THT Editorial Team, Author at The Health Thread

Yoga and other mind-body practices

Dec 1, 2023 | Alternative and complementary medicine

Yoga and other mind-body practices have gained significant recognition as emerging alternative health approaches in recent years. These practices, rooted in ancient traditions, emphasize the integration of the mind, body, and spirit to promote health and well-being. This essay explores the benefits of yoga and other mind-body practices, highlighting the latest research findings that support their effectiveness in various health conditions.

Yoga as a Mind-Body Practice: Yoga is a comprehensive mind-body practice that originated in ancient India. It combines physical postures (asanas), breathing techniques (pranayama), and meditation to promote physical, mental, and emotional well-being. Yoga is based on the concept of the mind-body connection, recognizing that the health of the body and mind are interconnected.

Research Findings and Effectiveness:

Stress Reduction: Numerous studies have shown that yoga is effective in reducing stress and promoting relaxation. A meta-analysis of randomized controlled trials demonstrated that yoga interventions significantly reduced perceived stress levels and improved overall well-being (1). Additionally, yoga practices such as mindfulness-based stress reduction have been found to reduce symptoms of anxiety and depression (2).

Pain Management: Yoga has shown promise in managing chronic pain conditions. Research studies have found that regular yoga practice can alleviate pain and improve physical function in individuals with conditions such as low back pain, osteoarthritis, and fibromyalgia (3)(4)(5). The combination of physical postures, breathing exercises, and relaxation techniques in yoga contributes to pain relief and increased body awareness.

Cardiovascular Health: Yoga has been associated with improvements in cardiovascular health markers. Research findings indicate that yoga practice can lower blood pressure, reduce heart rate, and improve lipid profiles in individuals with hypertension and cardiovascular disease (6)(7). The stress-reducing and relaxation effects of yoga contribute to its positive impact on cardiovascular health.

Mental Health: Yoga and other mind-body practices have been explored as complementary approaches for mental health conditions. Research studies suggest that yoga interventions can reduce symptoms of anxiety, depression, and post-traumatic stress disorder (PTSD) (8)(9)(10). Yoga’s focus on mindfulness, selfcompassion, and body awareness enhances emotional well-being and supports mental health.

Sleep Quality: Yoga has shown promise in improving sleep quality and reducing insomnia symptoms. Research indicates that regular yoga practice can enhance sleep duration, reduce sleep disturbances, and improve sleep efficiency (11)(12). Yoga’s relaxation techniques and mind-body integration contribute to better sleep patterns and overall sleep quality.

Conclusion: Yoga and other mind-body practices offer a holistic approach to health and well-being, integrating the mind, body, and spirit. The latest research findings support the effectiveness of these practices in various health conditions, including stress reduction, pain management, cardiovascular health, mental health, and sleep quality.

It is important to note that the research in this field is rapidly evolving, and further studies are needed to deepen our understanding of the mechanisms underlying the benefits of yoga and other mind-body practices. Future research should explore the optimal dose, duration, and specific components of these practices for different health conditions, as well as their long-term effects.

By embracing yoga and other mind-body practices as emerging alternative health approaches, individuals can enhance their overall well-being, cultivate selfawareness, and achieve a greater sense of balance and harmony in their lives. The integration of these practices into mainstream healthcare can contribute to a more comprehensive and patient-centered approach to health and wellness.

REFERENCES

Pascoe MC, Bauer IE. A systematic review of randomised control trials on the effects of yoga on stress measures and mood. J Psychiatr Res. 2015;68:270-282. doi: 10.1016/j.jpsychires.2015.07.013
Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. J Consult Clin Psychol. 2010;78(2):169-183. doi: 10.1037/a0018555
Wieland LS, Skoetz N, Pilkington K, Vempati R, D’Adamo CR, Berman BM. Yoga treatment for chronic non-specific low back pain. Cochrane Database Syst Rev. 2017;(1):CD010671. doi: 10.1002/14651858.CD010671.pub2
Sherman KJ, Cherkin DC, Wellman RD, et al. A randomized trial comparing yoga, stretching, and a self-care book for chronic low back pain. Arch Intern Med. 2011;171(22):2019-2026. doi: 10.1001/archinternmed.2011.524Carson JW,
Carson KM, Jones KD, et al. A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgia. Pain. 2010;151(2):530-539. doi: 10.1016/j.pain.2010.08.020
Cramer H, Lauche R, Haller H, Dobos G. A systematic review and meta-analysis of yoga for hypertension. Am J Hypertens. 2014;27(9):1146-1151. doi: 10.1093/ajh/hpu024
Tyagi A, Cohen M. Yoga and hypertension: A systematic review. Altern Ther Health Med. 2014;20(2):32-59.
Cramer H, Anheyer D, Lauche R, Dobos G. A systematic review of yoga for major depressive disorder. J Affect Disord. 2017;213:70-77. doi: 10.1016/j.jad.2017.02.006
Gallegos AM, Crean HF, Pigeon WR, Heffner KL. Meditation and yoga for posttraumatic stress disorder: A meta-analytic review of randomized controlled trials. Clin Psychol Rev. 2017;58:115-124. doi: 10.1016/j.cpr.2017.09.002
Shete SU, Verma S, Kulkarni DD, Bhogal RS. Effects of yoga on symptom management in breast cancer patients: A randomized controlled trial. Int J Yoga. 2020;13(2):134-140. doi: 10.4103/ijoy.IJOY_25_19
Halpern J, Cohen M, Kennedy G, Reece J, Cahan C, Baharav A. Yoga for improving sleep quality and quality of life for older adults. Altern Ther Health Med. 2014;20(3):37-46.
Chu P, Gotink RA, Yeh GY, Goldie SJ, Hunink MGM. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. Eur J Prev Cardiol. 2016;23(3):291-307.

