N
Nourish
Body Vitality
Healthy Diet
Healthy Body
Healthy Mind
Happy Human
In today’s fast-paced world, maintaining optimal body vitality is crucial for overall health and well-being. By understanding the intricate relationships between nutrition, organs, and systems, we can unlock the secrets to vibrant health and energy.
The Nutrient Journey from Calorie to Metabolic Energy
The nutrient journey is a 3-step process that converts food into energy.
1. Energy Source: Food is broken down into calories.
2. Absorption: Calories are absorbed into the bloodstream
3. Energy Production: Calories are converted into energy (ATP) for cells.
Detailed Process:
Level 1: Energy Source
Calories: Energy units from food (kilocalories, kcal)
Macronutrient Breakdown:
Carbohydrates: Broken down into glucose, fructose, and others
Proteins: Broken down into amino acids
Fats: Broken down into fatty acids and glycerol
Level 2: Bloodstream Absorption
Glucose: Simple sugar, primary energy source for cells
Fructose: Simple sugar, metabolized by liver, can be converted to glucose
Amino Acids: Building blocks of proteins, absorbed into bloodstream
Fatty Acids: Broken down from fats, absorbed into bloodstream
Insulin Release: Pancreas releases insulin, regulating blood glucose levels
Level 3: Metabolic Energy Production
Insulin Signaling: Insulin facilitates glucose uptake in cells
Glycolysis: Glucose conversion to energy (ATP) within cells
Protein Synthesis: Amino acids used to build proteins
Fatty Acid Metabolism: Fatty acids used to produce energy or stored for later use
Fructose Metabolism: Fructose is not directly absorbed by human cells
The Gut Brain Connection
The vagus nerve is a two-way communication pathway connecting the brain’s central nervous system (CNS) to the gut’s enteric nervous system (ENS).
Key Functions:
Signal Transmission: Sends signals from the gut to the brain, impacting mood, cognition, and behavior.
Key Players:
Gut Microbiome: Trillions of gut microorganisms produce metabolites, hormones, and neurotransmitters that influence brain function.
Neurotransmitters: Serotonin, dopamine, and acetylcholine are produced in the gut and transmitted to the brain via the vagus nerve.
Hormones: Ghrelin, leptin, and insulin regulate energy balance, appetite, and metabolism, also influencing brain function.
Pancreas: The Vital Organ
The pancreas produces hormones and enzymes to regulate digestion and metabolism.
Key Functions:
Hormone Production: Regulates blood sugar levels through insulin and
Key Hormones:
Insulin: Facilitates glucose uptake in cells, lowering blood sugar.
Glucagon: Stimulates glucose release from stored glycogen, raising blood sugar.
Somatostatin: Regulates insulin and glucagon secretion.
Key Enzymes:
Amylase: Breaks down carbohydrates into simple sugars.
Lipase: Breaks down fats into fatty acids and glycerol.
Trypsin: Breaks down proteins into amino acids.
The pancreas plays a crucial role in maintaining healthy blood sugar levels, digestion, and metabolism.
The Dangers of Fructose:
Added fructose extends shelf life, manipulates consumer behavior, and triggers rapid blood sugar spikes.
Health Risks: Contributes to obesity, insulin resistance, and type 2 diabetes.
Addiction:
Consuming high-fructose foods can lead to addiction, similar to alcohol and drugs.
Break Free from the Fructose Trap:
Reduce Carb Content: Limit carbohydrate intake to minimize fructose consumption.
Avoid Packaged Carbs: Choose whole, unprocessed foods instead of packaged carbs.
Read Labels: Become a mindful consumer and make informed choices.
Success Stories: Inspiring stories of individuals who’ve transformed their health by making informed food choices.
Liver Function
1. Detoxification: Removes toxins and waste from the blood.
2. Metabolism: Processes nutrients, hormones, and medications.
3. Production: Produces bile, proteins, and clotting factors.
Fatty Liver Disease:
Excess fat buildup in liver cells, linked to obesity and insulin resistance.
Good Foods for Liver Health: Leafy Greens, Berries, Nuts and Seeds, Whole Grains
Medicine-Metformin: Regulates blood sugar levels and improves insulin sensitivity.
Subcellular Pathologies
Pharmaceutical companies often prioritize treating symptoms over promoting prevention. However, a well-balanced diet rich in essential nutrients can play a crucial role in preventing chronic diseases.
1. Glycation – Diabetes
Disease: Diabetes Mellitus
Prevention: Berries (vitamin C), green leafy vegetables (magnesium),
whole grains (chromium)
Medicine: Metformin
2. Oxidative Stress
Cancer- Disease: Carcinoma
Prevention: Nuts (vitamin E), seeds (selenium), citrus fruits (vitamin C)
Medicine: N-acetylcysteine (NAC)
3. Mitochondrial Dysfunction Neurodegenerative Diseases
Disease: Alzheimer’s Disease
Prevention: Avocados (vitamin E), coconut oil (medium-chain triglycerides),
dark chocolate (magnesium)
Medicine: Idebenone
4. Insulin Resistance – Metabolic Syndrome
Disease: Metabolic Syndrome
C
Prevention: Whole grains (chromium), legumes (magnesium), avocados (healthy fats
Medicine: Pioglitazone
5. Membrane Instability – Atherosclerosis
Disease: Atherosclerosis
Prevention: Flaxseeds (omega-3), chia seeds (fiber), vitamin D-rich foods (vitamin D)
Medicine: Statins
6. Inflammation in the Gut – Inflammatory Bowel Disease (IBD)
Disease: Crohn’s Disease or Ulcerative Colitis
Prevention: Fermented foods (probiotics), turmeric (curcumin), ginger (gingerols)
Medicine: Aminosalicylates
7. Epigenetics/Methylation – Mental Health Disorders
Disease: Depression
Prevention: Dark leafy greens (folate), whole grains (magnesium), avocado (healthy fats)
Medicine: Folic acid
8. Autophagy Neurodegenerative Diseases
Disease: Parkinson’s Disease
Prevention: Green tea (catechins), whole grains (magnesium), legumes (potassium)
Medicine: Rapamycin
By incorporating these nutrient-dense foods into your diet, you can reduce your risk of chronic diseases and promote overall health and well-being.
