Stress – Nita Naturale

Enhance your mood with tricolor smoothie

Nita — Sun, 14 Aug 2022 06:05:58 +0000

Fruit and vegetables are abundant sources of essential vitamins and minerals. Studies found that increased intake of fruit and vegetable could increase psychological wellbeing and reduce depression.

What is the connection between brain health and nutritional deficiency?

Feed your brain with a proper nutritional combination of essential fatty acids, amino acids, vitamins, and minerals for a good start to your day. Specific micronutrients deficiencies like vitamin C and carotenoids negatively impact mental function and might be one of the hidden reasons for depression, fatigue, and irritability. A study showed that scurvy patients became more irritated than normal individuals. The study findings concluded that vitamin C deficiency could be an essential nutrient for mental health.

Many individuals with attention deficit-hyperactivity disorder, bipolar disorder, or highly stressed have started taking supplementations of multivitamin and mineral formulas to improve or stabilize their moods. Even apparently many healthy individuals are also improving their mood by taking supplements with micronutrient-loaded formulations. Thus, it is expected that nutrient inadequacy can be a cause of low mood. [1]

How can we resolve brain health nutritional deficiency in an easier way?

Smoothie is a non-fire recipe that can prepare by any health conscious adult without giving much effort. Different fresh fruits and vegetables, nuts, probiotics, and prebiotics can easily blend in a blending jar within a few minutes to prepare a smoothie. The fiber contents present in smoothie preparations give satiety and no feeling of hunger for a prolonged time.

In this blog NitaNaturale shares a tricolor, tasty and healthy breakfast smoothie recipe prepare with kiwi, banana, and grapefruit that can boost and stabilize your mood throughout the day.

Why tricolor combination selected for the brain-healthy smoothie recipe?

A combination of green, white, and orange color fruits contains all the essential brain-healthy nutrients.

Kiwifruit

Kiwi is a vitamin C-loaded fruit with multiple other essential micronutrients like B, E, and K vitamins, carotenoids, and copper and magnesium minerals. Kiwi has mood-enhancing properties due to many of the micronutrients present in kiwi can improve emotional wellbeing. Vitamin C acts as a neuromodulator by up-surging happy hormone, dopamine and excitatory neurotransmitter through glutamate-mediated neurotransmission. Vitamin C present in kiwi is potentially beneficial against depression. Vitamin C also depletes depressive symptoms by activating other neurotransmitters like noradrenaline and tyrosine enzyme. Vitamin C also takes part in the release of oxytocin which has mood-enhancing effects. A combination of vitamin C and vitamin E present in Kiwi fruits prevents central nervous system damage.

Iron absorption from dietary sources in our gut is also enhanced by kiwifruit ingestion. Iron plays a vital role in blood circulation which is essential for good mood and effective brain functioning. Sufficient kiwi ingestion daily can also enhance circulatory 25-hydroxyvitamin D3 level. Vitamin D level has a direct relation with mood and depression.

However, the benefit is dose-dependent means how much quantity of kiwi you add to your daily diet is an important consideration to achieve psychological wellbeing. The study result has shown that two kiwis per day could give effective results compared with half a kiwi per day. [1]

Banana

High antioxidant properties with different brain active compounds like dopamine, N-acetyl serotonin, and polyphenols are accumulated in bananas. [2] Banana also contains very high levels of antioxidants, viz. vitamin-A, vitamin-C, vitamin E, carotenoids, catechins, flavonoids, niacin, sterols, threonine, thiamine, tryptamine, and tryptophan.

Banana contains hypoglycemic agents such as sterylacyl glycoside (sitoindosides I and II) and diacylglycerols in addition to several other bioactive compounds. [2] Some research experts expected that banana has hypoglycemic activity, acid neutralizing capacity, and a diuretic effect.

Memory impairment often has a correlation with the reduction of brain and plasma antioxidants due to the scarcity of antioxidant enzyme activities. Bananas can significantly reduce oxidative stress due to their antioxidant activity. Acute stress significantly reduces acetylcholinesterase activity. Acetylcholinesterase activity and memory function are also interlinked.

