All Health

                    Dandelion                                                                  Milk Thistle

What is Cholesterol?

Cholesterol is a type of lipid found in every cell of the body, performing many essential functions. Lipids are substances that don’t dissolve in water, so they don’t break apart in the blood. Instead, they travel through the blood to reach different parts of the body that need them. The liver produces 80% of the cholesterol to support the body’s needs, while the rest comes from food. Although the body has a system for getting rid of excess cholesterol, sometimes, it doesn’t work as efficiently as it should, leading to extra cholesterol circulating in the blood. Cholesterol itself isn’t harmful, but too much of it can be detrimental. Therefore, it's important to understand cholesterol and its impact on health.

Cholesterol has various important functions in the body:

• It builds the structure of cell membranes, forming protective layers that control what can enter or leave cells.
• It helps the liver make bile acids, necessary for fat digestion and nutrient absorption.
• It supports metabolism by aiding in the production of certain hormones (such as adrenal and sex hormones - estrogen and testosterone) and vitamin D.

Types of Cholesterol:

• Low-Density Lipoprotein (LDL) cholesterol, often called "bad" cholesterol, delivers cholesterol to tissues for various functions but can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke.
• High-Density Lipoprotein (HDL) cholesterol, known as “good” cholesterol, helps remove cholesterol from the bloodstream, reducing the risk of heart disease.
• Triglycerides, another type of fat in the blood, are associated with increased cardiovascular risk.

Maintaining balanced cholesterol levels is crucial for health. High LDL cholesterol levels can lead to atherosclerosis, a condition characterized by plaque buildup in the arteries, raising the risk of heart attack and stroke. Conversely, higher HDL cholesterol levels are linked to a lower risk of heart disease.

Factors Influencing Cholesterol Levels:

• Diet: Consuming a diet high in saturated and trans fats can raise LDL cholesterol levels, while foods high in soluble fiber can help lower LDL cholesterol.
• Physical activity: Regular exercise can raise HDL cholesterol levels and lower LDL cholesterol and triglycerides.
• Genetics: Family history and genetic factors can influence cholesterol levels.

• Medical Conditions: Underlying medical conditions such as diabetes, hypothyroidism, kidney disease, and liver disease (fatty liver) can disrupt cholesterol metabolism, contributing to elevated cholesterol levels.
• Medications and Lifestyle Choices: Certain medications, including corticosteroids, immune-suppressants, and specific birth control pills, may influence cholesterol levels. Smoking damages blood vessels and lowers HDL cholesterol, while excessive alcohol consumption can elevate triglyceride levels and contribute to high cholesterol.
• Age and Gender: Cholesterol levels tend to rise with age, as the body becomes less efficient at clearing LDL cholesterol. Men typically exhibit higher cholesterol levels than perimenopausal women, with women facing an increased risk after menopause.

What We Can Do to Maintain Balanced Cholesterol Levels:

• Emphasize whole, unprocessed foods.
• Include healthy fats from sources like avocados, seeds and olive oil.
• Choose lean protein sources and cholesterol-lowering foods.

• Incorporate herbs and spices known for their cardiovascular benefits. Certain herbs and spices, including turmeric, ginger, garlic, cinnamon, and fenugreek, may offer cardiovascular benefits and support cholesterol management.
• Chronic stress can impact cholesterol levels. Implement stress-management techniques like mindfulness meditation, deep breathing exercises, and engaging in relaxing activities

• Proper hydration supports overall health and facilitates optimal blood flow, aiding in digestion and cellular function.

Understanding Cholesterol and its impact on health is essential for making informed lifestyle choices. By adopting healthy habits and making dietary changes, we can maintain balanced cholesterol levels, promoting overall well-being and reducing the risk of cardiovascular disease.

Insulin Resistance: A Roadmap to Remission

Insulin resistance, a metabolic condition, is characterized by diminished cellular response to insulin. It exists on a spectrum, ranging from optimal insulin sensitivity to pronounced insulin resistance associated with type 2 diabetes.

