Cancer remains one of the major public health problems and the second leading cause of death in the world. Though effective treatment options are available, they have a significant risk of side effects too. Therefore, attention has gone to alternative and complementary medicine. Turmeric has been widely investigated in the last two decades for its anti-inflammatory, anti-oxidant, and anti-cancer properties. What is Turmeric? Turmeric is a spice cultivated in many countries of Asia. It comes from the family Ginger. Also called saffron of Indian, jianghuang, haridra and haldi. It is used for numerous years as a flavoring agent. What Does Turmeric Contain? There are more than 100 different compounds in turmeric. The active ingredient that is responsible for all the health benefits is curcumin. Curcuminis a polyphenol called diferuloylmethane. Curcumin is shown to be effective against several symptoms like arthritis, inflammation, metabolic syndrome, liver disease, and neurodegenerative diseases. How to Take Turmeric? Curcumin capsules, Credits: pixabay Turmeric can be taken as raw, as a powder, a paste, or extract. It is also available as oil. The recommended levels of turmeric per day are 500mg of curcumininoidsor about half a teaspoon of turmeric powder per day.  A person may experience side effects if he exceeds the recommended limits. What Is The Rationale For Using Turmeric In Anti-Cancer Treatment? Curcumin is known to have antioxidant properties, and it can decrease swelling and inflammation. As inflammation happens in cancer, curcumin is thought to be effective in cancer. Invitro studies suggest that curcumin may prevent cancer, slow the spread of cancer, make chemotherapy more effective, and protect healthy cells from damage by radiation therapy. Clinical trials are underway in investigating whether curcumin is effective in preventing cancer in people with precancerous conditions, and as a remedy for treating cancer. Can Curcumin Kill Cancer Cells? Electron microscope view of cancer cells Credits: pixabay A few laboratory studies show that curcumin can kill cancer cells and prevent further growth. It has the best effects on breast cancer, bowel cancer, and stomach cancer, and skin cancer cells. Curcumin targets only cancer cells, leaving healthy cells unaffected. This is an important step to use turmeric in anti-cancer therapy because chemotherapy drugs kill both healthy cells and cancer cells. How Curcumin Kills Cancer Cells? Curcumin can inhibit enzymes such as cyclooxygenase-2 (COX-2) and inducible nitric oxide synthase (iNOS) that are important for regulating inflammatory processes in the body. Abnormal levels of COX-2 or iNOS are associated with inflammatory disorders and certain cancers. Curcumin reduces the growth of new blood vessels in tumors. Curcumininfluencesseveral molecules that are involved in cancer like transcription factors necessary for DNA replication, growth factors, and cytokines necessary for cell signaling, and apoptotic proteins that help control cell death. What Are The Difficulties In Using Curcumin For Anti-Cancer Treatment? Though the scientific benefits of curcumin seem appealing, the applications of curcumin are limited because of its low water solubility, which results in poor oral bioavailability and low chemical stability. The question that remains to be answered is how well the active ingredient of the turmeric will be able to reach the site of a tumor. Some researchers try encapsulating curcumin in a nanoparticle and delivering it to the required site. Most studies that revealed the anti-cancer properties of turmeric are in-vitro thatis they were conducted in the laboratory in cell lines and animal models. These studies lay the foundation to understand the molecular mechanisms of curcumin against cancer cells. But not all the results originated from the invitro data can perfectly be replicated into humans. What are the Side effects of Turmeric? When used in combination with other drugs, it has been shown that curcumin interferes with certain medications like blood thinners and blood lowering drugs. The amount of turmeric that is used for cooking is safe. But taking too much of turmeric can be dangerous. A turmeric-based food supplement called Fortodol contains a strong anti-inflammatory drug called nimesulide. Long term consumption of Nimesulideis shown to exhibit the following side effects. Yellowing skin (jaundice) Dark urine Feeling or being sick Unusual tiredness Stomach or abdominal pain Loss of appetite Take-Home Message There are limited human clinical trials to state that curcumin is effective in preventing or treating cancer.

Do you feel stomach pain immediately after your meal? Well, if the pain goes away in a while, the reason maybe your food. But if you have any other persistent symptoms along with stomach pain, then three may be a medical reason for it. Continue reading to know further. Symptoms of Stomach Pain Mild stomach pain can be treated with home remedies and over the counter medicines. But if the pain is severe, it can be due to an underlying medical condition. There are many different types of stomach pain. The common symptoms of stomach pain are listed below. Nausea Bloating Abdominal cramps Acid reflux Vomiting Pain in the upper abdomen Burning sensation in the lower abdomen Dyspepsia (Indigestion) Reasons for Stomach Pain after a Meal FoodRelated Issues The following food-related issues can be the cause of your stomach pain. Food Poisoning Acidic Foods Spicy Foods Coffee Alcohol Food Allergy and Intolerance Overeating Food Poisoning When you feel stomach pain after eating your food, food poisoning can be the reason. Any uncooked food or toxins in the food can cause food poisoning. The typical symptoms of food poisoning include vomiting, diarrhea, stomach pain, and lack of energy. Food poisoning lasts for a few days. It can be treated at home with rest and fluids. Acidic Foods Processed meats, Credits: pixabay When you consume high amounts of acidic foods like processed meats, sugary drinks, tomatoes, processed cheese, and fruit juices, you can get stomach pain. You can find alternatives and avoid acidic foods to combat the stomach ache. Spicy Foods Chili peppers are part of spicy foods. They contain a chemical called capsaicin that irritates the stomach and causes a hot or burning sensation. Coffee Coffee, Credits: pixabay Too much consumption of coffee can cause acidity. The caffeine can irritate the stomach and cause pain. Decaffeinated coffee and tea can be alternatives. Alcohol Carbonated alcoholic drinks like sparkling beer and wine can cause bloating and make the heartburn worse. Food Allergy and Intolerance Peanuts, Credits: pixabay Some people are allergic to certain foods, which can irritate the stomach and cause pain. Food allergies happen when your body identifies food as a foreign particle and evokes a response against it. The common foods that cause allergies include egg, gluten, fish and shellfish, peanuts, eggs, and wheat. You should avoid the foods that you are allergic to. In food intolerance, there is no immune system involvement, but the digestive system is irritated as it cannot digest the food properly. The most common food intolerance is lactose intolerance. Overeating Overeating can cause the stomach to stretch beyond its normal capacity, causing pain, discomfort, and bloating. 