&nbsp;<figure class="table"><table><tbody><tr><td colspan="1" rowspan="1">WHO declared the spread of infection by coronavirus as pandemic.3 steps to fight infection<ul><li>Be informed - get your facts right</li><li>Be safe - practice caution and</li><li>Be prepared - take necessary steps to prevent the spread.</li></ul></td><td colspan="1" rowspan="1">Be informed<ul><li>No cure yet for the infection (as of 24th March 2020)</li><li>Elderly over 60years and those with pre-existing condition are at high risk</li><li>Spreads through close contact with infected people, with/without symptoms</li></ul>Be safe<ul><li>Personal hygiene</li><li>Respiratory hygiene</li><li>Social distancing</li><li>Medical care at the right time</li></ul>Be prepared<ul><li>The best way to fight the virus - BOOST IMMUNITY</li><li>Vitamin C rich food, spices</li><li>Good quality sleep</li><li>Yoga, meditation &amp; exercise for stress</li><li>Ayurvedic herbs</li></ul></td></tr></tbody></table></figure>With the current outbreak of coronavirus, especially during the seasonal transition from winter to summer, makes us more vulnerable to catch the infection.With the confirmed cases on the rise, it is never too late to prepare yourself to fight the new virus.<h3>Dealing with the epidemic</h3>There are three steps to prepare ourselves and our family against Covid<ol><li>Be informed</li><li>Be safe</li><li>Be prepared</li></ol><h3>Be informed</h3>Negative aspects<ul><li>There is no known cure yet for the Covid</li><li>Disease progression and spread is very fast</li><li>Individuals at highest risk for severe disease and death include people aged over 60 years and those with underlying conditions such as hypertension, diabetes, cardiovascular disease, chronic respiratory disease and cancer as compared to children.</li><li>Virus spread by coming in contact with an infected person with symptoms and those who carry the virus without showing any symptoms.</li></ul>Positive aspects<ul><li>Strong&nbsp;immunity can reduce the effects of coronavirus on you and help to recover faster&nbsp;in case you get infected.</li><li>Taking proper respiratory hygiene practices and social distancing can help to stop the spread of virus.</li></ul><figure class="image image-style-align-left"><img src="https://lh5.googleusercontent.com/-nbEPM4rdHHdddZbLQBlw3hc-81R00L6O-nltx4nARWDocXuJPSuVsLCvQ4uo9--zkp5nA6NnnCECbvwBNksVTwyHyzAOiwUY0JQK3Hl3i7erfQ5VRlnhUHYA_TBk1L5U-TdwSoc"><figcaption><a href="https://findmyhealth.com/covid19">Check your risk for corona with our risk calculator</a></figcaption></figure><h3>Be Safe</h3>What precautions need to be taken?The five most important precautions to be taken in order to avoid the risk of getting infected -<ol><li>Wash your hands often&nbsp;with soap or use an alcohol based sanitizer, especially before eating; after blowing your nose, coughing, or sneezing; and going to the bathroom</li><li>Cover mouth and nose&nbsp;with flexed elbow or tissue when coughing or sneezing. Dispose off used tissue immediately</li><li>Avoid close contact&nbsp;with anyone who has cold or flu-like symptoms</li><li>Avoid touching your face:&nbsp;your eyes, nose and mouth.</li><li>Seek medical care&nbsp;early if you or your child has a fever, cough or difficulty breathing.</li></ol>Precautionary measures if you come in contact with an infected person<ul><li>Stay at home if you begin to feel unwell, even with mild symptoms such as headache and slight runny nose, until you recover</li><li>If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition.</li></ul><h3>Be Prepared</h3>Improve your body’s immunity against any infection.Not only coronavirus, for that matter any type of infection or those on a long course of antibiotics tend to weaken the body’s immunity paving way for new infections.Hence it is imperative to improve our immune function and help the body put up a good fight against these viruses.Steps that needs to be followed to strengthen the immune system -<ul><li>Include plenty of coloured and seasonal fruits and vegetables in your diet especially those rich in Vitamin C like berries, kiwi, oranges, papaya, mangoes, vegetables from cruciferous family like broccoli, cauliflower.</li><li>Spices - ginger, garlic, turmeric and black pepper in everyday cooking.</li><li>Good quality sleep to give our body enough time to repair and recover.</li><li>Yoga, pranayama and meditation to improve lung function, reduce mental stress and improve body’s immunity. A simple breathing exercise can go a long way in improving one's immunity.</li><li>Natural herbs from ayurveda that give additional boost to our immune system - giloy, tulsi, adulsa, yashtimadhu.</li></ul><figure class="image image-style-align-left"><img src="https://lh3.googleusercontent.com/DPKEuTbsGxiAE7oDWCwbxVJKwbtwLMwsuzjBVtnYIyBgrrAIO8XyLCW_LMxUy0Ps6ySOrTsnf5ZqPrAqX4jlpTZgc630k4ji2KG3VMGx3--GE257UIoldTG1ZPGWUTpePzf7fE2i"></figure>FindMyHealth encourages everyone to boost their immunity by following a proper lifestyle. To find how prepared you are, check out our risk calculator. click on the link <a href="https://www.google.com/url?q=https://www.findmyhealth.com/covid19&amp;sa=D&amp;ust=1585223812577000">https://www.findmyhealth.com/covid19</a>

Covid19 - Precautions & preventive care

<figure class="table"><table><tbody><tr><td>Isabgol/Metamucil/Psyllium husk - a good source of soluble fibre basically taken to relieve constipation problemSafe and easy to use, with multiple health benefits in dosage of 5-20g depending on age and health condition.Before starting on any supplements, take the advice of a doctor &nbsp;</td><td>Benefits&nbsp;-<ul><li>Relieves constipation</li><li>Treats diarrhoea</li><li>Helps to lose weight</li><li>Reduce cholesterol</li><li>Treating metabolic syndrome</li><li>Reduces blood sugar levels</li></ul>Side effects&nbsp;- gas, bloating, vomiting or any kind of allergies in susceptible people.</td></tr></tbody></table></figure><figure class="image image-style-align-left"><img src="https://lh6.googleusercontent.com/NnSGkPZLHVdv_rhKcVyby-DpEXhL6ssNKp1_SV4CwISDM0yP1Brbhq9Aepqsvte0lz7C9leTL8Rw4w1rhFkrMORqRbz3lrV_YT62-fCichP5C75Xl6_LdlndVRlQUwqvD_d2yYqy"><figcaption>Psyllium plant and husk</figcaption></figure>Psyllium husk is a fibre derived from the seeds of Plantago Ovata, a plant native to India. Psyllium is soluble in water; it expands and become sticky and glutinous. It is indigestible in humans.It's used as a dietary supplement and is usually found in the form of husk, granules, capsules or powder.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<h3>Psyllium husk benefits</h3><figure class="image"><img src="https://lh4.googleusercontent.com/kOLiqTSVeSyPdU2MavIB3yOztAkJFIhZxzEJLOio6LTW4RJ1PXZ2rtIlSCcWxENBk8QD6DPFous_0ROxh8k5J3zZ_g4R2PDQ86hjy2zCZGgn1JxmBvSf44qXUSk_U-hlyLi4RdFv"><figcaption>Benefits of psyllium husk</figcaption></figure>Psyllium husk is a naturally occurring source of fibre that does not get digested in the stomach, it absorbs the water to become a gelatinous bulk. It has many health benefits -To relieve constipation&nbsp;- husk is used as a laxative. It has the ability to bind water, increasing the bulk of the stool and ensuring easy passage of stools1.One study showed that taking 5.1 grams twice a day for two weeks significantly increased the water content and weight of stools, as well as the total number of bowel movements, in 170 individuals with chronic constipation2.Intake of psyllium husk also changes the intestinal microflora which in turn maintains the health of the digestive system3.To lower cholesterol - Psyllium husk has been known to bind with bile salts and prevent absorption of cholesterol in the blood.Studies showed that treatment with 5.1 g psyllium twice daily produces significant net reductions in serum total and LDL-cholesterol concentrations in men and women with primary hypercholesterolemia4.To treat diarrhoea - husk also works by increasing stool thickness and slowing down its passage through the colon. Hence psyllium works both ways, by preventing constipation and by treating diarrhoea.To lower sugar in diabetics -Psyllium husk works better than wheat bran in managing high blood sugar levels. Soluble gel forming fibres can slow down the digestion of food releasing sugar slowly and avoiding spikes.One study treated 56 diabetic men with 5.1 grams of psyllium twice per day for eight weeks. It reduced their daily blood sugar levels by 11%5.For weight loss -Husk has been known to aid weight loss in the following ways -<ul><li>It has a high satiety value, is filling and can delay gastric emptying thereby reducing appetite.</li><li>Dietary fibre can help to reduce energy absorption by increasing energy excretion in the faeces.</li><li>Fibre feed gut bacteria, a healthy microbiome can help to prevent obesity.</li></ul>Husk in treatment of metabolic syndromePsyllium husk has been found to be helpful in treating metabolic syndrome(MS)6. MS is a cluster of disorders in the body that can lead to chronic diseases like CHD, diabetes.The disorders include inflammation, high percentage of fat around the abdomen, high blood pressure, high levels of bad cholesterol or triglycerides.Intake of psyllium husk daily can lower bad cholesterol and high blood pressure in individuals.<h3>Commercial availability of psyllium husk</h3>Psyllium husk is available in the market in the form of supplement/capsules, powder or as whole husk. The most common ones marketed are isabgol (as husk powder) and metamucil (in the form of capsule/powder).<h3>Psyllium husk dosage</h3>5-10 grams of husk powder is generally tolerated by all. Start with once a day and gradually increase it to twice a day.Husk powder can also be mixed in a glass of warm milk or juice. It is advised to be well hydrated throughout the day since husk has the capacity to absorb a lot of water in the stomach.<h3>How to use Isabgol/Psyllium husk powder?</h3>Start with a tsp of husk powder in a glass of warm water. Consume it first thing in the morning before having breakfast.&nbsp;If well tolerated, then you can have the same at night before going to bed. Other ways of having husk powder includes -<ul><li>A tsp of powder with warm milk at night, helps to relieve constipation plus milk induces good sleep.</li><li>Adding a tsp of husk powder with the smoothie or milkshake can make it more filling.</li><li>For people suffering with diarrhoea, mixing a tsp of husk powder with buttermilk and consuming it can help to reduce the loose motions.</li></ul><h3>Who should take psyllium husk</h3>Psyllium husk can be taken by -<ul><li>Those with severe constipation/diarrhoea</li><li>Those with high levels of cholesterol</li><li>Those with dentine problems, who cannot chew fruits and vegetables</li><li>Those with low fibre consumption in their diet.</li><li>Those who are obese and looking to lose weight.</li></ul><h3>Contraindications of using psyllium husk</h3>Psyllium husk is very well tolerated upto the levels of 20g per day. However, it is better to consult your doctor -<ul><li>If you are pregnant or lactating</li><li>If you want to include husk powder in your child’s food</li><li>If you are under any medication since husk tend to reduce the absorption of certain medicines.</li><li>If you have any abdominal discomfort like gas, bloating, nausea, vomiting or any other type of skin allergies on consuming the husk.</li></ul>&nbsp;<hr>References -<ol><li><a href="https://www.google.com/url?q=https://link.springer.com/article/10.1007/s10620-010-1466-0&amp;sa=D&amp;ust=1562051019374000">https://link.springer.com/article/10.1007/s10620-010-1466-0</a></li><li><a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/9663731&amp;sa=D&amp;ust=1562051019375000">https://www.ncbi.nlm.nih.gov/pubmed/9663731</a></li><li><a href="https://www.google.com/url?q=https://www.mdpi.com/1422-0067/20/2/433/htm&amp;sa=D&amp;ust=1562051019375000">https://www.mdpi.com/1422-0067/20/2/433/htm</a></li><li><a href="https://www.google.com/url?q=https://academic.oup.com/ajcn/article/71/6/1433/4729388&amp;sa=D&amp;ust=1562051019376000">https://academic.oup.com/ajcn/article/71/6/1433/4729388</a></li><li><a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/10500014&amp;sa=D&amp;ust=1562051019376000">https://www.ncbi.nlm.nih.gov/pubmed/10500014</a></li><li><a href="https://www.google.com/url?q=https://journals.lww.com/jcge/Abstract/2010/09001/The_Right_Fiber_for_the_Right_Disease__An_Update.15.aspx&amp;sa=D&amp;ust=1562051019377000">https://journals.lww.com/jcge/Abstract/2010/09001/The_Right_Fiber_for_the_Right_Disease__An_Update.15.aspx</a></li></ol>

Psyllium Husk

In the nutshell,&nbsp;prevention is always better than cure. Embrace a healthy lifestyle and forego the bad habits like smoking and excessive alcohol intake. Manage stress by having a positive attitude and with techniques like yoga and meditation. Regular health checks help you to keep a tab on any abnormality in the body.If you or anyone you known have been diagnosed with cancer, get the complete information on the disease and its possible treatment options. Cancer is not the end!<hr>References1 <a href="https://www.google.com/url?q=http://cancerindia.org.in/know-about-cancer/&amp;sa=D&amp;ust=1553427585364000">http://cancerindia.org.in/know-about-cancer/</a>2 Stewart BW, Kleihues P. World Cancer Report. Lyon, France: IARC Press; 20033 <a href="https://www.google.com/url?q=https://www.who.int/features/qa/30/en/&amp;sa=D&amp;ust=1553427585365000">https://www.who.int/features/qa/30/en/</a>4 <a href="https://www.google.com/url?q=https://www.tandfonline.com/doi/abs/10.1080/09553000500091097&amp;sa=D&amp;ust=1553427585366000">https://www.tandfonline.com/doi/abs/10.1080/09553000500091097</a>5 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5394516/&amp;sa=D&amp;ust=1553427585366000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5394516/</a>6 <a href="https://www.google.com/url?q=https://onlinelibrary.wiley.com/doi/full/10.1111/ijcp.12703&amp;sa=D&amp;ust=1553427585367000">https://onlinelibrary.wiley.com/doi/full/10.1111/ijcp.12703</a>7<a href="https://www.google.com/url?q=https://journals.lww.com/psychosomaticmedicine/Citation/1991/03000/Immunological_changes_in_young_and_old_adults.2.aspx&amp;sa=D&amp;ust=1553427585368000">https://journals.lww.com/psychosomaticmedicine/Citation/1991/03000/Immunological_changes_in_young_and_old_adults.2.aspx</a>8 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5876785/&amp;sa=D&amp;ust=1553427585368000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5876785/</a>9 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3202271/%23&amp;sa=D&amp;ust=1553427585369000">Ayu</a>. 2010 Oct-Dec; 31(4): 417–423.

<figure class="image"><img src="https://lh6.googleusercontent.com/7NMX2S56VTrarC-HH38LiTxNMWZmDwnso6uLcLAywMxAHYHrw2fnfa4JiBPJdagV8ko_5m9XsOa4v9g--4uwkI4TkmqF4u9_CHGcW52Qxh9nb6L2n0Nmjrc6cdYNaTpZursgm1c3"><figcaption>Cancer statistics in India</figcaption></figure><figure class="image"><img src="https://lh5.googleusercontent.com/gNZcrhvCQiZunhnG-ALqVg4LW5xBJiWRrKWGnt0d278u6r287EIOcXnUzUL34fJ-0j7QC-eBUq65c0ZK5aiLU1B3VhnERtK9pBjPsHveP7k3kxW4fE1fqj0denvgio0EBRAR9cJ1"><figcaption>Risk factors for cancer</figcaption></figure>It is difficult to point out why cancer develops in some people&nbsp;and spares others, however there are a few risk factors that have been shown to increase the susceptibility of developing cancers. Not everyone with the below mentioned risk factors are susceptible to cancer. &nbsp;The occurrence of cancer depends on the immunity, duration of exposure to the carcinogens, genetic predisposition and so on.<h4>Tobacco</h4>It is the leading cause of cancer or death due to cancer worldwide. People who smoke and those who are exposed to passive smoking are both at a high risk for cancer. &nbsp;<ul><li>Tobacco smoke is made up of more than 7,000 chemicals, including over 70 known to cause cancer (carcinogens). Some of these substances cause heart and lung diseases, too, and all of them can be deadly.</li><li>Tobacco smoke also contains tar and the poison gases&nbsp;carbon monoxide and nitrogen oxide which are carcinogenic in nature.</li><li>Nicotine, a chemical which gives a ‘kick’ to the smoker is highly addictive and one of the potent cause of cancer.</li><li>The tobacco leaves used to make cigarettes and cigars contain radioactive materials; These radioactive particles build up in the lungs, and over time can mean a big dose of radiation. This may be another key factor in smokers getting lung cancer.</li><li>Smoking tobacco reduces the immunity and also causes damage to DNA.</li><li>People using smokeless tobacco, like snuf or chewing tobacco have increased risk of cancers of mouth, esophagus and pancreas.</li></ul><h4>Infections</h4><ol><li>HPV&nbsp;- The human papilloma virus basically infects the skin and the mucous membrane. For many people infected with the virus, there is no sign or symptom and generally the infection goes away on its own. HPV is the most common sexually transmitted disease which is spread by close contact with the infected person. The main type of cancer linked to HPV is cervical cancer.</li></ol><figure class="image"><img src="https://lh4.googleusercontent.com/ekOkIyFrfnJjsKEqb_eLKwIML4AM7d-l4Sbw9QtqufZQcOlrexe7riN1OZASHqfyVOlvNgVvm5yvs7bNXXNu1ljQiTGkFul_ftyZsuOYsXSuDII7V42lK4AQd61UMAomJ35JJOXF"><figcaption>Cancer caused by HPV</figcaption></figure><ol><li>H.Pylori - is a bacteria that can survive in the stomach lining and cause infection of stomach and duodenum. &nbsp;Once infected, the person stays infected for life unless antibiotics are given to treat them. &nbsp;They can cause inflammation in the stomach, ulcers and is said to be one of the risk factors for developing stomach cancer in people with lower immunity levels.</li><li>Hepatitis&nbsp;- Hepatitis B and C virus have been known to cause cancer. This virus spreads through blood contact, for example usage of infected needles, blood transfusions, toothbrushes, razors and through unprotected sex. These viruses can cause liver cancer and non-hodgkin's lymphoma.</li></ol>The above infections are the most common cause of cancers. &nbsp;Apart from them, there have been few incidences of cancer<ul><li>From people suffering from AIDS, HIV&nbsp;lowers the immunity and makes the cells of the body susceptible to cancer formations.</li><li>EBV, or Epstein-Barr virus, is a very common virus – more than 9 in 10 people are infected worldwide. It spreads through saliva. The virus infects a type of cell called ‘B-cells’ that form part of our immune system – the body’s defence against disease. This is another factor for developing cancer.</li></ul><h4>Family History</h4>An increased risk of developing certain cancers can be inherited in the genetic material passed from generation to generation, accounting for up to 4 percent of all cancers world wide2.<ul><li>Some faulty genes that increase the risk of cancer can be passed on from parent to child. These are called inherited cancer genes.</li><li>However for the gene to manifest in the form of cancer, some environmental factors like tobacco/certain chemicals can act as a trigger.</li></ul><h4>Obesity and Insulin resistance</h4><figure class="image"><img src="https://lh6.googleusercontent.com/XPnrxLrNVXElwh9fU0U6gZXY69u2b9cQj5fZXlaaFkGidJbqMnY1I_0AvEDhiX0JJxPOGXXgRaLcFKg1ZvejGY57yNPoaiejgvmFXWO2qUfaI0I6u9llWBmFRajggQyWRjvNBqpx"><figcaption>Obesity and cancer</figcaption></figure>Obesity also leads to insulin resistance where the body is unable to utilise insulin effectively to absorb glucose from the blood. &nbsp;The cancers of colon, pancreas and liver are associated with insulin resistance.<h4>Other likely causes for developing cancer</h4><ol><li>Age&nbsp;- the cancer risk increases with the age. The risk is higher when there is a family history of some relative who had cancer.</li><li>Alcohol - excessive drinking causes 7 types of cancer, including breast, mouth and bowel cancer.</li><li>Pollution&nbsp;- Pollution of the air (indoor and outdoor), water, and soil causes an estimated 1 to 4 percent of all cancers worldwide. Smoke from car or from burning coal/wood are potential carcinogens. Overuse of chemical fertilisers and pesticides and poor water quality add to the risk.</li><li>Ultraviolet radiation&nbsp;- Natural UV radiation from the sun have been known to cause skin cancer, however the incidence is very low.</li><li>Cancer risk in workplace&nbsp;- occupational risks include those working in mines due to exposure to coal products, silica and other chemicals, those working in the chemical industry, exposure to solvents and paints etc.</li><li>Hormones&nbsp;- Hormone replacement therapy, oral contraceptive or exposure to synthetic hormones either in milk or other products can be a trigger.</li><li>Lifestyle&nbsp;- a diet low in cancer preventing fruits and vegetables, whole grains plus low levels of physical activity have been known to be a risk factor in developing cancer.</li><li>Chronic inflammation&nbsp;- Chronic inflammation can be caused by viral or bacterial infections, autoimmune diseases and inflammatory conditions of unknown origins. They have been known to increase the risk of cancer.</li></ol>

The treatment options depend on the type of cancer, its location and which stage it is in. &nbsp;For some people, just one form of treatment is required while for others combination of treatment has to be given like a combination of surgery and radiation therapy. There are three modes of treatment -<ol><li>Surgery</li><li>Radiation therapy</li><li>chemotherapy</li></ol><h4>Surgery</h4>Surgery is a good option for localised hard tumours that are contained in one area. &nbsp;Sometimes surgery is the only required treatment to get rid of the tumour. &nbsp;Some surgeries remove the whole tumour while some remove a part to ease the pain or to prevent damage to other organs.Side effects<ul><li>There could be pain in the area where surgery was performed</li><li>Other risk could include infections/bleeding/reaction to anaesthesia.</li></ul><h4>Radiation therapy</h4>This therapy uses high dose of radiation to kill the cancer cells or to shrink them. It works by damaging the DNA of cells. Once the cell die, they stop dividing and are eventually removed by the body.Radiation therapy is sometimes combined with surgery to treat cancer. &nbsp;<ul><li>Before surgery to shrink the size of the tumour so that it is easier to remove by surgery</li><li>During surgery so that the radiation is aimed directly at the tumour and not through the skin, making it more effective to work on the cancer cell</li><li>After surgery, to remove any traces of cancer cells remaining.</li></ul>Side effects - apart from the cancer cells, this treatment also destroys the healthy cells. Depending on the area where the radiation has been given, the side effects differ. &nbsp;However fatigue, hair loss, loss of appetite are one of the common side effects seen from this treatment.<h4>Chemotherapy</h4>Chemotherapy refers to the use of drugs to treat cancer that can help to improve the quality of life or even improve the survival rate of a cancer patient. &nbsp;These drugs can also stop or slow down the growth of cancer cells. &nbsp;These drugs are either used as the only treatment option or in combination with surgery.Side effects - Since chemotherapy causes death of healthy cells also, it can cause many side effects. The cells of mouth, intestine and those that stimulate hair growth are the ones more commonly affected. This can lead to mouth ulcers, nausea, hair loss and fatigue.<h4>Management of Cancer</h4>In case, the cancer is in advanced stages, then steps should be taken by the family members and by the health care providers to try and improve the quality of life of the cancer patient.After active treatment for cancer, a plan can be developed to monitor for cancer recurrence or spread, follow-up for and management of health problems related to cancer treatment.People with cancer may experience psycho social distress at any point from diagnosis through treatment.&nbsp;Psycho social distress is defined as an unpleasant emotional experience that may be psychological, social, or spiritual in nature. These feelings may become severe and disabling, and may result eventually in a diagnosis of major depression. Proper counselings and support enables not only the patients but also the family members to cope with the disease.Nutritional food with supplements, some amount of physical activity, yoga, music therapy and meditation plays an important role and compliment the ongoing cancer treatment.

Diagnosis of the cancer cells is done in the following ways:ImagingImaging includes X-rays, ultrasonography, CT (computerised tomography) scan, PET (positron emission tomography) and MRI (magnetic resonance imaging). These scans help to study the tumour and their locationLaboratory testsInclude tests on blood, urine, fluids and other tissues to assess the status of cancer by checking the tumour markers (chemical compounds which increase when cancer is present)Pathological examinationIn most cases, doctors need to do a <a href="https://www.google.com/url?q=https://www.cancer.gov/Common/PopUps/popDefinition.aspx?id%3DCDR0000045164%26version%3DPatient%26language%3DEnglish&amp;sa=D&amp;ust=1553427585339000">biopsy</a>&nbsp;to make a diagnosis of cancer. A biopsy is a procedure in which the doctor removes a sample of tissue. Microscopic evaluation of the tissue is carried out to determine the size of the tumour, its growth into other tissues and organs, the type of cancer cells, and the grade of the tumour (how closely the cancer cells resemble normal tissue).Additional information about cancers is found during surgery. Surgical reports describe the size and appearance of tumours and may include observations about lymph nodes and nearby organs.<h4>Stages of cancer</h4>Knowing the stage of cancer is important since it helps the doctor to decide the best treatment options available. To diagnose the stage, different tests, x-rays, scans and other lab procedures are carried out.<figure class="image"><img src="https://lh6.googleusercontent.com/_0aG5fWcz4N_W_yILcFZHtQ1KIfrq--RduvnSv3cerq9SNpRFnNlPs9FTyEvxcd_a715GnNeEVpYI4SRiW5jy0NahSgyXc2pVW8kJWHIWnGIj5JubsrlmoK4lb1EFvnbnqtEj9x0"><figcaption>Stages of Cancer</figcaption></figure>stage 0 – indicates that the cancer is where it started (in situ) and hasn't spreadstage I – the cancer is small and hasn't spread anywhere elsestage II – the cancer has grown, but hasn't spreadstage III – the cancer is larger and may have spread to the surrounding tissues and/or the lymph nodes (part of the lymphatic system)&nbsp;stage IV – the cancer has spread from where it started to at least one other body organ; also known as "secondary" or "metastatic" cancer

In Ayurvedic concept, according to ‘Charaka’ and ‘Sushruta Samhitas’ cancer is described as inflammatory or non-inflammatory swelling and mentioned either as ‘Granthi’ (minor neoplasm) or ‘Arbuda‘ (major neoplasm). Cancer is the result of ‘tridoshas’ (imbalance of Vata, Pitta and Kapha).<h4>Treatment as per ayurveda - Rasayana therapy</h4>Rasayana therapy is one of the eight specialities of the ayurveda. Rasayana Therapy aims towards restoration of health, strengthening of body tissues, increasing life span, preventing diseases and improving quality of life. Rasayana plays a major role in cancer treatment and prevention.How does this therapy work?Rasayana makes each and every cell of the body healthy and thus reduces the risk of cancer progression. Rasayana has no cytotoxic effect on cancer cells, rather it strengthens normal cells and induces programmed cell death in cancerous cells.In the advanced stages of cancer, this therapy helps to prevent further spread of cancer and reduce the burden of tumour.<ul><li>Taken as an adjuvant along with chemotherapy/radiotherapy, Rasayana helps to tolerate/reduce the side effects of these therapies.</li><li>Rasayana also helps to reduce the number of chemo/radiotherapy cycles required to reach the required stage of treatment.</li><li>Rasayana therapy improves the quality of the patient’s life and increases the life span by many folds</li><li>It also helps a lot in reducing the chances of relapse or metastasis especially in patients who have undergone surgery for tumour removal.</li></ul>Benefits of taking rasayana therapy<ul><li>Improve the quality of life without any side effects or toxicity`</li><li>Reduces the side effects of other conventional treatments like chemo/radiotherapy</li><li>Can be taken as an adjuvant along with other conventional treatments</li><li>Rasayana can be taken at home which does not require hospitalisation</li><li>It is considered very beneficial especially in advanced stage cancer patients in which curative goal is not feasible.</li></ul>More details regarding the therapy can be found from the link<a href="https://www.google.com/url?q=http://rasayucancerclinic.com/index.php/cantype&amp;sa=D&amp;ust=1553427585350000">http://rasayucancerclinic.com/index.php/cantype</a>

Our body has an excellent mechanism to heal itself and prevent any disease. However continuous exposure to the external stressors can lower the defences after a period of time and can act as a trigger for the proliferation of cancer cells.We can follow certain Do’s and Don’ts that can help to prevent cancer.<figure class="image image-style-align-left"><img src="https://lh5.googleusercontent.com/zXSKpjon2MBSAVdyt1ARLlU3WI5M1n4FtV3kkpUEtBYEsTx6uwkD54PF-MX0R8Unu0b8Q6NvffX_sB_Hj8b9i8AFroAfq3OVYDfthP36Q7I6wy6FgxnHrpXOIOZGvem3ph28MKjX"><figcaption>Ways to prevent cancer</figcaption></figure><h4>Do’s</h4>Following a healthy lifestyle<ul><li>Include colored vegetables and fruits5&nbsp;(4-5 servings daily)</li><li>Include whole grain cereals, pulses, millets and avoid refined foods and sugar</li><li>Purchase organic produce as far as possible or from a reliable source</li><li>Exercise daily</li><li>Get enough good quality sleep</li><li>Limit the usage of electronic gadgets especially those that emit radiations.</li><li>Opt for natural products, be it for cosmetics or for other household cleaning agents</li></ul>Maintain a healthy weight<ul><li>Fluctuations in the body weight or excess weight can be an added stress to the body. Maintain a healthy weight with proper diet and exercise.</li><li>Avoid crash diets and follow a healthy lifestyle</li></ul>Manage stress<ul><li>Relaxation techniques, yoga, meditation help to manage stress</li><li>Setting up realistic goals and not being too critical of yourself</li><li>Being socially active - interaction with friends and family</li><li>Indulging in a hobby - art, music, dance, cooking or learning a new skill</li><li>Taking a break once in a while to recharge.</li></ul>Have a positive attitude toward lifeRegular health checkup post 40 years.<h4>Don’ts</h4><ul><li>Avoid tobacco in any form - either smoking or chewing</li><li>Avoid the smoking areas</li><li>Drink alcohol in moderation</li><li>Limit eating out, try to eat home cooked meals as much as possible</li><li>Avoid having sex with multiple partners</li><li>Avoid sedentary lifestyle</li><li>Avoid over exposure to sunlight</li><li>Avoid non-stick cookware or those with teflon coating</li></ul>

As per the research done and published in the international research journal of ayurveda, called ‘Ayu’ 9, the efficacy of an Ayurvedic formulation, Rasayana Avaleha, has been evaluated as an adjuvant medication to modern radiotherapy and chemotherapy. it was observed that Rasayana Avaleha&nbsp;gave better results in controlling the adverse effect of chemotherapy and radiotherapy.The herbs that were a part of this Rasayana included, Amalaki, Ashwagandha, Guduchi, Yashtimadhu, Pippali, Tulasi,&nbsp;sugar and ghee. Many of these herbs have high antioxidant activity, stimulates immune system, anti-tumour and anti-ulcer properties and have the ability to regenerate new healthy cells.

<figure class="image image-style-align-left"><img src="https://lh3.googleusercontent.com/TSsqSRz3wqJHCIH3F9jUFwxBxU01ZDOT3fEFTokbzQGMLxnmXCcoGvuB6aytv1hD3cKJKMWJkaMcZFzCuBpKwJRNDjiNakLGQfP60pjBT9OQGDjYrTNECY_a9eriWbpyAbKDu9eX"><figcaption>Symptoms of Cancer</figcaption></figure>Cancers that are diagnosed early are easier to treat.

<figure class="table"><table><tbody><tr><td>Cancer is the most feared word among the population.One in 5 men and one in 6 women develop cancer during their lifetime.Most common cancer - breast, cervical, oral, lung and colorectalWhat can cause cancer - tobacco, h.pylori infection, obesity, family history, exposure to environmental chemicals, hormones, chronic inflammation, alcohol, lifestyle, UV raysIdentifying the signs and symptoms, diagnosing the exact stage of cancer and exploring the treatment options available can help to manage cancer and treat it completely at an early stage.</td><td>Signs and symptoms -&nbsp;<ul><li>Unusual bleeding or discharge from any opening in the body</li><li>Hoarseness in voice, difficulty swallowing</li><li>Sore that does not heal</li><li>Change of bowel or bladder habits</li><li>Unexplained weight and appetite loss</li><li>Lumps in any part of the body</li></ul>Treatment options -&nbsp;<ul><li>Chemotherapy</li><li>radiation therapy</li><li>surgery</li><li>ayurvedic rasayana therapy</li></ul>Prevention -<ul><li>Maintain healthy weight</li><li>Regular health check up post 40 years</li><li>Manage stress and stay positive</li><li>Avoid excessive alcohol, smoking</li><li>Proper diet and lifestyle</li></ul></td></tr></tbody></table></figure>With the rise in the incidence of cancer there has been a rise in the efforts to create an awareness towards it. &nbsp;If you meet any person, he would know somebody who is suffering from cancer. &nbsp;The disease has become very common and the need of the hour is to be informed of the disease and the steps taken to prevent or manage cancer.<h3>Statistics1</h3>GloballyThe global cancer burden is estimated to have risen to 18.1 million new cases and 9.6 million deaths in 2018. One in 5 men and one in 6 women worldwide develop cancer during their lifetime, and one in 8 men and one in 11 women die from the disease.Incidence in India<ul><li>Estimated number of people living with the disease: around 2.25 million</li><li>Every year, new cancer patients registered: Over 11,57,294 lakhs</li><li>Cancer-related deaths: 7,84,821</li></ul>Total deaths due to cancer in 2018<ul><li>Total: 7,84,821</li><li>Men: 4,13,519</li><li>Women: 3,71,302</li></ul>Cancer Facts<ul><li>There are more than 100 types of cancers worldwide.</li><li>The five most common types of cancer both in men and women in India include breast, cervical, oral, lung and colorectal cancer.</li><li>One woman dies of cervical cancer every 8 minutes in India.</li><li>As many as 2,500 people die every day due to tobacco-related diseases in India. Use of tobacco products (e.g. smoking cigarettes) are the single most preventable cause of death worldwide.</li><li>Among the occupational cancer, asbestos cancer or cancer caused by long term exposure to asbestos micro fibre has been commonly reported</li><li>Tobacco (smoked and smokeless) use accounted for 3,17,928 deaths (approx) in men and women in 2018.</li><li>4th February is celebrated as world cancer day.</li></ul>

<h4>Bursting Myths&nbsp;on Cancer</h4>You will not get cancer if no one in your family has cancer - MythThere is no guarantee that you will not have cancer if there is no family history of cancer. Only 5-10% are familial or hereditary. The rest are caused due to changes in the genetic material owing to environmental factors, lifestyle factors, age and so on.Cancer is a death sentence - MythDiagnosis of cancer does not mean a person will die in a short period of time. With the advancement in medical field, there has been an increase in the survival rates. Again, the earlier the diagnosis, better are the survival rates.Cell phones cause cancer - MythTo date there has been no convincing evidence of use mobile phones or mobile towers leading to cancer. Studies to date provide no indication that environmental exposure to RF (radiofrequency fields, such as from base stations, increases the risk of cancer or any other disease3Animal studies also does not give any conclusive evidence of the same4Cancer can be very painful - MythCancer in the initial stages will not cause pain. However if the cancer cells continue to divide and expand, it may become painful. There are medications and other pain management techniques to deal with the pain sufficiently.Cancer is contagious - MythCancer is not contagious. However certain cancers are caused by viruses which can spread on contact from one person to another leading to infections. Having said that, a person with the virus can develop cancer but another person with the same virus may not develop cancer. It all depends on the genetic susceptibility and the immune response of that person.People with cancer cannot perform the regular activities and are bound to bed for life - MythMany people need to stay in hospital for cancer treatment for a short duration only. They can do their regular activities, take care of family, do part time or full time job, pursue their hobby and so on even with the ongoing cancer treatment.Person’s attitude determines the recovery from cancer - Myth<a href="#cmnt1">[a]</a>There is no convincing data or evidence that links a person’s attitude to cure of the cancer. It is normal to feel sad, angry, hopelessness for a person diagnosed with cancer. However there are research papers which showed lowered immunity in people with high psychological stress7The psychological well-being could improve the human body immune responses, enhance resistance towards diseases (including infectious diseases), and create a spiritually and physically more prosperous life8.Cancer is caused by food colours and artificial sweeteners - MythAgain, there is no scientific backing supporting the same. Certain reports do suggest that a person can be susceptible to cancer on a long term and heavy intake of such food additives6, but more research needs to be done in this area to get a conclusive evidence.

Cancer 

&nbsp;Food intolerances or allergies are strong contributors to the exacerbation of IBS symptoms. Individuals with IBS often discover that certain foods aggravate symptoms while others have found relief from IBS symptoms by modifying their daily diet.Foods to be included in the dietThe standard procedure is to increase the amount of dietary fibre to manage the symptoms of IBS since a diet low in fibre is believed to be one of the reasons for the onset of IBS5.Including the food in the given list that are rich in fibre helps with IBS-C.<ul><li>Oats and oatmeal</li><li>Barley</li><li>Legumes like peas, beans etc</li><li>Fruits like apple, citrus fruits, bananas, avocados, figs, guava, pear</li><li>Vegetables like carrots, sweet potatoes, broccoli,</li><li>Nuts like flax seeds, sunflower seeds, hazel nuts</li><li>Sufficient fluid intake to support the fibre intake</li></ul>Foods to be restrictedInsoluble fibre (which does not get digested in the stomach) present in certain food can lead to bloating and gas.Apart from the fibre, lactose, gluten and some forms of carbs present in the food can aggravate IBS. Given below are the food items that can trigger IBS and need to be restricted - &nbsp;<ul><li>Wheat and wheat products, rye, garlic, onion, legumes like kidney beans, dry peas and whole gram, leek</li><li>Dairy and products like curd, yoghurt, cream, cheese, milk powder, condensed milk and desserts made with milk/milk products</li><li>Fruits like mango, watermelon, pears, cherries, plums can lead to bloating in susceptible people</li><li>Artificial sweeteners especially those containing mannitols or xylitols.</li><li>Ready to eat and commercially processed items containing refined flour and additives.</li></ul>Once the restriction has brought about symptomatic relief, the next step would be to reintroduce the foods listed under restricted section, one by one. This will give an idea of the foods that exacerbate the IBS symptoms.After the triggers have been identified, it is better to maintain a food diary to keep an account of the foods that trigger IBS and avoid them in the future while returning to the normal diet.<h3>Dietary tips</h3>Since IBS cannot be completely cured, certain modifications in our day to day life can help to improve the quality of life &nbsp;and manage IBS.<ul><li>Have regular meals and take time to eat.</li><li>Avoid missing meals or leaving long gaps between eating.</li><li>Drink at least eight cups of fluid per day, especially water or other non-caffeinated drinks, for example herbal teas.</li><li>Restrict tea and coffee to three cups per day.</li><li>Reduce intake of alcohol and fizzy drinks.</li><li>It may be helpful to limit intake of high-fibre food (such as wholemeal or high-fibre flour and breads, cereals high in bran, and whole grains such as brown rice).</li><li>Reduce intake of ‘resistant starch’ (starch that resists digestion in the small intestine and reaches the colon intact), which is often found in processed or re-cooked foods.</li><li>People with wind and <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/books/n/nicecg61/glossary/def-item/glossary.gl1-d15/&amp;sa=D&amp;ust=1558076375173000">bloating</a>&nbsp;may find it helpful to eat oats (such as oat-based breakfast cereal or porridge)</li></ul>Use of probiotics for IBSThere is some evidence that certain probiotics may help improve irritable bowel syndrome (IBS) symptoms. Probiotics are the good bacteria that regulate the gut microbiome.Changing the gut microflora using probiotics have been helpful in giving symptomatic relief from gas and bloating in people with IBS9. Probiotics can regulate bowel function including motility, sensation, and immune function.The type and duration of the probiotic course would depend on the severity of IBS and hence must be taken after consultation with a professional healthcare practitioner.

