Latest news with #Lalit
Time of India
14 hours ago
- Health
- Time of India
Insulin Resistance: The root of many diseases
Lalit Kapoor is a 1971 graduate from IIT Kanpur and has done his MBA from UCLA. Lalit is a successful serial entrepreneur in Silicon Valley. With age, he developed lifestyle diseases and decided to reverse them by changing diet and lifestyle. This led him to study and research in the field of nutrition and plant-based whole food field. Eventually, he successfully got rid of all his chronic diseases and reinvented himself. Lalit became an inspiration for his IIT-K batch mates and started to guide them with his learnings. Many of them benefitted and successfully reversed their chronic diseases. He further incorporated the Nobel prize winning work by Nobel laureates Dr Yoshinori Ohsumi (2016) on autophagy, Dr Jeffery Hall (2017) on circadian rhythm and Dr Tasuko Honzo (2018) on immunotherapy into his recommendations. He has conducted over 450 course sessions which have been attended by over 150,000 people in over 50 countries with thousands of success stories. He runs over 100 active social groups and his NGO 'Plant Based Wellness Foundation' has over 40 centers worldwide. Lalit has also taught a course as a visiting faculty on Nutrition & Health at IIT Kanpur for one semester. LESS ... MORE Insulin resistance is the most common metabolic disorder—and one of the least understood. It's often seen as incurable, with treatment focused narrowly on cutting carbs or controlling blood sugar. But insulin resistance is not just a blood sugar problem; it's a systemic issue that affects nearly every major organ in the body. At its core, insulin resistance is the body's response to chronic sugar overload—especially glucose and fructose. A healthy body contains about 3 grams of glucose in the 5 liters of blood and stores roughly 1,500 calories in muscles and 500 in the liver. Any excess is stored as fat. Fructose and alcohol burden the liver disproportionately, since only the liver can process them. When people hear 'insulin resistance,' they usually think of type 2 diabetes. But it's also the root cause of many other chronic conditions. This blog explores how insulin resistance operates systemically and underlies numerous diseases. What is insulin resistance? Insulin is a hormone produced by the pancreas that helps regulate blood sugar. After we eat, insulin is released into the bloodstream, where it allows glucose to enter cells for energy or storage. Insulin also tells fat cells to store fat when energy is abundant. In healthy individuals, this system works efficiently. But when cells become resistant to insulin's signal, glucose can't enter as easily. The pancreas compensates by producing more insulin. Over time, this leads to chronically high insulin levels, even if blood sugar appears normal. One major consequence is disrupted fat metabolism, particularly in visceral fat, which surrounds internal organs. In insulin-resistant individuals, fat cells begin releasing stored fat into the bloodstream instead of holding onto it. Since muscle cells often don't need that fat, it recirculates until the liver processes it. The liver repackages the fat into triglyceride-rich lipoproteins and sends it back out—creating a harmful cycle known as hypertriglyceridemia, a key marker of insulin resistance. In short, insulin resistance disrupts both glucose and fat metabolism, setting the stage for multiple health issues. Diseases linked to insulin resistance Insulin resistance occurs in different tissues and causes different diseases depending on where it manifests: Liver → Type 2 Diabetes → Type 2 Diabetes Ovaries → PCOS → PCOS Heart → Cardiovascular Disease → Cardiovascular Disease Brain → Alzheimer's Disease This region-specific nature helps explain the wide variety of disease presentations rooted in the same metabolic dysfunction. Types of insulin resistance Insulin resistance comes in several forms, each with distinct underlying mechanisms. Two primary types include: 1. Internal starvation This form is marked by high blood glucose but low glucose within muscle cells. Insulin receptors malfunction, preventing glucose uptake despite adequate insulin levels. Individuals are often lean and do not have fatty liver. Weight loss doesn't improve the condition. Though not overeating, these individuals often consume refined carbs and sugary drinks, leading to liver fat buildup and visceral fat through rapid fructose metabolism. 