Fitness and Nutrition- A way of life

Most of us are familiar with the use of ice therapy by athletes to stimulate recovery but the science behind it can be used in daily life to improve performance, mental focus and reduce stress levels.

When you soak yourself in cold water or use ice packs to lower your temperature , your body is forced to create heat. This is called cold thermogenesis- a process that burns fat and stimulates release of proteins that burn glycogen(main storage form of glucose) from your muscles.

When the muscles are depleted of glycogen, your body receives a signal to increase production of HGH( human growth hormone) which leads to a cascade of positive effects, including :

• Reduced inflammation
• Increased insulin sensitivity meaning the body can use glucose more effectively.
• Stimulate the death of weak and damaged cells to make room for healthier ones.
• Can also improve thyroid and mitochondrial function.
• Release of norepinephrine which helps relieve pain and signals body to produce more antioxidants.

So, basically the good stuff happens in your body. This process helps improve sleep when done at night, helping you fall asleep faster and sleep deeper.

Cold thermogenesis also helps strengthen your vagus nerve- the wandering nerve of the body. The strength of the vagus nerve is called vagal tone. If this is high you are able to relax more quickly after experiencing a moment of stress.

But to get the benefits of cold thermogenesis you don’t necessarily need to sit in an ice bath. There is a simpler and easier way. Putting your face in ice water. I know, sounds odd. This works because the vagus nerve we spoke about is in your face and it is connected to all the nerves in your nervous system, throughout the body. The step-by-step guide:

• Fill a dish(one in which you can fit your face into!!) with water and put it in a freezer.
• When frozen solid, take it out and add water, then stir it up.
• Hold your breath and put your face into the dish for as long as you can hold your breath or until the cold hurts.

This has to be done with a bit of caution. Too long an exposure can cause damage to your skin. You need to start slow with a few seconds and then gradually build up.

Recent research says that there exists a fourth phase of water that is viscous like honey, somewhere between solid and liquid. This is called the exclusion zone (EZ) water or structured water.

Typically, it is said that EZ water forms when you expose it to infrared light, which makes the water molecules vibrate and transfer vibrational energy from one molecule to the other. As a result, to stabilize they become denser and more viscous. Thus, EZ water carries energy. There are other ways to get water to this phase using vibration, like a blender.

Our bodies are made up of 70% water and as it turns out, the type of water we drink has a huge impact on our performance. This EZ water is what our cells use and derive the most benefits from.

The Major Benefits :

• It delivers energy to the mitochondria (powerhouses) of our cells and helps them generate more energy.
• Fights toxins, reducing stress in our bodies.
• Acts like an antioxidant, protecting cells from free radicals and slowing down ageing.
• It reduces inflammation.
• Improves recovery and brain function, i.e,memory and cognitive abilities.

How to generate EZ water?

• Drink raw vegetable juices – EZ water forms naturally in this, although in lesser amounts.
• Blend regular water with butterfat(ghee)- The water absorbs vibrational energy and this absorption is increased in the presence of ghee, turning a larger portion of it into EZ water. I have seen a noticeable increase in energy and mental focus on the days I do drink this mixture. More sustained energy throughout the day and stabilized mood. Best way to drink it is blending ghee and coconut milk into your coffee, to activate your body whenever you start your day.
• Get a lot of sunlight – EZ water forms in your cells when you expose your skin to unfiltered sunlight for 10-20 minutes everyday.

So, these are a few ways you can generate more EZ water to keep your mitochondria more than happy and improve your daily performance. Do give them a try and see for yourself.