2.   Medical Conditions Here are the following medical conditions that can be the cause of your stomach pain after eating. Gastritis Inflammatory Bowel disease Stomach Ulcer Irritable Bowel Syndrome Gall Stones GERD Celiac disease Gastritis Gastritis is the inflammation of the lining of the stomach. This causes stomach pain, vomiting, sickness, and indigestion. Gastritis is due to Helicobacter pylori infection. Inflammatory Bowel disease Inflammatory Bowel disease causes inflammation in the gut. Stomach pain is one of the main symptoms. The condition requires medications and lifestyle changes. Stomach Ulcer Stomach ulcers are due to infections or due to the use of medicines like aspirin for a longer period of time. Stomach ulcer causes pain in the middle of the stomach. Irritable Bowel Syndrome (IBS) IBS affects the digestive system and the common symptoms are constipation, bloating, and stomach cramps. There is no cure for IBS, but the symptoms can be managed through lifestyle modifications. Gall Stones Gall stones are hard pieces of material in the gall bladder, that block the bile duct causing sharp pain. Pain from gall stones usually occurs when you have a large meal, rich in fat. Treatment involves medications and surgery. GERD Gastroesophageal reflux disease (GERD) is a chronic digestive condition in which stomach acid comes back up into your esophagus. This acid reflux irritates the lining of the esophagus and can cause damage. Celiac Disease Celiac disease is caused by an allergy to gluten, found in rye, barley, and wheat. The repeated exposure to gluten products causes damage to the lining of the small intestine. This disease causes stomach pain, vomiting, diarrhea, and bloating. Having gluten-free diet can help manage the condition. Stress, anxiety, and the long term use of certain medicines can also be the cause of some forms of stomach pain. Diagnosis of Stomach Pain If stomach pain is severe and persistent, more invasive tests are necessary to identify the cause. Depending upon the severity, tests like colonoscopy, endoscopy, and MRI will be done. Treatment for Stomach Pain For food allergies and food intolerance, it is ideal to avoid the food that is the causative. A lactose-free and gluten-free diet can help solve some of the issues of stomach pain. Antacids can neutralize stomach acid and reduce the burning sensation. Lansoprazoleand omeprazole can help heal the esophagus. Laxatives and stool softeners can relieve occasional constipation and associated bloating. Probiotics can improve overall digestive health. Prevention of Stomach Pain If the cause of your stomach pain is mild and is often seen after eating, you can try doing the following. Do not overeat. Plan for 5 to 6 small meals per day. Avoid acidic foods Incorporate a diet rich in fiber, fruits, and vegetables. Drink lots of water Reduce stress Take-Home Message Mild stomach pain can be managed with lifestyle modifications. Severe, uncontrolled pain requires proper diagnosis and treatment.

What is Irritable Bowel Syndrome (IBS)? A man experiencing abdominal pain, Credits: pixabay Irritable Bowel Syndrome is a group of symptoms that affect the digestive tract and intestines. It is characterized by abdominal discomfort, with alternate episodes of diarrhea and constipation. The common symptoms of IBS include constipation, bloating, abdominal pain, and diarrhea. IBS affects 15 to 20% of the Indian population. It is more common in women. Psychological factors like stress and anxiety play crucial roles in the manifestation of the disease. As the exact cause of IBS is not known, the treatment options are a little difficult. Western treatment aims at a combination of prescription drugs and few lifestyle changes. Holistic treatments like Ayurveda aim at reducing the symptoms of IBS. What is Ayurvedic Medicine? Ayurvedic medicine is an ancient form of treatment that originated in North India 3000 years ago. It aims at treating the well-being of the mind, body, and spirit. The underlying principle is to balance all three doshas (vata, pita, dapha) of the body. If the three doshas are not adequately balanced, a person may experience illness or disease. Ayurvedic treatment aims to restore the balance and eliminate the toxins in the body. Ayurveda Principles to Treat IBS In Ayurvedic scriptures, Irritable Bowel Syndrome is mentioned as Grahani, which means a mix of belly discomfort and trouble in bowel functions. Grahani is thought to be due to wrong eating habits, consumption of spicy food, poor dietary choices, over eatingand consuming foods that cause allergic symptoms. In IBS, after consumption of foods, stomach pain and discomfort is noticed. The Ayurveda approaches to treat IBS include Treat the toxins Treat the doshas Treat the Toxins It is believed in Ayurvedic practice that IBS is due to incomplete digestion of food, which is because the Agni (the digestive fire) is weak. Incomplete digestion results in the buildup of toxins. So the first step is to treat the Agni. Patients with IBS find difficulties in digesting the lactose in the milk, and this undigested lactose acts as a laxative and causes the symptoms of IBS. Gluten intolerance is also seen which causes diarrhea. Coffee, tea, colas, and chocolates stimulate the muscular contractions and act as causative factors in diarrhea. Treating the Doshas The next step is treating the doshas. All the three doshas must be balanced so that the body restores its equilibrium. Ayurvedic Treatment for IBS The following are the steps involved in the ayurvedic treatment of IBS. Bland Diet Yoga Mediation Herbal tonics Bland Diet Soup, Credits: pixabay Your Ayurvedicpractitioner maysuggest you be on a bland diet to help reset your digestive system. This diet includes soft warm foods like basmati rice and soups. A brief period of fasting may be necessary to eliminate the toxins from the body. Buttermilk is prescribed to reduce the symptoms of IBS. Medicated ghee and concentrated butter help stimulate the weak Agni. Ayurvedic Formulations for IBS The following formulations have shown to be effective in treating colic, indigestion, and anorexia symptoms of IBS. This ayurvedic formulation includes a powder of four sours (Vrukshamla, Amlavetasa, Dadimaand, Badara), trikatu(Pippali, Shunthi, Black Pepper), five salts added  with sugar. This formulation