2. Overflow paradigm This form occurs when cells are so full of energy that they reject more glucose. It's common in individuals with obesity and fatty liver. Weight loss usually improves insulin sensitivity. Other mechanisms include: Inflammation-induced resistance – Chronic inflammation impairs insulin signaling. – Chronic inflammation impairs insulin signaling. Lipotoxicity – Excess fatty acids damage the liver and pancreas. – Excess fatty acids damage the liver and pancreas. Mitochondrial dysfunction – Poor energy production increases insulin resistance. – Poor energy production increases insulin resistance. Hormonal imbalance – Conditions like PCOS and Cushing's syndrome alter insulin dynamics. – Conditions like PCOS and Cushing's syndrome alter insulin dynamics. Genetic factors – Rare inherited forms of insulin resistance also exist (e.g., Type A insulin resistance, Donohue syndrome). These types often overlap, particularly in complex conditions like type 2 diabetes and metabolic syndrome. What causes insulin resistance? There are three primary causes of insulin resistance, each driven by different mechanisms: 1. Overloaded subcutaneous fat: Subcutaneous fat (under the skin) can buffer excess calories, but only up to a point. Once its storage capacity is exceeded, fat starts accumulating in places it shouldn't—like the liver and muscles—leading to insulin resistance. This explains why some people can be obese and still metabolically healthy—until this threshold is crossed. 2. Stress and hormonal imbalance: Chronic stress triggers cortisol, which can induce insulin resistance even in the absence of overeating. Patients with clinical depression, for example, often lose subcutaneous fat but gain visceral fat. This type of insulin resistance isn't food-driven, but hormonally driven, similar to what's seen in Cushing's Syndrome. 3. Fatty liver (Non-alcoholic fatty liver disease) NAFLD affects about 45% of Americans and nearly 25% of the global population. Fat accumulation in liver cells interferes with insulin's ability to function. The liver is 'ground zero' for insulin resistance—explaining why even lean individuals can develop the condition. It also highlights that insulin resistance is not solely a byproduct of obesity. This distinction is crucial. Obesity is increasing globally at 2.78% per year, while diabetes is rising at 4.07%. If diabetes were merely a function of obesity, the rates would track each other. Clearly, there is more to the story. Insulin resistance and muscle performance Insulin resistance also compromises muscle health in several important ways: Reduced glucose uptake – Less energy available for muscle performance. Slower recovery & growth – Impaired protein synthesis delays muscle repair and limits development. Increased fatigue – Muscles switch to slower fat metabolism, leading to early exhaustion. Inflammation – Chronic low-grade inflammation increases soreness and slows recovery. Muscle loss (Sarcopenia) – Over time, insulin resistance accelerates muscle breakdown, reducing strength and coordination. How to reverse insulin resistance To improve insulin sensitivity, we must first stop making it worse. Here's how: Diet and nutrition Eliminate refined and ultra-processed foods. Minimise or avoid animal products, including dairy. Focus on whole, complex carbohydrates. Exercise Walk regularly (aim for ~10,000 steps/day or equivalent activity). (aim for ~10,000 steps/day or equivalent activity). Strength training enhances glucose uptake by muscles independently of insulin. enhances glucose uptake by muscles independently of insulin. Aerobic exercise boosts mitochondrial function and fat-burning capacity. Lifestyle Prioritize sleep (aim for 8 hours of quality rest). Manage stress, as chronic cortisol impairs insulin sensitivity. Yoga, Pranayama and meditation can help. Time-restricted eating (Intermittent fasting) Arguably, the most powerful intervention for reversing insulin resistance is reducing the eating window. Humans evolved eating only during daylight—usually after sunrise and before sunset. However, in the modern world after the advent of electricity, we have increased this window to 14-16 hours. This is too long and reduces insulin sensitivity. Reducing the eating window to 8–10 hours, such as in the 16:8 intermittent-fasting regimen, allows the liver to burn through its limited glycogen stores (~125g or ~500 calories) in about 12 hours. After that, the body shifts to burning fat, including the harmful fat stored in the liver and muscles, that contributes to insulin resistance. This switch to fat-burning helps clear the very lipids that block insulin receptors, restoring proper insulin function. Final thoughts Insulin resistance is not just about blood sugar—it's about systemic dysfunction that affects nearly every major organ. The good news is that it is reversible. Through a combination of intermittent fasting, whole-food plant-based nutrition, regular physical activity, adequate sleep, and stress reduction, insulin sensitivity can return. In my experience, many patients with Type 2 diabetes see marked improvements within 4–6 weeks using a consistent 16:8 fasting protocol. It is time to shift the conversation from just managing diabetes to actually reversing insulin resistance at its root. Facebook Twitter Linkedin Email Disclaimer Views expressed above are the author's own.
