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Eggs are usually one of the always available food items in an “eggetarian” or a non-vegetarian household. They are easy to cook and can be cooked in many ways like scrambled, boiled, fried, as an omelette etc. It is the most consumed food for breakfast.
But do you know what kind of eggs you should have and which ones are more nutritious?
Let’s learn about the different types of eggs. So the most common types available in the market are conventional cage eggs, cage-free eggs and free-range eggs.
Conventional cage eggs are produced by hens that are kept in cages in large numbers. These cages are small and do not provide enough space for the hens to move around or engage in natural behaviours such as perching, nesting, or dust-bathing. The hens are usually kept in cramped conditions, which can lead to stress and health problems. They are usually fed a diet of corn and soy and may be given antibiotics to prevent infections. Conventional cage eggs are cheaper than other types of eggs, but many people prefer to choose eggs from hens that are treated more humanely.
Cage-free eggs are produced by hens that are not kept in cages. These hens are usually housed in indoor barns or other structures that allow them to move around freely, perch, nest, and engage in other natural behaviours. Cage-free eggs are often considered to be more ethical and sustainable than conventional cage eggs, but they may still be produced in large numbers and under conditions that may be problematic.
Free-range eggs are produced by hens that have access to the outdoors and can engage in natural behaviours such as perching, nesting, and foraging. These hens are usually housed in indoor barns or structures at night for protection and safety. During the day, they are allowed to roam outside and eat grass, insects, and other natural food sources. Free-range eggs are often considered to be more ethical and sustainable than cage-free or conventional cage eggs because the hens are allowed to live in more natural conditions. However, there are no strict regulations on the amount of outdoor space required for free-range hens, so the quality of life for these hens can vary widely depending on the specific farm or producer.
Studies have shown that the nutrient content of eggs can vary depending on the environment in which the hens are raised [1]. Free-range eggs have been found to contain higher levels of magnesium, beta-carotene, flavonoids, carotenoids, and anti-inflammatory omega-3 fatty acids [2]. Other eggs, on the other hand, have been found to contain lower levels of phosphorus and zinc. These differences in nutrient content may be due to the differences in the diets and lifestyles of the hens.
Compared to cage eggs and cage-free eggs, Free range eggs contain less cholesterol, less saturated fat, more vitamin A and vitamin E. It contains more beta-carotene as compared to other eggs and twice the amount of Omega-3 fatty acids (Gaia). Another experiment conducted found that Free range eggs had almost six times the vitamin D and vitamin B content than conventional eggs. [3]
Egg yolks are known to be good sources of lutein and zeaxanthin, two antioxidants that are important for the eyes. In conventional and cage-raised eggs, the yolk is usually pale and a watery yellow because waste from the grain industry is used as animal feed and contains fewer antioxidants. Consumers will find a deep yellow and orange yolk in truly free range eggs, indicating high levels of antioxidants.[4]
Free range eggs are higher in nutrients compared to other kinds of eggs, therefore it is always better to have free range eggs. Also, the antibiotic used in the conventional eggs can cause extreme anaphylactic reactions ( Hives,Itching etc.) [5]. Along with that, conventional eggs are high in Omega 6 fatty acids compared to omega 3 and high intake of omega 6 fatty acid can lead to various heart diseases. Free-range hens also have a far better life than other hens, with space that allows them to participate in their normal behaviors. Birds who live in cages in large flocks can be vulnerable to disease or getting trapped in between wires, which leads to the poor quality of their eggs as well.
REFERENCES
https://www.sciencedirect.com/science/article/abs/pii/S0308814611016669?via%3Dihub
https://www.sciencedirect.com/science/article/pii/S003257911942052X?via%3Dihub
Have you ever gotten sick, and then went to a doctor who gave you just the right medicines to make you feel better, but you actually got worse before you got better? Two independent dermatologists in the late 1800s and early 1900s observed their patients’ symptoms worsen after starting treatments with a mercurial compound and studied the phenomenon which went on to be called the ‘Jarisch-Herxheimer Reaction’ (JHR), popularly called the Herxheimer reaction or the Herx reaction or “herxing”.
The Herx reaction is a temporary reaction that is triggered by an exorbitant number of endotoxins in the bloodstream. Endotoxins and glycoconjugates are harmful substances that are released by harmful microorganisms and bacteria when they are destroyed by an antibiotic or a kill agent in general [1].
In the process of the death of harmful microbes two significant events happen – a) the breaking down of biofilm, and b) the release of toxic substances commonly called endotoxins, and glycoconjugates.
The release of these toxins triggers the immune system to respond with an acute and temporary inflammatory response. Your immune system starts working overtime to kill the harmful microbes and get rid of the toxins from the bloodstream and the GI tract to avoid any infections from occurring. This response can worsen the existing set of symptoms, and even result in the development of new symptoms. The level of exacerbation of symptoms is often an indicator of the height of the immune response.
While there is no definitive set of symptoms associated with the Herx reaction, here are some commonly observed symptoms -
The sudden worsening of symptoms, even though it may cause one to feel that the severity of their condition has worsened, is actually an indicator that the treatment or protocol is working effectively.
