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Mar 11, 2022
How To Read Food Labels?
Food labels give information about the product's nutritional values, ingredients, and quality. iThrive teaches you how to read food labels and understand what is written on them.
Food labels provide nutritional values, ingredients, and quality information. It is one of the most important and direct means of communicating information to the consumer. This information is provided to make healthier choices for consumers. However, do consumers notice such labels, do they read and understand them, and do they use them in their purchasing decisions, or do they know how to read them?
According to a survey, 61.8% of consumers indicated that their choice of specific foods is not based on nutrition information. They do not even look at the food label. So, it’s the consumer’s responsibility to make a habit of checking food labels.
In a food label, the important things that we need to see are
After this, understanding food labels is very important to differentiate between healthy and unhealthy options in packaged foods. This article will help you understand the nutrients, ingredient list, per cent daily value, serving size, and calories.
Nutrients are required by our body to grow and function properly. Nutrients impact your health, so it is necessary to eat the right ones. Trans fat, added preservatives, and added sugars are items listed on the label that may be associated with adverse health effects. Other nutrients listed on the labels, like vitamins, calcium, dietary fiber, and potassium, are good for our health and can be consumed. But remember not to eat these nutrients in excess and to know whether the nutrient is excess or not per cent daily value is given.
Per cent daily value (%DV) is the daily value percentage for each nutrient in a food serving. The daily value is the reference amount of the nutrient that can be consumed in a day.
As a general guide, 5%DV or less of a nutrient per serving is low, and 20%DV or more of a nutrient is high. So one should choose food lower in %DV for trans fats and added sugars.
Nutrient composition on a label is generally written per 100 g or serve. For example, if a packet of good day biscuits claims carbohydrate 65g of, that means 65g of carbohydrate is present in 100g biscuits and not of the total biscuits present in the packet. Similarly, with calories, calories are the amount of energy you get from food. It is given per 100g.
Serving information, the serving size and the number of servings in the packet are also present on the food label. Serving size tells how much gram 1 serve contains. E.g., it is written serving size: is 1 cup. Now if you consume 2 cups, you ate twice the serving. This will also double the calories, %DV, and composition. The amount of serving, for 4 serves per container, tells about the number of serves per packet.
Nutrient claims on a packet state that it has extra beneficial properties. The most common nutrient claims are low fat, fat-free, low sugar, sugar-free, cholesterol-free, high fiber, and low calorie. These nutrition claims should meet government regulations before appearing on the package. Some also mislead customers by giving any nutrient claims. So if a package claims the following, it should meet the requirements:
Even if the package says low sugar and also its nutrition information meets the requirement, the product contains unknown added sugars whose names customers are unaware of, and the customers are misled.
Some names of the added sugars are given below:
Barley malt, molasses, cane juice crystals, lactose, corn sweetener, crystalline fructose, dextran, malt powder, ethyl maltol, fructose, fruit juice concentrate, galactose, glucose, disaccharides, maltodextrin, and maltose.
Added syrups: Carob syrup, golden syrup, high-fructose corn syrup, malt syrup, oat syrup, rice bran syrup, and rice syrup.
All these added sugars are not good for health.
Many packaged foods contain food additives. Food additives are substances added to food to preserve or enhance taste, flavor, and appearance. But these additives are harmful to our health in several ways.
One such additive is Carrageenan: it is a sea vegetable high in iodine, sulfur, trace minerals, and vitamins. It is used to improve the texture of the food. In recent research, Carrageenan is a major cause of diabetes, ulcers, and metabolic syndromes.
Tertiary butylhydroquinone, or TBHQ: TBHQ, is a common preservative that manufacturers use to prolong their products’ shelf life. It is in vegetable oil, processed animal items, snack crackers and noodles.
According to the FDA, only 0.02% of TBHQ is allowed in food. However, in research, it has been found that there is 5 -10% of TBHQ present in food products. High consumption of this additive can cause tumours, liver enlargement, neurotoxic effects, convulsions and paralysis.
Sodium benzoate: Sodium benzoate is a preservative often added to carbonated drinks and acidic foods like salad dressings, pickles, fruit juices and condiments. According to the FDA, it has many harmful effects. It causes hyperactivity in a 3-year-old child and shows symptoms of ADHD. Sodium benzoate, combined with vitamin c, the harmful product benzene, is formed in our body and is associated with cancer development. So, looking at these food additives, it is suggested that too much consumption harms us. We should always check how much of these are present in food. When consumed in large amounts, other harmful food additives are MSG, sodium nitrites, sulfites, BPA, and potassium bromate.
BOTTOM LINE: Millions of packaged foods are available in the market, and we find them reliable and good. But the truth is these are not good for our health; they are the major cause of bad health. Smartness is in avoiding packaged food and consuming wholesome homemade food. And under situations where the usage of packaged foods is required, make sure to check the food label and then buy the product. Health is our responsibility; always check first and then choose the right item.
Following are the reasons why we must seriously consider detox as part of our health journey.
1. We are surrounded by toxins that we aren’t even aware of
The modern world that we live in is full of visible and invisible toxins. We are surrounded by environmental toxins that come from air, water, soil and even certain pathogens and mould exposure too. For a person to avoid coming into contact with these toxins, it would be practically impossible, even if you live in a natural environment like a forest or even a village as dust particles and electromagnetic waves travel long distances, even into remote areas. Also, the food that we eat, be it organic can still be contaminated with toxins such as pesticides and toxins that can travel in the air from a nearby non-organic farm to the organic farm and this process is known as pesticide drift.1
Various toxins come from our day to day use of household and body-care products like soaps, perfumes, cosmetics, cookware, cleaning products, food and water containers, air fresheners, insect sprays, paints, batteries and the list goes on. You might not immediately feel the effects of these toxins, but when they build up over time, you will start to feel the effects and their damages caused internally.
Another major issue is with endocrine disruptors that come with products like toys, plastics, cosmetics, perfumes, pesticides, detergents, food can liners, etc. These Endocrine disruptors include a wide range of substances, both natural and human-made, that may interfere with the body’s endocrine (hormone and cell signalling) system and produce adverse developmental, reproductive, neurological, and immunal effects. Endocrine disruptors usually mimic estrogen and are found in many everyday products we use.2
Also, there are many known and unknown environmental toxins which are cancer-causing chemicals and endocrine disruptors, both human-made and naturally occurring, that can harm our health by disrupting sensitive biological systems and thereby creating a hormonal imbalance in the entire system.3
There are also environmental toxins that include naturally occurring compounds such as lead, mercury, radon, formaldehyde, benzene, cadmium, etc They also include human-made chemicals like BPA, phthalates, and pesticides.
