Month: October 2020

Forceful drinking of water

Author: Rajkumar Neelappa

Full-Length interview with Prof. Dr. H.T. Sreenivas on how much water to drink.

Physeek cafe brings you the best advice from highly qualified Doctors and Fitness professionals. Vijaykumar spoke to Prof. Dr. H.T. Sreenivas on one of the most critical topics, which the Doctor believes is not well understood.

What is the myth around the quantity of drinking water in a day?

The “ROGANUTPADANIYA Adhyaya” of Ayurveda explains the intake of water, food, and a total of fourteen urges of humans. This chapter explains starting from the hunger to the production of semen.

Man has manipulated the intake of food and water because it is possible for him to do so. He has also put his mind to increase the duration of copulation. Ayurveda says that if you increase or decrease fourteen urges, including hunger, thirst, or copulation, you will get diseases.

I will speak about water and thirst. If I drink a glass of water after my food, the body will take two hours to absorb and reach the final destination liver. If I drink water on an empty stomach, the same absorption will take just 30 minutes. This water rushes through villi, portal veins, and the heart and eventually reduces the overall pressure. The cells in these veins and capillaries also need oxygen and nutrition for their nourishment.

If we drink only water and without consuming food, you are starving, especially cells in the walls of veins and capillaries. The undernourished cells cause diffusion of liquids. Ayurveda does not advise this.

For example, if you give wheat bran mixed with a lot of water to domestic animals like dogs, they also get ascites, and their abdomen size will increase because of fluid buildup.

You should drink water only when you feel thirsty.

Is there a defined limit on how much water to drink per day?

We should not even think about that. Our body will express itself through an urge called thirst.

When you pass urine, the color of the urine says whether a person is hydrated or dehydrated. Is that a myth?

You should not be worried about dehydration due to urine color. The urine has a slightly yellowish color, which is defined both in Ayurveda and modern medicine.

If you drink water looking at the urine color, you will probably only add volume in the circulating blood.

Is it reasonable to drink one glass of water per meal? Is that sufficient?

No, we cannot tell if it is sufficient or not. If you are in a hot region, you feel more thirsty, and you should drink more water. The body asks for it. In colder areas, you will not feel thirsty at all. Wait for the expression of thirst by the physiology.

How does the body replenish the water level?

Let us say that you are healthy and your weight is 70 Kgs. If you are not feeling excess thirst, then you will have 7 liters of water in the body. Every 3-5 mins, your heart circulates the whole 7 liters of blood throughout the body.

In 24 hours, the kidney filters around 170 liters of water from the blood, and 168.5 liters of water are re-absorbed. A healthy person will excrete only 1.5 liters of water.

As per Ayurveda’s philosophy, our body contains all the elements from the periodic table, what is found on the mother earth. The source for all these elements is the food we eat. For example, our body has gold, lead, and iron.

If I drink more water and the urination increases, all the stored essential minerals are flushed out, and the body becomes weak.

Is there any container to be used to store water? Does that affect the property of water for consumption?

People may store water in Stainless Steel, Glass, Copper, Gold, or silver vessels. Ayurveda recommends only the Gold, Silver, and Mud pot.

Ayurveda recognizes copper as a metallic poison, and we should be careful while storing water in a copper vessel. In the early days, they used to use as an antidote for other toxins. And they used to prepare a fine ash powder carefully by burning it along with the cow dung. Even after preparation, they used to test it in a glass bowl by adding curd to it. If the powder turns green or blue, then it is safe.

Which one is better? Steel container or Glass container.

For storage, you can use either of them. For boiling water, the steel container is suitable. If you use other metallic vessels, then that container should have a zinc coating – people in the earlier days knew about this.

Ayurveda and Science

Ayurveda is highly scientific. I can give an example of a disease called Jaodhara or Ascietis. This condition happens when the fluids diffuse from the walls of the veins into the abdominal region. The person may look like a full-term pregnant. The only solution in modern medicine is capping – puncture and drain the liquid. And we have to do this every week.

In Ayurveda, there is a highly scientific treatment. The water stored in the abdominal regions should return to the veins by changing their fluid pressure. They prepare a special meal out of rice and Cow urine. The rice is soaked and dried in Cow urine seven times, and it may take up to fifteen days. They give this meal along with Camel or Goat milk. He should not drink water even if he is thirsty. He can drink cow urine.

The sodium and potassium salts in the urine and the special meal increase the blood’s solute concentration and increase the vein’s fluid density. The water stored in the abdominal walls will move back to the portal veins to help the patient recover.

How to detoxify fatty liver caused by alcoholism and fatty food consumption?

The liver is the first organ that gets affected by toxins, and detoxification is essential. Ayurveda has medicines called Kadavi Rasayana – the drug which increases the longevity of life. These drugs help to rejuvenate the tissues and activate biles production.

The drugs are bitter but useful. Generally, bitter-tasting drugs are harmful, except those used as medicine. One of them is called Amruthavalli – Tinospora Cordifolia. Shortly it is going to become the national medicinal plant of India. Apart from this plant, there are only a few others used in medicines.

The procedure of Vamana Karma and Virechana Karma also helps in bile excretion and overall liver detoxification.

Can you talk about Satwik food?

Satwik is a popular concept of food. Nowadays, it is even made commercial in some of the restaurants.

Satwik is one of the Thrigunas – Satwa, Raja, and Thama. I can say that this concept is only a hypothesis, similar to God.

In short, Raja is attraction, Thama is repulsion, and Satwa is equal and opposite of the previous two. This hypothesis is everywhere, right from the big-bang theory, to the making and breaking of marriages and movement of nutrients through cell membranes.