In the nutshell, Irritable bowel syndrome has no cure. However with many medications, ayurvedic applications, yoga and alternative therapies, it is possible to manage the disease and improve the quality of life.No matter what course of treatment one opts for, it is better to keep your doctor into the loop who would be the best judge to decide the type of treatment required to manage the disease.<hr>References<ol><li><a href="https://www.google.com/url?q=https://www.sciencedirect.com/science/article/pii/002239999290025W&amp;sa=D&amp;ust=1558076375180000">https://www.sciencedirect.com/science/article/pii/002239999290025W</a></li><li><a href="https://www.google.com/url?q=https://bmcgastroenterol.biomedcentral.com/articles/10.1186/1471-230X-10-23&amp;sa=D&amp;ust=1558076375180000">https://bmcgastroenterol.biomedcentral.com/articles/10.1186/1471-230X-10-23</a></li><li><a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3468846/&amp;sa=D&amp;ust=1558076375181000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3468846/</a></li><li><a href="https://www.google.com/url?q=https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/irritable-bowel-syndrome-ibs%23treating-ibs&amp;sa=D&amp;ust=1558076375181000">https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/irritable-bowel-syndrome-ibs#treating-ibs</a></li><li><a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3468846/&amp;sa=D&amp;ust=1558076375182000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3468846/</a></li><li><a href="https://www.google.com/url?q=https://www.jillcarnahan.com/2011/09/18/fodmaps-the-diet-that-may-eliminate-your-ibs-symptoms/&amp;sa=D&amp;ust=1558076375182000">https://www.jillcarnahan.com/2011/09/18/fodmaps-the-diet-that-may-eliminate-your-ibs-symptoms/</a></li><li><a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918736/&amp;sa=D&amp;ust=1558076375182000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918736/</a></li><li><a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/books/NBK51960/&amp;sa=D&amp;ust=1558076375183000">https://www.ncbi.nlm.nih.gov/books/NBK51960/</a></li><li><a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2886445/&amp;sa=D&amp;ust=1558076375183000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2886445/</a></li><li><a href="https://www.google.com/url?q=https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13677&amp;sa=D&amp;ust=1558076375183000">https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13677</a></li><li><a href="https://www.google.com/url?q=https://link.springer.com/article/10.1007/BF01296103&amp;sa=D&amp;ust=1558076375184000">https://link.springer.com/article/10.1007/BF01296103</a></li><li><a href="https://www.google.com/url?q=https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13677&amp;sa=D&amp;ust=1558076375184000">https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13677</a></li><li><a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3923011/&amp;sa=D&amp;ust=1558076375184000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3923011/</a></li><li><a href="https://www.google.com/url?q=https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2036.2006.02776.x&amp;sa=D&amp;ust=1558076375185000">https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2036.2006.02776.x</a></li></ol>

According to ayurveda, IBS is a disease which manifests mainly due to imbalance in agni and doshas, specifically Vata dosha. Ayurveda involves a three tier treatment for IBS -Medicines<ul><li>Rasayan treatment helps in treating inflammation and improving peristalsis.</li><li>Medicines like praval panchamruta, kamdudha, shankhavati are extremely beneficial in helping treat inflammation but one has to take it under medical guidance.</li></ul>Lifestyle management<ul><li>Avoiding oily, spicy food, non veg, heavy to digest food like chole, rajma or legumes etc especially in evening meals.</li><li>Sleeping in time and having early dinners helps a long way in treating the disease.</li><li>Junk food, processed food, stale food, refrigerated food, cold drinks, food with refined flour ( maida ) etc should be completely avoided.</li><li>The meals should be in regulated amounts , overeating has to be avoided. Sleeping immediately after meals or sitting for long hours needs to be avoided to improve digestion.</li></ul>Exercise &amp; yoga<ul><li>Daily pranayama , meditation helps in relieving stress and mild to moderate exercise is helpful in reducing the symptoms to a great extent.</li></ul><h3>Complementary and alternative&nbsp;medicine (CAM)</h3>Mind-body therapies have been evaluated for their potential application as CAM in IBS. Clinical evidence supporting the use of yoga, relaxation, acupuncture, hypnotherapy, and cognitive behavior therapy is indicating that these CAM interventions show improvement in IBS symptoms and overall quality of life13.Acupuncture&nbsp;- has been one of the CAM that has been researched and found to be effective in reducing the symptoms of IBS.It has been shown that application of acupuncture in IBS patients reduces cortisol levels (stress&nbsp;hormone)13Hypnotherapy&nbsp;- A total of 14 published studies were reviewed on the efficacy of hypnosis in treating IBS (eight with no control group and six with a control group).They concluded that hypnosis consistently produces significant results and improves the cardinal symptoms of IBS in the majority of patients.However it is best to consult a medical professional before starting on any of the alternative therapies.

<figure class="table"><table><tbody><tr><td>What causes IBS?<ul><li>Food passing quickly through intestine causing diarrhoea</li><li>Food passing slowly through the intestine causing constipation</li><li>Emotional stress</li><li>Viral or bacterial infection</li><li>Family history</li><li>Excessive growth of bacteria in intestine</li><li>Deficiency of zinc</li></ul></td></tr></tbody></table></figure>The exact cause of IBS is not known. It is believed that IBS can be caused due to digestion related issues or can be a result of any emotional stress.Causes include -<ul><li>Digestion issues/motility changes</li></ul>Food either passes too quickly through the intestines causing diarrhoea or it passes too slowly causing constipation. The reason can be a disruption in the signal between the brain and the gut.<ul><li>Psychological factors</li></ul>Research shows the association between the gut and the brain. The nerves in the stomach is sensitive to the psychological changes.Any type of emotional stress/tragic incidence/stressful situations/abuse can cause changes in the digestive function triggering IBS.Also people suffering from IBS have been known to show traits like anxiety, depression and so on making this a vicious&nbsp;cycle of IBS-mental disorder-IBS1.Getting a professional help to deal with the emotional stress and including yoga/meditation can help in managing this condition.<ul><li>Infections</li></ul>Any bacterial/viral infection causing inflammation in the stomach lining can trigger off IBS. One of the symptoms include itching in the rectum area. Taking proper medications (antifungal or antibiotics) plus supplementing the diet with probiotics, the disease can be controlled and managed.<ul><li>Excessive bacteria in the small intestine -</li></ul>Small intestinal bacterial overgrowth (SIBO) is a condition in which excessive levels of bacteria are present in the small intestine. Recent data suggest that SIBO may contribute to the pathophysiology of Irritable bowel syndrome2.SIBO can be diagnosed with a breath test (that measures gas produced by bacteria) and a urine test (analyses the byproducts produced by bacteria)Treatment with antibiotics and dietary changes help to reduce the bacterial overgrowth.<ul><li>Genetic susceptibility&nbsp;-</li></ul>Studies published to date suggest that there is evidence of genetic susceptibility to IBS. One&nbsp;study showed that patients with IBS were more likely to present a family history of IBS than controls (33.9% and 12.6%, respectively)3.<ul><li>Nutrient deficiency -</li></ul>Deficiency of zinc has been known to cause infectious and persistent diarrhoea. It can be one of the causes for IBS-D. The reason being, low levels of zinc inturn lowers the immune system making the body susceptible to infections.<h3>Who are at risk for developing IBS</h3><figure class="table"><table><tbody><tr><td>What triggers IBS in susceptible people?<ul><li>Women are more prone to IBS than Men</li><li>Food with gluten, lactose, highly processed and fried food.</li><li>Antibiotics or medicines that interfere with gut bacteria</li><li>Personality traits - those with anxiety/depression</li></ul></td></tr></tbody></table></figure>It is not possible to pinpoint at a particular risk factor but a few conditions make people more susceptible to IBS than others. They include -<ul><li>Gender&nbsp;- women are twice more prone to IBS than men. Changing hormonal levels can be one of the triggers for IBS.</li><li>Age&nbsp;- IBS is more common in the young age group of 20-40 years than in people over 50 years.</li><li>Food&nbsp;- certain food act like IBS triggers. These triggers vary from person to person but common ones include - dairy, wheat, high caffeine drinks, fried foods, processed foods like cookies or chips, chocolates, alcohol</li><li>Personality traits - &nbsp;Personality traits and emotional patterns play key roles in affecting autonomic, immune, inflammatory, and endocrine functions, thus contributing to disease physiopathology.</li><li>Medicines&nbsp;- some antibiotics can affect the gut microbes and can trigger IBS.</li></ul>

For some people, the symptoms are generally bad immediately after eating. For others, symptoms flare up and stay for a few days before subsiding.Many of the symptoms of IBS generally overlaps with the symptoms of other diseases. Hence IBS is generally not diagnosed at the right time.Symptoms of IBS include,<ul><li>Change in the appearance and/or structure of the stools</li><li>Abdominal pain or bloating</li><li>Diarrhoea/constipation or incomplete bowel movements</li><li>Flatulence</li><li>Passing of mucus in the stools</li><li>Discomfort in the stomach which is relieved after passing the stool</li></ul><h3>Consequence of IBS in the long term</h3>Although IBS is not life threatening, it can greatly lower the quality of life. The symptoms can vary both with respect to type and degree. It can be severe enough to require hospitalisation.Hence certain steps should be taken to keep the disease in control and avoid flare ups.IBS if left untreated can lead to the following -<ul><li>Dehydration&nbsp;- if diarrhoea is present and for a long period of time it may lead to dehydration if proper fluids and electrolytes are not provided on time.</li><li>Nutritional deficiency&nbsp;- since intestine is the place where the nutrients are absorbed, diarrhoea could lead to malabsorption of nutrients causing deficiency disorders.</li><li>IBS can cause undue stress&nbsp;to manage the disease leading to anxiety and depression.</li></ul>

IBS is classified into four types based on the stool consistency. It is important to know the type of IBS to decide the course of treatment that needs to be taken to manage the disease.<figure class="image"><img src="https://lh6.googleusercontent.com/2RM-oyl8pF7gdoswYOyY2K8mQ26m1ufT84aTV8PWstydcXShDuNpLTfYZzZlPWn5my3ejTt1z7aeGzkrWKdMTHOCc0PXf_mJhZJdrn9ptrZfpvTIcUxWA9m_83v1Y32hB5Pt9i9t"><figcaption>Types of IBS</figcaption></figure><h4>BS - C (IBS with constipation)</h4>In this case, more than 25% of the stools are hard and painful to pass especially during IBS flare ups. In certain cases less than 25% of the time people experience watery stools and diarrhoea.There is bloating followed by abdominal pain during constipation. Increasing fibre and fluid intake helps to get rid of constipation and manage IBS.<h4>IBS - D (IBS with diarrhoea)</h4>It is the complete opposite of IBS- C. In this condition, more than 25% of the stools are watery while less than 25% of the stool is hard and lumpy. Bloating and abdominal pain are other symptoms. There is no bowel controlPsychological stress and certain foods are triggers for this type of IBS. Proper counseling/therapy coupled with antidiarrheal medication and food restriction is required to bring the condition under control<h4>IBS - M (Mixed IBS)</h4>Those with IBS will suffer alternating bouts of constipation and diarrhoea. This means diarrhoea and constipation are experienced during the same flare-up. In this case, triggers will need to be identified in order to balance treatmentsIBS - U (Unsubtyped IBS)People with this type of IBS do not experience any irregularities with respect to their stools. The symptoms experienced by patients with IBS-U includes -<ul><li style="text-align:justify;">Gas</li><li style="text-align:justify;">Cramping</li><li style="text-align:justify;">Bloating</li><li style="text-align:justify;">Mucus in the stool</li><li style="text-align:justify;">Abdominal pain and discomfort</li></ul>

<figure class="table"><table><tbody><tr><td>The incidence of IBS is increasing with 10-20% of the population affected globallyIBS has symptoms like abdominal pain, diarrhoea/constipation/bloating which interferes in the day to day activitiesThe cause of IBS is multifactorial which include age, genetics, diet, environmental and lifestyle triggers.Understanding the root cause and complimenting the medicines with alternative therapies can help to improve the quality of life and manage IBS symptoms.</td><td><h4>Treatment options</h4><ul><li>Diet&nbsp;- inclusion of fibre and probiotics, avoidance of food with gluten, lactose and other triggers.</li><li>Lifestyle modification&nbsp;- exercise daily, good quality sleep, yoga and meditation</li><li>Ayurvedic treatment - three tier approach of diet, lifestyle changes and herbal medication.</li><li>Alternative therapies&nbsp;- acupuncture, hypnotherapy</li></ul></td></tr></tbody></table></figure><h4>What is IBS</h4>IBS is irritable bowel syndrome. This is a condition characterised by increased abdominal pain, bloating and discomfort associated with a change in bowel habits (constipation or diarrhoea or both).These symptoms occur without any visible change or damage to the digestive system.<h4>Prevalence</h4><ul><li>This condition affects the large intestine.</li><li>About 10-20% of the population globally are affected by IBS</li><li>This disorder is more common in women than men and develops between the age of 20-30 years.</li><li>This disease is lifelong but can be managed with proper diet and lifestyle changes</li><li>IBS is also known by the names spastic colon, mucous colitis, nervous colon and spastic bowel</li></ul>&nbsp;

Since the cause of IBS is not due to a single factor, the treatment approach also is multifactorial. The major role of any intervention is to address the root cause and improve the quality of life.<figure class="table"><table><tbody><tr><td>To get symptomatic relief and improve quality of life</td><td>&nbsp;</td></tr><tr><td>Avoid/Restrict</td><td>include</td></tr><tr><td><ul><li>Wheat</li><li>Dairy</li><li>Whole legumes like kidney beans, garbanzo beans</li><li>Artificial sweeteners, caffeine, chocolates, alcohol</li><li>Very spicy and fried food</li><li>Highly processed and commercial food</li><li>Certain fruits with high fructose content</li><li>Certain vegetables like garlic, onion, leek</li></ul></td><td>Foods with soluble fibre -<ul><li>Oats, barley</li><li>Citrus fruits, banana, avocado</li><li>Some vegetables like carrots, sweet potato</li><li>Nuts</li></ul>Other lifestyle measures -<ul><li>Fluids - 2 liters of water, herbal tea, green tea</li><li>Probiotics</li><li>Exercise everyday</li><li>Fixed timings for eating and sleeping</li><li>Stress management</li><li>Ayurvedic and alternative therapies</li></ul></td></tr></tbody></table></figure>It is better to find the cause that is triggering IBS and treat the same than treating the symptoms alone.The treatment options are based on addressing the cause of IBS and they include -<ol><li>Medicines</li><li>Dietary changes</li><li>Lifestyle changes</li><li>Stress management</li><li>Alternate therapies</li></ol><h3>Medication4</h3>A number of different medications can be used to help treat IBS, including:<ul><li>antispasmodics&nbsp;– which help reduce abdominal (stomach) pain and cramping by relaxing the muscles of the digestive tract. Commonly used is peppermint oil capsule</li><li>laxatives&nbsp;– which can help relieve constipation by softening the stools and allowing smooth passage.</li><li>antimotility medicines&nbsp;– which can help relieve diarrhoea. This works by slowing down the passage of stools through the digestive tract thereby hardening the stools.</li><li>Low-dose antidepressants&nbsp;– which were originally designed to treat depression, but can also help reduce stomach pain and cramping independent of any antidepressant effect. They work by preventing signals being sent to and from the nerves in your digestive system.</li></ul><h3>Lifestyle modification to manage IBS</h3>Here are a few lifestyle modifications that can help in dealing with IBS.Exercise regularlyStudies were done to examine the relationship between the physical activity and bowel movements. It was found that there exist a positive association between increasing physical activity and mean bowel movements.Physical activity could improve gastric motility and prevent stomach cancer. Not only IBS, there is also consistent improvement in general health on including at least 30 min of moderate to high intensity exercise 5 days a week.Stress ManagementAlthough it has not been proven that stress leads to IBS, it is seen that inability to manage stress exacerbates the IBS condition.<ul><li>Practice yoga and meditation to relieve stress</li><li>Involving in a hobby or any activity that helps you to de-stress</li><li>Certain relaxation techniques under the guidance of a psychologist can help to manage stress.</li></ul>Adequate sleepDisturbed sleep i.e.waking up couple of times after the sleep onset can lead to aggravation of IBS11. &nbsp;Research suggests that sleep disturbances lead to greater abdominal and somatic pain reporting in IBS patients12.Sleeping and waking up at the same time everyday helps to set our body clock giving good quality sleep.&nbsp;

There are no specific tests for detecting IBS. Doctors generally rely on the<ul><li>patient’s medical history,</li><li>signs and symptoms and the duration of time that the symptoms were present.</li><li>stool test in case of infection</li><li>certain blood tests to rule out other conditions like celiac disease that have similar symptoms.</li><li>Further testing like colonoscopy (procedure to see inside of the large intestine) may be recommended if there is a family history of stomach or colon cancer.</li></ul>

Irritable bowel syndrome (IBS)

<figure class="table"><table><tbody><tr><td> इसबगोल / मेटामुसिल / सिलीअम की भूसी - घुलनशील फाइबर का एक अच्छा स्रोत जो मूल रूप से कब्ज़ की समस्या से राहत प्राप्त करने के लिए उपयोग किया जाता है |&nbsp; इसके कई स्वास्थ्य संबंधित लाभ हैं तथा इसका उपयोग भी सुरक्षित है, आयु तथा स्वास्थ्य स्थिति के आधार पर ५-२० ग्राम की खुराक का उपयोग किया जा सकता है |&nbsp; &nbsp;किसी भी सप्लीमेंट का सेवन शुरू करने से पूर्व चिकित्सक की सलाह अवश्य लें|&nbsp; &nbsp;</td><td> फायदे -&nbsp;<ul><li>कब्ज़ से राहत दिलाता है&nbsp; </li><li>दस्त की समस्या से राहत प्रदान करता है &nbsp; </li><li>वजन कम करने में सहायक &nbsp; </li><li>कोलेस्ट्रॉल (वसा) कम करने में सहायक &nbsp; </li><li>मेटाबॉलिक (चयापचय) सिंड्रोम के उपचार में उपयोगी</li><li>रक्त मे सुगर के स्तर को कम करता है।</li></ul>दुष्प्रभाव - गैस, सूजन, उल्टी या अतिसंवेदनशील लोगों में किसी प्रकार की एलर्जी।&nbsp; &nbsp;</td></tr></tbody></table></figure><figure class="image image-style-align-left"><img src="https://lh6.googleusercontent.com/NnSGkPZLHVdv_rhKcVyby-DpEXhL6ssNKp1_SV4CwISDM0yP1Brbhq9Aepqsvte0lz7C9leTL8Rw4w1rhFkrMORqRbz3lrV_YT62-fCichP5C75Xl6_LdlndVRlQUwqvD_d2yYqy"><figcaption>Psyllium plant and husk</figcaption></figure>सिलीअम की भूसी एक प्रकार का फाइबर है जो भारत में मूल रूप से पाए जाने वाले प्लांटैगो ओवाटा नामक पौधे के बीज से प्राप्त होता है। सिलीअम पानी में घुलनशील है; पानी में&nbsp;डालने से यह फुलता है और चिपचिपा हो जाता है। हमारा मानव शरीर इसे पचा नहीं सकता है | &nbsp;&nbsp; इसका उपयोग सप्लीमेंट (आहार पूरक) के रूप में किया जाता है तथा आमतौर पर यह भूसी, दानों, कैप्सूल या पाउडर के रूप पाया जाता है।&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;<h3>&nbsp;</h3><h3>सिलीअम की भूसी के लाभ</h3><figure class="image"><img src="https://lh4.googleusercontent.com/kOLiqTSVeSyPdU2MavIB3yOztAkJFIhZxzEJLOio6LTW4RJ1PXZ2rtIlSCcWxENBk8QD6DPFous_0ROxh8k5J3zZ_g4R2PDQ86hjy2zCZGgn1JxmBvSf44qXUSk_U-hlyLi4RdFv"><figcaption>Benefits of psyllium husk</figcaption></figure>सिलीअम की भूसी एक प्राकृतिक रूप में पाया जाने वाला फाइबर है, हमारा पेट इसका पाचन नहीं कर पाता तथा यह पानी को सोखने के पश्चात फूलकर चिपचिपा हो जाता है। इसके स्वास्थ्य संबंधित कई लाभ हैं-&nbsp;कब्ज़ की समस्या से राहत के लिए - भूसी का उपयोग (लैक्सेटिव) रेचक के रूप में किया जाता है। इसमें पानी को बाँधने की क्षमता होती है, यह मल के थोक को बढ़ाता है तथा मल त्याग की प्रक्रिया को &nbsp;सरल बनाता है|&nbsp;जीर्ण कब्ज़ की समस्या से ग्रसित १७० लोगो पर किए गए एक अध्ययन से यह पता लगा की दो सप्ताह तक दिन में दो बार ५.१ ग्राम सिलीअम की भूसी का सेवन करने से मल में पानी की मात्रा व मल के भार में वृद्धि होती है, साथ ही मल त्याग करने की संख्या भी बढ़ जाती है।&nbsp;सिलीअम की भूसी के सेवन से आंतों के माइक्रोफ्लोरा में भी परिवर्तन आता है, जो हमारे पाचन तंत्र के स्वास्थ्य को बनाए रखने में सहायक है।&nbsp;कोलेस्ट्रॉल (वसा) कम करने के लिए - सिलीअम की भूसी में बाइल साल्ट को बाँधने की क्षमता होती है, जिसके कारण वह रक्त में कोलस्ट्रोल (वसा) का अवशोषण होने से रोकती है।&nbsp;अध्ययनों के मुताबिक प्रतिदिन दो बार ५.१ ग्राम सिलीअम की भूसी का सेवन करने से पुरुषों के रक्त में कुल कोलेस्ट्रॉल (वसा) तथा एलडीएल-कोलेस्ट्रॉल (वसा) के स्तर में तथा महिलाओं में प्राथमिक हाइपरकोलेस्ट्रोलेमिया के स्तर में कमी देखी गई|&nbsp;दस्त के इलाज हेतु - भूसी मल का घनत्व बढ़ाने तथा बृहदान्त्र (कॉलन) से इसके मल के निकास की प्रक्रिया को धीमा करती है| इसलिए सिलीअम की भूसी कब्ज़ तथा दस्त दोनों ही समस्याओं के इलाज हेतु गुणकारी है।&nbsp;मधुमेह के रोगियों में शुगर के स्तर को कम करने के लिए -&nbsp;सिलीअम की भूसी रक्त में उच्च शुगर के स्तर के प्रबंधन में गेहूं के चोकर के मुकाबले बेहतर कार्य करती है। इसमें घुलनशील जेल बनाने वाले फाइबर मौजुद होते हैं, जो भोजन के पाचन की प्रक्रिया को धीमा करता है तथा हमारे भोजन में मौजूद शुगर को रक्त में धीरे-धीरे छोड़ता हैं, भोजन के पश्चात एकाएक शुगर के स्तर को रक्त में बढ़ने नहीं देता|&nbsp;मधुमेह से ग्रसित ५६ पुरुषों पर एक अध्ययन किया गया जिनके दौरान उन्हें आठ सप्ताह तक प्रति दिन ५.१ ग्राम साइलियम दिन में दो बार दिया गया। जिसके फलस्वरूप उनके रक्त में शुगर के स्तर में ११ % तक की कमी देखी गई| &nbsp;वजन घटाने के लिए -&nbsp;सिलीअम की भूसी को निम्नलिखित तरीकों से वजन घटाने में सहायक होने के लिए जाना जाता है -&nbsp;<ul><li>इसमें उच्च तृप्ति मूल्य होता है, साथ ही इसका सेवन करने से यह पेट खाली होने की प्रक्रिया को भी धीमा कर देता है जिसके परिणाम स्वरूप भूख की अनुभूति कम होती है| &nbsp; </li><li>आहार में मौजूद फाइबर मलत्याग के दौरान ऊर्जा उत्सर्जन को बढ़ाकर हमारे शरीर में होने वाले ऊर्जा अवशोषण को कम करने में मदद कर सकता है| &nbsp; </li><li>हमारे आंत में मौजूद बैक्टीरिया फाइबर का सेवन करने हैं, शरीर का स्वस्थ माइक्रोबीयम मोटापे को रोकने में मदद कर सकता है।&nbsp; </li></ul>चयापचय (मेटाबॉलिक) सिंड्रोम के उपचार में उपयोगी -&nbsp;सिलीअम की भूसी मेटाबोलिक सिंड्रोम (एमएस) के इलाज में&nbsp;सहायक साबित हुई है| एमएस शरीर में होने वाले विकारों का एक ऐसा समूह है जिसके कारण सीएचडी तथा मधुमेह जैसी जीर्ण बीमारियाँ हो सकती हैं|&nbsp;विकारों के लक्षणों में सूजन, पेट के आसपास वसा का उच्च प्रतिशत, उच्च रक्तचाप, खराब कोलेस्ट्रॉल या ट्राइग्लिसराइड्स के उच्च स्तर आदि शामिल हैं।&nbsp;सिलीअम की भूसी का दैनिक रूप से सेवन करने से शरीर में मौजूद खराब कोलेस्ट्रॉल तथा उच्च रक्तचाप की समस्या को कम करने में सहायता मिलती है| &nbsp;<h3>बाजार में सिलीअम की भूसी की उपलब्धता&nbsp;</h3>सिलीअम की भूसी सप्लीमेंट / कैप्सूल, पाउडर के रूप में या खड़ी भूसी के रूप में बाजार में उपलब्ध है। आमतौर पर इसबगोल (भूसी के पाउडर के रूप में) और मेटामुसिल (कैप्सूल / पाउडर के रूप में) का बाजार में सबसे ज्यादा प्रचार है|&nbsp;<h3>सिलीअम की भूसी की खुराक&nbsp;</h3>५-१० ग्राम भूसी का पाउडर आमतौर पर सभी लोगों द्वारा सहजता से उपयोग किया जाता जा सकता है। प्रतिदिन एक खुराक से शुरुआत करें तथा धीरे-धीरे इसे बढ़ाकर प्रतिदिन दो बार तक इसका सेवन करें|&nbsp;भूसी के पाउडर को एक गिलास दूध या जूस के साथ मिलाकर भी इसका इस्तेमाल किया जा सकता है| इसके इस्तेमाल के दौरान पूरे दिन अच्छी तरह पानी पीने व हाइड्रेटेड रहने की सलाह दी जाती है क्योंकि सिलीअम की भूसी हमारे पेट में बहुत पानी सोखती है|&nbsp;<h3>इसबगोल / सिलीअम की भूसी के पाउडर का उपयोग कैसे करें?&nbsp;</h3>शुरुआत में भूसी के पाउडर के १ बड़े चम्मच को एक गिलास गर्म पानी के साथ लें| प्रातकाल नाश्ता करने से पूर्व इसका सेवन करें। यदि इसके इस्तेमाल से किसी भी प्रकार की कोई परेशानी ना हो तो आप इसी प्रकार इसका सेवन रात को सोने से पहले भी कर सकते हैं| भूसी के पाउडर को इस्तेमाल करने के अन्य तरीके निम्नलिखित हैं -&nbsp;<ul><li>रात को गर्म दूध में एक चम्मच पाउडर मिलाकर उसका सेवन करने से कब्ज़ से राहत प्राप्त होती है साथ ही दूध अच्छी नींद प्रदान करने में भी सहायता करता है| &nbsp; </li><li>स्मूदी या मिल्कशेक में एक चम्मच भूसी के पाउडर को मिलाकर खाने से पेट भी भर जाता है तथा सिलीअम की भूसी के लाभ भी प्राप्त होते हैं|&nbsp; </li><li>दस्त की समस्या के दौरान, छाछ में एक चम्मच भूसी का पाउडर मिलाकर उसका सेवन करने से दस्त की आवृत्ति कम हो जाती है।&nbsp; </li></ul><h3>सिलीअम की भूसी का उपयोग किसे करना चाहिए</h3>सिलीअम की भूसी का&nbsp;निम्नलिखित लोगो द्वारा उपयोग किया जा सकता है -&nbsp;<ul><li>जो लोग कब्ज़ / डायरिया की समस्या से गंभीर रूप से ग्रसित हैं &nbsp; </li><li>उच्च कोलेस्ट्रॉल (वसा) के स्तर वाले लोग&nbsp; </li><li>दाँतों की समस्या से ग्रसित लोग, जो फलों और सब्जियों को चबा नहीं सकते&nbsp; </li><li>जिनके भोजन में फाइबर की मात्रा की कमी हो &nbsp; </li><li>वह लोग जो मोटे हैं और अपना वजन कम करना चाहते हैं&nbsp; </li></ul><h3>सिलीअम की भूसी के उपयोग हेतु विपरीत संकेत&nbsp;</h3>सिलीअम की भूसी की प्रतिदिन २० ग्राम की मात्रा हमारा शरीर बहुत अच्छे से उपयोग कर सकता है। परंतु फिर भी अपने चिकित्सक से परामर्श करना बेहतर है -&nbsp;<ul><li>यदि आप गर्भवती हैं या स्तनपान करा रही हैं&nbsp; </li><li>यदि आप अपने बच्चे के आहार में भूसी के पाउडर का इस्तेमाल करना चाहते हो&nbsp; </li><li>यदि आप किसी दवा का सेवन कर रहें हैं तो, क्योंकि भूसी कुछ दवाओं के अवशोषण को कम कर सकती है&nbsp; </li><li>अगर आपको भूसी का सेवन करने से पेट से संबंधित कोई परेशानी जैसे गैस, ब्लोटिंग (गैस के कारण पेट में सूजन), जी मिचलाना, उल्टी या किसी अन्य प्रकार की त्वचा से संबंधित एलर्जी हो तो|&nbsp; </li></ul>

सिलीअम (इसबगोल) की भूसी 

<figure class="image"><img src="https://lh3.googleusercontent.com/Wd7A5zcUuMhRo9yLD-ujyU5V6HIeuop6eKTqYjgimNgdGm4K5PI1Ab4gLwJ6jP9BUbVe8CzxOWNip6G8nxwF6yGTqOIVe17DQaUN163yD1t6bT2URuM59zTa1jVzIttwMKObZA0z"><figcaption>Levels of Vitamin D in blood</figcaption></figure>Since many of the symptoms of VDD is often similar to those seen in other diseases, its prevalence is sometimes overlooked and the deficiency goes undetected. &nbsp;Some of the common symptoms seen are:<ul><li>Low immunity&nbsp;- cold, flu, respiratory infections occur more often.</li><li>Fatigue&nbsp;- severe low levels of Vitamin D in blood can lead to tiredness and a negative effect on the energy levels.</li><li>Back pain&nbsp;and pain in the legs, ribs, joints - since Vitamin D is responsible for calcium absorption and bone health, its deficiency can lead to low calcium levels leading to back pain.</li><li>Poor wound healing - its been found that people with VDD have poor wound healing with high susceptibility of having inflammation and infection.</li><li>Rickets&nbsp;characterised by soft bones in children with VDD.</li><li>Hairfall&nbsp;- severe hair fall is very common among women with VDD.</li></ul><h4>Complications of VDD</h4><ul><li>Osteomalacia - Softening of bones making a person prone to fractures. &nbsp;If the deficiency is not corrected then in the long run, it can cause osteoporosis where bone density decreases leading to fractures especially those of hip and wrist.</li><li>Diabetes - VDD has been linked to retinopathy in type 2 diabetics. (<a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372970/%23&amp;sa=D&amp;ust=1553237143034000">Nutrients</a>. 2017 Mar; 9(3): 307)</li><li>Cardiovascular diseases&nbsp;- studies have shown the association between VDD and inflammation in the body which can lead to cardiovascular diseases.</li><li>Chronic Kidney disease (CKD)&nbsp;- VDD is especially seen in patients with CKD. &nbsp;It has been characterised by the presence of low grade inflammation which has been an important factor in progression of CKD. (<a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/23239393%23&amp;sa=D&amp;ust=1553237143035000">Pediatr Nephrol.</a>&nbsp;2013 Apr;28(4):605-10)</li><li>Neurocognitive degeneration&nbsp;- recent studies have found an association between dementia, cognitive impairment and VDD.</li></ul>

&nbsp;&nbsp;<figure class="table"><table><tbody><tr><td>Vitamin D functions -&nbsp;For musculo-skeletal health, to make calcium more bio available to the body,&nbsp;hormonal health, for immunity and for cancer prevention.What leads to deficiency? Lifestyle factors, inadequate exposure to sunlight and age.Complications of deficiency - can affect the heart, kidney, nerves and bones, can also lead to diabetes mellitusIdeal dose - 10 mg for children, pregnant and lactating women, 5 mg for normal adults</td><td>Symptoms -&nbsp;<ul><li>Hairfall</li><li>Rickets</li><li>Poor wound healing</li><li>Back pain</li><li>Fatigue</li><li>Low immunity</li></ul>Sources -&nbsp;<ul><li>supplements in case of severe deficiency</li><li>diet - mushrooms, egg yolk, cheese, fatty fish, liver, fortified foods</li><li>30 minutes of sunlight exposure daily,</li></ul></td></tr></tbody></table></figure>While the world is talking about obesity, diabetes and other chronic problems, there has been a silent rise of nutritional deficiencies in the overall population. &nbsp;Malnutrition has two faces. &nbsp;One side resulting from over nutrition like obesity due to excess calories and low physical activity. &nbsp;The other side is under-nutrition especially micro-nutrient deficiency triggering other health problems.Earlier malnutrition was equated with lack of food availability and poverty. &nbsp;Of late malnutrition is more due to lack of quality than quantity. &nbsp;Food is readily available but the quality has dwindled of late which may be due to the following factors:<ul><li>Substandard quality of fruits and vegetables available</li><li>Improper food choices leading to imbalance of macro and micro nutrition</li><li>Lack of nutritional knowledge</li></ul><h4>Deficiency of Vitamin D</h4>Vitamin D, also called as the Sunshine vitamin since body synthesises it in presence of sunlight, is a fat soluble vitamin which is required for a number of functions in the body.Deficiency of Vitamin D (VDD) has become quite common now with more than 75% population of varied age group suffering from it. &nbsp;<figure class="image"><img src="https://lh6.googleusercontent.com/g74cHiuk3rg4aHNLuC-2IEPq-WZg7RZ_FFR1gjGD09ILQ4HurwuVpQPfdcZE9zHvll0E26BBNjvRFLPL47jf_dGwIg1tDEnw0DcqktKcxa-Pb9_LwggdttIsPiW-i9eVcskf4jFq"></figure><h4>Function of Vitamin D</h4><ul><li>Help in skeletal development and bone health</li><li>Required for absorption of calcium in the body</li><li>Required for neuro-muscular development.</li><li>For hormonal health</li><li>Help in building immunity of the body (<a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/20824663%23&amp;sa=D&amp;ust=1553237143028000">Mol Nutr Food Res.</a>&nbsp;2011 Jan;55(1):96-108.)</li><li>Cancer prevention - Studies suggest the protective effect of Vitamin D and lower incidence of cancer. (<a href="https://www.google.com/url?q=https://ajph.aphapublications.org/loi/ajph&amp;sa=D&amp;ust=1553237143029000">American Journal of Public Health (AJPH)</a>&nbsp; <a href="https://www.google.com/url?q=https://ajph.aphapublications.org/toc/ajph/96/2&amp;sa=D&amp;ust=1553237143029000">February 2006)</a></li></ul>

The bottom line is, say no to processed foods and yes to home cooked food. &nbsp;Including fresh produce with whole grains with the required exposure to the sunlight, keeps the nutritional deficiencies at bay and helps you to lead a happy and healthy life!&nbsp;

Including Vitamin D rich food and exposing to the sunlight are some of the ways to prevent or manage the deficiency.SunlightThirty minutes of exposure of the skin over the arms and face to sunlight, without application of sunscreen, preferably between 10 am to 2 pm (as maximum ultraviolet B rays are transmitted during this time) daily is required for adequate synthesis of vitamin D.Diet - the dietary sources are both from vegetarian and nonvegetarian sources:<ul><li>Fatty fish, like tuna, mackerel, and salmon</li><li>Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals</li><li>Beef liver</li><li>Cheese</li><li>Egg yolks</li></ul>Supplements - many supplements with a combination of calcium and vitamin D3 are available and can be taken in chronic deficiency.

<ul><li>Geographic location - People living at high latitude and away from the equator will have less exposure to the sun all year around. &nbsp;They are prone to VDD.</li><li>Skin tone -&nbsp;dark skin tone has more melanin pigment in them which acts as a natural sunscreen inhibiting the synthesis of Vitamin D in the skin. &nbsp;This is the reason why more percentage of African americans have VDD.</li><li>Age&nbsp;- The ability to make Vitamin D decreases with age and hence elderly population have low Vitamin D levels.</li><li>Obesity&nbsp;- the bioavailability of Vitamin D decreases in obese people making them susceptible to VDD (The American Journal of Clinical Nutrition, Volume 72, Issue 3, 1 September 2000, Pages 690–693)</li><li>Lifestyle&nbsp;- Spending less time outdoors, covering up completely with clothing while going out and judicious application of sunscreen even while going out for a short duration prevents the synthesis of Vitamin D by the skin.</li><li>Diet&nbsp;- eating food restricted in dairy, fish, fortified milk and cereals can lead to deficiency.</li></ul>

Vitamin D deficiency

Diagnosis is done using:Medical history and physical examination - Based on the symptoms and on the physical examination of pulse or tremors in handBlood testsBlood tests to measure the levels of thyroxine and TSH. &nbsp;If the TSH is low or non-existent and there are high levels of thyroxine, it indicates an overactive thyroid. &nbsp;The tests are important in the cases where there are no classic signs or symptoms seen.Radio iodine uptake testFor this test, you take a small, oral dose of radioactive iodine (radio iodine) to see how much will collect in your thyroid gland. A high uptake of radio iodine indicates your thyroid gland is producing too much thyroxine. The most likely cause is either Graves' disease or hyper functioning thyroid nodules.&nbsp;If you have hyperthyroidism and your radio iodine uptake is low, this indicates that the thyroxine stored in the gland is leaking into the bloodstream, which may mean you have thyroiditis.Thyroid scanDuring this test, you'll have a radioactive isotope injected into the vein on the inside of your elbow or sometimes into a vein in your hand and observe the image of your thyroid gland on a computer screen. This test shows how iodine collects in your thyroid.Thyroid ultrasoundThis test uses high-frequency sound waves to produce images of the thyroid. Ultrasound may be better at detecting thyroid nodules than other tests, and there's no exposure to any radiation.

Symptoms of hyperthyroidism can vary from person to person and may include:<ul><li>nervousness or irritability</li><li>fatigue or muscle weakness</li><li>trouble tolerating heat</li><li>trouble sleeping</li><li>shaky hands</li><li>rapid and irregular heartbeat</li><li>frequent bowel movements or diarrhoea</li><li>weight loss</li><li>mood swings</li><li>Sensitivity to heat</li><li>Changes in menstrual cycle</li><li>Goitre (enlarged thyroid gland)</li></ul>Grave’s disease, a common form of hyperthyroidism can affect eyes and vision leading to :<ul><li>Bulging of the eyes</li><li>Sensitivity to light</li><li>Double vision</li><li>Pain or pressure in the eyes</li><li>Redness or inflammation in and around the eyes</li></ul>

<figure class="table"><table><tbody><tr><td>Hyperthyroid - multifactorial cause -&nbsp;<ul><li>Inflammation of the thyroid gland</li><li>Autoimmune disease</li><li>Thyroid cancer</li><li>Infection</li><li>Excessive thyroid medications</li></ul>Hyperthyroid can cause irregular heart beat, fatigue, irritability, muscle weakness, irregular periods, weight loss, mood swingsIt is diagnosed by blood tests, radioiodine uptake, thyroid scan and ultrasoundUntreated hyperthyroid can lead to thyroid storm</td><td> Treating hyperthyroid involves -&nbsp;Diet and lifestyle changesRadioiodine therapyMedications and surgeryYoga - bhramari pranayamAyurvedic therapy to treat the gland to make right quantity of hormones</td></tr></tbody></table></figure>Thyroid diseases are, arguably, among the commonest endocrine disorders worldwide. India too, is no exception. According to a projection from various studies on thyroid disease, it has been estimated that about 42 million people in India suffer from thyroid diseases.<h4>A bit about our thyroid gland</h4><figure class="image image-style-align-left"><img src="https://lh6.googleusercontent.com/91gGVGeixhEXwSAhRcEUdE2w9nozxALWaLPsxu9zZqyJmULSQ6FszwYM_8wc-sMavScmu4mePg3W6j9rX0sJWoZ8fYhde2iDDtOzcJZR0l7NleoGLnPHm3QAb3Oymxp-klFWsEy9"></figure><ol><li>Thyroid gland, being a part of the endocrine system, is the only gland that absorbs iodine from food that we eat and uses it to make two hormones (T3 and T4).</li><li>The crucial function of &nbsp;T3 (Triiodothyronine) and T4 (Thyroxine) is to break down calories, produce energy and boosts metabolism when released into the bloodstream.</li><li>And it is important, two of the above shouldn’t be either too low or either too high.Above all, two glands in our brain -the hypothalamus and pituitary&nbsp;works a major role in maintaining the balance of T3 and T4.</li><li>The hypothalamus produces TSH Releasing Hormone (TRH) that signals the pituitary to tell the thyroid gland to produce more or less of T3 and T4 by either increasing or decreasing the release of a hormone called thyroid stimulating hormone (TSH).</li></ol>

<ul><li>Thyroid nodules: are abnormal overgrowth of tissue in the thyroid gland that are most often benign—but may be cancerous in some people. &nbsp;The tissue in the nodule makes too much of T3 and T4 hormones leading to overactive thyroid.</li><li>Thyroiditis: is inflammation of your thyroid that causes stored thyroid hormone to leak out of your thyroid gland. The hyperthyroidism may last for up to 3 months, after which your thyroid may become under active leading to hypothyroidism.</li><li>Excess iodine&nbsp;intake can lead to overactive thyroid. &nbsp;Excess iodine can be through high intake of seaweed supplements, some medicines or cough syrup that has high amount of iodine.</li><li>Excess thyroid hormone medication:&nbsp;if you are taking medication on a regular basis then it needs to be checked periodically at least once in a year to regulate the dosage. &nbsp;Excess can lead to hyperthyroidism.</li><li>Grave’s disease:&nbsp;It is an autoimmune disorder that causes hyperthyroidism, or overactive thyroid. With this disease, your immune system attacks the thyroid and causes it to make more thyroid hormone than your body needs.</li></ul><h4>Risk Factors</h4><ul><li>Women are more prone than men to develop hyperthyroidism</li><li>If you have a family history of thyroid disease</li><li>If you are older than 60 years</li><li>If you have other health problems like pernicious anemia (Vit B12 deficiency) or type 1 diabetes.</li><li>Primary adrenal insufficiency, a hormonal disorder also called addison's diease. Here the adrenal gland does not make sufficient cortisol and aldosterole which can affect the thyroid gland.</li></ul>

With the increase in the incidence of thyroid related problems, there is a need to find out the root cause of thyroid issues, address them at an early stage with proper lifestyle management and complimentary ayurvedic treatment options. By taking the right preventive/corrective measures it is possible to prevent the disease or manage it effectively.