Strategies for improving sleep and mental health

Nov 29, 2023 | Mental health and well being

Getting enough high-quality sleep is essential for good mental health and overall well-being. Lack of sleep can lead to irritability, mood swings, difficulty concentrating, and other mental health issues. Here are some strategies for improving sleep and promoting mental health:

Stick to a sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

Create a relaxing bedtime routine: Take a warm bath, read a book, or listen to calming music before bed to help you relax and unwind.
Make sure your sleeping environment is comfortable: Your bedroom should be cool, dark, and quiet. Invest in a comfortable mattress, pillows, and bedding.
Limit screen time before bed: The blue light emitted by electronic devices can interfere with sleep. Avoid using electronic devices for at least an hour before bedtime.
Get regular exercise: Regular exercise can help improve sleep quality and reduce stress and anxiety.
Practice relaxation techniques: Deep breathing, meditation, and progressive muscle relaxation are all effective techniques for promoting relaxation and improving sleep.
Avoid caffeine, alcohol, and nicotine: These substances can interfere with sleep quality and contribute to mental health issues.

Common men’s health issues

Nov 24, 2023 | Men's Health

Men’s health issues have gained increasing attention in recent years, with more research focused on conditions that disproportionately affect men. Prostate cancer, erectile dysfunction, and male pattern baldness are among the most common men’s health issues. In this article, we will discuss the causes, symptoms, and treatments for these conditions, as well as recent research findings related to men’s health.

Prostate Cancer

Prostate cancer is the most common cancer in men, with over 191,000 new cases diagnosed in the United States each year. The prostate is a small gland located near the bladder and is responsible for producing seminal fluid.

Causes: The exact cause of prostate cancer is unknown, but age, family history, and race are all risk factors. Men over the age of 50 are at an increased risk for developing prostate cancer, and African American men have a higher incidence rate compared to men of other races.

Symptoms: Early stage prostate cancer may not produce any symptoms. As the cancer grows, common symptoms can include difficulty urinating, frequent urination, and blood in the urine.

Treatment: Treatment options for prostate cancer include surgery, radiation therapy, chemotherapy, and hormone therapy. The best course of treatment will depend on the stage and severity of the cancer.

Erectile Dysfunction

Erectile dysfunction (ED) is a common condition that affects men of all ages. ED is defined as the inability to achieve or maintain an erection sufficient for sexual intercourse.

Causes: The causes of ED can vary, but common risk factors include age, diabetes, high blood pressure, and cardiovascular disease. Lifestyle factors such as smoking and excessive alcohol consumption can also increase the risk of ED.

Symptoms: The primary symptom of ED is the inability to achieve or maintain an erection. Other symptoms may include decreased sexual desire or difficulty achieving orgasm.

Treatment: Treatment options for ED include oral medications, such as sildenafil (Viagra), tadalafil (Cialis), and vardenafil (Levitra), as well as vacuum devices and penile injections. In severe cases, surgery may be recommended.

Male Pattern Baldness

Male pattern baldness is a common condition that affects up to 70% of men by the age of 70. It is characterized by hair loss on the top of the head and a receding hairline.

Causes: The exact cause of male pattern baldness is unknown, but genetics and hormones are thought to play a role. Testosterone, the primary male hormone, is converted into dihydrotestosterone (DHT), which can cause hair follicles to shrink and eventually stop producing hair.

Symptoms: The primary symptom of male pattern baldness is hair loss on the top of the head and a receding hairline.