Although a temporary reaction, the duration of the Herx reaction is subject to several factors of the individual such as the condition being treated, the severity of the condition, the health of the immune system, degree of exposure to external toxins, lifestyle – including food consumption, sleep, exercise, etc.
While the Herx reaction is very common with anti-biotic-based treatments for Lyme disease, Syphilis, Leptospirosis, etc. it has also been observed in the following cases when you -
Although the Herx reaction is unavoidable, there are ways to reduce the intensity of the Herx reaction without disturbing the efficacy of the treatment.
While Herxing is a natural response to the destruction of harmful microbes in the body, it is very important to be cognizant of the intensity of the Herx reaction. An extremely intense reaction can be detrimental to certain primary functions of the body and should be given immediate medical attention. If you or someone you know is experiencing Herxing, make sure to talk to a functional medicine practitioner to understand and identify a good protocol that will help ease the symptoms of Herxing.
Contents from this article were shared in an article published in The Times Of India on 24.12.2022 featuring Mugdha. This article was written to serve as input for the same following a query from The Times Of India.
Hypothyroidism is a disorder where the body produces insufficient thyroid hormones. Growth, cell repair, and metabolism are just a few of the body operations that are regulated by thyroid hormones. People with hypothyroidism can consequently experience a wide range of symptoms, including fatigue, hair loss, weight gain, cold sensitivity, mood swings, and constipation. While it is always important to eat a healthy whole-food diet, devoid of processed foods, refined sugars, refined seed oils, and including nutrient-dense animal foods, there are a few additional things to keep in mind if suffering from hypothyroidism.
These are certain substances found in some plant foods that could disrupt thyroid function when consumed in excess. Common foods high in goitrogens include cabbage, cauliflower, broccoli, spinach, peanuts, etc.
Goitrogens inhibit iodine uptake and thyroid hormone synthesis, increasing the demand for thyroid hormones and causing problems in hypothyroidism patients.
Iodine deficiency affects 1/3 of the global population, according to data.
Iodine is a necessary mineral that aids in promoting thyroid activity in the human body. As a result, if you have hypothyroidism, be sure to include iodine in your diet, which will boost the body's production of TSH. Foods like salmon, dairy products, and eggs can be quite beneficial.
Another crucial trace mineral that aids in the body's abundant production of TSH hormones is selenium. Free radicals, which contribute to inflammation, can be eliminated with the help of enough selenium in your diet. Studies have also suggested that selenium helps improve the body's immunological system.
Think about including foods high in selenium, such as Brazil nuts, sardines, eggs, and different kinds of legumes.
It is highly important to get an adequate amount of daily protein from good quality sources containing all amino acids in a bioavailable form. Pasture-raised animals are the best source. Organ meats, in particular, are incredibly nutrient-dense; they have between 10 and 100 times as many nutrients as regular muscle meat. Liver is regarded as a superfood and nutritional powerhouse for the thyroid. Vitamin A, which directly supports thyroid hormone metabolism and suppresses thyroid-stimulating hormone (TSH) release, is found in it in the highest concentration seen in nature. In addition, the liver includes minerals like copper, iron, zinc, and chromium as well as vitamins like B12 and folate that support the thyroid.
Remember that it's crucial to only consume liver and other organ meats from well-sourced, pasture-raised animals that weren't given hormones or antibiotics.
Because the B vitamins have so many interactions with thyroid function and hormone regulation, they are crucial for persons with hypothyroidism. Organ meats, especially liver, are the best source.
Refined sugars spike your blood glucose and insulin which in turn has a strong effect on the body’s hypothalamic-pituitary axis which involves the thyroid hormones as well. When this happens chronically, it can lead to thyroid dysfunction. Excessive intake of refined sugars and carbohydrates can also lead to metabolic disorders which drive thyroid dysfunction as well.
Plant foods have a lot of anti-nutrients such as lectins, oxalates, phytates, etc. that are particularly problematic for hypothyroidism. So care must be taken to minimize the intake of plant foods high in anti-nutrients. Preparing plant foods in specific ways such as soaking, cooking, and fermenting also helps reduce anti-nutrient content.
To reverse thyroid dysfunction, proper testing and root cause analysis is required to initiate proper treatment. However, these diet tips are important for all individuals with hypothyroidism. Often, just making these dietary changes might be sufficient for mild cases to reverse the condition.
Have you ever heard of selenium? This essential trace mineral plays a fundamental role in human health, yet it often goes unnoticed. Its name comes from the Greek word "Selene," which means the Moon, and it has been recognized as a micronutrient since 1817. Trace minerals are needed in small amounts, and both organic and inorganic forms of selenium can be absorbed by your small intestine and distributed throughout your body to carry out important biological functions. These functions are vital for our body to operate efficiently.
Good dietary sources of selenium include seafood as well as some whole grains. However, the amount of selenium in these foods can vary depending on the soil in which they were grown or raised. In some cases, supplementation may be necessary to ensure adequate selenium intake6.