Time of India
25-05-2025
- Health
- Time of India
PCOS & disorders of hair, nail & skin
Lalit Kapoor is a 1971 graduate from IIT Kanpur and has done his MBA from UCLA. Lalit is a successful serial entrepreneur in Silicon Valley. With age, he developed lifestyle diseases and decided to reverse them by changing diet and lifestyle. This led him to study and research in the field of nutrition and plant-based whole food field. Eventually, he successfully got rid of all his chronic diseases and reinvented himself. Lalit became an inspiration for his IIT-K batch mates and started to guide them with his learnings. Many of them benefitted and successfully reversed their chronic diseases. He further incorporated the Nobel prize winning work by Nobel laureates Dr Yoshinori Ohsumi (2016) on autophagy, Dr Jeffery Hall (2017) on circadian rhythm and Dr Tasuko Honzo (2018) on immunotherapy into his recommendations. He has conducted over 450 course sessions which have been attended by over 150,000 people in over 50 countries with thousands of success stories. He runs over 100 active social groups and his NGO 'Plant Based Wellness Foundation' has over 40 centers worldwide. Lalit has also taught a course as a visiting faculty on Nutrition & Health at IIT Kanpur for one semester. LESS ... MORE Polycystic Ovary Syndrome (PCOS) PCOS is the most common endocrinological disorder affecting women of reproductive age worldwide. Symptoms 1. Menstrual irregularity 2. Hyperandrogenism: excessive production of male hormones leading to facial hair growth and acne 3. Multiple cysts in ovaries 4. Obesity Diagnosis typically involves laboratory tests and imaging studies. PCOS is a chronic condition that can persist for years or even a lifetime. Causes The exact cause of PCOS remains unclear, but several contributing factors have been identified: Hormonal imbalance – Elevated levels of androgens (male sex hormones) interfere with normal ovarian function. In PCOS, the ovaries often fail to produce sufficient hormones needed for egg maturation. Obesity – While not a direct cause, it can exacerbate hormonal imbalance and insulin resistance. Genetics – There appears to be a hereditary component, as the condition is more common among identical twins and first-degree relatives. Emerging research suggests that certain dietary patterns may influence the development or severity of PCOS. Inflammatory foods that promote the formation of Advanced Glycation Endproducts (AGEs)—such as meat, cheese, and eggs—may contribute to its pathogenesis. Cooking methods also matter: boiling produces fewer glycotoxins compared to roasting or broiling. Additionally, there is some evidence that dairy consumption may negatively impact fertility over time. Lactose in milk breaks down into glucose and galactose in the body; galactose has been shown to be toxic to ovarian cells. Studies have observed a correlation between milk consumption and ovarian cancer incidence in various countries. Associated comorbidities Women with PCOS are at increased risk for several health conditions, including: Metabolic syndrome Increased risk of Type-2 diabetes due to insulin resistance Dyslipidaemia Obstructive sleep apnea NAFLD Depression and anxiety Anovulatory infertility Endometrial hyperplasia and cancer Cure and treatment Metformin is commonly prescribed to help prevent the progression to diabetes, particularly in patients with insulin resistance. Although my direct experience with PCOS is limited due to sparse patient feedback, most healthcare professionals agree that diet and lifestyle modifications play a crucial role in managing this condition. Changing one's diet to plant-based whole food, following intermittent fasting and a physically active lifestyle can help. Many women have reported improvements in weight, insulin sensitivity, and menstrual regularity through this diet and lifestyle. These strategies appear to be effective and sustainable steps in the right direction. Additionally, I recommend specific yoga postures that stimulate the hypothalamus and pituitary glands—key regulators of the endocrine system. Beneficial asanas include: Shirshasana (Headstand) Sarvangasana (Shoulder stand) Halasana (Plow pose) Karnapidasana (Ear pressure pose) For more information, please watch the attached video by Dr. Michael Greger on this topic. Best foods for polycystic ovary syndrome