For example, the Earth is always at almost equal distance from the Sun. Earth has a fixed path. Thama (repulsion) and Raja (attraction) are in equal quantity. This condition forms what we call Satwa. If the Sun and Earth do not meet this condition, we may witness Pralaya or another big-bang phenomenon, resulting in a new universe. Charaka has mentioned this three times in his verses.

When it comes to food, Satwa is Pitta (digestion and metabolism), Raja is Vatha (energy of movement), and Thama is Kapha (structure of lubrication). This concept cannot be seen but believed to be there.

In Ayurveda, there is no classification of food based on Satwa, Raja, and Thama. In reality, only Satwa cannot be there, and food should have both Raja and Thama.

As per the sayings, if you have Satwik food, you will shed away Kama (lust), Krodha (anger), Madha (pride), Mathsarya (jealous). And you will take a path of Dharma (moral), Artha (prosperity), Kama (pleasure), and Moksha (liberation).

Can we give Satwik food to prisoners and convert criminals into religious Gurus? It is not possible. This transformation is done in mind and not through the food.

Maybe recent authors promote Satwik food to please the society, but as per my knowledge, this is not there in the Ayurveda.

Thanks, Doctor, for sharing your knowledge. Do you have any message for Physeek?

Thanks, Physeek, for having me in the show. I also thank you for propagating Ayurveda and health to the general public. Continue to do the research job and all the best.

Managing Diabetes Mellitus in Ayurveda

Author: Rajkumar Neelappa

Diabetes Mellitus is called Madhumeha in Ayurveda. Madhu means honey; Meha means urine. Madhumeha patients will be passing urine, which tastes sweet as honey or sugar.

Prof. Dr. H.T. Sreenivas talks about Ayurvedic practice to manage the medical condition.

What does Ayurveda suggest about a specific diet or practice for any ailments?

I will take Diabetes Mellitus as an example. Among all the restrictions of diet for Diabetic patients, you should cook delicious food for them. The suggested food should be cooked at home with equal amounts of rice and horse gram.

Talking generally about Diabetes, there are two types of diabetic patients. Sometimes, even a new-born baby can have diabetes, which is called type 1. The Islets of Langerhans will be absent in them.

Among type 2 diabetes patients, we can find both hefty and lean patients. The treatment is standard irrespective of the patient is bulky or skinny and weak. However, the overweight patient should be prepared to receive the treatment. He/she has to undergo Shodhana Karma, especially Virechana Karma. We should do the Shodhana Karma when the patient is ready or regularly during rainy seasons. As per my experience, the ideal temperature should be around 35 degrees Celcius to perform this procedure.

Shodhana Karma

Shodhana Karma is a form of detoxification in Ayurveda. We can divide this procedure into three phases.

Phase 1

To assess the patient’s digestive capacity, we give them ghee or clarified butter. Avara, Madhyama, and Pravara are three types of assessments.

Pravara is enough ghee consumed that the patient will not feel hungry for twenty-four hours. Similarly, in Madhyama, the patient does not feel hungry for twelve hours, and in Avara, it will be six hours.

This procedure eliminates the hunger, and the patient develops enormous thirst. We only give the patient hot water. As per my observations, the patient passes significantly less urine, and the body absorbs most of the water. I have seen that 100 gms ghee requires the patient to drink about one liter of hot water. This procedure increases blood circulation.

Phase 2

The next day, he flushes out everything through Virechana Karma. After this, we take the patient for the Diabetes Treatment, which is called the Pradhana Karma.

Phase 3

In the final stages, we kindle the patient’s digestion by giving different foods, like boiled rice water, fruits, goat-meat soup, dal soup, etc. It will take some time for the patient to regain standard digestion power.

Water Intake

In this entire procedure, we give the patient only hot water mixed with Triphala. Triphala is a powerful herbal remedy that consists of Haritaki, Bhibhitaki, and Amla. We administer this Triphala water only when the patient is thirsty. Triphala is vital for diabetic patients. We do add little honey to this water.

Conclusion

Diabetes is a result of a physically inactive lifestyle and improper diet. Exercise is essential for managing the disease. Healthy lifestyle, appropriate diet and seasonal detoxification (Shodhana Karma) can help manage this disease.

Indian Long Pepper (Pippali) should be in everyone’s Kitchen now!

Author: Meghana S Nair

India is the prominent producer of a wide range of spices and has the largest domestic market for spices in the world. In ancient times, India attracted traders from remote parts of the world in search of exotic spices. In the 1480s, Christopher Columbus set out on an expedition to seek a western sea passage to the East Indies, hoping to profit from the lucrative spice trade. After decades of sailors trying to reach the Indies, Vasco da Gama landed in Calicut, Kerala on 20 May 1498, establishing the first sea route to India by linking Europe and Asia. The main spices at first obtained from Southeast Asia were pepper and cinnamon, but soon included other products, all new to Europe.

Indian Long Pepper (Pippali)

For the longest time, Indian spices have played a vital role in different cuisines to increase the palatability and they are also used for flavoring, coloring, and preservative agents. They come with several benefits other than making great dishes at the end of the day. Spices and spice derivatives are also expanding their applications to industries such as medicine, pharmaceuticals, beverages, food processing, personal hygiene products and many more.

The contribution of Indian spices to health benefits has been well chronicled since Vedic times. Spices come with notable nutritional values and provide some major health benefits. The most popular spices from India are pepper, red chili, turmeric, green cardamom, ginger, cumin, coriander, fennel, etc.,  But there are numerous other spices out there which although are less common, offer richer and more interesting flavors along with some medicinal properties. One of such uncommon Indian spices that will be discussing in this article is Pippali commonly known as Indian Long pepper (from Latin – piper longum linn.)