Dietary sources of selenium include:
Despite its importance and remarkable benefits, many people do not consume enough selenium in their diet1
Brazil nuts are the richest source of selenium
Selenium has been linked to hundreds of health benefits, from its impressive antioxidant capacity to its role in producing the active Thyroid hormone T3. Research has shown that selenium can improve immunity, enhance fertility, support efficient thyroid gland functioning, and even reduce the risk of heart problems. In addition, selenium is crucial in avoiding metabolic problems, which can disrupt normal metabolism and lead to high cholesterol and blood sugar levels7. A few benefits are listed below:
Selenium works closely with other essential nutrients, such as vitamin E and iodine. Vitamin E is another powerful antioxidant that works closely with selenium to protect cells from damage caused by free radicals. Iodine is necessary for the production of thyroid hormones, and selenium is required for the conversion of inactive thyroid hormone i.e. Thyroxine (T4) into the active form Triiodothyronine (T3). Therefore, a deficiency in either nutrient can lead to thyroid problems. It is important to maintain a balanced intake of all essential nutrients to ensure optimal health4.
Symptoms of selenium deficiency can include recurrent infections, hair loss, brain fog, fatigue, and fertility issues in both men and women. However, the recommended dose of selenium varies across different countries and populations due to factors such as soil quality and living styles.
Selenium deficiency is rare in developed countries, but it can occur in people who have certain medical conditions or who follow a restrictive diet. Symptoms of selenium deficiency can cause an increased risk of certain health conditions, such as thyroid disorders and cancer7.
On the other hand, excessive selenium intake can also be harmful. The upper intake level of selenium for adults is 400 micrograms a day1. High levels of selenium in the body can cause selenosis, a condition that can lead to hair loss, nail brittleness, and gastrointestinal disturbances5.
Overall, selenium is an essential nutrient that plays a vital role in maintaining optimal health. Its antioxidant, immune-boosting, and thyroid-supporting properties make it a valuable addition to any healthy diet. While selenium deficiency is rare, it's important to consume adequate amounts of this nutrient to support optimal health. As with any nutrient, it's important to consume selenium in moderation and to avoid excessive intake.
So, make sure to include selenium-rich foods in your diet and consider supplementation if necessary. Your body will thank you for it!
1. Avenue 677 Huntington, Boston, Ma 02115. Selenium. The Nutrition Source. Published March 25, 2020. Accessed June 15, 2023. https://www.hsph.harvard.edu/nutritionsource/selenium/
2. Free Radicals, Antioxidants in Disease and Health - PMC. Accessed June 15, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
3. Flores-Mateo G, Navas-Acien A, Pastor-Barriuso R, Guallar E. Selenium and coronary heart disease: a meta-analysis. Am J Clin Nutr. 2006;84(4):762-773. doi:10.1093/ajcn/84.4.762
4. Ventura M, Melo M, Carrilho F. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol. 2017;2017:1297658. doi:10.1155/2017/1297658
5. Puspitasari IM, Abdulah R, Yamazaki C, Kameo S, Nakano T, Koyama H. Updates on clinical studies of selenium supplementation in radiotherapy. Radiat Oncol Lond Engl. 2014;9:125. doi:10.1186/1748-717X-9-125
6. Ju W, Li X, Li Z, et al. The effect of selenium supplementation on coronary heart disease: A systematic review and meta-analysis of randomized controlled trials. J Trace Elem Med Biol Organ Soc Miner Trace Elem GMS. 2017;44:8-16. doi:10.1016/j.jtemb.2017.04.009
7. 7 Science-Based Health Benefits of Selenium. Healthline. Published August 20, 2019. Accessed June 15, 2023. https://www.healthline.com/nutrition/selenium-benefits
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Fruits are said to be an essential part of a healthy diet. They are high in antioxidants, vitamins and fibre, and tend to support liver function and aid in digestion. Along with these, they also contain various bioactive substances. A diet rich in fruits is associated with low blood pressure, decreased risk of heart disease and stroke lowers the risk of eye and digestive problems, and it does have a positive effect on blood sugar.
We believe that fruits support various processes in the body, except for ‘The Detox System’. To understand what we mean, let’s take a deeper look at the detox pathway.
Human bodies have built-in processes to get rid of toxins they don't need, which is one of the main ways we stay healthy. Detoxification processes operate continuously to maintain your life. These detox routes can't be simply turned on and off. The liver and kidneys are primarily responsible for detoxification. The lymphatic system, digestive system, skin, and lungs also contribute to how your body detoxifies. Together, these systems make the body’s detoxifying pathways (1).
Detoxification is an essential process which involves various processes like mobilisation, biotransformation, and elimination of toxicants from external and internal sources. The detoxification process involves multiple steps to transform primary water non-soluble toxicants into water-soluble components that can be excreted easily (2).
The process of detoxification has four main phases:
Phase 0: Entry gate phase
Phase I: Toxin identification
Phase II: Conjugation
Phase III: Elimination
Phase 0 is the opening phase. In this stage, the toxin leaves the area where it resides and reaches the cells and organs responsible for detoxifying.