Treating the gland so that it starts making its own hormones and regulating them&nbsp;Exercise - Bhramari Pranayama helps in stimulating the thyroid gland.<figure class="image"><img src="https://lh6.googleusercontent.com/fcEn1D_MbNG18ClqYaDm0D98WyrK93ebTyY2rxTSlDVWIzf4CpI3v6Vnf_05cwpt64mzwtdLzlSBn7s-rm-mSb1FR24FWVNx_tYPxzKneRVVrg5KcxUxY8txEh662jdm74kHAsZq"><figcaption>How to perform Bhramari Pranayama</figcaption></figure>

Do’s<ul><li>Include non-iodised salt&nbsp;- excess of iodine can worsen hyperthyroidism. &nbsp;Also include foods low in iodine like oats, unfortified cereals and drinks</li><li>Include cruciferous vegetables - help to reduce the amount of hormones produced by the thyroid gland. &nbsp;Cruciferous foods include broccoli, cauliflower, cabbage, kale etc</li><li>Include Calcium and Vitamin D rich food&nbsp;- hyperthyroid interferes with calcium absorption eventually leading to osteoporosis. &nbsp;Include food rich in calcium like dairy products, dark green leafy vegetables, unsalted nuts, salmon, fatty fish, fortified cereals</li><li>Zinc and selenium&nbsp;- are required for good immune system and maintain healthy thyroid. &nbsp;Available from foods such as cocoa powder, pumpkin seeds, dry fruits, mushrooms, chickpeas, beef, tea and so on.</li><li>Omega 3-fatty acids&nbsp;- help to reduce inflammation and balance the thyroid hormones e.g. olive oil, flax seeds</li><li>High protein diet&nbsp;- since weight loss is a common symptom in hyperthyroid, eat enough proteins to maintain the muscle mass and weight. &nbsp;Include dairy, nuts, pulses and whole grain cereals and millets.</li><li>Exercise regularly&nbsp;- help in maintaining bone density, muscle mass and cardiovascular health.</li><li>Yoga and meditation&nbsp;- help in relieving stress which has been a contributing factor in the Grave’s disease.</li></ul>Don’ts<ul><li>Include supplements which are rich in iodine, read the labels before purchasing any ready to eat foods.</li><li>Include medications and cough syrup with iodine</li><li>Nitrates cause the thyroid gland to absorb more iodine. &nbsp;Some foods have naturally occurring nitrates like processed meats, turnips, fennel, leeks, beets, dill, pumpkin. &nbsp;Restrict the use of these foods.</li><li>Avoid smoking</li></ul>

Untreated hyperthyroid can lead to a condition called thyroid storm. During thyroid storm, an individual's heart rate, blood pressure, and body temperature can soar to dangerously high levels. Treatment options - depends on the cause and the severity of the disease<ul><li>Anti-thyroid medications</li></ul>These medications gradually reduce symptoms of hyperthyroidism by preventing your thyroid gland from producing excess amounts of hormones.<ul><li>Radio iodine therapy</li></ul>In radio iodine therapy, you take radioactive iodine-131 by mouth as a capsule or liquid. The radioactive iodine slowly destroys the cells of the thyroid gland that produce thyroid hormone without affecting other body tissues<ul><li>Thyroid surgery</li></ul>Only used to treat people with large goiters or pregnant women who cannot take anti thyroid medicines.<ul><li>Diet and lifestyle management</li></ul>

Hyperthyroid

Hypothyroid symptoms start very gradually with weight gain and fatigue and then can produce a list of signs and symptoms as the condition worsens.<ul><li>Fatigue</li><li>Increased sensitivity to cold</li><li>Constipation</li><li>Dry skin</li><li>Weight gain</li><li>Puffy face</li><li>Hoarseness</li><li>Muscle weakness</li><li>Elevated blood cholesterol level</li><li>Muscle aches, tenderness and stiffness</li><li>Pain, stiffness or swelling in your joints</li><li>Heavier than normal or irregular menstrual periods</li><li>Thinning hair</li><li>Slowed heart rate</li><li>Depression</li><li>Impaired memory</li></ul>

Hypothyroidism results when the thyroid gland fails to produce enough hormones. Hypothyroidism may be due to a number of factors, including:<ul><li>Hashimoto's thyroiditis&nbsp;have the most common cause of hypothyroidism. Here body’s own antibodies attack the thyroid gland, causing inflammation and the gland’s ability to produce hormones. &nbsp;Cause can be genetic or any virus/bacterial infection.</li><li>Thyroid surgery&nbsp;- removing a part or whole of the thyroid gland can diminish or stop the production of hormone resulting in hypothyroidism.</li><li>While treating hyperthyroidism&nbsp;- medications or treatment with radioactive iodine to normalise the thyroid function can lead to permanent hypothyroidism</li><li>Radiation therapy. Radiation used to treat cancers of the head and neck can affect your thyroid gland and may lead to hypothyroidism.</li><li>Medications -&nbsp;Several medicines may lower thyroid hormone production. These include ones used to treat psychological conditions, as well as cancer and heart disease. This can lead to hypothyroidism.</li><li>Pituitary disorder. A relatively rare cause of hypothyroidism is the failure of the pituitary gland to produce enough thyroid-stimulating hormone (TSH) — usually because of a benign tumour of the pituitary gland.</li><li>Pregnancy.&nbsp;Some women develop hypothyroidism during or after pregnancy (postpartum hypothyroidism), often because they produce antibodies to their own thyroid gland. Left untreated, hypothyroidism increases the risk of miscarriage, premature delivery and preeclampsia (high blood pressure)</li></ul><h4>Risk Factors</h4>Although anyone can develop hypothyroidism, you're at an increased risk if you:<ul><li>Are a woman older than age 60</li><li>Have a family history of thyroid disease</li><li>Have other autoimmune diseases, such as rheumatoid arthritis or lupus, a chronic inflammatory condition</li><li>Have been treated with radioactive iodine or anti-thyroid medications</li><li>Received radiation to your neck or upper chest</li><li>Have had thyroid surgery (partial thyroidectomy)</li><li>Have been pregnant or delivered a baby within the past six months</li></ul>

Congenital hypothyroidism&nbsp;- congenital hypothyroidism is insufficient production of thyroid hormone in the newborn infant. &nbsp;It is probably the most important, as it is requires an early diagnosis, which is usually followed by appropriate therapy that can prevent the onset of brain damage. It can occur because of an anatomic defect in the gland, an inborn error of thyroid metabolism, or iodine deficiency. &nbsp;Hence all infants are screened now to determine if they are hypothyroid or not.In adults:&nbsp;One in ten adults in India suffer from Hypothyroidism. &nbsp;A recent survey done by the thyroid society of India depicts that the awareness of the disease ranked ninth as compared to other common ailments like asthma, cholesterol, depression, diabetes, insomnia and heart problems.Hypothyroidism is more prevalent among women who are three times more likely to get the disease than men especially in the age group of 46-54 years. &nbsp;The prevalence seem to be increasing at an alarming rate.<h4>Types of hypothyroidism</h4><figure class="image"><img src="https://lh5.googleusercontent.com/rYPhjXJ8Jf_18XfgrARJ8EZjBH2iBE9kwKXZZMcab-Lgc5TpccMDvVfY41FT9UkfcbNGMIjXV3LZPt1U_wojveOMNgTaigzUCnU4oYD5KAfmOQknbqDa9reNnLno6Cm0dvxZEvUE"></figure>

<h4>Do’s and Don’ts of diet therapy</h4>&nbsp;Do’s<ul><li>Include food rich in omega 3- fatty acids&nbsp;like flax seeds, chia seeds, walnuts, salmon and tuna that act as antioxidant and protect the gland, also help in lowering cholesterol.</li><li>Include food rich in zinc and selenium&nbsp;like dry fruits, nuts, seafood, eggs, sunflower seeds and curd. &nbsp;Zinc and Selenium are required for the thyroxine production plus hypothyroidism can lead to deficiency of zinc and selenium</li><li>Iron&nbsp;rich food like dark green leafy vegetables, dates, figs to manage iron deficiency</li><li>Iodine rich foods like fortified table salt, seaweed, salt water fish, dairy and eggs are good sources.</li><li>Complex carbohydrates&nbsp;- whole grain cereals and pulses, whole fruits instead of juices, help in weight management</li></ul>Don’ts<ul><li>Goitrogens&nbsp;are substances that suppress the functioning of the thyroid gland. &nbsp;They act by interfering and blocking enzymes that allow thyroid to use iodine, leading to enlargement of the gland since it is under pressure to produce more hormones. &nbsp;Restrict the consumption of goitrogens like cauliflower, cabbage, sweet potatoes, strawberry, groundnuts, soy and its products, broccoli, Brussels sprout, kale and so on.</li><li>Include foods that are refined and highly processed. &nbsp;Restrict on chips, bakery products, high sugar and fatty foods.</li></ul>

<figure class="image image-style-align-left"><img src="https://lh5.googleusercontent.com/8O4NExDPtNC0743QdmZEQioWLkxqKPfbEP_jbzmVJon7H9bxpLChZBIC41ZP0nUvPHbLbqjt2IXUrDZ18wmeG4qFv-N8YEe8JM4Tz02bxaYhP2A9B-d0EJabU0kTv8y8tvPBPx7h"></figure>Based on the symptoms and on the blood tests. &nbsp;Measuring the levels of t4 hormones and TSH (thyroid stimulating hormones) help in diagnosis. &nbsp;If you have low levels of free T4 and high levels of TSH, you are hypothyroid.Testing for autoimmune thyroid disease - Thyroid peroxidase (TPO) antibodies are a marker for the presence of autoimmune thyroid disease. Blood test results for TPO antibodies are positive in 95% of patients with Hashimoto's disease, and in 50% to 80% of patients with Graves' disease.

&nbsp;<figure class="table"><table><tbody><tr><td>Hypothyroid - more common in women than men.&nbsp;Can be congenital or can be due to an under active thyroid gland, causative factors include -&nbsp;<ul><li>Pregnancy</li><li>Radiation</li><li>Surgery of the gland</li><li>Certain medications can trigger</li><li>Infection</li></ul>&nbsp;Hypothyroid affects skin, hair, menstrual cycle, can lead to infertility, fatigue, depression and weight gainProper lifestyle changes, medications, yoga, meditation and ayurvedic treatments are ways to control hypothyroidism</td><td>Ways to treat hypothyroid -&nbsp;Ayurvedic treatment - aims to treat the glad to balance the hormones through therapies like panchakarma and by the use of various herbs.Lifestyle changes - healthy diet, regular exercise, yoga and meditation to manage stressMedications and surgery as per the condition.Diet - aim is to lose weight and balance the hormones.&nbsp;Include - foods rich in iodine, iron, calcium, complex carbs, minerals like zinc and selenium.Avoid - refined and processed foods, smoking, alcohol, fried foods and sweetsRestrict - goitrogenic foods&nbsp;</td></tr></tbody></table></figure>Thyroid diseases are, arguably, among the commonest endocrine disorders worldwide. India too, is no exception. According to a projection from various studies on thyroid disease, it has been estimated that about 42 million people in India suffer from thyroid diseases.<h4>A bit about our thyroid gland</h4><figure class="image image-style-align-left"><img src="https://lh6.googleusercontent.com/91gGVGeixhEXwSAhRcEUdE2w9nozxALWaLPsxu9zZqyJmULSQ6FszwYM_8wc-sMavScmu4mePg3W6j9rX0sJWoZ8fYhde2iDDtOzcJZR0l7NleoGLnPHm3QAb3Oymxp-klFWsEy9"><figcaption>Pic depicting thyroid hormones&nbsp;</figcaption></figure><ol><li>Thyroid gland, being a part of the endocrine system, is the only gland that absorbs iodine from food that we eat and uses it to make two hormones (T3 and T4).</li><li>The crucial function of &nbsp;T3 (Triiodothyronine) and T4 (Thyroxine) is to break down calories, produce energy and boosts metabolism when released into the bloodstream.</li><li>And it is important, two of the above shouldn’t be either too low or either too high.Above all, two glands in our brain -the hypothalamus and pituitary&nbsp;works a major role in maintaining the balance of T3 and T4.</li><li>The hypothalamus produces TSH Releasing Hormone (TRH) that signals the pituitary to tell the thyroid gland to produce more or less of T3 and T4 by either increasing or decreasing the release of a hormone called thyroid stimulating hormone (TSH).</li></ol><figure class="image"><img src="https://lh6.googleusercontent.com/0V6LHtTmkM30EHmdAL9EEXLT2labRjoOKLG7_3yQYq-dybWyE6IgCTLRhVvVzx_ezyIcm1Qw5YsrYe-rYqm0mDtMkKg402NtnK63NN8mDgSFHMjxgxFDRfRBvwagq7hhyZ9PkCES"><figcaption>Statistics showing thyroid disorders</figcaption></figure>&nbsp;&nbsp;

The treatment usually involves stimulating the thyroid gland and removing the toxins by use of various herbs and detoxification plans.<ul><li>Stimulates the gland naturally without any hormones</li><li>Detoxification ( Panchakarma treatment)</li><li>Focuses on physical &amp; mental health and reduces symptoms.</li><li>Numerous herbs like the gokshura, brahmi, jatamansi, ashwagandha and punarvana are used in ayurvedic treatment for hypothyroidism.</li></ul>&nbsp;

<ol><li>Thyroid medication&nbsp;generally advised if the TSH levels are too high and the thyroid gland is secreting insufficient thyroxine and to help relieve the symptoms.</li><li>Diet therapy&nbsp;- proper dietary habits goes a long way in managing hypothyroid. Proper dietary habits goes a long way in managing hypothyroid, helps in weight loss and also to alleviate the symptoms of hypothyroid.</li></ol>

Hypothyroid

<figure class="table"><table><tbody><tr><td>A common symptom&nbsp;of various digestion related diseases - acidity.Excessive burning sensation, loss of appetite, inability to eat food, headache, stomach pain, weight loss are some of the common symptoms.Just taking antacids is not a solution to long term chronic acidity. Finding out the root cause and treating the same brings relief and improves the quality of life.</td><td>What causes acidity?<ul><li>Improper diet and lifestyle</li><li>GERD</li><li>H.Pylori infection</li><li>Hiatus hernia</li></ul>Other triggers<ul><li>Certain medications</li><li>Pregnancy</li><li>Stress</li><li>Obesity</li></ul>Treatment options -<ul><li>Alkaline foods</li><li>Avoiding junk food</li><li>Low to moderate exercise</li><li>Ayurvedic therapy</li><li>Stress management</li><li>Medications</li></ul></td></tr></tbody></table></figure><h3>Overview</h3>Chronic acidity or heartburn has become a very common phenomenon among the population these days. &nbsp;Acidity or heartburn involves burning sensation in the upper abdomen or lower chest area just behind the breast bone.Gastric acid, gastric&nbsp;juice, or stomach acid, is a digestive fluid formed in the stomach&nbsp;and is composed of hydrochloric acid&nbsp;(HCl), potassium chloride (KCl), and sodium chloride (NaCl).Stomach acid (hydrochloric acid) is basically required for three reasons -<ul><li>digestion of food</li><li>to kill the disease causing pathogens</li><li>Maintain the optimal pH for the digestive enzymes</li></ul>While the acid is restricted to the stomach, for some people stomach acid and food flow back into the esophagus or food pipe causing discomfort and burning in the throat and chest area.<figure class="image"><img src="https://lh3.googleusercontent.com/m8M9ZZMO5_5-Tall3E-rGtHRzYIs90piJAGXceO8SalDHSU_fzSVjQdeaJ9yM5YnnUlz3OiMD_k8O5y0rHj95_b6X1Lavl4w_q5eA4YYNop7mzZ_Gats-vuSJimf6KCvE-2H0-qx"><figcaption>Image to show back flow of contents into esophagus</figcaption></figure><h3>Signs and Symptoms of acidity</h3>Chronic acidity is actually a symptom of an underlying disease. &nbsp;Acidity can manifest in the following ways -<ul><li>Stomach pain</li><li>Headache which may be due to acid reflux or bloating</li><li>Sore throat and hoarseness</li><li>Bitter or acidic taste in the mouth</li><li>Burning sensation in the chest after eating</li><li>Worsening of heartburn while lying down or bending over.</li></ul><h4>When to see a doctor?</h4><figure class="image"><img src="https://lh5.googleusercontent.com/y4j_clIz1XxE1sHdsdu7q7mBwP9mBjZW-Ftxg6jo_JDBbUc6HgPhkFA1wVQFb36EW6OHlPgGCSOsOO6ncdDK1OORjHclqyunYQfP22gtz95pMd9kSKJHpiiNrp5_NKvA-InvLO1k"><figcaption>list of conditions which requires for you to see a doctor</figcaption></figure>It is better to check with your medical practitioner if you have the following symptoms -<ul><li>Persistent heartburn</li><li>Recurrence of the heartburn even after taking over the counter medications</li><li>Nausea or vomiting</li><li>Weight loss due to inability to eat/loss of appetite</li></ul><h3>What causes acidity/heartburn</h3>There are a number of causes leading to acidity. It is better to find out the root cause and treat the issue accordingly -<h4>Diet</h4>Food is one of the most important causative factors in heartburn. Triggers are different for different people. The most common triggers include -<ul><li>Fried food</li><li>Spicy food</li><li>Citrus foods, tomatoes and its products like ketchup</li><li>Commercial foods like cakes/puffs etc</li><li>Carbonated beverages</li><li>Chocolates</li><li>Salads, garlic, raw onion</li><li>Caffeine and alcohol</li></ul>Eliminating the above food from the diet and then adding them one at a time, can help to identify the specific foods that lead to acidity and heartburn.Other factors include&nbsp;-<ul><li>Large quantity in one meal</li><li>Eating late night dinners</li><li>Having heavy or large meals</li><li>Sleeping immediately after eating</li></ul><h4>Medications</h4>Several medications also can trigger heartburn or aggravate acidity. Before taking any medications it is better to check with the doctor to find out if the medicine can cause acidity. Following medications have been known to exacerbate the problem -<ul><li>Regular use of aspirin</li><li>Certain drugs used to treat asthma</li><li>Painkillers called non-steroidal anti-inflammatory drugs (NSAIDs) can irritate the esophagus.</li><li>Sedatives</li><li>Certain supplements like iron and potassium</li><li>Chemotherapy drugs</li></ul><h3>Risk factors for chronic acidity</h3>Other common risk factors leading to acidity are -<ul><li>Obesity&nbsp;- weight loss can help reverse acidity and heartburn.</li><li>Physical activity&nbsp;- exercise can either help or hurt the acid reflux. A healthy diet and exercise can help to lose weight and help to manage the symptoms. However intense exercise can worsen the already existing problem. These movements include hanging upside down and bending for extended periods. Always check with an expert before starting off on an exercise regimen.</li><li>GERD&nbsp;- Gastroesophageal reflux or GERD, is the presence of stomach contents in the esophagus or food pipe. A weakened valve between the esophagus and stomach allows gastric contents to irritate the esophagus. GERD affects many people, and usually presents itself as heartburn.</li><li>Hiatus Hernia - Hiatal hernia is diagnosed when the stomach moves up into the chest through an opening in the diaphragm. (The diaphragm is the boundary that separates the abdominal contents from the chest cavity) GERD can be one of the symptoms of hiatus hernia .</li><li>Infection&nbsp;- H. pylori&nbsp;is a common type of bacteria that grows in the digestive tract&nbsp;and has a tendency to attack the stomach lining. These bacteria can survive the harsh acidic environment of the stomach. These bacterial infections can lead to symptoms of chronic acidity and diseases like peptic ulcer and inflammatory condition in the stomach called gastritis.</li><li>Stress - Stress on its own may not be the cause of acidity. However, people who have chronic acidity can feel their symptoms worsening when under high stress levels4. Stress&nbsp;can also deplete the production of substances called prostaglandins, which normally protect the stomach from the effects of acid. This could increase the perception of discomfort in some individuals.</li><li>Pregnancy - Hormonal changes and the growing fetus puts pressure on the diaphragm leading to heartburn which generally goes away after delivery.</li><li>Other lifestyle factors include - smoking, skipping meals, erratic meal timings, sleeping immediately after meals.</li></ul><h3>Diagnosis</h3>Diagnosis2&nbsp;is usually based on the symptoms and following diagnostic tools are employed if the symptoms do not become better with medication and lifestyle changes.<ul><li>endoscopy: camera imaging</li><li>biopsy: taking a tissue sample for laboratory analysis</li><li>barium X-ray: imaging the esophagus, stomach, and upper duodenum after swallowing a chalky liquid that helps provide contrast on images</li><li>esophageal manometry: pressure measurement of the esophagus</li><li>impedance monitoring: measuring rate of fluid movement along the esophagus</li><li>pH monitoring: acidity testing</li></ul><h2>Treatment</h2>Treatment is based on the causative factor of the acidity -<h4>Medicines for acidity</h4><figure class="image"><img src="https://lh4.googleusercontent.com/kJpOuBxIufJXo0oi-eWBZZm0hM6dcDEp8q7F9LyblmRugZGlVLHFbxAvXkaw4ya7WZTlBXtv6Icp6t8IKXNO84OrxDfGWqVMzVIVyxp-22GE9ICxHvYIrLaoP1vxNZJgZpOhDKVK"><figcaption>Medicines to suppress acid&nbsp;</figcaption></figure><h4>Antacids</h4>Many people with heartburn or acidity find it easier to take over the counter medicines than to address the root cause of heartburn.Antacids do work for a short duration of time but it is completely useless in certain gastrointestinal diseases like<ul><li>Esophagitis - inflammation of the food pipe causing pain and difficulty swallowing, chest pain.</li><li>Hiatus hernia - part of the stomach enters or pushes into the diaphragm.</li><li>Other complications of reflux disease.</li></ul>It is always better to get yourself checked if heartburn or acidity stays for a long period of time.<figure class="table"><table><tbody><tr><td colspan="1" rowspan="1">What happens on long term use of antacids1?Continuous high doses of antacids can cause<ul><li>acid rebound or excessive acid production.</li><li>milk-alkali syndrome - high level of calcium in the body disrupting acid-base balance in the body</li><li>Congestive heart failure if the sodium content is high.</li><li>Antacids can also adversely affect lower gastrointestinal tract function</li><li>Magnesium-containing antacids may cause diarrhoea, while aluminium-containing antacids may cause constipation.</li><li>Also taking antacids can mask any serious gastro-intestinal disease which can later exacerbate into more serious problems.</li><li>Long duration use of antacids can lead to erectile dysfunction.</li></ul></td></tr></tbody></table></figure>The main allopathic treatment options for acid reflux are:PPIs and H2 blockers decrease acid production&nbsp;and reduce the potential for damage caused by acid reflux.Alginate drugs&nbsp;containing alginic acid&nbsp;works by creating a mechanical barrier against the stomach acid, forming a foamy gel that sits at the top of the gastric contents itself. Any reflux is then relatively harmless as it consists of alginic acid and not damaging stomach acid.<h4>Diet and Lifestyle to manage acidity</h4>Changing the diet works for many people to manage acidity or heartburn. Include the following foods which are low in acid levels and will not aggravate the existing condition -Foods that reduce acidity -<ul><li>Non-citrus fruits&nbsp;- banana is a great option for a problem of acidity. Naturally occurring potassium in bananas help to reduce neutralize the acid content in the stomach. Other recommended fruits include sweet melon, papaya, water melon.</li><li>Vegetables&nbsp;- high moisture vegetables like ash gourd, cucumber should be included. Others low acid vegetables include cauliflower, broccoli, green beans and leafy vegetables.</li><li>Lean meat like chicken, turkey and seafood. Better to go for stir fried, broiled, baked or poached than deep fried versions.</li><li>Oatmeal&nbsp;is a good option to manage acidity. It is a good source of soluble fibre and help to prevent acid reflux.</li><li>Fluids&nbsp;- consumption of water from earthen pot than RO purified water since RO water is more acidic in nature. Preference of buttermilk over curd can help to manage acidity.</li></ul><h4>Home remedies to reduce acidity -</h4>There are a number of herbs and spices present in our kitchen that can provide relief from the acidity and heartburn. In case the symptoms are mild then a few of these home remedies can be tried before popping a pill.<ul><li>Ginger - anti-inflammatory and antibacterial in nature. Ginger both in fresh and dry form helps to improve appetite and digestion. Ginger tea helps to stimulate digestion and improve the digestive fire.</li></ul>Ginger mixed with jaggery is helpful in case of indigestion and constipation. Chewing on fresh ginger mixed with salt just in the beginning of a meal helps in stimulating digestion.<ul><li>Fenugreek - has anti heartburn properties. In a pilot study of subjects with frequent heartburn, 2 week intake of fenugreek fiber product, taken 30 min before two meals/day, diminished heartburn severity3,5.</li><li>Fennel - chewing fennel seeds post a meal is known for its digestive properties and also help to neutralize stomach acids. Fennel tea twice a day helps to improve digestion and prevent bloating.</li><li>Cumin seeds&nbsp;- prevents indigestion and bloating. Drinking cumin water (adding a tsp of cumin seeds in water, soaking overnight and drinking in the morning on an empty stomach) helps to deal with acidity.</li></ul><h4>Ayurvedic treatment for acidity</h4>The main principle behind ayurvedic treatment is to treat the acidity and improve the appetite and digestion. The following treatment options are employed -&nbsp;<ol><li>Panchakarma - detox treatment which balances all the doshas by getting rid of accumulated toxins in the body.</li><li>Vamana/Virechana - treatment mainly advised once a year preferably in the month of February for vamana, october/april for virechana as a process of detoxification.</li><li>Herbal formulations - madiphal rasayan, avipattikar, sootshekhar, kamdudha on the advice of an ayurvedic practitioner.</li><li>Herbs such as yashtimadhu and shatavari water to overcome acidity.</li><li>Intake of 1 teaspoon pure cow ghee on an empty stomach.</li><li>Warm castor oil - 5 ml at night either mixed with milk or water.</li><li>Sheetali pranayama - helps to calm the body and mind, a simple technique to manage stress.</li><li>Ayurveda also advocates taking alkaline food and avoiding any junk/commercially available food.</li></ol><h3>Lifestyle practices to prevent acidity</h3><ul><li>Smaller meals: spaced throughout the day rather than three large meals helps to prevent indigestion and acidity.</li><li>Light Dinner: Avoid eating large meals at dinner.&nbsp;</li><li>Gap between meals and sleep: Sleeping immediately after eating should be strictly avoided. There should be at least 2-3 hours gap between eating and sleeping.</li><li>Exercise: Include mild to moderate exercises like walking daily. Avoid strenuous exercises that involve bending or pressing the abdomen.</li><li>Sleeping Posture: Sleep in an inclined position. Ideally, the head should be 6 to 8 inches higher than your feet.</li><li>Relax: Include relaxation techniques like pranayama to manage stress.</li><li>Lose Weight: If you are obese, losing weight helps to manage the acidity better.</li><li>Review your medications with your doctor in case it could be one of the triggers for the acidity problem.</li></ul>Acidity left untreated makes a conducive environment for other diseases to occur and increase.<hr>References:<ol><li><a href="https://www.google.com/url?q=https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/210441&amp;sa=D&amp;ust=1561358246601000">https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/210441</a></li><li><a href="https://www.google.com/url?q=https://www.medicalnewstoday.com/articles/146619.php&amp;sa=D&amp;ust=1561358246601000">https://www.medicalnewstoday.com/articles/146619.php</a></li><li><a href="https://www.google.com/url?q=https://onlinelibrary.wiley.com/doi/pdf/10.1002/ptr.3229&amp;sa=D&amp;ust=1561358246601000">https://onlinelibrary.wiley.com/doi/pdf/10.1002/ptr.3229</a></li><li><a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/15184707&amp;sa=D&amp;ust=1561358246602000">https://www.ncbi.nlm.nih.gov/pubmed/15184707</a></li><li><a href="https://www.google.com/url?q=https://www.nutraingredients-usa.com/Article/2011/02/02/Fenugreek-extract-may-ease-heart-burn-Frutarom-study&amp;sa=D&amp;ust=1561358246602000">https://www.nutraingredients-usa.com/Article/2011/02/02/Fenugreek-extract-may-ease-heart-burn-Frutarom-study</a></li></ol>&nbsp;

Dealing with Chronic acidity

<figure class="table"><table><tbody><tr><td>Indian gooseberry/Amla is known as an elixir and has wide medicinal use in the ayurveda. Rich source of vitamin C, fibre and other phytonutrients. The fruit, is used to make pickles, juices, preserves and murabba.Even though it is sour in taste, it gives a sweet after taste and is known to pacify all the three doshas in ayurveda. It finds application as a rasayana to treat various health disorders in ayurveda.</td><td>Benefits -<ul><li>Boosts immunity</li><li>Prevents anaemia</li><li>Healing properties</li><li>Anticancer properties</li><li>It is antimicrobial and antioxidant</li><li>To treat respiratory diseases</li><li>Good for skin and hair health</li><li>For digestive function</li><li>For heart health</li></ul>Side effects<ul><li>No known side effects if taken in the dosage as prescribed by the doctor</li></ul></td></tr></tbody></table></figure><figure class="image image-style-align-left"><img src="https://lh4.googleusercontent.com/_VtKan3l5wp6YhABXf_GHgybVyGxocoVPXRp7yqeQdzWyX_4yLY5wos8TKruZGI6EGcbK0SezJzFeSw_ApLhssDtT8_3iTTecGE5_CKKor_3VJ4mN8gYaBgZRlQkppsRjbwS8jEG"></figure>Indian gooseberry or Amla/nellikai is one of the most important medicinal plants in Indian traditional systems of medicine (Ayurveda, Unani and Siddha), also considered as an ‘elixir’.<h3>Nutritional profile of Amla</h3>Amla is the richest source of Vitamin C, containing 30 times more vitamin C than oranges. It is also rich in amino acids and minerals like chromium, zinc and copper.<figure class="image image-style-align-left"><img src="https://lh4.googleusercontent.com/YzTtNvBTA6POxy1SmQqdk4Qixq2rgF6MCz1a99CZvxzm0LzwRL7HBtxbgHR2S9-00tG4-3iNcbIKEWx786UzNpm7TpTlyTZcYRKiejNQgjYUICEI05MDYCANEoW6y95r9dYcw7tb"><figcaption>Nutritional value of Indian gooseberry</figcaption></figure>It contains a number of phytonutrients such as tannins, alkaloids, phenols which has numerous health benefits right from improving immunity to fighting cancer cells.<h3>Health benefits and Uses of Amla4</h3>Numerous experimental evidence has shown that amla fruit possess antioxidant, hepatoprotective, hypocholesterolemic and anti-inflammatory properties1.Immunity booster&nbsp;- due to its rich Vitamin C content, it is used as an adaptogen to improve the immunity. Vitamin C also helps in absorption of iron thereby giving double protection to the body against infections and helpful in the management of anaemia.Use&nbsp;- Amla is the base in the preparation of chyawanprash, an ayurvedic product which helps to boost immunity in kids and adults alikeHealing properties2&nbsp;- Amla protects cells against free radical damage and provides antioxidant protection. Amla has antibacterial and astringent properties that help to prevent infection and help in the healing of ulcersAnticancer properties3&nbsp;- The powerful antioxidant Ellagic acid, present in Amla, can inhibit mutations in genes and repairs the chromosomal abnormalities.Amla inhibits the growth and spread of various cancers like breast, uterus, pancreas, stomach and liver cancers. It can prevent and/or reduce the side effects of chemotherapy and radiotherapyAmla for good hair and skin - Because Amla-Berry strengthens digestion, helps the liver detoxify, and is rich in Vitamin C and other minerals, it is very good for the complexion.Amla moisturizes the skin, cleanses the tissues of toxins, and supports immunity of the skin against bacterial infection. It helps to enhance glow and luster.Amla boosts absorption of calcium, thus creating healthier bones, teeth, nails, and hair. It also helps to maintain youthful hair color and retards premature graying, and supports the strength of the hair follicles, so there is less thinning with age.Massaging the head with amla oil, induces sound sleep, good for hair growth and prevents premature greying of hairHomemade fix for good hair6&nbsp;-<ul><li>For a quick home remedy soak amla powder in water for a week. Then use it wash hair. This preparation is a 3 in 1 shampoo, conditioner and hair dye.</li></ul>Respiratory disorders - Indian gooseberry is beneficial in the treatment of respiratory disorders. It is especially valuable in tuberculosis of the lungs asthma and bronchitis.Use -<ul><li>For cough - the powder of amalaka cooked with milk and ghee added should be taken.</li><li>For fever - the juice of amla fried with ghee alleviates fever.</li></ul>Heart Disease - Indian gooseberry is considered an effective remedy for heart disease. It tones up the functions of all the organs of the body and builds up health by destroying the heterogeneous elements and renewing the body energy.Use&nbsp;-<ul><li>Grind dried amla into a fine powder and mix it with sugar candy (mishri). Store this mixture in a glass bottle and take one teaspoon of this mixture every day empty stomach. This will help maintain the cholesterol level.</li></ul>Ageing:&nbsp;Indian gooseberry has revitalizing effects, as it contains an element which is very valuable in preventing ageing and in maintaining strength in old age.Use&nbsp;-<ul><li>Taking powder of amalaki along with gold help to promote longevity.</li><li>For prevention of premature aging - a mixture of amalaki juice, honey, sugar and ghee coupled with wholesome diet</li></ul>Body coolant: Despite the fact that amla-berry is excellent for all doshas and seasons, it is particularly effective in the hot season to chill pitta dosha. It is a specifically good rasayana for humans with pitta and vata physique varieties.Digestive health -&nbsp;Being a good source of fibre, amla helps to relieve constipation and also helps to balance the stomach acids.The general use of amla can enhance digestion, absorption, and assimilation of meals. People who consume amla experience better digestion of all types of food. It enhances digestive fire.Use -<ul><li>For management of hyperacidity - amalaki powder mixed with honey helps to relieve the pain from hyperacidity.</li><li>For piles - A preparation called as kadha made of kasmarya and amalaka and taken with curd controls bleeding piles.</li><li>To stimulate appetite - taking preserves and pickles made from amla fruit helps to stimulate the appetite.</li></ul>For diabetics5&nbsp;- for diabetics,&nbsp;nishamalaki has been found to be comparable to the effect of metformin in reducing blood sugar in diabetics.Nishamalaki refers to group of various combination formulations of Haridra and Amalaki. It is found effective in the clinical management as well as prevention of complications of Madhumeha, Prameha (obesity, prediabetes) and Diabetes through in vitro, in vivo (animal and clinical) studies.Cardioprotective properties of amla -With its high antioxidant properties, it has the ability to reduce inflammation and preventing degeneration of heart muscles.Amla also helps in controlling hypertension by increasing the strength of our heart muscles, and antioxidants like pectin and amino acids present in amla help in decreasing low-density lipoprotein from our body and helps in increasing good cholesterol (HDL) in our body.Regular consumption of amla also prevents fat and plaque from getting accumulated in arteries and reduces the risk of developing atherosclerosis.Use&nbsp;- those with cardiac problems can take a capsule of amla powder daily after consultation with the doctor.Other health benefits6-<ul><li>It helps sharpen the intellect and mental functioning. It supports the nervous system and strengthens the senses.</li><li>It helps eliminate waste from the body but does not over-stimulate the urinary system like other diuretic drugs.</li><li>Amla-Berry also keeps menstruation regular and healthy. Amla-Berry supports the reproductive systems of both men and women.</li><li>It also strengthens the liver, helping it in eliminating toxins from the body</li><li>Amla-Berry is called chakshushya, which means "strengthening the eyes". &nbsp;Amla is frequently used in cataract medicine.</li></ul><h3>Over the counter amla products&nbsp;</h3>Amla is commercially available in the form of amla juice, amla murabba, amla capsule, amla powder, amla candy, amla pickles, dried spiced amla, amla oil and so on.Amla is also a key ingredient in formulations like Triphala, chyawanprash that has many health benefits ranging from improved digestion to promoting longevity.Having amla in the form of candy or dried form is good to get its benefits. However those taking amla in its concentrated form like juice, capsule or powder need to consult an ayurvedic practitioner for the dosage and duration.<h3>Side effects of amla</h3>Amla as such does not cause any side effects. it is only the consumption of commercial products which have a high content of additives like artificial colours, flavors and preservatives can lead to problems like acidity.<hr>References<ol><li><a href="https://www.google.com/url?q=https://pdfs.semanticscholar.org/aa5a/242e24b6a9ad107378d042c65560b4a40697.pdf&amp;sa=D&amp;ust=1561440662025000">https://pdfs.semanticscholar.org/aa5a/242e24b6a9ad107378d042c65560b4a40697.pdf</a></li><li><a href="https://www.google.com/url?q=http://www.jorr.org/article.asp?issn%3D2249-4987;year%3D2015;volume%3D7;issue%3D2;spage%3D65;epage%3D68;aulast%3DGrover&amp;sa=D&amp;ust=1561440662026000">http://www.jorr.org/article.asp?issn=2249-4987;year=2015;volume=7;issue=2;spage=65;epage=68;aulast=Grover</a></li><li><a href="https://www.google.com/url?q=https://journals.lww.com/eurjcancerprev/Fulltext/2011/05000/Amla__Emblica_officinalis_Gaertn_,_a_wonder_berry.11.aspx&amp;sa=D&amp;ust=1561440662026000">https://journals.lww.com/eurjcancerprev/Fulltext/2011/05000/Amla__Emblica_officinalis_Gaertn_,_a_wonder_berry.11.aspx</a></li><li><a href="https://www.google.com/url?q=http://citeseerx.ist.psu.edu/viewdoc/download?doi%3D10.1.1.1008.1346%26rep%3Drep1%26type%3Dpdf&amp;sa=D&amp;ust=1561440662027000">http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.1008.1346&amp;rep=rep1&amp;type=pdf</a></li><li><a href="https://www.google.com/url?q=http://www.wjpmr.com/download/article/26092017/1506686031.pdf&amp;sa=D&amp;ust=1561440662027000">http://www.wjpmr.com/download/article/26092017/1506686031.pdf</a></li><li><a href="https://www.google.com/url?q=https://pdfs.semanticscholar.org/8491/6ffd45e77dc33c267f4665b0a55dad8b4650.pdf?_ga%3D2.157398650.1373296859.1560490150-1617379933.1560490150&amp;sa=D&amp;ust=1561440662027000">https://pdfs.semanticscholar.org/8491/6ffd45e77dc33c267f4665b0a55dad8b4650.pdf?_ga=2.157398650.1373296859.1560490150-1617379933.1560490150</a></li></ol>

Herb - Amla

<figure class="table"><table><tbody><tr><td>Having an alkaline environment in the body helps smooth functioning of the various systems keeping diseases at bay.According to ayurveda, alkaline environment pacifies all the doshas.Satvik food, pranayam, proper hydration, correct meal timings help the body to maintain that acid-alkali balance</td><td>Alkaline foods&nbsp;- fresh salads, seasonal fruits, citrus, super foods, dairy, mineral water, herbal tea.Acidic foods&nbsp;- meat and poultry, canned, processed and ready to eat products, fried foods produce an acid environment.Litmus test&nbsp;- A simple home test of urine/saliva helps to determine whether your body is acidic or alkaline.</td></tr></tbody></table></figure> Alkaline diet is the basis of health and longevity. We are today exposed to multiple stressors, making our bodies more acidic than it has ever been before → increased stress, polluted air and water, food with chemicals and preservatives, packaged food depleted of natural antioxidants, etc.Body has a natural mechanism to stay alkaline but once the buffer of alkaline ions are depleted from the body it starts to leach calcium out of soft tissues to make blood alkaline. It further depletes magnesium which leads to heart disease and muscles, joints and calf pains. Acid alkali balance is at the root of almost all physical diseases.<figure class="image"><img src="https://lh4.googleusercontent.com/VxndZdj_2qHfzg9YEnw-K9CnHQYIbgUmURMtwpKtSZ25DQbJKo-XlxP8E_7cqpPF6dEvmIrF2NYDadE3WqAW-ZWnViA7T1-xn9XMFIGpHOWjAnwhEsCV3Qttljm_DNycI30Mffp1"><figcaption>Alkaline foods</figcaption></figure><h4>Importance of Alkaline</h4><ul><li>One needs to maintain alkaline body (PH value between 7.35 – 7.45) for proper functioning of body’s processes.</li><li>Important for strength and immunity, e.g. cancer cells thrive in the acidic environment.</li><li>An acidic diet aggravates vata and pitta. Alkaline foods pacify all the three doshas</li><li>All alkaline foods are light in digestion and their effect is soothing or cooling on the body.</li><li>Alkaline diets lead to healthier skin. Premature wrinkles, lines, freckles and dryness are the signs of an acidic body.</li></ul><h4>What supports Alkaline Environment</h4><ul><li>All meats, intoxicants, condiments, processed and canned foods are very acidic while all herbs, spices and most vegetables are alkaline.</li><li>A diet made up of 80% fresh vegetable and juices, whole grains, legumes, millets, seeds, nuts and fruits. 20% from cooked foods &amp; beans will help put the body into an alkaline environment.</li><li>Super foods like lime, apple cider vinegar, onion, ginger, garlic, turmeric, cold pressed virgin coconut oil, moringa leaves are highly alkaline</li><li>Eating raw vegetables is also beneficial. Include vegetable juices as it helps in providing live enzymes to build healthy cells.</li><li>Reducing or avoiding meat intake, use fish and lean chicken if you have to. Cutting down on red meats like beef and pork, since the proteins there are harder to digest and slow down toxin elimination.</li><li>Avoid drinks loaded with caffeine like black/milk tea, coffee, chocolate, etc. Switch over to green or herbal or chamomile tea.</li><li>Reheating of the food (e.g in a microwave) can make the food acidic in nature.</li><li>Giving proper gap between meals, recommended 3.5 to 4 hours or at least till the previously eaten meal has been digested. Eating slowly, properly chewing the food helps keep it alkaline.</li><li>Taking optimal water intake, minimum 5-6 glasses of water a day. Water can be made alkaline with lime and cucumber or other herbal infusions.</li></ul><h4>Ayurvedic Perspective</h4>The sage physicians of Ayurveda didn't call acidity and alkalinity pH, they called it vipaka (the effect of the food -- final stages of digestion). Ayurveda greatly emphasises the consumption of alkaline food; according to it, madhura or kshara vipaka (alkaline effect) bestows the finest health on a person.<ul><li>Ayurveda considers all dairy products generated from cow’s milk (Indian A2 cow) to be alkaline.</li><li>Avocados and coconuts are very alkaline, as are rock salt, sprouted beans and vegetables like spinach, cucumber and broccoli.</li><li>All citrus fruits are acidic before ingestion but the act alkaline on the body during and after ingestion</li><li>Indian gooseberry (amlaki or amla) is a very alkaline food. It pacifies vata, pitta and kapha. It is sour but leaves a sweet, honey like aftertaste.</li></ul><h4>Simple tests to find whether our body is acidic or alkaline</h4>There are few simple ways to test whether your body is acidic or alkaline. These tests are done using a pH strip and at the comfort of your home.<figure class="image"><img src="https://lh4.googleusercontent.com/HQdu6xo38LsSQ9ALEcZBw0tBxkA_yCbMtSiHBQFRLhRh-49C5iouxH8ZhcLEyzki0eAgEzlcSkwlT0kUVNgfEld8rGoDddHBA03maDC1Te2N78pK0FlCH2Xgq5bY59RvAryUrNaT"><figcaption>How to test your pH levels</figcaption></figure>The pH strips are easily available at any pharmacy store. Urine and saliva samples are used to check whether your body is acidic or alkaline in nature.<ul><li>Urine sample - taking the urine sample first thing in the morning as soon as you wake up provides a good result. Just dip the litmus paper into it and observe the colour change. Compare the colour change with the colour scale provided with the litmus paper.</li><li>Saliva - Again collecting the freshly produced saliva in the morning before brushing/eating or drinking anything gives a pretty accurate result.</li></ul><h4>How to read the result</h4><figure class="image"><img src="https://lh6.googleusercontent.com/63WHUTPQnadTUsp6eF-UnOluOyP9EGYTr0eqmwRQT1oe-EUVtvErUVf8HPimxaQE8DWzeK2dxSksKwLGQvhWjvft2IK_GPmSdF56J9LxUzaLER-nqmgjWRqGP7peqSGCYFeu01Wd"></figure>&nbsp;If creating an alkaline environment can keep the diseases away then the simple lifestyle changes given above can be incorporated easily. It makes more sense to prevent the diseases rather than treating them. Prevention is better than cure!