It is also an undeniable truth that plant foods contain anti-nutrients or phytochemicals like phytates, lectins, oxalates, etc that can create various issues in the body and reduce nutrient absorbtion.4,5
The same is the case with health supplements, even the most organic ones aren't completely preservative-free and a few of them contain harmful additives like titanium dioxide, magnesium silicate, hydrogenated oil, artificial colours, flavours, vegetable gum, sodium benzonatate, etc.
Even if you were to hypothetically stay away from all the toxins, there are still toxins/harmful byproducts that are produced in our own body as a result of our internal metabolic processes and these include example ammonia, CO2, lactic acid, etc.6
2. Fancy detox diets simply don’t work and can even lead to negative consequences.
The point of this article is not to scare you, but to educate you and your family that we are surrounded by these toxins but there is a way to reduce and remove most of them out of your body.
When it comes to detox, there are probably two schools of thought that are mainly discussed in the mainstream by various health educators. The first one says that we need to be constantly detoxifying our bodies as toxins are everywhere and we need to ingest these fancy juice cleanses, smoothies, packaged teas and powders and various supplements that will somehow magically help you detox your body and there would be no consequences. The second group of people think that detox isn't required and detox is just a fad and the body can detox itself automatically and it does this process all the time 24 x7.
Well, like most times, the truth lies somewhere in the middle; we do need a detox program and even if the body seems to detox itself to an extent, it can only effectively do that process under specific conditions where the right kind of food and environment is provided and all the obstructions are removed. It is advisable to follow such a detox plan only from an expert who understands physiology and biochemistry very well.
Fancy detox diets and foods simply don’t work and any benefit that you can get from eating them is because most detox diets refrain you from eating junk and packed foods and also include a diet that may include fruits, vegetables, etc. When a person stays away from junk food and includes a few vegetables and fruits in his diet, automatically he/she feels a tiny net benefit from it temporarily, that he/she would not have felt while eating a standard modern diet.
But few of these fancy green juices, smoothies and blends can land you up in the emergency room if you are not careful. A similar incident happened with senior nutritionist Ryan Andrews who along with his wife tried these 3-day fancy detox juices and a detox schedule just for curiosity and ended up visiting the ER twice.8
But don’t be scared by listening to the above incident, here at iThrive we have got you covered with all the scientific knowledge related to detox. As I discussed earlier, the truth lies somewhere in the middle, although most detox plans out there can be very ineffective, still, a good, scientifically-backed detox plan is necessary. Well its true that your body is constantly automatically detoxifying itself through all the detox organs but still it's important to plan the right detox diet which supports all the biochemical pathways that would allow for effective detoxification and not block any detox pathways and routes as well as not harming your body in this process.
Certain rapid weight loss and detox diets make you lose weight rapidly but there are lots of downsides to rapid weight loss. Toxins are mostly stored in adipose tissues/fat tissues and once you go into a hypocaloric state, toxins start leaving those fat cells and start entering into the bloodstream along with the free fatty acids. If a very harsh hypocaloric diet is incorporated, then a high amount of toxins get released into the bloodstream at a single time and these toxins can get oxidized along with the free fatty acids inside the cells and act as mitochondrial toxins.7 Therefore it is always advisable to start slow while doing detox and to address any negative symptoms that may occur during this process.
3. An effective detox program is built around three pillars :
Phase 0: This is the entry gate phase. This is the phase where the toxin leaves the place where it recedes and enters the organs of detoxification and cells.
Phase 1: This is the phase where the toxin type is identified and it is then converted into water-soluble from fat toxin as most toxins are lipid-based.
Phase 2: This is the conjugation phase. It takes the products from phase 1 and binds them with phase 2 substances (conjugate) to make them less harmful and more water-soluble for easy excretion. Conjugation pathways include Amino acids, glutathione, methionine, sulfur, Methyl group.
Phase 3: This is the excretion phase. Here water-soluble conjugated molecules are ready to be removed from the body.
Right foods and supplements can boost these detoxification pathways and at the same time wrong foods and supplements block these pathways. Certain amino acids like taurine, binders like activated charcoal and psyllium husk, B vitamins, minerals like magnesium, etc are really necessary for this process and no matter what your detox guru says, without certain nutrients, detox isn't possible. On the other hand, certain supplements like milk thistle can block phase 3, certain fruits like apple, guava, mango, oranges, etc can block different phases and therefore we need to be careful about which foods and supplements we use for detox.
Also if your body’s general health is impaired then and you have internal inflammation and deficiencies, your body will give priority to fix those issues first rather than the detox. Therefore first we need to fix our overall health and nutritional deficiencies and then one should opt for detox and this is exactly what we do at iThrive in our Alive program.
It is also very important to reduce the amount of psychological stress during a detox program as elevated stress leads to elevated stress hormones and the body might switch all its attention to mitigating that stress instead of focusing upon the detox process. Also, detox should first begin in your mind. Our thoughts are the ground-substance from which our choices are made, choosing to clean the internal and external environments is the first step! Our words express our thought and perceptions; if our mind is sick, that illness is reflected in our bodies. A sick body-mind naturally makes sick choices and actions.
Magnesium is a chemical element with the symbol Mg, atomic number 12, and common oxidation state +2. It is an alkaline earth metal and the eighth-most abundant element in the Earth's crust, where it constitutes about 2% by mass, and ninth in the known universe as a whole. Magnesium ion's high solubility in water helps ensure that it is the third most abundant element dissolved in seawater.
Magnesium is arguably the main conductor of electricity in the human body, along with water. It has a role in the activation of over 40% of the enzymes in our bodies (3700+), and helps us with many functions including but not limited to:
Most importantly - magnesium is at the heart of metabolic function. And without proper metabolic function, our bodies become less capable of creating energy to perform each and every task they need to do throughout the day.
Among its many functions, magnesium regulates calcium homeostasis through the activity of three key hormones: calcitonin, parathyroid hormone, and vitamin D (more properly called “hormone D”). In addition, magnesium’s presence in the energy molecule (Mg-ATP) is an absolute requirement for its recognition and use in the body. We consider magnesium to be the “conductor of the body’s mineral orchestra.”
Magnesium gets depleted under stress, excess sweating, intense exercise, high metabolic activity, low thyroid function, dehydration, and lack of sleep. This is why it's so important to replenish magnesium levels daily.
“Without enough magnesium, cells simply don’t work.” This quote by Lawrence M. Resnick, MD, former Professor of Medicine at Weill Cornell Medical School, sums up all you need to know to understand why it is so important that you daily obtain all of the magnesium your body needs. If you suffer from fatigue, you can be sure you also suffer from magnesium deficiency.