Phase I focuses on identifying the toxins in the body, by using specific detox organs. Identified toxins are further converted to water-soluble toxins as most toxins are lipid-based, meaning they are fat-soluble. Several distinct enzymes help phase I processes, especially those belonging to the cytochrome P450 (CYP450) superfamily of enzymes. Chemical reactions such as oxidation, reduction, hydration, and hydrolysis are conducted by the CYP450 enzyme family which adds a reactive group, i.e., either a hydroxyl, carboxyl, or amino group to the toxin (3).
Phase II of detoxification is mainly managed by Conjugation enzymes. The products generated as a result of phase I processes are now more reactive and toxic, and therefore, need to be converted to a non-toxic molecule. Conjugation enzymes like sulfotransferase, UDP-glucuronosyltransferases, etc., perform conjugation processes like glutathionation, methylation, glucuronidation, sulfation, and acetylation (3). Adding these substances to the phase I end product requires a specific nutrient, such as amino acids. Phase II detoxification is hampered without these particular nutrients, which causes a build-up of phase I products, called ‘intermediates’, leading to inflammation and tissue damage (4).
Phase III is also known as the elimination phase. In this phase, the toxins are transported outside the cell with the help of proteins known as transmembrane-spanning proteins. These proteins are present on the cell membrane and act as gateways to permit the transport of specific substances across the membrane. Toxins that have been processed and made water soluble are either exported from the compartment into circulation for elimination through the kidneys, or they are exported into bile and subsequently eliminated through faeces (3).
Although fruits are an excellent source of essential vitamins and minerals and a great source of fibre, they hinder the detox pathway of the body. Fruits include a wide range of structurally varied bioactive substances, including vitamins, phytoestrogens, phenolic acids, carotenoids, and flavonoids (flavones, flavonols, etc.) (5). Due to several factors, including the stage of ripeness, cultivar/variety, agricultural techniques, environment, harvest and postharvest procedures, processing, storage, etc., the bioactive chemicals in fruits are also very varied in levels (6).
A variety of studies have been conducted on grapefruit juice and found that the particular fruit juice causes irreversible degradation of the intestinal CYP3A4 (cytochrome P450 3A4 enzyme), it also has an impact on the P-glycoprotein efflux transport. Compounds from other fruits like orange, tangerine, grapes, cranberry, pomegranate, black raspberry, and black mulberry also target and inhibit CYP3A4 in phase I of detox. While fruits like guava, mango, grapefruit, orange and tangerine target P-glycoprotein (7).
Fruit juices are loaded with phytochemicals. But there still isn't enough clinical research to determine how they affect drug interactions, despite indications in literature that some fruit juices can affect how pharmaceuticals are disposed of and interact with drugs. To reduce the risk of any side effects or ineffective pharmacological treatments, patients should always consult with expert healthcare professionals about any concerns they may have about the interactions between their medications and fruit juice.
References:
Inflammation is a fundamental part of our body’s healing process. When there is an injury or an infection, your body triggers an inflammatory response wherein the inflammatory cells kickstart your healing process. This acute inflammatory response is a natural and healthy response. However, when your body triggers an inflammatory response, even in the absence of an injury or an infection, and persists as chronic inflammation – that sounds problematic, doesn’t it? With industrialization at its finest, we have introduced a whole new world of toxic substances into our everyday life that our bodies cannot digest or are alien to our bodies. In this article, I am going to take you through 5 key contributors to inflammation that are part of our everyday lives.
Sugar (free sugars) is nothing but pure evil. Eat less of it and you ache for more, eat more of it and you want more and more. I really do not have to elaborate on the harmful effects of sugar, for there are enough influencers on the internet doing that. But I do want to delve a little into the two major classes of sugar – free and intrinsic and the role that free sugars play in the development of inflammation. All of the monosaccharides – i.e. glucose, fructose, galactose, etc. and disaccharides i.e. sucrose, lactose, maltose, etc. that the food industry intentionally adds to food products and sugars found naturally in foods like fruit juices etc. are free sugars. Intrinsic sugars on the other hand are those found in whole produce – fruits, vegetables, grains, etc. Intrinsic sugars are not related to any adverse health effects, whereas free sugars are associated with several pathologies such as stroke, cardiovascular diseases, obesity, diabetes, and a whole host of inflammatory diseases. Free sugar can trigger inflammation by means of different mechanisms. Minus all the technicalities of T-cells, cytokines, immunosuppression, and the like, free sugars can impair the functions of a healthy immune system and cause the production of inflammatory factors. Free sugars can also stimulate the liver to produce free fatty acids, which when broken down can produce compounds that can increase intestinal permeability, and release inflammatory factors to the liver thereby increasing liver and systemic inflammation [1]. In addition, free sugars are also capable of altering the gut microbiome by reducing the beneficial microbe population leading to an increase in systemic inflammatory factors [2].
