What is in prebiotic?

Compounds in the non-digestible fiber of food provide the ‘fuel’ that stimulates the growth and/or activity of beneficial bacteria in the colon. The increased activity of these health-promoting bacteria results in a number of health-related benefits both directly by the bacteria themselves or indirectly by the organic acids they produce via fermentation.

Good bacteria use both resistant starch as well as non-starch polysaccharides compounds in prebiotic food such as cellulose, hemicellulose, inulin, galacto-oligosaccharide (GOS), fructooligosaccharides (FOS), xylooligosaccharides (XOS), polydextrose and   oligofructose. Arabinogalactan can be found in certain vegetables. Pectin, the soluble fiber in your apple also has prebiotic potential.

Researchers distinguish between long chain, short chain, and full spectrum prebiotics. Inulin is a long chain prebiotic fiber and is digested more slowly.  Long chain prebiotics contain 9 to 64 links per saccharide molecule, providing food for bacteria in the large intestine. Oligofructose can be digested more quickly. It is a short chain prebiotic, containing 2 to 8 links per saccharide molecule that is non-digestible only in the upper gut by humans. Full spectrum prebiotics is food that contains both long chain and short chain fiber.

Inulin is the most easily available commercially in the market. It has specific technological advantages, being soluble upon heating and bland in taste. It can be blended into a large number of different food products which retain their intrinsic flavor without alteration of texture and appearance. Inulin helps to provide body, good mouth-feel and appearance, thus it can be used as a fat replacer for the emerging sector of lower energy food products [Franck, 2002]. 

When we eat food with prebiotic compounds, this is what happens when the food travel from the mouth down the GI tract:

·         Mouth- Not broken down by enzymes, minimal bacterial breakdown

·         Stools- No prebiotic excretion

·         Stomach- Not broken down by stomach acids, no absorption

·         Small intestine- No enzymatic hydrolysis, no absorption

·         Colon- Probiotics such as Lactobacilli and Bifidobacteria ferments the prebiotic fibers for fuel, producing acids such as lactic acid, acetic acid, butyric acid etc., which inhibits or kill harmful microbes. The fermentation process does not produce toxicity, carcinogenicity or genotoxicity.

Next time you tuck into a fiber rich meal, you know that you are giving both yourself and your friendly tenants in the gut a healthy, good meal.

Why Cholesterol is Essential for Health (2)

Function of cholesterol

Cholesterol is an integral component of every cell in your body, providing structural integrity and strength to cell membranes. It is not used as an energy source by your body because it is not biodegradable. (Cells membrane allows for the passage of nutrients and wastes into and out of the cell. Interaction with the cell membrane allows for molecular communication signals to pass from outside to inside of the cell.)

Cholesterol is the precursor of many bodily substances such as bile acids, vitamin D and hormones. Additionally, it contributes to the development and working of the central nervous system, and it has major functions in signal transduction.

All cells in the body synthesize cholesterol; the sites that produce the highest amount are the liver, intestines, adrenal glands, and reproductive organs.

What organs used cholesterol for

The liver produces about 20–25% of total daily requirements, half of which it converted into bile acids for digestion.

This is followed by the intestines. Bile salts aid in the intestinal absorption of fat molecules as well as the fat-soluble vitamins, A, D, E, and K.

Cholesterol esters is a major constituent of the adrenal gland; providing the raw material for the synthesis of the steroidal hormones, cortisol (influences or regulates blood sugar, blood pressure, immune function, the body's anti-inflammatory processes and Central Nervous System [CNS] activation.), glucocorticoids (involved in immune and inflammatory processes), and aldosterone (the principal regulator of the salt and water balance of the body, thus influencing blood pressure).

Mineralocorticoids need cholesterol in its formation. This hormone regulates osmotic balance.

Reproduction

The reproductive organs need cholesterol for sperm development. This structural fat is also used in the formation of estrogens, testosterone, androgens and progesterone.

Embryonic development is affected by cholesterol through its covalent bonding to Hedgehog proteins, resulting in their activation. During embryonic development, Hedgehog proteins regulate cell proliferation and differentiation and where each type of cells should migrate to. Without cholesterol, the signaling activity is disrupted and cell differentiation may be impaired.

It is also involved in prenatal genital development.

The above show cholesterol plays a vital part in human embryogenesis and development.

Nerves

Nerves are like telephone lines that allow messages to be sent to different parts of the body for communication. Cholesterol is a precursor of neurosteroids (involved in neurotransmission and excitation).