Diets usually focus on your body- staying lean and muscular. However, a sound body isn’t much good without a sound mind to run it. What we eat has a tremendous impact on our brain-mental clarity, anxiety and mood. In this article there will be a specific focus on using nutrition to hack aspects of brain health. Here are some hacks for a stronger brain:

1. Polyphenols to keep your brain young:

As we breathe, we are flooding our system with oxygen which our mitochondria(power plants of cells) latches onto and uses to make fuel. They leave behind free radicals, the part of oxygen they cannot use. A few free radicals help destroy damaged cells but an excess starts attacking strong cells causing inflammation and ageing. Chronic stress, toxins from smog, mold, sugar produce free radicals in excess. The solution is to eat veggies which contain polyphenols that neutralize free radicals and prevent their damage. Low inflammation boosts blood flow to brain providing it with more oxygen to make more energy giving you stable energy and focus. Here are some sources of polyphenols:

• Coffee: It has special polyphenols that protect high fat cells which make up most of our brain, making it highly neuroprotective.
• Green tea: It contains theanine, catechins which prevent cognitive decline. Theanine also improves attention and mood when paired with caffeine.
• Blueberries: They get their deep blue colour from anthocyanins which increase blood flow and life span.
• Pomegranates: They contain ellagitannins,special polyphenols that protect mitochondria from damage and prevent cognitive decline.

2. Saturated fats keep the brain cells insulated:

The brain is 60% fat, 25% of which is cholesterol. So low cholesterol leads to cognitive decline. Cholesterol also helps balance our sex hormones. Here are some sources of saturated fat and cholesterol:

• Butter: The sunny yellow colour and creamy consistency shows presence of extra nutrients. It is better to avoid waxy butters.
• Eggs : The egg yolk when a colour of deep yellow or orange again shows presence of extra nutrients. Egg yolks help raise the good cholesterol levels in our bodies.
• Dark chocolate: The darker the better. It is also full of polyphenols. Avoid ones with sugar.

3. Omega-3s for inflammation and brain structure:

They help in decreasing inflammation across your whole body especially the brain. DHA(docosahexaenoic acid), a type of omega-3 is the main structural component of the brain and helps in sharper memory and brain cell integrity. Here are some sources of omega-3s:

• Fish: Mackerel, salmon, sardines are good sources of omega-3 fatty acids.
• Organ meats: Liver, kidneys are high in DHA and make for excellent sources of omega-3s.

These diet principles will help you form a solid foundation and base for a fast,resilient brain.

Having bouts of depression and anxiety coupled with bursts of anger seriously impact your health,work and most importantly, your relationships. Anti-depressants are the most popular medication but come with loads of side-effects. Let’s first start with the basics.

What is depression?

The first problem is its definition- it cannot be easily measured or defined. Here are some symptoms which lay out the diagnostic criteria for depression:

• Depressed mood-sad,empty,hopeless.
• Diminished pleasure in all activities.
• Change in weight without dieting.
• Insomnia or hypersomnia nearly every day.
• Fatigue or loss of energy.
• Feelings of worthlessness or excessive guilt every day.
• Diminished ability to concentrate or indecisiveness every day.
• Suicidal thoughts.

Depressed people have higher levels of pro-inflammatory cytokines which indicate inflammation in the body slowing down growth of new brain cells.

Side-effects of Anti-depressants:

• Stomach upset
• Agitation
• Insomnia
• Weight gain
• Anxiety

Hacks to build a Stronger Brain:

1. Meditation & mindfulness:

This may sound annoyingly simple but does show promising results. Daily 30 minutes of mindfulness meditation sessions are better than counseling and drugs. They do alleviate symptoms like pain,stress,anxiety,disordered eating.

2. Get outside more:

Getting out into nature,under some trees specifically,rapidly lowers stress hormone levels, blood pressure, heart rate. Sunlight also helps you relax through release of endorphins which reduce pain,inhibit cancer growth. Sunlight also increases dopamine levels. Depression goes hand in hand with low levels of dopamine.

3. Exercise:

Short bursts of exercise increase levels of brain-derived neurotrophic factor(BDNF) which increases neuronal connectivity and reduces stress. Running and lifting also help alleviate anxiety and depression.

4. Nutrition:

Best way to overcome depression is to decrease inflammation and support your nutrient levels. A diet rich in nutrient-dense veggies like spinach,carrots,beetroots with herbs, spices, healthy fats and protein eliminates most allergens responsible for inflammation. Also omega-3 fats, clean saturated fats(coconut oil,ghee) and moderate amounts of animal protein help stabilise mood and reduce inflammation.