Which are the best forms of magnesium that one should consume :
We suggest not starting out with a magnesium chelate complex that contains multiple forms of magnesium. It’s best to sample just one form at a time until you learn which ones work well for you.
Caution: Magnesium citrate (also listed as magnesium carbonate with citric acid) is NOT a recommended form of magnesium due to the interference of citric acid on the action of ceruloplasmin. Ascorbate, aspartate and glutamate are also not recommended.
The compound magnesium bisglycinate is also known as magnesium glycinate. This indicates that magnesium has two glycine molecules attached, it is more accurately called “bisglycinate” (bis = two). Two separate glycine molecules occupy an active site on each magnesium molecule, leading to superior absorption because of increased solubility.
A crossover study found that serum levels of magnesium over eight hours were highest for magnesium bisglycinate, followed by dimagnesium malate; the least absorbed was magnesium oxide. The improved absorption and solubility are because glycine decreases the pH of the intestines.
The glycine also takes up space on the magnesium molecule, which decreases the propensity of the magnesium to complex with plant-based phytates that would otherwise interfere with its absorption. Because glycine takes up active sites on the molecule, less water attaches to the molecule, which reduces the laxative effect typically seen with magnesium compounds.
Glycine is another highly therapeutic amino acid. It is anti-inflammatory, anti-stress, and pro-metabolic.
Some benefits include:
Many naturally grown foods contain magnesium, but their consumption has significantly decreased in the last few decades because of changes in dietary habits; furthermore, the removal of magnesium during food processing also contributes to reduced magnesium uptake. Foods high in magnesium include almonds, bananas, black beans, broccoli, brown rice, cashews, flaxseed, green vegetables (spinach), nuts, oatmeal, seeds (pumpkin, sesame, sunflowers) soybeans, sweet corn, tofu, and whole grains.
Magnesium deficiency is commonly the result of reduced consumption or inadequate absorption and/or increased excretion from the body. A wide range of human diseases, including cardiovascular and metabolic diseases, skeletal disorders, respiratory illness, and neurological anomalies (stress, depression, and anxiety) are linked to magnesium inadequacy.
Today’s soil is depleted of minerals, and therefore the crops and vegetables grown in that soil are not as mineral-rich as they used to be. Approximately half of the US population consumes less than the required amount of magnesium. Even those who strive for better nutrition in whole foods can fall short, due to magnesium removal during food processing. Improved outreach and education may help reduce widespread magnesium deficiency and its related complications to maintain good health.
It is ascertained that magnesium content in fruits and vegetables dropped in the last fifty years, and about 80% of this metal is lost during food processing. As a consequence, a large percentage of people all over the world do not meet the minimum daily magnesium requirement. In this scoping review, we summarize how agronomic and environmental factors, including global warming, affect magnesium content and availability in the soil and, consequently, in the food chain, with the aim of attracting the interest of botanists, agronomists, animal and human nutritionists and physicians to work on a strategy that grants adequate magnesium intake for everybody.
Our ancestors used to get their daily intake of magnesium and other electrolyte & trace minerals through the natural water streams available to them in the wild but today due to water filtration & fortification of food & water, magnesium levels have been significantly reduced. Today as our water is filtered & treated with chemicals, the level of magnesium in drinking water is also significantly low.
Under any form of stress to the body (physical, emotional, metabolic, environmental, etc.), magnesium is lost as a metabolic response, because when the body is under stress, it needs to produce more energy, (Mg-ATP), which requires it to call upon its magnesium stores. Under extreme and/or sustained stress—and a failure to properly re-mineralize—the body loses its natural ability to respond to stress, causing oxidative stress and inflammation to build up throughout the body. Magnesium deficiency, meaning low magnesium levels in red blood cells, where magnesium belongs, is the recognized precursor to inflammation. However, when the body is expressing optimal ferroxidase activity, the MBR will be at a minimum.
In these modern times, we have the highest possible visible & invisible stress on our body & minds from various sources like environmental toxins, pollution, EMFs, psychological stress, lack of nutrients in our body, junk food, etc. Therefore, the more stressed you are the more your body will use up the magnesium for combating that stress and that will deplete your normal magnesium levels from your body.
The recommended daily allowance (RDA) for magnesium is 440 mg per day in India as per FSSAI 2020 guidelines. Most people fail to even reach this level from diet alone and with the added stress these days, it's difficult to reach adequate levels.
If you’re going through high amounts of stress like a very stressful job, a breakup, a divorce, an exam, a financial problem, loss of a loved one, health issues, etc we suggest you up your magnesium dosage significantly to manage that stress. One can go up to 700-800 mg per day in such times and the same is the case for athletes.
Some other researchers from outside of India recommend that the optimal dose is ~5mg of “elemental” magnesium per pound of bodyweight, per day (or ~10mg of magnesium per kilogram of body weight, per day). This dosing formula was originally created by Mildred Seelig, PhD. Some need more magnesium than this, at least for a time, so you can experiment to find the amount that works best for you.
The powder form of magnesium & capsule form is almost the same. The capsule itself has the magnesium powder encapsulated inside an HPMC capsule along with a few preservatives. Therefore it’s better to consume the powder form directly as there are no added preservatives that come with the powder and it’s more convenient to mix the powder in water and drink it. Also generally in a double zero (00) sized capsule in India which is the largest capsule size available in the market, this size can only hold up to around 130 mg of magnesium in each capsule. For a person to reach the RDA of 440 mg per day, he would have to take around 4 capsules and if he wishes to go above the RDA, it would be really inconvenient to take more than 4 capsules a day, especially if a person is consuming a bunch of other supplements too on a daily basis. One can also mix the powder inside his water bottle and sip it through the day.
Long chain Omega-3 fatty acids belong to the polyunsaturated fatty acids (PUFA) family. It includes eicosapentaenoic acid (EPA) and docosapentaenoic acid (DHA), both of which have been linked to health benefits. They have been linked to prevent cardiovascular illness, Alzheimer's disease, and have been useful in fetal development, and healthy aging. Even with a diet rich in short chain omega-3 fatty acids, it is difficult to meet the daily need for EPA and DHA. The body can convert short-chain Omega-3 fatty acids into long-chain Omega-3 fatty acids like EPA and DHA, however research shows that only a limited percentage of short-chain fatty acids are converted. Low EPA and DHA intake has been linked to poor fetal development, risk of Alzheimer's and cardiovascular disease. The principal contributors of dietary omega-3 fatty acids, EPA and DHA, are seafood sources such as fish and fish-oil supplements.1
Omega-3 fatty acids play a significant role in metabolism and inflammation. Omega-3 fatty acids have also been shown to have beneficial benefits on disorders such as fatty liver, reduced cardiovascular risks, and may be a possible candidate for Alzheimer's treatment.