Insulin sensitivity is highest at one end of the spectrum, where glucose metabolism functions smoothly. As insulin resistance advances, individuals may progress to a pre-diabetic state, marked by impaired glucose tolerance. At the other end of the spectrum lies type 2 diabetes, characterized by persistent elevation of blood sugar levels.

Insulin resistance is a complex condition influenced by various factors, including genetics, sedentary lifestyle, obesity, dietary choices, and certain medical conditions such as PCOS and fatty liver disease.

Consumption of high-carbohydrate foods, especially those with a high glycemic index like sugary snacks, white bread, and pasta, and eating frequently leads to rapid spikes in blood sugar levels. The pancreas responds by releasing insulin to facilitate glucose transport into cells.

Insulin, produced by the pancreas, regulates blood sugar levels by facilitating glucose uptake into cells for energy or storage. However, chronic consumption of high-carbohydrate diets can lead to insulin resistance, where cells become less responsive to insulin.

As insulin resistance progresses, the pancreas compensates by producing higher insulin levels to overcome the resistance. Over time, this may lead to a state where the pancreas is unable to produce enough insulin to keep blood sugar levels in check, resulting in pre-diabetes or type 2diabetes.

Diagnosing insulin resistance involves measuring fasting glucose levels, with values above 100mg/dl indicating pre-diabetes and values exceeding 126mg/dl indicative of type 2diabetes. Fasting insulin levels offer a more accurate marker of insulin resistance, as they begin to rise before glucose levels elevate.

Lifestyle modifications, including dietary changes, regular exercise, and weight management, play a crucial role in preventing or reversing insulin resistance. Adopting a diet rich in nutrient-dense foods and prioritizing those that stabilize blood sugar levels can support efforts to reclaim health and manage insulin resistance effectively.

Falling off the bandwagon after a wild weekend!

Are you feeling tired, sleepy, bloated, and guilty after spending the weekend with your friends or family, partying? Don’t worry you are not alone. Millions of people are feeling the same way and they are looking for a quick solution.

Detox is a great way to eliminate toxins and reboot the body after a not-mindful weekend of eating and drinking. Short detox of 48-72 hours is beneficial for everyone who is in this boat.  

What can you do? There are a few simple changes that can be made to kick the body into detox mood fast.

Enhance the body’s natural detoxification system and improve the overall health by staying hydrated, consuming less salt, getting active, following an antioxidant-rich diet and do Intermittent fasting.

1. Start the day with a glass of warm water with fresh lemon juice. Lemon juice is designed to alkalize the body and clear away mucus in the intestines that may hold toxins.
2. Start intermittent fasting as a way to detoxify the body and restore the liver. It is an eating pattern that cycle between periods of fasting and eating.
3. Fast for 14-16 hours and more for 3 days, meaning skipping breakfast and restricting the daily eating period to 8-10 hours.
4. Always break the fast with something light such as green smoothie, light green salad, quinoa hot meal, or bone broth. Bone broth contains many important amino acids, essential fatty acids, vitamins and minerals that help build and strengthen the bones, detoxify the body, and improve the digestion.
5. Don’t snack between and don't eat after 7 P.M.
6. Staying hydrated by drinking eight to 12 glasses of water a day is the key to the detox journey.
7. Eating plenty of superfoods (bitter green vegetable (broccoli, Brussel sprouts, asparagus, arugula, kale, rapini, deadline leaves..) wheatgrass, goji berries, maca, bee pollen, spirulina, and blue green algae,). They can kick the activity of the enzymes and nourish the body's most important detoxifying organs—the liver, the lungs, the kidneys, and the colon—so they can do their jobs better and more efficiently.
8. Consume more fiber by eating whole grains (flax seeds, chia seeds, hemp seeds) or adding a fiber supplement. Fiber makes us feel full and reduces the chance of overeating. Fiber is also important for regular bowel movements, which help remove toxins and waste from the body.
9. Perform 30 minutes of light exercise per day to help the blood in the body circulate and release toxins. Choose restorative activities such as yoga, Pilates or light walking.
10. Rest the body and sleep 8 hours. Sleeping allows the brain to reorganize and recharge itself, as well as remove toxic waste by products that have accumulated throughout the day or weekend.
11. Avoid caffeine and alcohol, which can dehydrate the body and force the kidneys and liver to work harder.
12. Take some supplements like charcoal, probiotics, digestive enzymes, that can help to reset the gut and remove the toxins.
13. Make Mung bean Kichadi as an excellent way to detoxify the body together with Intermittent fasting by eating only that for 3 days for lunch and dinner.

