Archives for March 2021

March 30, 2021 By Dr. Naina Sudarshan 1 Comment

Which Vitamins Are Good For Skin Repair?

Skin is the largest organ of our body and the one which is directly exposed to the outer environment everyday. There are a lot of external factors like sunlight, wind, dust, cold weather, alcohol, smoking, etc. and internal factors like dehydration, aging, poor nutrition, stress and lack of sleep that can damage the skin. When we feel that our skin is damaged or to prevent skin damage, a lot of us tend to fall for the plethora of skin care products that are available in the market. But in reality, we need to work on fixing our damaged skin internally rather than using external products that can possibly contain many types of chemicals. So what do we do for skin repair? The answer is easy – It’s the vitamins in our diet!

Which Vitamins Can Be Used For Skin Repair?

There are many vitamins found in food itself that can be used for skin repair as opposed to using supplements. Let’s take a look at which vitamins can work wonders for skin repair.

Vitamin A: Rich in antioxidants, it protects our skin from sunburn by preventing the breakdown of collagen, a protein that gives elasticity to skin. Hence, Vitamin A helps in regeneration of both upper and lower layers of skin cells. Vitamin A helps to moisturize the skin when damaged, itchy, dry and bumpy. In cases of inflammation or wounds, where germs can directly enter the body through the skin, the antioxidants in Vitamin A can also help protect the body from harmful free radicals. Orange colored foods like carrots, papaya, sweet potato, mango, dried apricot, pumpkin, red bell pepper, tomato and cantaloupe are some of the examples of foods that are high in Vitamin A . Liver meat for non vegetarians are also rich in Vitamin A.
Vitamin B: Some of the research studies found that Vitamin B helps in formation of new skin cells. Riboflavin, the Vitamin B2, helps in maintaining healthy collagen levels and balancing the oil in our skin which heals the skin dryness. Foods like Almonds, spinach, beef liver, dairy products and mushrooms are Vitamin B2 rich food. Niacin, Vitamin B3 is good for treating sun damaged skin, eczema, dry skin, and rosacea by conditioning the skin. Dairy products, fish, chicken, cereals and mushrooms are rich in Vitamin B3. Pantathonic acid or Vitamin B5 helps in maintaining the moisture of the skin by keeping it hydrated. This is good for skin repair and preventing aging and acne. This Vitamin can be found in mushrooms, broccoli, sweet potato and avocado. Vitamin B7 or Biotin helps in repairing the skin from acne, fungal infections, and rashes. Vitamin B7 is high in foods like almonds, tomatoes, onions, eggs, sardine fish and sweet potatoes. Skin cell damage caused by free radicals can be fixed with Vitamin B9 or Folic acid found in foods such as green leafy vegetables, nuts, seeds, beets and okra. People who are suffering from chronic skin conditions like psoriasis, eczema, and dermatitis, Vitamin B12 works best in reducing the inflammation, dryness and redness of skin and makes the healing faster. Rich food sources of Vitamin B12 include dairy, fish, meat and eggs.
Vitamin C: or Ascorbic acid, a water soluble vitamin, is not synthesized in our body. Vitamin C has a huge role in natural production of collagen in our body. Vitamin C is widely useful in treating photoaging, altered pigmentation, hyperpigmentation and immune suppression due to the exposure to UV rays from the sun. Vitamin C has powerful antioxidants as it promotes tissue healing in such cases. Vitamin C heals the skin by neutralizing the free radicals that cause oxidative stress. Dry skin, another common skin issue, may be due to environmental changes, dehydration or aging too. The outer layer of skin has barrier lipids to prevent dryness. When there is deficiency of these lipids, it causes dryness. Vitamin C is believed to help in production of these barrier lipids and also prevents water or moisture loss from skin. Vitamin C can be found in all citrus fruits like Oranges, tangerines, grapefruit, lemon, Kiwi, strawberries, green pepper, guavas, cherries, plum, broccoli, and Cantaloupe.
Vitamin D: There are few research studies concluded that Vitamin D helps in wound healing and also modulates the inflammation. Apart from this, Vitamin D has antimicrobial properties which may help in treating acne developed due to bacterial overgrowth. Vitamin D is available naturally through exposure to sunlight, a variety of fishes like sardines, salmon,herring, mackerel, egg yolk, and fortified foods like cereals.
Vitamin E: Vitamin E is one of the most familiar and important Vitamin related to dermatology since ages. This is a fat soluble antioxidant vitamin which has photoprotective and anti tumorigenic properties. Vitamin E acts as a scavenger against free radicals and protects the skin against solar radiation. This Vitamin is one of the best treatments for skin conditions like atopic dermatitis, epidermolysis bullosa, psoriasis, melasma, acne vulgaris, scleroderma, Chronic cutaneous lupus erythematosus and cutaneous ulcers. Nuts and seeds like almonds, hazelnuts,pine nuts, sunflower seeds, and avocado are some of the rich sources of Vitamin E that we can get from food.