The myelin sheath is very rich in cholesterol and form a protective layer around nerve neurons. This insulation provides conduction of impulses more efficiently. Myelination occurs most rapidly during prenatal development.

Others

Interaction of cholesterol with ceramides is essential for the barrier function of the skin.

Sunlight act on cholesterol on the skin for Vitamin D synthesis. A study found increased concentration of blood cholesterol during the winter months in participants. They speculated, “Lack of Sunlight could increase blood cholesterol by allowing squalling metabolism to progress to cholesterol synthesis rather than to vitamin D synthesis”.

Some research indicates cholesterol may act as an antioxidant. (Smith LL (1991).

Your brain comprises roughly a quarter of the total free cholesterol in the human body. That is why people with genetic defects that impair cholesterol formation or usage have impaired mental capacity.

Cholesterol is necessary for the ligand binding activity of the serotonin receptor. (Serotonin is a neurotransmitter that has an enormous influence over many brain functions).

It promotes and stabilizes membrane fluidity over a substantial range of physiological temperatures and sterol concentrations.

Cholesterol   is a sterol produced only by animals and can be found in dairy products, animal meat and egg yolk. This article is meant to dispel public fear of cholesterol. It is not meant to be an excuse to indulge in excessive quantities of food with saturated fats (lots of ice cream, whipped cream, rich cakes and coconut milk curries). You only need 20 percent of fats from your diet. Your body can provide the remainder 80 percent. Consume a mixture of saturated, monounsaturated and polyunsaturated fats as each has its own distinctive role in the diet.  Refer to the food pyramid on amount of fats to include in your diet. Excessive amounts will upset the natural balance needed by your body. Minimize fries because high heat changes the structure of fat, rendering it toxic to the body.

Cholesterol loaded food is fine in moderation for those without metabolic diseases.

Why Cholesterol is Essential for Health

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We are well aware of the warning that ‘Cholesterol is BAD for us’.  Our body synthesizes about 80 percent of this much maligned fat from simpler molecules in a complex 37 step process. Cholesterol itself is but an intermediate substance needed by our body to synthesize critical substances needed for our well-being and survival. Experiments with mutant cell lines and specific inhibitors of cholesterol biosynthesis suggested that is essential for the growth of mammalian cells. With little or no cholesterol, the fetus will be aborted or has serious defects.

What could happen if our body could not use cholesterol? 

SLOS or 7-dehydrocholesterol reductase deficiency is an inborn error of cholesterol synthesis. Children born with this genetic disorder have problems ranging from intellectual disability and behavioral problems to life-threatening malformations. The condition includes defects in the brain, face, limbs, kidneys, liver, heart and genital area in varying degree of severity.

People with Cerebrotendinous xanthomatosis lack an enzyme to convert cholesterol into bile acids normally. The function of bile acids is to emulsify lipids (fat) and fat-soluble vitamins to enable our body to absorb and use them. Children with this disorder experience diarrhea, cataracts and tendon xanthomas, which are soft bumps under the skin made up of yellow fatty deposits. These fatty deposits accumulate in the blood, nerve cells and the brain.

As they grow older, these children  may lose mental capability and begin to show signs of abnormal movements, cholesterol deposit in the brain, Degeneration of parts of the brain , Psychiatric symptoms, Seizure and  Premature atherosclerosis (hardening of blood vessel).

Cystic fibrosis or cholestatic liver disease is a disorder where sufferers have an impaired capacity to absorb dietary fat and therefore fat-soluble vitamins as well. They experienced injury to the sensory nerves (peripheral neuropathy), impaired balance and coordination (ataxia), muscle weakness (myopathy), and damage to the retina of the eye (pigmented retinopathy).

The medical profession recognizes eight different inherited disorders of cholesterol biosynthesis that lead to congenital abnormalities. These diseases showed a decrease in the concentration of cholesterol in the body can result in severe health problems. The next article will focus on the numerous vital roles cholesterol plays that ensure our well-being.

HAIR HEALTH ACCORDING TO TCM (1)

According to the Chinese, premature aging and hair loss are due to imbalance or deficiency in our blood, kidney and liver meridians. When these problems are fixed, we will see improvement in our hair.

Strong, healthy lustrous hair that retains its natural color is reflection of healthy vitality of liver blood and kidney essence according to Traditional Chinese Medicine (TCM).

HAIR HEALTH ACCORDING TO TCM (2): Kidney’s role

KIDNEY MERIDIAN

Functions of the kidney meridian encompass the urinary system, reproductive system, part of the endocrine system and autonomous nervous system.

TCM views the kidneys as the root of Qi (vital energy) and source of Jing (essences) for the entire body. Its health determines our youthfulness.