5. Decrease oxidative stress:

You suffer from oxidative stress when you do not have enough anti-oxidants to counteract the free radicals in your body. You can decrease oxidative stress by-

• Eliminating bad fats like refined vegetable oils.
• Increasing polyphenols found in herbs,dark fruits,veggies and spices like turmeric.
• Increase natural production of glutathione by supplementation. It is the body’s master antioxidant.

Adaptogens help your body adapt to biological and psychological stress by making it easier for you to balance your hormone systems. They help you cope with common symptoms of living in the modern world ,including fatigue, making you more resilient in all facets of life. They are plants/herbs that support your adrenal system helping balance your hormones. Here are some of the best adaptogens-

1. Ashwagandha:

It was used in Ayurveda for all kinds of things,most notably for reducing stress. It decreases anxiety, improves memory. 3-6 grams per day is a safe estimate for consuming this adaptogen. It also aids with neurodegenerative diseases and lowers cortisol,the stress hormone.

2. Holy Basil(Tulsi):

It is used in Ayurveda as an aphrodisiac and a liver supporter. It protects the liver,lowers stress and anxiety, increases muscle mass,boosts libido. It can be added to your tea or used as a capsule. It also lowers inflammation.

3. Maca:

It lowers stress levels,boosts libido and fertility and in women,helps regulate the menstrual cycle. It can be used in powder form. It is a great way to get rid of the free radicals and reverse ageing and balance hormones.

4. Panax Ginseng:

It has been used as an immune booster and performance enhancer. It improves brain power and focus,increases sense of well being,boosts libido,lowers blood sugar. It is mostly taken in capsule form.

5. Rhodiola Rosea:

It keeps fatigue and exhaustion at bay,boosts cognition and performance,improves mood and lowers depression. It can be used in tea or as a capsule.

6. Siberian Ginseng:

It has been used to fight fatigue,maximize physical performance and improve overall immunity and longevity. It can be used as a capsule. 200-400 mg is a safe limit.

Throughout your menstrual cycle your hormones shift causing you to feel and act differently depending on the time of the month. So adjusting your body as it goes through these changes could help you feel at your best. That is where cycle syncing comes in. It was created by functional nutritionist Alisa Vitti.

Cycle syncing is when you adapt your diet,exercise,social calendar,important work engagements to the different phases of your cycle. Fluctuating female sex hormones during a woman’s cycle influences her mood,energy levels,attractiveness and types of food she wants to eat.

Cycle syncing is beneficial for you if you:

• Are trying to conceive.
• Have polycystic ovary syndrome(PCOS).
• Struggle with PMS symptoms-anxiety,bloating,cramping.
• Have low libido.
• Experience heavy,painful or irregular periods.
• Are struggling to get pregnant.

The first step is to get in touch with your body and it’s natural rhythm. Also you would want to figure out the length of your cycle.

The phases of your cycle are as follows:

1. Menstrual Phase(Days 1 to 7):

This starts with when you see blood. During this time you are drawn inward and it is time to slow down and conserve energy. It is a time of increased creativity so try creating a vision board of your goals for the coming months.

What to eat- Focus on stews,soups,dark leafy greens,iron-rich food like meat. It is time to focus on iron, B-vitamin rich foods to support blood loss and energy. Also make sure to get omega-3 fatty acids.

Exercise should be kept to a minimum with light intensity workouts,yoga,pilates as you are more sensitive to pain during this time.

2. Follicular Phase(Days 8 to 13):

During this phase hormone levels slowly start to rise,mainly estrogen. So mental alertness and energy levels also rise. Your brain is sharp and ready to solve problems. This is the time to try new activities.

What to eat: Eat a lot of vegetables and protein-eggs and fatty fish preferably. Also eat lots of foods high in vitamin E like sweet potatoes which nourish the growing follicles( small sacs of fluid in the ovaries which hold the egg).

This is the time for more intense workouts-HIIT, heavy weights and dancing.

3. Ovulatory Phase(Days 14 to 21):

This begins with a surge of luteinizing hormone causing follicle to rupture and release mature egg from ovary. The major sign of ovulation is a clear and stretchy vaginal discharge. During ovulation your beta brainwave activity is high,increasing alertness and enhancing learning. Ideal time for public speaking,networking. You are also in the mood for love.