Remember that it is always better to avoid self medication of Vitamin supplements as overdosing can cause severe side effects since some amount of vitamins are already consumed through food. Having a variety of nutrient rich foods like fruits, vegetables and others is a better idea to get all the necessary vitamins. Though there may be topical Vitamins available in the market for skin repair, it’s always better to get all the Vitamins through food internally for better skin repair.

Before you begin consuming any of the foods listed above, please consult your doctor, nutritionist or dietitian to find out if you have any allergies or deficiencies. We hope this article helps you. Do leave your thoughts in the comments below. For more on skin repair, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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March 29, 2021 By Radhika Mehta Leave a Comment

Does Lifting Weights Build Mental Strength?

Exercise helps maintain healthy weight, control sugar levels, strengthen muscles and bones, and most importantly, it improves fitness and keeps you healthy! It also has an effect on our mental strength as it improves mood, helps in relaxation and lowers depression. This happens because the brain releases neurotransmitters called endorphins which regulate positive feelings and keeps the mood up.

What Is Good Mental Strength?

Having good mental strength means to have logical and realistic thinking patterns, decision making power and this helps manage your emotions and behaviour. Many studies have proven that people suffering with anxiety, mood disorders and depression benefit from including exercise in their routine. Hence, following a regular exercise pattern is essential to maintain mental health and improve mental strength.

Mental strength is as important as physical strength and the good news is that both can be improved with exercise. Hitting the gym or going for a run helps people suffering from heartbreak, loss of a loved one, less self confidence, as after training they report feeling good and positive by investing their energy in a positive place.

How Does Exercise Help?

Aerobic exercises like running, cycling, swimming are well known to reduce symptoms related to mental disturbances like stress and anxiety. Regular aerobic exercise improves blood flow to the brain and helps to strengthen brain health and memory. The increase in core temperature during aerobic exercise results in calmer mood after the activity. Aerobic activity even for 20mins a day results in positive mood and thoughts throughout the day.

How Does Weightlifting Help Build Mental Strength?

Weight training uses weights or external resistance for exercising. It is used to train and strengthen muscles, improve posture and bone structure, boost metabolism and help in better sleep. Lesser known benefits about lifting weights includes improvement in mind-muscle coordination which is an essential part of exercise. This coordination is associated with cognitive function of executive functioning which manages our command and control skills. Lifting weights also improves memory and cognition related tasks. It results in a realistic pattern of thinking, taking smart decisions and regulating behaviour. It also provides a sense of self efficacy and boosts confidence.

Resistance training is a highly effective way to manage symptoms of anxiety and depression. Because what benefits the body, benefits the brain. Just like lifting weights causes muscle gain, the brain has the capacity to change itself in response to internal as well as external influences, which is known as neuroplasticity. In the presence of weight lifting, the brain becomes active, hormone production and neuron production increases. All of this together improves mental strength and helps the individual recover from anxiety or depression along with the therapy.

Weight lifting teaches you to live in the present and be more mindful as lifting requires a lot of concentration and attention in the moment. Setting up the correct posture, controlling the body and performing the movement requires a lot of focus and concentration. Make sure to club weight training in your routine for a strong body and stronger mental health.

How To Get Started With Weight Lifting

Aim to weight train for 30-45 mins, 3 times a week
Start with low weights and focus on posture and consistency
Train at low to moderate intensity for maximum benefit from weight training
Do not miss out on 7-8 hours of sleep, meditation and a balanced diet which contributes majorly to staying fit

Even if you’re currently not depressed or anxious or have any goals of muscle building, I would urge you to consider weight training for all of it’s added benefit. We hope this article on lifting weights to build mental strength helps you. You can read more fitness related articles on Healthy Reads or simply tune in to our fitness experts on GOQii Play. Subscribe now!