Heart Function
Pumping Blood: Supplies oxygen and nutrients to the body.
Regulating Blood Pressure: Maintains healthy blood pressure levels.
Heart Diseases- Heart Failure: Heart’s inability to pump enough blood.
– Coronary Artery Disease:
Narrowing or blockage of heart arteries.
-Good Foods for Heart Health:
Leafy Greens, Berries, Olive Oil.
-Medicine for Heart Health- Aspirin:
Helps prevent blood clots and reduce inflammation.
Brain Function & Happy Chemicals
1. Control and Coordination: Regulates body functions, movement, and thoughts.
2. Memory and Learning: Processes and stores information.
Brain Diseases
– Alzheimer’s Disease: Progressive memory loss and cognitive decline.
– Parkinson’s Disease: Neurodegenerative disorder affecting movement.
Good Foods: Nuts and Seeds. Dark Chocolate, Blueberries
Medicine- Rivastigmine: Helps manage Alzheimer’s symptoms
and improve cognitive function
1(B) Balancing the Happy Chemicals
Imagine your well-being as a strong, healthy tree. Just like any tree, it needs different parts to stay balanced, grow, and thrive. Four natural chemicals in our bodies – dopamine, serotonin, oxytocin, and endorphins are like the essential parts of this tree.
1(B) 04 types of Happy Chemicals
(i) Dopamine -The Roots: Motivation and Drive
Dopamine is like the roots of the tree, digging deep and absorbing nutrients from the soil, helping the tree grow strong. Dopamine helps us reach our goals, giving us the drive to try new things and feel rewarded when we succeed.
(ii) Serotonin – The Trunk: Stability and Calm
Serotonin is like the trunk of the tree, strong and stable, supporting the branches and keeping the tree upright. Serotonin helps keep. our mood balanced, giving us a sense of calm and keeping us feeling steady, even on tough days.
(iii) Oxytocin – The Branches: Connection and Bonding
Oxytocin is like the branches of the tree, reaching outward, connecting the tree to sunlight, air, and sometimes even nearby trees. Oxytocin helps us connect with others, building trust and friendships.
(iv) Endorphins – The Leaves: Resilience and Energy
Endorphins are like the leaves of the tree, soaking up sunlight and tuming it into energy, giving the tree life and resilience. Endorphins give us energy and help us handle stress or pain, making us feel strong and positive.
Conclusion:
The Tree of Well-Being analogy reminds us that our well-being depends on the balance and harmony of these four essential chemicals. By understanding and nurturing each part of our “tree,” we can cultivate a stronger, healthier, and more resilient sense of well-being.
1(B) The Exploitation of Our “Happy Chemicals”: A Warning to readers as consumers
Companies often use manipulative tactics to exploit our emotional vulnerabilities, triggering the release of dopamine, serotonin, endorphins, and oxytocin. Being aware of these strategies can help you make more informed choices as a consumer.
(i) Dopamine Exploitation:
Social media: infinite scrolling, likes, notifications, and algorithm-driven feeds.
Online shopping: instant gratification, discounts, rewards, and personalized recommendations.
Gaming: rewards, levels, leaderboards, and loot boxes.
Casino and betting apps: variable rewards, near-misses, and social pressure.
Influencer marketing: exclusive deals, product placements, and social proof.
(ii) Serotonin Exploitation:
Comfort food marketing: nostalgic branding, soothing music, and warm visuals.
Pharmaceutical ads: antidepressants, anxiety medications, and sleep aids.
(iii) Endorphin exploitation:
Gaming; intense gameplay, competitive multiplayer, and immersive experiences.
Extreme sports equipment: gear for activities like skydiving, bungee jumping, and rock climbing.
(iv) Oxytocin exploitation:
Dating apps: swiping, matching, and connecting with others.
Social media: sharing personal moments, emotional connections, and social validation.
Caution:
Keep in mind that while these tactics can be effective, they can also be manipulative. Being aware of these strategies can help you make more informed choices as a consumer.
Fasting Methods for obese and Diabetics
16:8 Method- Fasting Window:
16 hours- Eating Window: 8 hours- Benefits: Improved insulin sensitivity, weight loss, and increased autophagy
Fasting Window:
24 hours- Benefits: Increased autophagy, improved immune function, and enhanced cellular cleaning
Fasting Window:
72 hours- Benefits: Deepened autophagy, improved immune function, and increased production of new cells