What is Pippali or Indian Long Pepper?

Pippali, also known as Indian Long Pepper, Pipal, Bengal Pepper, Indonesian Long Pepper, Lada Panjong, Thippili, Java pepper or Javanese pepper in various regions around the world, is native to India and Indonesia.

Although largely unknown today, it has a rich history dating back centuries into early Indian, Indonesian, African, Malaysian and Mediterranean style cooking.  It is a key ingredient in many recipes and is often confused for black pepper. While the flavor closely resembles regular black pepper, the taste of long pepper is much hotter with sweet and somewhat earthy, gingery undertones.

It is an exotic climbing perennial plant that usually bears long thin conical ridged fruits. These fruits are picked early – when they are not yet ripe and still green in color because they give a characteristic aroma and the taste is most intense at this stage of their development. Once harvested, the fruits are dried in the Sun until they become grey or almost black. Most often they remain intact because in this way their valuable healing properties are preserved for a longer period of time. Unlike any other herb, it is the dry fruits of the pippali plant that offers the therapeutic benefits.

Health Benefits and Usage of Pippali in Ayurveda

Pippali or Long pepper is an important and common ingredient in many medicines of Ayurveda. The traditional herb goes by the botanical name Piper longum and comes from the Piperaceae family.

According to the classification of Ayurveda, long pepper is heavy, slightly oily and it has moisturizing properties. Fruits and roots of piper longum are loaded with bioactive nutrients that are crucial for the better operating of the entire body system and has a quick and almost immediate effect after consumption.

Pippali or long pepper has anti-bacterial, anti-microbial, anti-asthmatic, anti-diabetic and antioxidant properties. It is also familiar for its analgesic, anti-inflammatory, anticancer, anti-depressant and anti-ulcerative properties. It is widely used for the treatment of various diseases including respiratory disorders, diabetes, gastrointestinal disorders, problems related to the reproductive system and other infections.

1. Respiratory Disorders

Pippali is an ultimate remedy for conditions affecting the respiratory tract like asthma, bronchitis, laryngitis, chronic obstructive pulmonary disease (COPD), cough and cold, as it acts as a counter-irritant and eases inflammation. When consumed, its anti-bacterial properties help in removing phlegm deposits from the respiratory tract, providing relief from cough and ease congestion.

2. Gastrointestinal Disorders

Pippali is effective in stimulating the digestive system and boosts appetite, as well as treat gastrointestinal disorders such as stomachache, heartburn, gastritis, indigestion, acid reflux or gastroesophageal reflux (GERD), diarrhea, and cholera, owing to its anti-inflammatory, analgesic, carminative, laxative, and expectorant properties.

3. Diabetes

Pippali can help manage hyperglycemia or high blood sugar. The exceptional hypoglycemic property of pippali plays a significant role in assuaging the blood sugar levels of the body. It reduces the breakdown of starch into glucose which in turn leads to low blood glucose levels. As per Ayurveda, pippali is an alternative remedy not just for diabetes but also for the oxidative stress that many diabetics experience.

4. Reproductive and Menstrual Problems

Pippali has high essential oil content and also stimulant nature which is incredibly nourishing to the deeper reproductive tissues of the body improving their strength. Due to their warming power, the fruits of the plant act as an aphrodisiac and improve the functions of the respective organs.

Ancient healers used to give pippali to women to induce contractions during childbirth and even afterward to improve healing while the uterus returns to normal size. It also helps in relieving menstrual problems and it has been used for managing the heavy menstrual flow and combating menstrual cramps.

5. Other Infections

Pippali has robust anti-viral, anti-bacterial, and antifungal properties, it is not only extremely effective for removing bacteria or germs from the body but also used for treating and healing wounds. The biochemical compounds present in this aromatic herb has been used since ancient times to shield the body against various infections.

6. Weight Loss

Pippali aids in weight loss with its natural fat-burning properties. It effectively detoxifies the body by removing AMA toxins and reduces sudden hunger pangs and a craving for unhealthy foods. It improves digestion, reduces the accumulation of bad cholesterol in the body, thereby improving metabolism and helping the body to shed weight faster.

7. Cosmetics and Other Uses

Pippali is also used as a rejuvenating agent because of its antioxidant properties. Many cosmetic lines have been created based on it, as well as a number of food supplements and potions for longevity and flawless appearance.

Its anti-inflammatory properties are very effective for treating muscle spasms, allergies, as well as for parasites. It can relieve even a sharp toothache by reducing the pain and inflammation in the teeth.

Usage of Pippali in Everyday Cooking

Pippali or Indian long pepper is used for the preparation of exquisite culinary dishes. It can be found in some Indian vegetable pickles, several North African spice blends as well as in Indonesian and Malaysian cooking.

Pippali can also be used for the preparation of curries, soups, salads, marinades and various meat dishes, as well as for flavoring teas, masala, syrups and juices. It gives a light spicy touch to the dishes and fits well with other typical herbs such as coriander, turmeric and ginger.

Long pepper is often added to the brine of the traditional pickles and most types of pickled vegetables. Its taste goes very well with the taste of the eggs and cheeses, and also it improves digestion, that is why this pepper helps us to better absorb these heavier animal products.

Long pepper should not be used as an ordinary spice but it could be used as a substitute for black pepper or white pepper in any dish. While early pepper aficionados would use both black pepper and long pepper almost interchangeably, the long pepper was preferred when greater heat was sought.