Banana enhances antioxidant enzyme activity and increases the acetylcholinesterase activity to regulate brain neurotransmitter levels. Phenolic phytochemicals in banana can reduce neurotoxicity and increase learning and memory ability. Researchers expected that bananas containing phenolic phytochemicals could be promising nutraceuticals against Alzheimer’s disease. Banana is a natural remedy to enable the individual ability to deal with daily exposure to stress. [3] Researchers also found that banana fruit has potent anti-depressant properties. [4]

Low blood sugar level often causes irritability and mood swings. Ingestion of banana allows stabilizing blood sugar level that controls better mood. One large banana gives you 16 grams of sugar and 3.5 grams of fiber. The risk of sudden upsurge of blood sugar after banana ingestion cannot take place because sugar present in bananas can release slowly due to the presence of fiber content in it.

Vitamin B6 present in bananas also helps in synthesizing feel-good neurotransmitters like dopamine and serotonin. Beside these,

the banana feeds gut-friendly bacteria because of its outstanding source of prebiotics. A healthy gut microbiome is responsible for the reduction of mood disorders. [5]

Grapefruit

Grapefruit is also a rich source of healthy bioactive compounds like vitamins, carotenoids, fiber, and phenolic compounds. Citrus flavonoids present in Grapefruit may exert neuroprotective effects. Grapefruit containing citrus flavonoids can modulate neuronal activities and brain plasticity. This entire biological phenomenon has a direct connection with mental health by improving behavior, mood, depression, and cognition.

Hesperidin and naringin are brain-healthy phytonutrients present in grapefruit. Hesperidin can protect neurons against many neurodegenerative diseases. Naringin is a potent anti-inflammatory action and exerts neuroprotective activity on the dopaminergic neurons. Preclinical studies showed that naringin can reduce the risk of Parkinson’s disease. [6]

It is necessary to mention that grapefruits may not be a good option for individuals under certain medications like specific kinds of statins, antihistamines, calcium channel blockers, pain medications, and immunosuppressants due to the drug-food interaction risk. In such cases, replace grapefruit with orange.

Natural phytochemicals present in these three fruits are an effective remedy against low mood and keep you energetic throughout the day without causing side effects.

How to prepare a tricolor smoothie?

Ingredients

Kiwi fruits – 2
Banana – 1 (large)
Grapefruit – 1 whole
Chia seeds – 1tsp
Flaxseed – 1tsp
Honey – 1tsp (optional)
Blueberry – 1

Preparation

Peeled off Kiwi fruits and cut into pieces. Add the kiwifruit pieces into a blender with chia seeds and flax seeds. Blend together and pour into a glass. After that you clean the blender jar. Put banana pieces and a few ice cubes to blend them properly. Gradually pour the white layer over a green layer. Subsequently repeat the step with grapefruit slices with some ice cubes and honey to mask the tangy taste. Pour slowly over the white layer. Decorate the drink with a blueberry.

Enjoy this healthy, tasty tricolor smoothie every morning and celebrate the freedom from melancholy and other stress-related issues. This particular recipe can solve deficiency of the essential brain healthy nutrients to uplift the mood of individuals with low daily fruit and vegetable intakes.

Do you want to manage your stress through hormonal management, gut health strategies, and complete detoxification so that happy hormonal flow helps to transform you to achieve a happy and productive life? Let’s jump on a call to understand if I can be of help

References

Stress management with superfood MCT oil

Nita — Tue, 09 Aug 2022 07:44:49 +0000

Stress is an unavoidable condition in our daily life. Our body and mind react to the situation depending upon level of stress. We need to relieve our day-to-day stress levels. Otherwise, it will be pilling up and cause distressing conditions. MCT oil acts as a stress-reliever. [1] You can use natural MCT oil from organic sources as a stress-relieve supplement to manage your stress level.

Table of Content

1. Why should we take care of our day-to-day stress?

2. Evidential support for stress relieving the effect of MCT oil

2.1 MCT oil treatment could prevent depression

2.2 MCT oil treatment balances oxidation and antioxidant enzyme

2.3 MCT-rich coconut oil can prevent the rise of blood sugar levels and blood cholesterol levels

Why should we take care of our day-to-day stress?

