Live well ..eat.. stay happy healthy .

“ DIGESTION IS THE GREAT SECRET OF LIFE..”
Our digestive canal is a complex system, a series of separate chemical
laboratories doing work differently but interconnected. Maybe called it a
funhouse of the body, where food goes to on a long scary ride, taking all kinds of
unexpected twists and turns, attacked various secretions along the way and not
knowing until the last minute whether it will be turned into a useful body or
ejected into the dark by mister sphincter.
In functional medicine, we believe that every system in the body is connected.
Your digestive and hormonal systems, for example, aren't independent of one
another. At the center of it all is a properly functioning digestive system. If around
60 to 80%, of our immune system, is located in the gut and it is sure that
unhealthy gut can cause several digestive- problems such as the upset stomach,
gas, bloating or diarrhea.
Due to poor digestion, the whole body suffers:
Weight loss or gain, arthritis, autoimmune -diseases, rashes, acne, mood
disorders, dementia or chronic diseases and cancers also.
“All health begins in the gut”
While we know that our digestion is known as the root of our health, eating for
healthy digestion is very complex and confusing because of the hectic lifestyle.
nowadays, it is not possible to consume good quality diet due to lack of time and
unhealthy eating patterns .this way of living creates havoc to our digestive
system, the way out is always open if you wish to make the sound relationship
between digestion and your body.
Transform your health in 2019!!
Just learn how to make the body becomes your compass firstly identify signs ;

Explore the ways of self-healing -adopt four Rs program:
To maintain gut health and connected problems,
Remove, Replace, Reinoculate and Repair.
1. Remove the factors that can be contributing to your symptoms, including:
Stress- stress can impair your digestion and absorption of the food.
Allergenic foods - develop an elimination diet plan with your physician to
determine if you have food allergies, then remove those items.
Pathogens- an overgrowth of bacterias, yeast, virus fungi, parasites, and other
toxic substances are potent to cause digestive-related problems. A variety of
tests, medication and dietary or home remedies are available to remove harmful
things in your gut.
2 Replace stomach acid and digestive enzymes, which may be lacking in your
gut.
This includes taking probiotic supplements, lab tests such as fat absorption &
gastric analysis- can help determine what factors need to be replaced.
3. Reinoculate by restoring the beneficial bacteria and reestablish a healthy gut
by consuming probiotic supplements. Reinoculating your gut with good bacteria
to help regain a healthy microflora balance by taking herbal beverages and
fermented foods.
4. Repair the lining of your gut through a good nutrition-allergen-free, nutritious
diet and food supplements which can provide you deficient items, such as
omega-3, minerals, vitamins, etc., may help to reduce inflammation and support
cell growth in your digestive tract.
There are simple ways to fix your gut and live healthily:
1. Stop eating trans fats and saturated foods-
Avoid foods that can damage the lining your gut such as refined, processed
foods are hard to again.digest and promote perforations in your intestines, such
as noodles, pasta, etc.
2. Start eating unprocessed foods and good fats.
Foods that can help in reducing and heal inflammation like fermented foods,
yogurt .these important for restoring the healthy gut bacteria and replenishing
good gut
Healthy fats should be consumed for overall health such as coconut oil, olive,
high-quality protein sources, eg.salmon, walnuts, superfoods(flax seeds, chia
seeds, quinoa), etc.
3. Take good quality food supplements and gut healing supplements like L-
Glutamine, probiotics and fish oil, L- Glutamine is a most effective gut healer of
all, plays a vital role in rebuilding, healing and maintaining the lining of your
digestive tract. It also has anti-inflammatory properties which protect your cell
walls and promotes good digestion.
.
4. Enjoy fiber-diet -
The fiber in foods is great to help for good digestion, soluble fiber relieves in
constipation-
For example, oat bran, legumes, nuts, seeds, whole grains fruits, and
vegetables.food which are rich in fiber can reduce the risks of digestive
conditions including ulcers, reflux, hemorrhoids, and bowel disorders.
5. Have sufficient liquids-
Due to low fluid intake, dehydration is possible,’ no emotions without motion’-,
means constipation. Every adult should take around 8-10 glasses of water daily
and in summers 10-12 glasses if you don’t like plain water so you can drink
non-caffeinated drinks.
6. Don’t take the stress and learn to manage stress in life-
The stomach is linked with stress, the hormones of stress directly affect the
digestion process- flight or fight mode isn’t working properly, in stress blood and
energy doesn’t go your digestive system.
Management of stress needs full and comfortable sleep daily (5-6 hours sleep),
do meditation, yoga or relaxing therapy.
7. Use your mind while eating.According to studies, mindful eating helps in reducing digestive -related
problems such as ulcerative colitis and IBS.
For eating mindfully-eat slowly, focus on food, not electronic gadgets( cell
phones, tv).enjoy food with all senses and chew every bite properly.
8. Make a routine for regular exercises-
Never sleep after meals immediately, for good digestion move around or go for
walks. regular exercise is the best way to improve your digestion, it aids in
traveling of food through the digestive system.
9. Avoid overeating-
Listen to your brain before eating, if you don’ pay heed to your fullness cues then
there are chances of indigestion. Some time in anxiety and mood disorders can
lead to overeating so relax before meals.
10. Quit wrong habits -
Smoking, late-night eating, alcohol are injurious to digestion, our wellness and
well being.
Bad habits like these can cause digestive process,smoking doubles the risk of
developing acid reflux and can cause stomach ulcers or deadly cancers.
While alcohol can increase the production of acid which causes reflux and
heartburn, stomach ulcers if severe leads to excessive bleeding in the
gastrointestinal tract and causes inflammatory bowel diseases, leaky gut and
above all harmful changes in gut bacteria.
Take good care of your health by improving your digestion, by following these
ways…
“Eat right & digest well”