Alkaline diet and its benefits

<figure class="table"><table><tbody><tr><td>What is the adequate intake of water, what is the right quantity?How do we know that we are taking in adequate quantity of water?Warm water or cold water is good for our health, what is the best way to drink water, which is the best time to drink water?Is plain water beneficial or detox water?All the questions and more have been answered in this article</td><td><ul><li>Around 8 glasses of water is enough for our body, this is over and above the water added by food and nutrients.</li><li>The best way to find the adequacy is to allow the thirst mechanism to guide you and also check the colour and output of urine.</li><li>The temperature of drinking water is seasonal, ayurveda believes, warm water helps to ignite the digestive fire and is more acceptable to the body.</li><li>The best time to drink water is during meals since water helps the food to digest, drinking before food causes weight loss and post meal water can cause obesity.</li><li>Plain water is the best when it comes to getting the maximum benefit, however those who do not like the taste of plain water can infuse it with lemon and other flavors, Fruit infused water does not contribute significantly to nutrition, it just makes plain water more tempting to drink,</li></ul></td></tr></tbody></table></figure><h4>&nbsp;</h4><h4>How much water should we drink?</h4>The intake of water depends on various factors like gender, age, environment and level of activity. It has been recommended to drink around 2-3 litres of water in a day for a healthy individual.The requirement increases in the following situations/conditions1:<ol><li>Exercising&nbsp;for a long duration and in a hot and humid climate increases the need to consume more water.</li><li>For people at higher altitudes, low level of oxygen causes more rapid breathing leading to loss of water through respiration increasing the need.</li><li>For a person suffering from diarrhoea, vomiting or high fever, there is always a risk of dehydration and hence would require to consume more water to replace the loss.</li><li>Irrespective of age, people should drink more water especially during summer&nbsp;as compared to other seasons.</li></ol><h4>&nbsp;</h4><h4>How do you know whether you have adequate water intake</h4>The best way to determine if you are having adequate quantity of water2&nbsp;or not is by observing the colour of urine. If you get clear coloured urine and in sufficient quantity, the intake is sufficient. However dark coloured urine suggests concentrated urine and requires you to up your intake of water.Other tests include1:<ul><li>Armpit test:&nbsp;The armpit should always be wet, if dry indicated significant dehydration.</li><li>Urine output measure:&nbsp;One must pass urine once in eight hours. If not consult your doctor.</li></ul>All patients with heart, kidney and liver disorders should talk to their doctor about the fluid and salt intake measures.<h3>&nbsp;</h3><h3>Temperature and time of drinking water</h3><figure class="image"><img src="https://lh4.googleusercontent.com/2iT5aJF5fiXw9tTyyUwjWuj__HY-Qbibo6if8Hn4z1jg1AcY_9DueGDsy5rEh7mRTWPc81xjSVnxbtNU6kgx5JLKjqnOVVowWOJCSFRNWr15evkn2qwoEW4l64lDzbirK__G98bz"><figcaption>drinking water</figcaption></figure>There has been innumerable suggestions/advises on the media on when to drink water, whether to drink hot or cold water, but very little research has actually been done on this subject.However, one thing is clear and has been advocated by the doctors everywhere, is, that one must be mindful when it comes to eating food or even drinking water.When the water level goes down in our body, we automatically feel the thirst and the need to replenish our body. The thirst mechanism is the one which ensures that a person does not get dehydrated.A study was done on rats15, to check when is the maximum need to drink water. For this purpose, the rats were given water and food in separate bowls. They were then observed. It was found that the rats drank maximum water during their meals which was contributed to the dry food given to them. This shows that eating food which has very less water content triggers the thirst mechanism.Water taken during meals help the food to digest and absorb the nutrients like B vitamins which are water soluble.<figure class="table"><table><tbody><tr><td>Which means, a person who drinks water during meals will have a well balanced body. Drinking water before meals leads to weight loss whereas drinking water after meals can lead to obesity.Ayurveda advises drinking water during meals which helps to aid in digestion and absorption.</td></tr></tbody></table></figure><h4>&nbsp;</h4><h4>Temperature of drinking water</h4>It is advisable to drink a glass of warm water as soon as you wake up in an empty stomach. According to ayurveda, warm water increases the agni (digestive strength) and reduces kapha and Vata dosha. It cleanses the digestive system and the urinary bladder by removing the toxinsAfter a period of rest (sleep) and 7-8 hours of fasting, drinking a glass of warm water helps the digestive system to get ready for digesting the food.Also the preference of drinking hot and cold water would be more seasonal. In winter, our body prefers warm water and fluids like soups and so on. Likewise in summer, cold water quenches the thirst and also preference for &nbsp;fluids like buttermilk, coconut water, juices increases.Ayurveda advises drinking of cold water for people suffering from exhaustion, vomiting, dizziness, fainting, heat stroke and other pitta dominant conditions.Warm water is generally advised for people with cold and cough, low digestive strength, to relieve flatulence, hiccups, fever and other conditions with aggravated Vata.Hence there are benefits to drinking both warm and cold water depending on the constitution of a person, season and also the underlying medical condition.<blockquote>Quantity&nbsp;of drinking water - 8 glasses or close to 2 litres (increase according to physical activity and season)Temperature&nbsp;of drinking water - warmTime of drinking water - throughout the day when thirsty and during meals, avoid immediately before and after meals.Type&nbsp;of drinking water - mostly plain water, herbs can be added to help in certain conditions like cold, cough, indigestion and so on.</blockquote><h4>&nbsp;</h4><h4>Fruit infused water/Detox water/Super water</h4><figure class="image"><img src="https://lh6.googleusercontent.com/cZQCqfD2rA5ZlHubjLS9u2373HIlSFfCX_5MrvK0EcxT_gxHygah9jQqFdRFvvq6GEn0f8ytYNKKPHgDci4BgePeWtA0h_DypB16hmFgOaShXoJAWa4t04FhmLGcLVz2TawFHN3D"><figcaption>Fruit infused water</figcaption></figure>Give it any name, detox water is the water in which slices of fruits/vegetables or herbs are added to make it more healthy. &nbsp;It can be slices of cucumber or lemon added to a jug of water or slices of oranges or apples. This way of drinking water has been gaining a lot of popularity for its so- called health benefits like removing toxins from the body, aiding in digestion, alkalising the body, help in losing weight and so on.According to Dr. Arturo Olivera7, a gastroenterologist at Advocate Illinois Masonic Medical Centerin Chicago, the health benefits attributed to detox water can largely be attributed to the water itself. “Although drinking infused water has some benefits and may seem more fun and appealing, the act of drinking water itself is what provides the greatest benefits,” says Dr. Olivera.Since there is no available research to support the benefit of drinking detox water and neither is there any harm in doing so, one can opt for a detox water to help increase the water intake. Since it is low in calories and gives some amount of flavor to the plain water, it would be helpful especially to those individuals who find drinking plain water boring. Plus it is a better option than drinking beverages laden with lots of sugar and artificial colours and flavours.<h4>&nbsp;</h4><h4>Ayurvedic perspective to herb infused water</h4><figure class="image image-style-align-left"><img src="https://lh4.googleusercontent.com/DplIzeabn64L_De-U9Z0EHlI5SAi_mS4zAOJZtL3P5Jgm0-zkSdc_kRBVfssXSJXYlRod407Qz8TF831JPUqopGshK8zyLdF_c1IJ3ykptIJZ1eZ632X2lFtYL2OSVLWrnyzaHOL"><figcaption>Herb infused water</figcaption></figure>In ayurveda, herb infused water is very commonly used as a medicine. In ayurveda, anupana is the liquid which is given along with medicine and to enhance the effect with the medicine.Water is considered to be the best anupana. Water is the best medium to push the medicinal value of plants in the body.Certain examples of herb infused water used for different conditions are -<ul><li>Tulsi leaves extract + water - used for treating cough and cold</li><li>Coriander and cumin cold infusion - coriander and cumin seeds added to cold water, kept overnight and filtered, is useful in treating burning sensation and acidity. Cold infusions is used generally for pitta disorders.</li><li>Hot infusion of herbs - ginger, pepper,long pepper, long pepper root, Piper Cubeba, Leadwort – to treat digestive problems, carminative. Hot infusions are beneficial for Kapha and Vata disorders.</li></ul>&nbsp;<hr>References1 <a href="https://www.google.com/url?q=http://medind.nic.in/iaa/t12/i5/iaat12i5p609.pdf&amp;sa=D&amp;ust=1553841083493000">http://medind.nic.in/iaa/t12/i5/iaat12i5p609.pdf</a>2 &nbsp;<a href="https://www.google.com/url?q=https://www.tandfonline.com/doi/abs/10.1080/00913847.1992.11947519&amp;sa=D&amp;ust=1553841083494000">https://www.tandfonline.com/doi/abs/10.1080/00913847.1992.11947519</a>7 <a href="https://www.google.com/url?q=https://www.ahchealthenews.com/2016/07/28/detox-water-healthier-regular-water/&amp;sa=D&amp;ust=1553841083494000">https://www.ahchealthenews.com/2016/07/28/detox-water-healthier-regular-water/</a>15 <a href="https://www.google.com/url?q=https://www.physiology.org/doi/full/10.1152/ajpregu.00175.2004&amp;sa=D&amp;ust=1553841083494000">https://www.physiology.org/doi/full/10.1152/ajpregu.00175.2004</a>

The What, When and How much of drinking water

<figure class="table"><table><tbody><tr><td>A good bath can make you feel fresh and energetic the whole day.The temperature of the water, herbs added to the water all make a difference in giving you that comfort feeling.Balneotherapy has been in use in various spas and clinics. This therapy utilises herbs and minerals added to the bathing water to soothe the muscles or to help in certain skin conditions.In ayurveda, there is a similar concept called Avagaha sweda, where a patient is massaged with herbal oil and allowed to immerse in a warm tub of water containing herbs.</td><td><ul><li>Both hot and cold water bath can have its benefits depending on the season, a person’s constitution, age and the health condition.</li><li>It is generally recommended not to have a bath more than two times a day. A warm bath before going to bed is usually recommended for people who have difficulty falling asleep. Otherwise bath in the morning is the ideal thing to do.</li><li>Mineral water bath or balneotherapy or Avagaha sweda is very commonly used to treat stress, some skin diseases and pain like arthritis.</li><li>We can add herbs to our bathing water at home and get soothing baths. Adding essential oils like chamomile and lavender helps to de-stress. While neem leaves are antibacterial in nature helping manage with some skin eczema</li></ul></td></tr></tbody></table></figure><h3>&nbsp;</h3><h3>Water for bath</h3>Nothing like a good bath to rejuvenate yourself, feeling fresh and energetic the whole day. However what temperature of water is best suited to your constitution, how often you should take a bath and many such tips would be shared in this article.According to ayurveda, in general, warm water for the body and cold water is advised for head and face. Using hot water on the head and face reduces the strength of hair and eyes. However the choice of the temperature of water depends on the age, constitution, type of health issues, season and so on.<figure class="image"><img src="https://lh5.googleusercontent.com/W4oCra0X281mWAVKTzaWjexuX-GLSNiqOYAgM-wOcXrFj4K83qIfU2jPWcdwOtOYG6r0VoyiDibTU3KFuyy9OAR-gTUpyFtZzUKqqPf9giQQg6xJ_ZrZ8trK7m2byISjJAXMGnRY"><figcaption>Benefits of hot and cold shower</figcaption></figure><h4>Some do’s and dont’s of having bath</h4>Do’s<ul><li>Use warm water to take bath in winter and cold water is preferred during summer.</li><li>Use cold water for hair and to wash face</li><li>According to ayurveda, teenagers are advised the use of cold water bath in the morning to help them ward off the laziness and keep them active throughout the day.</li><li>Cold water bath is advised after a workout since it acts like an ice pack and help the body to heal the damaged tissues and reduces the soreness in the muscles.</li><li>Warm water is advised for children and pregnant women where the temperature of the water does not exceed 37 degree celsius.</li><li>Warm water bath is also useful for those who have sleep disturbances or insomnia. Few essential oil added to the warm water help to soothe the nerves and relaxes the mind.</li><li>Bath no more than two times a day.</li></ul>Dont’s<ul><li>Extremely hot or extremely cold water is not advised for any condition. The international Plumbing Code regulates the maximum hot water temperature at shower and tub faucets to 120 F. any temperature above 102 degrees Fahrenheit (39 degrees Celsius), can affect a person's health if they stay in the bathtub for too long.</li><li>Avoid using very hot water even during winter season since it can remove the natural oil present on the skin making it more dry. Warm water is best suited along with an oil massage during winter.</li><li>Avoid very hot water for pregnant women and children.</li><li>Avoid bathing 3-4 times a day since it can remove the good bacteria present on the skin, can cause an imbalance of the pH of the skin, remove the natural oil from the skin and can lead to various skin infections or eczema. It can worsen the already present eczema/dermatitis.</li><li>Hot or cold water is also not advised for epileptic patients, luke warm water is the preferred option.</li><li>Avoid cold bath if you have respiratory problems like cold and cough, joint pain, arthritis or allergies.</li></ul>Contraindications for taking bathAccording to ayurveda, bathing is not recommended in people suffering from facial paralysis (as per the doctor’s advice), disease of eyes, mouth, ears, flatulence, sinusitis, indigestion, diarrhoea and immediately after food intake.<h3>&nbsp;</h3><h3>Balneotherapy (Mineral Spring Bath)</h3>Bathing in water containing essential salts have been very widely used as a treatment to manage pain, stress and other disease condition. This type of bath has been termed as balneotherapy.One of the best examples of balneotherapy is the Dead Sea. It is a salt lake situated in the middle east whose main tributaries is Jordan River. It has a very high content of minerals and have been found to be around 9.5 times more saltier than sea.This high mineral content of the dead sea has been used to treat a number of diseases including rheumatoid/osteoarthritis16, psoriatic arthritis17&nbsp;and management of low back pain.Benefits<figure class="image"><img src="https://lh5.googleusercontent.com/mAPAdmUS7TMr1n-lLm7t0_LIt4kwYSMv3DKapjx35B5RpwgbhjZyAptYqoMlBY7InZJagaeWDdDR6nyuPtE5R_4CYVsKv_ROUM6xajQIMJCYwTmSz_Vin9bJnp0uFYITGdWY8kds"><figcaption>Benefits of Balneotherapy</figcaption></figure>Balneotherapy also known as spa therapy is usually practised in various health spas mainly as a treatment to manage pain, relax the muscles and alleviate the symptoms.Balneotherapy is thought to promote healing by increasing circulation, encouraging detox and easing stress. In addition, the minerals found in hot springs (such as sulfur and magnesium) are said to fight off illness by nourishing the organs and stimulating the immune system.<h4>Ayurvedic Perspective</h4>In ayurveda, a treatment similar to balneotherapy is Avagaha sweda18. Avagaha means dipping or immersing while swedaha means sudation, steaming or sweating. This is the type of treatment where in a patient is massaged with herbal oil and is told to lie down in a tub of water containing medicinal decoctions and other fluids.This treatment is used to manage sciatica pain, low back pain, for treating kidney stones, osteoarthritis, painful vata conditions. Such treatments are followed on the advice of an ayurvedic practitioner since it is based on a person’s prakruti, dosha and the disease.<h4>Simple herbal infusions at home</h4>Certain herbs added to our bathing water can help in managing insomnia, skin infections and so on. Few examples are given below.<ul><li>Adding neem leaves in the warm water and allowing it to soak for 10-15 minutes before having a bath helps to manage infections like chicken pox, bacterial or fungal skin infection etc.</li><li>For women who are suffering from vaginal infection, triphala added into the bathing water and washing the affected area with it helps to relieve the symptoms and destroy the bacteria/yeast causing infection.</li><li>Oil from herbs like chamomile or lavender added to warm water and taken a bath before going to bed helps in inducing sleep by calming the nerves and relaxing the muscles.</li></ul>&nbsp;<hr>References16 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/19432036&amp;sa=D&amp;ust=1553839202696000">https://www.ncbi.nlm.nih.gov/pubmed/19432036</a>17 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/11344827&amp;sa=D&amp;ust=1553839202697000">https://www.ncbi.nlm.nih.gov/pubmed/11344827</a>18 <a href="https://www.google.com/url?q=https://easyayurveda.com/2018/06/20/avagaha-sweda/&amp;sa=D&amp;ust=1553839202698000">https://easyayurveda.com/2018/06/20/avagaha-sweda/</a>

Water for rejuvenation

<figure class="table"><table><tbody><tr><td>Dehydration and over hydration are the two extremes of drinking water, both of which causes a lot of harm to the body if not managed properly.Both conditions can be prevented by mindfulness and by taking timely interventions</td><td>Dehydration&nbsp;is caused when the body loses more water than the intake. Dehydration is very common in hot weather especially in athletes, children and elderly population and those with diarrhoea/dysentery.It is characterised by fatigue, drowsiness, low urine output and can be fatal. ORS and proper hydration with fluids help to manage dehydrationOver hydration is not very common, however it is mostly seen in athletes who tend to take in more water to prevent dehydration.It is characterised by confusion, vomiting, dizziness, cramps.The problem is rectified by suitable diuretics and drinking water only when thirsty.</td></tr></tbody></table></figure><h2>Dehydration</h2>Dehydration means your body loses more fluid than it takes. Dehydration can be mild, moderate or severe depending on the amount of water lost from the body.Severe dehydration can be fatal if not treated at the earliest. Since most of the body’s function depends on the water, even a mild dehydration affects these function19&nbsp;giving symptoms like fatigue, dizziness, dry mouth, excessive thirst and so on.<h4>Causes</h4>There can be a number of causes leading to dehydration -<ul><li>Fever - long duration fever</li><li>Diarrhoea</li><li>Vomiting</li><li>Excessive sweating - either due to a strenuous exercise/work in a hot climate, exposed to sun for a long period of time without rehydrating yourself sufficiently.</li></ul><h4>Who are prone to dehydration</h4><ul><li>Children and elderly</li><li>Athletes especially marathoners if they don't rehydrate&nbsp;themselves sufficiently</li><li>Diabetics</li><li>Being in the sun for too long</li><li>Those who are on medications that increase urination (diuretics)</li></ul><h4>Symptoms</h4>Mild to moderate dehydration can lead to -<ul><li>Dryness of mouth and dry/cracked lips</li><li>Decrease in urination</li><li>Headache</li><li>Thirst</li><li>Muscle cramps</li><li>Dark coloured urine</li></ul>Severe dehydration can result in -<ul><li>Dry skin</li><li>Heavy and rapid breathing</li><li>Dizziness or drowsiness</li><li>Confusion or irritability</li><li>Fainting</li><li>Rapid heart beat</li></ul>Dehydration in children and elderly should be taken special care since they don't show typical symptoms of mild dehydration and the condition can become severe in a matter of time.In elderly,&nbsp;the thirst response gets blunted with age and secondly, there is also a decline in kidney function in some elderly people, making them more susceptible to dehydration. The symptoms would be somewhat similar to those observed in adults and the management involves keeping them well hydrated with fluids.In children, it is required to take them to a hospital nearby if they display symptoms20&nbsp;as -<ul><li>seem drowsy and irritable</li><li>breathe fast</li><li>have few or no tears when they cry</li><li>have a soft spot on their head that sinks inwards (sunken fontanelle)</li><li>have a dry mouth</li><li>have dark coloured urine</li><li>have cold and blotchy-looking hands and feet</li><li>Dry diapers for more than three hours</li></ul><h4>Treatment of dehydration</h4>Mild to moderate dehydration can be treated at home using an oral re-hydration solution (ORS). It is prepared by mixing 6 tsp of sugar + ½ tsp of salt added to 1 litre of boiled and cooled water. &nbsp;More details regarding ORS can be found at the <a href="https://www.google.com/url?q=http://siteresources.worldbank.org/INTHSDEP/Resources/1148855-1430226362890/Oral_Rehydration_Solutions.pdf&amp;sa=D&amp;ust=1553837655976000">WHO guidelines</a>&nbsp;for treating dehydration.<blockquote>Dehydration symptoms - thirst, headache, decrease in urination, dark coloured urine, dizziness, dry mouth and cracked lipsORS to manage dehydration - It is prepared by mixing 6 tsp of sugar + ½ tsp of salt added to 1 litre of boiled and cooled water.</blockquote><h4>Do’s and don'ts of managing dehydration</h4>Do’s<ul><li>Administer ORS (either prepared at home or use of ready made sachets).</li><li>If there is vomiting or diarrhoea, give the same amount lost by the body. If 1 cup of water is lost during vomiting, replace with the same amount orally.</li><li>Antiemetic (medicines that stop vomiting) can be given on the advice of a general physician if vomiting is present</li><li>If oral intake is not possible due to some reason, it is better to get admitted in the hospital in cases of chronic dehydration.</li><li>Once the urinary output comes to normalcy, include fruits rich in potassium like bananas, musk melon to balance the electrolytes. Cereals like rice ganji with buttermilk (thick rice gruel diluted with buttermilk) can be given as a probiotic and also for energy.</li><li>For infants, breastfeeding should be continued with small sips of boiled and cooled water in between</li><li>For older children, they should be encouraged to drink the ORS and their urinary output should be monitored. Every loss should be replaced with an equal amount of fluid till the urine output becomes normal with light coloured urine.</li></ul>Don’ts<ul><li>Avoid any fizzy drinks or juices or any drinks with high sugar content. Sugar can worsen the existing diarrhoea aggravating the condition.</li><li>Avoid taking tea or coffee till the body’s hydration levels comes to normal. Buttermilk with a pinch of salt is a much better option for mild case of dehydration.</li><li>Avoid taking solid food or fatty foods which are difficult to digest and which requires more water to digest especially when one is dehydrated.</li><li>Avoid going out for some time till the body is rehydrated, take ample rest and allow the body to gain its equilibrium.</li></ul><h4>Prevention</h4>Here are some tips to prevent dehydration -<ul><li>Drinking 8-10 glasses of water daily takes care of the fluid requirement of the body</li><li>Make a habit of including fruits and vegetables with high moisture content daily in the diet. You can include watermelon, muskmelon, oranges, sweet lime, grapefruit, cucumber, tomatoes, tender coconut water. These not only add to the water content but they also contain salts like sodium and potassium which can keep the electrolytes in balance.</li><li>While travelling, always carry a bottle of water to quench the thirst.</li><li>During hot climate, wear cotton clothes since cotton is a porous material and allows for air to pass through keeping the body cool.</li><li>During summer, avoid any strenuous activity outdoors. Always rehydrate yourself with plain water (avoid cold water or juices directly from the fridge) once you get back after an outdoor activity.</li><li>During summer time, reduce the intake of caffeinated beverages and alcohol since they have a dehydrating effect on the body. The best option to go for is the buttermilk with little salt and spices like cumin, ginger and pepper or a simple lemonade with salt and sugar.</li><li>Children and elderly should be given a bottle of water and their intake should be monitored.</li></ul><h2>&nbsp;</h2><h2>Overhydration</h2>Overhydration also called water intoxication is very rare and happens when you drink excess water than your kidneys can excrete.<figure class="image image-style-align-left"><img src="https://lh3.googleusercontent.com/RE5iH1pCHPiFMcHXk8u2M5NOljLn_VHiElFJ9Nf9vXgnbaj6sBK-TctAvqRdPGFInax5desvaFkaqBH62XOJgt2u-ufk3-RKjYBmr1mNety9e_2RTnIGOs9drLnFROOgd65VSMfZ"><figcaption>Cases of overhydration</figcaption></figure>Overhydration can result due to the following -<ul><li>Over consumption&nbsp;- drinking more water in a short period of time where the kidneys are not able to eliminate such large quantity. Very commonly seen in athletes involved in long duration workout and endurance training. Since they lose a lot of water during their exercise, they may take in more water than the body can eliminate leading to intoxication.</li></ul>This condition is also seen in some psychiatric patients where water intoxication is self induced.<ul><li>Over Retention&nbsp;- when your body is not able to eliminate water due to some medical condition. This is commonly seen in people with congestive heart failure, kidney disease, uncontrolled diabetes, liver disorder, those on non steroidal anti inflammatory drugs.</li></ul>&nbsp;Over hydration leads to a condition called hypo-natremia (low sodium levels) in the body which can affect the brain and can even be fatal if proper course of treatment is not given in time.<blockquote>Prevent over hydration by drinking water when thirsty. Gulping down litres of water just because it is good for health is not advisable and can be even fatal.</blockquote><h4>Symptoms</h4>Include nausea, vomiting and headache, mental disorientation and confusion can also occur.In severe cases, symptoms can range from fatigue, muscle cramps, loss of appetite to seizures and coma.<h4>Management and prevention</h4>Treatment depends on the severity of the condition and the cause. Treatments may include:<ul><li>cutting back on your fluid intake</li><li>treating the condition that caused the overhydration</li><li>stopping any medications causing the problem</li><li>May require hospitalisation and fluid transfusion to correct electrolyte imbalance.</li></ul>Prevention<ul><li>For athletes, weighing themselves before and after the training, helps to decide the amount of water to be ingested. It is recommended to drink 500ml of water for every 1-1.5kg loss of weight.</li><li>For normal individuals, let thirst be the indicator of fluid intake. If you feel thirsty, drink water.</li><li>Those with medical conditions should check with their doctor regarding the fluid intake and also if they have excessive thirst.</li></ul>In a nutshell, both under dehydration and overhydration are dangerous conditions and the best way to avoid both these conditions is to be mindful while drinking water. Let thirst decide the amount of water that you need to take. Secondly, those with any underlying medical condition should get themselves evaluated periodically.<hr>References19 <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF">mild-dehydration-impairs-cognitive-performance-and-mood-of-men</a>20 <a href="https://www.google.com/url?q=https://www.nhs.uk/conditions/dehydration/&amp;sa=D&amp;ust=1553837655982000">https://www.nhs.uk/conditions/dehydration/</a>&nbsp;

The extremes of hydration

<figure class="table"><table><tbody><tr><td>Pure water is the world’s first and foremost medicine.Water is required for various bodily functions to keep our organs and metabolism going smoothly.There ways by which our body maintains an equilibrium with the intake and loss of water.The amount of water lost needs to be replaced with the equal intake of water to help continue all the important functions in the body.Not only the metabolic functions, water has been known to aid in various other processes.</td><td><ul><li>Water helps in digestion, absorption and elimination of toxins from our body.</li><li>Water that we drink, water content of the food, breaking down of nutrients contributes to the total water intake while the water is lost through urine, sweat, faeces and respiration.</li><li>Proper hydration improves cognitive function and physical endurance, helps to lose weight and prevent diseases.</li></ul></td></tr></tbody></table></figure>&nbsp;Water is an essential element of our life. 70% of the human body is composed of water and is required in all the biochemical and physiological process in our body.<figure class="image"><img src="https://lh3.googleusercontent.com/0y_MsupHEcbyarnDrhctMJE2nU1OJdW6FsBDvxSfUCNbJnxKFgxO_33wevYWDIeTubibPkn3x7MbEa_IDVl3FuVig8pp3NxlqBxEI9DdBof0IKBaO-PSmXhzqe7I4Ffa1qbPU1BH"><figcaption>proverb on water</figcaption></figure>Even though a lot of emphasis has been placed on the sufficient intake of water from the earlier times, there still seem to be some neglect and a bit of ignorance with respect to the quantity of water to be consumed.Too much of information on the media has distorted many facts and has led to the confusion in the correct approach to drink water. In this article we will be discussing on the function of water in our body, best way to drink water, the right quantity and the right time to drink water.<h4>&nbsp;</h4><h4>What role does water has in our body?</h4><figure class="image"><img src="https://lh6.googleusercontent.com/duQydt7hcrJbLsCezElGAjtw-FY_nycX9JNSVKFUW_gI--L7l0gbUyiSvksvW5hmZCNJOUsgTw7OTfHLFPVhXtQAJXcPEkaV5S48X1Kc9cY7jfPjgJiVkMcxjXNZyswFrcdGn9ee"><figcaption>Functions of water&nbsp;</figcaption></figure>Basic constituentWater is present in each and every cell, tissues and compartments acting as a building material. This is apparent from the fact that the water needs are higher during the growth phase of our body.As a solventWater acts as a solvent for various biochemical reactions that take place in our body especially during digestion and breakdown of macronutrients. Many of the vitamins are soluble in water and it helps in the absorption of the nutrients.Acts as a carrierWater helps in the transport of nutrients and wastes to and from the cells respectively. It maintains vascular volume and help in blood circulation. All the major systems like respiratory, digestive, reproductive, nervous, brain, liver, kidney all depend on water for their smooth functioning.ThermoregulationWater has a large heat capacity, which contributes to limiting changes in body temperature in a warm or cold environment. Loss of water through the skin during sweating helps to lower the body temperature, is a good example to show that water aids in thermo regulation.As a lubricant and shock absorberWater along with other constituents act as a lubricant for the joints, is a constituent of saliva which aids in digestion. By maintaining the cellular shape, water also acts as a shock absorber during walking or running. This function is important for the brain and spinal cord, and is particularly important for the fetus, who is protected by a water cushion.<h4>&nbsp;</h4><h4>Sources of water intake</h4>We get water through various sources like -<ul><li>Food - which constitutes 25-30% daily water intake. This is however variable due to dietary habits</li><li>Metabolic water&nbsp;- water which comes from breakdown of nutrients or rather water released on oxidation of food like 100g of starch gives 60ml of water, 100g of protein gives 40 ml and 100g of fat gives 107 ml of water. These sources contribute only 10% of the total water input.</li><li>As liquid water&nbsp;- consumption of 1-2 liters of water again depending on the climate, activity level, age, habit. This intake is usually governed by the thirst mechanism.</li></ul><h4>&nbsp;</h4><h4>How is water lost from the body?</h4>There are various ways by which we lose water from the body.<ol><li>Loss of water from skin and during breathing, also called transpiration. This loss is influenced by temperature and humidity.</li><li>Loss of water through sweat. This loss can be as minimal as 200 ml in a cool climate to as high as 4 litres in a hot environment.</li><li>Loss of water through faeces, which is minimal - 100 to 200 ml but this loss can increase upto 5 litres during diarrhoea or dysentery.</li><li>Loss of water in urine&nbsp;which is the major route of excretion. It averages from 1-2 litres per day in an adult.</li></ol><figure class="image"><img src="https://lh3.googleusercontent.com/pJArrgsM67rPAM5qdci-2HXQn9nabZPlCs7vZdB0hGEorPmXuCdrauZsmX0OvYpG7X2-KjrKRrl8CSbMYkcpg7UrL1KsR28SpHvSMR_6tmffbPM4cTedu2AXdr4pvqYdqesuST2U"></figure><h3>&nbsp;</h3><h3>Why is sufficient hydration necessary?</h3>Research shows multiple health benefits of consuming sufficient quantity of water.<ul><li>Helps to lose weight</li></ul>Studies3&nbsp;have found that drinking water before a meal help to reduce the intake of food and consequently reduce the amount of energy uptake. This is believed to prevent obesity and help to reduce weight in obese people.One study5&nbsp;showed that dieters who drank 17 ounces (500 ml) of water before each meal lost 44% more weight over 12 weeks, compared to those who didn’t.<ul><li>Improve energy levels and brain function</li></ul>It has been observed that if you don't stay hydrated throughout the day, your energy levels come down and the brain function also suffer. This has been supported by various studies, One study in women showed that a fluid loss of 1.36% after exercise impaired mood and concentration and increased the frequency of headaches4.<ul><li>Effect on the physical activity</li></ul>Physical activity results in increased water requirement. Mild dehydration can negatively impact the physical performance. Hence for people involving in high intensity work out or athletes should keep themselves well hydrated.<ul><li>Help in preventing health problems</li></ul>Drinking sufficient quantity of water helps to keep numerous health issues at bay. Proper hydration prevents constipation by helping to digest the food and makes it easier for the elimination. Water also removes the toxins from the body by flushing it through urine and thereby preventing kidney stones.Studies also suggest that sufficient hydration to the skin aids in wound healing.6&nbsp;The discovery that a moist environment actively supports the healing response when compared with a dry environment highlights the importance of water and good hydration levels for optimal healing.<ul><li>Best anti-aging remedy</li></ul>Sufficient hydration preserves the elasticity of the skin and thereby prevent wrinkles at an early age.<hr>References3 <a href="https://www.google.com/url?q=https://doi.org/10.1111/j.1753-4887.2010.00311.x&amp;sa=D&amp;ust=1553759145264000">https://doi.org/10.1111/j.1753-4887.2010.00311.x</a>4 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/22190027&amp;sa=D&amp;ust=1553759145264000">https://www.ncbi.nlm.nih.gov/pubmed/22190027</a>5 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/19661958&amp;sa=D&amp;ust=1553759145265000">https://www.ncbi.nlm.nih.gov/pubmed/19661958</a>6 J Wound Care. 2016 Mar;25(3):122, 124-30.

