Dietary Fibre

Dietary Fibre

 

     Eat more fiber. You've probably heard it before.  May be related to constipation!  But do you know why fiber is so good for your health? Fiber rich food can provide benefits on heart health, blood sugar,  digestive  health,  weight loss, and colon health and in preventing some type of cancer.  Children and adults should get atleast 25 to 38 GM's of fibre daily.

  Fiber is plant based food that cannot be broken down by the human digestive system.  Fiber belongs to polysaccharide group carbohydrates which passes through our stomach, small intestine, colon and out of body through stools.  Fbers are usually divided into two types, soluble fiber and insoluble fiber.  Cellulose, hemicellulose,  lignin etc are insoluble fiber.  Beta glucan, gorgum,  inulin etc. are soluble fibers.

 Insoluble fiber does not dissolve in water.  They absorb water and increase the bulk of food, making it easier to move through the digestive system and makes bowel movements easier.   It helps a lot those struggle with constipation.  Whole grains, legumes,  cabbage, leafy greens, and fruits those we eat with its skin etc contain insoluble fiber.

 Soluble Fibers are soluble in water.  They help control blood sugar and lower cholesterol.  This fibre supports the growth of micro-organisms found in our digestive system.   Soluble fiber is found in lentils, nuts, cashews, bananas, apples, other fruits, asparagus, barley, oats, onions, etc

.  

Why fiber?

  1 Dietary fiber increases the weight and size of your stool and softens it.  A bulky stool is easier to pass, decreasing your chance if constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.  Also it reduces the risk of hemmroids in colon and  likely to reduce  the risk of colorectal cancer.

 2 Overweight, obesity... is a global problem today.  Obesity and overweight are one of the leading causes of many serious diseases like diabetes, heart disease, cancer and arthritis.  Our change in eating habits and shift to urban diet has led to less intake of dietary fiber.  The deficiency of dietary fibre intake is one of the major causes of over weight.   High-fiber foods tend to be more filling of stomach than low-fiber foods.  So you're likely to eat less and stay satisfied longer. The amount of carbohydrates is thus reduced.   It helps to reduce intake of "energy dense" food.  It also appears to reduce the glycemic load of food.  In short, fiber is an important component of weight management.

  3  Diabetes management:   The initial stage of Type 2 diabetes  is a stage of insulin resistance.  There is enough insulin in the blood,  but it is resistant to act on glucose and convert them into energy.  Insulin resistance is a condition in which the levels of both insulin and glucose in the blood stream remain high.  This is where fiber comes into play.  Fiber, especially insoluble fiber,  increases insulin sensitivity,  in other words, it increases insulin's ability to recognize glucose and convert it into energy.  It is found that soluble Fiber can slow down the absorption of sugar.   Fiber plays an important role in the prevention and control of diabetes.

  

   4 Several trillions of micro organisms are there in our digestive system.  A healthy and diverse gut microflora is essential for healthy functioning our digestive system.  It also enhances 

normal immune development, metabolic functions and even regulation of normal mental and emotional functioning.  Fibref rich food helps the growth of these micro organisms, in a great way.   "We can all, therefore, improve our future health prospects through improving our gut flora. One excellent way to achieve this is through optimizing our dietary fibre intake" says National Institute of Health

  5 Studies also show that it has a significant impact on reducing the risk of heart disease and cardiovascular death rates.  Soluble fiber helps lower cholesterol. It may also help maintain healthy blood pressure,  the studies say.

  6  Colorectal Carcinoma is the third most reported cancer.  More substantial studies are underway on the connection between this cancer and a diet deficient in fibre.  Fibre rich diet may help reduce the risk of several other cancers also.  

   How to increase the amount of fiber in food

   1 Include fruits and vegetables that can be eaten with the skin. 

    2 Include nuts, lentils and beans in your diet

    3 Switch maida based foods like white bread, porotta etc to wheat-based ones.  

   4. Maintain WHO  recommendations 😜 of consuming 400 gms of variety fruits and vegitables.daily.

    In short,  intake of fibre rich diet may help reduce many of the diseases of today and is an integral part of a healthy living.  