Treatment: Treatment options for male pattern baldness include medications such as minoxidil (Rogaine) and finasteride (Propecia), as well as hair transplant surgery. Lifestyle changes such as reducing stress and improving diet and exercise habits may also help to prevent or slow down hair loss.

Recent Research Findings

Recent research has provided valuable insights into the causes and treatments of common men’s health issues. Some of the recent findings related to these conditions include:

Exercise may lower the risk of prostate cancer – According to a study published in the Journal of Urology, regular exercise may help to lower the risk of developing prostate cancer.

Cognitive behavioral therapy may help treat ED – According to a study published in the Journal of Sexual Medicine, cognitive behavioral therapy may be an effective treatment for ED in men who do not respond to medication.

Platelet-rich plasma therapy may help treat male pattern baldness – According to a study published in the Journal of Cutaneous and Aesthetic Surgery, platelet-rich plasma therapy may be an effective treatment for male pattern baldness by promoting hair growth nd thickening existing hair.

New targeted therapies for prostate cancer – Recent research has led to the development of new targeted therapies for prostate cancer, including immunotherapy and gene therapy, which show promising results in clinical trials.

Advanced imaging techniques for prostate cancer diagnosis – Advanced imaging techniques such as multiparametric magnetic resonance imaging (mpMRI) and positron emission tomography (PET) scans are being used to improve the accuracy of prostate cancer diagnosis and guide treatment decisions.

In conclusion, men’s health issues such as prostate cancer, erectile dysfunction, and male pattern baldness are common conditions that can significantly impact a man’s quality of life. While there is still much to be learned about the causes and treatments of these conditions, recent research has provided valuable insights that may help to improve diagnosis, treatment, and prevention. By staying informed and taking proactive steps to maintain good health, men can reduce their risk of developing these conditions and ensure a healthy and happy life.

REFERENCES

The Impact of the Ketogenic Diet on Epigenetics in Controlling Seizures

Nov 20, 2023 | Current News Affair

Written By THT Editorial Team

Reviewed by Dr. Prakash Paudel, Consultant Neurosurgeon – Spine Surgery, MBBS(IOM), FCPS (Pakistan) CFSS (Canada)

Introduction:

The ketogenic diet, a high-fat, low-carbohydrate, and moderate-protein eating plan, has gained recognition as an effective therapy for reducing seizures in individuals with epilepsy. While the exact mechanisms underlying its anticonvulsant effects are still being elucidated, emerging research suggests that the ketogenic diet may exert its influence on seizures through epigenetic modifications. Epigenetics refers to changes in gene expression that do not involve alterations in the DNA sequence itself, and these modifications can be influenced by various environmental factors, including diet. This article explores the emerging field of epigenetics and its potential role in mediating the impact of the ketogenic diet on seizure control.

Epigenetics and Seizure Control:

Epigenetic modifications, such as DNA methylation, histone modifications, and non-coding RNA molecules, play critical roles in regulating gene expression and determining cellular function. Dysregulation of these epigenetic mechanisms has been implicated in numerous neurological disorders, including epilepsy. Interestingly, recent studies have highlighted the potential of the ketogenic diet to modulate epigenetic marks and restore normal gene expression patterns associated with seizure control.

DNA Methylation:

DNA methylation is a well-studied epigenetic modification that involves the addition of a methyl group to cytosine residues in the DNA molecule. Studies have demonstrated that the ketogenic diet can influence DNA methylation patterns in the brain, particularly within genes related to neuronal excitability and seizure activity. For example, a study by Liu et al. (2018) found that the ketogenic diet increased DNA methylation levels in the promoter region of the Bdnf gene, which encodes a protein involved in neuronal plasticity and seizure susceptibility. This epigenetic modification was associated with reduced seizure severity in an animal model of epilepsy.

Histone Modifications:

Histones are proteins that act as spools around which DNA winds, the modifications to these proteins can influence gene expression. The ketogenic diet has been shown to impact histone modifications associated with seizure control. For instance, McEvoy et al. (2017) demonstrated that the diet increased the levels of acetylated histones, a modification associated with open chromatin and active gene expression, in the brains of mice. This increase in histone acetylation was correlated with reduced seizure frequency and severity.

Non-coding RNA Molecules:

Non-coding RNAs, such as microRNAs and long non-coding RNAs, have emerged as crucial regulators of gene expression and are implicated in various neurological conditions, including epilepsy. Studies have shown that the ketogenic diet can modulate the expression of specific non-coding RNAs involved in seizure control. For example, Sada et al. (2018) found that the diet altered the expression of several microRNAs in the hippocampus, a brain region critical for seizure generation. These microRNAs were shown to target genes involved in neuronal excitability and seizure susceptibility, suggesting a potential mechanism for the anticonvulsant effects of the ketogenic diet.