Water for sustenance and maintenance

<figure class="table"><table><tbody><tr><td>With so many water purifiers available in the market, it gets overwhelming on which one to choose.A good water filter should be able to remove the harmful chemicals and microbes from the water without affecting the pH of the water.Of late with the introduction of RO systems, there has been a surge in health related problems like in-digestion, acidity and so on.But the good news is that the effect of RO water can be &nbsp;reversed by adding some herbs like vetiver to the water and by using earthen pots.</td><td><ul><li>With many minerals dissolved in water, the potability gets affected. Some part of the minerals have to be filtered if the TDS is beyond 500 otherwise high mineral content can get deposited and cause more harm to the body.</li><li>This is where purification systems with reverse osmosis came into being popular. However RO water makes the pH of the water more acidic and the acidic environment in our body gives rise to a number of diseases.</li><li>One way of solving this problem is through the use of earthen pots to store the filtered water. These pots add some minerals and balance the pH of the water.</li><li>Another option is the use of vetiver roots, which provides cooling and add minerals to water negating the RO effect.</li></ul></td></tr></tbody></table></figure><h4>&nbsp;</h4><h4>Potability of water</h4>Total dissolved solids (TDS) is the term used to describe the inorganic salts and small amounts of organic matter present in solution in water. The principal constituents are usually calcium, magnesium, sodium, and potassium cations and carbonate, hydrogen carbonate, chloride, sulphate, and nitrate anions.The presence of dissolved solids in water may affect its taste. The palatability of drinking water has been rated in relation to its TDS level as follows: excellent, less than 300 mg/litre while unacceptable, greater than 1200 mg/litre. Water with extremely low concentrations of TDS (&lt;100) may also be unacceptable because of its flat, insipid taste.<figure class="image"><img src="https://lh3.googleusercontent.com/Y6CLxvH5tjBrcQ9so0OHFndKcxB_4LCarkM8b8hl_dBq6SSQCZmgoIn4f3oXqKDLLrYNtWFBbs9VleI5YBIip4wPNeq0jj6Hg7i79NbrsxrTeQhPSmFFqDXNA0INxBOs5TUte11W"><figcaption>TDS count of water</figcaption></figure>&nbsp;What happens when TDS is high (&gt;500)<ul><li>According to the report given by WHO regarding TDS of drinking water, there are studies reporting that high TDS levels were related to cardiovascular diseases and cancer14.</li><li>Water having TDS more than 500 ppm, results in excessive scaling in water pipes, water heaters, boilers and household appliances which may result in the damage of these appliances.</li></ul>The level of TDS is helpful in selecting the right kind of water purifier for home purposes. The water filter that removes the harmful microorganisms plus ensuring that the TDS of the filtered water is around 150-300 would be the best one to opt for.&nbsp;<h4>Demineralized water or Reverse Osmosis (RO) water</h4>With the increase in the digestive issues, acidity, kidney problems, a number of research has been pointing out the cause to be the disruption in acid-base balance in the body. One of the possible reasons could be the use of RO water or water with TDS less than 10012,13.<figure class="image image-style-align-left"><img src="https://lh6.googleusercontent.com/8exMj-scOIYlzbEasyjB9PrW7prjIzA9Fs-ma8B9Rck1SlYNLAK9eF0FTybZCitmzIOIAPG4Cw8BHNxDqU_Vj_d-qHvQN0ENPUpZd31vqRbvCNtvrXwlNJ2N1OJMXysaS1KfS1aQ"><figcaption>Reverse Osmosis</figcaption></figure>Awareness of the importance of minerals and other beneficial constituents in drinking water has existed for thousands of years, being mentioned in the Vedas of ancient India. In the book Rig Veda, the properties of good drinking water were described as follows: “Sheetham&nbsp;(cold to touch), Sushihi (clean), Sivam&nbsp;(should have nutritive value, requisite minerals and trace elements),&nbsp;Istham&nbsp;(transparent), Vimalam lahu Shadgunam&nbsp;(its acid base balance should be within normal limits)”.Demineralised water&nbsp;is defined as water almost or completely free of dissolved minerals as a result of distillation, deionization, membrane filtration (reverse osmosis or nanofiltration), electrodialysis or other technology. The total dissolved solids (TDS) in such water can vary but TDS could be as low as 1 mg/L.Major minerals present in water is calcium and magnesium, which give hardness to the water amd makes it alkaline. &nbsp;RO process removes upto 99% of these minerals making the water more acidic in nature.<h4>&nbsp;</h4><h4>Consequence of drinking RO water</h4>Since the early 1960's, epidemiological studies in many countries all over the world have reported that water low in calcium and magnesium is associated with increased morbidity and mortality from cardiovascular disease.As per the WHO report “demineralised water (distillate) have unsatisfactory organoleptic properties and it also has a definite adverse influence on the animal and human organism”.<blockquote>Health impact of RO water - loss of essential minerals, does not quench thirst, negative balance with respect to water and mineral metabolism in the body, causes loss of nutrients while cooking, may lead to increase in the risk of metal toxicity</blockquote><h4>&nbsp;</h4><h4>Possible health impact</h4>Water very low in essential minerals will bleach out minerals from anything it comes in contact with.<ul><li>RO treated water does&nbsp;not quench thirst&nbsp;as compared to normal filtered water. This may lead to lower intake of water resulting in various health issues. Naturally occurring minerals in the water (TDS - less than 300) makes it more sweeter and acceptable to human palate than the RO filtered water (TDS less than 100) 13.</li><li>It has been adequately demonstrated that consuming water of low mineral content has a negative effect on homeostasis mechanisms, compromising the mineral and water metabolism in the body. An increase in the urine output leads to an increase in the loss of various minerals like sodium and chlorine from the body leading to an overall negative balance. &nbsp;Symptoms at the very beginning of this condition include tiredness, weakness and headache; more severe symptoms are muscular cramps and impaired heart rate.</li><li>When used for cooking, reverse osmosis water was found to cause substantial losses of all essential elements&nbsp;from food (vegetables, meat, cereals). Such losses may reach up to 60 % for magnesium and calcium.</li><li>Although drinking water may not be a major source of calcium and magnesium in our diet, they may be a significant source since they are available as free ions as compared to those that are bound to different elements in the food. This way they are readily absorbed by the body. Secondly, these minerals may prove to be beneficial especially if the diet itself is lacking in these minerals.</li><li>Calcium and, to a lesser extent, magnesium in water and food are known to have antitoxic activity.&nbsp;They can help prevent the absorption of some toxic elements such as lead and cadmium from the intestine into the blood. Hence demineralisation may increase the risk of exposure to toxic metals from water.</li></ul><h4>&nbsp;</h4><h4>How to negate the effects of RO water</h4>The best option is to go for a normal filter than those with RO where the TDS of the water is within 300 ppm.This way you get a hygienic drinking water with some amount of minerals in it. However if the place where you stay has a TDS of water more than 700 ppm (parts per million) and there is no choice but to use a filter with RO, then following tips can be incorporated to make the water more alkaline and reduce its ill effects on health.<h4>Use of earthen pots&nbsp;</h4>Earthen pots have a number of benefits over using plastic or other metal containers to store water.<figure class="image image-style-align-left"><img src="https://lh3.googleusercontent.com/ZjdQjc0toAxqDMlSk1iPsOsGrUqmDSJN__HRV4lictawZIw3y1flGCT0JjVJEZ11EIHWdAXvQp9ULSX_4Ra9tYJe5bc7MixFLG5qCOuFv5zkdOneLFm-dxgF0E5kwVUbLjcMUN2h"></figure><ul><li>Alkaline in nature&nbsp;- because of its alkaline nature, earthen pots help to maintain/restore the pH balance in the water making it more health friendly.</li><li>Cooling properties - it has natural cooling properties due to its porosity which cools the water and make it more thirst quenching. It also helps to prevent sun stroke in summer if its water is consumed regularly.</li><li>Minerals - it has naturally occurring minerals like calcium, magnesium, manganese, silica &nbsp;and so on which dissolves into the drinking water and contribute to the daily mineral requirement in the diet.</li></ul>&nbsp;<h4>Use of herbs &nbsp;</h4>Vetiver roots10are the best option to put into the drinking water. It has plenty of health benefits like -<figure class="image image-style-align-left"><img src="https://lh4.googleusercontent.com/WKpmQkuFvA7XBbsNOj2IQL0_gZKbDCXp0cxPI2FXQ31ehWHzaMqvfq-4O28XKsVWmBeYY7yZkeAZtEwZ0LqFLTscjG3wwY92jDJilsVkrlGpQi0pk2soOmNL0KS34R9V5rJ7GXZU"><figcaption>Vetiver roots</figcaption></figure><ul><li>Boosts the immune system&nbsp;since it makes the water alkaline and it has high antioxidant properties. Also has a cooling property</li><li>Help to soothe the nerves&nbsp;since it lets out a fine aroma to the drinking water.</li><li>Through its anti-inflammatory&nbsp;properties, it is able to heal wounds and is useful in reducing joint pain and inflammation commonly seen in arthritis.</li><li>Helps to get a clear skin by stimulating new cell growth&nbsp;and healing any kinds of cuts or wounds and marks left by pimples and so on.</li></ul><h4>&nbsp;</h4><h4>&nbsp;</h4><h4>How to use vetiver roots11</h4>Vetiver roots can be added to drinking water. The procedure is outlined below:<ul><li>Take enough vetiver root for a pot of water. Wash the roots once to remove impurities.</li><li>Place vetiver inside the pot. One can also tie up the root bundle, wrap it in a cotton cloth and place it in the pot.</li><li>The vetiver roots are light in weight and hence they float on top.</li><li>Wait for 4 – 5 hours so that the extracts of the root slowly seeps into the water.</li><li>Immerse a glass in the pot and see the water. The water is clear but when you drink it, you can find a distinctly different taste!</li><li>It has a very mild and earthy flavour and will make you feel refreshed.</li></ul>&nbsp;<hr>References10 <a href="http://www.plantsjournal.com/vol1Issue1/Issue_may_2013/6.pdf">http://www.plantsjournal.com/vol1Issue1/Issue_may_2013/6.pdf</a>11 <a href="https://aranyaani.in/resources/ecosystem/vetiver/">https://aranyaani.in/resources/ecosystem/vetiver/</a>12 <a href="http://un.uobasrah.edu.iq/papers/622.pdf">http://un.uobasrah.edu.iq/papers/622.pdf</a>13 <a href="https://www.researchgate.net/profile/Divesh_Srivastava/publication/268278718_Guidance_from_secondary_data_for_remineralization_of_RO_water/links/561e73ef08ae50795afefc4c/Guidance-from-secondary-data-for-remineralization-of-RO-water.pdf">Guidance from secondary data for remineralization of RO water</a>14 <a href="https://www.who.int/water_sanitation_health/dwq/chemicals/tds.pdf">https://www.who.int/water_sanitation_health/dwq/chemicals/tds.pdf</a>

How healthy is your drinking water?

&nbsp;<figure class="image"><img src="https://images.indianexpress.com/2017/09/heart.jpg" alt="Image result for indians heart disease"></figure>Indians and South Asians have a significantly higher risk of dying from cardiovascular diseases(CAD/CHD) at a young age, almost 4 times than Americans and 6 times higher than Chinese. There are several factors aggravating this epidemic:<h4>Poor nutrition</h4>Indian diet besides being high on carbohydrates, is found to be deficient in vitamins and phytonutrients, esp Vitamin B12, B6 and folic acid leading to high [<a href="https://www.google.com/url?q=https://medical-dictionary.thefreedictionary.com/Homosistine&amp;sa=D&amp;ust=1551165734056000">homocysteine</a>] levels and eventually high risk for CAD. A high level of homocysteine is associated with an increased risk for heart attack and stroke, with a magnified risk for those who smoke cigarettes.<figure class="image image-style-align-left"><img src="https://lh5.googleusercontent.com/7SeK-6dicKgnM_1-HFiCZoCUl6iASDXs1hxkVOE2NPLHJe4c5Zqk_Li5zcD9_EfpUJpB-VIM-3_40C65AF5JQRewQlXTF9hbulVPwMW4pyWVVS-Jo4vXmgBjxCnm-zreMzbQsOoN"></figure><h4>Lack of Exercise</h4>Despite the mushrooming of gyms and fitness centres as well as the growing popularity of fitness apps and virtual gyms, most Indians do not find time to exercise. Exercise is the easiest, cheapest and most convenient lifesaver. However about half of the adult India population is not reaching levels of physical exercise needed for good health.Lack of exercise and sedentary lifestyle leads to higher inflammation and higher risk for heart diseases, stroke, diabetes and cancer. [<a href="https://www.google.com/url?q=https://medlineplus.gov/lab-tests/c-reactive-protein-crp-test/&amp;sa=D&amp;ust=1551165734057000">C-reactive protein</a>] (CRP)&nbsp;is a marker for inflammation<h4>Genetic Predisposition</h4>Increased amounts of Lipoprotein(a) in the body are associated with&nbsp;inflammation in the walls of the arteries. This can lead to hardening of the arteries ([atherosclerosis]). Indians have a lipid profile characterized by elevated levels of triglycerides, low levels of high-density lipoprotein (HDL) cholesterol, elevated [<a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1853362/&amp;sa=D&amp;ust=1551165734058000">lipoprotein(a)]</a>&nbsp;levels.Women are more susceptible to CAD in the age group between 40-50 than men, one of the reasons being it is a menopausal stage where their hormones are no longer protecting their health and secondly due to stress (of family, work and so on).<h4>What can be done?</h4>On account of the high risk as explained above, we need to be vigilant in terms of our health. &nbsp;With proper lifestyle management and corrective medication the heart disease can be prevented and slowed down.<ol><li>Eat a diet rich in fruits and herbs: The vitamins and fiber from fruit are essential aspects of our daily nutrition. Cooked food has very little to no vitamins and phytonutrients left. Including turmeric, onion, garlic, ginger in the daily diet have been known to protect from the heart diseases.</li><li>Find time to exercise: at least 45 mins three times&nbsp;a week. A simple walk can cut down the risk of inflammation by half. &nbsp;Yoga and meditation to manage stress.</li><li>Get periodic lab tests done: &nbsp;especially of LP-a, CRP and homocysteine levels and especially if you have a family history of heart disease and are above the age of 50 years.</li></ol>

Why Indians are dying from heart disease

प्रागार्तव सिंड्रोम (प्री मेंस्ट्रुअल सिंड्रोम - पीएमएस) के कई लक्षण व संकेत होते हैं जिनमें मनःस्थिति में अस्थिरता (मूड स्विंग्स), स्तन मृदुता (टेंडर ब्रेस्ट्स), खाने की लालायितता (फूड क्रेविंग्स), थकान (फे़टीग़), चिड़चिड़ापन (इरिटेबलिटी), अवसाद व निराशा (डीप्रेशन) की भावनआएं शामिल हैं। ऐसा अनुमानित है कि हर ४ &nbsp;में से ३ महिलाओं ने प्रागार्तव सिंड्रोम (पीएमएस) को किसी ना किसी रूप में ज़रूर अनुभव किया है।&nbsp;<figure class="image"><img src="http://nebula.wsimg.com/d30009ed8d9862366a260450c69463b9?AccessKeyId=8AD9CE52374771B1CF38&amp;disposition=0&amp;alloworigin=1" alt="Image result for pms"></figure> पीएम्एस के लक्षण प्रायः माहवारी शुरू होने है ५ से ११ दिन पूर्व ही दिखने लगते हैं और आमतौर पर माहवारी शुरू होने पर समाप्त हो जाते हैं। हालांकि पीएमएस का कोई ठोस कारण ज्ञात नहीं है, कई शोधकर्ताओं का ऐसा मानना ​​है कि यह मुख्यतः माहवारी की शुरुआत में होने वाले लैंगिक हा‌ॅर्मोन (सेक्स हा‌ॅर्मोन) और सेरोटोनिन (मनोदशा प्रभावित करने वाला हा‌ॅर्मोन) के स्तरों में परिवर्तन से संबंधित है। आमतौर पर पीएम्एस के लक्षण हल्के या मध्यम होते हैं। लगभग २० से ३२ प्रतिशत महिलाओं ने ऐसे मध्यम से गंभीर लक्षणों को महसूस किया है जो कि उनके जीवन के किसी ना किसी पहलू को प्रभावित करते हैं। किन्तु पीएमएस सिंड्रोम से ग्रस्त महिलाओं कि एक छोटी संख्या ऐसी भी है जिन्हे हर माह अक्षम करने वाले लक्षणों (डिसेब्लिंग सिम्पटम्स) को सहन करना पड़ता है। पीएमएस के इस रूप को प्री मेंस्ट्रुअल डाइस्फ़ोरिक डिसऑर्डर (पीएमडीडी) कहा जाता है। अवसाद (डिप्रेशन), मनःस्थिति में अस्थिरता (मूड स्विंग), क्रोध(एंगर), व्यग्रता (एंग्ज़ाइटी), अभिभूत महसूस करना (ओवरव्हेल्म्ड), एकाग्रता में कमी होना, चिड़चिड़ापन और तनाव (टेंशन) पीएमडीडी के कुछ मुख्य लक्षण हैं। &nbsp;<h4>भावनात्मक एवं व्यावहारिक लक्षण</h4><ul><li>तनाव (टेंशन) य व्यग्रता (एंग्ज़ाइटी)</li><li>अवसाद (डिप्रेशन)</li><li>मनःस्थिति में अस्थिरता (मूड स्विंग) व चिड़चिड़ापन अथवा क्रोध (एंगर)</li><li>भोजनेच्छा में बदलाव (एॅपेटाइट चेंजेज़) तथा खाने की लालायितता (फूड क्रेविंग्स)</li><li>अनिद्रा (इंसोम्निया)</li><li>सामाजिक प्रत्याहरण (सोशियल विदॖड्राॅल)</li><li>लघु एकाग्रता (पुअर काॅन्सन्ट्रेशन)</li><li>कामेच्छा (यौन क्रिया) में परिवर्तन</li></ul><h4>शारीरिक लक्षण</h4><ul><li>जोड़ों एवं मांसपेशियों में दर्द</li><li>सिरदर्द</li><li>थकावट</li><li>द्रव प्रतिधारण (फ्लूइड रिटेंशन) के कारण वजन में वृद्धि</li><li>उदरीय (एब्डॉमिनल) सूजन</li><li>स्तन मृदुता (ब्रेस्ट्स टेंडरनेस)</li><li>मुँहासों में अतिशय बढ़ोत्री (एक्ने फ्लेयर अप)</li><li>कब्ज़ तथा दस्त</li><li>मद्य असहिष्णुता (एल्कोहोल इंटोलेरेंस)</li></ul><h4>मद्धम से औसत पीएमएस व माहवारी के दौरान क्या करें और क्या नहीं</h4> क्या करें<ul><li>आहार विषयक परिवर्तन - आवश्यक सूक्ष्म पोषक तत्व और फाइबर प्रदान करने वाले साबुत धान्य अनाज व दाल, ताज़े फल और सब्जियों को भोजन में शामिल करें।</li><li>सहजता से पचने वाले आहारों को लघु मात्रा में ग्रहण करें|</li><li>तनाव प्रबंधन करने हेतु प्रतिदिन 30 मिनट टहलें, योग और ध्यान करें।</li><li>माहवारी के दौरान विशेष रूप से पर्याप्त आराम&nbsp;करें व न्यूनतम ७ घंटे की नींद पूरी करें|</li><li>जल युक्त फल और सब्जियां लें व समुचित जलयोजन (हाइड्रेशन) बनाए रखें|</li><li>माहवारी&nbsp;शुचिता&nbsp;- प्रवाह के आधार पर सुनियोजित अंतराल पर पैड बदलें| 15-20 ग्राम त्रिफला चूर्ण को आधा लीटर पानी में रंग परिवर्तित होने तक उबालें और ठंडा होने के पश्चात छान कर प्रतिदिन एक बार योनिक क्षेत्र को साफ करने के लिए उपयोग करें|</li></ul>क्या न करें<ul><li>अधिक नमक, शराब, अधिक चीनी / वसा (फैट), अत्यधिक परिष्कृत (रिफाइंड) खाद्य पदार्थ और कैफीन का उपभोग ना करें|</li><li>कोई भी अत्यधिक प्रगाढ़ता (हाई इंटेंसिटी) वाला व्यायाम या कार्य या जिमखाने में कसरत अथवा कोई आनंदप्रद गतिविधियां जैसे ट्रेकिंग / मैराथन दौड़ इत्यादि ना करें।</li><li>औदरिक (एब्डॉमिनल) तनाव के दौरान विशेष रूप से तैलीय भोजन (जंक फ़ूड) का सेवन ना करेंI</li></ul><h4>पीएमएस के दौरान आहार संबंधी सहायक संघटक</h4><ul><li>कोको (काकाओ) बीन्स - इनमे प्रचुर मात्रा में आयरन, कैल्शियम, मैग्नीशियम, जस्ता और ट्रिप्टोफैन (जो मनोदशा वर्धक सेरोटोनिन का प्रणेता) होता है| कच्चे कोको पाउडर का एक बड़ा चम्मच दूध/पानी में मिलाकर सेवन करने से पीएमएस के लक्षणों से निपटने में अत्यंत लाभकारी होता है|</li><li>कद्दू के बीज - जो कि ओमेगा-३ और ओमेगा-६ फैटी एसिड, फाइबर और जिंक से भरपूर होते हैं|</li><li>हरे पत्ते वाली सब्जियां - ये आयरन, कैल्शियम और मैग्नीशियम का समृद्ध स्रोत होती हैं|</li></ul><h4>आयुर्वेदिक परिप्रेक्ष्य व उपचार</h4><ul><li>गर्म अरंडी के तेल (कैस्टर ऑयल) का उदर (पेट) पर लेप|</li><li>5 मिलीलीटर गर्म अरंडी के तेल का आंतरिक रूप से सेवन करें।</li><li>१/८ चम्मच सूखी अदरक + १/४ चम्मच अजवायन को ४५ मिलीलीटर पानी में रंग परिवर्तन होने तक उबालें और छानने के पश्चात ग्रहण करें।</li><li>प्राणायाम तथा गहरी श्वसन क्रिया भी पीएमएस के लक्षणों से निज़ात पाने में अत्यंत लाभकारी सिद्ध होते हैं|</li></ul>&nbsp;

पीएमएस

<figure class="image image-style-align-left"><img src="https://lh3.googleusercontent.com/XhZxPLlayMT3cKFqoSMDr9XFgUQ_pR5mLKHubeJK2DngPxxZ50l6PDw6jkZahu3ZZFzddfaYjT774wnxKWy9RjXjZsqy3yV9tNGe1gn04CMozibq2J3O-SwwLp7PPYioUCfqqpus"></figure>Giloy, known by the scientific name, Tinospora cordifolia, is a climber that belongs to family Menispermaceae. It is commonly known as Guduchi, Amrita, Gurach, Tinospora.Giloy is also called as ‘amruta’ in Sanskrit which means nectar. It is used in ayurveda since centuries to treat myriad of diseases.The interesting part about Giloy is that any part of the plant when sown in the soil generates the plant.<h4>Health Benefits of Giloy</h4><ul><li>Blood sugar lowering properties</li></ul>As per the research1&nbsp;done to evaluate the hypoglycemic activities of Giloy, it was seen that even on administering giloy for only two weeks to diabetics showed a significant reduction in the blood sugar and an improvement in the levels of glycosylated haemoglobin levels. Many other animal studies also prove the efficacy of giloy in lowering blood sugar levels.<ul><li>To treat fever</li></ul>Giloy is antipyretic in nature and is used to treat fever and various diseases. It is also anti inflammatory in nature. It is very useful in building the body’s immune system against the various infections. This herb also enhances the killing ability of white blood cells and hence effective in the treatment of diseases like dengue2.<ul><li>Immune stimulant</li></ul>Certain constituents in Giloy help to boost the immune system by increasing immunoglobulin and blood leukocyte levels. It has the ability to reduce solid tumour volume by 58.8%. These immuno-stimulating properties can be used in the prevention of tumour mediated immunosuppression and hence could be a drug choice for various cancers2.Due to its immune stimulating properties, Giloy is also used to treat people with HIV infection&nbsp;or any other autoimmune infection. In a study published in the "Indian Journal of Pharmacology," 60 percent of HIV patients who received giloy treatment reported a decrease in disease related symptoms, as opposed to only 20 percent who received placebo treatment. This proves the efficacy of this herb in the treatment of HIV infection.<h4>Other benefits of Giloy</h4><ul><li>As an anti-oxidant&nbsp;- giloy has exhibited high antioxidant abilities which indicates its use as a potential nutraceutical for treating health problems due to oxidative stress.</li><li>Anti ulcer &nbsp;activity&nbsp;- helps to heal the ulcer faster and protects against stress induced ulceration.</li><li>Mental disorders&nbsp;- whole plant including the leaves have been traditionally used to treat various mental disorders. It can reduce mental stress, anxiety and also boost the memory.</li><li>Anti inflammatory&nbsp;- due to its anti-inflammatory abilities, giloy is used to treat arthritis symptoms especially the swelling and the joint pain.</li><li>Wound healing abilities&nbsp;- giloy also help in stimulating phagocytic cells that aid in healing chronic wounds.</li><li>Oral administration with the juice of giloy stem with honey is used in treating asthma.</li></ul><h4>Usage&nbsp;and side effects</h4>The major usage of Giloy is for treating various types of fever, be it dengue fever or chronic fever.<ul><li>Giloy juice checks fever caused by Vata.</li><li>Juice of giloy and shatavari in equal quantity, mixed with jaggery alleviates fever caused by vata</li><li>Giloy juice mixed with pepper and honey is used as a remedy for chronic fever, kapha, spleen enlargement, cough and anorexia.</li></ul>Jaundice&nbsp;- Paste of giloy leaves with buttermilk is used to treat jaundice.Vomiting - decoction of giloy to relieve vomitingAs Rasayana&nbsp;- Giloy is a herb with lots of antioxidants and helps in boosting immunity . It has the power of regeneration and can be used on a regular basis for a period of &nbsp;month or two to boost immunity .<h4>Side effects</h4><ul><li>Since it lowers blood sugar levels, diabetics should consume it with caution and only under the recommendation and care of an ayurvedic practitioner.</li><li>It is also advised against the use of giloy during pregnancy and lactation.</li></ul><hr>References1 <a href="https://www.google.com/url?q=https://www.researchgate.net/profile/Vishnu_Kumar19/publication/282154457_A_Clinical_Study_to_Evaluate_the_Hypoglycemic_and_Antidyslipidemic_Activities_of_Tinospora_cordifolia_in_Management_of_Diabetes_Mellitus_Type_-_2/links/56054d9108ae5e8e3f31ee31/A-Clinical-Study-to-Evaluate-the-Hypoglycemic-and-Antidyslipidemic-Activities-of-Tinospora-cordifolia-in-Management-of-Diabetes-Mellitus-Type-2&amp;sa=D&amp;ust=1551267152575000">A Clinical Study to Evaluate the Hypoglycemic and Antidyslipidemic Activities of Tinospora cordifolia in Management of </a><a href="https://www.google.com/url?q=https://www.researchgate.net/profile/Vishnu_Kumar19/publication/282154457_A_Clinical_Study_to_Evaluate_the_Hypoglycemic_and_Antidyslipidemic_Activities_of_Tinospora_cordifolia_in_Management_of_Diabetes_Mellitus_Type_-_2/links/56054d9108ae5e8e3f31ee31/A-Clinical-Study-to-Evaluate-the-Hypoglycemic-and-Antidyslipidemic-Activities-of-Tinospora-cordifolia-in-Management-of-Diabetes-Mellitus-Type-2&amp;sa=D&amp;ust=1551267152576000">Diabetes </a><a href="https://www.google.com/url?q=https://www.researchgate.net/profile/Vishnu_Kumar19/publication/282154457_A_Clinical_Study_to_Evaluate_the_Hypoglycemic_and_Antidyslipidemic_Activities_of_Tinospora_cordifolia_in_Management_of_Diabetes_Mellitus_Type_-_2/links/56054d9108ae5e8e3f31ee31/A-Clinical-Study-to-Evaluate-the-Hypoglycemic-and-Antidyslipidemic-Activities-of-Tinospora-cordifolia-in-Management-of-Diabetes-Mellitus-Type-2&amp;sa=D&amp;ust=1551267152577000">Mellitus Type–2</a>2 <a href="https://www.google.com/url?q=https://www.researchgate.net/profile/Mrinal_Saraf/publication/324876955_Dengue_Fever_Role_of_Carica_Papaya_L/links/5ae8a7d5aca2725dabb50425/Dengue-Fever-Role-of-Carica-Papaya-L.pdf&amp;sa=D&amp;ust=1551267152578000">https://www.researchgate.net/profile/Mrinal_Saraf/publication/324876955_Dengue_Fever_Role_of_Carica_Papaya_L/links/5ae8a7d5aca2725dabb50425/Dengue-Fever-Role-of-Carica-Papaya-L.pdf</a>

Herb - Giloy

Holy Basil or tulsi, scientific name Ocimum Sanctum (synonym - Ocimum tenuiflorum)&nbsp;is an aromatic perennial plant in the family Lamiaceae. It is native to the Indian subcontinent and widespread as a cultivated plant throughout the Southeast Asian tropics.<figure class="image image-style-align-left"><img src="https://lh5.googleusercontent.com/7ztO1jaBvWMukdjiXFDuFFzZKieY_maDjHqh5eC-95uvUqd12lxP70X3EzTUxLQZhyePY63gZAsKCCQcR4r9vjQkLXK3Z97GSY7aqPVIOeDjgJ69VGcori4tUmN0uE-wU7JdFdQ7"></figure>Tulsi is cultivated for medicinal and religious purposes and also for its essential oil.The name Tulsi which in Sanskrit means ‘The incomparable One’, has got two varieties, Krishna Tulsi (black) and Rama Tulsi (green). Their chemical constituents are similar but Krishna Tulsi possesses great medicinal value as mentioned in Charaka Samhita, an ancient Indian literature. It is a herb that is bestowed with enormous antimicrobial substances and used to treat a variety of illnesses ranging from diabetes, arthritis, bronchitis, skin diseases.<h4>Benefits of Tulsi</h4>In ayurveda, tulsi is known as ‘queen of herbs’ and is referred to as the ‘elixir of life’. Tulsi is considered as an adaptogen. It is known to penetrate into the deep tissues and normalise kapha and vata. Daily consumption of tulsi is said to prevent disease, promote general health, well being and longevity and assist in dealing with the stresses of daily life. The benefits of tulsi include -&nbsp;<ul><li>As a powerful antioxidant</li></ul>High content of phenolic compounds and flavonoids, more so in Krishna tulsi than in other varieties, are powerful antioxidants that scavenges the free radicals in the body. The extract of both leaves and stem of tulsi plant possess high antioxidant abilities1.<ul><li>Antistress activity</li></ul>Tulsi is shown to have a high antistress/adaptogenic properties through its ability to stimulate the immune system. Studies using forced-swimming, restraint and cold-exposure stress in laboratory animals have shown that tulsi enhances aerobic metabolism, improves swimming time, reduces oxidative tissue damage and normalizes many physiological and biochemical parameters caused by physical stressors2.&nbsp;Eugenol and caryophyllene are the most imperative adaptogen agents present in the chemical formula of Tulsi. These are very effective in lowering the corticosterone levels that are main cause of stress5.<ul><li>Anti-cancer activity</li></ul>Tulsi helps to prevent cancer by reducing DNA damage and causing cell death of pre-cancer and cancer cells. The herb is also known to protect the healthy cells against the side effects of chemo/radiation therapy.<ul><li>Antimicrobial property</li></ul>Research has shown that tulsi has anti-bacterial, anti-viral and anti-fungal properties3. Experimental evidence suggests that tulsi can be used to treat various infections such as urinary tract infections, skin and wound infections, typhoid, cholera, herpes, various fungal infections, pneumonia and mosquito related infections such as dengue and malaria.Tulsi also has anti-ulcer and ulcer-treating properties. It also is used as a herbal mouthwash in treating bad breath, gum disease and mouth ulcers. This property can be accounted for its anti-bacterial nature especially against Streptococcus mutans, the organism responsible for tooth decay4.<ul><li>As an air purifier</li></ul>Tulsi is being used to help retain The Taj Mahal its pristine allure. Due to its air purifying, antioxidant and anti polluting nature, planting tulsi helps to remove the air pollutants and to purify air.<h4>Other benefits of Tulsi</h4><ul><li>Tulsi is effective for diabetics, helps in lowering blood sugar</li><li>Also useful in reducing the total cholesterol&nbsp;levels and lowers the blood pressure</li><li>The rama tulsi is useful in severe respiratory problems. It helps to give relief against cold, cough and bronchitis. Tulsi oil is used for ear pain.</li><li>This herb also acts as anti-depressant.</li><li>Tulsi contains ursolic acid, a compound that prevents wrinkles and helps retain the elasticity of the skin&nbsp;especially in young population5.</li><li>Tulsi leaves extract taken along with honey helps to get rid of kidney stones.</li></ul><h4>Usage7</h4>There are multiple usage of tulsi for various conditions -<ul><li>Indigestion&nbsp;- &nbsp;consuming water boiled with 8-10 leaves of tulsi and ½ tsp of shunti relieves indigestion.</li><li>Cold and cough - tulsi tea prepared with 8-10 leaves of tulsi, 1 clove, small piece cinnamon, 1 gm black pepper powder, ½ tsp shunti boiled in 100 ml water and reduced to half its quantity is a good remedy for cold and cough.</li><li>Fever&nbsp;- juice of tulsi leaves mixed with pepper powder has been found to be useful in malarial fever.</li><li>Pediatric disorders&nbsp;- Lavanga 1-2, &nbsp;tulsi leaves 5-6 and tankana powder 1/4th teaspoon - all pounded together should be given to the child. It alleviates fever, cough, asthma and abdominal disorders.</li><li>Premature greying of hair&nbsp;- tulsi is used as one of the components in the hair oil to prevent greying.</li><li>Wound healing&nbsp;- sprinkling with the juice of surasadi drugs (tulsi in combination with other herbs) or paste of garlic destroys the maggots in the wound.</li></ul><h4>Side effects</h4>Research indicates that tulsi has a very high safety margin with low toxicity levels. It provides high beneficial effect at the doses without any adverse reaction or side effects.As per the research papers6&nbsp;published on the benefits, uses and pharmacological application of Tulsi, it is indeed a ‘queen of herbs’ showing multiple benefits to overall health and well-being. It promotes longevity and millions of people have made it a practice of consuming tulsi leaves on a daily basis to reap the maximum benefit.<hr>References1 <a href="https://www.google.com/url?q=https://pdfs.semanticscholar.org/f969/6ab6f0cc265d8d972c18f9096366da5e2c1b.pdf&amp;sa=D&amp;ust=1551266688035000">https://pdfs.semanticscholar.org/f969/6ab6f0cc265d8d972c18f9096366da5e2c1b.pdf</a>2 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/&amp;sa=D&amp;ust=1551266688036000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/</a>3 Vasudevan P, Kashyap S, Sharma S. Bioactive botanicals from basil (Ocimum sp.) J Sci Ind Res (C) 1999;58:332–8.4 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562040/&amp;sa=D&amp;ust=1551266688036000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562040/</a>5<a href="https://www.google.com/url?q=https://www.researchgate.net/profile/Debjit_Bhowmik4/publication/325987440_Review_Article_Traditional_Indian_Herbal_Plants_Tulsi_and_Its_Medicinal_Importance/links/5b31cc4e0f7e9b0df5cb9961/Review-Article-Traditional-Indian-Herbal-Plants-Tulsi-and-Its-Medicinal-Importance.pdf&amp;sa=D&amp;ust=1551266688037000">https://www.researchgate.net/profile/Debjit_Bhowmik4/publication/325987440_Review_Article_Traditional_Indian_Herbal_Plants_Tulsi_and_Its_Medicinal_Importance/links/5b31cc4e0f7e9b0df5cb9961/Review-Article-Traditional-Indian-Herbal-Plants-Tulsi-and-Its-Medicinal-Importance.pdf</a>6 Research J. Pharmacognosy and Phytochemistry 2010; 2(2): 103-1087 Classical uses of medicinal plants by Prof.P.V.Sharma.&nbsp; &nbsp;

Herb - Tulsi

Humans have eaten and created a variety of eatables over the ages. However, indulging in gastronomical delight has never been as troublesome as it has been lately. Also indicated by an increase in the purchase and consumption of over the counter antacids and medications for gas and indigestion. &nbsp;Our digestion is a very simple process of absorbing nutrition from food, that in turn powers energy and growth in our bodies. The digestive issues have been increasing and reaching closer to an epidemic because we are forgetting the basics of eating food. In this article, we will cover the facts and myths around digestion and what constitute healthy eating habits.<figure class="image"><img src="https://cdn1.medicalnewstoday.com/content/images/articles/323/323002/vegan-meal-with-chickpeas-quinoa-sweet-potato-avocado-lime-and-high-fiber-vegetables-and-legumes-for-pcos-diet.jpg" alt="Image result for diet and pcos"></figure><h4>Good Digestion</h4>Healthy digestion involves the ability to absorb nutrients from food, and be able to eliminate waste and by products from the body effectively. Good digestion is one of the strong pillars of a healthy body (the other one being good sleep)<h4>Timing</h4>Digestion involves readiness of multiple organs in our bodies, orchestrated by release of a variety of hormones. What is the right time to eat food?<blockquote>“The best time is when we are feeling very hungry”</blockquote>The worst time to eat food is immediately after you’ve had a meal. Eating again soon after a meal weakens the digestive system (Vitiates the Pitta &nbsp;&amp; Vata Dosha in the body). Eating at regular and consistent times, allows the body to stay in a rhythm and strengthens the digestive system. Rhythm gives our body enough time to digest the food completely and eliminate the waste products effectively.<h4>Quantity</h4>What is the right quantity of food to be eaten?<blockquote>“The amount of food, which can be digested as well as metabolised in proper time, without disturbing the equilibrium of the body.”</blockquote>This quantity will vary for each individual depending on their digestive capacity. While eating heavy items like preparations made of grains, meats, etc. its best to fill the stomach to half or three fourths of its capacity. A good thumb rule is to practice ending a meal, just before your feel satiated.<h2>Food Combinations</h2>Each food has a distinct combination of tastes and energies—and a corresponding effect on both the digestive system and on the body as a whole. Homologous food combinations in a meal, aid in better digestion. There are multiple factors that govern thisDigestive Strength needed<ol><li>Different food requires different speed to digest; protein and starches need different enzymes and different levels of acidity to be digested,&nbsp;e.g. fruits get digested faster than milk. Hence milkshake disrupts the digestion causing bloating and loss of appetite.</li><li>Various digestive enzymes help different groups of food to digest: e.g amylase enzyme (digests carbohydrates) require pH between 6.7-7.0 while lipase (digests fat) requires pH between 4.0-5.0.</li></ol>Food interactionsFoods that interact in unfavourable ways when combined together.<ol><li>Some foods have opposite properties and their interaction can lead to gastric distress. Example can be drinking milk immediately after having citrus fruits can lead to abdominal pain and vomiting in some individuals.</li><li>Food combinations that have opposite activities on the tissues</li></ol>The digestive capacity of every individual is different and hence the effects of combining different foods can give varied outcome.As per Ayurveda, there is a concept of “Virudha Ahara1” (incompatible diet) which is an alarming aspect of today's improper dietary habits. This can lead to several hazardous diseases unknowingly to the patients, inducing deteriorating action on the body tissues, that is, Dhatus. Incorrect food combinations is one of the 18 types of incompatibilities that ayurveda talks about.<h4>What are good food combinations and some myths</h4>According to ayurveda, every food has its own taste (rasa), heating or cooling energy (virya) and a post digestive effect (vipaka). An individual’s agni (digestive fire) determines how well the food is digested. At the same time food combinations also play a major role in the process of digestion. Poor food combinations can lead to indigestion, acidity, gastric issues in some people and if not controlled, accumulates toxins in the body in the long run, and advent of diseases.Let us take a look at few myths on food combinations.Fruits should be eaten as dessert after a meal - myth<ul><li>Body is able to absorb maximum amount of vitamins and minerals present in fruit when eaten alone than compared with fruits eaten with the meal.</li><li>However most important thing is that you eat your fruits and veggies. No matter how you prepare them and what form you prefer, consuming fruits is more beneficial than not consuming them at all.</li></ul>Fat less cooking - myth<ul><li>While it is possible to cook without the use of visible fat, it is generally not advised.</li><li>Visible fat like cold pressed vegetable oil and ghee are good source of Vitamin E, omega 3-fatty acids.</li><li>Certain vitamins like Vitamin A, D, E and K require the presence of fat to get absorbed in the body2,3. Adding fat to salads and other vegetable preparations help in the release and absorption of these nutrients.</li><li>However prefer healthy fats like whole nuts or a cold pressed oil, instead of refined oils.</li></ul>It is good to have tea immediately after or with breakfast - myth<ul><li>Many people are in the habit of drinking tea with their breakfast which is not a good practice.</li><li>Breakfast cereals are good source of iron and tannins in the tea inhibits the absorption of iron by the body.</li><li>A good practice would be to have tea at least 1-2 hours before or after the meal.</li></ul>Eating the right combination of food comes with practice. Listen to your body, any improper combinations would lead to discomfort while the right food combinations can lead to raised energy levels, keeping you active throughout the day.<hr>References1 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665091/&amp;sa=D&amp;ust=1551265712836000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665091/</a>2 <a href="https://www.google.com/url?q=https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/absorption-of-vitamin-e-is-influenced-by-the-amount-of-fat-in-a-meal-and-the-food-matrix/1484180217CCCB8252FFF11796FC33B2&amp;sa=D&amp;ust=1551265712836000">https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/absorption-of-vitamin-e-is-influenced-by-the-amount-of-fat-in-a-meal-and-the-food-matrix/1484180217CCCB8252FFF11796FC33B2</a>3 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/&amp;sa=D&amp;ust=1551265712837000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/</a> &nbsp;

