING   TRIGGER, WE CAN DETERMINE FAR BETTER WAYS OF REACTING TO THEM.
• IF YOU TREAT EVERY SITUATION AS LIFE AND DEATH MATTER , YOU WILL DIE A LOT OF TIMES.

THE RELAXATION RESPONSE

• ONE POSSIBLE METHOD TO AVOID DYING OFTEN IS TO SET OFF WHAT IS KNOWN AS RELAXATION RESPONSE. It is reverse of stress response. It is a condition of intense rest that can be stimulated in various ways.
• Relaxation techniques which can assist triggering the calmness & lowers stress. These are:

     Breath Focus.

     Body Scan

     Mindfulness Meditation.

     Guided imaginary/Creative visualization.

     Repetitive chanting or mantra jaap

     Yoga Taichi Qigong

Result of relaxation response:

• Lower heart rate
• Reduced BP
• Slow deeper breathing
• Reduced Blood sugar
• Low stress hormones
• Better circulation
• Reduced muscle tension, pain
• Better joint health, help posture& alignment
• Better concentration
• Reduced insomnia
• Reduced fatigue
• Lee anger, better mood
• Boosted confidence
• Reduce cortisols
• Releases endorphins natural pain killer.
• Strengthen immune system

Few more relaxation techniques

• Massage Therapy
• Laughter is best medicine
• Hydrotherapy
• Aromatherapy
• Music and Art Therapy

SLEEP

WITHOUT GOOD HEALTH THERE IS NO WEALTH OR HAPPINESS & QUALITY  SLEEP IS MUST IF YOU WANT TO LIVE LONG & HEALTHY.

Lack of sleep can be Fatal or lead to many life threatening diseases like Heart, brain, diabetes, BP, stroke, obesity, psychological disorders.

INSOMNIA CAUSES

MEDICAL DISORDERS

PSYCHIATRIC DISORDERS

ADDICTIONS

STRESS, ANXIETY, FEAR

ENVIRONMENTAL FACTORS & AMBIENCE

LIFESTYLE PATTERNS

GOOD SLEEP QUALITY

• Sleeping for about 90% time while in bed.
• Falling asleep in 30 min or less
• Waking up not more than once in night
• Being awake for less than 20 minutes during break.

Stages of sleep

NREM and REM

NREM or non rapid eye movement sleep when you don’t dream and is very relaxed and deep sleep.

Benefits:

        -Body heals itself

• Body maintenance & energy restoration.
• More white blood cells are created.
• Muscles are relaxed and restored
• Growth hormones are released.
• Brain reorganises mental pathways vital for learning & brain development.
• REM Sleep: Rapid eye movement is sleep of your dream stage, here brain is as active as you are awake. The body cycles between NREM and REM sleep known as sleep cycle. In REM there is tons of stuff happening inside your brain.
• NREM is the most important part of your sleep for great health.
• 7 to 8 hour sleep is best for your health.

Sleep is linked to immunity

• Sleep help in more production of WBC which fight infections.
• Sleep is linked with healing and repair of heart and blood vessels & sleep deficiency is linked to and increased heart risk.

Sleep is linked to Weight gain

• Good sleep increases production of leptin , a hormone which suppresses appetite and lack of sleep increases production of ghrelin, a hormone which stimulates appetite.
• Good sleep improves metabolism.
• Sleep is also important for brain function, so good sleep enhances your overall performance.
• Poor sleep also leads to depression. Most of depression patients have insomnia or obstructive sleep apnea.

What to do for a better sleep?

-Read before bedtime.

• Avoid watching TV or digital media before sleep.
• Avoid afternoon naps beyond 20 minutes.
• Follow a routine.
• Exercise regularly, min 150 minutes of moderate exercise per week.
• Melatonin supplement:  Melatonin stimulates sleep.
• Melatonin supplements like ginkgo biloba, valeriana, magnesium, lavender, and warm golden milk at night.
• Blockout light, Manage bedroom temperature and noise.
• Our natural built in clock CIRCADIAN RHYTHM, sends signal to body when it is day or night. In night your circadian rhythm triggers release of melatonin, a hormone that makes you sleepy.
• Practice a relaxing bedtime ritual.
• Avoid stimulants and too much liquid at night.
• Sleep on a comfortable bed.

Supplements: Why supplements

Human eating habits are changing fast and lot of junk food and packaged food have become day to day part of our eating system. Additional supplements in our daily routine have become critical in our overall growth. This article gives you an insight into the various natural supplements available to us. Try using these natural supplements in your daily routine.