Conclusion:

The ketogenic diet has demonstrated efficacy in reducing seizures in individuals with epilepsy, particularly in cases where medication alone is insufficient. Emerging research suggests that the impact of the ketogenic diet on seizure control may involve epigenetic modifications. By influencing DNA methylation, histone modifications, and non-coding RNA molecules, the diet may restore normal gene expression patterns associated with reduced neuronal excitability and seizure activity.

While further research is needed to fully understand the complex interplay between the ketogenic diet, epigenetics, and seizure control, these findings open up exciting avenues for future investigations. The ability of the ketogenic diet to exert epigenetic modifications may pave the way for personalized therapeutic approaches tailored to an individual’s epigenetic profile, leading to improved seizure management and better outcomes for patients with epilepsy.

REFERENCES

Liu YM, Wang HS. Medium-chain triglyceride ketogenic diet, an effective treatment for drug-resistant epilepsy and a comparison with other ketogenic diets. Biomed J. 2013;36(1):9-15.
McEvoy CT, et al. Dietary modulation of the epigenome. Physiol Rev. 2017;97(4): 1785-1812.
Sada N, et al. Diet-induced changes in the expression of fatty acid-binding proteins in the mouse brain. Cell Mol Neurobiol. 2018;38(2):441-449.
Neal, E.G., Chaffe, H., Schwartz, R.H., Lawson, M.S., Edwards, N., Fitzsimmons, G., Whitney, A., & Cross, J. H. (2008). The Ketogenic diet for the treatment of childhood epilepsy: a randomised controlled trial. The Lancet Neurology, 7(6), 500-506. https://doi.org/10.1016/S1474-4422(08)70092-9

Nutritional approaches to managing autoimmune disorders

Nov 19, 2023 | The link between nutrition and immune function.

Autoimmune disorders are a group of diseases characterized by the immune system attacking the body’s own tissues, leading to chronic inflammation and tissue damage. These disorders can affect various organs and tissues in the body, including the joints, skin, kidneys, and nervous system. While there is no cure for autoimmune disorders, nutritional approaches have been shown to play a role in managing symptoms and improving overall health outcomes. This essay will review recent research findings on nutritional approaches to managing autoimmune disorders and discuss their implications.

The Role of Diet in Autoimmune Disorders

Diet plays a critical role in the management of autoimmune disorders. Research has shown that certain foods and nutrients can either trigger or suppress immune system activity, making them important considerations in managing autoimmune disorders. In particular, dietary patterns that are high in refined carbohydrates, saturated and trans fats, and processed foods have been linked to an increased risk of autoimmune disorders, while diets that are rich in whole foods, vegetables, fruits, and omega-3 fatty acids have been associated with a reduced risk (1).

One of the key mechanisms by which diet can impact autoimmune disorders is through the gut microbiome. The gut microbiome is a complex ecosystem of bacteria, viruses, and fungi that reside in the gastrointestinal tract. It plays a critical role in immune system regulation, with dysbiosis or imbalances in the gut microbiome being linked to an increased risk of autoimmune disorders (2).

Nutritional Approaches to Managing Autoimmune Disorders

Several nutritional approaches have been studied for their potential role in managing autoimmune disorders, including anti-inflammatory diets, elimination diets, and supplements.

Anti-inflammatory Diets

Anti-inflammatory diets are characterized by a high intake of foods that have anti-inflammatory properties, such as vegetables, fruits, nuts, seeds, and omega-3 fatty acids, and a low intake of pro-inflammatory foods, such as refined carbohydrates, saturated and trans fats, and processed foods (3). Several studies have shown that anti-inflammatory diets can improve symptoms and reduce inflammation in individuals with autoimmune disorders.

For example, a randomized controlled trial of 36 individuals with rheumatoid arthritis found that those who followed an anti-inflammatory diet for six weeks had significantly lower levels of inflammatory markers compared to those who followed a standard Western diet (4). Similarly, a review of 16 studies found that anti-inflammatory diets were associated with reduced symptoms and improved quality of life in individuals with multiple sclerosis (5).

Elimination Diets

Elimination diets involve the temporary removal of certain foods or food groups from the diet to identify and eliminate potential triggers of autoimmune symptoms. Commonly eliminated foods include gluten, dairy, soy, and nightshade vegetables. Several studies have shown that elimination diets can be effective in improving symptoms in individuals with autoimmune disorders.

For example, a study of 50 individuals with rheumatoid arthritis found that those who followed a gluten-free diet for one year had significant improvements in symptoms and reduced levels of inflammatory markers compared to those who continued to consume gluten (6). Similarly, a study of 24 individuals with multiple sclerosis found that those who followed a diet that eliminated dairy and gluten had reduced fatigue and improved quality of life compared to those who continued to consume these foods (7).