When What and How of eating food

<figure class="image image-style-align-left"><img src="https://lh4.googleusercontent.com/O-vXdeVGiLpQCcwvc_3H7jdgvBa6XRDmlyN42kdDeVYCI7uy6yDWquKuLRfYVBMzQaBxeHF7jdtLWmIA3RMYn6mKOAZPcGnPvJqV1_7PPh7t5xmV368G1rsA-lFPRau3n0q5-Rjo"></figure>&nbsp;आयुर्वेदिक औषधियों में अश्वगंधा एक अति महत्वपूर्ण वनस्पति है। स्वास्थ्य संबंधी अनेक लाभकारी गुणों के कारण अश्वगंधा वर्तमान परिप्रेक्ष्य में भी कई उत्पादों का एक लोकप्रिय संघटक बन चुका है फिर चाहे वो चाय का कोई ब्राॅंड हो या केशो के लिए कोई पोषक तेल।&nbsp;अश्वगंधा का पौधा आयुर्वेदिक चिकित्सा पद्धति में, ३००० से भी अधिक वर्षों से विभिन्न औषधियो में रसायन के रूप में उपयोग किया जाता रहा है। अश्वगंधा, ‘अश्व’ और ‘गंध’ शब्दों के संयोजन से बना है। और जैसा कि इसके नाम से ही स्पष्ट है, इसकी जड़ों से घोड़े के जैसी गंध आने के कारण ही इसका नाम अश्वगंधा पड़ा है|<h3>&nbsp;</h3><h3>&nbsp;</h3><h3>लाभकारी एवं प्रभावोत्पादक गुण</h3>चिंता निवारक प्रभाव व मानसिक स्वास्थ्यऐसा माना जाता है कि अश्वगंधा शरीर में तनाव हार्मोन, “कोर्टिसोल” की उत्पत्ति पर रोक लगा देता है जो कि अत्यधिक चिंता की समस्या को कम करने में लाभदायक है| एक अध्ययन के अनुसार, &nbsp;अश्वगंधा के शरीर पर होने वाले शांतिदायक प्रभावों के कारण, इसके निद्रा संबंधी परेशानियां या अनिद्रा से पीड़ित लोगों पर अत्यंत लाभकारी परिणाम पाए गए है।आयुर्वेद में अश्वगंधा को मानसिक क्रियाओं के लिए एक शांतिदायक औषधि (तंत्रिका टॉनिक) के रूप में वर्णित किया गया है।इसका उपयोग अल्ज़ाइमर (भूलने की बीमारी), पार्किंसंस (केन्द्रीय मस्तिष्क का एक रोग जिसमें रोगी के शारीरिक अंगो में कंपन होता है), हंटिंगटन रोग (एक प्रकार का आनुवंशिक रोग, जो मस्तिष्क से संबंधित हैं) और अन्य न्यूरोडीजेनेरेटिव रोगों (मानसिक कोशिकाओ के क्षतिग्रस्त होने के कारण होने वाले रोग) के उपचार के लिए किया गया है।यह उपयोगकर्ताओं को रोग दूर करने की योग्यता, रोग प्रतिरोधक क्षमता में वृद्धि तथा दीर्घायु प्रदान करता है|संज्ञानात्मक क्षमता और स्मृति में सुधारहाल ही में प्रकाशित अध्ययन के अनुसार अश्वगंधा एमसीआई (मृदु संज्ञानात्मक हानि) से ग्रस्त लोगों की तत्कालीन स्मरणशक्ति व सामान्य स्मरणशक्ति दोनों को बढ़ाने में प्रभावशाली होने के साथ-साथ कार्यकारिणी शक्ति, ध्यान और सूचना प्रसंस्करण की गति में सुधारक सिद्ध हुआ है| अश्वगंधा के उपयोग से बुजुर्ग जनसंख्या में भी अल्जाइमर के लक्षणों में सुधार देखा गया है।कैंसर विरोधक (एंटीकैंसर) गुणपशुओं पर किए गए कई अध्ययनों से यह जानकारी उभर कर आती है एंटीऑक्सिडेंट (ऑक्सीकारक अणु विरोधक) और रोग प्रतिरोधक क्षमता को बढ़ाने में सहायक होने के फलस्वरूप अश्वगंधा में कैंसर रोधक गुण भी होते है|अश्वगंधा के कैंसर विरोधी गुण न केवल इसकी जड़ो के अर्क में, बल्कि पत्तियों के अर्क में भी देखे गये हैं, जो कि पौधे के बाकी भागो के अपेक्षाकृत कम इस्तेमाल किया जाता है।मांसपेशियों की मजबूती के लिएचूहों पर किए गए अध्ययन से प्राप्त जानकारी के अनुसार अश्वगंधा मांसपेशियों को तंदुरुस्ती प्रदान करने में लाभकारी है। अध्ययन के मुताबिक, नियंत्रित पशुओं की तुलना में अश्वगंधा उपचारित पशुओं में तैराकी के समय की अवधि में उल्लेखनीय वृद्धि दिखी गई है|अश्वगंधा में सूजन विरोधक गुण पाए जाते है जो गठिया के कुछ प्रकार, विशेषत: संधिशोथ (रहूमटॉइड आर्थराइटिस - अस्थियों की सूजन के कारण होने वाला दर्द और जकड़न) के उपचार में प्रभावशाली होने के लिए जाना जाता है|<h3>अश्वगंधा के अन्य लाभ</h3><ul><li>अंडरएक्टिव थायराइड (हाइपोथायरायडिज्म) के लिए</li></ul>अश्वगंधा हाशिमोटो रोग या हाइपोथायरायडिज्म (ऐसी अवस्था जिसमें थाइरॉइड ग्रंथि, पर्याप्त मात्रा में थाइरॉइड हार्मोन का उत्पादन नहीं कर पाती) से पीड़ित लोगों के निष्क्रिय थायराइड को उत्तेजित करने में सहायता प्रदान करता है।<ul><li>मधुमेह विरोधी प्रभाव</li></ul>मधुमेह से ग्रसित चूहों पर किए गए एक अध्ययन में अश्वगंधा के पाये गए सकारात्मक परिणामों के अनुसार अश्वगंधा की जड़ो व पत्तियों दोनों का अर्क रक्त में शुगर के स्तर को कम करने में लाभदायक है|<ul><li>प्रजनन समस्याओं में सहायक</li></ul>आयुर्वेदिक चिकित्सा में, अश्वगंधा का उपयोग प्राकृतिक कामोद्दीपक (अफ्रोदिसिअक) औषधि के रूप में किया जाता है जो यौन दुष्क्रियता में सुधार करने में मदद्कारी है। अश्वगंधा का उपयोग पुरुष प्रजननहाॅर्मोन (टेस्टोस्टेरोन) के स्तर को बढ़ाने और पुरुष प्रजनन क्षमता में सुधार करने हेतु भी किया जाता है।<ul><li>भोजन की पोशकता में सुधारक</li></ul>अश्वगंधा में सूजन विरोधक व अवसाद विरोधक गुण मौजूद होते हैं। कई अध्ययनों में यह पाया गया है कि इन्हीं गुणों के कारण जब अश्वगंधा को अन्य जड़ी-बूटियों के साथ मिलाकर, बने बनाए खाद्य-पदार्थ जैसे लड्डू , आइसक्रीम, बिस्कुट व चाय पाउडर इत्यादि में उपयोग करने से भोजन लंबे समय तक खराब नहीं होता, साथ ही अधिक लाभप्रद भी हो जाता है|&nbsp;<h3>प्रतिकूल प्रभाव व विपरीत संकेत</h3>अश्वगंधा के उपयोग से होने वाले कोई भी दुष्प्रभाव अभी तक नहीं देखे गए हैं। हालांकि गर्भवती महिलाओं को अश्वगंधा की जड़ी बूटी का सेवन ना करने की सलाह दी जाती है क्योंकि इसके सेवन से शिशु का अपरिपक्व (समय से पूर्व) &nbsp;जन्म हो सकता है|&nbsp;<h3>उपयोग व अनुशंसित खुराक</h3><ul><li style="text-align:justify;">५ ग्राम से कम अश्वगंधा पाउडर + १०० मिलीलीटर दूध + थोड़ा सा गाय का घी - यह मिश्रण सहनशीलता बढ़ाने में, शरीर को पोषण प्रदान करने में , कामोत्तेजना(अफ्रोदिसिअक) औषधि के रूप में गुणकारी है तथा इसे कुपोषित बच्चों के लिए भी लाभदायक माना जाता है।</li><li style="text-align:justify;">२५०-५०० मिलीग्राम पानी के साथ, दिन में २-३ बार सेवन करने से, यह तंत्रिकाओ को शांत कर, एक अवसाद विरोधक (एंटीडिप्रेसेंट) के रूप में कार्य करता है व मधुमेह के रोगियों में रक्त में शुगर के स्तर को कम करने में भी सहयोगी होता है।</li><li style="text-align:justify;">अश्वगंधा का पेस्ट जोड़ों में होने वाली सूजन के इलाज के लिए उपयोगी है।</li><li style="text-align:justify;">अश्वगंधा सिद्ध तेलम - सामान्य शारीरिक कमजोरी के लिए तथा संधिशोथ (रहूमटॉइड आर्थराइटिस) के इलाज के लिए इस्तेमाल किया जाता है।</li></ul>&nbsp;अत: किए गए विभिन्न अनुसंधानों के तार्किक और वैज्ञानिक आधार पर यह स्पष्ट है कि अश्वगंधा के पारंपरिक उपयोग से कई लाभदायक प्रभाव प्राप्त होते हैं| भले ही अश्वगंधा के स्वास्थ्य संबंधी कई लाभ हैं, परंतु इसके सेवन से पूर्व किसी आयुर्वेदिक चिकित्सक से दवा की खुराक व दवा के सेवन की अवधि से संबंधित सलाह लेना सदैव हितकर है।&nbsp;References1<a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039614/%23&amp;sa=D&amp;ust=1550468037397000">Medicine (Baltimore)</a>. 2018 Jun; 97(26): e11299.2 <a href="https://www.google.com/url?q=http://www.ijplsjournal.com/issues%2520PDF%2520files/Archive-2016/Oct-nov-2016/10.pdf&amp;sa=D&amp;ust=1550468037398000">http://www.ijplsjournal.com/issues%20PDF%20files/Archive-2016/</a>3 <a href="https://www.google.com/url?q=https://www.tandfonline.com/doi/abs/10.1080/19390211.2017.1284970&amp;sa=D&amp;ust=1550468037398000">https://www.tandfonline.com/doi/abs/10.1080/19390211.2017.1284970</a>4 <a href="https://www.google.com/url?q=http://www.ayurlog.com/index.php/ayurlog/article/view/222&amp;sa=D&amp;ust=1550468037398000">http://www.ayurlog.com/index.php/ayurlog/article/view/222</a>5 <a href="https://www.google.com/url?q=http://www.homesciencejournal.com/archives/2016/vol2issue3/PartB/2-2-77.pdf&amp;sa=D&amp;ust=1550468037399000">http://www.homesciencejournal.com/archives/2016/vol2issue3/Part</a>6<a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899165/&amp;sa=D&amp;ust=1550468037399000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899165/</a><a href="https://www.google.com/url?q=http://www.ayurlog.com/index.php/ayurlog/article/view/222&amp;sa=D&amp;ust=1550468037399000">http://www.ayurlog.com/index.php/ayurlog/article/view/222</a><a href="https://www.google.com/url?q=http://www.ijplsjournal.com/issues%2520PDF%2520files/Archive-2016/Oct-nov-2016/10.pdf&amp;sa=D&amp;ust=1550468037399000">http://www.ijplsjournal.com/issues%20PDF%20files/Archive-2016/Oct-nov-2016/10.pdf</a>&nbsp;

अश्वगंधा 

स्वास्थ्य के प्रति निरंतर बढ़ती जागरुकता के चलते जहाँ एक ओर बाजार में पेट को स्वस्थ रखने के लिए प्रोबायोटिक उत्पाद (खाद्य पदार्थ जिसमें जीवित जीवाणु या सूक्ष्मजीव शामिल हों) जैसे स्वादिष्ट दही, योगर्ट (दुग्ध-उत्पाद जो दूध के जीवाण्विक किण्वन के द्वारा बनाया जाता है) तथा विभिन्न पेय के साथ ही प्रीबायोटिक (एक गैर-पाचक खाद्य घटक जो अंतड़ियों में फायदेमंद सूक्ष्मजीवों के विकास को बढ़ावा देता है) उत्पादों की भरमार है, वहीं प्रीबायोटिक्स तथा प्रोबायोटिक्स के सहक्रियात्मक संयोजन ने स्वास्थ्य को लेकर अति जागरूक लोगों व स्वास्थ्य बाजार की दिलचस्पी अपनी ओर केंद्रित कर ली है।जैविक सहक्रियात्मकता (सिन्बायोटिक्स) प्रोबायोटिक्स और प्रीबायोटिक्स का एक ऐसा संयोजन है जिसमें सहक्रियाशील प्रभाव से रोगजनक जीवाणुओं के विकास को रोकते व अंतड़ियों में लाभकारी जीवों के विकास को प्रोत्साहित करते हैं|<figure class="image"><img src="https://lh5.googleusercontent.com/TdCfnNRmjirMf8vzOSje3VzIotM6UDuNogB0ugDnUEg426xYY97ndmGCyEYpwTpuVTcx65B2njieW1CeCo1lKmpyKwxN2b9r9f5HPlRgetCWfcXaCTThvSw6P4QsidP9D2WvrmBR"></figure><h3>जैविक सहक्रियात्मकता (सिन्बायोटिक्स ) क्यों?</h3>जैविक सहक्रियात्मकता को समझने के लिए कि हमें पहले हमारे शरीर में प्रोबायोटिक्स तथा प्रीबायोटिक्स की भूमिका को समझना होगा।प्रोबायोटिक्स - वहलाभकारी जीवाणु, जो हमारे पेट को स्वस्थ रखते हैं जैसे दही, किमची, कोम्बुचा आदि|प्रोबायोटिक्स के &nbsp;कार्य :<ul><li>दस्त निवारण</li><li>कब्ज निवारण</li><li>जीवाणुरोधक गुण</li><li>सूजन विरोधक गुण</li><li>रोग प्रतिरक्षा में सुधार</li><li>पोषक तत्वों की जैव उपलब्धता (बायोअवेलेबलिटी)</li><li>कैंसर, प्रत्यूर्जता (एलर्जी), एड्स3, श्वसन और मूत्र पथ के संक्रमण, आईबीडी, आईबीएस, क्रोहन रोग इत्यादि के लक्षणों का निवारण करना|</li></ul>प्रीबायोटिक्स - यहप्रोबायोटिक्स या हमारे अंतड़ियों में रहने वाले जीवाणुओं का भोजन अथवा सब्सट्रेट है| उदाहरणार्थ इनुलिन, केला, प्याज, अलसी का बीज, फलियां जैसे काबुली चना, लाल राजमा आदि।प्रीबायोटिक्स के &nbsp;कार्य :<ul><li>वसा की मात्रा कम और आयतन ज़्यादा होने के कारण भूख से संतुष्टि प्रदान करते हैं जिसके फलस्वरूप यह वजन घटाने में सहायक हैं।</li><li>खनिज पदार्थो जैसे कैल्शियम के अवशोषण में वृद्धि करता है जिसके फलस्वरूप अस्थि खनिज घनत्व (बोन मिनरल डेंसिटी) बेहतर होता है|</li><li>कब्ज कानिवारण करता है व मलत्याग में मदद करता है।</li></ul><h3>प्रोबायोटिक्स तथा प्रीबायोटिक्स को एकाकी रूप से इस्तेमाल करने के नुक़सान</h3><ul><li>प्रीबायोटिक्स की जीवन लघुता - पेट मे मौजूद उच्च अम्लीय स्तर में प्रीबायोटिक्स की उत्तरजीविता की संभावना बहुत कम हो जाती है। साथ ही हमारी अंतड़ियों में होने वाली एंजाइम (पाचकरस सम्बन्धी) प्रतिक्रियाएँ भी प्रीबायोटिक्स को निष्क्रिय कर देती है| प्रोबायोटिक के साथ प्रीबायोटिक्स का संयोजन प्रीबायोटिक्स को अंतड़ियों के प्रतिकूल वातावरण के प्रति सहिष्णुता प्रदान करता है|</li><li>सभी फाइबर प्रीबायोटिक के रूप में कार्य नहीं करते - अंतड़ियों में प्रोबायोटिक गतिविधि पर विभिन्न तंतुओं के प्रभाव को खोजने के लिए किए गए एक अध्ययन में, स्वस्थ कुत्तों को चुकंदर का गूदा, सेल्यूलोज और एफओएस (फ्रुक्टो-ओलिगोसेकेराइड जैसे प्याज, केला, शतावरी) दिया गया। अध्ययन में पाया गया है कि अंतड़ियों में जीवाणुओं की संख्या सबसे अधिक एफओएस और सबसे कम सेल्यूलोज़ की वजह से होती है। चुकंदर के गूदे का मान सेल्यूलोज और एफओएस १ के बीच में आता है।</li><li>उपभेदों में अंतर - हमारी अंतड़ियों में जीवाणुओं के लाखों प्रकार के उपभेद हैं। प्रत्येक प्रीबायोटिक का अलग-अलग उपभेदों पर अपना अलग प्रभाव पड़ता है। इसलिए ऐसे प्री और प्रोबायोटिक जो एक दूसरे से तालमेल में हैं, उनका संयोजन अधिक प्रभावशाली लाभ प्रदान करता है।</li></ul><h3>सिन्बायोटिक पूरक के उपयोग से लाभ</h3><ul><li>यह अंतड़ियों में लाभकारी सूक्ष्मजीवों के विकास के साथ ही हानिकारक रोगजनकों को निकालने में मदद करता है।</li><li>अंतड़ियों में क्षय प्रक्रिया की रोक-थाम करके, कब्ज और दस्त का निवारण करता है।</li><li>यह कैंसर रोधक, प्रत्यूर्जता (एलर्जी) रोधक व जीवाणु रोधक है|</li><li>यह प्रोबायोटिक के उत्तरजीविता दर को अधिक प्रभावी बनाता है व अंतड़ियों में पहले से मौजूद प्रोबायोटिक को तीव्रता से बढ़ाने में मदद करता है|</li><li>सिरोसिस से पीड़ित रोगियों की लिवर क्षमता को बढ़ाता है।</li><li>रोग प्रतिरोधक क्षमता बढ़ाता है।</li><li>रक्त में रक्तवसा (कोलेस्ट्रॉल) के स्तर और रक्तचाप को कम करने में मदद करता है।</li><li>हाल ही में किए गए अध्ययन में उन शिशुओं में सेप्सिस की रोकथाम को भी इंगित किया गया है जिन्हें सिनबायोटिक्स दिया गया था। सेप्सिस को रोकने के अलावा, सिनबायोटिक ग्राम-पॉजिटिव बैक्टीरिया (८२ प्रतिशत), ग्राम-नकारात्मक बैक्टीरिया (७५ प्रतिशत) तथा निमोनिया और अन्य वायु-संबंधी संक्रमण (३४ प्रतिशत) से संक्रमण के जोखिम को कम करता है।</li></ul><h3>हमारे आहार में सिनबायोटिक्स को कैसे शामिल करें?</h3>हम सिनबायोटिक्स या तो आहार से या व्यावसायिक उत्पादों के रूप में प्राप्त कर सकते हैं।१. आहार - जैसे कि चर्चा की जा चुकी है, हमारे आहार में कई प्राकृतिक रूप से पाए जाने वाले प्रोबायोटिक्स और प्रीबायोटिक्स होते हैं। दोनों का संयोजन एक सिनबायोटिक प्रभाव दे सकता है जिससे हमें आवश्यक स्वास्थ्यलाभ मिल सकता है। ऐसे ही कुछ संभावित संयोजन निम्नलिखित हैं:<ul><li>ओट्स पाउडर (प्रीबायोटिक) और छाछ (प्रोबायोटिक) के साथ समुद्री नमक और मसालों का संयोजन।</li><li>एक कप दही में कटा हुआ केला और स्वाद के लिए थोड़ा सा शहद।</li><li>पत्तियों, शतावरी (एस्परागस) और किमची से बने सलाद के ऊपर शहद, नींबू, काली मिर्च और समुद्री नमक का इस्तेमाल। इस पर कद्दू के बीज और मेवे आदि का छिड़काव स्वाद व पोषकता को और भी बढ़ा देता है।</li><li>प्याज-लहसुन की चटनी के साथ इडली।</li><li>प्याज, लीक और शतावरी के साथ मिसो सूप।</li></ul>२.वाणिज्यिक उत्पाद -&nbsp;कई सिन्बायोटिक उत्पाद व्यावसायिक रूप में बाज़ार में उपलब्ध हैं, किन्तु इन उत्पादों की प्रभावशीलता और इनके सुरक्षा पहलुओं पर कोई नियमन नहीं है।एक सामान्य स्वस्थ व्यक्ति के लिए, फल, सब्जियां, साबुत अनाज और किण्वित खाद्य पदार्थों से भरपूर आहार स्वस्थ अंतड़ियों के लिए आवश्यक सिनबायोटिक्स देने में परिपूर्ण हैं। हालाँकि, गैस्ट्रिक असामान्यताएं और अन्य स्वास्थ्य संबंधी समस्याओं से पीड़ित लोगों के लिए, बाज़ार में उपलब्ध उपयुक्त उत्पाद पर जानकारी लेने के लिए डॉक्टर से परामर्श लेना आवश्यक है।References1 (<a href="https://www.google.com/url?q=https://www.sciencedirect.com/science/article/pii/B9781416036616000328&amp;sa=D&amp;ust=1550470888707000">Nutritional Strategies in Gastrointestinal Disease</a>&nbsp;In <a href="https://www.google.com/url?q=https://www.sciencedirect.com/science/book/9781416036616&amp;sa=D&amp;ust=1550470888707000">Canine and Feline Gastroenterology</a>, 2013)2&nbsp;(Panigrahi P, Parida S, Nanda NC, et al. <a href="https://www.google.com/url?q=https://www.nature.com/nature/journal/vaop/ncurrent/full/nature23480.html&amp;sa=D&amp;ust=1550470888708000">A randomized synbiotic trial to prevent sepsis among infants in rural India</a>. Nature. 2017. doi: 10.1038/nature23480)3 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490594/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490594/</a>

जैविक सहक्रियात्मकता (सिन्बायोटिक्स)

With the market filled with the <a href="https://en.wikipedia.org/wiki/Probiotic">probiotic</a>&nbsp;products like flavored curd, yoghurt and drinks along with the <a href="https://en.wikipedia.org/wiki/Prebiotic_(nutrition)">prebiotic</a>&nbsp;products for the gut health, a new synergistic combination of pre and probiotic has picked up interest among the health freaks and markets alike.Synbiotics&nbsp;is a combination of probiotics and prebiotics with a synergistic effect by inhibiting the growth of pathogenic bacteria and encouraging the growth of beneficial organisms in the gut.<figure class="image"><img src="https://lh6.googleusercontent.com/WXmk8kVvpdsVW_20gEOyJP4X0tGcxbhdcFOQqWzDS53OB0bjeKjcO9kPADaUwKxbUzpECQ99akajs12pWUmsjmHnoQd1hWzxLNTy5GWdUnWJFVZ26DWbzvb4nzHLWLRa5HRVLIRi"></figure><h4>Why synbiotics?</h4>To understand that we need to first understand the role of probiotics and prebiotics in our body.Probiotics&nbsp;- are the beneficial bacteria that keep our gut in good health e.g. curd, kimchi, kombuchaFunctions:<ul><li>Prevention of diarrhoea</li><li>Prevention of constipation</li><li>Antibacterial action</li><li>Anti-inflammatory</li><li>Improve immunity</li><li>Bioavailability of nutrients</li><li>Alleviating the symptoms of cancer, allergy,&nbsp;AIDS3, respiratory and urinary tract infections, IBD, IBS, crohn’s and so on.</li></ul>Prebiotics&nbsp;- are the food or substrate for the probiotics or the bacteria in our gut e.g. <a href="https://en.wikipedia.org/wiki/Inulin">inulin</a>, bananas, onion, flaxseeds, legumes like chickpea, red kidney beans etc.Functions:<ul><li>Low in fat and high in bulk leading to high degrees of satiety thereby helping in weight loss.</li><li>Increase in the absorption of minerals such as calcium by the intestines with improved bone mineral density.</li><li>Prevents constipation and help in the ease of defecation.</li></ul><h4>Drawback of using either a pro or prebiotic on their own</h4><ul><li>Low life of prebiotics:&nbsp; There is a less chance of probiotics surviving the high acidity levels in the stomach and enzymatic reactions in the intestines making them less effective. &nbsp;Combining prebiotics with probiotic improves the tolerance of latter to the extreme environment in the gut.</li><li>Not all fibre act as prebiotic. &nbsp;In a study done to find the effect of different fibres on the probiotic activity in the intestine, beet pulp, cellulose and FOS (fructo-oligosaccharide like onion, banana, asparagus) were given to healthy dogs. &nbsp;The result showed that cellulose lead to least while FOS resulted in highest degree of bacterial population in the intestine. &nbsp;Beet pulp value was somewhere in between cellulose and FOS1.</li><li>Difference in strains&nbsp;- there are millions of different strains of bacteria in our intestines. &nbsp;Each prebiotic has a different effect on different strains. Hence a combination of pre and probiotic which are synergic gives a more potent beneficial effect.</li></ul><h4>Benefit of using synbiotic supplement</h4><ul><li>Helps in the development of beneficial microorganisms in the intestine and removing the harmful pathogens in the gut.</li><li>Counteract decay process in the intestine and prevent constipation and diarrhoea.</li><li>They are anti-cancerogenic, anti-allergic and anti-bacterial.</li><li>Increases the survival rate of probiotic&nbsp;making it more effective and help in proliferation of those already present in the gut.</li><li>Improved liver function in the patients suffering from cirrhosis.</li><li>Improved immunity.</li><li>Help to reduce the blood cholesterol levels and lowers blood pressure.</li><li>Recent study also indicates the prevention of <a href="https://en.wikipedia.org/wiki/Sepsis">sepsis</a>&nbsp;in infants who were given synbiotics. Apart from preventing sepsis, the synbiotic also reduces&nbsp;the risk of infection by Gram-positive bacteria (by 82%), Gram-negative bacteria (by 75%), and pneumonia and other airway-related infections (by 34%)2</li></ul><h4>How to include synbiotics daily in our diet?</h4>We can get synbiotics either from the diet or from commercially available ones.<ol><li>Dietary&nbsp;- there are many naturally occurring probiotics and prebiotics in the food as discussed above. A combination of both can give a synbiotic effect and give the required health benefits. &nbsp;Some of the probable combinations are:</li></ol><ul><li>Oats powder (prebiotic) with buttermilk (probiotic) with added sea salt and spices.</li><li>A cup of curd with chopped banana and a little honey for taste</li><li>Salad with leaves, asparagus, kimchi and a dressing of honey, lemon, pepper and sea salt. Sprinkling of pumpkin seeds and nuts add to the crunch and nutrition.</li><li>Idli with onion-garlic chutney</li><li>Miso soup with onion, leeks and asparagus</li></ul><ol><li>Commercial products - &nbsp;There are many commercial products available but there is no regulation on the safety aspect and the effectiveness of these products.</li></ol>For a normal healthy individual, a diet rich in fruits, vegetables, whole grains and fermented foods give the synbiotics required for a healthy gut. &nbsp;However for people suffering from gastric abnormalities and other health related problems, it’s required&nbsp;to consult a professional to get the advise on a suitable synbiotic product available in the market.<hr>References1 (<a href="https://www.sciencedirect.com/science/article/pii/B9781416036616000328">Nutritional Strategies in Gastrointestinal Disease</a>&nbsp;In <a href="https://www.sciencedirect.com/science/book/9781416036616">Canine and Feline Gastroenterology</a>, 2013)2&nbsp;(Panigrahi P, Parida S, Nanda NC, et al. <a href="https://www.nature.com/nature/journal/vaop/ncurrent/full/nature23480.html">A randomized synbiotic trial to prevent sepsis among infants in rural India</a>. Nature. 2017. doi: 10.1038/nature23480)3 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490594/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490594/</a>

Synbiotics

घी का उद्गम भारत में हुआ है तथा अपनी औषधीय गुणवत्ताओं के कारण आज भी इसका उपयोग आयुर्वेदिक औषधियों में व्यापक रूप से किया जाता है। &nbsp;घी का उपयोग हजारों वर्षों से वस्तुतः सभी रूपों में किया जा रहा है| वास्तव में घी एक "प्राचीन" स्वास्थ्य आहार है, जो स्पष्टत: उन्माद नहीं है।<figure class="image"><img src="https://lh4.googleusercontent.com/AglU7rlSn7WYksGIYKUO7hiKAqrsPqCF64wSM-Pb8dcUd2knNWMzDuuxzFqFRCXjUxq2nC1qQCTovxm4hiql9xMFXhfj5EX8QpSaEEA3OdL63Dq_9gewe-yEMwzlEQKOlbz2ePVi"></figure><h3>क्या घी में अत्यधिक वसा नहीं होता है?</h3>साधारणत: यह अवधारणा कि वसा का सेवन आपको मोटा बनाता है, सही नहीं है| हमारे आहार में अच्छी गुणवत्ता के वसा का होना अत्यावश्यक है। साथ ही यह बहुत स्पष्ट है कि मानव शरीर क्रिया विज्ञान के लिए भी वसा अत्यंत आवश्यक है, क्योंकि हर कोशिका झिल्ली व कोशिकाओं के अंदर के समस्त अंग वसा से बने होते हैं| स्वस्थ पित्ताशय व उसमे स्वस्थ पित्त रस के उत्पादन के लिए वसा आवश्यक होता है| मानव मस्तिष्क में ६०% वसा का समावेश होता है, यहाँ तक कि शारीरिक शुद्धिकरण में भी वसा की आवश्यकता होती है|घी में मौजूद वसा, ट्रांस-वसा (ट्रांस-फैट), ऑक्सीकृत कोलेस्ट्रॉल या हाइड्रोजनीकृत तेलों से मुक्त होता है। यह विशिष्टता शुद्ध घी में मौजूद वसा को स्वस्थ बनाती है; जो कि शारीर की महत्वपूर्ण क्रियाएं जैसे तंत्रिका (नर्वस), त्वचा व मानसिक स्वस्थ को सबल बनता है, पाचन अम्ल (एसिड) से आपके पेट की अंदरूनी परत की रक्षा करता है व कोशिका झिल्ली (मेम्ब्रेन) को मजबूत बनाता है।<h3 style="text-align:justify;">वह क्या है, जो घी को एक उत्तम खाद्य पदार्थ बनाता है?</h3>स्वस्थ वसा से भरपूर व लाजवाब स्वाद के अतिरिक्त, &nbsp;निम्नलिखित गुण घी को हमारी रसोई व हमारे आहार में अति आवश्यक बनाते हैं:१. वसा में घुलनशील विटामिन से भरपूर : घी लैक्टोज़-मुक्त होता है तथा मक्खन की तुलना में इसमें वसा (कोलेस्ट्रॉल) की मात्रा कम होती है। यह वसा में घुलनशील विटामिन ए, डी, इ व के से परिपूर्ण है।क)&nbsp; इनमें अद्भुत ऑक्सीकरण रोधी गुण होते हैं, व यह हमारी प्रतिरक्षा प्रणाली को सुदृढ़ करने में महत्वपूर्ण भूमिका निभाते हैं।ख)&nbsp;विटामिन के२ जो शरीर द्वारा खनिजों( मिनरल्स) जैसे कैल्शियम के उपयोग के लिए आवश्यक है|ग)&nbsp; इसमें विटामिन डी का एक अनूठा रूप पाया जाता है जिससे मस्तिष्क के अन्तर्ग्रथन (सिनेप्स) की उचित कार्य पद्धति में सहायता मिलती है, जो मानसिक सतर्कता व स्मृति के लिए फायदेमंद होता है|२. आंतों के लिए लाभकारी :&nbsp;यह प्राकृतिक रूप में पाये जाने वाले ब्यूटिरेट का समृद्ध स्रोत है। ब्यूटिरेट एक लघु श्रृंखलित वसा अम्ल है, जो एक विषहरण (डीटॉक्सिफायर) कर्मक व सूजन विरोधक (एंटी-इंफ्लेमेटरी) के रूप में काम करता है तथा बृहदान्त्र (कोलन) के स्वास्थ्य को बेहतर बनाता है। घी ग्रहनी अर्थात क्षोभीय आंत विकार (आई बी एस - इरिटेबल बॉवेल सिंड्रोम), क्रोहन रोग व व्रणीय बृहदांत्र शोथ (अल्सरेटिव कोलाइटिस) से पीड़ित व्यक्तियों के लिए भी अत्यंत लाभकारी है।३. &nbsp;सूजन विरोधक :&nbsp;वसा (कोलेस्ट्रॉल) का उत्तम स्रोत होने के कारण ही घी शरीर को सूजन से लड़ने में सहायता प्रदान करता है| वसा (कोलेस्ट्रॉल) सूजन का एक प्राकृतिक उपचार है जो &nbsp;सूजन कम करने में सहायक है, इसी कारण तनाव व &nbsp;सूजन की स्थिति के दौरान स्वाभाविक रूप से इसके स्तर में वृद्धि हो जाती है|४. विषहरण कर्मक : घी शरीर से अशुद्धियों को दूर करता है, इसलिए इसे शरीर साफ करने वाला घटक (बॉडी क्लींजर) भी कहा जाता है| वसा, विशेष रूप से ओमेगा-३ वसा अम्ल (फैटी एसिड) एक प्रबल प्राकृतिक प्रतीउपचायक (एंटीऑक्सिडेंट) हैं जो पेट्रोरसायन (पेट्रोकेमिकल्स), कीटनाशकों और भारी धातुओं का सफाया करने में उपयोगी है। ग्रास-फेड बटर व घी में भी लॉरिक अम्ल (लॉरिक एसिड) होता है जो एक प्रबल रोगाणुरोधक व कवक रोधक (एंटी फंगल) पदार्थ है|५. &nbsp;पाचनक्रिया के लिए उत्तम : घी पाचन प्रक्रिया को उत्तेजित करने के लिए जाना जाता है व संभवत: वजन घटाने में भी सहायक है| कैसिइन (दूध में पाए जाने वाला प्रोटीन) व दूध में पाए जाने वाले अन्य ठोस पदार्थों से मुक्त होने के कारण यह दुग्ध उत्पादों के प्रति प्रतिक्रियात्मक लोगों के लिए एक उत्तम विकल्प है।अतः किसी भी रसोई के लिए घी एक उत्तम घटक है। यह अविकारी है तथा इसकी जीवन अवधि १०० वर्षों तक होती है। साथ ही मक्खन की अपेक्षा इसे प्रशीतन करने की आवश्यकता नहीं होती।अन्य वसा के अपेक्षाकृत घी का क्वथनांक उच्च होने के कारण यह सरलता से जलता नहीं है, व खाना पकाने के अत्यधिक तापमान को सहन कर सकने में सक्षम है।<h4>आयुर्वेदिक परिप्रेक्ष्य</h4>आमतौर पर, पित्त दोष को संतुलित करने वाले पदार्थ पाचन अग्नि को भी कम करते हैं| परंतु घी पित्त दोष को संतुलित करने के साथ, पाचन शक्ति को भी बढ़ाता है|यह रसधातु (पचे हुए भोजन का सार), शुक्र धातु (वीर्य) व ओजस के अनुकूल है| घी का तासीर ठंडा होने के कारण, इसका शरीर पर ठंडा मृदु प्रभाव पड़ता है। यह रंग-रूप तथा आवाज़ कि स्पष्टता पर भी सकारात्मक प्रभाव डालता है|<h4>घी की औषधीय महत्ता :</h4>घी अपनी जैव उपलब्धता, शरीर में सुगम प्रवाह की क्षमता व मस्तिष्क के लिए उपयोगिता के कारण कई दवाओं में आधार के रूप में उपयोग किया जाता है|<ul><li style="text-align:justify;">घी आंखों के लिए उत्तम है, भूख में सुधार, आवाज की गुणवत्ता को बनाए रखने, दीर्घायु व ताकत प्रदान करने में सहायता करता है।</li><li style="text-align:justify;">गाय के घी का उपयोग कामोत्तेजक औषधि (अफ्रोदिसिअक) के रूप में किया जाता है। यह &nbsp;स्मृति व एकाग्रता में सुधार के लिए भी अत्यंत लाभकारी है।</li></ul><h4>घी तैयार करने का सही तरीका</h4>&nbsp;<figure class="image image-style-align-left"><img src="https://lh5.googleusercontent.com/pUXtA1X1QliUZtA5LPxSRYASVFJLfxSCezpnKB4t49e3N4-nC--S3QBercGa6bLwZmLQLs7R3kYDwtWX_gu-RqRfEYFM6f9JXf5NbGDEVepFz6eE2PLeYAZG_Lpz5_V2X6JpIOJH"></figure>&nbsp;ज़्यादातर लोगों का यह मानना है कि यह परिमार्जित मक्खन है, जो दूध से एकत्र की गई मलाई को गर्म करके बनाया जाता है। हालांकि, भारत में पारंपरिक रूप से घी को किण्वन (फेरमेंटशन-कल्चरिंग) की प्रक्रिया से तैयार किया जाता है। किण्वन घी को कम कफा दोष उत्तेजक और सुपाच्य बना देता है।<h4 style="text-align:justify;">घी तैयार करने की निम्नलिखित ट्व &nbsp;विधियां हैं:.</h4>१. दही द्वारा : इस विधि में दूध को उबाल कर ठंडा करने के पश्चात इसे दही जमने के लिए रख दिया जाता है। फिर दही को मथ कर मक्खन निकालते हैं, जिसे गर्म करके घी प्राप्त होता है।२. मलाई द्वारा : &nbsp;इस विधि में दूध को उबाल कर &nbsp;उसे ठंडा करते हैं और तत्पश्चात उससे मलाई अलग कर कई दिनों तक एकत्रित की जाती है। फिर मलाई को मथ कर मक्खन निकाला जाता है तथा इस मक्खन में, घी निकालने से एक दिन पूर्व थोड़ा-सा दही किण्वन प्रक्रिया के लिए मिला दिया जाता है। इस प्रक्रिया के अगले दिन किण्वित मक्खन को गर्म करके घी निकाला जाता है।&nbsp;

घी

One of the most important activities of a human body is eating food. Not only does food provide the required energy for daily activities but also nourishment for various tissues. Besides the quality and quantity (“The What”) of food that we eat, time (“The When”) and manner of eating (“The How”) also have a significant impact on digestion.Remember - “The food we cannot digest, will digest us”. &nbsp;These are a few common and useful tips that are applicable to food across people, culture and geography boundaries<figure class="image"><img src="https://millioneyes.azureedge.net/z8mpxmlb/image_1549601762300_9ebbad8ce1b1b7ce8702db8f43e3fb35.png"></figure><h2>Eating Tips</h2><h3>Time</h3><ol><li>During meals, Establish a routine for the quantity and time of meals, irregular meals lead to disturbances in digestion</li><li>Resting after afternoon meals (ideally reclined rest and not sleep) and a short walk after evening meals are good for digestion.</li><li>Finish your dinner two to three hours before the sleep time. Sleeping immediately after the meal can lead to impaired digestion and prevents the body from getting proper deep rest.</li></ol><h3>Manner</h3><ol><li>Eat meals with a calm mind, meals had in disturbed state of mind (anger, sorrow, fear, etc) cause harm to the body. One can practice the process of grounding before the meals, many cultures have &nbsp;practice of praying.</li><li>Food should not be eaten too fast, but properly chewed. A good average time for a meal is half an hour, which allows proper chewing and satiation leading to an effective digestion.</li><li>A lot of cultures have a habit of sitting down for meals. Sitting down helps with better digestion and also better for mindful eating.</li><li>Stop eating before you are completely full. It takes around 10 minutes for the signal to travel to the brain, that we got adequate food.</li></ol><h3>Quantity and Quality</h3><ol><li>One should not overeat. The right quantity leaves the stomach and body light during and after meals. The stomach should be filled one third by solid food, one third by liquid and remaining space left empty for the digestive enzymes and by products, for and effective digestive process.</li><li>Do not eat stale food, especially for students and those doing mental work. It induces laziness and leads to dull memory.</li><li>Excess cold or excess hot food is not good for our teeth and can also weaken the liver. Cooked food should be slightly warmer than our body temperature. Warm food besides tasting better, keeps our digestive fire balanced, digests faster and leads to effective elimination of digestive wastes.</li><li>Cooked food needs some added fat, as it helps in movement of food inside our guts and induces better digestion and nourishment.</li><li>Most grains take at least three hours to digest, so that should be the minimum gap between meals. Ideally the gap between meals should be around six hours. Eating too soon before the previous food has been digested, is the most common cause of &nbsp;imbalances and diseases in the body.</li><li>There should be adequate quantity of alkaline and vitamin rich foods (e.g. fruits and vegetables) as opposed to grains that are rich in proteins and carbohydrates. A good ratio is 3 to 1. Fruits and vegetables can also be complemented by sprouted grams, mung beans and other healthy sprouts.</li><li>Avoid and reduce the quantity of fried foods, they are heavy to digest.</li><li>Substitute morning tea and coffee by healthier option like warm water with lemon squeeze into it.</li><li>Food should not be dry, it is better to have food with adequate water content and some fats. Besides facilitating movement through the digestive tract, this also helps with better absorption of vitamins and other nutrients.</li></ol>

