Archives for August 2018

August 31, 2018 By Chhavi Goel Manglik 4 Comments

All you need to know about Vitamin K

Most of us are aware of Vitamin A, B, C, D and E. But do you know there is Vitamin K as well? Yes there is Vitamin K which is an essential vitamin for our body.

Vitamin K is a fat soluble vitamin is founded by Henrick Dam in 1934. It is also referred as antihemorrhagic factor or coagulation vitamin which has been derived from the Danish word Koagulations.

It is available in two forms

Vitamin K_1,also known as phylloquinone, phytomenadione, or phytonadione. It is largely found in green leafy vegetables.

Vitamin K₂is known as menaquinones and is mainly found in the bacteria of colon (Large intestine).

FUNCTIONS

It helps in maintaining bone matrix ( bone mineralization)
It helps in cellular growth
It acts as a co factor for enzyme that validates protein to bind calcium.
It is important for normal clotting of blood.
It helps in synthesis of protein in plasma, bone and kidney
It reduces the risk of cardio vascular diseases
It lowers down the risk of type 2 diabetes
It helps in the maintaining the bone health
Ministry of Japan used it in treating osteoporosis.
It lowers the risk of liver cancer
It diminishes the risk of non-Hodgkin lymphoma
It is used in treatment of Alzheimer’s disease.
It’s antidote treatment of poisoning byrodenticide.

Daily Dietary Recommendations

Infants

0-6 months: 2 mcg
6-12 months: 2.5 mcg

Toddlers

1-3 years: 30 mcg
4-8 years: 55 mcg
9-12 years: 60 mcg

Teenagers

13 years: 60 mcg
14-18 years: 75 mcg

Adults

19+ years, female: 90 mcg
19+ years, male: 120 mcg

Pregnacy and lactation

Pregnant or lactating women, 14-18 years: 75 mcg
Pregnant or lactating women, 19+ years: 90 mcg

Food sources for K1

Spinach, alfalfa, cabbage, kale, mustard leaves, collard greens, lettuce, Brussels greens, turnip greens, broccoli, parsley

Food sources for k2

Egg yolk, egg white, chicken, cheddar cheese, salmon, goose liver, bacon

Necessary as supplements for

1. It is rare in adults but common in new born

2. People suffering from

a. Crohn’s disease

b. Celiac disease

c. Malnutrition

d. Gall bladder diseases

e. Cystic fibrosis

f. Burn patients

g. On hemodialysis

3. People who are alcoholic.

4. People on thinners

a. Warfarin (Coumadin)

5. People on drug (antibiotics) that interferes with vitamin K metabolism

a. Cefamandole (Mandol)

b. Cefoperazone (Cefobid)

c. Cefmetazole (Zefazone)

d. Cefotetan (Cefotan)

6. People on anticonvulsants

a. Phenytoin (Dilantin)

People on cholesterol lowering medications

a. Cholestyramine (Questran)

b. Colestipol (Colestid)

c. Colsevelam (Welchol)

Deficiencies & Toxicity

The deficiency of vitamin K results in hemorrhage and lowering of blood clotting process. Whereas, steatorrhea may occur in the case of vitamin K toxicity, though very rare.

August 30, 2018 By Divya Thampi Leave a Comment

Empowering Ourselves Against Hopelessness – II

Empowering Practices

What can we do to create an environment of growth and well-being? To build resilience within ourselves and others? To encourage connection and autonomy? Here are few things each of us can do depending upon the roles we play:

Invest in relationships

Most people in their 20s, 30s and even in their 40s are busy chasing material wealth along with all the material things that constitute the idea of success in our society. But as mentioned in Part I of this blog, human connection is at the heart of our happiness. To nurture these relationships, try and plan for time with your friends and family, listen deeply and use every opportunity to tell your loved ones how much you love them, not just because it will make them happy but also because it may remind people that they are not alone after all. You never know what magic your words and actions set off.

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Disconnect from social media

Spending a few hours on social media every now and then, every day, may seem like a harmless habit. But it is harmful in more ways than one. One of the more obvious effects of social media is that by its very nature it compels you to compare yourself with others, leaving most users feeling inadequate, isolated and unhappy. Secondly, social media aims to encourage the behaviour of seeking validation. Once you become dependent on external validation, it is almost impossible to experience any peace of mind or keep up your motivation to get through important tasks on your own. Thirdly the only way for social media companies to leverage these virtual platforms is by ensuring that people use it often and for longer periods of time – these platforms are designed to be addictive.

If you haven’t realised it already, then you would like to know that our capability to focus and pay unwavering attention to the tasks we do, is the single most important skill that allows us to grow and progress in our personal and professional life. Consequently, social media when used indiscreetly can strip us of this valuable ability to focus, learn and grow. Use it with care.