References

1 Mayoclinic.  Healthy lifestyle,              nutrition and healthy-eating

2 National Institute of Health

National Library of Medicine

4. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

5. https://lpi.oregonstate.edu/mic/othernutrients/fiber#:~:text=Higher%20versus%20lower%20intakes%20of,fiber%20(11%20studies)%2C%20vegetable

5 Wikipedia 

  

ഒരു വലിയ കുട്ടിക്കഥ

മുത്തശ്ശിയെന്തേ തപ്പുന്നൂ?  മക്കളേ മച്ചിലെൻ തൂശിപോയി. മച്ചിന്നകത്ത്പോയുള്ളൊരാ-   

                                         സ്സൂചി-

യീമുറ്റത്തോമുത്തശ്ശി തപ്പുന്നൂ ? ഒട്ടുംവെളിച്ചമില്ലാത്തൊരാ മച്ചിലീമുത്തശ്ശിയെങ്ങിനെ  തൂശിതപ്പും!!

                                            

ഈമുത്തശ്ശിയുടെ ഒരു കാര്യം എന്നാണോ ചിന്ത?

  കുന്തം പോയാൽ കുടത്തിലും തപ്പണംന്നല്ലേ പ്രമാണം? .  "അന്വേഷിപ്പിൻ കണ്ടെത്തും" എന്ന് തിരുവചനവും.

തപ്പിക്കണ്ടുപിടിക്കേണ്ട സന്ദർഭങ്ങൾ നിരവധിയാണ്.

ഇരുട്ടിൽ തപ്പലാണ് പലപ്പോഴും നമ്മുടെ  ശീലം.  സ്ഥാനം തെറ്റി വെച്ച കണ്ണട!

തേടിയ വള്ളി ചിലപ്പോഴൊക്കെ കാലിൽ ചുറ്റാറുമുണ്ട്.

  ചിലപ്പോൾ ആനയെ തപ്പിയറിയാൻ പുറപ്പെട്ട അന്ധൻമാരുമാകാറുണ്ട്.

ഗൂഗിളിൽ തപ്പിയാൽ എന്തും കണ്ടുകിട്ടുമെന്നതാണ് പുതിയ നിയമം!!

  ഒരുകഥ......

ഒരുവലിയകുട്ടിക്കഥ!

ഒരുകാലത്ത് ഈശ്രരൻ മനുഷ്യരെക്കൊണ്ട് പൊറുതിമുട്ടി. ഈശ്വരന്‍  കുടികൊണ്ട ഇടങ്ങളിലെല്ലാം മനുഷ്യർ കൂട്ടംകൂട്ടമായി എത്തി പ്രാർത്ഥിക്കാൻ തുടങ്ങി.   പ്രാർത്ഥനയിൽ പരാതികളും അപേക്ഷകളും നിവേദനങ്ങളും മാത്രം. " എന്താന്റെ ഈശ്വരാ ! നീയെന്നോടിങ്ങനെ...",       "ദൈവമെ ഇത്തവണയെങ്കിലും എന്നെ ഈ പരീക്ഷയിൽ....." "  ഈ കച്ചോടം നടന്നാൽ ......"( തമ്പുരാന് ഒരോഫർ!)  നിവേദനങ്ങളുടെ കൂമ്പാരം.  ഈശ്വരനായിപ്പോയില്ലേ , കീറിക്കളഞ്ഞ്  ചുമ്മാതിരിക്കാനും പറ്റില്ല .  , ഗതികെട്ട ഈശ്വരൻ ഒടുവിൽ മനുഷ്യൻ കണ്ടെത്തിപ്പിടിക്കാൻ ഇടയില്ലാത്ത ഒരിടം തേടിപ്പിടിച്ച് ഒളിവിൽപ്പോയി.  