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March 26, 2021 By Poornima Seth 1 Comment

Superfood Battle: Spirulina vs Moringa

Spirulina vs Moringa

Though moringa and spirulina are complete plant proteins as they contain all nine essential amino acids. Moringa has been showing up strong with other Super greens, like matcha, spinach, and kale. This time I would like to compare it with everyone’s favorite blue-green algae, spirulina. But before we get into the Spirulina vs Moringa debate, let’s understand what these two are.

Spirulina is blue-green algae that grows on both fresh and saltwater. These tiny algae are packed with nutrients. In modern times, spirulina can provide many benefits. It is a rich source of protein and also a good source of beta-carotene, various minerals, and gamma-linolenic acid, an essential fatty acid. Spirulina is available in the form of capsules, tablets, and powder and can be incorporated in certain foods and beverages such as energy bars, popcorn, and smoothies.

Moringa Oleifera (drumstick tree) has been praised for its many health benefits for thousands of years. It is very rich in antioxidants and bioactive plant compounds which are good for health. So far, scientists have only investigated a few of the many reputed health benefits. It is known by many different names, such as drumstick tree, horseradish tree or ben oil tree.

Spirulina is a mighty protein beast, as it is high in protein as it actually holds the number one position on two points: highest protein content per calorie, and highest protein content per ounce. As 100 g of spirulina contains 58 g of protein. But you know we are not here just tell you how great spirulina is. For this battle, moringa will be depending on a few standbys: its high iron content, as well as its respectable amounts of vitamin A, calcium, and fiber.

So, without wasting time let the Battle of the Greens begin!

Spirulina Vs Moringa

For this Spirulina vs Moringa debate, we will be comparing 10g (about 1 tablespoon) powder of each.

	Spirulina	Moringa
Protein	5.75g	2.7g
Calcium	174mg	12mg
Iron	15.8mg	2.85mg
Fiber	3.3g	0.36g
Vitamin A	910iu	57iu
Potassium	140mg	136.3mg
Carbohydrate	5.1g	2.39g
Sodium	2mg	105mg
Calories	35	29
Vitamin C	0.99mg	1.01mg

Antioxidants Properties

Both Spirulina and Moringa are excellent sources of antioxidants. Each of them contains several different antioxidants, but spirulina falls just a little short when compared to moringa.

Moringa contains almost 40 known antioxidant compounds, whereas spirulina contains almost half of that. As moringa contains a great number of antioxidants in terms of the overall content, this round also goes to moringa.

Side-Effects

Moringa is considered to have no side effect, but the roots can be very poisonous. This is why one must keep in mind that only moringa fruit, leaves or seeds are meant for human consumption. Spirulina on the other hand has some potential side effects, although they are seemingly rare. The various side effects include stomach ache, constipation, dizziness – pretty much the usual suspects. According to the National Institute of Health, “People with autoimmune diseases – such as lupus, rheumatoid arthritis (RA), multiple sclerosis (MS), and pemphigus vulgaris – might have to avoid spirulina because these blue-green algae may have immune-boosting properties, which in turn might worsen the symptoms of auto-immune diseases”. The NIH also points out that spirulina contains amino acid phenylalanine, which may worsen phenylketonuria, so people with this metabolic disorder should also avoid spirulina.

We’ll call this round a wash given both super greens carry some risks, however minimal they may actually be.

Final Verdict: Who Wins?

Moringa knocks out spirulina 7-3 with several definitive points and wins. As it turns out, spirulina is kind of a one-trick pony as it just has high protein content, it really wasn’t very competitive in any of the other categories. Both moringa oleifera & spirulina, in the case of antioxidants, each contain several different antioxidants, but spirulina falls just a little short when compared to moringa. In case of side effects, both super greens carry some risks, but here as well, moringa hits the goal in case of autoimmune diseases. So if we take an overall review, I feel moringa wins!

We hope this article on Spirulina vs Moringa helps you make healthier choices! Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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March 24, 2021 By Divya Thampi 2 Comments

5 Steps To Cure The “What Will People Think” Syndrome

You watch an invigorating dance performance on YouTube and feel your heart race and blood sing in your veins. Your love for dance has once again been roused. The image of you enthralling an auditorium full of people with your outstanding dance performance flashes through your mind – A dream you had nursed throughout your teens and 20’s. You close the door to your room, put on some music with fast beats and dance energetically in the safety of your room. You almost make up your mind that you are going to enroll for a dance class and perform to an audience sometime soon. But as the night passes and the new day breaks, you remind yourself that you have to be “practical”…

You consider yourself overweight. You are convinced that your family, friends and even strangers would laugh at you. You imagine the looks of ridicule on their faces when they get to know about your dream to dance. The decision is easy – “People see me as a responsible father, husband and professional. What would they think if they found out that I was training for dance and planning to perform in public?” And another dream is sacrificed at the altar of “What will people think”.