1. Cardiovascular Diseases:
Chronic inflammation appears to be linked to cardiovascular disease. Inflammation markers such as tumor necrosis factor-alpha (TNF-α), interleukines (IL-1, IL-6), and C-reactive protein (CRP) have been linked to an elevated risk of cardiovascular disease. EPA and DHA have been shown to have anti-inflammatory properties. Patients supplied with EPA and DHA had significant reductions in CRP, contributing to the prevention of cardiac damages, according to a randomized controlled trial conducted by Ebrahimi et al.2 According to one study conducted in Japan, patients with a history of coronary artery disease who were supplemented with EPA experienced a 19% reduction in major coronary events. Peripheral artery disease (PAD) is a kind of atherosclerosis marked by plaque development in the arteries of the leg, which can potentially result in full blockage of the arteries. Both EPA and DHA are expected to increase plaque stability and improve vascular permeability, lowering the risk of a cardiovascular event.3
2. Alzheimer’s disease:
Alzheimer's disease is a neurological disease that causes memory loss, carelessness of one's own well-being, and ultimately death. DHA is abundant in neuron membrane phospholipids, which helps to regulate the nervous system. When inflammatory cells in the brain get activated, they release IL-1, IL-6, and TNF-α, which can induce nervous system dysfunction. Patients with Alzheimer's disease are at risk as a result of this occurrence.4 Patients with Alzheimer's disease have also been found to be deficient in DHA. Alzheimer patients were given EPA and DHA supplements in a research. Supplementation raises the concentration of EPA and DHA, which inhibits inflammatory cells from creating more inflammatory markers, according to this study. Patients with extremely mild Alzheimer's disease were given Omega-3 fatty acid supplements, which were shown to improve cognitive functioning.5
3. Fetal development:
According to maternal nutrition standards, in addition to protein and calories, a certain amount of fatty acids is also required. All nutrients, including DHA, are given to the fetus through the placenta throughout pregnancy. The benefits of DHA during pregnancy for appropriate brain and retina development in the fetus have been discovered in studies.6 Prenatal EPA and DHA supplementation has also been linked to extended gestation periods and the avoidance of premature labor. It has been stated that it does not prolong the gestation period to post-term, but rather only delays the delivery to term or close to term. This adds to the data that EPA and DHA consumption contributes to a longer pregnancy.
4. Nonalcoholic Fatty Liver Diseases (NAFLD):
Fat buildup in functioning liver (hepatocytes) cells is a symptom of fatty liver. Type 2 diabetes (T2DM), obesity, cardiovascular disease, and metabolic syndrome are all linked to it. The benefits of Omega-3 fatty acid supplementation on lowering liver fats, liver enzymes, and blood fats like cholesterol, triglycerides, and others were seen in a meta-analysis.8 Patients who are deficient in omega-3 fatty acids are more likely to develop NAFLD. Omega-3 polyunsaturated fatty acid also suppresses lipid formation and aids in the treatment of various chronic disorders.9
Phospholipids transport the omega-3 contained in krill oil. Long-chain omega-3 fatty acids, such as EPA and DHA, are transported into cell membranes by phospholipids. These are the elements that enable cells flexibility and help to transport useful compounds to key organs including the brain, heart, liver, and joints. According to studies, phospholipid-bound omega-3s (EPA & DHA) are more efficiently absorbed into red blood cell membranes and transported to the locations where they are most needed. Because phospholipids mix effectively with water, krill oil is able to mingle with the contents of the stomach rather than sitting on top. As a result, krill oil supplements do not cause fishy reflux or other unpleasant digestive problems.10 There have been studies that compare the efficacy of Krill oil to that of fish oil. The availability of EPA and DHA was shown to be higher in those who consumed Krill oil than in people who consumed fish oil. Because fish oil is a triglyceride-based oil, it is more likely to induce adverse effects, such as gastrointestinal issues and other physiological variables, than Krill oil.11
It contains fat-soluble antioxidants called Astaxanthin in addition to phospholipids. Astaxanthin has a molecular structure that protects cellular membranes while also acting as an antioxidant and anti-inflammatory. It's also a crucial component of mitochondrial membranes, which helps improve cellular energy in a range of disorders. More than 60 human clinical trials for a variety of health benefits, including the eye, are presently underway.12
The Krill Oil from ITHRIVE Essentials contains phospholipids. Astaxanthin is also present. It's pure, with no additives except natural mixed tocopherol (Vitamin E) to protect krill oil from going rancid.
Conclusion:
Omega-3 fatty acids in adequate levels are thought to play a function in a variety of metabolic diseases. They are essential nutritional components derived from marine sources. Omega-3 fatty acid supplementation has demonstrated favorable outcomes because consumption of marine sources does not meet the body's minimal fatty acid needs.13 Omega-3 polyunsaturated fatty acids (EPA and DHA) have been shown to be safe and affordable supplements for leading healthier lives.
References:
Have you ever noticed how you breathe when you are stressed vs how you breathe when you are relaxed?
Breathing exercises aid in reducing stress and also help in managing anxiety. It elevates your mood and helps improve lung function therepy, ameliorating lung dysfunction. Breathing exercises also provide you with good nights’ sleep. Performing breathing exercises regularly not only improves your concentration and focus but also enhances your memory and decision-making abilities. Practising these exercises helps in reducing heart-related diseases and in managing blood pressure. Another advantage of breathwork is its ability to naturally detoxify and smooth the digestive system’s functioning.
But the question arises, is the way you are breathing correctly or not?
Breathing is a process of air exchange that involves our lungs, diaphragm and intercostal muscles. These parts work together to allow a person to breathe. Even though it's a natural process, most people are not aware of the correct way of breathing. Therefore, ALA (American Lung Association), says, “Breathing through the nose can slow the breath flow and make the lungs work more efficiently. It filters the toxins and allergens from the air, warms the air we breathe (if it's cold) or humidifies the air if it's too dry. But the most effective breathing technique is using the belly also known as abdominal or diaphragmatic breathing.” When we inhale diaphragm tightens, flattens and moves down, sucking air into the lungs, it pushes the abdominal contents down, which forces the abdominal wall out. When we exhale the diaphragm relaxes, air passes out of the lungs and the abdominal wall flattens.
One of the basic processes of the human body is “Breathing or Respiration”. And if the technique for breathing in and out is correct, it provides tremendous benefits. From cognition to digestion our body requires oxygen for every process and a proper breathing method will benefit not only anxiety and stress but also helps in better sleep, better digestion, and improves the body’s immune response. Many people now are gaining interest in Yoga and Yogic Breathing also known as Pranayam because of the great benefits it brings to a person’s overall health.