അന്നുമുതൽ മനുഷ്യർ  ഈശ്വരനെത്തപ്പി നടക്കാൻ തുടങ്ങി. കോവിലുകൾ, കാവുകൾ ,പള്ളികൾ,  കപ്പേളകൾ,  തിരുക്കൂടുകൾ, ശ്രീലകങ്ങൾ ...എങ്ങും ഈശ്വരനെക്കണ്ടില്ല.  തൂണിലും തുരുമ്പിലും അതിസൂക്ഷ്മദർശിനി വെച്ച് തിരഞ്ഞു. മുങ്ങിക്കപ്പലിൽ മുങ്ങാങ്കൂഴിയിട്ട് സമുദ്രത്തിൻറെഅടിത്തട്ട് വരെയെത്തി. ഗോളാന്തരപേടകം കേറി  ശൂന്യാകാശത്തിൻറെ അങ്ങേത്തലക്കുമപ്പുറത്തെത്തി, ദൈവം തമ്പുരാൻറെ പൊടിപോലും കാണാനായില്ല.  ഉച്ചവെയിലത്ത് ചൂട്ട്കത്തിച്ച് തിരഞ്ഞൂ ചിലരെന്നും കഥ! സൂചിതപ്പിയ മുത്തശ്ശിയേക്കാൾ കഷ്ടമായി ഈശ്വരനെ തേടിയ മനുഷ്യരുടെ അവസ്ഥ.....

മുപ്പത്തിമുക്കോടി ജനമനസ്സെന്ന മഹാകോവിലുകളോരോന്നും ഒളിത്താവളമാക്കിയ  ഈശ്വരൻ എല്ലാം കണ്ടു,  എല്ലാമറിഞ്ഞൂ!

           "തത് ത്വം അസി "

ഈശ്വരനാശിച്ചൂ : ഓരോ മനുഷ്യരും എന്നെങ്കിലും തന്നെക്കണ്ടെത്തും!!        

             നാരായണൻ മംഗലം 

The Fats of Life

Fat is a vital nutrient that's often misunderstood, yet it plays a crucial role in our growth, survival, and overall well-being. It's a concentrated source of energy and is essential for various functions in our body. These functions include providing energy, safeguarding our organs, aiding the absorption of vitamins A, D, E, and K, and forming part of our cell walls. Approximately 20% of men's body weight and 26% of women's body weight consists of fat, with our brain containing about 60% fat.

Fats are made up of molecules called fatty acids, which come in three main types: saturated fat, unsaturated fat, and trans fat. Saturated fats are solid at room temperature and are found in animal products like meat, dairy, butter, and some plant-based sources like coconut and palm oil. Eating too much saturated fat is linked to higher risks of heart disease and high cholesterol. On the other hand, unsaturated fats, like monounsaturated and polyunsaturated fats, are liquid at room temperature and are healthier options. Monounsaturated fats are in foods like olive oil, avocados, and nuts, while polyunsaturated fats are in fatty fish, flaxseeds, and walnuts. These fats are good for heart health.

Trans fats, created artificially through hydrogenation, are in processed and fried foods. They raise the risk of heart disease and cancers. Even bakery items often contain trans fats. While fat is important for a balanced diet, it's also calorie-dense, providing more energy (9 calories per gram) than carbohydrates and proteins (4 calories per gram). Therefore, consuming fats in moderation is advised. Identifying saturated and unsaturated fats is crucial for our choices.

Excessive fat from dairy products increases risks of heart disease, prostate cancer, and breast cancer. Western countries with high dairy consumption see more cases of these conditions. Butter, cheese, yogurt, and ice cream are common sources of these fats. Not all fats are harmful, though.  Mono unsaturated fat Omega-6 is one among them.  And they are found in Sunflower Oil,  Olive Oil etc.  Poly Unsaturated fat,  Omega-3 is essential for heart Heath,  brain health,  in cell growth and controlling inflammation.  The main source for Omega-3 is Salmon fish from cold water.

  Cooking methods matter too.  Proper cooking avoids turning good fats into dangerous trans fats. For example, frying omega-3-rich fish like mackerel and sardines transforms them into risky trans fats.  

Special cookware can help maintain taste while reducing risks. It's crucial not to reuse oil from deep frying. Limiting bakery products is recommended. The World Health Organization suggests saturated fat intake not to exceed 10%.

In conclusion, fats are crucial for energy and body functions. Knowing the right fats to consume can lead to positive health changes. Around 20/26% of our body is fat, and about 60% of our brain is fat. With wise fat choices, we can enhance our well-being significantly.

Ref:. W H O

         Wikipedia

          Optimal Nutrition Bible  by

                             Patrick Holford

                   

Health, at Optimal Level

How can we become optimally

healthy?  Is it enough to do some exercise?  Or is it enough to eat some vegetables?  Can superfoods like aloe vera, gooseberry and turmeric make us super healthy?  The answer is no.  But They can help!