Conclusion

Pippali or Long pepper is a unique aromatic herb that has been with us for centuries owing to its extensive curative properties. You won’t find many recipes calling specifically for long pepper but grind to a powder and it can be used as an intriguing substitute for regular black pepper. You can add it to your black tea and enjoy it with some lemon and a spoon of honey to treat the common cold or you can add it to your South Indian curries like rasam. You can even use it as a seasoning for salad or marinate your meat for extra flavor. You can simply use it on fresh fruits or experiment in any dish where it’s unique flavor characteristics aren’t overshadowed. Due to its warming qualities, pippali is a great choice for cold days, but it should not be consumed when the weather is hot or when symptoms of dehydration are present: such as intense thirst, dryness in the mouth, or burning sensation in the urinary tract.

Pippali is one such humble spice that is laden with umpteen health benefits. Ayurvedic doctors suggest that long pepper should be in everyone’s kitchen. However, it is important to be careful not to overdo the amount of pippali we use and take into account the health condition of our guests to whom we offer the culinary dishes that contain pippali.

Watch Kannada Interview: Diet is the secret for six-packs, says the celebrity trainer Srinivas Gowda

Author: Rajkumar Neelappa

Full-Length Kannada Interview with the Sandalwood celebrity trainer – Sreenivas Gowda.

Physeek Cafe presents an interview with the Kannada Celebrity Trainer Srinivas Gowda. The team visited his Gym Muscle360 in Banashankari, Bangalore. The honest Kannada to English translation of this interview is below.

As a celebrity trainer, how did you start your fitness journey?

As a growing kid, I was always interested in working out in gyms. After completing my high school immediately, I decided to go to the gym training back in 1999. I worked out for five years before I became a trainer.

After some struggle, I joined Anil’s Gym. At the same time, working in the Dayanand Sagar college, I transformed around 16 – 17 people into getting six-packs. Only after that, I started getting celebrities as trainees. My first celebrity trainee is Chandru. Since then, I have been growing as a trainer, and I have reached this stage today.

How important is a mental commitment to get a six-packs body?

For six-packs, you have to undergo mental struggle. This mental struggle is much more than physical exercise or diet.  

Controlling the temptations for tasty food is very difficult. What I must say is that diet is the most crucial factor in this regime. Getting a six-packs body is impossible without following a strict diet. 

How fast can one get a six-packs body?

It depends on the individual’s genes. For a healthy person, we can train a person two times a day. If he follows a strict diet regime, the person’s body will start responding depending on his genes. If everything works out well, a person can get his desired six-packs within 35 to 40 days. But we usually keep a window of 90 days of training.   

Should one use supplements or follow a natural diet?

I would say that one should follow a natural diet. It would be best if you do not go for steroids, as it is strictly for competitive bodybuilding. 

For fitness, there is no substitute for hard work. If you don’t want to work hard, you can’t be fit.

Is there any formula in diet and workout?

A majority of 80% is the only diet. As a trainer, we can help you achieve that 20% through workouts. And that is possible only if a student gives 100% of his best in the gym. Most importantly, one should show up in the gym regularly.

I must say that trainers can’t be with the students all day long. One should take full responsibility to follow the laid down diet regime.  

How do you help celebrities with short deadlines to achieve their fitness goals?

For a trainer, if you are a celebrity or not, everyone is the same. If you are a celebrity, you should maintain good fitness to achieve results with short deadlines.

I am an average person. I don’t want to go to the gym, and I don’t want to run or even do the workout. What do you advise me to maintain normal health and fitness?  

It depends on your weight. If you have an ideal weight, you should eat healthy meals. If you are obese, you should do physical activities like walking or running and a good diet.

Is your training the same for both men and women?

Women may have various health problems like PCOD, PCOS, irregularities in their thyroid, and menstrual cycle. We recommend for a health checkup and then start training for women.  

In terms of training, there is no much difference. Women have to do the same exercises with fewer weights, counts, and intensity.  

What is best for bodybuilding? Veg or Non-veg?

Both. Again, it depends on genes. Non-Vegetarians have many options like chicken, fish, eggs, and vegetables. They are all rich in proteins. Vegetarians have to rely heavily on protein shakes.   

What is your view on external motivation?

It is wrong to see someone and trying to become like them. Also, seeing YouTube and doing exercise can be misleading because that doesn’t explain the complete routine. It would be best to get a trainer, get the medical test done, and take suggestions from experts on the supplements. Some supplements are a danger for the body if one has high blood pressure. Also, some diet can put one at risk in case of diabetes.

Do you have any challenging students?

Yes. I had a student who had post-pregnancy diabetes. I usually take advice from one of my students, Nitin. He is a medical student and helps in making medical reports.  

In the case of women, hormonal changes appear when they gain weight or lose it. It is very natural. But, it is always best to consult a Doctor. Trainers cannot replace Doctors.  

Do you refer to any website or use any apps for training?

No, whatever I have learned is through my trainers. Trainers should share knowledge selflessly. Only then will it be fruitful.

Alternatively, even students should show an interest in learning. Only when the trainer and a student work together it is possible to achieve the results.

I appreciate my trainer, Shaman Shetty. Even though there is a language barrier between us, he is kind enough to explain clearly by giving suitable examples. I have never seen such a good trainer in my career.

Why do people join the gym and leave it in a brief period?

People joining the gym and leaving it is genuinely personal. There can be many reasons for that.  

I have observed that people will have work pressure. Family at home may not be in a position to prepare the necessary food to support the training.  

There could be health problems, as well.

More than that, in this busy schedule, people tend to eat outside regularly. To achieve the six-packs goal, one should always eat home-cooked food.  

