infection – Nita Naturale

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/

Turmeric: A preventive remedy for Coronavirus infection

Nita — Tue, 29 Sep 2020 14:36:44 +0000

The Coronavirus pandemic brings a new normal. Along with several changes, turmeric shifts its place from the kitchen cabinet to the medicine shelf in many houses, because not only Asian countries, but turmeric is globally accepted as an effective treatment against Coronavirus.

Recently two journals published articles reviewed the efficacy of turmeric against Coronavirus and the optimistic reports insist me to start my blogging carrier to highlighting the facts with my readers. However, the authors of these research reports concluded that detailed clinical investigation further needed to establish its efficacy statistically.

Before I emphasize the benefits of turmeric against Coronavirus infections, I want to share some general information about Coronavirus infections. Severe acute respiratory diseases are the main worry about the coronavirus. Apart from the lung problem, many medical professionals explain coronavirus targets other vital organs including the heart and kidney functioning also. [1] The COVID-19 follows fast mutation and that’s the reason to develop resistance against pre‐existing antiviral medications. This makes the difficulty to treat Coronavirus infections and multiple failures occur in a conventional treatment process. [1]

Turmeric is one of the most researched herbal ingredients and much research evidence has proven the therapeutic benefits of curcumin. Curcuma longa is the scientific name of the turmeric. According to the review report published in Phytotherapy Research Journal on 19th May 2020, it has mentioned that turmeric containing curcumin has the potency to acts against Coronavirus due to its multiple anti-viral mechanisms of actions. [1] This review report also mentioned that the promising benefits of turmeric against damage to the vital organs. [1] Similar scientific-based evidence you will also found in an article published by the Clinical and Experimental report dated 1st July 2020 under the titled ‘Potential benefits of turmeric in COVID-19’. [2]

The US food and drug administration (FDA) has also approved curcumin after reviewing more than 300 human trial results. All these results reported that curcumin has beneficial protective effects against multiple disorders including inflammatory conditions, cardiovascular problems, pulmonary disease, neurological disorder, metabolic diseases, liver problems, and cancers. [1] The secret element of turmeric, i.e. curcumin was discovered by Vogel and Pelletier in the Harvard College laboratory almost two centuries ago. Turmeric contains 2- 5% of curcumin along with other phytochemicals. [3, 4] Along with curcumin, other multiple phytochemicals present in this golden spice can manifest these activities uniquely, additively, or synergistically with curcumin. [5]

How turmeric effective against Coronavirus?

NitaNaturale always insists readers to know in detail for wholehearted acceptance of health-related substances in their life. So that no further confusion can create any dilemma or non-compliance about your treatment or lifestyle measure decision. Following the mechanism of actions of turmeric makes it a promising herbal remedy against Coronavirus.

Turmeric has antiviral property

Turmeric containing phytochemicals interacts with the viral replication cycle by targeting DNA polymerase along with other various essentials molecular requirements for virus replication. Thus, Turmeric restricts viral multiplication. The antiviral effects of turmeric act against various viruses like parainfluenza virus type 3, herpes simplex virus, respiratory syncytial virus, etc. Turmeric can block the virus entrance into our immune system and also hinders virus budding by modifying the surface structure of the virus so that they unable to bind with the target receptor in our physiological system. [1]

Turmeric restricts Coronavirus entry

Researchers have shown that curcumin present in turmeric can slow down viral load by altering surface protein structure in viruses and blocking the entry of viruses to the cell. In childhood, we read about a virus, a single-cell living organism, and does not contain all the required enzymes for replication. After invading, the virus into a host cell, they use the cellular mechanism of the host body for their reproduction. The antiviral agents usually restrict the replication of viruses, so that they cannot penetrate healthy cells and restrict them only in the infected cells. Thus, the infection cannot spread and turns to disease. The antiviral property of turmeric targets the penetration ability of a virus and also restricts the supply of essential cellular components required for viral replication. [1]

Recent researchers estimated that Coronavirus bind with the Angiotensin‐converting enzyme 2 (ACE2) receptor present in our body and spread the infection to different vital organs by spiking the glycoprotein. But the administration of curcumin can bind with the ACE2 receptor and restrict the entry of Coronavirus. [1]

NitaNaturale recommends readers use turmeric as a prophylactic treatment for viral infections. This means you need to take turmeric before start any infection and continue to take throughout the incubation period of the germ.