Hair, nail & skin disorders: The role of trace mineral deficiency Imagine a family of ten going through a famine. To conserve food, it might seem logical to ration it equally among all family members. However, there's another perspective to consider: if everyone receives the same minimal amount, they may all become too weak to survive. Instead, it may be wiser to prioritise—giving more food to those who are most critical to the family's survival and less to those who are less essential. This way, at least some may survive. Dr. Bruce Nathan Ames of UC Berkeley has applied a similar concept to the human body. His research suggests that when nutrients are in short supply, the body allocates them preferentially to vital organs—such as the heart, lungs, liver, kidneys, and brain—while less critical organs like the skin, hair, and nails receive what's left, if anything. This prioritisation explains why early signs of trace mineral deficiency often appear in the form of dry, wrinkled skin, brittle nails, or thinning hair. These are outward signals that the body is under nutritional stress, sacrificing non-essential systems to preserve the essential ones. Dr. Ames also notes that micronutrient deficiencies are a leading cause of DNA damage. He estimates that over 60,000 strands of DNA are damaged daily in the human body. Without adequate micronutrients to support repair mechanisms, the damage accumulates, accelerating the aging process. Trace minerals are essential for enzyme function—enzymes that build and repair proteins throughout the body. Unfortunately, our modern agricultural practices have contributed to widespread trace mineral depletion. The use of synthetic fertilizers prioritises only a few macronutrients—nitrogen, phosphorus, and potassium—leaving soils deficient in critical trace elements. Monoculture farming and the damming of rivers, which traps mineral-rich sediments in reservoirs, further exacerbate the problem. Despite their importance, trace minerals remain poorly understood, and daily intake recommendations have yet to be formally established by many health authorities. Supplementation is also not a reliable solution, as the body absorbs only a small fraction of these minerals in supplement form, and the interactions among different trace elements are not yet fully understood. The best way to replenish trace minerals is through natural, whole foods—especially those grown in mineral-rich, undepleted soils. Wild plant-based foods, particularly those from mountainous regions, are excellent sources. That's why I recommend incorporating wild berries, nuts, seeds from the Himalayan region, and Himalayan pink salt into your diet. These foods not only provide essential trace minerals but also do so in a form that the body can more readily recognise and use. Facebook Twitter Linkedin Email Disclaimer Views expressed above are the author's own.
Time of India
21-05-2025
- Time of India
Two fire at cousin over property dispute in Gurgaon, arrested
Gurgaon: Two brothers were arrested for allegedly opening fire at their paternal cousin over a property dispute at his residence near Shivaji Park Colony on Pataudi Road on Tuesday evening. Tired of too many ads? go ad free now The victim had a narrow escape as the bullet hit a wall in the house, cops said. According to police, the accused, Karan and Pawan — both residents of Bhudka village under Bilaspur police station limits — barged into the victim's house around 7pm and demanded that he initiate division of their inherited property. When the victim, Lalit refused and asked them to leave, Karan pulled out a gun and fired at him in a fit of rage. "Lalit ducked just in time, and the bullet struck a wall," said a police officer. Family members raised an alarm, and the accused's mother intervened and took them away. Lalit then called the police control room to report the incident. A PCR team along with police personnel from the Pataudi Road police post reached the spot. Forensic and crime scene units inspected the house and recovered an empty cartridge. Pawan was arrested the same evening, while Karan was caught on Wednesday. "The weapon used in the crime will be recovered following interrogation," said a police spokesperson. Both men have been booked under BNS section 101 (attempt to murder) and relevant provisions of the Arms Act at Shivaji Nagar police station.