In my work with people, I have lost count of the number of times I have heard them say that they suppressed their needs & desires or gave up on their dreams, wishes, and hopes for a better life, because they were worried about what people would think. These wishes and dreams varied from wanting to cut their hair short or allowing themselves a weekend trip, to dreaming of starting an enterprise or wanting to walk away from an abusive relationship. I strongly suspect that “What will people think” syndrome is the single biggest killer of hopes, possibilities and dreams.

What’s Behind The Fear?

If you have had this syndrome or still do, it just shows that you are human. This is driven by our evolutionary history. Thousands of years ago when humans were hunters and gatherers, avoiding disapproval from others was important for our survival. And of course we have been further conditioned by our families and schools to see others’ approval as the gauge of our worthiness. But then how does one overcome this fear?

Some Ways To Beat The “What Will People Think Syndrome”

1. Remember, people really don’t think or care that much about you
We humans are too busy obsessing about our own lives and spend very little time thinking about others. Even when we do think about others, it is in the context of how that impacts “me”, otherwise those thoughts are momentary. If you are not convinced, consider this – how much time of your day do you spend thinking about others’ (people who you are not close to) choices about their lives, particularly what may be deemed as stupid or poor choices? 5 hours? 2 hours? Half an hour? 2 minutes? 30 seconds? I am guessing it is more like the last figure. See what I mean? And here you are trying to conform to what you assume is others’ expectation of you, just so that for those few flashing moments people may approve of you (in your imagination). When you conform to imaginary rules so as to not attract disapproval, the only thing you manage to do is live a life of insignificance and make yourself invisible. On the other hand living by your own priorities and needs makes life more meaningful and engaging.

2. Stop judging and gossiping
We have a tendency to second guess other people’s reaction based on our own. Hence if you are in the habit of making judgmental, insensitive comments about others and are easily given to reveling in juicy pieces of gossip, it’s only natural for you to worry about others’ judging you the same way. So when you make it a practice to think compassionately about others, your worry about others’ judgment also diminishes.

3. Be accepting and kind to yourself
The people who fear judgment the most are the ones who judge THEMSELVES very harshly. When you are disapproving of yourself, then it is only natural for your mind to look for approval from others. That’s the only way to survive. I recently heard a well known actress admit during an interview that she used to constantly worry about her acne and imagined that when people spoke to her they only saw her acne. And she then went on to do her first movie while the acne still existed and she was amazed at how no one seemed to care about her acne. When we judge ourselves harshly we are constantly looking for cues for others’ disapproval and find it even where there is none. So spare yourself the torture by being kind and accepting of yourself.

4. Protect your dreams from harm
Many times it is our very own families and loved ones that plant the fear about other people’s opinions. They are just projecting their own insecurities on to you. Hence when you have ideas that you want to try out and suspect that your immediate family may not be thrilled about the idea, don’t share it with them till you have a clearer plan about how you want to take it forward. But do share it with one or two people who you know would support and encourage you. Your dream is like a seed. Once planted you need to water and nurture it and protect it from weeds and pests. Once the sapling grows into a strong plant and then a tree, it can withstand the strong sun and the storms. Same applies to your ideas and dreams.

5. Feel the fear and do it anyway
Rather than trying to avoid fear altogether, focus on taking action even when you feel worried or scared about other people’s reactions. Two things happen. One, you will realise that your anticipation of how others would react is either unfounded or exaggerated. Secondly you will feel more confident about the direction you want to move in, once you take the first few steps, rather than feeling confused and stuck.

Conclusion

You owe it to yourself to give yourself a chance and live a life that is genuinely joyful and meaningful. Your values and desires exist for a reason. Get out there and experiment with life, allow yourself to perspire, attract some unfavourable attention, fail a few times, laugh at yourself, get your hands dirty, stain your clothes; use up all those ideas, talents and gifts that you came to this earth with, because the best gift you can give this world is to be truly yourself!

We hope this article helps you overcome the “What will people think” syndrome. Do let us know your thoughts in the comments below. For more from our Emotional Wellness Expert Divya Thampi, check out Healthy Reads or tune in to her LIVE sessions on GOQii Play. Subscribe now!

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