Tips on Eating Food

<h3>ஆன்டிபயாட்டிக் மருந்துகளை அளவுக்கு அதிகமாக உட்கொள்வதால் உண்டாகும் தீமைகள்</h3>நமது உடல் வலுவான‌ குணமடையும் வழிமுறைகளைக் கொண்டுள்ளது. உடலால் நோயை உருவாக்கும் உட்புற மற்றும் வெளிப்புறக் காரணிகளுக்கு எதிராகப் போரிட்டு தனது இயல்பான ஒத்திசைவை மீட்டுக்கொள்ள முடியும். சில நேரங்களில், நோய்த்தொற்றை ஏற்படுத்தும் பாக்டீரியாவிற்கு எதிராகப் போராட நமது உடலுக்குக் கூடுதல் ஆதரவு தேவைப்படும். இங்கு தான் உடலின் பாதுகாப்பான இயக்கத்திற்கு ஆதரவளிக்க‌ ஆன்டிபயாட்டிக் மருந்துகள் நமது உதவிக்கு வருகின்றன. ஆனால் ஆன்டிபயாட்டிக்குகளை கண்மூடித்தனமாக உட்கொள்வதும் நீண்டகாலத்திற்கும் பயன்படுத்துவதும் உடலின் பாதுகாப்பு இயக்கத்திற்கு உதவிசெய்வதற்குப் பதிலாக அதை மேலும் பலகீனமாக்கிவிடலாம்.இந்தியாவில் ஆன்டிபயாட்டிக் மருந்துகளின் பயன்பாடு 2000-க்கும் 2015-க்கும் இடையில் இரு மடங்காக அதிகரித்துள்ளது. இந்தியாவில் ஆன்டிபயாட்டிக் மருந்துகளின் பயன்பாடு 2000-க்கும் 2015-க்கும் இடையில் இரு மடங்காக அதிகரித்து, ஆன்டிபயாட்டிக் மருந்துகள் பயனளிக்காமல் போவதை தூண்டியிருப்பதாக‌ &nbsp;ப்ரொசீடிங்க்ஸ் ஆப் தி நேஷனல் அகாடமி ஆப் ஸைய‌ன்ஸ்(PNAS) நிகழ்த்திய புதிய ஆய்வில் தெரியவந்துள்ளது. &nbsp;<blockquote>ஆன்டிபயாட்டிக் எதிர்ப்பு அபாயம் அதிகரிப்பதாக மருத்துவர்கள் எச்சரிக்கை - டைம்ஸ் ஆஃப் இந்தியா, அக்டோபர் 2018இந்தியாவில் ஆன்டிபயாட்டிக் மருந்துகளின் பயன்பாடு கடந்த 15 ஆண்டுகளில் இரட்டிப்பாகியுள்ளது - தி ஹிந்து, மார்ச் 2018ஆன்டிபயாட்டிக் மருந்துகளின் மிகுதியான பயன்பாடு உடலுக்குத் தீங்குகளை உண்டாக்கும் என டாக்டர்கள் எச்சரித்துள்ளார்கள் - தி ஹிந்து, ஜூலை 2018</blockquote>&nbsp;<figure class="image"><img src="https://millioneyes.azureedge.net/d5ywoye2/image_1544348651431_807ccd81a03948bc4c4f049e61224ba9.jpeg"><figcaption>அதிகமான ஆன்டிபயாட்டிக் பயன்பாடு</figcaption></figure><h3>&nbsp;</h3><h3>ஆன்டிபயாட்டிக் மருந்துகள் அதிகப்படியாகவும், முறையற்ற விதத்திலும் எவ்வாறு உட்கொள்ளப்படுகிறது?</h3><ul><li>தேவையில்லாதபோது உட்கொள்ளுதல்: ஆன்டிபயாட்டிக் மருந்துகள் பாக்டீரியாவால் உண்டாகும் நோய்களைத் தீர்ப்பதற்கானவை மட்டுமே. இவற்றால் வைரஸ்களாலோ பூஞ்சைகளாலோ உண்டாகும் நோய்களைத் தீர்க்க இயலாது. பொதுவாக ஜலதோஷமும் இருமலும் வைரஸ்களால் ஏற்படுகின்றன. இந்தப் பிரச்சனைகளுக்கு &nbsp;ஆன்டிபயாட்டிக் மருந்துகளை உட்கொள்வதால் எந்தப் பலனும் இல்லை. ஆனால் சமீப காலத்தில் டாக்டர்களால் பரிந்துரைக்கப்படாமல் மருந்துக் கடைகளில் நேரடியாக விற்கப்படும் ஆன்டிபயாடிக் மருந்துகளின் விற்பனையும், முறையற்ற விதத்தில் ஜலதோஷத்திற்கும் இருமலுக்கும் டாக்டர்கள் பரிந்துரைக்கும் ஆன்டிபயாடிக் மருந்துகளின் விற்பனையும் இருமடங்காக அதிகரித்துள்ளது.</li><li>பொருத்தமற்ற அளவு: பல நோயாளிகள் நோய் தீர்ந்ததுபோல் உணர்ந்ததும் உடனடியாக ஆன்டிபயாட்டிக் உட்கொள்வதை நிறுத்திவிடுகிறார்கள். ஆன்டிபயாடிக் மருந்துகளை மருத்துவர் பரிந்துரைத்தபடி 3, 5 அல்லது 7 நாட்கள் எடுத்துக்கொள்ளவேண்டியது அவசியம். சில நேரங்களில் நோயாளிகள் தேவைப்படும் அளவை விடக் குறைவாக எடுத்துக்கொள்கின்றனர். இதனால் பாக்டீரியாக்கள் அழிந்துபோவதற்குப் பதிலாக, எடுத்துக்கொண்ட ஆன்டிபயாட்டிக் மருந்தை எதிர்த்து மேலும் பலமாக தாக்க ஆரம்பிக்கின்றன.</li><li>உணவுகளுடன் ஆன்டிபயாடிக் மருந்துகளைக் கலத்தல்: விலங்குகளுக்கும் ஆன்டிபயாடிக் மருந்துகளை அவற்றுக்கான தீவனங்களோடு கலந்து கொடுக்கும் வழக்கமும் மக்களிடையே அதிகரித்துள்ளது. விலங்குகளின் நோய்களைத் தீர்க்கவும், அவற்றின் வளர்ச்சியை அதிகரிக்கவும், நோய்கள் வராமல் தடுக்கவும் ஆன்டிபயாடிக் மருந்துகள் உபயோகப்படுத்தப்படுகின்றன‌. அப்படிப்பட்ட கால்நடைகளின் நேரடி தொடர்பினாலோ அல்லது அவற்றை உட்கொள்வதாலோ, அதிகப் பயன்பாட்டினால் உண்டான ஆன்டிபயாடிக் எதிர்ப்பானது மனிதருக்கும் பரவ வாய்ப்பு உள்ளது.</li></ul><h3>ஆன்டிபயாட்டிக் எதிர்ப்பினால் உண்டாகும் விளைவுகள்</h3><ul><li>ஆன்டிபயாட்டிக் எதிர்ப்பினால் எந்த நோய்க்கும் நீண்ட காலம் மருத்துவமனையில் தங்கிச் சிகிச்சை பெறவேண்டிய நிலை ஏற்பட்டுள்ளது. இதனால் அதிக மருத்துவச் செலவுகளும் அதிக இறப்பு விகிதங்களும் ஏற்படுகின்றது.</li><li>ஆன்டிபயாட்டிக் மருந்துகள் நமது உடலில் அதிகம் சேர்வதால் நிறையத் தொற்றுநோய்கள் ஏற்படுகின்றன - நிமோனியா, காசநோய், கோனோரியா மற்றும் சால்மோனெல்லோசிஸ் போன்ற நோய்த்தாக்கங்கள் இதனால் அதிகரித்து வருகின்றன. பாக்டீரியாக்கள் அதிக எதிர்ப்புத்திறன் கொண்டவையாக மாறிவிடுவதால் இத்தகைய வியாதிகளுக்குச் சிகிச்சையளிப்பது மிகவும் கடினமாகி வருகின்றது.</li></ul><h3>தடுப்புகள் மற்றும் கட்டுப்பாடுகள்</h3>ஆன்டிபயாட்டிக் எதிர்ப்பை தடுக்கவும் அவை பரவாமல் கட்டுப்படுத்தவும், பின்வரும் வழிகாட்டுதல்களை WHO வழங்குகிறது:<ul><li>அங்கீகரிக்கப்பட்ட‌ மருத்துவ நிபுணர் மூலம் பரிந்துரைக்கப்பட்டால் மட்டுமே ஆன்டிபயாட்டிக் மருந்துகளை எடுத்துக்கொள்ள வேண்டும். உங்களுக்கு தேவையில்லை என்றால் ஒருபோது அவற்றை உட்கொள்ளக்கூடாது.</li><li>பயன்படுத்திவிட்டு எஞ்சியுள்ள ஆன்டிபயாட்டிக் மருந்துகளை ஒருபோதும் யாருக்கும் கொடுக்கவோ நீங்களே மீண்டும் பயன்படுத்தவோ கூடாது.</li><li>எப்போதும் கைகளை நன்கு கழுவுவதன் மூலமும் ஆரோக்கியமான உணவைச் சுத்தமாக தயாரித்து உண்பதன் மூலமும் நோயாளிகளுடன் நெருக்கமான தொடர்பைத் தவிர்ப்பதன் மூலமும் பாதுகாப்பான உடலுறவுப் பழக்கங்களைக் கடைப்பிடிப்பதன் மூலமும் அந்தந்த வயதில் சரியான நேரத்தில் தடுப்பூசிகளைப் போட்டுக்கொள்வதன் மூலமும் தொற்றுநோய்களை நாம் வராமல் தடுக்கவோ கட்டுப்படுத்தவோ இயலும்.</li><li>உலகச் சுகாதார நிறுவனம் (WHO) மக்களுக்கு வழங்கியுள்ள ஐந்து முக்கிய ஆலோசனைகளைப் பின்பற்றி பாதுகாப்பான உணவுகளைத் தயார்செய்யுங்கள். உணவைச் சுத்தமாக வைத்திருங்கள், சமைத்த உணவுகளையும் சமைக்காத உணவுகளையும் பிரித்து வைத்துப் பயன்படுத்துங்கள், உணவை முழுமையாகச் சமையுங்கள், பாதுகாப்பான வெப்பநிலையில் உணவு இருக்குமாறு பார்த்துக்கொள்ளுங்கள், பாதுகாப்பான தண்ணீரையும் மூலப்பொருட்களையும் பயன்படுத்துங்கள் என்பவையே அந்த முக்கிய ஆலோசனைகள் ஆகும். ஆன்டிபயாடிக் மருந்துகளை வளர்ச்சிக்காகவோ நோயெதிர்ப்பிற்காவோ பயன்படுத்தாமல் வளர்க்கப்பட்ட விலங்குகள் அல்லது பறவைகளின் பாலையோ, இறைச்சியையோ அல்லது முட்டையையோ தேர்ந்தெடுத்து வாங்கி உட்கொள்ளுங்கள்.</li></ul>சுருக்கமாகச் சொன்னால், உங்களுக்கு நோய் வரும்போது உடல் தனது பாதுகாப்பு வழிமுறைகளை பயன்படுத்த‌ சிறிது அவகாசம் கொடுங்கள். உடலின் பாதுகாப்பு அம்சமானது நோய்க்கிருமிகளுடன் சண்டையிடுவதற்குச் சிறந்த வழிமுறையைக் கொண்டிருப்பதால், அது தனது வேலையைச் செய்ய அனுமதியுங்கள். உடல் தனக்கு ஏற்பட்ட நோயின் அழுத்தத்தை சமாளிக்க முடியாமல் போகும்போதுதான் மருத்துவர்களும் ஆன்டிபயாட்டிக்குகளும் தேவை. எனவே, புத்திசாலித்தனமாக நடந்துகொள்ளுங்கள்! &nbsp;

அளவுக்கு அதிகமான ஆன்டிபயாட்டிக் பயன்பாடு

शतावरी का वानस्पतिक नाम एस्पेरेगस रेसमोसस है | इसे सौ जड़ों वाली अथवा सौ पतियों वाली औषधि भी कहते हैं | माना जाता है कि इससे यौन एवं प्रजनन शक्ति बढ़ती है |आयुर्वेद में शतावरी की जड़ औषधि के रूप में इस्तेमाल की जाती है | इसे &nbsp;औषधियों की रानी माना जाता है क्योंकि पारम्परिक रूप से इसका इस्तेमाल गर्भधारण की उम्र वाली स्त्रियों में शक्तिवर्धन के लिए किया जाता था |<figure class="image"><img src="https://cdn.firstcrycdn.com/2018/01/455279566-H.jpg" alt="Image result for shatavari"></figure>शतावरी के शीतलता प्रदान करने वाले और एंटीऑक्सीडेंट गुण के कारण, आजकल इसका उपयोग विभिन्न प्रकार की स्वास्थय संबधी समस्याओं के उपचार हेतु होता है |इस लेख में हम इस गुणकारी औषधि के बारे में चर्चा करेंगे |<h4>शतावरी की आयुर्वेदिक विशिष्टता</h4><ul><li>रस (स्वाद) - कड़वा, मधु</li><li>वीर्य (ऊर्जा/शक्ति) - शीतल</li><li>विपक (पाचन उपरांत प्रभाव) - मधु</li><li>गुण - औषधीय, गरिष्ठ</li><li>दोष का प्रभाव - VP का संतुलन; K+</li><li>अन्तर्निहित प्रमुख तंतु - सातों तंतु</li><li>अन्तर्निहित तंत्र - पाचन तंत्र, मादा प्रजनन तंत्र, स्वशन तंत्र</li><li>संकेत - यौन दुर्बलता, बांझपन, रजोनिवृत्ति, हॉट फ्लैशेस, एस्ट्रोजेन की कमी, नपुंसकता, मासिक धर्म की अनियमितताएं, स्तनपान में कमी, हाईपरएसिडिटी, पेट में अलसर, डायरिआ, निर्जलीकरण, खांसी, गले में खराश, जीर्ण बुखार, कोलाइटिस, क्रोह्न रोग, गैस्ट्रोइंटेस्टिनल नली में सूजन, कायाकल्प चिकित्सा</li></ul><h4>महिलाओं के स्वस्थ्य के लिए</h4><ul><li>स्तनपान में कमी से ग्रसित महिलाओं में यह दूध का निर्माण बढ़ाती है |</li><li>कामलिप्सा को बढ़ाती है</li><li>यौन अंगों में सूजन कम करती है |</li><li>योनिक शुष्कता रोकती है और योनि का पी एच संतुलित करती है |</li><li>इसमें मुख्यतः सैपोनिन्स होता है जो महिलाओं में एस्ट्रोजेन विनियामक का कार्य करता है जिससे मासिक धर्म और उससे सम्बंधित समस्याओं के उपचार में सहायता मिलती है |</li><li>महिलाओं के लिए कामोद्दीपक का कार्य करती है |</li><li>केंद्रीय स्नायुतंत्र को शिथिल करती है जिससे रजोनिवृत्ति के दौरान आने वाले हॉट फ्लैशेस और रात में आने वाला पसीना कम होता है |</li><li>शतावरी गर्भस्थापक भी है| यह गर्भपात निवारण में सहायक है |</li><li>यह गर्भपोषक है | इसकी उपचय कार्यवाई भ्रूण एवं गर्भ धारण की हुई महिला के लिए लाभकारी है |</li><li>यह चिंता से सम्बन्धी समस्याओं में भी लाभकारी है |</li></ul><h4>पाचन सम्बन्धी समस्याओं के लिए</h4><ul><li>शतावरी की सूखी जड़ को पीस कर खाने से पेट साफ़&nbsp;होता है |</li><li>शोध से ज्ञात हुआ है कि शतावरी, पाचक एंजाइम (कार्बोहायड्रेट के लिए एमिलेज और वसा के लिए लाइपेस) की क्रिया बढ़ा कर पाचन क्रिया को बेहतर बनाती है&nbsp;|</li><li>पेप्टिक अलसर,&nbsp;अल्सरेटिव कोलाइटिस और इंफ्लेमेटरी बोवेल रोग के उपचार&nbsp;में भी शतावरी सहायक है |</li></ul><h4>अन्य स्वास्थय सम्बन्धी लाभ</h4><ul><li>रोग प्रतिरोधक क्षमता को बेहतर बनाती है&nbsp;- शतावरी की जड़ में सेपोजेनिन नाम का अवयव रोग-प्रतिरोध उत्प्रेरक होता है |</li><li>इम्मुनोएडजुवेंट क्षमता&nbsp;- एक अध्ययन के अनुसार वैक्सीन में शतावरी मिलाने से संक्रमण के खिलाफ प्रतिरक्षा प्रतिक्रिया में विकास होता है |</li><li>एन्टीऑक्सिडन्ट क्रिया - शतावरी की उच्च एंटीऑक्सीडेंट क्रिया इसे आयुर्वृद्धि विरोधक बनाती है | यह त्वचा पर होने वाली फ्री-रैडिकल क्षति को रोकती है |</li><li>डिप्रेशन के उपचार में सहायक&nbsp;- 2009 में मूषक प्रजाति पर हुए एक अध्ययन के अनुसार, शतावरी में मिलने वाले एंटीऑक्सीडेंटडिप्रेशन अवरोधक होते हैं | यह मष्तिष्क के न्यूरोट्रांसमिटर पर भी प्रभाव डालते है |</li><li>गुर्दे की पथरी की रोकथाम&nbsp;- शतावरी की जड़ मूत्र में मैग्नीशियम का स्तर बढ़ा कर गुर्दे में पथरी बनने से बचाव करती है | मैग्नीशियम का पर्याप्त स्तर पथरी से बचाव में लाभकारी माना जाता है |</li></ul><h4>खुराक और दुष्प्रभाव (आयुर्वेदिक चिकित्सक से परामर्श के बाद ही लें )</h4><ul><li>खुराक - शतावरी चूर्ण - 2-4 ग्राम दिन में 3 बार</li><li>शर्टावरी कैप्सूल - 2 कैप्सूल दिन में 3 बार</li><li>शतावरी कल्प - 1 चम्मच दूध या पानी के साथ</li><li>शतावरी घृतम - 1 चम्मच दिन में 2 बार</li></ul>चिकित्सक के परामर्श अनुसार ली गयी खुराक से शतावरी का कोई दुष्प्रभाव नहीं होता है |

शतावरी

पोषण और स्वास्थ्य को लेकर बढ़ी जागरूकता की वजह से लोग स्वस्थ रहने के लिए नयी तकनीक, नए चलन और आहार प्रणाली को आज़माने में रूचि लेने लगे हैं | ऐसी ही आहार प्रणाली का हिस्सा है विभिन्न प्रकार के फल और सब्ज़ियों के जूस लेना | &nbsp; फल और सब्ज़ियों में सूक्ष्म पोषक तत्व प्रचुर मात्रा में होते हैं | क्या जूस (फल और सब्ज़ियों का रस) फिर भी लाभदायक हैं ? इसे कितनी मात्रा में ग्रहण करना ठीक है? इसे ग्रहण करने का उपयुक्त समय क्या है? किस फल या सब्ज़ी का मेल किस रोग के लिए ठीक है ? ऐसे कई प्रश्न हैं जिनका उत्तर जानना आवश्यक है | &nbsp; &nbsp;<figure class="image"><img src="https://juicing-for-health.com/wp-content/uploads/2017/06/health-benefits-juicing.jpg" alt="Image result for juicing"></figure><h4>जूस में कौन से तत्व होते हैं ?&nbsp; &nbsp;</h4>फल और सब्ज़ियों में से निकाले जाने वाले जूस में निम्नलिखित तत्व होते हैं :&nbsp; &nbsp;<ul><li>विटामिन सी, विटामिन ए (बी -कैरोटीन), खनिज पदार्थ के कुछ अंश &nbsp; </li><li>फ्रक्टोज़ या सुक्रोज़ (यदि चीनी मिलायी गयी है) की अत्यधिक मात्रा &nbsp; </li><li>संसाधित जूस में संरक्षक पदार्थ, कृत्रिम रंग और स्वाद &nbsp; फल के बनिस्बत फल का रस &nbsp; </li></ul><figure class="image"><img src="https://lh5.googleusercontent.com/NunJkVg4PfnvaPJ0HgxtcAw-EFlxYVOSsv_bnzhElp-qEPmV-J8daOXqSy1ravsfF0AQa5xPYCsX9Uj2K4wrOnn9UmvZ2sXrlVCo6Eb23IiihrnglZYyC9TgB7Fy0CKQRDMx8Bmi9tYWpFnfow"></figure>एक सेब (130 ग्राम) - 90 किलोकैलोरी, 15 ग्राम कार्बोहायड्रेट, 4 ग्राम रेशा &nbsp;- शुगर का धीरे-धीरे सम्प्रेषण &nbsp; एक गिलास सेब का रस (330 मिलीग्राम) - 150 किलोकैलोरी, 35 ग्राम कार्बोहायड्रेट, 2 ग्राम रेशा - शुगर का क्षणिक तेज़ प्रवाह &nbsp; &nbsp;<h4>जूस की तुलना में साबुत फल और सब्ज़ियां &nbsp; &nbsp;</h4><ul><li>चीनी का मंथर सम्प्रेषण : जूस की अपेक्षा फल इसलिए बेहतर है क्योंकि उसे चबाने में अधिक समय लगता है | फल खाने से परिपूर्णता महसूस होती है और पाचन गति धीमी होती है जिससे शरीर में शुगर की मात्रा अचानक नहीं बढ़ती है | &nbsp; </li><li>चयापचय सम्बन्धी बीमारियों होने की कम सम्भावना : अध्ययन और खोज के अनुसार साबुत फल और सब्ज़ियां खाने से टाइप 2 मधुमेह और मोटापा होने की सम्भावना कम हो जाती है | &nbsp; </li><li>यकृत पर कम भार : यकृत वह अंग है जो शुगर का चयापचय करता है | फल का जूस लेने से शरीर में शुगर की अत्यधिक मात्रा हो जाती है जिससे यकृत पर अधिभार हो जाता है | अत्यधिक शुगर लिवर में वसा के रूप में संग्रहित होता है जिससे आगे चल कर इन्सुलिन विरोध विकसित हो जाता है | &nbsp; </li><li>विषाक्तता - सब्ज़ियों में कुछ विषैले अवयव होते हैं | क्युकरबिटासे परिवार के सदस्य, जैसे लौकी और खीरा में विषालु यौजिक होते हैं जिन्हें क्युकरबिटॉसिन कहते हैं | इन्हें ग्रहण करने से उलटी और गैस्ट्रोइंटेस्टिनल रक्तस्राव भी हो सकता है | क्योंकि जूस, रेशे के अभाव में, यकृत तक बहुत जल्दी पहुँच जाता है, इसका विषैलापन जानलेवा हो सकता है | &nbsp; </li><li>पोषक तत्व - साबुत खाद्य पदार्थों में एंटीऑक्सीडेंट, रेशे, फाइटोन्यूट्रिएंट, और सूक्ष्म पोषक तत्वों की मात्रा अधिक होती है जिनसे सम्प्पोर्ण पोषण प्राप्त होता है | जूस में पोषक तत्त्व ऑक्सीकरण या रेशा ख़त्म होने की वजह से नष्ट हो जाते हैं | &nbsp; </li><li>स्वच्छता - ताज़ा खाद्य पदार्थ अपने प्राकृतिक रूप में अधिक स्वच्छ होता है | जूस अस्वच्छ पानी और बनाने के तरीके की वजह से दूषित हो सकता है |</li></ul><h4>जूस अपने आहार में कब शामिल करें?&nbsp;</h4> फल और सब्ज़ियों के जूस निम्नलिखित परिस्थितियों में लें:&nbsp;<ul><li>निर्जलन - खासतौर पर गर्मियों में &nbsp; </li><li>बीमारी से ठीक होने के दौरान - यदि आप फ्लू या किसी अन्य संक्रमण के शिकार हुए हों तो सब्ज़ियों का पतला सूप और फल के जूस शक्तिवर्धक होते हैं और शरीर में नष्ट हुए पोषक तत्वों की भरपाई करते हैं | &nbsp; </li><li>पाचन समस्याओं में &nbsp;- यदि डाइयरिआ हुआ हो तो अनार या सेब का रस लाभदायक होता है | &nbsp; </li><li>दांत सम्बन्धी समस्याओं में - बुज़ुर्गों में यदि मधुमेह के लक्षण न रहे हों तो उन्हें जूस का सेवन करना चाहिए क्योंकि फल और सब्ज़ियां चबाने में उन्हें कठिनाई होती है | </li><li>विशेष अवस्थाओं या बीमारियों में -जूस के औषधीय लाभ भी हैं | जैसे, तुलसी और अदरक का ताज़ा जूस सर्दी,ज़ुकाम में राहत देता है | मात्रा बस ५-१० मिलीलीटर हो सकती है | परन्तु सेवन की अवधि सीमित होनी चाहिए | &nbsp; </li><li>चिकित्स्कीय और पौष्टिक आधार पर अच्छे स्वास्थ्य के लिए जूस का सेवन करें | &nbsp; आवश्यक है कि जूस का सेवन नियमित आहार के तौर पर न करें | साबुत फल और सब्ज़ियों में अधिक पौष्टिकता होती है | यदि जूस लेना ही है तो उसे निकलने की विधि में छानने की प्रक्रिया न करें | इससे जूस रेशायुक्त रहेगा | चुनाव आपके हाथ में है | &nbsp; </li></ul>

जूस

உண்ணாவிரதமும் அதன் பலன்களும்

उपवास

The best of all Medicines are Resting and Fasting - Benjamin FranklinFasting is a very popular phenomenon followed by people throughout the world, be it for religious or for health purposes. &nbsp;Its positive effects on the physical and mental well being has been discussed and documented right from our ancestors who used to eat before sunset and after sunrise. &nbsp;Fasting&nbsp;is the willing abstinence&nbsp;or reduction from some or all food, drink, or both, for a period of time.<figure class="image"><img src="https://www.canadianprotein.com/lifestyle/wp-content/uploads/2016/09/8-pros-and-cons-of-intermittent-fasting-diets.jpg" alt="Related image"></figure>However in today’s modern world, fasting has lost all its shine and people seem to be eating more and more in the name of health! &nbsp;Here we will be exploring what is fasting all about, its effect on health, reason for fasting, types, misconceptions, myths and benefits.<h4>What happens when we eat</h4><figure class="image image-style-align-right"><img src="https://lh5.googleusercontent.com/dp8Y_oB7VyloKSca6rMh3wUkbPb2OVMK3l1-n7vEg5RSizoaklSap8a-KTk9WN9YdUJKqttY-QGl98quA1Mg8RUunWLGMXnvbpfDkcMud7cn0jg4db-5xSVqa4P7kALZhoEByaQP"></figure>So basically, food rich in carbohydrates and proteins increase the secretion of Insulin in the blood. &nbsp;Insulin then converts food to glucose and transports it to required cells or store it in liver as glycogen.<h4>What happens when we fast</h4><ul><li>Blood sugar and Insulin levels begin to fall 6-24 hrs after beginning fasting</li><li>Liver starts to break down glycogen to release glucose</li><li>Liver manufactures new glucose from amino acids (gluconeogenesis) 24hrs to 2 days after beginning fasting</li><li>Low insulin levels stimulate breakdown of fat (lipolysis) for energy. &nbsp;Triglycerides (stored fat) is broken down into glycerol and fatty acids. &nbsp;Fatty acids are used by body for energy, while brain uses ketone bodies (produced by fatty acids).</li><li>During fasting phase, body gets into the mode of using fat as energy instead of glucose.</li></ul><h4>&nbsp;</h4><h4>&nbsp;</h4><h4 style="text-align:center;">Benefits of Fasting</h4><figure class="image"><img src="https://lh6.googleusercontent.com/ENQXZxbACQqW8G1esRFGTV0mfL0-AbU8_Egt9KuH8uuSHOh4yLerC0u4EqTewyJv-A9EyxbihW7bFbLWAGeis-7yKOL7wWnbnPlC7x6xS5E_YwqJXM5t__ewlRGCZU-M3AkYcnHg"><figcaption>Benefits of fasting</figcaption></figure><h4>&nbsp;</h4><h4>Ayurvedic concept behind fasting</h4>According to the International Journal of Science, environment and technology, Ayurveda recognises the viewpoint that fasting realises the assimilation of metabolic toxins which are not good for health. It is also stated in Ayurveda that fasting encourages digestive fire with exclusion of blockage in the channel which helps in reducing of effects of any disease.<h4>Types of Fasting</h4>Fasting methods and protocols vary widely depending on the specific fast.Diagnostic FastThis fast may be a bit more difficult because it's not something most people elect to do. Your doctor may prescribe a fast before a medical procedure such as surgery or a blood test. It's important to stick to the recommended protocol for safety and accurate test readings.Dry FastArguably the most straightforward kind of fast, dry fasting involves not eating or drinking anything during the fasting period.Liquid Fast or Water FastWhen liquid fasting, you only drink fluids and avoid eating solid foods. Liquid fasts can include broth, water, or concoctions made with water. &nbsp;Water fasts only permit water during the fasting period. These fasts can last anywhere from a day to several days.Juice FastJuice fasting, or juice cleansing, is a type of liquid fast lasting 3-5 days. It's usually conducted with detoxification or weight loss in mind. Juice fasts include organic, cleansing fruit and vegetable juices.Partial FastThere are two kinds of partial fasting. The first type is similar to liquid fasting except you may eat small amounts of solid food for the duration of the fast. The second type excludes certain foods for an extended period. Many people give up carbohydrates, alcohol, or red meat during this fast.Intermittent FastIntermittent fasting is&nbsp;alternating periods of fasting and eating during the same day. This pattern may persist every other day, a few days at a time, or you may choose to adopt this style of fasting into your everyday life for an extended period. The food you eat while intermittently fasting may not change at all, or people may feast during the eating window. Some people simply eat all their meals within a small window of time in the afternoon or evening.Alternate-day FastAlternate-day fasting&nbsp;is a much more intense fasting regimen than other fasting methods. This fast seems to be especially helpful for losing weight and maintaining weight loss progress. To qualify as an alternate-day fast, you must fast for at least 24 hours. Some people choose to extend alternate-day fasts up to 36 hours. Make sure to drink plenty of water&nbsp;during an alternate-day fast.Extended FastingExtended fasts are usually 48 hours without eating, but they can last up to a week or longer. People may conduct this fast a few times a year or every month. These fasts are usually only conducted by people who have a high body mass index or who have trained their metabolism to adjust to long periods of fasting. Depending on the length of the fast, it may be necessary to add nutritional supplements to your water to keep your vitamins and minerals in balance.Ketogenic FastKetogenic fasts push your body into the fat burning state known as ketosis. A ketogenic fast is similar to a partial fast in that it includes a small amount of food. The two differ in the types of food consumed. On a ketogenic fast, you only consume fatty foods to shift your body into ketosis.SInce IF is the most commonly followed type of fasting, let us look in detail about it.<h3>Intermittent Fasting</h3>Simple definition - Periods of fasting between periods of eating. &nbsp;There are different fasting regimen and a person chooses the one that suits him the best.IF can range from 12 hours to 3 months or more. &nbsp;You can fast once a week or once a month or once a year. &nbsp;Shorter fasts &nbsp;are generally done more frequently while prolonged fasting &nbsp;may range from one week to one month.<h4>Types of IF</h4>12-hour fast<ul><li>Eating three meals a day from 7am to 7pm, then fast from 7pm to 7am</li><li>Include a light breakfast, a lunch and dinner containing low carbohydrates, moderate protein and fat, avoiding refined and processed foods</li><li>Results in low insulin levels in the blood which prevents insulin resistance and is effective in preventing obesity</li><li>However it is not powerful enough to reverse weight gain</li></ul>16-hour fast<ul><li>Fasting from 7pm to 11am daily with an 8 hour eating window.</li><li>Can include 2-3 meals in that 8 hour window</li><li>It is more powerful than 12 hour fast, coupled with a low carbohydrate diet can help in weight loss. &nbsp;However losing weight is generally slow and steady</li></ul>20-hour fast<ul><li>In this fast, meals are eaten only in the evening with a 4 hour eating window</li></ul>&nbsp;<figure class="image image-style-align-right"><img src="https://lh6.googleusercontent.com/xEBmtAo0aN6lQZfzkazxWI_dK341DNcIji9uSl-7-Vgt9NT6JWS9MIaEGfZgt7yceErko375PbCqzttjBzuBio9W9bpWqgYaUEyR7PXeeoll9ijFDXLfe6ry9v3kuJ2Jzw1c2PJJ"></figure><h4>Fasting Tips</h4><ul><li>Drink water - Start each morning with 200-250ml of water to keep you hydrated</li><li>Stay busy - Fasting on a busy day helps to keep your mind off food.</li><li>Drink coffee/tea - act like appetite suppressant.</li><li>Ride the waves - Hunger comes in waves, it is not constant. &nbsp;When it hits, slowly drink a glass of water or a cup of green tea. &nbsp;The hunger pangs will slowly pass.</li><li>Give yourself one month - It takes time for the body to get used to fasting. &nbsp;It is difficult initially, but eventually it gets easier.</li><li>Follow a nutritious diet - A diet low in sugar, refined carbohydrates, high in healthy fat and moderate proteins help the body stay in fat-burning mode and make fasting easier.</li><li>Dont binge - Don't eat anything and everything you lay your eyes on after breaking a fast, this will negate the benefits of fasting.</li><li>Fit fasting into your own life - Instead of changing your life to fit your fasting schedule, change the fasting schedule to fit your life. When there is an occasion like wedding/festivals/family get-together, do not try to fast. &nbsp;Take a break and resume the regular fasting schedule.</li></ul>&nbsp;<h4>&nbsp;</h4><h4>Breaking the fast</h4>Break your fast gently. &nbsp;The longer the fasting period, the gentler you must be. &nbsp;Overeating right after fasting often leads to stomach discomfort. &nbsp;The following tips can be followed to break the fast:<ul><li>Drink a glass of water before breaking the fast with a snack.</li><li>Start with small portions of fruits/salads and nuts like dates, walnuts and almond. &nbsp;You can also start with broth/vegetable soup</li><li>Give a gap of 30 minutes post the small snack. &nbsp;This gap will allow for any waves of hunger to pass and get your digestive system ready for the full meal.</li><li>Take the time to chew the food thoroughly to slowly get your digestive system started.</li><li>Don't rush through eating. &nbsp;Take your time to relish each portion.</li></ul><h4>&nbsp;</h4><h4>Common concerns during fasting</h4><ul><li>Hunger</li></ul>It is a common concern during fasting. &nbsp;Hunger usually comes in waves and generally passes after a period of time. &nbsp;On continuing fasting for long period of time, appetite gradually decreases and hunger disappears. &nbsp;Following drinks or spices can be consumed to suppress hunger/appetite.<ol><li>Water - Staying hydrated helps prevent hunger. &nbsp;Drinking water before eating a meal may also reduce hunger and help prevent overeating.</li><li>Green tea - Full of antioxidants and polyphenols, green tea is a great aid for dieters. &nbsp;The powerful antioxidants may help stimulate metabolism and weight loss.</li><li>Cinnamon - Cinnamon has been shown to slow gastric emptying and may help suppress hunger. &nbsp;It may also help to lower blood sugar and therefore is useful in weight loss. &nbsp;Cinnamon may be added to all teas and coffees for a delicious change of pace.</li><li>Coffee - Helps to suppress hunger.</li><li>Chia seeds - they are high in soluble fibre and omega 3-fatty acids. &nbsp;These seeds absorb water and form a gel when soaked in liquid for 30min, which may aid in appetite suppression. &nbsp;They can be eaten dry or made into gel or pudding..</li></ol><ul><li>Dizziness</li></ul>Dizziness during fasting indicates dehydration. &nbsp;Preventing this requires both salt and water. &nbsp;Include plenty of fluids during fasting. &nbsp;If need be, add sea salt to home made bone broth or mineral water. &nbsp;Another possibility is low blood pressure, if a person is on medication for the same. &nbsp;Dosage can be altered by discussing with the physician.<ul><li>Headaches</li></ul>Headaches are common first few days mainly because of the transition from high salt diet to a very low salt intake on fasting days. &nbsp;Headaches are temporary and goes away with time.<ul><li>Constipation</li></ul>It is a common concern during fasting due to reduction in the food intake. &nbsp;However by increasing the intake of fibre, fruits, vegetables during non fasting period help to deal with this concern.<ul><li>Heartburn</li></ul>To prevent heartburn after a fast, avoid taking large meals. &nbsp;Avoid lying down immediately after eating. &nbsp;In addition, drinking sparkling water with lemon often helps.<ul><li>Muscle cramps</li></ul>Low magnesium which is common in diabetics, may cause muscle cramps. &nbsp;Can include magnesium supplements for the same.<h4>&nbsp;</h4><h4>Who should not fast</h4><ul><li>Severely malnourished or Underweight people</li></ul>When body fat falls below 4%, the body is forced to use proteins in order to feed itself leading to muscle loss. &nbsp;This syndrome is called wasting and is neither healthy nor beneficial in any way.<ul><li>Children under 18 years of age</li></ul>In children, proper growth outweighs all other health concerns, and adequate nutrition is an absolute prerequisite for normal growth. &nbsp;Underfeeding may result in stunted growth, which may be irreversible. &nbsp;Restricting calories also restricts the essential nutrients necessary for proper growth and development of vital organs, especially brain.<ul><li>Pregnancy</li></ul>The developing fetus requires adequate nutrients for optimal growth, and nutrient deficiency may cause irreversible harm during this critical period. &nbsp;<ul><li>Lactation</li></ul>Developing babies receive all their nutrients from the mother in the form of breast milk. &nbsp;If mother becomes deficient in nutrients then the baby will also be deficient leading to irreversible growth retardation. &nbsp;For this reason, long term fasting is not advised.<ul><li>Gout</li></ul>Gout is an inflammatory arthritis caused by excess uric acid crystals in the joints. &nbsp;Uric acid elimination through the urine decreases during fasting, resulting in a rise in uric acid levels. &nbsp;This can worsen gout. &nbsp;It is always better to consult the physician before starting on any kind of fasting.<ul><li>Taking medications</li></ul>Anybody who is taking medications e.g. aspirin, metformin, iron and magnesium supplements must consult the doctor before fasting. &nbsp;Since certain medications are best taken with food, which obviously is not possible during fasting.<ul><li>Diabetes</li></ul>If you have type-1 or type-2 diabetes and are on medications/insulin then it is better to consult the physician to alter the dosage. &nbsp;Fasting may cause the blood sugar to go extremely low leading to hypoglycemia (symptoms - shaking, sweating, irritability, fait, hunger and nausea). &nbsp;Untreated hypoglycemia can be fatal. &nbsp;<ul><li>Gastroesophageal Reflux Disease (GERD)</li></ul>In this condition, the stomach acid backs up into the esophagus, causing damage to the sensitive tissues of the esophagus. &nbsp;Also called as heartburn. &nbsp;This condition can worsen during fasting since there is nothing in the stomach to absorb the stomach acid.&nbsp;

Fasting

<figure class="image"><img src="https://lh3.googleusercontent.com/-OmWZf4u9fz2MT0ceFmjYKds76-Oj0nmcqH-9VYR4SqW4QORK-AicpOhUfuICoEUd7gLo8XHNap-otvec8KYx_-zWh9NKWwiXK583_X7VhWDlCVV9_A9ZWeXfQQ8_8hzUCfN9O-C"><figcaption>Ashwagandha</figcaption></figure><figure class="table"><table><tbody><tr><td>Ashwagandha also known as Indian ginseng is a powerful herb used to treat many health related problemsIt can be used in the form of powder, capsule, tablet orally.Also finds its use in tropical application in the form of hair oil, cream and shampoos. &nbsp;</td><td>Ashwagandha has numerous health benefits &nbsp;<ul><li>Improve muscle mass&nbsp; </li><li>Improve cognitive function&nbsp; </li><li>Anti cancer properties&nbsp; </li><li>To boost thyroid function&nbsp; </li><li>Regulate blood sugar&nbsp; </li><li>Help in fertility issues&nbsp; </li><li>Prevents hair loss&nbsp;</li></ul>Long term intake of supplements can lead to side effects&nbsp; Advised to take supplements on the recommendation of an ayurvedic practitioner&nbsp;</td></tr></tbody></table></figure>Be it a tea brand or any nourishing hair oil, ashwagandha has become a popular component of many products due to its numerous health benefits.This shrub is in use for more than 3000 years as a Rasayana (rejuvinator) in a number of ayurvedic formulations. Ashwa means ‘horse’ and gandha is smell. The name implies the root of the shrub which smells like a horse.<h3>Ashwagandha Benefits and Efficacy</h3><h4>Anti-anxiety effects and for neuro-health</h4>Ashwagandha has been known to cause reduction in anxiety by reducing the stress hormone, cortisol. Due to its calming effect on the body, a study has found its beneficial effect on the people with sleep disturbances or insomnia(1).Ashwagandha has been described as a nervine tonic(2)&nbsp;in Ayurveda. It has been used to treat Alzheimer's, Parkinson's, Huntington's and other neuro-degenerative diseases. It appears to allay disease and induce immunity and longevity in the users.<h4>Improvement in cognitive ability and memory</h4>Ashwagandha may be effective in enhancing both immediate and general memory in people with MCI (mild cognitive impairment) as well as improving executive function, attention, and information processing speed as per the study published(3)&nbsp;recently.Improvement in the symptoms of elderly population with alzheimer's(4)&nbsp;have also been seen.<h4>Anticancer properties</h4>Many animal studies have shown for ashwagandha to have antitumorigenic(6)&nbsp;properties on account of its antioxidant and immune-boosting properties. The anti-cancer properties have not only been seen in root extract but also seen in leaf extract which is a relatively under used part of the plant. &nbsp;<h4>For muscular strength</h4>Study on rats has shown that ashwagandha helps to improve muscle strength. Ashwagandha treated animals showed a significant increase in the duration of swimming time as compared to control.It has anti-inflammatory properties, and has been known to be effective in treating some forms of arthritis especially rheumatoid arthritis.<h4>Other benefits of ashwagandha</h4><ul><li>For an under active thyroid&nbsp;- Ashwagandha has been shown to support a sluggish thyroid for people diagnosed with Hashimoto’s disease, or under active thyroid.</li><li>Anti-diabetic effect&nbsp;- Both root and leaf extract of ashwagandha have been known to cause reduction in blood sugar levels as observed in a study&nbsp;done on diabetic rats.</li><li>Helps in fertility problems&nbsp;- In Ayurvedic medicine, ashwagandha has been used as a natural aphrodisiac&nbsp;that can help to improve sexual dysfunction. Ashwagandha is also used to boost testosterone levels and improve male fertility.</li><li>Improve the nutritional quality of the food&nbsp;- many studies(5)&nbsp;have been done where ashwagandha in combination with other herbs have been added to ready to eat foods like ladoos/ice cream/cookies, tea powder and so on. &nbsp;The results show improvement in shelf life of the food with an added benefit of its anti-inflammatory and anti-depressant properties.</li><li>Ashwagandha and weight loss - &nbsp;Since stress is also associated with weight gain and obesity. Relieving stress using ashwagandha can also benefit in terms of weight loss and improved health. It helps in reducing fat and improving muscle mass, due to which many athletes include ashwagandha supplements in their diet.&nbsp;</li><li>Ashwagandha curbs Hair loss - &nbsp;With stress leading to hormonal imbalance, the hair follicles gets affected, disrupting the resting and growth phase of hair. Using ashwagandha helps to reduce stress and cortisol levels in the body. External application with oil helps to make the hair shinier and strengthens the hair follicle.&nbsp;</li></ul><h3>Ashwagandha forms and recommended dosage&nbsp;</h3>Ashwagandha is generally found in the form of churna or powder which is then mixed with ghee or honey or water and then consumed. &nbsp; Commercially it is sold in the form of ashwagandha root powder, capsule, tablet, ashwagandha tea, hair oil, shampoo for tropical application.&nbsp; Dosage&nbsp;<ul><li>Less than 5g of ashwagandha powder + 100 ml milk + little cow ghee - helps in improving stamina, nourishment to the body, as an aphrodisiac, also recommended for malnourished children.&nbsp; </li><li>250 mg-500 mg, 2-3 times a day, taken with water is useful for calming nerves, acts as an antidepressant and also help diabetics in lowering blood sugar.&nbsp; </li><li>Ashwagandha paste is used to treat swelling in joints.&nbsp; </li><li>Ashwagandha siddha tailam - used for general weakness, to treat rheumatoid arthritis.&nbsp; </li></ul><h3>Side effects and contraindications</h3>There are no known adverse effects of using ashwagandha. &nbsp;It is better to take ashwagandha in the doses and duration as advised by an ayurvedic practitioner.&nbsp;<ul><li>However it is recommended that this herb should be avoided by pregnant ladies as it leads to early delivery.&nbsp; </li><li>Large doses for a long period of time can cause abdominal cramping and even diarrhoea.&nbsp; </li><li>Since it has immune boosting properties, people with auto-immune disease like AIDS or lupus should take extra care while consuming this herb. &nbsp; </li></ul>Even though there are plenty of health benefits of ashwagandha, it is advisable to take the opinion of an ayurvedic practitioner for the dosage and the duration of the medicine consumed. &nbsp;<hr><h3>References</h3>1 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039614/%23&amp;sa=D&amp;ust=1548353450677000">Medicine (Baltimore)</a>. 2018 Jun; 97(26): e11299.2 <a href="https://www.google.com/url?q=http://www.ijplsjournal.com/issues%2520PDF%2520files/Archive-2016/Oct-nov-2016/10.pdf&amp;sa=D&amp;ust=1548353450678000">http://www.ijplsjournal.com/issues%20PDF%20files/Archive-2016/</a>3 <a href="https://www.google.com/url?q=https://www.tandfonline.com/doi/abs/10.1080/19390211.2017.1284970&amp;sa=D&amp;ust=1548353450678000">https://www.tandfonline.com/doi/abs/10.1080/19390211.2017.1284970</a>4 <a href="https://www.google.com/url?q=http://www.ayurlog.com/index.php/ayurlog/article/view/222&amp;sa=D&amp;ust=1548353450679000">http://www.ayurlog.com/index.php/ayurlog/article/view/222</a>5 <a href="https://www.google.com/url?q=http://www.homesciencejournal.com/archives/2016/vol2issue3/PartB/2-2-77.pdf&amp;sa=D&amp;ust=1548353450679000">http://www.homesciencejournal.com/archives/2016/vol2issue3/Part</a>6 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899165/&amp;sa=D&amp;ust=1548353450680000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899165/</a><a href="https://www.google.com/url?q=http://www.ijplsjournal.com/issues%2520PDF%2520files/Archive-2016/Oct-nov-2016/10.pdf&amp;sa=D&amp;ust=1548353450681000">8 http://www.ijplsjournal.com/issues%20PDF%20files/Archive-2016/Oct-nov-2016/10.pdf</a>&nbsp;