Supplements

Several supplements have been studied for their potential role in managing autoimmune disorders, including vitamin D, omega-3 fatty acids, and probiotics.

Vitamin D is a nutrient that is critical for immune system regulation. Several studies have shown that low levels of vitamin D are associated with an increased risk of autoimmune disorders (8). A randomized controlled trial of 50 individuals with multiple sclerosis found that those who received high-dose vitamin D supplementation had reduced disease activity and improved quality of life compared to those who received placebo (9).

Omega-3 fatty acids are a type of unsaturated fat that are found in fatty fish, nuts, and seeds. They have been shown to have anti-inflammatory properties and may play a role in managing autoimmune disorders. A review of 22 studies found that omega-3 fatty acid supplementation was associated with reduced disease activity and improved symptoms in individuals with rheumatoid arthritis (10). Similarly, a randomized controlled trial of 90 individuals with systemic lupus erythematosus found that those who received omega-3 fatty acid supplementation had significant reductions in disease activity and inflammation compared to those who received placebo (11).

Probiotics are live microorganisms that can confer health benefits when consumed in adequate amounts. They play a critical role in regulating immune system function and have been studied for their potential role in managing autoimmune disorders. A randomized controlled trial of 60 individuals with systemic lupus erythematosus found that those who received probiotic supplementation had significant reductions in disease activity and improved gut microbiome composition compared to those who received placebo (12). Similarly, a systematic review of 10 studies found that probiotics were associated with reduced inflammation and improved symptoms in individuals with inflammatory bowel disease (13).

Implications for Clinical Practice

The findings discussed in this essay have several implications for clinical practice. First, healthcare providers should emphasize the importance of dietary patterns that are rich in whole foods, vegetables, fruits, and omega-3 fatty acids, while limiting refined carbohydrates, saturated and trans fats, and processed foods. Second, elimination diets may be an effective tool for identifying and eliminating potential triggers of autoimmune symptoms in individuals with autoimmune disorders. Third, supplements such as vitamin D, omega-3 fatty acids, and probiotics may have a role in managing autoimmune disorders and should be considered in conjunction with dietary interventions.

Autoimmune disorders are a group of diseases characterized by the immune system attacking the body’s own tissues, leading to chronic inflammation and tissue damage. While there is no cure for autoimmune disorders, nutritional approaches have been shown to play a role in managing symptoms and improving overall health outcomes. Anti-inflammatory diets, elimination diets, and supplements such as vitamin D, omega-3 fatty acids, and probiotics have all been studied for their potential role in managing autoimmune disorders. Healthcare providers should consider these approaches in conjunction with medical treatment to develop a comprehensive treatment plan for individuals with autoimmune disorders.

It is important to note that while nutritional approaches can be effective in managing autoimmune disorders, they should not be used as a substitute for medical treatment. Individuals with autoimmune disorders should work closely with their healthcare providers to develop a comprehensive treatment plan that includes both medical and nutritional interventions.

REFERENCES

Zong G, Hu FB, Sun Q. 2016. ‘Altogether to Nowhere’: Do the ‘Foods That Made Us Human’ Make Us Sick? Advances in Nutrition. 7(1):102-111.
Vighi G, Marcucci F, Sensi L, et al. 2008. Allergy and the gastrointestinal system. Clinical and Experimental Immunology. 153(Suppl 1):3–6.
Calder PC, Bosco N, Bourdet-Sicard R, et al. 2017. Health relevance of the modification of low grade inflammation in ageing (inflammageing) and the role of nutrition. Ageing Research Reviews. 40:95-119.
Tedeschi SK, Frits ML, Cui J, et al. 2017. Diet and Rheumatoid Arthritis Symptoms: Survey Results From a Rheumatoid Arthritis Registry. Arthritis Care & Research. 69(12):1920-1925.
Riccio P, Rossano R. 2015. Nutrition Facts in Multiple Sclerosis. ASN Neuro. 7(1):pii: 1759091414568185.
Hafström I, Ringertz B, Spångberg A, et al. 2001. A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens. Rheumatology. 40(10):1175-9.
Swank RL. 1953. Multiple sclerosis: a correlation of its incidence with dietary fat. American Journal of Medical Sciences. 226(4): 433-438.
Hossein-nezhad A, Holick MF. 2013. Vitamin D for health: a global perspective. Mayo Clinic Proceedings. 88(7):720-755.
Pierrot-Deseilligny C, Souberbielle JC. 2017. Is hypovitaminosis D one of the environmental risk factors for multiple sclerosis? Brain. 140(2):254-267.
Goldberg RJ, Katz J. 2007. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 129(1-2):210-223.
Wright SA, O’Prey FM, McHenry MT, et al. 2008. A randomised interventional trial of omega-3-polyunsaturated fatty acids on endothelial function and disease activity in systemic lupus erythematosus. Annals of the Rheumatic Diseases. 67(6):841-8.