Time of India
11-05-2025
- Health
- Time of India
Back problems
Lalit Kapoor is a 1971 graduate from IIT Kanpur and has done his MBA from UCLA. Lalit is a successful serial entrepreneur in Silicon Valley. With age, he developed lifestyle diseases and decided to reverse them by changing diet and lifestyle. This led him to study and research in the field of nutrition and plant-based whole food field. Eventually, he successfully got rid of all his chronic diseases and reinvented himself. Lalit became an inspiration for his IIT-K batch mates and started to guide them with his learnings. Many of them benefitted and successfully reversed their chronic diseases. He further incorporated the Nobel prize winning work by Nobel laureates Dr Yoshinori Ohsumi (2016) on autophagy, Dr Jeffery Hall (2017) on circadian rhythm and Dr Tasuko Honzo (2018) on immunotherapy into his recommendations. He has conducted over 450 course sessions which have been attended by over 150,000 people in over 50 countries with thousands of success stories. He runs over 100 active social groups and his NGO 'Plant Based Wellness Foundation' has over 40 centers worldwide. Lalit has also taught a course as a visiting faculty on Nutrition & Health at IIT Kanpur for one semester. LESS ... MORE The human back is made up of several vertebrae separated by intervertebral discs (IVDs). These vertebrae form a column through which the spinal cord passes. The spinal cord, an extension of the brain, governs many reflexive responses. Numerous nerves originate from the spinal cord and extend to various parts of the body, such as the arms and legs, helping control their movement. An interesting fact about intervertebral discs is that they do not have a direct blood supply. Instead, they receive their nutrition from the vertebrae above and below them. All chronic diseases are caused by either nutrient deficiencies or toxicity. Blood is the primary carrier of nutrition throughout the body, and approximately 70,000 miles of blood vessels deliver it to nearly every part—except a few, including the discs between the vertebrae, which lack arteries or veins. Intervertebral discs are shaped like tiny donuts, with a jelly-like core surrounded by sponge-like material. The outer edge is a tough, impervious layer, while the interior is porous and absorbent. Although the core cannot be compressed (being solid jello like material) it can change shape under pressure. The disc's outer ring bulges under pressure but does not rupture under normal operations. This sponge-like body, filled with fluid, functions in a unique way. When the vertebrae stretch and create space, low pressure draws nutrients into the disc from the adjacent vertebrae. When the vertebrae are compressed, the disc expels waste fluid. Thus, each compression-expansion cycle acts like a feeding and excretion process. Since there are no arteries or veins to nourish the discs or remove toxins, this function depends entirely on movement. Activities such as walking, climbing up and down stairs, jumping, or skipping stimulate these cycles. Two key points must be understood: Inactivity—common in sedentary lifestyles—disrupts this nourishment and waste-removal process, leading to disc degeneration over time. Inflammatory diets can cause plaque-like buildup inside the porous interior of the disc. This results in: a) Reduced porosity and nutrient absorption capacity (b) Decreased flexibility of the disc and potential fusion with adjacent vertebrae Other posture-related issues, often caused by poor ergonomics at work or home, are also significant but well-documented elsewhere. Apart from ergonomics, the two primary causes of back-related problems are: Inactivity due to a sedentary lifestyle Plaque buildup inside the discs, reducing their ability to absorb nutrients and move flexibly—eventually leading to disc calcification and possible vertebral fusion. Solution Eliminating inflammatory foods halts plaque buildup and disc deterioration. A nutrient-rich diet, especially with leafy greens and nitric oxide-boosting vegetables like beets, can help unclog disc pores and possibly loosen their attachments to adjacent vertebrae. Reopened pores improve nutrient absorption and rejuvenate disc function. Walking daily promotes compression-expansion cycles, enhancing disc nutrition. Fasting regularly every week or fortnight triggers autophagy, recycling dead and damaged cells. It also increases stem cell activity, which helps regenerate damaged tissues—further supporting disc rejuvenation. In summary, this is why a combination of a Plant-Based Whole Food (PBWF) diet, Intermittent and Ekadashi fasting and walking 10,000 steps a day can help restore and maintain spinal health. Spondylosis vs. Spondylitis Before we go further, it's important to clarify the difference between spondylosis and spondy litis. Spondylosis refers to the wear and tear of the vertebral joints, leading to the degeneration of the discs between the vertebrae as well as the joints themselves. It is usually caused by poor posture over many years and is more common in older adults. Spondylitis, on the other hand, is an inflammatory condition that causes arthritis in the joints. It is the result of an autoimmune disease and can occur at any age. There are two main types of spondylitis: Axial Spondyloarthritis (AxSpA): Affects the spine and/or pelvic joints. There are over 2.7 million cases of AxSpA in the United States. Peripheral Spondyloarthritis (PSpA): Affects joints outside the spine or sacroiliac joints. I have covered both Autoimmune Diseases and Arthritis in separate blogs and I encourage everyone to refer to those. The topic of Inflammation was also covered in a separate blog and should also be reviewed. Here is a testimonial from one of my LMKHealth members who successfully healed his Ankylosing Spondylitis of 20 years within 6 months by changing his diet to plant based whole food and following intermittent fasting. Testimonial (June 9'21) 'Kapoor Ji Sending this message with a lot of thanks. I'm 46 suffering from Ankylosing Spondylitis since 2001 with HLAB27 negative. Used to be very energetic sportsman during my college days but this disease made me totally helpless with zero energy. Started following your group advice since January and miracles happened within first 3 months. Now till May end 1. Weight reduced from 88 kgs to 77 kg 2. BP medicines stopped 3. Easily walking 10 km a day and over the weekend 16/17 kms. Actually did one 25 km also over a weekend…. 4. Totally vegan now and feeling same energy what i used to have 25 years back … just amazing This journey of last 5 months has been very exciting, with a lot of energy …. These couple of months have changed me totally and now i m doing my part of spreading this to as many people possible Good luck and God bless you sir Regards' As you can see from this testimonial, and several others that I have received since, Ankylosing Spondylitis is a curable disease and changing your diet to plant based whole food one can help reverse this disease. Facebook Twitter Linkedin Email Disclaimer Views expressed above are the author's own.