With enough scientific evidence indicative of sugar being a causative factor in inflammation, the best thing you can do for yourself is to get rid of all sorts of free sugars from your pantry. Your daily serving of fresh produce – fruits, and vegetables, contains just enough sugar for your body to function happily. Remember – just because something doesn’t taste sweet, doesn’t mean it is devoid of sugar. It is everywhere.
No, we are not talking about the good saturated fats – butter, ghee, cold-pressed oils (such as olive, and coconut,), and animal fat. We are talking about the real bad fats – unsaturated fats (omega-6 fatty acids in particular) and trans fats.
Unsaturated fats are broadly categorized as omega-3 fats and omega-6 fats. While you need a good balance of omega 3, and omega 6 fats, it is the omega 3 fats that are the most beneficial to the body, and the ones that you really need to focus on consuming. Why? Because Omega-3 fats are something that the body cannot produce. They are essential fats that have important functions such as managing heart health, hormone production, and fighting inflammation. Omega 6 fats are also essential, and cannot be produced by the body. In tandem with omega 3, omega 6 helps in the regulation of metabolism, bone health, reproductive health, and brain functions. As much as omega-6 fats are essential in extremely small quantities, they are detrimental to our body in large quantities and can cause cellular inflammation. [3] However, you cannot entirely avoid omega 6 because most foods built with natural fat, have both omega 3 and 6 in a certain ratio.
The best way to work around this is to focus on foods rich in omega 3s and with lesser quantities of omega 6, such as fish, grass-fed meat, and pasture-raised eggs. If these do not fit your bill, opt for a good omega-3 supplement.
Trans fats are just as bad as sugar. They are extremely unhealthy for you, not just causing inflammation but also disrupting optimal functions of the body. These are industrially produced by adding hydrogen to vegetable oil which is naturally higher in omega-6 fatty acids, causing the oil to become solid at room temperature. Examples of trans fats are the popular dalda AKA vanaspati, margarine, and refined oils. These fats can cause intestinal inflammation and exacerbate metabolic diseases such as diabetes and fatty liver. [4] They are also carcinogenic in nature, and should never be part of your diet. So, next time you are craving that delicious deep-fried chicken or that samosa, think twice about the toxicity you will be consuming.
Lack of physical exercise and movement contributes to the accumulation of visceral fat. Visceral fat in turn predisposes your body to a pro-inflammatory state via increased inflammatory messengers such as interleukin 6; and reduced levels of adiponectin, which is anti-inflammatory in nature. Interleukin 6 stimulates the liver to synthesize the C-reactive protein which indicates inflammation. Eventually, a network of inflammatory pathways is activated leading to chronic inflammation, which in turn makes way for insulin resistance, atherosclerosis, neurodegeneration, and other diseases associated with physical inactivity. Regular exercise, in turn, exerts anti-inflammatory effects by regulating cytokine production, antigen presentation, and reduction in the number of circulating pro-inflammatory monocytes. Additionally, exercise also reduces visceral fat mass, thus resulting in a decreased count of inflammatory mediators as well. Hence, an active lifestyle is beneficial in keeping inflammation at bay. Try adding movement and physical activity in whatever way appeals to you – lift those weights, walk those miles, and climb those bars. Or simply run. [5], [6]
Not to take you back to school, but a quick refresher - electromagnetic fields (EMF) are invisible fields of electric and magnetic fields of force produced by moving fields of electric charges. Broadly, there are 2 categories of EMFs – High-frequency EMFs and Low to mid-frequency EMFs.
High-frequency EMFs are known to cause active DNA damage and cell damage by ionizing – i.e. by removing an electron from an atom of the body. This can contribute to genetic mutations and cancer. However, most sources of high-frequency EMFs are not so commonly available around us, and hence it is something that we cannot do much about. Some examples of high-frequency EMFs are X-ray imaging machines, CT scanning machines, radioactive elements, etc.
Low to mid-frequency EMFs on the other hand are non-ionizing in nature – meaning they don’t impact the cells at an atomic level. Sounds harmless, right? But, no. Over the years, several studies have shown the deleterious effects of continued exposure to non-ionizing EMFs on the human body. On continuous exposure, these EMFs can cause an increase in the production of pro-inflammatory cytokines, and reduce the effectiveness of antioxidants. [7] Measurable changes in sleep and tissue repair processes have also been observed. [8]
Low to mid-frequency EMFs are practically everywhere around us. Think Wi-Fi, television, computer screens, cell phone base stations, microwaves, mobile phones, infrared waves, etc. While we cannot entirely escape this network of non-ionizing EMF sources, we can try to reduce exposure as much as we can. Some simple measures that you can incorporate are – a) switch off your Wi-Fi when not in use, and when you go to bed b) switch off your phone at night when you go to bed c) try spending more time in the great outdoors where there are more trees, or perhaps the beach d) use a blue light blocking filter for your laptops, and blue light blocking glasses for the eyes.