I, along with my trainers and assistants, have helped many to achieve this goal. And we know very well that diet is the most important thing. And this is only possible if there is support from their home, right from the kitchen to the gym workouts.

Can you name some of the celebrities you have trained? 

Yes, of course. I have trained Rakshith Shetty, Rachitha Ram, Dhananjay, Anish, Rakesh Adiga, and close to 40 to 50 people. I have taught many celebrities appearing in television and movies.  

For example, I have trained Sonu Gowda in his weight loss. He got a ligament tear, and I have helped him through regular physiotherapy. Physiotherapy students from Dayananda Sagar college Fm tv and Movies. Weight loss Sonu Gowda. Sonu Gowda got a ligament injury. Dayanand Sagar physio student has helped me to treat my students for ligament tear. 

I want to stress that one should never neglect injuries; they are essential. 

Can you tell me more about gym injuries?

One should always avoid gym injuries. Especially for celebrities, I don’t recommend heavy weight training. That is the main reason for gym injuries. In my gym, we don’t train on deadlifts, dumbbell pullovers as they are risky. 

In Bangalore, what do you suggest for the IT crowd?    

Eating junk food once a week is good. We should not eat more often. If you want to be fit, then you should do it yourself. Nobody else can do it on your behalf.    

If you have bad habits like smoking or drinking, being fit or building six-packs is not possible. For this reason, we make blood report compulsory in our gym. Even if the report shows borderline numbers, we feel that following an extreme regime is risky.

According to you, there should be no cheat days?

Everyone cheats. The trainer will know it. If the student goes cheating more frequently, he will not achieve results, and students should not blame the gym.  

What are your work timings?

I start working at 5:45 AM and stay until 8:00 PM. When I get some free time, I take a rest at my desk.  

Can you talk about kids’ fitness?

I don’t train kids. I believe that kids should get involved in different physical activities like gymnastics, kickboxing, cycling, jumping, swimming, etc. 

When I was young, I used to cycle and deliver daily newspapers to around 80 houses. After that, I will go to the gym. Lifestyle has changed these days. 

What is the importance of proteins in bodybuilding?

It depends on the individuals’ weight. It is essential to know how much protein is there in the chicken. It is also necessary to know when to have carbohydrates or fibres.  

We can easily explain to people in the city about proteins and food quantity. When we train people from a rural background, we estimate food to consume.

As per dieticians, we need a calorie machine in every house. That is why food estimates based on one’s weight will help.  

After following a strict regime, we stop and lose our gains.

Diet is vital. If you eat, you will bloat. It depends on body type. In my case, I was 67. Now I ate more, and I became fat. It is that simple.

How about muscle texture after you stop working out?

Muscles have something called muscle memory and maturity. The texture may go away, but you can always bring it back quickly once you build it.  

People question me when some of my students achieve six-packs within 90 days, and others don’t. People who get results would have already spent two years of exercising, and they possess both muscle memory and maturity. It is easier for them to achieve results compared to someone who never exercised.  

More importantly, it is dependent on how your body responds to the exercise and the diet you follow.  

It is good to see that more and more people are becoming health conscious these days.

What do you suggest? Imported protein powder or local?

Anything is fine. We should be aware that there are duplicate protein powders available in the online market. It is best to take the protein powder from your trainer if you trust them. 

The possible side-effects of duplicate or low-quality protein powders can be severe rashes and indigestion.  

You may end up spending more money on treating skin rashes than spending on a good quality protein powder.

Is it required to drink six litres of water when taking protein supplements?

Yes, it is compulsory. The protein supplements will help you to recover and build muscles, and you will excrete the remains. If you don’t drink enough water, you may not excrete the waste and cause kidney stones. Apart from this, nothing else will happen.

How much should we sleep?

Eat sleep and workout. This statement is the golden rule. One should sleep for a minimum of 7 to 8 hours every night. If you don’t sleep well, you can’t work out. Digestion will be affected. 

These days, people work in night shifts, altering their natural body cycle. This imbalance is risky and may cause a cardio attack.

How do you train on the chest, biceps, and how do you divide them in a week?

There are many types of variations. For example, drop set, superset, athletic set, compound set, isolate sets. It is different every day and every week. On the same day, if you are working out two times, we suggest other workouts. It would be best if you kept changing so that the body doesn’t get used to it.

My trainer Shaman Shetty taught me this. The body should get variations.

Please tell us about your gym – Muscle360.

This gym is my dream. I was working as a trainer with Anil. After an unfortunate incident, Anil died, and I was in shock.  

A lot of people have helped me build this gym. My friends like Sushil, Sudheendra, Sachin, Dhananjay, Shivu, Ashwin, and many others have helped me. In reality, I didn’t have money.

This gym has fulfilled my only dream. The opening was a grand affair with some of the celebrities attending it.  

From here on, I will do my job of training people and nothing else. People do comment about me that a trainer should look like a bodybuilder. I admit that I am busy. I get up early. I find it difficult to follow the diet.  

I do not want to reveal this. One day I will look like a bodybuilder. (Smile)

How many trainers do you have in the gym?

All of my students are my trainers. I am nothing without them.  

I want to highlight some of the problems our trainers face every day.  Students come to the gym without brushing their teeth or taking a bath. I kindly request everyone to go to the gym clean and neat. Don’t cause problems for others.  

Sometimes students blame trainers for not giving enough attention, while the trainers will be supporting another student. Students should adjust because trainers are doing their job.

Do you have any message to our Physeek audience?

I want to say that Physeek is doing a good job. The knowledge that they are gathering is beneficial. Some people will learn by doing it, and some will know seeing such videos.  