So what is the correct way of breathing? Breathing through our diaphragm i.e. ‘diaphragmatic breathing is the correct way to breathe.
Find a quiet room and pick up the time which will be your “ME TIME” for about 10–15 minutes. And all you have to do is:-
1) Lie down on the bed or floor with a pillow under your knees (Wear nothing that is constricting like tight clothing) and spend a few moments settling yourself down.
2) Close your eyes, spread your feet a few inches apart, keep your head, neck and spine in a straight line.
3) Focus on deep breathing. Do not try to change your breathing for the moment and focus on how fast or slow you are breathing, whether you are breathing with your chest or diaphragm. Notice whether there are any gaps or pauses between your inhalation or exhalation.
4) Now, put one hand on your upper chest, and one hand on your abdomen just below your rib cage.
5) Relax your shoulders and hands. Deeply inhale, allow the abdomen to rise, and while exhaling allow the abdomen to flatten. ( no movement in the chest).
6) Allow yourself a little time to get into a regular rhythm.
7) Let the distractions, thoughts or worries cross your mind and bring your attention back to your breathing.
8) When you are ready to end this exercise, take deep breaths and bring some feeling back into your fingers and toes. Rub your palms, keep them on your eyes, slowly open your eyes and turn over onto one side before gently sitting up.
We all crave good nights’ sleep, don’t we?; And we pretty much deserve it too. But nights when your mind is racing with thoughts, replaying the busy day or getting stressed planning the days ahead, can play a major role in disturbing this craving. You might sleep but not be able to enjoy it and you are not going to experience a good and fresh morning. So, If you are noticing or observing someone suffering from a troubled sleep, it's important to observe the reasons first: from temporary excitement to more long-term sleep disorders and poor lifestyle habits. Therefore proper breathing exercise techniques can help you to achieve a sound sleep.
Breathing therapy also helps you have better sleep by quieting the mind and creating a deep state of relaxation and meditation. When you focus on your breath, you will find yourself fully in the present moment.
This breathwork technique helps to switch on the “rest and digest” parasympathetic nervous system - the perfect state to be in for restful sleep because it encourages your body to produce melatonin, the sleep hormone, your blood pressure and heart rate will lower as soon as you do the exercise.
Few Tips to enhance your performance while doing breathing therapy:- cover your eyes towards the tip of your nose or up towards the third eye, Make a long humming sound on the out-breath with AUM or any sound or single tone that feels good for you. Feeling the vibration around your body is deeply relaxing, Silently repeat this mantra: “I command my subconscious mind to fall into a deep sleep and wake up feeling refreshed and rejuvenated”. This is very effective self-hypnosis.
Nowadays people are surrounded by different types of stress, and almost every third person is complaining about an “Anxiety Attack”. Anxiety is the body’s fight or flight response while facing any physical, mental threat or in normal language, it’s the body’s normal response to Stress. The word “Anxiety “ is usually considered as bad or weak but it's important to understand that anxiety is a good response that is required to keep the person alert and aware in the face of danger. But anything in excess is hazardous to health.
Breathing is the most important function of our body but we hardly consider it while we are exercising. Exercise is one such scenario in which breathing can quicken and become laboured if you are not breathing properly. Keeping a check on breathing during exercise will not only help you improve your endurance and cardiovascular health but also boost your metabolism, mood and energy levels. Therefore, while going on a walk or jog rather than disturbing your body system by using a gadget try to focus on your breathing. Incorrect ways of breathing during exercise can lead to rapid fatigue and exhaustion and your mind will not be able to focus on one thing at a time.
All you have to do is keep your phone aside and focus on your respiration:-
If you are unable to maintain a count of five, you can either shorten the count or slow the intensity of your walk. If you are in good shape, you may be able to extend the count. Diaphragmatic breathing may not come naturally at first, but, if you persist, it will soon become automatic and it will be helpful for your lungs.
As of now, we read why breathing exercise is important, its benefits, its different methods etc. but how can you start incorporating it into your daily routine. How to take that one small step towards the better and correct way of Breathing:-
But do these Breathing Methods work? Yes, it works. Take the time to experiment with different types of breathing techniques. Always start slow and check if the breathing practice suits you. Discontinue the practice if you experience any feelings of discomfort or agitation. Give yourself some time and try again to get accustomed to a new breathing technique. If you want to learn more, you can always consult a respiratory therapist or a yoga teacher who specializes in breathing practices.
References:
Let’s understand in its meaning the topic of contention : INSULIN RESISTANCE
This phenomenon describes the action in a person’s body wherein the cells in your muscles, fat and liver fail to respond properly to insulin and aren’t able to absorb glucose from your blood.
To elaborate, when you overload your body with high sugar/carb/processed foods and not enough protein and fat, your cells gradually stop responding to insulin and are unable to absorb the glucose from your blood after each meal. Your body’s resistance to insulin will, over time, result in an increase in blood sugar.
Many people happen to be suffering from many diseases and health problems and they just keep trying to treat these diseases without going to the bottom or actually finding the root cause of the persistence in the disease. Insulin resistance is one such root cause that could be triggering these health problems and diseases in you. A deeper dive into the bodily conditions a person might be experiencing needs to be evaluated to ascertain INSULIN RESISTANCE.
SIGNS / SYMPTOMS to analyze if you might be suffering from insulin resistance:
If you feel hungry even after a hearty meal, tend to urinate frequently, feel or get tingling sensations in your hands and feet, are prone to chronic infections and feel extremely thirsty off late, you could be having a severe case of INSULIN RESISTANCE.
Highlighted SYMPTOMS of INSULIN RESISTANCE typically are:
Insulin Resistance doesn’t typically have any specific symptoms, but if you’re experiencing conditions such as the absence of menstruation or lipodystrophy (a condition wherein a person’s body has a problem with storing and using fat), they could indicate that you are suffering from INSULIN RESISTANCE.
The same principle can treat not everyone as everyone has their own bio-individuality, i.e. each person is a unique individual with highly individualized nutritional requirements. But a few general treatments you can start with in order to lower them are :
Adopt a Healthy Diet:
Consider a diet that is less in refined carbohydrates and more in healthy fats. Include more fruits, vegetables, nuts, fish, foods high in protein and fat etc. Cut down on sugars, refined carbohydrates and fructose since high sugar can increase blood sugar which makes insulin resistance worse. Following a meal plan recommended by us can help improve insulin resistance.
Get More Sleep:
Getting a good amount of sleep is very essential. Fewer hours of sleep is known to lead to sickness and diseases, which can cause harm to your body.