 Our health is founded on Four Pillars!!

         

  Pillar Number One is Our Mind.

 Our mind controls all the functions of our body.  It makes all the decisions and take all the actions.  How about a Mercedes with a wrong driver?  A healthy mind is essential for a healthy body.

Ready to utilise the the infinite possibilities of our mind! 

The ability to manage fear, stress and sorrow!

Resilience,  peace of mind!  

Happiness,  Sense of humour,  laughter!!.......

These are some main attributes of a healthy mind.  And these  can be acquired  by practise!!!

  And now,  pillar No.Two,  Exercise:

We have to follow a structured exercise programme.  WHO recomends 150 minutes of structured exercise a week, which involves a warming up part,  an aerobic part,  strength training part,  stretching part and finally a relaxation part. Such a programme will improve your heart health,  minimise the risk of weight gaining,  increase your functional ability both mental and physical,  and lastly good, sound sleep! 

There are simple exercise items that we can perform from our home

  The third pillar is getting enough rest.   One should sleep well for seven/eight hours.    Sleep is essential to rejuvenate and strengthen the mind and body after a day's trauma. And let me say,  if your pillar One snd Two are strong,  the third one is by default 

   And the fourth pillar is our food. The nutrients from the food we eat builds molecules,  these molecules builds our cells,  these cells builds tissues,  tissues form organs and organs build systems.....Skeletal system,  Muscular system,  Circulatory system,  Nervous system etc.  Each System performs it's duty,  in a synchronised way with other systems.   For all this to happen,  the basic raw material is our food!!  We should pay maximum attention to what to eat,  how much to eat,  how we eat,  when to eat etc.

  Our health is determined  by how strong are these Four Fondationn Pilllars are!!  And all the process involved is very simple for an aspirant.  It is just building habits!!  It is our decision!!

Sleep

Sleep

Day long hard work!!  It is physical labour!!  Then have a lavish bath with a soothing oil all over the body,  in cold water!  This followed by a session of prayers "Nama Japa"!!  Then, supper!  (porridge of boiled broken brown rice?)   And an easy walk in the varanda for a few minutes  and lastly,  going to bed for sleep!  It was a sleep!! Deep deep sleep indeed!!! (Sukha Sushupthi).  

 

Oh! It was then!  The time has changed.  No physical labour.  No such a bath!  It is screen time PRIME.  Sleep became an issue for many!  And for many,  no time to sleep!!

 Sleep has a huge impact on the quality of our life.  Perhaps more research has been done on sleep than on wakefulness.  Sleep is just as important.  

 

A  good night's deep sleep,  can heal the trauma,  injury and fatigue of a full day's tiresome work.   If we wake up in the morning,  fully refreshed and with full of energy,  that night's sleep was "good".

  

Good sleep is  good for proper mental functioning!  Good for beauty! Essential for weight loss!   Is a pain reliever!  And Good for longevity!!

 It is estimated that one should

have Seven/Eight hours of sleep a night!  A sleep less than five hours is a serious issue!  (May vary for the aged)

 Food is closely related to sleep.  What do we eat, how much we eat,  when do we eat etc.   Eating less at night and eating early is a must for good sleep.

  Studies show that eating more carbs at night can help with better sleep. Bananas (potassium, vitamin B6, melatonin),  Cherry/grapefruit juice

(melatalin),   almonds (magnesium, protein),  sweet potato (potassium, protein),  cold milk,  honey (just one tablespoon),  dark chocolate (no milk chocolate/serotonin)  are helpful for good sleep.

Use the bed room only for sleeping!

  

 Stop all work at least one hour before going to sleep!  An hour long complete rest!!  No any type of Screens!!  Avoid all noises!  Turn off the lights!

 Do not read magazines or books just before going to bed.

 Avoid stimulant drinks after 6pm!

 Before going to sleep you can practice light exercises such as easy walking.

 Don't sleep during the day!

 Use of laptop, computer, mobile phone etc. only worsens sleep!!!

 Avoid looking at the clock too often!

 

 Before going to sleep, write down the problems of the day on a piece of paper.   Also list down some solutions!  Go to bed with a clear mind!  Prayer, Namajapam etc can also help to relieve stress!!

 

Never hesitate to seek medical help if some serious problem arises!!

 (Source: Vikas Pedia Article):