Mung bean Kichadi recipe

Ingredients

 1 cup Basmati rice, 1 cup Split mung beans, 3 tablespoons Ghee butter, 1 teaspoon Black mustard seeds, 3-5 whole Cloves or 3-5 whole Cardamom seeds,  1” pie, Cinnamon bark, 2 pinches asafoetida(optional),  ½ teaspoon Turmeric  and unrefined sea salt, 6 cups Water,1 tablespoon Chopped cilantro leaves, 2-4 cups vegetables for extra fibre and minerals; use carrots, zucchini, celery, collard greens, string beans, etc.

Directions

1. Wash the rice and mung beans until water is clear.
2. Take a large saucepan and put it on medium heat.
3. Add ghee, mustard seeds, cardamom, cloves and cinnamon.
4. Stir for a moment until fragrant and when mustard seeds pop.
5. Add washed rice and mung beans and mix well.
6. Add turmeric and stir. Add the water and salt and stir, cover and bring to a boil.
7. Let it boil for 5 to 7 minutes and add the vegetables.
8. Bring to rolling boil, turn down heat to very low and cook for 25-30 minutes or until the rice, dahl and vegetables are very soft. Garnish with chopped cilantro.

 Nutritional Benefits : Excellent protein combination, easy to digestion and perfect cleansing and detoxifying food.

Liver, liver liver!!!

Spring is that time of the year that is perfect to clean the body from toxins and detoxify the liver.

Let’s explain why liver needs to be detoxify and why spring is the best time to do that?

The liver, often referred to as the body's powerhouse, is a remarkable organ that performs a myriad of essential functions to keep us healthy and alive. From metabolizing carbohydrates, proteins, and fats to filtering toxins from the blood and synthesizing vital substances like bile salts and uric acid, the liver is constantly at work, ensuring the smooth operation of our bodily systems.

However, with the changing seasons and dietary habits, our liver can sometimes become overwhelmed, particularly during the winter months when heavier, richer foods are consumed. This can burden the liver with processing fats and toxins, leading to a buildup of harmful substances in the body.

Join me in toasting to holistic hydration—a wellness practice beyond basics, promoting vibrant health and a dedicated commitment to staying refreshed.

Mindful eating

Mindful eating is a transformative practice that extends beyond the simple act of consuming food; it invites individuals to engage fully with the entire dining experience, fostering a heightened awareness of the sensory aspects of eating. At the heart of mindful eating lies the conscious effort to be present in the moment, attuned to the nuances of taste, texture, and aroma. Mindful eating encourages individuals to listen to their body's signals of hunger and satiety, leading to a more profound understanding of portion sizes and nutritional needs.

The main purpose of eating is to consume and absorb the nutrients that body needs to stay healthy. The mouth and chewing is the first step in digestion and it is one of the most critical reasons why we need to chew the food in an appropriate amount of time.
When it comes to the actual act of chewing, the teeth, tongue, and salivary glands all play critical roles that set up the digestive process. The teeth grind down consumed food into more manageable and smaller bites, the salivary glands secrete various enzymes on the food to aid in absorption, and the tongue manipulates the food in the mouth to get it finely chewed before it enters the stomach.

In the fast-paced rhythm of modern life, the importance of quality sleep often takes a backseat. However, establishing a consistent and healthy sleep routine is paramount for overall well-being.