All the best!

Watch: Runner’s high – Interview with Navneeth GuruJagadeesha

Full-length interview of Ultra-Marathon runner Navneeth GuruJagadeesha.

Marathon running is a sport that requires a lot of strength and endurance. The Physeek Café host, Vijay, interviews Navneeth GuruJagadeesha, an Ultra Marathon running expert from Bangalore.

Not many people know entirely about Marathon. Can you talk about the Marathon running? The definition and your journey?

A marathon run is running for a distance of 42.2 km. The origin of it is from Greece. A person named Pheidippides ran from Marathon to Athens, and the total distance covered is now the standard Marathon distance. To be very specific, it is 42.195 km. 21.1 km is a half Marathon. And anything beyond 42.2 km is called an ultra marathon. The Ultra Marathon run can go until 100 miles or 160 Kms. Other runs are like a 24-hour run, 48-hour run, and 2000 km run at one stretch.

I was always into fitness. I joined the corporate world, and I was working in night shifts. Because of this, my body cycle changed and made me very lazy. I wanted to be active and started walking, jogging, and running for about 20 mins every day. This practice not only made me fit but also improved my job performance. I was doing this only for my fitness.

When we start something and make it a routine, life gets better overall.

I started writing down my routine every day and today is the 2,355th day of my fitness regime.

Did you think you will become an ultra-marathon runner?

Khardung La run in 2019

It is not easy to become an ultra-marathon runner. For this and anything else, you need a team and good support. It would be best if you started from a small benchmark.

I was thinking of doing a 5 km or 10 km run, which was huge. If I turn back and see that I have run 110 Kms in Malnad, 72 Kms in Khardung la, it creates chills in my spine. It looks scary, looking back on the training that I did all along.

I first did 5 km, 10k, then 21 km and 42 km runs. Then I thought to myself, why not 50 km run?

One crucial thing in my journey was my consistency, discipline, dedication, and systematic training plan. My group followed the right training, good nutrition, and well-planned recovery routines.

Initially, there was no clue that such a distance is even possible.

Now, yes, we have done it.

It happened.

How does your body recover from such a massive impact of running long distance?

When you feel like you are hitting a point of injuring yourself, you should stop. It would be best if you do not try to accomplish something too soon, too early. When you start fresh, run how much you can and increase incrementally, not more than 10% per week. First 4-6 weeks, keep it very simple. Have a training plan. Talk to a coach.

For recovery, there is a simple formula called RICE – Use Rest, Icing, compression, and Elevation to treat soreness.

Stretching is very important to avoid injuries. There are various recovery tools available, like foam rollers.

I stress that the mother of all training is strength training. Look out for your weak points and do strength training in those areas.

Is there an organization or body which governs Marathon running?

In Bangalore, there is a Bengaluru Runners Group on Facebook, and plenty of other groups. We have our group called Run machines of Sutra. It is a non-commercial group with around 125 runners.

https://www.facebook.com/RunMachinesofSutra

There are plenty of coaches online, and you have to lookout someone. You will generally get a lot of good support from the coaches and groups.

You have already achieved a lot. Do you have any other goals?

Until now, I have run for 12 hours and 18 hours. Malnad was 110 km run, and the route was pretty challenging. I wanted to do more than 100 km within 12 hours in a stadium. Due to COVID19, I couldn’t do it.

I also want to do the Ironman challenge: 42.2 km running, 180 km of cycling, and 3.9 km of swimming.

Can you talk about your diet?

When it comes to the diet, no one size fits all. For bodybuilding, you should consume more proteins. But for running, you should have more carbohydrates. If you cut short the carbs, you cannot run. Avoid oily foods, eat lots of fruits, boiled vegetables, and drink plenty of water.

Banana and citric fruits like lemon and orange play a huge role in running.

At one point, I used to eat 12 eggs every day. I used to have five meals with 2 hours interval. Later I realized, I don’t need so much for my training. The food you consume for a 10 km run is different from the longer distances.

Is there any app/website you use?

In our group, we use the Garmin watch. Apart from that, there are friendly apps like Strava, Nike running. In my personal opinion, Strava is very good.

How do you train your mind amid stress related to work, family, and everything around you?

The mind is the culprit, which quits much earlier than your body. If your body reaches the quitting point while running, you will go unconscious and fall. The mind plays a lot of tricks with you. It’s not just the run; preparation for the run needs mental preparation as well. You should hydrate well and get an adequate amount of rest. Only then will you perform well. What is the point if you don’t enjoy the run?

Always you have to remind yourself that you are capable, you want to do it, and you have been waiting to do it. The passion should be bombarding inside you.

While running, you will get ankle pain, and sometimes heart rate goes up to 200 beats per minute. You have to tell yourself to stay composed. Then you will realize that all the pain you had disappears.

After you finish half the distance, you start feeling good. You get more motivation as you progress.

Sometimes you have to remind yourself of your best performance. For me, I will look back to Khardung La and remind myself – if I can do that, I can do this.

You should ask yourself – why are you doing this? If you can answer this question, then you have the passion and love for the sport. It will take you to success.

The mind lies; don’t give in to it.

Is there something called Runners high?

It is a different feeling. If we had spoken after my run, it would be completely different. You will be in an elevated sense of being. That trains you to take hits of life very gracefully.

I did not want to voice this out, but I lost my sister four months ago and my Dad 21 days ago. I may not be in a position to take this interview at this stage. If I am here, it is because of this sport. It beats you to your knees.

At Khardung La, at 17500 ft, I remember that it was snowing. I had altitude sickness. I was on my knees. The army personnel told me that I should take an ambulance, quit this, and go home. I will not survive.