Vitamins and minerals are fundamental to the growth and maintenance of the human body, and a multitude of physiological processes. As much as they are key to human existence, too much of vitamins and minerals can be as problematic as too less of them. While both an excess and a deficiency of nutrients can lead to a multitude of issues like low bone density, neurological issues, and lack of sleep, a deficiency of vitamins and minerals generates an inflammatory response. [9] The most common vitamin deficiency linked to inflammation is that of vitamin D. While Vitamin D is known for playing a key role in maintaining the calcium levels in your body, it is also excellent in regulating the production of inflammatory cytokines and prohibits the proliferation of pro-inflammatory cells. [10] A deficiency in vitamin D can disrupt these regulatory processes creating way for a pro-inflammatory environment. Zinc is another element that is crucial in controlling oxidative stress, and regulating inflammatory cytokines and a deficiency can enable inflammation. [11] Magnesium plays a key role in homeostasis, immune functions, and regulating muscle and nerve function. A deficiency is linked to an increased number of circulating pro-inflammatory cytokines and an accumulation of free radicals resulting in inflammation. [12] To ensure that your body is free of deficiencies, make sure to take a full panel blood test to identify deficiencies, and then work with a functional practitioner to supplement accordingly.
1. https://doi.org/10.3389/fimmu.2022.988481
2. https://pubmed.ncbi.nlm.nih.gov/30760471/
3.https://www.researchgate.net/publication/323936815_Omega-6_fatty_acids_and_inflammation
4. https://www.frontiersin.org/articles/10.3389/fimmu.2021.669672/full
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507106/
6. https://www.nature.com/articles/nri3041
7. https://pubmed.ncbi.nlm.nih.gov/28370033/
8. https://www.sciencedirect.com/science/article/abs/pii/S0928468009000352
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691702/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4070857/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691702/
12. https://www.sciencedirect.com/science/article/abs/pii/S1084952120301713
Contents from this article were shared in an article published in TheHealthSite on 3.5.2023 featuring Mugdha. This article was written to serve as input for the same following a query from TheHealthSite.
Water is an essential element for human survival, and we all know that we need to drink enough of it every day to stay hydrated. However, just drinking plain water by itself is not enough to keep us hydrated. We also need to replenish our electrolytes and minerals, particularly sodium, potassium, and magnesium, to keep our bodies properly hydrated.
The reason why plain water by itself is insufficient for hydration is that water movement in the body is controlled by solute concentration. This process is called osmosis, and it involves the movement of water from an area of low solute concentration to an area of high solute concentration. Electrolytes, such as sodium, potassium, and magnesium, are critical for maintaining the solute concentration in our cells, which helps with water retention.
When we lose water through sweat and urine, we lose electrolytes and minerals along with water, so simply drinking plain water is not optimal to replenish what we have lost. In fact, drinking too much plain water can actually displace electrolytes in the body and cause more dehydration.
We see this in cases of therapies to treat dehydration such as ORS solutions and sports drinks for athletes. Thus, it’s actually well known that water alone will not work to treat cases of extreme dehydration. However, when it comes to moderate needs of people in general on an everyday basis, we ignore this fact. It’s recommended that you add some electrolytes to your drinking water at all times for the most effective hydration.
It’s well established in the medical literature that a vast majority of the population remains deficient in electrolytes, particularly sodium- leading to symptoms like, muscle aches, stress, headaches and palpitations. The myth of eating a low-sodium diet just adds to the problem.
Opt for natural salts like pink Himalayan salt or sea salt instead of refined salt for getting sodium.
For potassium, potassium-rich foods like bananas, coconut water, avocados and sweet potatoes are easy options. Supplemental forms of potassium should be used with caution because overdosing can cause acute reactions.
Getting magnesium through food alone is very difficult in today’s modern environment. Our soils are very depleted. So supplementation is universally recommended. Chelated forms like magnesium glycinate are the most optimal.
Alcohol and coffee both also contribute to dehydration, but the effect of alcohol is much worse.
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Don't you think the shape of walnuts is similar to the shape of the brain? And these weird-shaped nuts are indeed a great source of nutrients that can benefit our brains in various ways. But not just the brain, walnuts confer benefits to our whole body. Walnuts are a true wonder of nature. Let’s dive deep into the blog and discover the wonders of walnuts!
Walnuts are frequently used in baked goods such as cookies, muffins, brownies, etc. Our diet frequently contains walnuts which have long been known for their nutritional benefits. They are a fantastic source of beneficial nutrients and good fats. Walnuts are widely regarded for their fatty acid profile, which has been associated with various positive biological traits and health benefits. They have been associated with benefits on blood pressure, gastrointestinal and heart health, and even male fertility.
These nutrient powerhouses can prevent cancer growth and maintain healthy brain function as you age. Many groups of compounds are found in walnuts, including phenolic acids, saponins, quinones, alkaloids, flavonoids, coumarin, tannic acid, and polysaccharides 1. Let's look at the significance of each of these compounds.
Walnuts also contain other bioactive substances, including vitamin E and polyphenols, and essential fatty acids. Walnuts are one of the most significant sources of polyphenols among popular meals and drinks; hence, their impact on human health is crucial.
What are the various health benefits that walnuts provide? Let us look at the scientifically proven health benefits of walnuts.