Minimise Stress Levels:
Stress stimulates your stress hormones which break down glycogen into glucose used by our body as a quick source of energy. This keeps your stress levels high, which causes an increase in blood sugar levels. Meditation, exercise and sleep can help reduce stress.
Exercise:
Exercising helps in reducing body fat hence increasing insulin sensitivity. Exercising at least 20 minutes for five days a week will improve cardiovascular health, which in turn helps in reducing the risk of obesity.
Learn more about Insulin resistance, how you can diagnose them and the treatment required based on an individual’s unique genetic and physiological makeup from iThrive academy: https://www.ithrivein.com/academy
Sleep is a universal behaviour occupying a significant fraction of the 24-hour day, but its regulation and function(s) are far from being understood 1. The foundation of sleep and wake promotion is laid by the neurotransmitters: γ-aminobutyric acid (GABA) for sleep and glutamate for the wake 2. Adults require 7 or more hours of sleep each night to stimulate optimal health. Regular, inadequate sleep - less than 7 hours, may give rise to weight gain & obesity, diabetes, hypertension, heart disease and stroke and depression. Sleep deprivation is also associated with increased pain and errors, impaired immune function and performance, and a greater risk of accidents and death. Sleeping more than 9 hours each night may be required for individuals with illnesses, young adults and individuals recovering from sleep debt 3.
Circa=About
Dies=Day
Circadian rhythms are biological processes that display 24-hour endogenous oscillations, allowing organisms to adapt and respond to constantly changing environments. Circadian clocks (or most commonly known as biological clocks) exist in virtually all cells and organs. Autonomous circadian clocks interact with daily light-dark and feeding–fasting cycles to generate daily fluctuations in the expression rhythms of most genes4.
Circadian Locomotor Output Cycles Kaput (CLOCK) genes are responsible for generating circadian rhythm 4.
- Improved symptoms of depression or anxiety
- Alterations in energy expenditure
- Increase in body temperature
- Relief of musculoskeletal pain
The pineal gland synthesises a hormone called melatonin which plays a crucial role in circadian rhythm entrainment 5.
Conclusion:
Sleep is regulated by CLOCK genes whose expression changes with response to light-dark and feeding-fasting cycles. Various factors influence both sleep quality and sleep duration. Unhealthy sleep patterns thereby give rise to many health conditions. Maintaining optimal sleep duration along with good quality uninterrupted sleep each day is the key to yielding all the benefits that sleep has to offer for our body and mind.
References:
With each passing year, sunbathing becomes ever more popular. More and more people are voluntarily exposing themselves to the sunlight. We all know that sunlight provides us with Vitamin D, but could it also increase our risk of cancer? Let's look at the benefits of sunlight exposure and see if it's safe to go outside in bright sunlight.
Apart from acquiring immunity-boosting, bone-protecting, and anticancerous vitamin D, here are the top 8 benefits of being in the sun.
UV radiation from the sun induces the production of nitric oxide (NO) which is responsible for a variety of effects such as vasodilation, meaning widening of blood vessels, with a consequent decrease in blood pressure.
It has been found that UV rays from the sun can cause the release of endorphins in the body. These are the ‘feel-good hormones which are released whenever there is a rewarding state. So folks, those times when you feel low or depressed you know what to do!
Noteworthy properties of sunlight exposure include its analgesic effects. In a prospective study of patients undergoing spinal surgery, the ones exposed to 46% higher intensity of natural sunlight, during their hospital recovery period, perceived marginally less pain and required the use of fewer analgesic medications (6).
Solar exposure helps in improving sleep through by the effect of melatonin. It is a hormone produced in the skin through sun exposure and helps with inducing sleep. UV rays induce the production of melatonin along with the regulation of the circadian rhythm. Circadian rhythm is the body’s internal clock that manages the sleep-wake cycle.
It is known that both UVA and UVB have a direct immunity suppressing effect. This mechanism may explain the benefit of sun exposure in the protection from certain autoimmune disorders such as multiple sclerosis or rheumatoid arthritis.
Being in sunlight triggers the release of brain hormones too, one of them is serotonin. Sunshine is thought to increase the levels of serotonin in the brain which is associated with boosting mood and helping you feel calm and focused.
In terms of cognitive benefits, a study published in the journal Behavioral Neuroscience found that subjects who were exposed to six hours of sunlight felt significantly more alert at the beginning of the evening and less sleepy at the end of the evening compared with those who were exposed to artificial light.
A study from the journal Medical Hypotheses concluded that specific wavelengths of UVR, experienced at critical times in development as at conception or early gestation, and with specific intensity or rate of change, modulate the expression of human diseases and affect the length of our lives (7).
Lastly, in what might be one of the most phenomenal discoveries of our time, findings point to man’s ability to derive energy directly from the sun- a constant, daily, guaranteed source of energy.
The most pressing concern of sun exposure is skin cancer. But, statistically, more than 100 deaths occur from cardiovascular disorders for every person who dies of skin cancer. Melanoma, the worst of skin malignancies, accounts for only 1-3 per cent of all instances detected; therefore, according to Jacobsen, people who work outdoors have half the melanoma rate as than those who stay indoors. Is there something to be terrified of when it comes to skin cancer? Or, is it a needless fear-mongering campaign by the sunscreen business to discredit sunshine exposure?
Sceptical? Consider how our ancestors lived in past centuries. They were usually outside in both hot and cold climates, relying on melanin as natural skin protection. "Our dark-skinned African ancestors secreted so much melanin that they never had to worry about the sun," Jacobsen writes. Melanin, the fundamental pigment in our skin that is found everywhere in our bodies, is one of the most fascinating biomolecules discovered so far.
Melanin's ability to transform sunlight into metabolic energy is comparable to how plants capture sunlight through chlorophyll which is why our species should be characterized as photoheterotrophic instead of heterotrophic. Melanin also defends against ionising radiation while converting it into energy that can be used in the body.
Dminder is a software application that you can readily download to your smartphone and use when you go outside to get your Vitamin D dosage.
This application allows you to specify settings to better determine how much vitamin D you're absorbing. These are some of the parameters:
Dminder keeps track of your Vitamin D dosage and alerts you when you've received too much sunlight, so you can get into the shade and avoid getting sunburn.
If you'd like to learn more about how to use this app, please contact us.
Cancers such as prostate, breast, colorectal, and pancreatic cancer are all reduced by exposure to sunlight. Circadian rhythms are also improved. Sunlight suppresses autoimmune responses and decreases inflammation. It helps with almost any mental ailment you can think of. It's also freely available.
Don't be afraid, just make sure you're adequately protected
Getting your bare skin exposed to sunshine without the use of harmful sunscreen has a plethora of health benefits. Step So step out there and soak up some sunshine!