Time of India
04-05-2025
- Health
- Time of India
Prostate health
Lalit Kapoor is a 1971 graduate from IIT Kanpur and has done his MBA from UCLA. Lalit is a successful serial entrepreneur in Silicon Valley. With age, he developed lifestyle diseases and decided to reverse them by changing diet and lifestyle. This led him to study and research in the field of nutrition and plant-based whole food field. Eventually, he successfully got rid of all his chronic diseases and reinvented himself. Lalit became an inspiration for his IIT-K batch mates and started to guide them with his learnings. Many of them benefitted and successfully reversed their chronic diseases. He further incorporated the Nobel prize winning work by Nobel laureates Dr Yoshinori Ohsumi (2016) on autophagy, Dr Jeffery Hall (2017) on circadian rhythm and Dr Tasuko Honzo (2018) on immunotherapy into his recommendations. He has conducted over 450 course sessions which have been attended by over 150,000 people in over 50 countries with thousands of success stories. He runs over 100 active social groups and his NGO 'Plant Based Wellness Foundation' has over 40 centers worldwide. Lalit has also taught a course as a visiting faculty on Nutrition & Health at IIT Kanpur for one semester. LESS ... MORE Prostate health is a subject relevant to all men over the age of 45. My focus will be on a condition known as Benign Prostatic Hyperplasia (BPH), a common condition among aging men. If you want a rough estimate of your likelihood of being affected, just add a percentage sign to your age—60% of men over 60, 70% over 70, and so on. Understanding the basics The human body is constantly detoxifying itself, with waste products filtered out by the kidneys. Urine collects in the bladder, which has a capacity of around 400–500 ml. When it's full, stretch receptors trigger the urge to urinate. The bladder connects to the penis via the urethra, and surrounding the urethra just below the bladder is a small, walnut-sized gland called the prostate, weighing about 20 grams. This gland produces seminal fluid, which mixes with sperm from the testicles during ejaculation. Early signs of BPH The earliest sign of prostate enlargement is nocturia—waking up at night to urinate. While younger men typically sleep through the night, if you're getting up even once, it may indicate prostate growth. Another common sign is incomplete bladder emptying. If you urinate, pause, and then feel the need to go again shortly after, your prostate may be enlarged and obstructing urine flow. What Causes BPH? The exact cause of BPH is still unknown. Some research suggests a potential link to dairy consumption, but the mechanism remains unclear. Here are some of the risk factors associated with prostate growth: According to Mayo Clinic, obesity among men can increase the risk of BPH. Zinc deficiency (which may be helped by consuming pumpkin and sesame seeds). Dietary deficiency in Omega-3 intake is another risk factor. I recommend that flaxseeds, chia seeds or hemp seeds should be consumed regularly. Salmon is a rich source of omega-3 and Zinc so if you are going to consume some animal food, salmon may be your least harmful bet. How BPH Affects urine action The main issue with an enlarged prostate is the obstruction of urine flow, either from the enlarged gland or from weakened urethral walls. The urethra is lined with epithelial cells, which can be weakened by poor nutrition and exposure to toxins from ultra-processed foods. Short-chain fatty acids (SCFAs)—produced by gut bacteria digesting dietary fiber—help strengthen these epithelial cells. Diets low in fiber and high in chemicals (even those deemed 'Generally Recognised as Safe' or GRAS) can contribute to urinary issues. It is for this reason I advise against consuming ultra-processed foods. After age 40–45, the prostate typically starts enlarging and may reach 100 grams or more, putting pressure on the urethra. The pressure with which we urinate goes down. In addition with age other symptoms begin to show up such as: Terminal dripping: After urination has ended, a few drops persist. Hesitancy: Before you can start urinating, it