should beusedwith vegetables, pulses, cooked cereals etc. The Ayurveda practitioner advises you to take Panachakola in cereal soup and radish soups with black pepper. As a post-meal drink, buttermilk, sour gruel, and arishta should be taken. Some of the other formulations that are prescribed include AshthaChoornam Dashamoolaristam Jeerakaristam PanchaKolasavam BukthanjariGulika GrahanyandakamKashayam PanchakolamKashayam VisvanaraChoornam DashamoolaristamPachanamruthamKashayam CharngeryadhiGritha Yoga A woman doing Sun Salutation, Credits: pixabay The practice of yoga helps increase strength and flexibility, eliminates stress, and reduces the physical symptoms of ailments. The specific yoga poses that help eliminates the symptoms of IBS include Corpse position and Sun salutations. Meditation A woman undergoing massage, Credits: pixabay If the practitioner feels that the underlying cause of IBS is stress, meditation, aromatherapy, and massage are suggested to reduce the stress. Herbal Tonics Herbal tonics and supplements are an important part of Ayurvedic treatment. Important Herbs to Treat IBS The following are the herbs to treat IBS. Chamomile Aloe Vera Ginger Fennel seeds Turmeric Tripahala Chamomile Chamomile tea, Credits: pixabay Chamomile has pain-relieving, carminative, and anti-spasmodic properties. It helps treat digestive issues and dampen the symptoms of stress and anxiety. It is shown to effectively relax the intestines and treat diarrhea, abdominal cramps, and dyspepsia. Aloe Vera Aloe Vera is considered to be a powerful remedy for IBS. It has anti-bacterial and anti-inflammatory properties that helps treat constipation and diarrhea. It also help reduce gastrointestinal inflammation, abdominal pain, and flatulence. Ginger Ginger strengthens the stomach muscles and helps relieve gastrointestinal irritation. It helps calm the pain and inflammation in the gut. Ginger prevents acid reflux and indigestion. Fennel Seeds This anti-inflammatory herb has wound healing and soothing properties and provides relief from stomach pain and indigestion. Regular intake of fennel water prevents helps prevent the symptoms of ulcerative colitis. Turmeric The constituents in this well-known anti-inflammatory herb help relieve abdominal pain and discomfort. It can be consumed as fresh turmeric pieces or taken with jaggery, or as a powder in a specific diet. It gets absorbed easily and helps attenuates the underlying symptoms of IBS. Triphala Triphala is prescribed to address the symptoms of abdominal pain, indigestion, bloating, and constipation. It is effective in detoxifying the system. Triphala is a combination of three fruits namely Amalaki, haritaki, and Bibhitaki. These compounds have antispasmodic, anti-oxidant, and digestive properties. Take-Home Message Ayurvedic treatment aims to reduce the symptoms of irritable bowel syndrome and you must see the right Ayurvedic Practitioner.

Severe uncontrolled blood pressure leads to organ damage. When you have blood pressure, you must keep checking the levels periodically. Imagine a situation when your heart rate crosses 180 bpm. In this article, we are discussing how Hypertensive crisis emergencies are managed. What is Hypertension? Hypertension is a chronic medical condition that requires optimum management. About 33% urban and 25% of rural Indians are hypertensive. Hypertension is an established risk factor for cardiovascular, cerebrovascular, and kidney diseases. Elevated blood pressure can cause severe organ damage with significant morbidity and mortality. What are the Causes of Hypertension? Pickles, Credits: pixabay The lack of physical activity, obesity, family history of high blood pressure, age, race, a diet rich in salt and fat, certain medications, and chronic medical conditions are the main causes of hypertension. What are Hypertensive Urgency and Hypertensive Emergency? Heart rate, Credits: pixabay Hypertensive crisis is classified as hypertensive urgency and hypertensive emergency. It is important to distinguish the category and accordingly treatment plan should be initiated. Hypertensive urgency is a condition when the blood pressure readings are 180/110 or higher, but there is no damage to the body’s organs. Within a few hours, the blood pressure readings can be brought down with medications. Hypertensive emergencies happen in 1 to 2% of hypertensive cases. Hypertensive emergencies can happen when the blood pressure is so high, such that organ damages can occur. Blood pressure needs to be reduced immediately to prevent organ damage in an intensive care facility. Hypertensive emergencies are rare and it usually happens when hypertension is left untreated or if the person has taken over-the-counter-medicines that resulted in increased blood pressure. What are the Symptoms of Hypertensive Emergencies? Confused man, Credits: pixabay The following signs and symptoms are seen in a hypertensive emergency. Headache and blurred vision Chest pain Shortness of breath Confusions and seizures Swelling and edema due to buildup of fluid in the tissues. How to Manage Hypertensive Emergencies? A doctor taking a blood pressure reading, Credits: pixabay At entry, dyspnoea, chest pain, and headache were the most frequent symptoms in both hypertensive urgency and hypertensive emergency conditions. The most frequent organ damage in hypertensive emergencies is stroke, pulmonary edema, and coronary syndrome. Hypertensive emergency is best managed with continuous infusion of a short-acting, titratable antihypertensive agent. The patients are managed in an ICU with close monitoring and accurate BP readings are measured. The goal of the treatment is not to lower the BP rapidly, but to reduce the mean arterial pressure. If the patient remains stable after treatment, a further reduction to 160/110mmHg is aimed over the next 2 to 6 hours. Based on the patient’s response to treatment, normalization of BP levels will be planned with oral agents in the next 24 to 48 hours. What are the Common Drugs to Treat Hypertensive Crisis? Drugs, Credits: pixabay The following drugs are used to treat hypertensive emergencies.DrugsCategoryMechanism of ActionDuration of ActionEsmolol Beta-adrenergic receptor blocker60 seconds10 to 20 minutesFenoldopamDopamine-1 receptor agonist Within 5 minutes30 minutesLabetalolNonselective beta-adrenergic and selective alpha-adrenergic receptor blocker2 to 5 minutes after IV administration, peak at 5 to 15 minutes.3 to 6 hoursNicardipineSecond-generation dihydropyridine calcium channel blocker 5 to 15 minutes40 to 60 minutesNitroglycerinPotent venous dilator1 to 2 minutes5 to 10 minutesNitroprusside Potent arterial and venous vasodilatorWithin seconds1 to 2 minutes Take-Home Message Hypertensive emergencies are rare. It is important to take the prescribed medications for hypertension to avoid hypertensive emergencies.