Fat isn't culprit..

“I’m not fat..!! I just love my muscles and body, so much I
protect them with my fats..”
Exercise to be fit, not skinny..eat to nourish your body and
always ignore the haters, doubters &unhealthy examples
that were once feeding you..You are worth more than you
realize..
What is fat?
Mental toughness is when you find fuel in an empty tank; i
am talking about importance of fats in our bodies . Fat is a
macronutrient like carbohydrate, protein and water, it is
essential to provide energy for daily routine and helps in
protecting your organs .
Fats are chemically called as the molecules triesters of
glycerol(triglycerides) .
Fat is important for many bodily functions such as digestion,
transport, conversion, production of hormones and many
more.
The body uses fat as a fuel source, and fat is the major
storage form of energy in the body. and a moderate amount
is needed in the diet for good health. Fats in food come in
several forms, including saturated, monounsaturated, and
polyunsaturated. Too much fat or too much of the wrong
type of fat can be unhealthy.
All natural foods have some quantity of fats, FATS!! Don’t
be scared of eating but I had told you before that fats are
very important for bodily functions, over is harmful to your
body - keep them in the right balance.
Types of fats
Saturated fats- each molecule of fat is made of 1glycerol,3 fatty
acids which can be saturated or unsaturated or polyunsaturated.
Saturated fatty acids don’t have double bonds while
monounsaturated with 1 double bond and in polyunsaturated
have more one double bonds. The sources of saturated fats are
meat(beef), full -fat dairy products and at room temperature
saturated fats become solid.
The main unsaturated fats are monounsaturated, found
particularly in as olive oil, rapeseed oil, and avocados.
Polyunsaturated fats are mostly found in plant foods such as
nuts, seeds, and vegetable oils, and in cold-blooded sea-foods.
In natural foods, they come protected with antioxidant vitamins.
There are two main classes polyunsaturated fatty acids,
omega-3, and omega-6. These include essential fatty acids.
Oily fish (e.g. herring, salmon and mackerel) is a good source of
omega-3, while omega-6 is mainly found in plant foods such as
sunflower oil and rapeseed oil.
Trans fats can be natural or artificial. They are mostly artificially
created through a process known as hydrogenation (which
involves heating and chemical structure change). Artificial trans
fats are mostly found in fast foods, fried foods and commercially
baked products such as cookies and are the most unhealthy fats
(even worse than saturated fats!). Natural trans fats can be found
in small amounts in milk and beef, and in quite large
concentration in cheese
To summarize the importance of fats, Fat is
● A source of energy – Our body uses the fat we eat, and
fats we make from other nutrients in our bodies, to
provide the energy for most of our life-functions
● Energy store – The extra calories that we consume, but
do not need to use immediately, are stored for future use
in special fat cells (adipose tissue)
● Essential fatty acids – Dietary fats that are essential for
growth development and cell functions, but cannot be
made by our body’s processes
● Proper functioning of nerves and brain- fats are part
of myelin- a fatty material which wraps around our nerve
cells so that they can send electrical messages. Our
brains contain large amounts of essential fats
● Maintaining healthy skin and other tissues. All our
body cells need to contain some fats as essential parts.
of cell membranes, controlling what goes in and out of
our cells
● Transporting fat-soluble vitamins A, D, E and K
through the bloodstream to where they are needed
● Forming steroid hormones needed to regulate many
bodily processes
But there is a guideline for consuming saturated fats;
Men shouldn’t have more than 30g of saturated & 5g of trans
fats a day
Women shouldn’t have more than 20g of saturated fats a day
Children should have less.
If you want to reduce the risk of heart -diseases, you have cut
your intake of fats and replacing saturated fats with unsaturated
fats..