As we mentioned, walnuts are packed with nutrients which are specifically targeted for brain health.
Walnuts contain polyphenols, phytosterols and omega -3- all of which are linked to a reduction in age-related neuronal and cognitive deterioration. Polyphenols are involved in maintaining calcium homeostasis in the hippocampal and striatal regions of the brain, which is essential for primary and secondary memory functions. PUFAs are important in the formation, stability and fluidity of neuronal cell membranes in synaptic vesicle fusion and neurotransmitter signal transduction8.
A study conducted on walnuts observed that they do contain certain distinctive bioactive substances including melatonin in decent proportions, which is predominantly produced by the pineal gland of the brain and is essential for controlling circadian cycles 9. Melatonin deficiency has been related to cognitive impairment and dementia.
Walnut consumption has been shown to have beneficial effects on blood lipid profile, and daily consumption significantly reduced non-HDL cholesterol and apolipoprotein-B in healthy men and postmenopausal women. Some studies also observed that walnut supplementation improves endothelial function in hypercholesterolaemic and type 2 diabetic women and plays an important role in testicular steroidogenesis in males 10.
According to research, if your gut has a high concentration of health-promoting bacteria and other microorganisms (your gut microbiota), you are more likely to have a healthy gut and overall excellent health. But what you consume also has a big impact on your microbiota composition. Eating walnuts may be one way to promote a healthy gut.
One study found that consuming a walnut-enriched diet positively impacted the gut microbiome by enhancing good probiotics and butyric acid-producing bacteria. Another research stated that when the participants were consuming 1.5 ounces (around 42.5 gm) daily for eight weeks, their good bacteria increased in number. A gut imbalance in the gut microbiome and pathogenic overgrowth tends to increase the risk of obesity, small intestinal bacterial overgrowth (SIBO), autism and heart disease.
Another study showed that in tumour growth prevention walnut phytochemicals-melatonin and eicosapentaenoic acid, an omega-3 fatty acid, act as membrane receptors and inhibit the uptake and metabolism of omega-6 linoleic acid, and stimulate inhibitory G-proteins (family of proteins that act as molecular switches inside cells) and decrease the synthesis of intracellular cyclic adenosine monophosphate (cAMP). Decreased cAMP reduces the transfer of linoleic acid into cancer cells 11. The other added benefits of walnuts are alpha-linolenic acid(ALA), omega-3 fatty acids and 6-7% of dietary fibre 8.
Walnuts are rich in polyphenol ‘ellagitannins’, which are converted to compounds called urolithins by gut microbes. Urolithins are compounds with anti-inflammatory properties in your gut, which in one way help protect against colorectal cancer 12. More studies are needed to confirm the effects of walnuts against cancers.
Walnuts are very nutrient-dense nuts, which compared to the other nuts, have considerably more healthy omega-3 fats and higher antioxidant activity. Walnuts have many health advantages, such as lower inflammation and better risk factors for heart disease. Studies are still being performed to uncover the beneficial role of walnuts in cancer. The best way to consume walnuts is to soak them overnight as the raw ones contain antinutrients. The bottom line is that this functional food is good for your overall health.
Everybody encounters stressful situations from time to time. You can be struggling to fulfil job deadlines, resolve relationship issues, or just go through everyday struggles that drain you. Regardless of the cause, stress can have a negative impact on your mental and physical health. When you're stressed, your body releases hormones that can increase your heart rate and blood pressure, leading to potential health problems. Stress can also affect your mood and behaviour, causing irritability, anxiety, and even depression. Chronic stress can cause issues with both physical and mental health. Fortunately, there are natural treatments that may assist your body in coping with stress and advance general health: we’re talking about adaptogens. These herbal remedies could help you deal with both physical and emotional difficulties.
The stress response in the body is a sophisticated system that aids in coping with perceived dangers. When humans experience stress, the Hypothalamic-Pituitary-Adrenal (HPA) axis becomes engaged and results in the release of stress hormones like cortisol and adrenaline. The HPA axis depicts a sophisticated neurohormone feedback mechanism that occurs between the pituitary, brain, and adrenal glands. This system of positive and negative feedback controls the physiological processes behind immunity, fertility, and stress responses. The "fight or flight" reaction is set off by these hormones, preparing our body to either resist the attack or run away.
Although our bodies have a natural stress response that is essential to our survival, long-term stress can have a negative impact on our health and increase the risk of conditions like anxiety, depression, high blood pressure, and heart disease. Adaptogens can help your body adjust to stress and foster equilibrium in this situation(1).
Adaptogens are organic compounds from plants and mushrooms that assist the body in coping with stress and preserving homeostasis, which is the ability of an organism to retain internal stability in response to external changes. They are different from other organic substances because of their ability to restore balance in the endocrine hormones, modulate the immune and nervous systems, and maintain the body’s equilibrium.
In order to control the release of stress hormones and reduce inflammation, they influence the HPA axis and other stress response pathways when we consume them. The body is balanced by adaptogens, which can also enhance immune performance, energy levels, and mental clarity. Adaptogens can also help to restore hormone levels if there aren't enough of them.