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Take care of your body

Body is the only home you have– Mind and body are connected and your body is designed to be used for tasks that activate the muscles. Today’s sedentary lifestyle is hazardous for your health. Imagine a fully powered sports car sitting in the garage. What would happen to it if it is never taken for a ride? It would rust, deteriorate and even become non-functional after a few years. We are no different. The mantra “use it or lose it” is quite apt when it comes to our physical fitness.

Get moving – do yoga, go for walks, hit the gym, play a sport, engage in domestic chores, join a trek, practice dance – do whatever it takes because those muscles and joints need the movement to keep you not just physically but also mentally fit. Besides strengthening the body, physical exercise also helps your brain release endorphins which makes your mind sharper, improves your memory and makes you feel good about yourself.

Connect with yourself every day

Personal and professional responsibilities, big and small, leave most of us with precious little time for ourselves and whatever little time we do get, gets used up in checking messages, watching mindless TV, browsing the internet or surfing the social media sites. One of the reasons why a lot of us feel disconnected despite being so connected through technology is because we don’t etch out time for introspection – there’s no time to reflect on our daily experiences.

Just like each of us schedules time for personal hygiene, it is important that we make time for emotional and mental hygiene each day. It will not only help us to feel grounded but will also help us to learn and grow as the days come and go, rather than life passing us by in a blur. If possible maintain a notebook to jot down your thoughts about the important events of the day before going to bed or then just do a quick mental review, without getting drawn into over-analysis. Daily practices of mindfulness, even for 20 minutes a day, go a long way toward helping us sleep better and experience a sense of peace.

Explore your interests and strengths

Each of us has come into this world with our unique strengths, talents and skills and our most important duty in this lifetime is to use and hone those gifts productively because that’s the only way we can truly and authentically contribute to the world. Pay attention to the tasks that you find interesting and easy to do. These have to be things where you bring something into the world or something that helps your mind grow. Playing video games and watching Television doesn’t count!

Whatever activity it may be, it doesn’t matter whether others consider it valuable or not. These may include doodling, dancing, writing poetry, making origami, acting, compiling letters, writing articles, sketching, painting, growing mushrooms, training or grooming pets or a million other things that you can choose from. Whatever it is, just spend some time doing it and getting better at it every day; if not every day then every other day. Once again, if you don’t schedule time, you will never find the time. Spending even 10 minutes every day in your area of interest/strength is better than waiting for the day when you have 2 hours to spare for that activity. With this simple change, you will find yourself blossoming in ways you didn’t imagine possible!

Set goals

“Dreams don’t come true, goals do”

We could keep dreaming about a better life and not a thing would change unless we get up and take action. Goals do just that, they push you into action; they remind you about things that are important to you, they awaken you to the reality of time slipping through your fingers. How many times have you thought that you want to learn something only to realise that even 5 years down the line you haven’t taken any initiative towards the learning? Or you said you want to be a morning person and find yourself waking up after 8 am day after day? Just wishing that your circumstances would change will not cut it. Our mind requires a timeline, clarity, measurability and a constant reminder. Set goals for anything that’s important to you, be it relationships, art, work, interest or a lifestyle. And make sure that these goals are YOURS and not set because others think it is important for you. When there is a purpose to your day, you will see yourself get more effective, efficient and happier.

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Learn to say “no”

I recently had a client who was unhappy because he just could not walk up to people and say what was on his mind. He would keep worrying that he would be taking up their valuable against their will. After some more discussion, it became apparent that the root cause of this challenge was that he himself would never turn away people who made excessive demands on his time.

Innumerable people who feel taken for granted or unvalued do so because they inadvertently end up making themselves available for every small need that others have. Partly our culture may be to blame for this ingrained habit of putting others’ needs ahead of ours. This is not to say that you should selfishly cater only to your own needs, but just like you take care to respect others’ time and needs, you must practice respect for your own needs and time.

Once the consciousness sets in that you always have the option of saying “no” to a request, it will become easier to practice it. Start with smaller requests and before you agree to anything check with yourself if you are also being considerate to yourself. Setting boundaries without a doubt is a significant way in which we can improve our sense of self-worth and self-esteem.

We all aspire to live happy meaningful lives and do not consciously choose to be miserable. At the same time, difficulties and disappointments are an integral part of life. Ending one’s life is not just a random decision people arrive at, rather it is a desperate act resulting from acknowledged and unacknowledged fears, anxieties, disappointments and a hoard of other emotions that may feel overwhelming.

People need to be empowered to understand the fundamentals of living a meaningful life and be equipped to deal with their internal turmoil. It is important to watch out for any signs of abnormal behaviour in our loved ones and let them know that we are available in case they need to speak or just need company. Some empathy, thoughtfulness and gentle care go a long way in bringing people back from the clutches of isolation. Despite that, if someone feels trapped then they should be able to reach out for help from a professional counsellor or psychologist and we must encourage our loved ones to seek help when required.