What to eat: Loads of cruciferous vegetables like cauliflower,broccoli,bok choy. Rich in antioxidants that flush out toxins. Also magnesium rich foods like spinach and dark chocolate to balance estrogen.

This is the time for high impact workouts and group settings.

4. Luteal Phase(Days 22 to 28):

Progesterone and estrogen levels are at their peak during most of this phase. Your attention is starting to turn inward and you feel a desire to spend time at home. It is a good time to take care of administrative tasks.

What to eat: Soups and root vegetables like sweet potatoes, yam. Blackberries,blueberries,strawberries are rich in flavonoids and vitamin C which support healthy progesterone production. Foods like carrots,spinach,broccoli keep neurotransmitters balanced and ward off PMS symptoms.

It is also time to wind down your exercise. Aim for stretching and yoga during this period of time.

If you have dreamt of eating chocolate every day, now you have an excuse. A bite of dark chocolate a day could not only be good for your heart,but may also improve brain function, alleviate stress and lower the risk of diabetes. But milk and white chocolates do not count. Dark chocolate contains phytonutrients which act as antioxidants and may play a role in cancer prevention,heart health and weight loss. A bar with 70% cacao or higher is your best bet. Here are some of the benefits of this superfood-

1. May help prevent heart disease:

The flavonoids in it maintain heart health. These chemicals help produce nitric oxide which causes blood vessels to relax and blood pressure to lower.

2. May improve cognition,prevent memory loss:

It has shown to stimulate neural activity in areas of the brain associated with pleasure , decreasing stress and improving your mood. This is again due to the flavonoids present in dark chocolate.

3. Improves blood sugar:

Healthy amounts of dark chocolate rich in cacao could improve how the body metabolizes sugar. It improves your body’s sensitivity to insulin, decreasing the risk of diabetes.

4. May help with weight loss:

It helps control appetite which could help in weight loss. During digestion it behaves like a prebiotic , encouraging growth of good bacteria in the gut.

5. Helps in cancer prevention:

The antioxidants in dark chocolate protect our cells from damage caused by free radicals which are responsible for ageing and diseases. Epicatechin and quercetin,two flavonoids present in chocolate, are responsible for cancer-fighting properties.

6. Good for your skin:

It contains manganese,calcium,iron. Manganese supports the production of collagen which helps keep skin young. Calcium helps repair and renew skin.

So there you have it. This superfood should be included in your diet but a check must be kept on portion size because,as we know, too much of a good thing can be harmful.

In today’s time and age, there are several powders up for sale that promise to burn fat and boost your metabolism. But these may do more harm than good,coming with loads of side effects. For making a lasting impact on your metabolism rate, nothing is better than eating fresh. Brightly coloured vegetables,vibrant greens are packed with vitamins and minerals that boost your metabolism. Eating good,real food is the truest and simplest way to maintain a healthy weight. Here is a list of foods that boost your metabolism-

1. Lentils-

One cup of lentils(dal) provides 35% of your daily iron needs plus protein and fiber,which aids in digestion. Iron facilitates the flow of oxygen throughout the body, which helps increase energy and metabolism.

2. Cruciferous vegetables:

Broccoli,cabbage,cauliflower contain three essential nutrients that power your metabolism-B vitamins,calcium and vitamin C. They also have high water and fiber content, a combination that increases your body’s ability to burn fat.

3. Beans:

It is loaded with fiber which lowers insulin levels after eating and improves insulin sensitivity leading to your body storing less fat. The B vitamins and zinc in it boost testosterone which helps increase energy and build calorie-burning muscle.

4. Lean meats:

These require a lot of energy to fully digest,helping speed up your metabolism. All the protein helps preserve muscle mass to keep your metabolism at its peak.

5. Berries:

These stabilize glucose levels and decrease body fat content. They also positively effect cardiovascular health.

6. Oats:

It keeps insulin levels low leading to decreased storage of fat preventing blood sugar spikes.