Adaptogens may also interact with the immunological-neuro-endocrine system, which supports the body's ability to control energy expenditure and maintain robust immune responses, according to studies(2).
There are several adaptogenic herbs and pills on the market, each with special qualities of their own. Eleutherococcus Senticosus (Siberian Ginseng), Holy Basil, Panax Ginseng, and Rhodiola Rosea are a few of the most well-known adaptogens. These adaptogens have been used in traditional medicine for generations to support lifespan and good health(3).
Adaptogenic herbs and supplements come in a wide variety. Here are a few of the more popular ones:
Ashwagandha (Withania Somnifera): An adaptogen thought to assist people in managing stress and anxiety, by controlling the body's stress reaction and encouraging serenity and relaxation. The roots are neuroprotective and have anti-inflammatory properties(4).
Siberian ginseng (Eleutherococcus Senticosus): An adaptogen that has been used for millennia in traditional Chinese medicine to support vigour and longevity. It can reduce stress and strengthen the immune system while also enhancing physical and mental performance(5).
Holy Basil (Tulsi): A sacred herb in Ayurvedic medicine that can help reduce stress and anxiety because of its anti-inflammatory and antioxidant effects. The capacity of holy basil to support a healthy digestive system and enhance respiratory function is also well documented(6).
Asian ginseng (Panax Ginseng): This adaptogen is frequently used to boost stamina, mental clarity, and physical performance in traditional Chinese medicine. Additionally, it can strengthen the immune system and lessen stress(7).
Rose root (Rhodiola Rosea): The traditional use of this adaptogen has been to reduce stress and enhance both physical and mental function, dating back hundreds of years. It can help elevate mood, lessen exhaustion, and increase energy(3).
There are several advantages of adaptogens for reducing stress and improving general health. Some of the most noteworthy advantages are:
Reduce stress and anxiety: Adaptogens can help with reducing the production of stress hormones like cortisol and adrenaline, which encourages a sense of calm and relaxation. This can help reduce stress and anxiety.
Boost energy: Adaptogens can help you feel more energised and perform better physically, making it simpler to do everyday duties.
Boost mental clarity: Adaptogens can aid in enhancing cognition, attention, and concentration.
Strengthen the immune system: Adaptogens can help strengthen the immune system, lowering the risk of sickness and disease, and enhancing immunological function(8).
Although adaptogens are typically safe, some people may experience negative effects. Indigestion, headaches, and sleeplessness are typical adverse effects. It is crucial to begin with a low dosage and raise it gradually as tolerated. Consult your health professional and discontinue taking the adaptogen if you develop any side effects. With the right approach, incorporating supplements into your self-care routine can be an effective way to support your overall health and well-being(3).
In recent years, adaptogens have become more well-known as a natural means of reducing stress and enhancing general health. These plants and roots are thought to support equilibrium and aid in the body's ability to respond to stress. Yet, it's crucial to remember that adaptogens shouldn't be taken carelessly because they are not a panacea. Before using adaptogens, it is vital to consult your health professional because they may interfere with some drugs. Additionally, they might not be appropriate for those who suffer from autoimmune illnesses, diabetes, or high blood pressure. Women who are expecting or nursing should likewise refrain from using adaptogens (1,2,3).
You may include adaptogens into your everyday practice in a variety of ways. Here are a few concepts:
Brew adaptogen tea: Thee are tea versions of Rhodiola, Ashwagandha, and Holy Basil.
Use adaptogenic dietary supplements: You may get adaptogenic vitamins as capsules or tinctures.
Mixing adaptogenic granules into food or smoothies: You may use adaptogenic powders like ashwagandha, and reishi in baked goods, muesli, and smoothies(2).
You should take adaptogens for a certain subjective amount of time, depending on your unique demands and health objectives. A few weeks of adaptogen use may be beneficial for some persons, while longer-term use for continued support may be beneficial for others. To choose the best course of action, pay attention to your body and speak with your health professional(1,2,3,4).
Adaptogens are organic compounds that can aid in your body's ability to cope with stress and keep its equilibrium. They provide a wide range of advantages for reducing stress, boosting immunity, increasing energy, and improving memory. Before using adaptogens, it is important to start with a low dose and speak with your healthcare provider because they may not be right for everyone and can interfere with some drugs. You may feel your best and easily manage physical and mental pressures by including adaptogens into your daily routine along with other healthy lifestyle practices. It's vital to keep in mind that adaptogens are only one component of the puzzle; a balanced diet, regular exercise, and enough sleep are all essential for stress management and wellness promotion(9).
https://www.sciencedirect.com/science/article/abs/pii/S2222180812602072
The blog covers functional nutrition, chronic conditions, gut health, hormonal health, autoimmune conditions, sleep, mental health, and root cause analysis. Every article is written to help you understand what is actually happening inside your body, not just manage symptoms.
All articles are written by the content writers in collaboration with iThrive's clinical team of functional nutritionists, guided by the same methodology used in the ALIVE programme. The content is rooted in functional medicine and real clinical experience, not generic health advice.
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