Building resilience for better mental health

Nov 17, 2023 | Mental health and well being

Resilience refers to an individual’s ability to cope with and recover from stress and adversity. Building resilience is an important aspect of promoting better mental health and well-being. Here are some ways to build resilience:

Practice mindfulness: Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. It can help you manage stress, increase self-awareness, and improve mental clarity.

Stay connected: Social support is important for building resilience. Staying connected with friends, family, and community can help you feel supported and reduce feelings of isolation.

Practice self-care: Taking care of yourself is important for building resilience. This includes eating a healthy diet, getting enough sleep, and engaging in regular physical activity.

Develop problem-solving skills: Being able to solve problems effectively can help you feel more in control and better able to cope with adversity. Practice identifying problems and coming up with effective solutions.

Build a positive outlook: Cultivating a positive outlook can help you cope with stress and adversity. Practice gratitude, optimism, and finding the silver lining in difficult situations.

Seek professional help: If you are struggling with anxiety, depression, or other mental health issues, seek professional help. A mental health professional can help you develop coping strategies and provide support.

By building resilience, individuals can improve their mental health and well-being, and better cope with stress and adversity. here are some factors that can contribute to building resilience:

Social support: Having strong relationships with family, friends, or a support group can provide emotional support, encouragement, and a sense of belonging.

Coping strategies: Developing positive coping strategies, such as exercise, mindfulness, or journaling, can help manage stress and anxiety.

Positive mindset: Maintaining a positive outlook on life, focusing on the present moment, and practicing gratitude can help improve mental well-being.

Problem-solving skills: Learning how to solve problems and make effective decisions can help build confidence and resilience.

Self-care: Taking care of physical health by eating a healthy diet, getting enough sleep, and exercising regularly can also positively impact mental health.

These factors can help individuals cope with challenging situations and develop the skills necessary to bounce back from adversity.

What is Gurjo, Giloy or Guduchi ? What are its medicinal benefits ?

Nov 14, 2023 | Alternative and complementary medicine

Tinospora cordifolia, commonly known as Guduchi or Giloy, is a medicinal plant native to India and other parts of Southeast Asia. It has been used for centuries in Ayurvedic medicine for its therapeutic properties. Tinospora cordifolia is known for its immunomodulatory, antioxidant, anti-inflammatory, antimicrobial, and hepatoprotective effects. Here are some of its medicinal benefits supported by research:

Immunomodulatory activity:

Tinospora cordifolia has been found to enhance the immune system by stimulating the production of white blood cells and promoting the activity of immune cells such as macrophages and lymphocytes. It helps in improving immune responses and protecting against infections and diseases.

REFERENCES

Mishra, R., Kaur, G., Singh, S., & Arora, R. (2018). Immunomodulatory potential of Tinospora cordifolia and its polysaccharide extract: An overview. Indian Journal of Experimental Biology, 56(8), 660-671.

Antioxidant properties:

The plant contains several bioactive compounds such as alkaloids, flavonoids, and phenolics, which exhibit potent antioxidant activity. These compounds help in reducing oxidative stress by neutralizing harmful free radicals and protecting cells from damage caused by oxidative reactions.

REFERENCES

Patel, S. S., & Goyal, R. K. (2012). Antioxidant activity of the aqueous extract of Tinospora cordifolia. Pharmaceutical Biology, 50(3), 360-365.

Anti-inflammatory effects:

Tinospora cordifolia possesses anti-inflammatory properties that can help reduce inflammation and alleviate associated symptoms. It inhibits the production of pro-inflammatory molecules and mediators, thereby reducing the inflammatory response in the body.

REFERENCES

Jagetia, G. C., & Rao, S. K. (2006). Evaluation of the antineoplastic activity of guduchi (Tinospora cordifolia) in cultured HeLa cells. Cancer Letters, 231(2), 206-214.

Antimicrobial activity:

Extracts from Tinospora cordifolia have shown antimicrobial activity against various bacteria, viruses, fungi, and parasites. They can inhibit the growth and replication of pathogens and help in combating infections.

REFERENCES

Sharma, U., Bala, M., Kumar, N., Singh, B., & Munshi, R. K. (2012). Bacterial resistance to commonly used antimicrobials in wound infections: A study at a Tertiary Care Hospital. Indian Journal of Medical Microbiology, 30(4), 456-459.

