Yuva Skin & Aesthetics

Intermittent fasting, 16 hours fasting window and 8 hours eating window stimulate autophagy. Autophagy also known as chaperone-mediated autophagy is the process by which proteins damaged by free radicals are removed from the cell. This helps with overall cell longevity, increases insulin sensitivity and improves mitochondrial function. The 16 hour fasting window was defined according to the most effective interval of time for a minimum of 10 consecutive meals within a 24-hour period. For each individual, the Intermittent Fasting effect on autophagy was evaluated from week 3 to week 8. A variety of biomarkers were assessed over this period including serum insulin, glucose, and triglycerides as well as liver and skeletal muscle lipid content During fasting, autophagy increases, as a result of a longer starvation period and satiety signals. In addition to an increase in autophagy and lifespan extension, fasting also improves glucose homeostasis by normalizing blood glucose levels, prevent...

Purpose of good balance nutrition is very important in day to day activities for optimal functioning of your hormones, enzymes, metabolism, Circadiab rhythm and sleep.  Know your purpose  https://youtube.com/shorts/y74pmvsVmNg?feature=share Why it's important Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help: Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis Reduce high blood pressure Lower high cholesterol Improve your well-being Improve your ability to fight off illness Improve your ability to recover from illness or injury Increase your energy level What is good nutrition? Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your meals and snacks to include nutrient-dense foods.  How good nutrition boosts your health ...

productivity video  So today I would like to share habits that have helped me – and still help me – to make such a big shift in my own life over the past years. I hope you will find something helpful in this blog.  Must see  video:-    https://youtu.be/ZneEhVhlZKw 1) Use a very limited to-do list. If you have a to-do list with 10 items then it can very easily feel overwhelming. Or you become unfocused or confused about what to work on. Or you procrastinate on the few really important tasks as you work on the rest of the list. So instead, limit your daily to-do list to just 2-3 of the most important items. 2) Single-task both work and rest. Multitasking might feel like you are doing things quicker. But it usually winds up in depleting your energy faster, in several things being done not as well as they could have been and in few things actually being finished. So instead, do just one thing at a time. No matter what it is that you do during your d...

Role of Glycemic index in day to day life   Have you ever thought of why some foods can be eaten in good quantities without worrying about the sugar rise or weight increase while in some others portion control is important? Glycemic index is the concept that helps us to choose food wisely. Are you wondering what is glycemic index and how does it help? Glycemic index  or GI is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down during digestion releasing glucose rapidly  into the blood stream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI. A lower glycemic index suggests slower rates of digestion and absorption of the foods’. Carbohydrates may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response is often thought to equate to a lower insulin demand, better long-term blood glucose con...

Water-soluble vitamins perform a wide range of important functions, including the extraction of energy from food, cell signalling, synthesis of DNA and conduction  of nerve impulses. Water-soluble vitamins comprise nine compounds – vitamins B1, B2, B6, B12, C, niacin, folate, biotin and pantothenic acid – distinguished by their chemistry and function. They are required regularly in small amounts in the human diet as they are not stored in the body; excess intake is removed by the kidneys. Symptoms of deficiency may occur if a diet lacks any one of these vitamins.  For example, a diet lacking in vitamin C can lead to the development of scurvy, characterized by impaired wound healing, joint pain, tiredness and shortness of breath; a diet lacking in vitamin B12 may lead to anaemia and degeneration of the spinal cord. It has proved difficult to know exactly how much of each vitamin is required daily to stay healthy. Early experiments (that would be considered unethical...