What is Blood Pressure? Blood pressure is the force that moves blood through our circulatory system. This force is vital to push oxygen and nutrients around our circulatory system to nourish tissues and organs. High blood pressure (hypertension) is when this force against your artery walls is too high. Blood pressure is depicted as two numbers. The top number is systolic pressure which results as a result of heart muscle contraction. The bottom number is diastolic pressure which is the pressurein the arteries when the heart rests between beats. Normal blood pressure is 120 mm Hg (systolic) and 80 mm Hg (diastolic). What is High Blood Pressure? A high blood pressure reading, Credits: pxfuel The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (2003 Guideline)The American College of Cardiology/American Heart Association Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults (2017 Guideline)NormalSystolic: less than 120 mm Hg Diastolic: less than 80 mm HgNormalSystolic: less than 120 mm Hg Diastolic: less than 80 mm HgAt Risk (prehypertension)Systolic: 120–139 mm Hg Diastolic: 80–89 mm HgElevatedSystolic: 120–129 mm Hg Diastolic: less than 80 mm HgHigh Blood Pressure (hypertension)Systolic: 140 mm Hg or higher Diastolic: 90 mm Hg or higherHigh Blood Pressure (hypertension)Systolic: 130 mm Hg or higher Diastolic: 80 mm Hg or higher Adapted from https://www.cdc.gov/bloodpressure/about.htm, accessed on 9/9/2020 Types of Blood Pressure Primary Hypertension This is the most common type of hypertension and there is no known cause for this hypertension. This type of hypertension may take years to develop and the most important causes are lifestyle, environment, and how our body changes as we age. Secondary Hypertension Secondary hypertension occurs when there is an existing illness or due to the intake of certain medicines. Secondary hypertension are due to kidney problems, sleep apnea, thyroid or adrenal gland problems, and some medicines. Symptoms of High Blood Pressure A woman having a headache, Credits: pixabay It is important to monitor the blood pressure regularly as high blood pressure does not have noticeable symptoms.  The common symptoms of high blood pressure include Headache Dizziness Chest pain Visual changes Blood in the urine Shortness of breath 7 Surprising Things that Can Cause High Blood Pressure High blood pressure is due to a combination of the following factors. Here we have listed seven things that cause high blood pressure. Genetics DNA, Credits: pixabay Alt tags: Genetic predisposition You may be at risk of developing hypertension if you have a family member who is hypertensive. Especially, your parents and close relatives. This is called genetic predisposition which is due to abnormalities in genes that are inherited from parents or gene mutations. Lifestyle Changes Obese Women, Credits: pixabay The following lifestyle changes can cause high blood pressure. People who are physically inactive have higher heart rates. The higher your heart rate, the harder your heart must work with each contraction and the stronger the force on your arteries. Obesity can increase the risk of high blood pressure.The more you weigh the more blood you need to supply oxygen and nutrients to your tissues. As the volume of blood circulated through your blood vessels increases, so does the pressure on your artery walls. A diet that is high in salt, fat, and cholesterol can cause high blood pressure. Some of the foods that increase your blood pressure include the following Dairy products like milk and cheese Alcohol Coffee Refined sugar Frozen fish and seafood Processed meat Pickles Tobacco use and drinking too much alcohol can increase your blood pressure. The chemicals in tobacco can damage the lining of your artery walls. Potassium helps to balance the levels of sodium in your blood. Having a diet that is deficient in potassium can cause the accumulation of sodium in your blood that can increase the blood pressure. Stress: High levels of stress can temporarily increase your blood pressure. Age An old Woman, Credits: pixabay As age increases, the risk of high blood pressure also increases. Women are likely to develop high blood pressure after the age of 65. Race High blood pressure seems to be common among the African heritage. Complications of high blood pressure like stroke, kidney disease, and heart attack are also common among African heritage. Certain medications MedicinesCredits: pixabay Certain medications like birth control pills, cold remedies, decongestants, over-the-counter pain relievers, and some prescription drugs can cause secondary hypertension. Certain Chronic Conditions Chest pain, Credits: pixabay Various chronic conditions like thyroid problems, sleep apnea, kidney problems, congenital heart disease, and adrenal gland problems can lead to secondary hypertension. Dehydration Dehydration is linked to high blood pressure. Dehydration can lead to an increase in blood pressure due to the release of a hormone called vasopressin. Vasopressin causes the constriction of blood vessels. Complications of High Blood Pressure Uncontrolled blood pressure leads to heart attacks, heart failure, dementia, and metabolic syndrome. Management of High Blood Pressure A woman in physical activity, Credits: pixabay The blood pressure readings are measured using a sphygmomanometer. If the readings are high, your doctor will advise you to make the necessary lifestyle modifications and also start you on medications. Making the required lifestyle modifications can help you manage your blood pressure. Staying physically active. People should exercise at least five days a week (30 minutes per day). Consuming foods that are less in salt DASH Diet (Dietary Approaches to Stop Hypertension) – A diet that is rich in fruits, vegetables, whole grains, poultry, fish, and low-fat dairy foods. Reduce dietary sodium. Get plenty of potassium Limiting the amount of alcohol Maintaining an ideal weight Learn relaxation techniques The following drugs are helpful in treating high blood pressure. Angiotensin-converting enzyme (ACE) inhibitors Angiotensin II receptor blockers (ARBs) Calcium channel blockers These drugs help relax the muscles of blood vessels. Take-Home Message Hypertension is a common problem and the right diet with the right set of exercises can help you manage the condition well.