Turmeric cease coronavirus load

Restriction of viral replication is one of the potential therapeutic strategies to reduce the viral load. Laboratory-based research results showed that curcumin can reduce the viral load by inhibiting SARS‐CoV replication. Curcumin can break RNA synthesis to stop viral replication. [1]

Turmeric slows down coronavirus infection

Viral protease of Coronavirus can impede immune response. Turmeric containing phytochemicals like curcumin can inhibit viral protease by following molecular docking. This mechanism of action of curcumin reduces the binding energies of Coronavirus and inhibit the steady growth of infection. [1]

Turmeric reduces fatality of Coronavirus infection

Different types of interferon (IFN) mediated immune responses can act against viral infection. But the reduction of interferon production in our immune system can increase the fatality of coronavirus, which might be one of the reasons for the higher mortality rate among elderly patients. I have researched different journal papers. And I got the information that turmeric containing curcumin administration could increase the production of IFN and activate our innate immune responses against the fatality of Coronavirus infection by reducing the reproduction of this virus. But early intervention is very important to get this benefit. Therefore, I suggest you start taking turmeric regularly until the pandemic does not over. [1]

Turmeric protects against Coronavirus induced lung disorders

Coronavirus stimulates the secretion of different inflammatory mediators like cytokines into the endothelial cells of the blood vessels present in the pulmonary system. Turmeric has a potent anti-inflammatory effect due to the presence of curcumin in it, which downregulates the cytokines and other inflammatory mediators released in lung infections and reduces the severity. [1] A research result already reported that curcumin administration had the potentiality to act against recurrent respiratory tract infections due to its immune-modulatory effects. [6]

Coronavirus induced lung fibrosis is a devastating outcome of COVID‐19 infection leads to acute respiratory distress syndrome. Curcumin interacts with the NF‐кB pathway and prevents TGF‐ß overexpression, which is the main culprit of lung fibrosis development.

Water lodging in the lung tissue or pulmonary edema is another cause of COVID‐19 infection severity. Animal research results reported that the anti-inflammatory property of curcumin could be used as a prophylactic treatment to reduce the risk of fluid accumulation in the lungs under hypoxia (inadequate oxygen supply in the lungs). [1]

Turmeric safeguarding the cardiovascular system against Coronavirus infection

ACE2 enzyme plays a vital role in cardiac functioning. Coronavirus infection spikes ACE2 enzyme activity. The lungs, heart, and kidney are the organs where the ACE2 receptor is present. Suppression of ACE2 activity can cause cardiac dysfunction. But curcumin present in turmeric has a specific role in angiotensin receptor, which significantly controls blood pressure and improves cardiac fibrosis. Besides this, the anti-inflammatory property of turmeric also decreases the risk of cardiac inflammation. [1]

Turmeric prevents Coronavirus associated kidney damage

Some COVID‐19 infected patients also have reported kidney damage. Turmeric can improve renal blood flow by correctly modulating angiotensin receptor functioning. Its anti-inflammatory property also provides potential benefits in the treatment of COVID‐19 associated kidney injury. [1]

Turmeric inhibits oxidative stress enhancement due to Coronavirus infection

Coronavirus infection generates reactive oxygen species (ROS), which also damages lung tissue. Turmeric has a potent antioxidant property which up‐regulates glutathione, the natural antioxidant present in our body, and neutralizes the excess burden of ROS, and helps to reduce the oxidative stress in the lungs. [1]

Tips to Get Optimum Benefits of Turmeric

Intake of fresh turmeric powder mixing with fat like olive oil, flaxseed oil, coconut oil, coconut milk, or fish oil for faster dissolving curcumin (curcumin is fat-soluble). Thus, curcumin absorption becomes faster in the blood.
Drink hot turmeric preparations, because heat enhances the bioavailability of curcumin by increasing its solubility in gastrointestinal fluid. I recommend turmeric milk at bedtime to heal your body naturally.
Turmeric is safe to use in a dose between 6–7 g/day orally. [2] You can divide these dose into multiple segments and can enjoy different turmeric recipes so that your taste buds cannot become dull. It is an easy way to maintain long-term compliance for including herbs in your daily diet.
Turmeric latte is one of the health-trendy recipes. Try to prepare the preparation in your kitchen.
Instead of taking turmeric alone, mix it with black pepper, which is the natural source of piperine.

What precautionary measures essential to know about turmeric?

Excessive doses of turmeric can cause nausea, vomiting, or other gastrointestinal problems. The dose of turmeric must be reduced if you use a combination of turmeric and black pepper. This herbal combination increases the bioavailability of phytochemicals present in turmeric. A combination of 2 g of curcumin with 5 mg of piperine displayed three times enhancement of bioavailability. [7]

Note: Blogs under NitaNaturale contain some medical terms and concepts, which you may not know in detail. For better understanding, readers can feel free to contact me by filling the form under the contact section.

References