Long-term stress level is harmful to our health. Stress can cause sleep disturbance, gastrointestinal disorders that suppress our immune system, and reproductive issues. Reluctant attitude to the initial stress build up can be a caused of chronic health problem. [2]

Although we are human beings, our physiological conditions and mental status differ from each other. Every individual reacts differently to a stressed condition. Their physiological response also varies. You may have digestion issues, and others may complain of sleep disturbance. However, an irritable mood is a common symptom of a stressed person.

You may know that the central nervous system (CNS) controls most of the physiological and psychological functioning. CNS acts differently due to altering the functioning of neurotransmitters, biochemical changes, and oxidative status modifications during stress generation and continuing the situation. [1]

Stomach ache and anorexia due to delayed gastric emptying are common gastrointestinal symptoms. Sometimes diarrhea may also be associated with the stressed condition.

Some individuals activate hunger. Overeating during stressed moments causes obesity.

Frequent incidence of cold and infection are common in people who have suppressed immune functioning due to chronic stressed conditions.

Depression, anxiety, insomnia, impaired memory, confusion, difficulty in decision making, and mental clouding are certain nervous system-related issues associated with excessive stress conditions.

Blood pressure fluctuation, cholesterol level, and blood glucose level due to stress build-up increase the risk of heart disease. [3]

Evidential support for stress relieving the effect of MCT oil

There are multiple research findings that support the stress-relieving effect of MCT.

MCT oil treatment prevents depression

Stressed-induced depression leads to fatigue and immobility. Affected individuals do their work through forceful action. A forced swim test model result reported that MCT oil treatment could prevent depression and associated immobility compared with the untreated condition or treated with diazepam. [1]

Figure 1 A: This graphical representation showed that treatment with MCT oil product (VCO) requires much less immobility time.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/

In 2013, a published article in the Journal of Functional Food reported that dietary intake of MCT oil-containing products has a significant preventive effect against stress-induced depression. [4]

MCT oil treatment balances oxidation and antioxidant enzyme

Neurological problems are associated with chronic stress conditions. Chronic stress condition causes an imbalance between oxidation and antioxidant enzyme functioning. Prolonged untreated imbalance can cause free radicals burden in different tissues, including the brain. MCT oil treatment balances oxidation and antioxidant enzyme functioning by reducing lipid peroxidation and increasing antioxidant enzyme functioning. Thus MCT oil prevents neurological damage by maintaining antioxidant levels in the brain. [1]

Figure 1B: This graphical representation showed that treatment with MCT oil product (VCO) able to create a balance between oxidation (MDA) and antioxidant enzyme (SOD).

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/

MCT-rich coconut oil can prevent the rise of blood sugar levels and blood cholesterol levels

Another research article reported that MCT-rich coconut oil can re-establish the 5-HT levels in the brain. It also restores serum biochemical profiles and helps to prevent the rise of blood sugar levels and blood cholesterol levels. Restoring 5-HT in the brain also controls psychological balance. [1]

Read more mental health related blogs

Understanding the connection of body, mind, and spirit can relieve anxiety

How to deal with screen addiction during Covid19 lockdown to bring back family happiness?

Don’t ignore sleep problem during COVID-19 lockdown

References

Don’t ignore sleep problem during COVID-19 lockdown

Nita — Tue, 29 Sep 2020 15:09:01 +0000

Recently I have noticed that I am not feeling fresh enough during the daytime and often get irritated at the small deviation of regular work. This mood alteration is new to me. Initially, I thought, might be I become boredom from the current lockdown situation, which is the new normal of COVID-19. But I become worried when this incidence has repeated frequently. I have started researching the reason behind this, and I found may my sleep cycle is not completed.

It is true COVID-19 itself is a fatal infection. But the precautionary measures which we follow currently to save ourselves from this infectious disease can bring many abnormal physical or psychological conditions. Therefore, we should not ignore any physiological changes during this lockdown. These might be an indication of an early stage of the disease that can impact our present and future days also.

How we fall asleep?