Like they say ‘charity begins at home’ and hence each of us first needs to focus on living a healthy life ourselves because the important people in our lives are watching and learning from us. We are far more influential than we think, let us infect others with our empowering ways!

August 29, 2018 By Divya Thampi 2 Comments

Empowering Ourselves Against Hopelessness – I

What makes life meaningful?

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News about a school child who just called it quits or a financially troubled couple who decided to give it all up or then a 70-year old who reached the dismal decision to end her life seems to be commonplace these days. It doesn’t surprise us anymore to know that yet another person has resorted to suicide. The ever-increasing number of deaths due to suicide is not just alarming and confounding but also calls for immediate action from individuals, families, organisations and societies at large because it is starting to look like we as a society has lost our moorings.

So what drives people to the brink of such hopelessness? Why do people conclude that only death can save them from their misery? The reasons expressed by the people, before they take this step, are hugely varied; from not scoring high enough marks to feeling like a misfit, to being overcome by a general sense of meaninglessness, the reasons are many. But is there something more fundamental we may be missing? Let’s delve a little deeper…

We know for sure that anyone who decides to end their lives has to be deeply unhappy. Instead of looking at all the reasons why a person may be unhappy, let’s start by looking at what makes people happy. Here, by using the term “happiness” I am not referring to momentary feelings of pleasure but to a sustained sense of well-being despite the challenges that life throws at you.

There are 3 significant contributors to our overall sense of wellbeing and to our feeling of engagement in life. In his book “Drive”, the well-known author Daniel Pink talks about three factors which have a significant impact on an individual’s intrinsic motivation. They are:

Autonomy
Purpose and
Mastery

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Autonomy – This refers to the freedom to live life on one’s own terms. It is having the ability to make choices as per one’s will (Whether this choice is real or imagined is irrelevant). To understand “Autonomy” better, let’s look at some examples. Autonomy is about the freedom to make significant life choices like what job to take up, whom to marry, where to reside, where to invest one’s money, but it is not limited to these choices. Enjoying the liberty to take day to day and moment to moment decisions like what to wear, what to have for breakfast, whether to exercise or not, how to spend our leisure time etc., goes a long way in establishing our sense of autonomy. The need for autonomy is hardwired in humans and whenever we feel forced to do something against our will, we feel oppressed. This sense of coercion that makes us unhappy may be external or even internal. For instance, when we do things out of a sense of guilt, that feels like a lack of autonomy too and lack of autonomy is one of the most important factors leading to dissatisfaction and unhappiness. Life, of course, doesn’t allow us to live a completely autonomous life because each of us is part of a larger community and compromises are an integral part of community living. However, when we feel that we are largely in charge of our lives, it gives us a sense of satisfaction and happiness, while the lack of it leaves us feeling deeply dissatisfied.

Purpose – When we have a purpose in life we have something to believe in and work towards, which is larger and more important than ourselves. Purpose drives us to persist even in the face of what may seem like an insurmountable challenge and keeps us grounded. When our sense of purpose is strong we often willingly surrender our autonomy and do things we do not enjoy, to progress towards that purpose. Parents may be willing to keep their preferences aside to help move towards their own purpose of helping their child have a better life or an actor may sacrifice opportunities to make money, so as to work towards her purpose of doing great work.

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Mastery – Mastery is the desire to improve. When we work towards improving a skill through learning and practising, we are working towards mastery. Mastery again requires us to be committed, to overcome obstacles, to practice perseverance and consciously correct our course and practice a skill. For an athlete who is working towards becoming a better runner, her daily improvement gives her a higher sense of fulfilment that does the appreciation and recognition from others. Mastery in itself motivates people to do well and as the mastery in any area of one’s life goes up, it has a knock-on effect on the other parts of their lives and raises their self-esteem. It goes without saying that self-esteem is at the heart of a meaningful and well-lived life.

There’s a fourth aspect which is critical to our happiness, especially when we live as part of a community and that is the connection we have with others.

Relationship with others – A 75 year-long Harvard study on Human happiness, that involved studying the lives of 724 men from the time they were in their early teens up until the time that they reached the ripe old age of 80s and 90s, threw up a very interesting statistic, with regards to happiness. The study established that the single most important factor when it comes to happiness and health is the relationships in our lives. The study found that people who were more socially connected to friends, family and community were happier, physically healthier and lived longer. So, it is not about how many friends you have or whether you are in a committed relationship but about the quality of the close relationships in your life.

As you can see, all these four factors namely Autonomy, Purpose, Mastery and Relationships are interconnected and each has a significant role in contributing to our overall sense of balance and well-being. The absence of any of these factors may foster feelings of oppression, aimlessness, disconnection or a sense of inadequacy or then a combination of all/some of these. These missing pieces leave people feeling like rudderless boats and drive one to take extreme steps to end the feeling of desolation.