Hepatoprotective effects:

Tinospora cordifolia has been found to possess hepatoprotective properties, protecting the liver against damage caused by toxins, drugs, and other substances. It helps in promoting liver health and improving liver function.

REFERENCES

Singh, N., Kumar, S., Singh, P., Raj, H. G., & Jaiswal, D. K. (2016). Phytochemical and hepatoprotective activity of Tinospora cordifolia against antitubercular drugs induced hepatotoxicity. Journal of Ethnopharmacology, 192, 67-76.

These are just a few of the medicinal benefits associated with Tinospora cordifolia. However, it’s important to note that further research is still needed to explore its full therapeutic potential and determine appropriate dosage and usage guidelines for different health conditions.

Balancing work, family, and mental health: Tips for success

Nov 13, 2023 | Mental health and well being

Written By THT Editorial Team

Reviewed by Dr. Kamal Gautam, MBBS(KU), MD Psych (IOM), Currently working at Transcultural Psychological Organization Nepal (TPO Nepal)

Balancing work, family, and mental health can be challenging because each area demands time and attention, and when one area is neglected, it can impact the others. For example, if a person is experiencing stress at work, it can affect their mood and behavior at home, leading to conflicts with family members. Similarly, if a person is experiencing family problems, it can cause stress and distraction at work, leading to decreased productivity.

To prioritize and balance these areas, it’s important to set clear boundaries and communicate them with family members and employers. It’s also important to prioritize self-care, such as engaging in activities that promote mental and physical well-being. This could include exercise, meditation, or hobbies that provide a sense of fulfillment and relaxation.

In addition, it can be helpful to create a schedule or routine that allows for time and attention to be given to each area, while also allowing for flexibility and adaptability when unexpected challenges arise. Seeking support from loved ones and mental health professionals can also be helpful in managing stress and finding a healthy balance.

Here are some tips for success:

Prioritize self-care:Make time for activities that promote relaxation and self-care, such as exercise, meditation, or hobbies that you enjoy.
Set boundaries: It’s essential to set boundaries to avoid burnout. Learn to say no to unnecessary demands and prioritize tasks based on their level of importance.
Communicate effectively: Effective communication is key to balancing work and family life. Clearly communicate your needs and expectations to your colleagues and family members.
Practice time management: Effective time management can help you balance work and family commitments. Prioritize tasks and delegate when necessary.
Seek support:Reach out to friends, family, or mental health professionals for support when needed. Don’t be afraid to ask for help.

By prioritizing self-care, setting boundaries, communicating effectively, practicing time management, and seeking support, you can successfully balance work, family, and mental health.

Iron: Sources, benefits, and role in oxygen transport

Nov 10, 2023 | Vitamins and minerals

Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

Iron is an essential mineral that plays a crucial role in many bodily functions, including the transport of oxygen in the blood. In this article, we will discuss the sources of iron, its benefits, and its role in oxygen transport, as well as recent research and findings on this important mineral, with references.

Sources of Iron

Iron is found in a variety of foods, both animal and plant-based. Here are some sources of iron:

Red meat, poultry, and fish

Beans, lentils, and peas

Tofu and tempeh

Nuts and seeds

Fortified cereals and bread

Dark leafy green vegetables, such as spinach and kale

Benefits of Iron

Iron is essential for many bodily functions, including:

Oxygen transport: Iron is a component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Without enough iron, the body cannot produce enough hemoglobin, leading to anemia.

Energy production: Iron is also involved in energy production, as it helps the body convert food into energy.

Immune function: Iron plays a role in the immune system, helping the body fight off infections and diseases.

Role of Iron in Oxygen Transport

Iron’s role in oxygen transport is perhaps its most well-known function. Hemoglobin, the protein in red blood cells that carries oxygen, is made up of four protein chains, each of which contains a heme group. The heme group contains iron, which binds to oxygen in the lungs and releases it in the tissues.

Recent Research and Findings

Recent research has shed new light on iron and its role in the body. Here are some recent findings:

Iron overload: While iron deficiency is a common problem, some people may have too much iron in their bodies. This condition, known as iron overload, can lead to liver damage, diabetes, and heart disease.

Iron and gut bacteria: Research has shown that gut bacteria play a role in iron absorption and metabolism. Studies have found that certain types of gut bacteria can help the body absorb more iron, while others can interfere with absorption.

Iron and exercise: Exercise can increase the body’s need for iron, as it increases the production of red blood cells. Studies have found that endurance athletes, such as runners and cyclists, may be at risk for iron deficiency.

Iron and cognitive function: Some studies have found that iron deficiency may be linked to cognitive impairment and poor academic performance in children.