References :
Functional Nutrition is a novel method of holistic healing that is concerned with the optimal physiological, emotional and mental functioning of your body. Your body has the necessary constitution required to cure most diseases and illnesses, all it requires is a helping hand to do so. That is exactly what Functional Nutrition is about.
Here are 50 reasons why you must consult a Functional Nutritionist now:
1. Concept of long term medications - allopathy:
Many suffering from lifestyle diseases like atherosclerosis, heart disease, obesity, type 2 diabetes and more live with the thought that the only way to live a healthy life is with the help of medication. But, Functional Nutrition helps in getting off medications by reversing diseases.
2. Understand why blood tests matter - Humans can lie but blood won’t :
Functional Nutrition works on the reversal and prevention of diseases through root cause analysis. This root cause is determined from your blood. There are many nutrient deficiencies and conditions that are the actual cause of a number of health problems but are hidden. Your blood test is the only way to uncover them.
3. Understand optimal ranges of nutrients:
The blood tests taken by normal doctors use ranges that are common for everyone. Whereas, a Functional Nutritionist uses optimal ranges that are based on a healthy person’s perspective and also takes into account age, sex and other parameters.
4. Safeguard against EMF:
Electromagnetic Frequencies have become one of the leading agents of toxicity in people's bodies and we don't even realize it as it does not leave any physical marks or identify it by. Functional Nutrition helps you reduce the effects of EMF and also helps you determine ways to prevent them.
5. Understanding food:
Foods that you consume have a potentially positive effect on health beyond basic nutrition. Proponents of functional foods promote optimal health, help reduce the risk of disease and help individuals to understand the food consumed in-depth therefore the role of a functional nutritionist goes beyond just providing a list of foods to be consumed but actually understanding everything that you consume.
6. Reverse Chronic Diseases and Conditions:
More and More people are suffering from chronic diseases. A Functional Nutritionist with the help of Functional Medicine can reverse your chronic disease or condition that you may be suffering from a long time now.
7. Understanding organic - What is organic and what is pretend organic:
Not all food that is tagged as organic is grown without the use of synthetic chemicals, such as human-made pesticides and fertilizers. Functional Nutrition will help you discern between what’s organic and what’s pretend organic.
8. Understand how each body needs are interconnected as a whole:
Your body is a single constitution that is interconnected in a web-like structure. One small issue in one part of the body can mess up a lot of other parts- internally and externally. So when you wish to treat one health issue you cannot afford to neglect other parts.
9. Safeguarding yourself against microplastic:
Microplastics have become a hazard that everyone is surrounded by and are very difficult to safeguard against. Even young babies are now born with traces of microplastics. A Functional Nutritionist helps you avoid and treat plastic toxicity.
10. Being Healthy:
The basic and most important factor is being healthy. In these grim situations of pandemics and health crises around the world. It is extremely important to be in good health. A Functional nutritionist gives you proper directives in terms of food, exercise and lifestyle to maintain good health.
11. Become more active:
Functional Nutrition helps you regain lost nutrients that lead to a boost in energy and build energy anew.
12. Want to build muscle:
Dietary protein provides the body with essential amino acids for building new muscle tissue after vigorous exercise. A Functional Nutritionist can help you understand your body’s needs specifically driven towards building muscle mass.
13. Getting rid of digestive problems:
One of the best ways to improve your digestive health is by maintaining a diet that is compliant with your body’s needs. This keeps the normal process of digestion running smoothly, helping to prevent constipation and maintain a healthy weight. Maintaining good gut health also has stress as an important factor to it. The need for an individual to feel good about their lifestyle and adapting to it in a positive manner can lead to a happier mindset.
14. Becoming more energetic:
The carbohydrates, proteins, and fats in food provide calories to fuel exercise and energize your body. Having a proper functional diet helps in catering to the exclusive requirements of the nutrients of a particular individual.
15. Want better skin and hair:
Vitamin C helps you grow strong skin and hair, while vitamin A stimulates the turnover of skin cells for younger-looking skin. Functional nutrition can emphasize getting an adequate intake of these nutrients via a proper diet. Also, your lifestyle has a major impact on your cosmetic appearances such as skin and hair. Therefore along with a proper diet having a good healthy lifestyle is equally important. A functional nutritionist can guide and drive you towards achieving these targets in a positive way.
16. Increase attention span:
Research has shown that diet plays an important factor in developing ADHD among kids. An individual’s attention span can be improved with the help of a proper functional diet, by meditating and making positive changes in their lifestyle.
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17. Weight loss:
While FAD dieting emphasizes calorie restriction and the elimination of whole food groups, a functional approach to nutrition focuses on making lifestyle modifications to eating behaviours, including small but regular adjustments to improve the overall quality of food consumed thus aiding in a better approach towards weight loss goals.
18. Want to know what you are eating is healthy:
Functional nutrition uses food as a natural medicine to help restore balance, replete nutrient deficiencies, heal the gut, and more, therefore leading to healthy eating habits.
19. Want more flexibility and mobility:
Stiffness in the body is quite common but unabating stiffness needs to be addressed ASAP. A functional nutritionist with the help of functional movement, diet, lifestyle changes and more can help you retain your lost flexibility and improve your mobility.
20. Have positive relationship with food:
When you have a positive relationship with food, physical nourishment no longer comes at the expense of mental health. Functional Nutrition can help greatly in this process.
21. Understanding social acceptance towards food:
Food is the biggest social connector. Your food habits largely relate to the social circles you frequent. Food can also be a point of acceptance. A Functional Nutritionist helps you understand how socially accepted food affects your body and minor changes you can make to make those same foods healthy.
22. Remove brain fog:
Brain fog is a term used to describe certain symptoms which can lead to disabling or disturbing an individual's ability to think. A Functional Nutritionist can help by improving your sleep cycle and reducing stress, a nutrient-rich diet is a must to improve concentration and focus and remove brain fog.
23. Want to understand different cooking methods:
With a broad education in nutrition, a functional nutritionist just to start with will have a better idea of how to adapt recipes for health-minded individuals and how to cook those recipes. Cooking food doesn't have to be boring.
24. Get rid of stress and mental fatigue:
A Functional Nutritionist with the help of food can help counter the impact of stress by shoring up the immune system and lowering blood pressure. Functional nutritionists can also help you make appropriate changes in your lifestyle and meditate to reach a peaceful mental state.
25. Listening to body signs:
A Functional Nutritionist helps bridge the gap from where you are to where you want to be and help you to listen to what your body needs and demands for better health and lifestyle
26. Get rid of mood swings:
Foods can promote a balanced mood because it elevates your blood sugar and trigger the same pleasure centres in the brain that addictive drugs do. Mood swings could not just be in relation to diet but also to an individual's mental state or stress. A stress-free life with a good healthy lifestyle can help get rid of mood swings.