Omega-3 fatty acids have innumerable health benefits. Here we are discussing the role of omega 3 benefits for hair concentration, and cognitive performance. What are Omega-3 Fatty Acids? Fish Oil contains omega-3 fatty acids, Credits: pixabay Most people prefer taking supplement fish oil. Do you know what fish oil contains? Fish oil contains two types of omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are necessary fats which our organism cannot produce on its own and must be supplied by diet. Omega-3 fatty acids have been thoroughly studied and they hold numerous health benefits like they decrease the risk of cardiovascular disease, help treat inflammation, improve eye health, reduce the symptoms of metabolic syndrome, and prevent cancer. Fish oil also helps to open hair follicles and improves hair development. The importance of omega-3 fatty acids in the brain’s health is discussed here, especially how they help to improve cognitive performance. What are the Main Sources of Omega-3 Fatty Acids? Flax seeds contain omega-3 fatty acids, Credits: pixabay Mackerel, Salmon (wild), Herring, Tuna (Bluefin), Lake Trout, Anchovy, Tuna (Albacore), Lake Whitefish (freshwater), Bluefish, Halibut, Striped Bass, Sea Bass (mixed species) and tuna, white meat canned. Nuts, flaxseed, green leafy vegetables, and vegetable oils How Omega-3 Fatty Acids Improve Brain Health? Omega-3 fatty acids improve brain health, Credits: pixabay Omega-3 fatty acids play a crucial role in improving brain health. They help fight stress, depression, ADHD in children, and also improve brain health during pregnancy and early life. The two fatty acids are components of cell membranes of brain cells and facilitate communication between brain cells. It has been found that throughout all stages of life, EPA and DHA play a critical role in brain functions and development. DHA accounts for 40% of polyunsaturated fatty acids in your brain. Pregnant women who intake these fish oils during pregnancy had children with high intelligence and great brain function in their childhood. These children had fewer behavioral problems, decreased risk of autism, and developmental delays. Omega-3s help improves inattention and task completion. They decrease hyperactivity, impulsiveness, restlessness, and aggression.  Low levels of omega-3 fatty acids are associated with brain aging and decreased brain functions. The following are the benefits of omega-3 fatty acids in brain health. Omega-3 Fatty Acids Help Benefit Memory Loss An old man, Credits: pixabay The omega-3 fatty acids in fish oil help improve brain function in patients with mild cognitive impairment or age-related cognitive decline. However, they were not effective in improving brain function in patients with Alzheimer’s disease. Omega-3 Fatty Acids Help Improve Depression A depressed woman, Credits: pixabay The research identified that a combination of anti-depressants and fish oils seems to dampen the symptoms of depression in depressed individuals. Though the exact mechanism of action of EPA in fighting against depression is not well elucidated, it is believed that fish oil could improve depressive symptoms through its anti-inflammatory effects. Fish oil can improve mental health conditions like borderline personality disorder and bipolar disorder. Also, omega-3 supplements seem to reduce the frequency of mood swings and relapses in people with both schizophrenia and bipolar disorder Fish Oil Supplements Have no Benefits in Healthy People Though the fish oil supplements proved to be effective in depression and individuals with cognitive decline, they were not found to effective in healthy people who had normal brain functions. DHA Gives you a Good Sleep A girl sleeping, Credits: pixabay Omega-3 fatty acids help improve the length and quality of your sleep, thereby making you active throughout the day and help perform your tasks better. Daily Recommendations of Omega-3 Fatty Acids The recommended levels of omega-3 fatty acids from fish oil per day would be 1000 to 2000mg. The daily dose should not exceed 3000mg per day. Take-Home Message: People with defective brain functions can consider taking the omega-3 fatty acid supplements to improve their cognitive function.

Each one of us wishes to be alert and be concentrated on our work. Do you know that certain vitamins can help you stay active, alert, and concentrated?Here we are discussing the five vitamins that help you remain alert and concentrated. Lifestyle Choices to Help Your Brain Work Better Eat fresh foods Exercise regularly Get enough sleep Train your brain Socialize 5 Vitamins that Can Help You Be More Alert and Concentrated The following five vitamins have been proven to improve your brain health. B vitamins Vitamin D3 Omega-3 fatty acids Vitamin C Vitamin E The B-Vitamins Green leafy vegetables, Credits: pixabay What does B Vitamin Do? The B group of vitamins helps in improving energy, alertness, and focus. They help in converting the energy into serotonin and also aid in mitochondrial function. Vitamin B helps preserve your energy and boost your cognitive abilities such as memory and focus. People who are deficient in vitamin B tend to have slow learning abilities, are less energetic, and more prone to distractions. The three important B vitamins that help in focus, concentration, and productivity are vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin B12 (cynocobalamine). Vitamin B3 helps in cell signaling and DNA repair. Vitamin B9is essential for cell growth, the formation of red and white blood cells, and proper cell division. Vitamin B12 helps in the health of your nervous system, and aid in the production of red blood cells and DNA development. Source of B Vitamins Green leafy vegetables, Grains, Legumes, Mushrooms, Potatoes, Asparagus, Eggs, Cheese, Spinach, Avocado, Crab, and Milk Optimum Daily Dosage of Vitamin B The B complex vitamins are packed with eight vitamins. Only people who are deficient in vitamin B need to take Vitamin B pills.B vitaminsMenWomenB1 (Thiamine)1.1 mg1.2 mgB2 (Riboflavin)1.1 mg1.3 mgB3 (Niacin)14 mg16 mgB5 (Pantothenic acid)5 mg (RDI not established; Adequate Intake, or AI, provided)5 mg (AI)B6 (Pyridoxine)1.3 mg1.3 mgB7 (Biotin)30 mcg (AI)30 mcg (AI)B9 (Folate)400 mcg400 mcgB12 (Cobalamin)2.4 mcg2.4 mcg Vitamin D3 Tuna fish contains Vitamin D3, Credits: pixabay What does Vitamin D3 Do? We know well that vitamin D is important in bone metabolism and helps in the absorption of calcium. It also plays a crucial role in mental health. Vitamin D3 is considered to be the best supplement to boost your energy and concentration. Poor vitamin D3 levels have been associated with “impaired cognitive function”, low energy and depression. Vitamin D activates and deactivates enzymes in the brain and the cerebrospinal fluid that are involved in neurotransmitter synthesis and nerve growth. This vitamin helps you to stay mentally sharp in older age. Source of Vitamin D3 This