Vitamins A, D, E and K comprise a small group of fat-soluble vitamins of disparate chemical composition which are essential for good health.  Various processes are dependent on an adequate availability of these vitamins, including vision (vitamin A), growth and tissue differentiation (vitamins A and D), bone and muscle function (vitamin D), immune function (vitamin A), protection against  free radicals (vitamin E) and blood clotting (vitamin  K). Although fat-soluble vitamins can  be stored in the body for use in times of dietary scarcity, deficiencies do occur, with profound consequences.  In some regions of the world, young children are at risk of becoming blind because of inadequate vitamin A. Vitamin D deficiency, which is common worldwide, may cause bowed legs and pelvic deformities of rickets in children and muscle weakness and bone pain of osteomalacia in adults.  Foods  of animal origin tend to be good sources of fat-soluble vitamin...

Minerals are inorganic substances that are not made by living things. Found  in both soil and rocks, they are absorbed by plants that are then eaten.  Minerals are  largely classified as ‘major’ minerals or ‘trace’ minerals. Major minerals are those that the  body requires in amounts of at least 100 mg per day, and include sodium, potassium, calcium, magnesium, sulphur, phosphorus and chloride. Trace minerals are needed in amounts of less than 100 mg per day, and some, such as iron, fluoride, zinc and manganese, have established recommended daily allowances (RDAs) or Adequate Intake (AI) limits to ensure adequacy.  A third classification, known as ‘ultra-trace’ minerals, require less than 1 mg per day, and include chromium, copper, iodine, molybdenum and selenium.  Minerals play a role in maintaining a healthy immune system, bone and teeth health, muscle contraction, fluid balance  and overall growth. A healthy diet of fruits, vegetables, w...

Fat is familiar to us as a substance we eat in food and store in our body. Both  have the same chemical structure known  as triaclyglycerol (TAG), which, when overconsumed in food, accumulates as body fat  and increases body weight.  The average 70-kg (155-lb) man has about 15 kg (33 lb) of body  fat, which is equivalent to 140,000 calories or 40 days of stored energy, but only 0.3 kg (10 oz) of stored carbohydrate (900 calories).  The physical and chemical properties of fats (TAG)  in food are determined by differences in their component fatty acids (FAs), which differ in size and number of carbon double bonds. Saturated fats are mainly derived from animal sources  and are solid at room temperature due to  a lack of double bonds (such as butter),  while monounsaturated fats have one, and polyunsaturated fats have two or more double bonds, which turn these fats into liquid oils.  These oils can be extracted from plant se...

Dietary fibre is the indigestible component of foods and drinks which has a bulking effect in the large intestine and provides a substrate for the colonic bacteria.  Originally, ‘fibre’ was limited to non-starch polysaccharides (such as cellulose) plus lignin from plants. In recent years the definition of fibre has widened to include all food components that are not digested and absorbed in the small intestine, including the non-digestible oligosaccharides (which are between the simple sugars and the starch polymers) and resistant starch.  There  is also an increasing use of novel, synthetic f ibres in processed foods and drinks. Recent research suggests that a high intake of dietary fibre, particularly cereal fibre and whole  grains, is associated with a reduced risk of cardiometabolic disease and colorectal cancer.     Higher intakes of some fibre components are also associated with reductions in serum cholesterol and triacylglycerols as ...

Carbohydrates are one of the main components of the diet (the macronutrients) and provide the major substrate for energy metabolism within the brain, kidney medulla and red blood cells.        Carbohydrates are also important for muscle function in highintensity exercise. Whilst dietary carbohydrates can range from molecules such as glucose and fructose (the simple sugars), through the disaccharides (sucrose, maltose, lactose) to the complex polymers of glucose found in starch, all dietary forms are digested within the intestine so that the simple sugars are the molecules  that are absorbed into the body.       Dietary recommendations for healthy people suggest carbohydrates should provide between 45 and 60% of dietary energy, depending on age, physical activity and body weight.       High intakes of the simple sugars, sucrose or maltose, and even rapidly digested refined grains, are associated with risks to health,...