*The Kidney is the source of all primordial Yin and *primordial yang in the body.

* ‘YIN’ refers to tangible substances and bodily fluids such as tissues, blood, hormones, semen, urine etc. It has a cooling and moistening effect whereas its counterpart *‘YANG’ is energy that can move and transform substances. It is warming and drying. Yang is involved in growth, reproduction, fluid or water metabolism and blood circulation. Yang energy regulates the adrenal cortex. It is the force that enables organs to function.

Qi is a vital force that belongs to yang energy whereas Jing is a yin substance. Strong, healthy growing hair needs the sustenance of both blood and essence. Its vitality depends on Qi. Deficiencies of any one of these components leads to premature aging.

There are two types of kidney deficiencies. One is environmental and is due to factors such as poor diet, prolonged stress and overwork . Ingestion or exposure to toxic drugs or chemicals and chemotherapy may also weaken the kidneys.

The other type is an inherited weakness; both involve a deficiency of energy in the kidneys (kidney essence).

WESTERN VIEW

Modern Western medicine has identified the adrenal glands that sit atop each of our kidneys as the source of a number of important chemicals that affect many body processes and its malfunction can lead to hair loss. The important chemicals are adrenaline, sex hormones and Cortisol (hormones induced by stress).

Infection, anemia and illness also cause hair loss.

One of the signs of hypothyroidism is hair loss. Stress and iodine are known to be significant contributors to thyroid dysfunction. Both hypothyroidism and hyperthyroidism are due to problems related to hormones.

In Chinese Medicine, Adrenal Exhaustion and thyroid problem are recognized as weak Kidney Energy or Kidney Deficiency. When the cold energy of Yin in the kidneys is deficient, it is unable to suppress the hot, active yang energy. The unrestrained yang energy may go wild, producing an excess pattern. This leads to internal heat with symptoms such as tidal fever (fever that come and goes), night sweat and thirst.

In kidney deficiency, the organs are not able to send enough nourishment up to the head resulting in hair loss, insomnia, dizziness, headaches and hearing problems .

Hypothyroidism is classified as Yang Deficiency. Hyperthyroidism is considered a disease pattern of excess due to Yin Deficiency.

Prolonged yin deficiency eventually harms the yang energy leading to symptoms such as aversion to cold, cold extremities, infertility among others.

HAIR HEALTH ACCORDING TO TCM (3): Liver’s role

LIVER MERIDIAN

According to TCM, the liver is the general that directs all the other organs in their performance of bodily functions. Therefore, liver disharmony (from Qi stagnation, dampness, heat, etc.) will affect the proper functioning of other bodily processes.

The liver sends blood to all parts of the body and acts as a reservoir for any excess blood.

Liver Qi help move body fluids including blood to all tissues. How well the liver does its job greatly affects the level of energy, nutrients, hormones and disease fighting capability in the body. Stress, emotional repression and unhealthy lifestyle can trigger liver Qi stagnation. When this happens, many very important functions performed by various organs will be impaired. Moreover, in the blood vessels the Qi and blood move together.

If the free flow of the Qi is stagnated by the liver, the blood will in turn stagnate as well.

Since the liver help to detoxify the body together with the kidneys, stagnation will lead to toxin buildup, which will be reflected in the hair. Prolonged stagnation result in toxic heat flare up leading to many types of chronic illnesses including hyperthyroidism as well as impaired functioning or damage to other organs such as the heart, spleen, lungs etc.

The liver houses the ministerial fire, which is utilized for digestion. What this means is that digestion is a warm process and needs heat to function properly. Enzymes work most efficiently and optimally at a body temperature of 98.6 degrees Fahrenheit. Poor diet, improper eating habits, and diseases can affect digestion, transformation and absorption leading to malnutrition resulting in inadequate nourishment by the Qi and blood derived from food for the liver. This leads to liver blood deficiency and shows up as dry, brittle hair with split ends.

Patchy hair loss on the scalp or elsewhere (alopecia areata) is due to Liver and Kidney Yin Deficiency.

Prolonged deficiency of yin energy can lead to yang heat attacking blood in the body creating more Yin Deficiency and Deficiency of yang Heat.

Most people with alopecia areata have a combination of yin deficiency and toxic heat syndrome.

As one ages, qi, blood and jing will often decline, leading to hair loss, graying and white hair. The Chinese acknowledges the ‘heavenly factor’ (genes) has an influence on the matter. However, they also believe it is possible to keep aging hair healthy by replenishing the vital components that nourishes hair. When body and mind is balanced and in harmony through diet, exercise (both physical and mental), healthy habits and with a little help from herbs and acupuncture (when needed), our vital forces and body will be more vibrant , healthier and able to resist diseases better. This will be reflected in healthy, younger looking skin and hair.