sunshine vitamin is synthesized in our skin on exposure to sunlight. The food sources include Salmon, Herring, Sardines, Tuna, Oysters, Shrimp, and Mushrooms, cord liver oil, and egg yolks. Optimum Daily Dosage of Vitamin D3 The deficiency of Vitamin D is high in vegans and vegetarians. Healthy adults require 400–800 IU (10–20 mcg) of vitamin D3 per day. Omega 3-Fatty Acids Chia Seeds contains omega-3 fatty acids, Credits: pixabay Alt tags: Omega-3 fatty acids-Sources What does Omega-3 Fatty Acids Do? Omega-3 fatty acids have crucial roles in maintaining eye, liver, and heart health. Omega-3 fatty acids have important functions in brain growth, attention span, memory, and the speed of neural transfer. The two types of omega fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).Omega-3 fatty acids during pregnancy help your child to acquire better communication skills, decreases the risk of developmental delays, autism, and cerebral palsy. Source of Omega 3-Fatty Acids Salmon, Fatty Fish, Oysters, Sardines, Anchovies, Caviar, Chia Seeds, Flaxseeds, Walnuts, Dairy, Grass-Fed Beef Optimum Daily Dosage of Omega 3-Fatty Acids Though the exact requirement of omega-3 fatty acids is not clear, most health experts believe that 200-500mg of combined EPA and DHA is sufficient to maintain their overall health. Vitamin C A kiwi fruit contains vitamin C, Credits: pixabay What does Vitamin C Do? Vitamin C is important in the production of the neurotransmitter norepinephrine. Norepinephrine controls the actions of attention and response. Hence, vitamin C helps you focus. Vitamin C is enriched with antioxidants and helps reduce stress and acts against dementia. Sources of Vitamin C Amla, broccoli, spinach, tomatoes, Blueberries, Chili Peppers, Kiwis, Brussels Sprouts, Lemons, Strawberries, Papayas, and Oranges Optimum Daily Dosage of Vitamin C Low levels of vitamin C are linked with impaired ability to think and remember. The recommended daily allowance of vitamin C is as followsLife stageRequirementKids (1–3 years)15 mgKids (4–8 years)25 mgAdolescents (9–13 years)45 mgTeens (14–18 years)65–75 mgAdult women (aged 19 and older)75 mgAdult men (aged 19 and older)90 mgPregnant women (aged 19 and older)85 mgBreastfeeding women (aged 19 and older)120 mg Vitamin E Almonds contain Vitamin E, Credits: pixabay What does Vitamin E Do? Vitamin E helps in brain health by reducing oxidative stress. A high dose of vitamin E is used to treat dementia. It has been found that after the intake of vitamin E, people with dementia could perform their daily functions for a short period time. Sources of Vitamin E Nuts, seeds, vegetable oil, green leafy vegetables, fortified cereals, almonds, peanut butter, corn oil, broccoli, and spinach Optimum Daily Dosage of vitamin EAgeMalesFemales0-6 months4 mg4 mg7-12 months5 mg5 mg1-3 years6 mg6 mg4-8 years7 mg7 mg9 -13 years11 mg11 mg14+ years15 mg15 mg Take-Home Message Try incorporations these five vitamins to improve your mental health.

Calcium is an important mineral that is required for bone metabolism and homeostasis. Do you know that for proper absorption of calcium, vitamin D is required? Learn the sources of vitamin D and how it works with calcium for healthy bones. What is the Role of Calcium and Vitamin D in the Body? Calcium pills, Credits: pixabay Calcium is the building block of the bone. Most of the calcium is stored in the bones. When you are deficient in calcium, your body cannot make calcium and it starts taking calcium from the bones, leading to loss of bone strength and osteoporosis. Hence you must consume calcium-rich foods to build and maintain your bones. Whatever amount of calcium you intake, if you do not have enough vitamin D, the calcium cannot do the desired job. So vitamin D is essential for the absorption of calcium. Vitamin D refers to vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). The functions of vitamin D include promoting strong bones, helps muscles function properly, and encourage an effective immune system. Vitamin D is essential for bone remodeling and bone growth and helps to prevent hypocalcemia. Both calcium and vitamin D work together for healthy bones. Apart from bone metabolism, vitamin D also helps prevent autoimmune diseases, prevention of falls, prevention of hypertension, and diabetes. Screening for vitamin D deficiency is a must for patients with osteoporosis and autoimmune diseases. What are the Sources of Calcium and Vitamin D? Tofu, Credits: pixabay Food Sources of CalciumSources of vitamin DFortified cerealsSun exposure through skinCheddar CheeseEgg yolksNonfat or low-fat milkFish liver oilYogurtBeef liver SoybeansFortified milk, orange juice, and soy milkTofuFortified cerealsCanned salmon in oil with edible bonesBroccoli, cabbage, bok choy What are the Factors That Affect Vitamin D Production? Sunlight, Credits: pixabay Our skin makes vitamin D from the ultraviolet light in sunlight. Vitamin D can be obtained from sunlight exposure for five to 30 minutes between 10 a.m. and 3 p.m. twice a week to your face, arms, legs, or back without sunscreen. However, people with fair skin should protect themselves from skin cancer and limit sun exposure to 10 minutes. Our body stores vitamin and uses when it is required. The time of the day, season, latitude, and skin pigmentation affect the amount of vitamin D that our body makes. In some individuals, during the winter months, vitamin D production may be absent or low. In such instances, vitamin D rich foods need to be consumed or vitamin D supplements should be taken. What is the Recommended Daily Allowance of Calcium and Vitamin D? The following table represents the recommended daily allowance of calcium and vitamin D according to age, sex, and hormone status.National Osteoporosis Foundation Calcium RecommendationsChildren & AdolescentsCalcium (Daily)Vitamin D (Daily)1 to 3 years500 mg400 IU**4 tto 8 years800 mg400 IU**9 to18 years1,300 mg400 IU**Adult Women & MenCalcium (Daily)Vitamin D (Daily)19 to 49 years1,000 mg400-800 IU50 years and over1,200 mg800-1000 IUPregnant & Breastfeeding WomenCalcium (Daily)Vitamin D (Daily)18 years and under1,300 mg400-800 IU19 years and over1,000 mg400-800 IU ** Vitamin D recommendations are as per American Academy of Pediatrics You may require extra calcium if you are post-menopausal or have any digestive issues that interfere with nutrient absorption. When Vitamin D Deficiency is seen? Old woman, Credits: pixabay You may be deficient of vitamin D, if You spend little time in the sun Have a very dark skin You are more than 50 years, and your body cannot make enough vitamin D efficiently Have any digestive issues that affect nutrient absorption of calcium and vitamin D You are overweight, and vitamin D gets trapped in body fat and becomes less available for the body’s Take-Home Message Calcium and vitamin D are essential for bone metabolism and homeostasis. It is important to take enough calcium and vitamin D for bone growth.