27. Stay focused and improve concentration:
Research has shown Vitamin B deficiency can make people lose focus easily. A proper nutrition-oriented diet along with a few changes in your lifestyle can help in staying focused and improving concentration.
28. Look more attractive:
Your skin, especially, is affected by the food and drink you consume – affecting your look and appearance of it negatively or positively. Overall, foods rich in antioxidants and healthy fats result in glowing, hydrated skin while sugary foods and empty calories hurt your complexion.
29. Improve cognitive function in kids :
During childhood, undernutrition causes children to have less energy and less interest in learning, which negatively influences cognitive development and academic performance. Undernutrition will also affect physical growth and maturation, thus affecting growth rate, body weight, and ultimately, height. This shows the importance of having a good functional diet.
30. Get rid of emotional eating:
Finding comfort in food is common, and it's part of a practice called emotional eating. A good functional nutritionist can help you understand your need for emotional munching and help you overcome it.
31. Want to understand supplements:
Health professionals use dietary supplements regularly as part of their approach to a healthy diet and lifestyle therefore a functional nutritionist can help in understanding the usage and importance of supplements in a diet.
32. Prevent mental instability:
A healthy, well-balanced diet can help us think clearly and feel more alert. It can also improve concentration and attention span. Also, understanding your emotional and mental triggers go a long way in helping you prevent mental instability. A Functional Nutritionist may also take the help of spiritual methods to heal.
33. Prevention of genetic diseases:
Discuss your family's medical history with a Functional Nutritionist who after deep comprehensive testing can help prevent the onset of any genetic diseases with the help of food, supplementation, lifestyle changes and more.
34. Getting rid of anxiety and depression:
Nutrition regulates anxiety disorders by influencing the microbiome and inflammation. The gut microbiome and inflammation are interrelated and influence anxiety. If you are suffering the same, you need to indulge not just in good dietary habits but also in activities that help you feel happy. Communication is also a major key in helping oneself out of depressing situations. A good Functional Nutritionist gives you space to do so.
35. Want to understand and avoid cravings:
Food cravings can be caused by a variety of physical or mental factors and may be a sign of hormonal imbalances, a suboptimal diet, high-stress levels, or a lack of sleep or physical activity. A functional nutritionist can help greatly towards an individual understanding their cravings also the reason behind binge eating or emotional eating and help curb them.
36. Understanding Diseases:
A Functional Nutritionist helps you determine the root cause of a disease, the understanding of the mechanisms of its development, the structural changes associated with the disease, and the consequences of those changes.
37. Understanding Triggers:
Don’t understand why, sometimes, you suddenly get anxious or start getting panic attacks seemingly out of nowhere? A good functional Nutritionist creates a safe space for you to understand what triggers these episodes and also helps you treat them.
38. Prevent negative effects of bad habits:
Each and every individual has some or the other vices that they keep reverting to. A good Functional Nutritionist can help in preventing you from harming your body due to the bad habits which have been cultivated.
39. Understanding Safe Products:
There are toxins everywhere. The products you use affect your body the same way a harmful environment does. A Functional Nutritionist provides you with alternatives or the type of products that you must use to either minimize or prevent the levels of risk that are created.
40. Improving lifestyle to be sustainable:
Making short terms extensive changes to your diet and fitness routine may help you improve your health for a time being but, that doesn’t organically mean you are living at your optimum best. A Functional Nutritionist helps in making changes in your lifestyle, food and emotional state helping you retain your health lifelong by preventing chronic diseases and maintaining your bodies nutritional needs.
41. Get rid of toxicity:
The environment is brimming with toxicity that harms the body. Functional Nutrition helps in getting rid of this toxicity from our body and prevents it from leading to major chronic conditions.
42. Connect with your culture:
People also connect to their cultural or ethnic group through similar food patterns. Ancestors have been hunting for their food long before agriculture was ever a thing. Functional Nutrition helps you get in touch with your ancestors and their food habits.
43. Understanding the truth about FAD diets:
A fad diet is a trendy weight-loss plan that promises dramatic results. Typically, these diets are not healthy and don't result in long-term weight loss. Some diets can be dangerous to your health. Functional Nutrition can help you understand which parts of it you need to retain and which you must avoid at all costs.
44. Substitute wrong metals with the right ones:
Many people suffer from something called metal toxicity that might not even have any knowledge of. A Functional Nutritionist helps in determining these toxicities and how to treat them. Nutrition promotes vitality and an overall sense of health and well-being by providing the body with energy and nutrients that fuel growth, healing, and all body systems and functions.
45. Understand food product ingredients - read the label:
All food products have labels revealing the ingredients which are included but until you have proper knowledge of the said ingredients and skills to read whether whatever is written on the label is authentic or not, it’s useless.
46. Prevent conditions related to ageing:
Good nutrition is important, no matter what your age. It gives you energy and can help you control your weight. It may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.
47. Understanding the latest nutritional trends:
Today's consumers are looking for customizable foods, beverages, and dietary solutions that will help them more aggressively meet their own needs and requirements which leads to new nutritional trends. A Functional Nutritionist can help you understand if those trends are beneficial to you or not.
48. Going to doctors for diet advice - A big NO NO!:
Conventional doctors in their 4 or more years of study barely get any training in Nutrition. Only 25 hours or so and are not the correct authority to go to when it comes to your nutrition, while functional nutritionist makes it their life goal to understand nutrition. Taking dietary advice from a doctor might not be something you would want to do.
49. Find root causes of your front line/lifestyle diseases:
This factor could be summed up in a simple statement: Earlier the detection, the faster the cure. The onset of each disease has an underlying root cause. Detecting them not only helps in the prevention but can also cure most of the diseases.
50. Understanding calories:
100 calories of sugar are not equal to 100 calories of fish. Just counting down the number of calories you consume does not mean better health. There’s more to health than just calories. Counting calories removes hormonal balance from the equation.
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.
No. The blog is an educational resource to help you understand your health more deeply. If you are experiencing symptoms or managing a chronic condition, a personalized Root Cause Analysis with a functional nutritionist is the right next step.
Book a Root Cause Analysis. For ₹2,500, a dedicated functional nutritionist will assess 60+ blood markers using optimal ranges and explain exactly what is driving your condition. It is the natural next step after reading about what might be happening in your body.
Yes. Many of our readers come with existing diagnoses and find the blog helps them understand why their condition developed and what their body actually needs. The articles are designed to give you clarity, not replace the guidance of a practitioner.