  Snapshot 2:- About Proteins Perhaps the ultimate building Block, protein provides all the functional and structural components of the body: skin, bone, muscle, blood and all the organs. It consists of one or more long chains of amino acids linked  by peptide bonds.  Essential in the diet, protein provides the amino acids that are reassembled to build new body tissue during growth, used  to maintain existing protein structures and to make smaller molecules like hormones and neurotransmitters.  It can also serve as a fuel  for the body – with the same energy density as carbohydrates (4 kal/17 kJ per gram).  Protein is present in all foods – animal and plant – but rich sources include meats, dairy, fish, eggs, grains, legumes and nuts.  The key is to eat a variety of these foods, to make sure that we absorb the right balance of the nine essential and the non-essential amino acids. This can be done with plant-based diets, as evident...

5 myths about proteins. Myth 1: Vegans and Vegetarians need supplements.  Most vegans and vegetarians appear to consume less protein than omnivores. The protein quality is another concern as most plant-based sources are incomplete, missing important amino acids, and typically less Branched-Chain Amino Acids (BCAA) than the animal-derived equivalents. To complete the protein requirement of the day from a high-quality source, supplementation might be beneficial but not mandatory.  Myth 2: Protein supplementation is important for those building muscle mass.  A supplement is introduced when you are unable to meet the requirements from whole food sources. Protein supplements are helpful even when the goal is not to build muscle mass. A typical Indian vegetarian diet is not very rich in protein. Hence, not just bodybuilders, but any person who is unable to meet the protein requirement through their diet may consume whey protein.  Myth 3: Protein dam...

Are Protein Supplements Necessary?  To get an answer to this simple question, counter-question yourself.   DO YOU EAT ENOUGH PROTEIN FOR THE DAY?   If completing your daily required protein intake is difficult, then protein supplements can be a blessing in disguise.  A lot of people, nowadays, are consuming protein supplements in order to meet their protein needs.  There are different types of protein supplements like whey, casein, soy protein, protein pancakes, etc.  Whey Protein, the most commonly used one, is a dietary supplement derived from milk. The digestive enzymes and flavors are added to the raw whey protein which is derived from the milk to add taste. It is one of the highest quality protein sources available and is also a fast-digesting protein.  There are three types of whey protein supplements available in the market, viz. concentrate, isolate, and hydrolyzed. The difference between them is mostly insignificant - an isolate is...

Protein Bioavailability and Quality Protein  bioavailability means how well the body is able to utilize and digest it.  Protein digestibility-corrected amino acid score (PDCAAS) is a score that explains the quality of the protein based on the amino acid profile. It is the most widely used and trusted method to check protein quality. Protein items can contain complete protein. But, due to digestibility factors,   it can still have PDCAAS<1. Egg, whey protein, milk have PDCAA scores equal to 1.  Animal-based  protein sources have a higher concentration of essential amino acids. Whereas,  Plant-based  sources have lower protein quality. The digestibility of plant-based protein (except soy) appears to be less than that of animal products, indicating that vegans may benefit from higher protein intake than the meat-eaters. Various plant-based protein sources can be combined to achieve high-quality protein feedings.

Major health benefits of proteins. 1) Build More Muscle Mass.  Muscles are primarily made up of protein. When we perform any physical activity, protein requirement increases. Consuming sufficient protein leads to more muscle tissue than we are breaking down, which leads to more muscle over time . There is a progressive loss of muscle mass with aging. Significant loss of muscle mass with aging is termed sarcopenia. The combination of resistance training along with sufficient intake of protein has shown improvement in muscle mass.  2) Improved Body Composition  In order to lose fat, we need to be in a calorie deficit. A sufficient intake of protein will help in retaining maximum muscle mass and, thus, improve body fat and muscle mass ratio.  3) Improved Satiety  Protein keeps you full for a longer period of time as it regulates the hunger hormone (Ghrelin) and increases the levels of satiety hormone (Peptide YY).  4) Improved Bone Health  In ...