SUPPLEMENTs

• Probiotics- These are good bacteria , help our gut. Help in absorption & fighting infection. Hormonal balance. Some: Kombucha, yoghurt, kefir, sauerkraut, miso, tempeh.
• Vitamin D: for bones, muscles, metabolism, thyroid health.
• Magnesium:  for food metabolism, synthsising fatty acids & proteins, convey nerve impulse.
• Bacopa Monnieri: brain tonic, removes brain toxins, help those with depression, memory and concentration issues.
• Proteins: esp vegan protein powder.
• Calcium.
• Carom or Ajwain: digestive & nerve stimulant. Also aids weight loss by taking out toxins from body. For healing painful joints.
• Wintery cherry or Ashwagandha: Best anti aging herb. Improve body, hormone, body composition. Improves stress levels and cortisols.
• Turmeric: Blood purifier, liver detox, anti inflammatory, good for arthritis.
• Zinc: Immunity, good skeleton development, energy metabolism.
• Cardamom or elaichi: tranquilizer, mood elevation
• Cumin or Jeera: digestion /metabolism
• Licorice or mulethi: rejuvenating, reduce acidity, calms mind, supply many essential phytonutrients inc bets-carotene,thymol, phenol, quercetin. Mulethi has expectorant , demulcent, anti inflammatory, anti ulcer, laxative, anti viral, anti fungal, antibacterial, antioxidant, and anti tumor properties.
• Rubia Cordiflia or Manjistha: Blood purifyer, antiinflammatory, liver detox, acne, liver kidney detox.
• Azadirachta Indica NEEM: Blood purifier, detoxifier, skin problems, wound healing, joint & muscle pains.
• Iron
• Vitamin C
• Cinnamon or Dalchini: Anti oxidants, anti inflammatory, help in preventing and curing heart diseases, improves insulin sensitivity and lowers blood sugar level.
• Spirulina: An algae rich in anti oxidants, proteins, vitamins, minerals and fatty acids. Also slows down release of histamine, thus helping those suffering from allergies.
• Glucosamine: found naturally in body as combination of glucose and amino acid-glutamin. It help in cartilage and tissue repair and can alleviate RA & Osteoporosis. For joint protection.
• Basil: Tonic for spirit, mind, body. Reduce stress & anxiety. Improves immunity, lowers cholesterol.
• Sesamine: Sesamine is found in sesame seeds. Antioxidant, anti inflammatory, modulates estrogen receptors and fat burning.
• Moringa or Drum Stick: Strengthens Bone, Augments Immune System, Promotes Gut Health,   Regulates Hypertension, Kidney Health, Lowers The Risk Of Cancer, Improves Liver Health, Improves Liver Health, Cures Edema, Fights Infection, Regulates Diabetes, Promotes Good Vision.
• ASPARAGUS (SHATAVAR /SPARROW GRASS): Asparagus has FOLATE which help to prevent accumulation of amino acid HOMOCYSTEINE in body esp arteries. Homocystein  cause artery blockages. Asparagus prevents CAD and strokes.
• Multivitamins and multi minerals.

HYDRATE FOR HEALTH

Every cell has 72% water, 12 % earth, 6% air & 4% fire.

Take care of water  you drink. Never drink tap water directly as it is molecularly poisoned due to forces of bends in the pipeline. Hold water for sometime to undo itself. Water carries all kinds of memories. Hold water for sometime if possible in a copper jug so that water gets time to undo itself and the one which you get to drink is pure.

• Thirst is body’s signal to rehydrate.
• Drink small amounts frequently say 250 ml every hour.
• Electrolytes play important role in water retention. Replace lost electrolytes immediately.
• Some foods have high water contents like watermelon, strawberries, pineapple, oranges, celery, spinach.
• Dehydration signs: dry mouth, drowsiness, Thirst, Headaches, constipation, dizziness.

Why you should drink water ?

• Water helps your body detox: water is our first thing in morning. It triggers your gastrocolic reflex which stimulates bowel movement.
• Help Kidney Function.
• Aids digestion if taken properly.
• It reduces weight: Water keeps you full. Often sensation of hunger is sensation of thirst. Confusing the two is very easy for brain which leads to eating rather than drinking. Boost metabolism rate & help in maximizing your weight loss efforts. Also cleanses your body of waste & also act as appetite suppressant.
• Water retention: Drinking sufficient water results in less fluid retention as it helps body to get rid of excess sodium that causes fluid retention in the first place.
• High blood pressure & Cholesterol: Human blood is 92% water and helps keep the blood moving freely without viscosity preventing BP and other cardiovascular problems.
• Water optimize physical performance, regulates body temperature through sweating .
• Water helps lubricate joints as most of our cartilage is composed of water.
• Kidney stones.
• Headaches and migraines may be caused by dehydration. 

– Allergies and Asthma: Dehydration releases more histamine which regulates our immune response. Increased histamine count can result in breathing difficulties and allergic reactions.

• Skin Complexion: Water is great skin moisturizer.
• Mood booster and mental performance.
• Disease prevention: Water consumption can protect against kidney stones, constipation, asthma, UTI, coronary heart disease, and even some cancers.
• Slow down aging.

One last point

• Avoid plastic bottle water left in car as due to heat a chemical in plastic biphenyl A is released which is very bad for health. Low level is ok but if kept in high temperature , bottle can release high quantity.