If I survived there, then now I can do anything.

About the Marathon Runner

Navneeth GuruJagadeesha

Navneeth is an Ultra-Marathon runner from Bangalore, who has big dreams.

Achievements

Navneeth’s Medals

1. Malnad Ultra 110K 2019 : 110.08 km : 17hr:50m:26s

2. Khardung La Challenge 2019 : 72 km : 10hr:06m:05s

3.80K Ultra Marathon : Personal Best : 83.44 km : 10hr

4. 50k Ultra Marathon : 6 times :Personal Best 4hr 34m 52s

5. Full Marathon : 25 times : Personal Best 3hr 25m 27s

6. Half Marathon: 50+ times : Personal Best : 1hr 36m

7. Covid Relief Charity 2020 : 21 days – 21 half marathon

8. Numerous 10k : Personal best: 42m 34s (TCS World 10k)

9.Numerous 5K :Personal Best : 19m 37s

10. Bangalore to Mysore Relay

Coffee – Love or hate?

Author: Meghana S Nair

Who doesn’t enjoy a cup of coffee in the morning? Or at midday? Or in the middle of the night? Coffee has spread around the world to become one of the most consumed drinks in the world. It is considered a breakfast drink and many people reach for a cup of coffee immediately after raising. They claim that they are not fully awake until they’ve had their morning cup of coffee because of it’s well known stimulating properties and its ability to provide an energy boost. Whereas some people drink coffee every day to enjoy its unique flavor notes and its rich aroma.

For years, doctors warned people to avoid coffee saying it causes a lot of health issues from stunting your growth to causing heart diseases and cancer. But recent research indicates that coffee may not be so bad after all and even the World Health Organization (WHO) has taken coffee off the possible carcinogen list. And there’s increasing evidence that coffee might be good for you.

Coffee contains several useful nutrients that can benefit our body in many ways, including vitamin B2, magnesium, potassium and antioxidants. Coffee also contains polyphenols, a type of antioxidant which can help rid the body of free radicals, a type of waste product that the body naturally produces as a result of certain processes, they are toxic and may cause inflammation. Antioxidants are also known to fight the oxidative damage that can cause cancer and some studies have found a lower risk of colon, uterine and liver cancer among coffee drinkers.

Coffee decreases your insulin sensitivity and impairs glucose tolerance, therefore reduces your risk of type 2 diabetes. It keeps the blood vessels flexible and healthy, reducing the risk of developing cardiovascular diseases like a heart attack or stroke.

How does coffee enhance our mood?

It is widely known that coffee mainly contains caffeine – a natural stimulant. Some studies have associated caffeine consumption with positive effects on the brain. It acts as a central nervous stimulant, by blocking the neurotransmitter adenosine’s receptors, increasing excitability in the brain that people feel more alert and energetic. It was shown to improve mental performance on a range of different tasks where people feel more productive. More recent research found that consuming caffeine may boost long term memory.

Caffeine is quickly absorbed from the gut into the bloodstream and it travels to the liver from there, where it is broken down into compounds that can affect the function of various organs, but its main effect is on the brain. Caffeine reaches peak levels in the body about an hour after consumption but you may continue to feel these stimulating effects for up to six hours.

When the adenosine levels build up in your body over the day, you will feel more tired and want to go to sleep. Caffeine functions by blocking the effects of adenosine, connecting to the receptors in the brain without activating them. In turn, leading to reduced tiredness and increase in blood adrenaline levels, this immediately stimulates the brain and promotes a state of arousal, alertness, and focus. Since it mainly affects your brain, caffeine is often referred to as a psychoactive drug.

What does overconsumption of coffee do to your body?

No one food or drink will make or break your long-term health but it is important to note that coffee intake is just one of many factors that can affect your health as it contains a psychoactive drug named caffeine. Caffeine crosses the blood-brain barrier acting as a stimulant by activating the central nervous system. However, ingesting caffeine in high doses may lead to more harmful effects on health.

Caffeine is an important feature of coffee but coffee does not equal caffeine as it also contains water, antioxidants, and many other compounds. The average caffeine content of 40mg per 100 grams or 94.8 mg per cup is present making coffee as one of the most popular ways to consume caffeine. There are different ways of drinking it which makes it difficult to determine exactly how coffee affects a person and which components have which benefits and risks. A person who wishes to derive health benefits from coffee should not exceed the recommended moderate intake of three to four cups per day and try to monitor the ingredients they add, such as sugar, cream, or flavorings, as these may not be healthy. But pregnant women, children, people with high cholesterol or caffeine sensitivity, are advised to pay attention to coffee drinking.

The effects of caffeine on the mind and body also differ between people. Some people are sensitive to caffeine, while others can drink many cups per day without any side effects. Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. The slow metabolizers of caffeine get jitters, heart palpitations, and feel wired for up to 9 hours after having a coffee. The other half of the fast metabolizers of caffeine get energy, increased alertness and are back to normal a few hours later. It all depends on your body’s amazing ability to adapt to long-term caffeine use.

The way caffeine stimulates the brain, boosts energy, improve metabolism, mental performance, elevate cortisol levels (your stress hormone) usually decrease with long-term caffeine use. But if you frequently have half a dozen cups or more, you could be setting yourself up for some serious health complications which are mentioned below;

1. Anxiety

Caffeine is known to increase alertness. However, at higher doses, these effects may become more pronounced, leading to anxiety and nervousness, especially among people with panic disorder or social anxiety disorder.