7. Citrus fruits:

Citrus fruits,especially lemon and grapefruit,are great for digestion. They are low in sugar and contain an antioxidant that helps lower your blood sugar. It also contains vitamin C,which helps your body metabolize fat faster.

8. Cinnamon:

It curbs yout sweet tooth and helps balance blood sugar. All this leads to increased metabolism.

9. Coconut oil:

It keeps a healthy balance of good bacteria in your gut,which is necessary for efficient digestion. Its high fat content gives a boost to your metabolism due to medium chain triglycerides(MCT) present in it.

10. Hot peppers:

Spicy foods have natural chemicals that fire up your metabolism. Capsaicin present in them helps your body burn more energy.

Ghee has been a staple of both Indian cuisine and Ayurvedic medicine since ancient times. Sometimes referred to as clarified butter, it is made by heating unsalted butter until the milk solids and water rise to the top,where they are skimmed off. It is pure butterfat and one of the best options for stir-frying and sauteing vegetables etc. Here are some benefits of ghee-

1. Reduces exposure to cancer-causing agents:

At high temperatures most oils break down into free radicals which can result in cell damage in the body in excess amounts and lead to development of cancer. With a smoking point of 500°F it retains its structural integrity under high heat.

2. Rich source of antioxidants:

Antioxidants seek out and neutralize free radicals to prevent cell and tissue damage that can lead to diseases. It contains vitamin E , one of the most powerful antioxidants found in food.

3. Contains cancer fighting CLA:

It contains stores of conjugated linoleic acid(CLA) which is found to combat cancer as well as cardiovascular diseases. It also helps in weight reduction.

4. Helps moisturize skin and hair:

On application to the scalp it reduces dryness and encourages the growth of thick,lustrous hair.

5. Has anti-inflammatory properties:

It contains large amounts of butyrate,a fatty acid linked to an immune response that soothes inflammation. It also contributes to a healthy digestive system by healing and repairing the stomach lining.

6. Contains heart-healthy fats:

It is high in monounsaturated omega-3 fatty acids which promote a healthy heart and cardiovascular system.

7. Alternative for people with dairy allergies:

It has only traces of lactose and casein making it suitable for people with dairy allergies.

8. It is a nutritional powerhouse:

It contains plentiful of fat soluble vitamins A,D,E and K which are essential fot a wide range of body functions. Ghee aids in the body’s absorption of fat-soluble vitamins and minerals from other foods.

A person would normally think that if a little exercise is good for you,more must be better. But there is a tipping point beyond which the amount of exercise you do, can do more harm than good. This is overtraining and happens when you exercise too much without recovery or when you are underfueling. Following are some signs that you may be overtraining-

1. Decreased performance:

Lack of improved performance despite an increase in training intensity or volume is a big sign. This includes decreased strength,endurance,slower reaction,reduced running speeds.

2. Increased perceived effort during workouts:

A clear sign of this is an abnormally elevated heart rate during exercise. If you are overtraining, it may take you longer to return to your normal heart rate.

3. Excessive fatigue:

A few days of fatigue is expected. But it starts to accumalate in the body when the body does not recover fully from previous workouts. The body starts pulling from its own energy stores. This may happen when you are not eating or sleeping enough.

4. Agitation and moodiness:

Overtraining affects your stress hormones-cortisol and epinephrine. This causes mood swings,unusual irriatbility and an inability to concentrate.

5. Insomnia or restless sleep:

Sleep is a time for the body to repair itself. But overproduction of stress hormones may not allow the body to relax making sleep much less effective.

6. Loss of appetite:

Hunger and satiety mechanisms are also affected by the hormonal imbalances caused by overtraining.

7. Chronic or nagging injuries:

Overtraining taxes all of the body’s systems and makes it difficult to ward off injuries. Overused muscles can cause constant aches or joint pain.

8. Metabolic imbalances:

It may lead to deficiencies like iron deficiency anemia. It can also cause cardiovascular,nervous and reproductive system problems. In women, there may be menstrual cycle disturbances.

9. Psychological stress and depression:

Raised stress levels on the long run could seriously harm your mind leading to depression and other mental illnesses.