When we sleep our internal clock is ticking continuously and regulates a definite pattern of brain wave. Normally, the sleep cycle pattern alters with age. But non-REM and REM (Rapid Eye Movement) phases are two general phases of sleep. The duration of each phase usually lasts for approximately 90 minutes. Further, the non-REM phase is divided into four stages.

During stage one and stage two are the phases when our body is prepared to fall asleep by reducing eye movement. Gradually brain waves start to slow down.
During stages three and four, the brain has started generating delta waves to induce deeper and restorative sleep to relieve and repair our body tissues.

All our dreams come at the REM phase when our brain becomes active and cardiovascular activity is also recharged. This phase plays a role in mood swings as well as cognitive and emotional performances.

What factors negatively affect our sleep during the COVID-19 pandemic?

Most of us have experience of struggling for sleep during visiting an outstation. Even drinking alcohol consumption, noisy environment, shifting of duty and certain medication intake often hampers our sleep. Even too much stress, anxiety also negatively impact our sleep. Several researchers have already identified that the current COVID-19 epidemic has an association with anxiety, distress, depression, sleep disorders, and suicidality along with a significant reduction of positive emotions and life satisfaction. Leo Sher, an author of a recently published article in Elsevier Public Health Emergency Collection journal reported that a combination of anxiety and stress could reduce sleep quality. [1]

Before this lockdown, people do not have any idea how difficult to perform work from home job. In a lockdown, many of us used to go to bedpost midnight. We have the realization that this hampers the sleep schedule. But COVID-19 brings fear of job insecurity, financial crunch, and worry about family/friends security. All these thoughts bring sleepless nights. [2] Not only the general population but even healthcare staffs also unable to manage their psychological stress in this COVID-19 pandemic condition.

Evidential support

Chinese research was conducted on 1250 healthcare professionals to check their mental status. The result showed that the 34.0% of the study participants had insomnia. [1] Therefore, treatment of sleep disorder is a vital requirement to avoid psychiatric disorders symptoms like depression and other serious mental illnesses that aggravate suicidality. [1]

The Times of India also reported a study result conducted by Wakefit.co on 14th April 2020. According to this report, 67% of Indians who had participated in this research used to go to the bed before 11 pm were started to sleep after 11 pm during this lockdown. [2]

Not only Asian countries but the sleep disorder due to stay-at-home orders is markedly noticed in Europe and America also. The journal Current Biology reported that lockdown might increase the duration of sleep time, but the quality of sleep had declined. [3]

One of my friends called up me a few days back and she compliant that she felt whole day sleepy, but her duration of sleep increased as compared with prior COVID insufficient sleeping hours or poor quality of sleep not only negatively affect our mental health, but increase the risk of unexplained weight gain, cardiovascular disease, stroke, obesity, and diabetes. [3]

What are the recommended lifestyle measures that can improve the sleep cycle?

List down thoughts

During our bedtime, lots of thoughts pop up in our minds. Instead of thinking this to-do list in your mind, right those in a small writing pad. We often repeatedly think the same things for remembering them. But if we write it down, then the chance of forgetfulness will be minimized. This will help you to reduce start thinking and rethinking positive and negative aspects of those thoughts at bedtime. [4]

Pleasant Room temperature

Usually, pleasant room temperature lies between 180C to 240C. Therefore, set proper cooling technique in your bedroom, because favorable room temperature helps us to fall asleep. [4]

Avoid digital device at bedtime

Currently, work home habit gives us relaxation to wake up late in the morning.

We often spent our night hours surfing the net, chat with friends, or watching movies on Netflix or other sites. Our most common excuse to spend late-night screen time is – do not feel sleepy, then why should we go to bed early?

But we do not realize that nocturnal screen time causes unnecessary light exposure stimulates psychological activity that delays the time to fall asleep. [5] Therefore, start to say strict ‘no’ to watch television, mobile phone, or working on a laptop before bedtime.

Revive bedtime book reading habit

Go back to your childhood and start reading books at bedtime. Reading books at bedtime may old fashion, but ideal to feel sleepy. The added advantage of this step is to inspire other family members, especially your kids to develop the same habit also.