takes some time for flow to begin. Incomplete emptying: A feeling that you have not completely emptied the bladder. As these things happen when the bladder needs to work harder to compensate for obstruction in the urethra. The frequency of urination increases, the sense of urgency also sets in, nocturia also develops and you start going to bathroom during the night; starting with once and then slowly frequency increases to 4-5 times. Whatever I have discussed so far is commonly called normal behavior. Most men expect it as a part of aging process. It is at this stage that complications begin to arise. Some of these complications include: Infections in stored urine causing a burning sensation during urination Crystal formations in stored urine which combine to form stones in the kidney or bladder. Stones can also block the urethra. Chronic Urinary Retention: The normal bladder size is 500ml. +/- 100ml. Under chronic urinary retention, it can double, triple, or even quadruple. This can lead to a problem of incontinence and also affect the kidneys. Acute Urinary Retention: The worst problem is when one finds that one morning they are unable to urinate and need to be taken to the emergency room. I have intentionally not covered other serious prostate problems like prostatitis and prostate cancer for which you need to see a Urologist. The good news If you're following a plant-based whole-food (PBWF) diet, practicing intermittent fasting, and are physically active (walking 10,000 steps or more a day), you may already be protecting your prostate health. Many of my health group members, including myself, have experienced significant improvement—my nocturia episodes decreased from 4–5 times a night at age 63 to just once per night. Treatment and prevention strategies My experience with hundreds of patients suggests that a plant-based, whole food diet rich in Omega-3s (flax, chia, hemp seeds and walnuts) helps reduce symptoms of BPH. Pumpkin seeds have long been used to support urinary and prostate health. Interestingly, deep-sea divers are known to consume them regularly for this very reason. Recent studies highlight two key benefits of pumpkin seed consumption on urinary flow: Reduced urgency and improved emptying: After consuming meals or beverages with diuretic effects, men who take pumpkin seeds report fewer urgent trips to the bathroom and more complete bladder emptying. Strengthened urethral function: Daily intake of pumpkin seeds has been shown to strengthen the walls of the urethra, improving urinary flow metrics by over 20%. Other helpful approaches include: Nuts (almonds, cashews, peanuts, pine nuts) are high in zinc, which has anti-inflammatory properties. Green tea and cranberry juice: Both have shown potential benefits for the prostate. Cruciferous vegetables, berries, tomatoes, and green tea—all rich in antioxidants and anti-inflammatory compounds. Two small studies have found some theoretical evidence that bananas may reduce symptoms caused by prostate growth. The evidence suggests that one cause of prostate growth is dairy. So all dairy products must be avoided. Regular physical activity is very important for prostate sufferers. Walking, jogging, bicycling, swimming, dancing and yoga are all good activities. The '5-second exercise' often mentioned in relation to prostate health is a type of Kegel exercise. This exercise involves contracting and holding the pelvic floor muscles for five seconds, then relaxing them. Kegel exercises can help strengthen these muscles, which support the bladder, bowel, and prostate. The research also suggests that engagement in regular sex seems to help with prostate problems greatly. To manage symptoms of an enlarged prostate one should avoid drinks that can irritate the bladder and increase urination. These include coffee, black tea, soft drinks, beer, wine, whiskey, energy drinks, sweetened fruit juices, milkshakes, and alcoholic cocktails. Please watch the linked videos on the subject. Prostate health Prostate Health: 5 tips to help prevent an enlarged prostate Facebook Twitter Linkedin Email Disclaimer Views expressed above are the author's own.