2. Insomnia

Caffeine’s ability to help people stay awake is one of its most prized qualities. It can help you stay awake during the day, but it may negatively impact your sleep quality and quantity. On the other hand, too much caffeine can make it difficult to get enough restorative sleep leading to insomnia.

3. Digestive issues

The caffeine within coffee may have a laxative effect as it induces bile production which in turn increases bowel movements. Many people find that a morning cup of coffee helps get their bowels moving. Given this effect, the high doses of caffeine can increase peristalsis, the contractions that move food through your digestive tract which may lead to loose stools or even diarrhea in some people.

4. Addiction

Caffeine triggers certain brain chemicals which stimulate pleasant sensations that cause it to become a source of comfort on a regular basis, similar to the way cocaine and it may lead to psychological or physical dependency, especially at high dosages. Despite all of caffeine’s health benefits, there’s no denying that it may become habit-forming. But habit is not the same as addiction. The World Health Organization has stated that there is no evidence to suggest that caffeine use has comparable physical and social consequences of addiction.

5. Withdrawal symptoms

When people abstain from caffeine consumption, they experience withdrawal symptoms like headache, reduced alertness, fatigue and irritability in some regular caffeine consumers but these are generally not severe and of short duration. However, the symptoms of caffeine withdrawal can be avoided altogether if caffeine intake is decreased progressively.

Conclusion

For billions of people around the planet, coffee is fuel for the daily grind. People should be mindful that they are consuming a psychoactive substance when they use caffeine. If you use a lot of caffeine, drinking the equivalent of more than three cups of tea or coffee per day can directly affect your health whereas lowering your intake is worth considering. Because it all comes down to drinking in moderation while monitoring the effect on your body.

Caffeine is unlikely to produce harmful effects in most people and reactions to the stimulant like caffeine depends on individual factors such as genetics and accompanying lifestyle choices. But if you are pregnant or breastfeeding, the rules are different so it’s important to check with your obstetrician before adding caffeine into your diet.

The best approach is to gradually taper your caffeine consumption. Doing this lowers your dependence gradually while minimizing the negative effects of withdrawal. You should know your own limit or tolerance to caffeine and adjust accordingly. The bottom line is moderation is the key. And sipping coffee in reasonable amounts just might be one of the healthiest things you can do.

Watch: Dealing with the Mind – Dr. Guru Prasad, Assistant Professor, Psychiatry

Author: Deepa Natarajan

Be it the high standard of living which compels us to take on demanding jobs or the never-ending traffic jams on the roads leading to our offices, we have to admit that we live in stressful times. Add to it the recent pandemic of covid-19 that has turned our lives topsy-turvy and we are compelled to think if our ancestors lived in a much better world. Although we cannot avoid the bitter realities of life, there are certain simple steps that we can take to become happier and healthier beings. This includes looking after our mental health as much as a physical one, believes professor Dr. Guru Prasad, who has worked at the prestigious NIMHANS, Bengaluru, and is now an assistant professor at Bangalore Medical College. 

Just like nutritious food is important for our bodies, the mind also needs nourishing thoughts, notes the psychiatrist in an interview with Physeek Cafe. “Mind cannot be seen by anyone but it’s the most important part of our body and is strongly connected to all the five senses,” he says.

Watch on as Dr. Guru Prasad speaks extensively on important factors that rule the lives of a majority of people today like stress and depression and helps you take care of your body, mind and soul.

About the Doctor

Asst. Prof. Dr. Guru Prasad

Department of Psychiatry,

Bangalore Medical College and Research Institute, Bangalore

Experience

  • Junior Resident in Dept. of Psychiatry, National Institute of Mental Health And Neuro Sciences (NIMHANS) from 2007 to 2010
  • Resident intern from 2004 to 2005 at Mysore Medical College, Mysore.

Publications

  1. Prasad CG, Babu GN, Chandra PS, Chaturvedi SK, Chitrachanchala mental health themes in kannada cinema. International Review of Psychiatry. 2009 Jun; 21(3):229-233.

Clinical experience

  •  Currently working as an assistant professor, Dept of Psychiatry, Bangalore medical college and Research Institute, Bangalore 

Watch Kannada Interview: Gym workout tips by Sandalwood actor – Anjan

Author: Rajkumar Neelappa

Full length interview with Anjan – Kannada Actor

Physeek Cafe presents its first interview in Kannada with Sandalwood actor Anjan. The actor has over 15 years of experience in Gym training and he always keeps himself fit so that he is presentable in front of the camera.

The actor speaks about the necessity of fitness for movie heroes, different phases of the bodybuilding, and how actors manage to do workouts during their busy schedules. He shares his personal experience with Kannada Superstar Darshan. He has a big heart to help a disabled kid exercise to improve his coordination.

He speaks the truth about the usage of steroids in bodybuilding, and it’s side effects. He emphasizes the importance of safe workouts to avoid injuries.

About the fitness expert

Anjan

Anjan started his fitness journey in the year 2000. At the same time, he also started as a junior artist in the Kannada movie industry.

He cherishes his best friends, especially BC Anil Kumar, whom he met him first in the Gym. Anil has helped him throughout his journey, right from filling petrol to buying clothes for his public appearances.

Apart from his friends, he credits his flexibility, talent, and success to his Gym Master.

Anjan has worked as an Anchor on a TV channel. He has acted in over 5 to 6 TV serials. His prominent appearances are in villain characters in 3 movies – Yaksha, Gubbi, and Chiru. He had always dreamt of becoming a Hero and has come a long way before started acting in 2016. He is awaiting releases of his movies like Dhamki, Nidhanavagi Chalisi, Vajrasthra, and he has begun shooting for a Movie named after himself – Anjan.

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