Dinacharya- A Schedule for Health (4)

DOSHA: KAPHA

TIME SEGMENT:

6 p.m. - 10 p.m.

FUNCTIONS:

Calming and slowing down of bodily processes. This is the ‘winding down’ phase to prepare you mentally and physically for sleep.

ACTIVITIES:

• People rest and relax in different ways. Some prefer to be with friends or family. Others prefer time to themselves for hobbies, listening to music, practicing yoga, watching T.V. etc.

• Other ways to calm down and relax the mind are to engage in spiritual activities such as prayers, meditation, spiritual reading or reflecting on things to be thankful for that day.
  
  Engage in activities that make you feel happy, contented and satisfied so as to put you in a positive frame of mind. These feelings and attitude invoke the parasympathetic system, which is ***anabolic.

• Do not eat supper because your body will divert part of its energy for digestion instead of concentrating fully on repair and detoxification in the next Pitta phase. However, it is alright to drink beverages high in ‘tryptophan’ (an essential amino acid found in food), which aids sleep and makes you feel relaxed and happy. (Check out HAPPY FOODS for foods high in ‘tryptophan’.)

The Pericardium meridian is strongest at 8 p.m. Although the pericardium is not considered an organ in Western physiology, TCM view it as the protector of the heart both physically and energetically. Its fire-energy shields the heart against strong, negative emotional fluctuations in the body that may disrupt the healthy functioning of the heart. According to Chinese medical theory, different emotions can generate energy. Strong emotions can generate high levels of energies. The Pericardium keeps energy flow to the heart stable.

• Before retiring, unclutter your mind.

• Brush your teeth. Wash and clean yourself.

• Some find a massage very relaxing before bedtime. You can do the same massage as you had performed in the morning. Alternatively, have a warm footbath or massage the soles of your feet with warm oil.

• Just before bedtime, sit on your bed and do slow, deep breathing. You may play relaxing, soft music or chants in the background.  Pleasant scents also aid sleep. See Scent Of Sleep- Lavender, Jasmine for more scents that relaxes you.
  
  All these activities help calm your mind and keep energy flow steady, which is good for your heart.

• Sleep by 10 p.m. For the next nighttime Pitta phase, refer to RHYTHMS OF SLEEP 1B.

***Anabolic – Processes that occur when the body heals wounds, restores energy and creates new cells.

USEFUL LINK: Go to TIBBIT 1C- THE CIRCADIAN RHYTHM IN AYURVEDA AND TCM and scroll down to TIME CHART OF THE BIOLOGICAL CLOCK for circadian rhythm schedule according to Ayurveda and TCM.

FLAVORS CAN AFFECT HEALTH

It is common knowledge that if one has high blood pressure, one should reduce salt intake and if one has diabetes to monitor sugar consumption.

According to Traditional Chinese Medicine [TCM] and Indian Ayurveda, flavors are good indicators of a food’s medicinal properties. This series lets you know the properties of each flavor and how it affects your body. These two ancient healthcare systems also believe various flavors have different effects on people with different constitutions. A good, healthy diet that suits one person's constitution when followed by another person with a different constitution will make that person sick. The two ancient systems will agree whole heartedly with the popular Western saying that ‘one man’s meat is another man’s poison’

The first article talks about the relationship between flavors and organs. According to TCM, each flavor acts on or has direct influence on a specific vital organ. When each flavor is consumed in moderation, it benefits the corresponding organ. Over-indulgence in any flavor harms the organ and creates imbalance among the five vital organ systems. The result is ill health.

Article: FLAVORS' EFFECT ON OUR ORGANS

New URL: http://www.jumblebox.webs.com/articles/tidbit.html

AYURVEDIC VIEW ON FLAVORS

Understanding the properties of all the flavors and how they relate to our individual constitution can help us make better choices to promote and maintain our health.

Article: SWEET AND SOUR FLAVORS

New URL: http://www.jumblebox.webs.com/articles/tidbit1a2.html

Article: SALTY AND BITTER FLAVORS

New URL: http://www.jumblebox.webs.com/articles/tidbit1a3.html

Article: PUNGENT AND ASTRINGENT FLAVORS

New URL: http://www.jumblebox.webs.com/articles/tidbit1a4.html

Flavors of food are so easy to identify and remember that they provide us with a handy method to balance our meals.