(But there is hope and we talk about the steps we can take to live more meaningful lives in Part II of this blog.)

August 28, 2018 By Luke Coutinho 1 Comment

What Antibiotics and Pills can do to your body?

The over prescription and wrongly prescribed antibiotics and medicines kills’ thousands of people worldwide every year. It is even said that the number of deaths caused by long term and incorrect use of these medicines are higher than road accident deaths.

Not only can it cause something like death, but the bigger problem is overuse of antibiotics and medicines causes our bacteria to become more and more resistant to these drugs, eventually they stop working, and then the need for more powerful drugs that do more harm, come into the picture.

Antibiotics, first used in the 1940s, are certainly one of the great advances in medicine. But overprescribing them has resulted in the development of resistant bacteria, that don’t respond to antibiotics that may have worked in the past. Plus, whenever kids and adults take antibiotics they run the risk of side-effects, such as stomach upset and diarrhea or even an allergic reaction and the immune system gets weaker and compromised.

We need to remember that antibiotics can only work on bacterial infections and diseases and not viruses. The body’s immune system can fight off some viruses before they cause illness, but others (colds, for example) must simply run their course. Antibiotics do not work against viruses.

So if you are taking antibiotics for colds, coughs, virals, it’s so wrong and harmful.

Every time you swallow antibiotics, you kill the beneficial bacteria within your intestines. When you do so, you upset the delicate balance of your intestinal terrain. Yeasts grow unchecked into large colonies and take over, in a condition called dysbiosis.

Yeasts are opportunistic organisms. This means that, as the intestinal bacteria die, yeasts thrive, especially when their dietary needs are met. They can use their tendrils, or hyphae, to literally poke holes through the lining of your intestinal wall.

These result in a syndrome called leaky gut. Yeasts are not the only possible cause of this syndrome. Some scientists have linked non-steroidal, anti-inflammatory drugs (NSAIDS) such as naproxen and ibuprofen to the problem. Given their ability to alter intestinal terrain, antibiotics also likely contribute to leaky gut syndrome.

In addition to possibly causing leaky gut syndrome, I believe that parasitic yeasts can also cause you to change what you eat in that they encourage you to binge on carbohydrates including pasta, bread, sugar, potatoes, etc. So, it should come as no surprise that weight gain counts as one of the telltale signs of antibiotic damage and subsequent yeast overgrowth.

By altering the normal terrain of the intestines, antibiotics can also make food allergies more likely. An array of intestinal disorders can ensue, as well. Sadly, most doctors claim ignorance concerning their patients’ intestinal disorders rather than admit that the drugs they themselves prescribed actually caused the disorders to begin with.

Tons of antibiotics are fed to livestock on a daily basis, purportedly to proof them against bacteria. This practice not only possibly contributes to antibiotic resistance in humans — many experts feel weight gain, and not disease prevention, is the real reason antibiotics are so widely used. Fat cattle sell for more than thin cattle. That’s all very well, but imagine what the antibiotics thereby possibly present in dairy products could be doing to our children’s health.

Remember, antibiotics are dangerous mycotoxins — fungal metabolites. Just as importantly, medical experts have written articles maintaining that these drugs kill people. But, other experts insist on remaining skeptical as to the problem, even though these same experts readily recognize the link between weakened immune systems and death.
Also, keep in mind the post-antibiotic importance of restoring the intestinal terrain with plain yogurt and probiotics. If you are experiencing bloating, belching, gas, constipation, diarrhea, GERD, or other intestinal problems then probiotics can play an important role in restoring your intestinal terrain.

That a new generation will grow up knowing of the dangers inherent in taking antibiotics is a good thing. That doctors will continue randomly prescribing fungal toxins should teach us the importance of knowing medical facts before blindly accepting any prescription. Please study the antimicrobial benefits and the immune system stimulants that nature provides. Know also that, in some instances, antibiotics may become necessary.

I can’t stress enough the importance of consuming foods rich in natural probiotics, especially if you have an infection of any kind. Your gut serves as your second brain, and even produces more serotonin—known to have a beneficial influence on your mood—than your brain does. It is also home to countless bacteria, both good and bad.

These bacteria outnumber the cells in your body by at least 10 to one, and maintaining the ideal balance of good and bad bacteria forms the foundation for good health—physical, mental and emotional. Most disease originates in your digestive system. This includes both physical and mental disease. Once you heal and seal your gut lining, and make your digestive system strong and work properly again, disease symptoms will typically resolve.

I encourage you to use nature and lifestyle changes to heal yourself and your children and use antibiotics and medicines only when you really need them.

Like I always say, ‘ The human body is designed to heal itself, if we give it a chance’