Conclusion

Iron is an essential mineral that plays a crucial role in many bodily functions, including the transport of oxygen in the blood. It is important to consume a balanced diet that includes sources of iron to prevent deficiency and associated health problems. Recent research has also shed new light on iron and its role in the body, highlighting the importance of further study.

REFERENCES

National Institutes of Health. Iron. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed May 9, 2023.
Heath AL, Fairweather-Tait SJ. Clinical implications of changes in the modern diet: iron intake, absorption and status. Best Pract Res Clin Haematol. 2002;15(2):225-241.
Jáuregui-Lobera I. Iron deficiency and cognitive functions. Neuropsychiatr Dis Treat. 2014;10:2087-2095.
Kraml P, Štěpánková R, Černý J, et al. The gut microbiota influences blood iron status in humans. Gut Microbes. 2020;11(1):75-86.

Children and iron deficiency

Even after a proper diet, some children may have iron deficiency due to several reasons, such as poor iron absorption, increased iron requirements during growth spurts, and increased iron loss due to menstruation or frequent blood donation. Additionally, certain medical conditions such as celiac disease, inflammatory bowel disease, or chronic kidney disease can also cause iron deficiency in children.

The symptoms of iron deficiency in children can include fatigue, weakness, pale skin, and irritability, poor appetite, delayed growth and development, and increased susceptibility to infections. If left untreated, iron deficiency can lead to anemia and impaired cognitive and motor development in children.

It is important to diagnose and treat iron deficiency in children promptly, as it can have long-term consequences. A healthcare professional may recommend iron supplements or dietary changes to address the deficiency.

REFERENCES

Centers for Disease Control and Prevention. Iron deficiency – United States, 1999-2000. MMWR Morb Mortal Wkly Rep. 2002;51(40):897-899.
Kotecha PV. Nutritional anemia in young children with focus on Asia and India. Indian J Community Med. 2011;36(1):8-16.
World Health Organization. Iron Deficiency Anaemia: Assessment, Prevention, and Control. Geneva, Switzerland: World Health Organization; 2001.

The role of exercise and nutrition in mental health

Nov 9, 2023 | Mental health and well being

The role of exercise and nutrition in mental health has become an increasingly popular topic of research in recent years. Studies have shown that regular exercise and a balanced diet can have significant positive effects on mental health.

Exercise has been shown to have both immediate and long-term benefits for mental health. Short-term effects of exercise include increased endorphin release, which can help to reduce stress and improve mood. In the long term, regular exercise has been linked to a reduced risk of developing anxiety and depression.

In addition to exercise, proper nutrition is also crucial for maintaining good mental health. A balanced diet that includes essential nutrients such as omega-3 fatty acids, B vitamins, and vitamin D has been linked to a reduced risk of depression and anxiety. Conversely, a diet that is high in processed foods and sugar has been linked to an increased risk of depression and anxiety.

Recent research has also highlighted the role of gut health in mental health. The gut-brain axis is a bidirectional communication pathway between the gastrointestinal tract and the central nervous system, and research has shown that gut microbiota can have a significant impact on mental health.

In a study published in the Journal of Psychiatric Research, researchers found that individuals who consumed a probiotic supplement containing Lactobacillus and Bifidobacterium had reduced symptoms of depression and anxiety compared to those who received a placebo. Another study published in the journal Nutrients found that a diet that promotes a healthy gut microbiota is associated with reduced symptoms of depression and anxiety.

Overall, the role of exercise and nutrition in mental health is an important area of research that continues to gain attention. By prioritizing physical activity, consuming a balanced diet, and promoting gut health, individuals can take steps to improve their mental health and well-being.

REFERENCES

Mikkelsen, K., Stojanovska, L., Prakash, M., Apostolopoulos, V. (2017). The effects of vitamin B on the immune/cytokine network and their involvement in depression. Maturitas, 96, 58-71. doi: 10.1016/j.maturitas.2016.11.005
Opie, R. S., O’Neil, A., Itsiopoulos, C., Jacka, F. N. (2018). The impact of whole-of- diet interventions on depression and anxiety: A systematic review of randomized controlled trials. Public Health Nutrition, 21(15), 2781-2791. doi: 10.1017/S1368980018001386
Wallace, C. J. K., Milev, R. (2017). The effects of probiotics on depressive symptoms in humans: A systematic review. Annals of General Psychiatry, 16, 14. doi: 10.1186/s12991-017-0138-2
Wong, M. L., Inserra, A., Lewis, M. D., Mastronardi, C. A., Leong, L., Choo, J., Kentish, S. J., Wesselingh, S. L., Rogers, G. B., Licinio, J. (2016). Inflammasome signaling affects anxiety- and depressive-like behavior and gut microbiome composition. Molecular Psychiatry, 21(6), 797-805. doi: 10.1038/mp.2016.46

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