Breath in fresh air

After dinner, got to the terrace, or balcony for at least 10 minutes of brisk walking. This will help you to inhale fresh air which is essential for proper blood circulation in your brain and supply oxygen. This will help to reduce sleep disturbance. [4]

Join online yoga session

Gym and other fitness clubs do not get permission to open full-fledge till now. In such a situation, people can join an online yoga session to maintain the regularity of physical activity. Most of us know the benefits of yoga to alleviate different disorders, including sleep disturbance.

In 2013, the Journal of Ayurveda and Integrative medicine published a research result to provide evidence of long term yoga practice that could impart good quality sleep in elderly individuals. Both Asana, pranayama improve sleep quality. [6] More than 15 years back, a preliminary study result also stated that simple regular yoga practice could treat chronic insomnia by correcting the delayed onset of sleep and sustaining phases of sleep. [7] The Harvard Medical School recommended some yoga postures for better sleep include Balasana, Uttanasana, Ardha Uttanasana, Supta Baddha Konasana, Viparita Karani, and Savasana. If you know these postures, then you can try these at your home. [8]

Herbal remedies to treat mild insomnia

GABAergic herbs like Kava root (Piper methysticum), jujube seed (Zizyphus jujube), Pine leaves (Pinus massoniana), Licorice root (Glycyrrhiza glabra), and whole plant of Lemon Balm (Melissa officinalis) increases GABA level in the brain to induce sleep. [9]
Griffonia seed (Griffonia Simplicifolia) is a natural supplement of 5 -Hydroxytryptophan and is used to increase the synthesis of serotonin in the brain. This herbal ingredient has many health benefits like effective treatment of uncomplicated insomnia. [10]

Incorporation of herbs and Superfood improve the sleep cycle

Some available kitchen herbs and Superfoods like black pepper leaf, bulb of white radish, fenugreek seeds, almond, fennel seed, poppy seeds, sweet cherries, Grapevine fruit, Strawberry, Pomegranate are a source of melatonin. Eat rice, corn, oats meal to increase the melatonin supply in your body. [11] A Review report supported that melatonin could improve the sleep cycle by reducing the time to fall asleep. [12]
During this lockdown, include broad bean, chestnut, hyacinth bean in your recipes to reduce sleep problems naturally. These plant-based food are natural sources of ornithine. [13] A human trial result reported that ornithine supplement is an effective treatment to relieve stress and improve sleep quality. [14]
It is not new that green tea is a healthy substitute for milk tea, which we usually prefer to drink. But Green tea is a rich source of L-Theanine. Usually, tea is not a suitable beverage for those who have sleep deprivation issues. [15] L-Theanine acts as a stress reliever. Supplementation of this phytochemical for four weeks could improve the sleep quality index and reduced sleep medication intake rate. [16]
I recommend readers who have disturbed sleep, drink lemon balm green tea. A combination of GABA and l-theanine act synergistically to improve sleep quality by reducing sleep latency and increase sleep duration. [17]
To prepare this recipe, mix chopped lemon balm and green tea in a 5:1 ratio and add into boiling water. [17] Turn off the flame and cover the vessel for 10 minutes. Then enjoy your hot herbal tea. You can add one teaspoon of honey to improve its taste. But if you are a hypothyroid patient and administer any thyroid medication, then talk with your doctor before incorporating lemon balm in your diet. Lemon balm can interact with certain thyroid medications.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7195057/
https://timesofindia.indiatimes.com/life-style/relationships/work/work-from-home-is-making-67-indian-suffer-from-sleep-deprivation-says-study/articleshow/75126242.cms
https://www.sciencedaily.com/releases/2020/06/200610112107.htm
https://www.express.co.uk/life-style/health/1270239/sleep-lockdown-how-to-fix-sleep-cycle-tips
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839336/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667430/
https://link.springer.com/article/10.1007/s10484-004-0387-0
https://www.health.harvard.edu/blog/8753-201512048753
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4023459/
http://www.ijplsjournal.com/issues%20PDF%20files/july2010/8..pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6678868/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/
https://pubchem.ncbi.nlm.nih.gov/compound/L-Ornithine
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4055948/
https://www.mdpi.com/2306-5710/2/2/13/htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366437/