The importance of a good night’s sleep for both children and adults cannot be denied. A good bedtime routine plays a crucial role in ensuring that a child doesnt face any sleep issues. But its easier said than done. A good night’s rest is of fundamental importance for ensuring babies’ proper health as their brain develops the most during this time. One of the many problems that new parents face is putting their child to a sound sleep. So they resort to supplements like melatonin for kids. As tasty melatonin gummies for kids are available easily online, many parents continue giving them to their children and often end up ignoring the significance of establishing healthy sleeping patterns. Melatonin and Its Effect on Sleep Caption:  A boy sleeping, Credits: Pixabay Melatonin is a naturally occurring hormone in the human body. It is released by the brain to regulate the body’s circadian rhythm. Circadian rhythm refers to the sleep-wake cycle of the body. Sometimes, a child’s brain does not create enough melatonin. In such a case, it becomes difficult for them to sleep. Hence, a melatonin supplement is used by people to facilitate melatonin secretion and fall asleep. Melatonin for toddlers and kids is usually found as an over-the-counter sleep-inducing product. It can be seen in many pharmacies and health food stores. You can find varying melatonin dosage for 2 year old or slightly elder children on these health supplements, often formulated as gummies, liquids, and chewable tablets. Many studies are underway to determine the exact effect of melatonin on children’s sleep. Some of them have concluded that it can minimize the time a child takes to sleep. At the same time, others have shown no concrete evidence in this regard. For children with ADHD (Attention-Deficit/ Hyperactivity Disorder) and insomnia, the supplement can help them rest. But still, the connection has not been proved very well. Melatonin Dosage for Kids Caption: Child being administered medicine, Credit: Pixabay Parents should note that kids’ melatonin supplements are not approved by the Food and Drug Administration(FDA). So no clarity about its dosage can be known. Because of this, there is no melatonin dose chart child available anywhere. In such a case, parents can consult their child’s doctor or pediatrician regarding the correct dosage that their child should receive. However, the first route, in this case, should be establishing proper time-regulated sleep and waking patterns. Although supplements like melatonin should be the last resort, if you do choose to plan to administer it to your kid, start with a very low dosage, preferably, 0.5 mg-1 mg. It should be taken by the child 1.5 to half an hour before bedtime. If your child has ADHD, then the dosage should be around 3-6 mg. Do not adjust the dosage without consulting a healthcare professional. It can have adverse consequences for your child’s health. How Can You Make Your Child Fall Asleep Naturally? Caption: Mother and her child in bed, Credit: Pixabay As mentioned before, administering melatonin should be the last choice. If you have a healthy baby or kid, emphasis should be given to setting up proper sleeping patterns and schedules. Some ways by which you can achieve that are: Pre bedtime activity routine, like bathing children, singing lullaby, and bedtime stories. Not using the bed for any other activity apart from sleeping. Keeping the bedroom well-ventilated and adjusting its temperature. Turning off all kinds of electronic devices atleast an hour before bedtime. Thus, we see that although melatonin can help a child sleep to some extent, it is not something that should become a part of a child’s lifestyle. When they are growing and developing, it becomes necessary for you not to make your children dependent on such pills and supplements. If your child has ADHD or a severe insomnia case, it’s best to seek a doctor’s advise.

Sleep is an essential part of everyone’s life. You feel sleepy when your brain secrets a hormone called melatonin in response to the darkness around. This hormone is responsible for making you feel sleepy and finally doze off. When the levels of melatonin are low, it becomes very difficult to fall asleep. A melatonin supplement is used to regulate the body’s sleep-wake cycle, so you can function at your optimum level by getting the required amount of sleep. When one does not get enough sleep, they take melatonin for anxiety to relieve themselves of the discomforting feelings and restlessness. Like humans, a melatonin supplement can be used for pets too. Melatonin for dogs is commonly used to treat sleep and behavioural issues in them. As a mild sedative, melatonin can work well when consumed in moderate amounts on a short term basis. However, because of this supplement’s ready availability without the need for a prescription, it is quite easy to overdose on it. What can be the consequences of such a melatonin overdose? Can You Overdose on Melatonin? Caption: Man feeling dizzy, Credit: Pixabay No one likes to battle insomnia or the symptoms of a jet lag. In such cases, people get frustrated and desperate. In their attempts to fall asleep faster, they take more than the recommended dosage. A melatonin overdose can lead to unwanted and often harmful side-effects in individuals. Some of the symptoms of its overdose include: Nightmares Dizziness Headaches Diarrhea Nausea Joint pain and anxiety Stomach cramps Tremors in the body How Much Melatonin Should You Take? Melatonin is naturally produced in everyone’s body. So, taking large amounts of it (more than 10 mg at a time) is certainly not recommended. A melatonin dosage of around 0.3-5 mg can help regulate your sleep cycle and help you fall asleep faster than before. The right dose of melatonin depends upon a person’s body composition, and a dose that is suitable for one might not be suitable for another. It is generally recommended to start with the lowest possible dose and then gradually increase the amount but not under medical supervision. Most people don’t need more than 3 mg of melatonin. Its effects can be visible by consuming as little as 0.3-0.5 mg. You might wonder, how long does melatonin last? Well, it does not last long. At max, its effect can be observed for around 5 hours. But if you overdose on it, you can feel groggy and sleepy during the day due to excess amounts of melatonin in your system. What Should be Avoided with Melatonin? Caption: Tablets and alcohol, Credit: Pixabay Melatonin is a mild drug and can be safely consumed with anything. However, it should not be consumed with certain medications like Blood thinners Oral contraceptives Blood pressure medications Anticonvulsants Melatonin and alcohol and melatonin and coffee are two unhealthy combinations and should be avoided under all circumstances. These combinations can alter your natural sleep-wake cycle and, consequently, the brain’s melatonin production. Melatonin is effective in regulating the body’s sleep cycle. It is a fairly safe drug that can be used by most people. That being said, it is easy to get carried away with this mild supplement and overdose on it. Sometimes the consequences of such an overdose can prove extremely harmful for the health of a person.