Milk thistle

Medically valid uses:
Research on milk thistle has given mixed results of effects on liver diseases such as
cirrhosis and hepatitis C.
Within the last 30 years, silybin has been used to protect the liver. It treats liver issues.
Milk thistle has been studied to check if it protects liver cells from inflammation and a
few early studies suggest that taking 200 mg of silymarin 3 times a day for four months
with conventional treatment may have health benefits in people with type2 diabetes,
these include decreasing -:
Fasting blood sugar
Hemoglobin A1C(HbA1C)
Total cholesterol
Low- density -lipoprotein (LDL) cholesterol
Triglycerides
There are maybe benefits that have not yet been proven through research.
Milk thistle may protect the kidneys and pancreas against the effects the chemotherapy.
It may also protect against breast cancer, studies are ongoing.
Side effects, toxicity, and interactions:
Milk thistle could lead some allergic reactions, your risk may be higher if you’re allergic
to other plants in the same family such as -
Ragweed
Chrysanthemums
Marigold
Daisies
Pregnant women or lactating mothers should avoid it, it may interact with medications
and can cause gastrointestinal upset.
To sum up:
Milk thistle is a natural herb that has antioxidant & anti-inflammatory properties and it is
commonly used to detoxify the body, especially liver as well as help liver diseases and
gallbladder problems. It can help in protecting against cancer, may help in lowering bad
cholesterol, can control or manage type2 diabetes, it can prevent gallstones and it has
anti-aging effects by preventing free radicals damage and remove from the body...

Green coffee & osteoporosis

Is green coffee bad for bone health or it can cause osteoporosis?
Surely, that lady in my neighborhood was known for her hunched back and kids were
scared of her stopped posture, for her plight and condition was unknown to other
people. As a health expert, I knew about her medical condition she a patient of
osteoporosis. Once she discussed and asked that- did regular consuming green coffee
is harmful to bones and painful situation? She is taking green coffee for weight-loss; two
years back, her friend gifted a big pack of green coffee on her 50th birthday. Her friend
told that green coffee is excellent for losing weight, so she starts drinking green coffee
thrice a day. After regular use is doing its work efficiently-she shed extra kilos, but one
year later, she started feeling pain in the body especially in the back, arms and legs,
now facing double pain -physical and mental because of disability in bad posture which
big cause of extreme pain-people look her with heartless view -mocking on abnormal
posture and kids stay away from her.
When she told me all and seeking answers -what main causes for this problem? I ‘m in
a helpless situation, how to help pity lady. She is thinking that her taking green coffee is
affecting her bones and mental trauma. Then I decide to help to spread awareness
about this disease’ osteoporosis’ and there is no link of green coffee with bones and its
diseases.
First, we talk about her pitiful condition, medical science says, when a person crosses
his/her 50s, there is a risk of getting bone’diseases such as ‘osteoporosis’, where the
bone becomes fragile, very weak and can affect gait and posture.
What is Osteoporosis?
Osteoosteoporosis is a ‘silent’ disease of the bones that causes bones to become
weak and break easily. In condition, bones become porous, osteoporotic bone
has low density(thinning, bones) or mass and abnormal tissue structure. This
disease causes difficulties in daily tasks such as walking and abnormal posture
(hunched back). Osteoporosis affects mostly older adults, especially postmenopausal
(women after menopause). Broken bones from osteoporosis cause serious health
problems and disability in older women and men.
Osteoporosis is caused by bone loss. Most often, the reason for bone loss is very low
levels of the hormone estrogen. Estrogen plays an important role in building and
maintaining your bones.
The most common cause of low estrogen levels in menopause. After menopause, your
ovaries make very little estrogen.
Anorexia nervosa-irrational weight gain,(this is eating disorder-risk for osteoporosis),
low intake of calcium, vitamin D makes you prone to bone loss.
Also, your risk for developing osteoporosis is higher if you did not develop strong bones
when you were young. Girls develop 90% of bone mass by age 18. If an eating
disorder, poor eating, lack of physical activity, or another health problem prevents you
from building bone mass early in life, you will have less bone mass to draw on later in
life.
That why data speaks -older women patients of osteoporosis are higher than older men.
According to the global International Osteoporosis Foundation about one-tenth of
women aged 60 have osteoporosis, while two-fifths of women aged 80 have the
disease.
How to prevent this disease?
Eat healthy food, exercises for bone health, or use dietary supplements.
Did you this: Recommended calcium intake for 50+people is about 1000mg/day for fifty
plus men while 50 old women need 1,200mg/day.due to less intake of a vital component
of bones, older adults are more diagnosed by osteoporosis.
Hence, this disease is not linked to consuming green coffee, because green coffee
doesn’t disturb calcium in bones or nothing to do with the growth and development of
bones. But a great help in losing weight, boosting metabolism and can reduce risks of
chronic diseases.