Protein is one of the most misunderstood nutrients in India with 93 percent of Indians being unaware of their ideal protein requirements.  The current Recommended Daily Allowance (RDA) of protein for adults is 0.8 gm per kg .  The RDA is the minimum amount we need to meet our basic nutritional requirements. Current findings suggest that a general recommendation for protein would be 1.2- 2.0 gm per kg of body weight (0.8 - 1 gm per pound of bodyweight) depending on the activity, training, and diet history of an individual.   Conditions that may increase the requirement of protein intake.   ●  Aging  ●  Injury and Illness  ●  Obesity  ●  Diabetes  ●  Osteoporosis  ●  Resistance Training

Protein is a part of every cell in the body that helps it to build and repair cells and tissues. In the Greek language, it is known as proteios, which means “ primary ”.  It is a major component of the skin, muscle, bone, organs, hair, and nails.  Research  reveals  that  most  age/sex  groups  appeared  to  consume  more  protein than the respective estimated average requirement, while a significant percentage of adolescent females and older women appeared to have inadequate protein intake.  Protein intake averaged 56 ± 14 gms/day in young children, increased to a high of ≈91 ± 22 gms/day in adults aged 19–30y, and decreased to ≈66 ± 17 gms/day in the elderly in the US.   In India, people consume diets that are rich in carbohydrates which constitute approximately 70-80% of their food. Protein sources that are consumed by Indians include dairy products, pulses, chicken, and eggs in the case of non-vegeta...

Spices have intense flavours but don’t make a significant contribution to the calories in our diet.Many spices can also help you lose weight by suppressing your appetite and burning more calories due to their metabolic properties. Top Spices that Help in Weight Loss 1.Cayenne Pepper This hot spice gets easily digested by the stomach and decreases hunger. Also contains capsaicin in peppers contains thermogenic properties that help in burning fat. As per study conducted over obese individual adding 1 gram of cayenne pepper to a meal can raise core body temperature significantly. As a result, your body will burn more calories. 2.Fennel/Saunf Its a natural diuretic and appetite suppressant. It is high in vitamins A, C, and D. It offers several antioxidant characteristics that aid digestive health. Improved digestion naturally results in a healthy digestive system and leads to weight loss. Fennel seeds contain volatile oils such as estragole, fenchone, and anethole. They aid dig...

In present antibiotic abuse era gut microbes biodiversity facing great challenge for its functionality.  As we hear bacteria we thought about disease causing organisms only, but there are tons of bacteria which help us in preventing disease.  Due to missuse and abuse of antibiotics for minor disease and in foods, preservatives, even in drinking water antibiotic are present. Which kills normal gut microbes and lead to dysbiosis.  Dysbiosis linked with large amount of disease and increase risk of occurrence of multiple diseases like increase insulin resistance, increase cardiovascular problems, irritable bowel syndrome, IBD, type 2 diabetes mellitus, Alzheimer's, ageing, etc.  Things which damage gut biodiversity.    Artificial sugar Artificial preservatives Antibiotic High omega 6 fatty acids Western processed diet Obesity Insulin resistance Low fiber intake Decrease sleep quality Excess alcohol Thing which increases gut biodiversity and help in ...

What you eat or drink is most important factor for your health. If you don't excercise just leave sedentary lifestyle but having strong nutrition profile then you live much healthy life then person who work hard but having unhealthy food profile.. 5 foods/drink you must avoid. 1 . Cold drink/ soda It may be any kind, may be diet soda or regular soda both are harmful for your body. On average regular soda contain 270 kcal extra without any nutrition profile its just refined sugar, which shoots your insulin level and increase insulin resistance which further lead to obesity and cardiovascular problems. 2. Beer It increases risk of obesity. As beee enter in your system it converted into acetate and in presence of acetate fat metabolism suppressed drastically. Beer itself increase appetite which lead to intake of excess calories which you dont need.  3. Cookies Its mostly madeup of refined sugar and refined grain. Which is high in glycemic index and lead to insulin shoot an...