Melatonin is a naturally occurring hormone in the body that is secreted by your brain. This hormone regulates the natural sleep-wake cycle of the body. Lower than usual levels of this hormone in the body can cause sleep problems whereby a person finds it difficult to sleep soundly at night. Melatonin supplements are commonly used by people facing insomnia and other sleep disorders. Apart from humans, melatonin supplements are also used to treat behavior disorders and sleep difficulties in animals. For example, melatonin for dogs is a common choice for pet owners who find their pets suffering from sleep issues and hair loss. Although there are no clear studies regarding melatonin’s effectiveness in curing sleep issues, people troubled by sleeplessness don’t hesitate to pop this supplement before bed. They don’t realize that the FDA does not approve of it as a sleeping pill. In such a situation, it becomes essential to keep in mind certain pointers before relying on melatonin every day. Things to Know Before Taking Melatonin Here are five critical things you should know before relying on melatonin: What melatonin can do Side-effects of melatonin Can you overdose on melatonin The correct way to take melatonin How long does melatonin last 1. What Melatonin Can Do Caption: A symbol for sleep, Credit: Pixabay Melatonin supplements can prove useful to treat conditions like jet lag, sleep disorders in adults and children, insomnia, and anxiety issues. It can also be effective for those suffering from fibromyalgia and children with ADHD ( Attention Deficit Hyper Activity Disorder). It is best used on a short-term basis to regulate your normal sleep-wake cycle. 2. Side-Effects of Melatonin Side-effects of this health supplement are rare. Some mild side-effects include: Nausea Dizziness Headache Laziness However, people with existing health conditions such as those suffering from diabetes, liver, or kidney diseases are at risk of developing more severe side-effects. 3. Can You Overdose on Melatonin Caption: Woman feeling discomfort, Credit: Pixabay Too much melatonin can make it harder for you to fall asleep by making you excessively sleepy and disrupting your sleep-wake cycle. Melatonin overdose manifests itself in the following ways: Nausea Anxiety Diarrhea Headaches Also, note that melatonin and alcohol can be a dangerous combination. Apart from the side-effects mentioned above, it can also make you pass out, cause increased heart palpitations, and swelling in your feet and hands. 4. The Correct Way to Take Melatonin Caption: man reading from a paper, Credit: Pixabay To treat sleep disorders, not more than a 5 mg dosage of melatonin should be taken 3-4 hours before hitting the bed. Short-acting melatonin should be taken near bedtime to prevent jetlag. Pregnant and breast-feeding women should take this supplement only after consulting their healthcare professional. Melatonin of a good, known, and reputable brand should be purchased. People who are already taking other medications should use melatonin after consulting their doctor. Always use melatonin for a short-term period. 5. How Long Does Melatonin Last Melatonin’s effect on the body lasts for up to 5 hours. You can expect to feel drowsiness approximately 30 minutes after you have taken the supplement. Factors like age, caffeine consumption, body composition, and your overall health also determine the effects of melatonin will prevail. Thus we see that melatonin can be used as a mild sedative for people with sleep disorders or those experiencing jetlag or other health conditions like fibromyalgia. It is best to be used for only a short time. Don’t make it a part of your lifestyle. Instead, make lifestyle changes like exercising often and consuming a healthy diet along with maintaining a proper bedtime schedule to fall asleep quickly.

Vitamin A is an essential micronutrient critical for maintaining healthy vision, skin, and immune system. In medical terms, it is also called retinol. As a fat-soluble vitamin, it is crucial for the maintenance of kidneys, heart, lungs, and other vital organs. A deficiency of vitamin a manifests itself in dry and damaged eyes, skin, and other body tissues. It is widely noticed among children and adolescents, particularly in low-income countries. Symptoms of vitamin a deficiency are easy to notice, but often ignored by most people as seasonal ailments. If not attended at the initial phase, the symptoms can develop into debilitating vision and skin-health disorders. What Causes Vitamin A Deficiency? There are primarily two leading causes of vitamin A deficiency. They are: Inadequate levels of vitamin A in the diet of a person. Body’s inability to properly synthesize vitamin A from the diet. Vitamin A deficiency happens when a person’s diet is devoid of any vitamin A fortified food items like milk, eggs, green leafy vegetables, and fruits. Certain health conditions like liver disorders, intestine surgeries, and diarrhea can also decrease the body’s ability to absorb vitamin A from the diet. Symptoms of Vitamin A Deficiency Caption:: Woman rubbing her eyes, Credit: Pixabay A mild vitamin A deficiency is difficult because of the lack of symptoms. But some of the warning signs of this vitamin’s deficiency that you should not overlook are Skin, chest, and throat infections. Dry and weak eyes Dry hair, chapped lips, and brittle nails Stunted growth in children Infertility issues in women Ulcers and lesions in the mouth Dry and itchy skin Vitamin A Deficiency Diseases The most common way vitamin A deficiency occurs is by the inability to absorb and process vitamin A from the diet by the body. It can give rise to diseases like Celiac disease Liver cirrhosis Bile duct disorder Pancreatic insufficiency Complete vision impairment Corneal ulceration Night blindness Respiratory tract infections Diagnosis and Treatment of Vitamin A Deficiency Caption: vitamin A deficiency picture, Credit: Pixabay The doctor diagnoses vitamin A deficiency through blood tests and symptoms exhibited by a person. Eye tests are also conducted to determine if vitamin A deficiency is behind the experienced vision problems. A vitamin a deficiency treatment plan includes administering high doses of vitamin A orally in the form of a supplement to children and adults. It is done until the vision, and skin problems show signs of improvement. How Can Vitamin A Deficiency Be Prevented? Caption: Vitamin A rich foods, Credit: Pixabay Regular consumption of vitamin A-rich food sources like carrots, mangoes, whole milk, eggs, fish, spinach, and potatoes will prevent the occurrence of vitamin a deficiency diseases. You should consume at least 4-5 servings of fruits and green leafy vegetables every day in your diet. Children and adolescents who are at risk of developing vitamin A deficiency are advised to include vitamin A supplements in their diet. However, the supplementation should be done under strict medical supervision. Vitamin A deficiency can be easily recognized and prevented in most people. There are lots of food sources of vitamin A that are readily available in all seasons. Ensure that you eat them with a source of fat like oil or cheese to enable its full absorption by the body.