Ashwagandha

Ghee has its origins in India and to this day is widely used in Ayurvedic medicine because of its healing properties. Ghee has been used for thousands of years, quite literally. It’s truly an “ancient” health food and is definitely not a fad.<figure class="image"><img src="https://lh4.googleusercontent.com/3HTkI1vK8bT-mF_VN_fdipP9jrJ4jO25UbTckVx3U_pC1-Ko0NlGs5K1Lg3nFL5cxikIMNP_fOXRo7go4DwfFNnUN-FWg9oESNaJ8-scI4Z6iqZ51NEb7Gr5f_WwXvacYBB6bdRP"></figure><h3>Doesn’t ghee have a lot of fats?</h3>The simplistic idea that eating fat makes you fat is completely wrong. Quality fats are essential&nbsp;to have in our diet and it’s very clear that human physiology needs fats because every membrane of every cell&nbsp;and every organelle inside of cells are made of fats. Healthy bile release and a healthy gallbladder requires fat, the brain is comprised of 60% fat&nbsp;and even detox requires fat.Ghee fats are free of trans-fats, oxidized cholesterol or any hydrogenated oils. This makes the fat in pure ghee healthy; &nbsp;essential to perform vital functions such as supporting your nervous, skin and mental health, protecting your stomach lining from the digestive acids and strengthening cell membranes.<h3>What makes it a Super food</h3>Besides being rich in healthy fats and a wonderfully good taste, here are few properties which make ghee a must in our kitchen and diets.Rich in fat soluble vitamins:&nbsp;Ghee is lactose-free and, compared to butter, much lower in cholesterol. It is also jam-packed with fat-soluble vitamins A,D, E, and K.&nbsp;<ul><li>These have wonderful antioxidant properties, and play a critical role in strengthening our immune systems.</li><li>Vitamin K2 which is essential for the body to help utilise minerals, including calcium.</li><li>It contains a unique form of vitamin D that helps with the proper functioning of the synapses in the brain, which are beneficial for mental alertness and memory.</li></ul>Good for our guts:&nbsp;rich source of naturally occurring butyrate, which is a short-chain fatty acid that acts as a detoxifier, it's anti-inflammatory and improves colon health.Helpful for individuals suffering from IBS, Crohn’s disease and ulcerative colitis.Anti inflammatory: Ghee helps the body fight inflammation, since it's a great source of cholesterol. Cholesterol is a healing agent whose levels naturally increase during periods of stress and inflammation.Detox agent:&nbsp;Ghee is also known as a body cleanser as it removes impurities from your body. Fats, and especially omega-3 fatty acids, are strong natural antioxidants and are used to eliminate petrochemicals, pesticides and heavy metals. Grass-fed butter and <a href="https://www.google.com/url?q=http://www.reallifeofpie.com/ghee&amp;sa=D&amp;ust=1548245360225000">ghee</a>&nbsp;also contains lauric acid—a potent antimicrobial and anti-fungal substance.&nbsp;Good for digestion: Ghee is known to stimulate the digestive process and is likely to aid in weight loss. Because ghee is free of casein and other milk solids, it is a great option for people with sensitivities to dairy.Finally, ghee is a great practical addition to any kitchen. It is non-perishable, has a shelf life of up to 100 years, and unlike butter it does not need to be refrigerated. It has a relatively high smoke point when compared to other fats. This means it does not burn easily, and can tolerate much higher cooking temperatures.<h3>Ayurvedic Perspective</h3>It balances Pitta Dosha but it increases digestion strength (Usually, the substances that balance Pitta, also cause depletion of digestion fire)It is conducive to Rasadhatu (essence part of digested food), Sukradhatu (semen) and Ojas. It has cooling and softening effect on the body. It adds to the clarity of the voice and complexion<h3>Importance as medicine</h3>Ghee is used as a base in many medicines due to its bioavailability , potential to cross the barriers in the body and useful for the brain.<ul><li>Ghee is good for the eyes, to improve appetite, maintain the quality of voice, for longevity and provides strength.</li><li>Cow’s ghee is used as an aphrodisiac, to improve memory and concentration.</li></ul><h3>Correct way of preparing ghee</h3>A lot of people think that ghee is simply clarified butter, prepared by collecting cream from milk and heating it. However traditionally in India, ghee involves the process of fermentation (culturing). Fermentation makes ghee less Kapha increasing, easier and light to digest.<figure class="image"><img src="https://lh4.googleusercontent.com/9To23eOaU7CV2au_pmxPe7R3h2quSp0BQq5aNsbPjKEyi6L-2SDluPtdUpZPyazLHssnwVTT0LkrKlqM9uDwiSPOpCHTKDN02A9G_aB04u0ekHtxyxbC0MXX4TNo16Iyk0kfeR7E"></figure>There are two methods of preparing ghee<ol><li>From Curd: Milk is boiled, cooled and set to curdle. &nbsp; Curd is then churned to extract butter, which is in turn heated to get ghee.</li><li>From Cream: Milk is boiled and cooled to separate cream which is collected for multiple days. The cream is churned to extract butter. The day before ghee preparation, little curd is added to the butter and mixed for fermentation. Next day fermented butter is heated to get ghee.</li></ol>

Ghee is the new superfood

मौसम में बदलाव वातावरण के विभिन्न तत्वों में बदलाव लाता है | जहाँ वर्षा ऋतु में हर तरफ हरियाली छा जाती है, वसंत में पेड़ों पर नयी कोपलें आती हैं, वहीँ, शरद और ग्रीष्म ऋतु में धीरे-धीरे पेड़ अपना हरा आवरण उतार देते हैं | मौसमी बदलाव पशुओं पर भी असर करता है | शीतनिद्रा या शीतस्वाप इसका प्रमुख उदाहरण है | क्योंकि मानव जाति इस पारितंत्र का हिस्सा है, मौसम में बदलाव का प्रभाव मनुष्य पर भी पड़ता है |मानव शरीर में स्वयं को वातावरण के अनुकूल बनाने की अद्भुत क्षमता है | किन्तु, कुछ परिस्थितयों में हमारा शरीर मौसमी बदलाव के अनुरूप स्वयं को ढाल नहीं पाता है | जिसके परिणाम स्वरुप शारीरिक दोष में असंतुलन हो जाता है | इससे विभिन्न प्रकार की बीमारियां होने की सम्भावना बढ़ जाती है |<blockquote>त्तश्यशीताध्यादाहरद बलं वर्णाश्च वर्धते ।यस्यऋतुसात्मयम विदितं चेष्टाहारव्यापाश्रयं ।।</blockquote>जिस व्यक्ति को मौसम के अनुकूल आहार नियम का ज्ञान होता है और जो उसे अमल में लाता है, उसकी शक्ति में वृद्धि होती है और वर्ण तेजस्वी होता है |सूर्य के मकर राशि में प्रवेश से ठंढी वायु चलती है जिससे ठंडक और रूखेपन में वृद्धि होती है | जलवायु में परिवर्तन को अनुकूल बनाने के लिए जीवनशैली में कई बदलाव लाने पड़ते हैं | यही वह समय है जब फ्लू, सर्दी-ज़ुकाम, खांसी और साइनोसाइटिस जैसी समस्याएं उन्पन्न होती हैं |<figure class="image"><img src="https://images.unsplash.com/photo-1519944159858-806d435dc86b?ixlib=rb-1.2.1&amp;ixid=eyJhcHBfaWQiOjEyMDd9&amp;auto=format&amp;fit=crop&amp;w=1000&amp;q=80" alt="person wearing jacket and backpack"></figure>हम अपने शरीर को इस बदलाव के अनुकूल बनाने के लिए निम्नलिखित तरीके अपना सकते हैं :<h4>पालन करें :</h4><ul><li>नियमित व्यायाम :&nbsp;अध्ययन से ज्ञात होता है कि शरद ऋतु में लिपिड प्रोफाइल में असंतुलन &nbsp;ज़्यादा समभावना रहती है | ह्रदय तथा रक्तवाहिकाओं सम्बन्धी बीमारियों का भी खतरा रहता है | इसलिए मौसम अनुरूप वस्त्र धारण कर शारीरिक गतिविधियों में भाग लें जैसे, चलना, जॉगिंग, योग इत्यादि |</li><li>मौसमी खाद्य पदार्थ और मेवे आहार में शामिल करें&nbsp;- आयुर्वेद के अनुसार आंवला, नारंगी, मोसम्बी जैसे फल, शकरकंद, सूखे बीन्स, मटर जैसी सब्ज़ियां और बादाम, अखरोट, खुमानी, अंजीर, खजूर जैसे मेवे, खाएं | इनमें विटामिन स प्रचुर मात्रा में होता है | ये खाद्य पदार्थ इस मौसम में होने वाले संक्रमण से शरीर की रक्षा करते हैं | इनमें &nbsp;मौजूद अच्छा वसा ठण्ड से राहत देता है और बी-विटामिन और खनिज पदार्थ शरीर को चुस्त और तरोताज़ा रखते हैं |</li><li>अन्य खाद्य पदार्थ और मसाले&nbsp;- तिल और उसने बानी खाद्य सामग्री, गन्ना और गुड़, वसा युक्त मछली, घी, दूध और दुग्ध पदार्थ, काली मिर्च, अदरक, जीरा, हल्दी इत्यादि कैल्शियम, आयरन और अच्छे वसा के स्त्रोत हैं | उक्त मसाले पाचन में सहायक होते हैं | इनमें सूजन अवरोधक और जीवाणुरोधी क्षमता भी होती है |</li><li>शुष्कता से बचने के लिए तिल के तेल की मालिश&nbsp;और गुनगुने पानी से स्नान का सुझाव दिया जाता है |</li><li>ताज़ा, गर्म&nbsp;भोजन ही ग्रहण करें |</li><li>विटामिन डी के लिए हर रोज़ काम से काम ३० मिनट तक धूप&nbsp;में रहें |</li></ul><h4>बचें :</h4><ul><li>अत्यधिक ठण्ड से बचें; ज़्यादा देर तक बाहर न रहें |</li><li>ठण्डा भोजन और पेय पदार्थ ग्रहण न करें |</li><li>संसाधित खाद्य पदार्थ न लें, ताज़े खाद्य पदार्थ भोजन में शामिल करें |</li><li>रात को देर से न सोएं |</li><li>आयरूवेद के अनुसार कसैले खाद्य पदार्थों से बचें | ये वात दोष उत्प्रेरक हैं |</li></ul><h4>शरद ऋतु में होने वाली स्वास्थय सम्बन्धी समस्याएं और उनका निवारण</h4><ol><li>सर्दी-ज़ुकाम&nbsp;: एक चौथाई सोंठ का चूर्ण, एक चौथाई काली मिर्च का चूर्ण, ४-५ तुलसी के पत्ते, १ लौंग, दालचीनी का एक छोटा टुकड़ा, आधा चम्मच अजवाइन के दाने - दो कप पानी में ये सभी उबालें। मिश्रण आधा होने पर गुड़ मिलाएं | दिन में दो बार आधा-आधा कप सेवन करें |</li><li>शुष्करूखी त्वचा&nbsp;- गुनगुने धन्वंतरि तेल की नियमित मालिश करें, चेहरे पर इलादि तेल लगाएं |</li><li>ठण्ड और बंद नाक की वजह से होने वाला सर दर्द&nbsp;- नासिका छिद्र में सोने से पहले षड्बिन्दु/अनुतैल की २ गुनगुनी बूदें डालें |</li><li>ठण्ड से बचने के लिए&nbsp;- रात को सोने से पहले यूकेलिप्टस तेल की बूदें की भाप लें |</li><li>कब्ज - रात को गन्धर्व हरितकी चूर्ण की गुनगुने पानी के साथ माध्यम खुराक लें |</li><li>फटे &nbsp;हुए होंठ और एड़ियाँ&nbsp;- कैलाश जीवन का उपयोग दोनों के लिए सहायक है | खाली पेट गाय के घी का सेवन भी निवारण में मदद करता है |</li><li>फुलाव/सूजन&nbsp;- एक चम्मच हिंग्वाष्टक चूर्ण गुनगुने पानी के साथ भोजन के आधा घंटा बाद लें |</li></ol>मौसमी बदलाव के प्रतिकूल प्रभाव से बचने के लिए आहार , व्यायाम और नींद में मौसम अनुकूल परिवर्तन लाना हितकर होता है | इससे हमारे शरीर को &nbsp;जलवायु परिवर्तन का कुशलता पूर्वक सामना करने में मदद मिलती है |

शरद ऋतु -बदलती ऋतु के साथ स्वास्थय सम्बन्धी प्रबंधन

हमारे शरीर के पास स्वयं को स्वस्थ करने की प्रबल तकनीक है जो उसे बीमारियों के आंतरिक और बाहरी कारणों से लड़ने में सक्षम बनाती है | परंतु कई बार शरीर को संक्रमण पैदा करने वाले बैक्टीरिया से लड़ने के लिए अतिरिक्त सहायता की आवश्यकता पड़ती है | एंटीबायोटिक दवाइयां शरीर की प्रतिरोधक क्षमता को यह सहायता प्रदान करती हैं| लेकिन इन दवाइयों का अविचारपूर्ण और दीर्घकालीन उपयोग शरीर की प्रतिरोधक क्षमता को कमजोर भी बना सकता है&nbsp;<figure class="image"><img src="https://images.unsplash.com/photo-1471864190281-a93a3070b6de?ixlib=rb-1.2.1&amp;ixid=eyJhcHBfaWQiOjEyMDd9&amp;auto=format&amp;fit=crop&amp;w=1000&amp;q=80" alt="assorted medication tables and capsules"></figure>प्रोसीडिंग्स ऑफ दी नेशनल एकेडमी ऑफ साइंसेज के &nbsp;अध्ययन के अनुसार 2000 से 2015 के बीच भारत में एंटीबायोटिक दवाइयों का उपयोग दोगुना हो गया है जिससे एंटीबायोटिक प्रतिरोध विकसित हो गया है|<blockquote>डॉक्टरs &nbsp;ने एंटीबायोटिक प्रतिरोध में वर्धन की चेतावनी दी - टाइम्स ऑफ इंडिया, अक्टूबर 201815 वर्षों में एंटीबायोटिक्स का इस्तेमाल भारत में हुआ दुगना - दि हिंदू, &nbsp;मार्च 2018डॉक्टरs ने एंटीबायोटिक &nbsp;दवाइयों के अति-उपयोग के खिलाफ दी चेतावनी - दि हिंदू, जुलाई 2018</blockquote>&nbsp;<h4>एंटीबायोटिक दवाइयों का दुरुपयोग या अति-उपयोग कैसे होता है?</h4>बिना आवश्यकता उपयोग: एंटीबायोटिक दवाइयों का उपयोग केवल बैक्टीरियल संक्रमण को ठीक करने के लिए किया जाता है, वायरल या फंगल संक्रमण को नहीं| अक्सर सर्दी जुकाम वायरस की वजह से होते हैं जिसमें एंटीबायोटिक दवाइयां किसी काम की नहीं होती है | परंतु आजकल नॉनप्रिसक्रिप्शन एंटीबायोटिक दवाइयों की ओवर द काउंटर बिक्री और चिकित्सकों द्वारा इन दवाइयों का उग्र प्रचार (सर्दी और जुकाम के लिए भी) दोगुना हो गया है|अनुचित खुराक: ज्यादातर रोगी एंटीबायोटिक दवाइयों का इस्तेमाल थोड़ा सा आराम होने पर ही बंद कर देते हैं | दवाई का निर्देशानुसार पूरा कोर्स (3/5/7 दिन डॉक्टर के अनुसार) करना आवश्यक है | कई बार रोगी दवाई की कम खुराक लेते हैं जिसकी वजह से बैक्टीरिया जीवित बने रहते हैं और दवाई के खिलाफ इनकी प्रतिरोधक क्षमता बढ़ जाती है|खाने में एक्सपोजर: जानवरों को पालने में एंटीबायोटिक्स का इस्तेमाल बढ़ गया है| जानवरों में एंटीबायोटिक्स का इस्तेमाल संक्रमण और बीमारियों से बचाव अथवा शारीरिक विकास के लिए किया जाता है| एंटीबायोटिक्स का अति उपयोग, प्रतिरोध को मनुष्यों में प्रेषित करता है, जब वे इन जानवरों के सीधे संपर्क में आते हैं या फिर इन्हे खाते हैं|<h4>&nbsp;</h4><h4>एंटीबायोटिक प्रतिरोध के परिणाम</h4>अनेक संक्रमण जैसे निमोनिया, टी बी, गोनोरिया, सालमोनेलोसिस का उपचार, बैक्टीरिया में एंटीबायोटिक दवाइयों के खिलाफ प्रतिरोध बढ़ने की वजह से कठिन हो रहा है| एंटीबायोटिक दवाइयों की उपचार क्षमता कम हो गई है|प्रतिरोध की वजह से हॉस्पिटल में रहने की अवधि, उपचार का मूल्य और मृत्यु दर में बढ़ोत्तरी &nbsp;हुई है|<h4>नियंत्रण और बचाव</h4>एंटीबायोटिक प्रतिरोध से बचाव और इसे नियंत्रण में लाने के लिए डब्ल्यू एच ओ ने निम्नलिखित दिशा निर्देश दिए हैं:<ul><li>एंटीबायोटिक दवाइयों का इस्तेमाल किसी प्रमाणित चिकित्सक के निर्देश अनुसार ही करें|</li><li>न तो बची हुई दवाइयों का सेवन करें और न ही अपनी दवाइयां किसी और के साथ बाटें |</li><li>संक्रमण से बचने के लिए अपने हाथ नियमित धोएं, भोजन को साफ़-सुथरे तरीके पकायें, बीमार व्यक्तियों के साथ अत्यधिक नज़दीकी संपर्क में न आएं, सुरक्षित यौन सम्बन्ध बनायें|</li><li>डब्ल्यूएचओ द्वारा निर्देशित सुरक्षित भोजन के पाँच तरीकों को अपनाएं - सफाई &nbsp;बरतें, &nbsp;कच्चे और पके हुए भोजन को अलग अलग रखें, भोजन को पूर्णतया पकाएं, भोजन को सुरक्षित तापमान पर रखे, साफ पानी और कच्चे पदार्थों का इस्तेमाल करें| उस खाने का चयन करें जो ऐसे जानवरों से मिला है जिन्हें बिना एंटीबायोटिक की सहायता से विकसित किया गया है|</li></ul>यदि आप बीमार हैं तो अपने शरीर को स्वयं को स्वस्थ करने के लिए कुछ समय दें | शरीर के प्रतिरोधक तंत्र को उसका काम करने दे, &nbsp;क्योंकि किसी भी बीमारी से लड़ने का यही सबसे अनुकूल तरीका है | चिकित्सकों और एंटीबायोटिक दवाइयों का सहारा तभी ले जब आपका शरीर बीमारी के तनाव से स्वयं को स्वस्थ करने में असक्षम हो| &nbsp;अपने स्वास्थ्य के प्रति समझदारी बरतें|

एंटीबायोटिक दवाइयों का अति-उपयोग

मौसम में बदलाव अपने साथ कई स्वास्थ्य संबंधी समस्याएं लेकर आता है | यह एक प्राकृतिक प्रक्रिया है जिसमें मानव शरीर स्वयं को वायुमंडलीय तापमान और नमी के अनुसार समायोजित करता है| इस बदलाव के दौरान निम्न शारीरिक प्रतिरोधक क्षमता वाले लोग बीमार पड़ जाते हैं | बुखार/ज्वर ऐसे ही रुग्णता का लक्षण है |सर्दी-जुकाम, पेट दर्द या कोई और संक्रमण शरीर में ज्वर के रूप में व्यक्त होता है | ज्वर हमारे शरीर के प्रतिरोधक तंत्र की संक्रमण के खिलाफ प्रतिक्रिया है | इसमें शरीर का तापमान सामान्य से अधिक हो जाता है |<figure class="image"><img src="http://cdn7.dissolve.com/p/D428_109_005/D428_109_005_0004_600.jpg" alt="Image result for thermometer fever"></figure><h4>ज्वर/ बुखार में क्या होता है</h4><ul><li>शरीर का तापमान 98.6 डिग्री फारेनहाइट से अधिक हो जाता है</li><li>शारीरिक चयापचयया मेटाबॉलिज्म बढ़ जाता है</li><li>भूख की कमी</li><li>दर्द की संवेदनशीलता का बढ़ना</li><li>सुस्ती</li><li>संक्रमण के आधार पर कुछ विशेष लक्षण जैसे ज्वर के साथ ठिठुरन/शरीर या सर में दर्द</li></ul><h4>क्या करें</h4><ul><li>आराम करें - क्योंकि बुखार के दौरान शरीर संक्रमण से लड़ रहा होता है, इसलिए आराम करने से शरीर की प्रतिरक्षा प्रणाली को सहायता मिलती है |</li><li>पानी खूब पिएं&nbsp;- बुखार के दौरान चयापचय बढ़ने से शरीर में निर्जलीकरण होना स्वाभाविक है, इसलिए अधिकाधिक मात्रा में पेय पदार्थ, जैसे सादा पानी, जूस, सूप या नारियल पानी ले |</li><li>सादा और सुपाच्य भोजन ग्रहण करें - घर का बना सादा भोजन जैसे चावल या इडली खाएं जिससे शरीर को तुरंत ऊर्जा मिले और पाचन तंत्र पर भार न पड़े |</li><li>हल्के कपड़े पहने - ढीले सूती सूती कपड़े पहने | शरीर को कपड़ों की परतों या स्वेटर से ना ढके | इससे शरीर में ताप कैद रहता है और तापमान को नीचे लाने में कठिनाई होती है |</li><li>घर का वायुसंचार कुशल रखें - ताजा हवा शरीर के तापमान को कम करने में सहायक होती है|</li><li>हाथ या माथे पर ठंडी पट्टी रखें |</li><li>संक्रमण फैलाने से बचें - अपने हाथ नियमितता से धोएं |</li></ul><h4>न करें</h4><ul><li>बिना निर्देश पेरासिटामोल या कोई अन्य दवाई ना ले - यदि तापमान 100 डिग्री फारेनहाइट है तो दवाई ना ले | शरीर की प्रतिरक्षा प्रणाली बैक्टीरिया या वायरस से लड़ने के लिए शरीर के तापमान को बढ़ा देती है | यदि तापमान 102 डिग्री फॉरेनहाइट से अधिक है और साथ में दर्द और थकान है तो डॉक्टर से संपर्क करें |</li><li>यात्रा ना करें - क्योंकि शरीर पहले से ही वातावरण के अनुरूप होने की कोशिश कर रहा है, यात्रा से होने वाले बदलाव या अस्थिरता की वजह से शरीर को वापस संतुलित होने में अधिक समय लगेगा |</li></ul><h4>बच्चों में ज्वर/ बुखार होने पर सुझाव</h4><ul><li>बच्चों में भिन्न प्रकार के लक्षण हो सकते हैं | लक्षण के आधार पर उपचार करें |</li><li>शरीर का तापमान 101 डिग्री फेरनहाइट के ऊपर होने के अलावा सुस्ती, थकान और तंद्रा जैसे लक्षण बच्चों में देखे जाते हैं| बच्चों के चिकित्सक के निर्देश में एंटीपायरेटिक दवाइयां देना शुरू करें |</li><li>जबरदस्ती भोजन ना खिलाए | भूख न लगना शरीर की प्रतिरक्षा प्रणाली का हिस्सा है |</li><li>पानी या अन्य पेय पदार्थ जैसे सूप, रवा या चावल की गंजी, पतली खिचड़ी दे | यह सुपाच्य है, शरीर को ऊर्जा प्रदान करते हैं और जल नियोजित रखते हैं|</li><li>औषधियां और मसाले जैसे सोंठ, अजवाइन और काली मिर्च दे | यह संक्रमण से लड़ते हैं, शरीर से विषाक्त पदार्थों को निकालते हैं और भूख बढ़ाते हैं |</li></ul><h4>आयुर्वेदिक उपचार</h4><ul><li>महासुदर्शन गण वटी - वयस्कों और 3 साल से अधिक बच्चों को एक टैबलेट दिन में 3-4 बार, 2 से 3 साल के बच्चों को आधा टेबलेट दिन में 3-4 बार |</li><li>काढ़ा - 100 ml पानी में 3g सोंठ पाउडर, 5g अजवाइन, 3g काली मिर्च, 2 लौंग और दालचीनी का एक छोटा टुकड़ा डालकर आधा होने तक उबालें | इसे chhanein और गुड़ मिलाकर दिन में एक या दो बार पीयें | यह विषहरण , पाचन क्रिया और भूख बढ़ाने में सहायक है |</li></ul>ज्वर/बुखार लक्षण मात्र है, इसलिए कारण जानने के लिए प्रयास करना आवश्यक है | शरीर की प्रतिरक्षा प्रणाली को कार्य करने का समय दें | कोशिश करें कि शरीर को संक्रमण से लड़ने के लिए सहायता प्रदान करें | आराम करें, पेय पदार्थ लें और शरीर को ऊर्जा प्रदान करें | इससे शरीर की प्रतिरोधक क्षमता बढ़ेगी और दवाइयों के दुष्प्रभाव से बचा जा सकेगा |

ज्वर/बुखार

कब्ज़ पाचन तंत्र की वह स्थिति है जिसमें व्यक्ति का मल कड़ा होने के कारण मलत्याग में कठिनाई होती है | व्यक्ति को ऐसा प्रतीत होता है कि पेट ठीक से साफ़ नहीं हुआ है | ज़्यादातर यह स्थिति इसलिए उत्पन्न होती है क्योंकि अमाशय में मौजूद भोजन में से अमाशय आवश्यकता से अधिक पानी सोख लेता है | मल कड़ा हो जाता है और निष्कासन में तकलीफ होती है | &nbsp; हाल ही में हुए एक सर्वेक्षण के अनुसार, लगभग 22 % वयस्क भारतीय जनता कब्ज़ से ग्रसित है | कलकत्ता में इसकी व्यापकता 28% है, जो सर्वेक्षण के आठ शहरों में सबसे अधिक है | &nbsp; &nbsp;<figure class="image"><img src="https://millioneyes.azureedge.net/1vmo3mg7/image_1548744108923_ad34f21062769d810f82813fb464d09f.png"></figure><h4>कब्ज़ के कारण &nbsp;</h4><ul><li>संसाधित खाद्य पदार्थ जैसे चिप्स, ब्रेड, सफ़ेद चावल का सेवन &nbsp; </li><li>भोजन में साबुत अनाज, फल और सब्ज़ियों की कमी&nbsp; </li><li>दुग्ध पदार्थों का अत्यधिक सेवन &nbsp; </li><li>पानी काम मात्रा में पीना&nbsp; </li><li>चाय/कॉफ़ी/मदिरा का अत्यधिक सेवन &nbsp; </li><li>सुस्त जीवनशैली &nbsp; </li><li>दबाव आने पर शौच न जाना &nbsp; </li><li>हाइपोथायरायडिज्म, मधुमेह, पार्किंसंस रोग, पेट का कैंसर, मल्टीप्ल स्क्लेरोसिस, नैदानिक डिप्रेशन, IBS दवाइयां जैसे, गर्भावस्था, हार्मोनल बदलाव लौह सप्लीमेंट, हाइपरटेंशन की दवाइयां, एंटीडेप्रेस्सेंट&nbsp; </li><li>आयु - वृद्धावस्था में सुस्त चयापचय क्रिया &nbsp; </li><li>यात्रा - दिनचर्या में बदलाव की वजह से अल्पकालिक कब्ज़ &nbsp; </li><li>रेचक औषधियों का अधिक सेवन &nbsp; </li><li>तनाव</li></ul><h4>लक्षण &nbsp;</h4><ul><li>मल निष्काशन में कठिनाई एवं अत्यधिक बल का प्रयोग &nbsp; </li><li>सप्ताह में तीन बार से कम मल निष्काशन &nbsp; </li><li>शुष्क मल के कारण मलद्वार कटना और रक्तस्राव होना &nbsp; </li><li>उदर में फुलाव और दर्द &nbsp; </li><li>जी मिचलाना &nbsp; </li><li>भूख में कमी</li></ul><h4>कब्ज़ की जटिल स्थिति &nbsp;</h4>बवासीर : यदि मल निष्काशन के समय व्यक्ति ज़्यादा बल लगाता है तो मलद्वार के आस-पास की शिराओं में सूजन आ जाती है | जीर्ण कब्ज़ की वजह से पाइल्स होने की भी सम्भावना होती है | &nbsp; मल में खून आना : मल निष्कासन में ज़्यादा बल लगाने से मलद्वार कट जाता है | &nbsp; शुष्क मल - कब्ज़ के कारण कड़ा मल अंतड़ियों में चिपक कर इकठ्ठा होने लगता है | &nbsp; गुदा भ्रंश - मल निष्कासन में लगातार बल लगते रहने से गुदा का एक भाग खिंच कर मलद्वार से बाहर आ जाता है | &nbsp; &nbsp;<h4>उपचार &nbsp;</h4><figure class="image"><img src="https://millioneyes.azureedge.net/1vmo3mg7/image_1548740149632_2590410b4ad2248c9f224d8452937149.png"></figure>उपचार का लक्ष्य मल को आयतन प्रदान करना है | मॉल की शुष्कता कम करना एवं उदर की मांसपेशियों का व्यायाम मॉल निष्कासन में सहायक होते हैं | &nbsp; खान-पान एवं जीवनशैली में बदलाव &nbsp;<ul><li>रेशायुक्त भोजन का अत्यधिक सेवन : 20-25 ग्राम रेशा साबुत अनाज, दाल, बिना छिले हुए फल और सब्ज़ियों से लें | धीरे-धीरे भोजन में फाइबर की मात्रा बढ़ाएं | इससे मल में नमी रहती है और मल आसानी से निष्कासित होता है | &nbsp; </li><li>लसादार रेशायुक्त भोजन लें - भिंडी, अलसी, मेथी, सब्जा, इसबगोल इत्यादि | &nbsp; </li><li>संसाधित भोजन और दुग्ध खाद्य पदार्थों से बचें |</li></ul>व्यायाम&nbsp; लगभग ३०-४० मिनट चलें या योगाभ्यास करें जिसमें उदर की मांसपेशियों का इस्तेमाल हो | &nbsp; सही शौच अभ्यास<ul><li>अख़बार, मोबाइल फ़ोन, टेबलेट अपने साथ शौच में न ले जाएं &nbsp; </li><li>मलत्याग को न रोकें &nbsp; </li></ul><figure class="image"><img src="https://lh4.googleusercontent.com/wFFJU4OzU8O-9ie_ZPlhnbpXgQbb55XclrDyiKpbMMqmGpebBmNPaPeO7RIUtiKzomZ8qvrTbRV2RrTDR8PfYkzR3lSE3FnNTGRoTx5v0z6t6SCsnkxQbtECsvg-vN3iQ4djK___XbshqgsrDQ"></figure><ul><li>उकड़ूँ बैठने से मॉल त्यागने में आसानी होती है | यदि आधुनिक शौचालय है तो एक छोटा स्टूल पैर के नीचे रखें जिससे उकड़ूँ बैठने में मदद मिले|</li></ul><h4>आयुर्वेदिक उपचार &nbsp;</h4><ul><li>रेड़ी का तेल - यह स्निग्धकारी है तथा बच्चों और वृद्धों के लिए सौम्य रेचक का भी कार्य करता है | &nbsp; </li><li>हाइपोथायरायडिज्म &nbsp;और मधुमेह का उपचार &nbsp; </li><li>प्राकृतिक स्निग्धकारियों का इस्तेमाल - गाय का घी, घर का बना मक्खन &nbsp; </li><li>रात को गरिष्ट भोजन न लें और भोजन के तुरंत बाद न सोएं | &nbsp; </li><li>उदार पर रेड़ी का तेल लगाएं &nbsp; </li><li>समय पर सोएं &nbsp; </li></ul>

कब्ज़ 

With the change in the season, we can observe the change in various elements of environment. Right from spread of greenery in monsoon to blossoms during spring to the trees losing its green cover during the winter and summer time. The seasonal variation even affects the animals, hibernation during winter for some animals is a great example. We being a part of this ecosystem, the change in the seasons also affect the humans.<figure class="image"><img src="https://cdn.cnn.com/cnnnext/dam/assets/111108082209-save-on-winterizing-rs-story-top.jpg" alt="Related image"></figure>Our amazing body has the ability to adapt to various changes in the environment. However in certain circumstances, when the body is not able to cope up with the changes, it can lead to Imbalances or vitiations of bodily humors (Dosha Vaishamya), leading to one or the other disorders.<blockquote>“Tasya Shitadiya Ahaarbalam Varnascha Vardhate. Tasyartusatmayam Vaditam Chestaharvyapasrayam,”Which means ‘the strength and complexion of the person knowing the suitable diet and regimen for every season and practicing accordingly are enhanced’</blockquote>With the transition of sun to Makar Rashi, there is increase in the coldness along with dryness brought about by cold wind. A number of lifestyle changes need to be made to cope up with the climatic change. &nbsp;It is during this time that a number of cases of flu, cold, cough and sinusitis problem increases. &nbsp;We can help our bodies adjust and cope with these changes in the following ways:<h4>Do’s</h4><ul><li>Continue with the exercises&nbsp;- Studies report higher incidences of imbalance in the <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3764885/%23&amp;sa=D&amp;ust=1547660588216000">lipid profile</a>&nbsp;during this season&nbsp;with high risk for cardiovascular diseases. &nbsp;Hence continue with the exercises wearing appropriate warm clothing, be it walking/jogging/yoga etc.</li><li>Include nuts and seasonal produce - According to ayurveda, seasonal fruits rich in Vitamin C is advised&nbsp;like gooseberry (amla), oranges, sweet lime; vegetables like sweet potatoes, dried beans and peas, dried fruits like almonds, walnuts, figs, apricots, dates. &nbsp;All these foods help to fight against the infection common in this season, good fats&nbsp;that provide the heat required to fight against the cold wind with B-vitamins and minerals&nbsp;that help the body to rejuvenate.</li><li>Other foods and spices -&nbsp;sesame seeds and its preparation, sugar cane and jaggery, fatty fish, ghee, milk and milk products, spices like pepper, ginger, cumin seeds, turmeric are good source of calcium, iron and good fats. &nbsp;The spices aid in digestion and also have anti-inflammatory, antibacterial properties.</li><li>Massaging&nbsp;with sesame oil and taking bath in warm water has been recommended to protect against the dryness.</li><li>Freshly cooked and warm&nbsp;food is preferred and advised than cold food.</li><li>Exposure to sunlight&nbsp;for minimum of 30min to get the required dose of Vitamin D</li></ul><h4>Dont’s</h4><ul><li>Excessive exposure to cold wind, staying out for a long duration of time.</li><li>Eating cold food&nbsp;and cold drinks should be avoided</li><li>Avoiding processed foods&nbsp;and including more of fresh produce is recommended.</li><li>Avoid sleeping late.</li><li>According to ayurveda, foods which are pungent, bitter and astringent in taste are to be avoided since they instigate Vata.</li></ul><h4>Common ailments during winter and their management</h4><ul><li>Cold &amp; cough - A decoction made from ¼th tsp dry ginger powder, 1/4th tsp black pepper powder, 4-5 Indian basil leaves, 1 clove, 1 small piece of cinnamon, 1 / 2 tsp carom seeds. Boil everything in 2 cup water. Reduce to half , add jaggery for taste and take half cup twice a day.</li><li>Dryness on skin&nbsp;- Daily warm oil massage with Dhanvantari oil , on the face with Eladi oil</li><li>Headache&nbsp;due to cold / nasal congestion- Put 2 drops of lukewarm shadbindu oil / Anutail in both nostrils while sleeping.</li><li>For prevention of cold&nbsp;- Add few drops of eucalyptus oil and take steam at night</li><li>Constipation&nbsp;- A gentle dose of Gandharva Haritaki churnam 1 tspn at night with warm water helps.</li><li>Chapped lips &amp; cracked feet&nbsp;- Application of Kailash Jeevan is beneficial for both. Intake of pure cow ghee on empty stomach helps to cure the problem.</li><li>Bloating&nbsp;- Hingwashtak Churna 1 tspn with warm water half hr after meals.</li></ul>In the nutshell, changing our diet, exercises and sleep patterns as per the seasons help us to cope with the climatic changes and allow our body to adapt in the right way.&nbsp;

Preparing for winter - managing health with change in season

Shatavari is also known as Asparagus Racemosus. Shatavari is translated as having “one hundred roots” or as having “one hundred husbands” implying its ability to increase fertility and vitality.<figure class="image"><img src="https://cdn.firstcrycdn.com/2018/01/455279566-H.jpg" alt="Image result for shatavari"></figure>The roots of the plants are used for medicinal purpose in ayurveda. It is known as ‘Queen of herbs” in ayurveda since it was traditionally used as a rejuvenating tonic for women in her childbearing age.Of late the use of this amazing herb has found in treating multiple health problems owing to its calming properties, antioxidant and anti-inflammatory properties. &nbsp;In this article we will be discussing the health benefits of using Shatavari herb.<h4>Ayurvedic Actions for Shatavari</h4><figure class="table"><table><tbody><tr><td colspan="1" rowspan="1">Rasa (Taste)</td><td colspan="1" rowspan="1">Bitter, sweet</td></tr><tr><td colspan="1" rowspan="1">Virya (Energy)</td><td colspan="1" rowspan="1">Cooling</td></tr><tr><td colspan="1" rowspan="1">Vipak (Post-digestive effect)</td><td colspan="1" rowspan="1">Sweet</td></tr><tr><td colspan="1" rowspan="1">Guna (Quality)</td><td colspan="1" rowspan="1">Unctuous, Heavy</td></tr><tr><td colspan="1" rowspan="1">Doshic Effect</td><td colspan="1" rowspan="1">Balances VP; K+</td></tr><tr><td colspan="1" rowspan="1">Main tissues involved</td><td colspan="1" rowspan="1">Benefits all 7 tissues</td></tr><tr><td colspan="1" rowspan="1">Main channels involved</td><td colspan="1" rowspan="1">Digestive system, female reproductive system, respiratory system</td></tr><tr><td colspan="1" rowspan="1">Indications</td><td colspan="1" rowspan="1">Sexual debility, infertility, menopause, hot flashes, estrogen deficiency, impotence, menstrual irregularities, lactation deficiency, hyper acidity, stomach ulcer, diarrhea, dehydration, cough, sore throat, chronic fever, colitis, Crohn's disease, inflammation in the GI tract, rejuvenation therapy</td></tr></tbody></table></figure><h4>For women’s health</h4><ul><li>Shatavari helps to increase the lactation in women with inadequate milk supply.</li><li>Increases libido</li><li>Cures inflammation of sexual organs</li><li>Helps to prevent vaginal dryness and balances vaginal pH.</li><li>Its main constituent is saponins which works as estrogen regulator in a women’s body that helps to manage the menstrual cycles and PMS issues.</li><li>Works as an aphrodisiac for women.</li><li>It relaxes the central nervous system and decreases hot flushes and night sweats which is common during menopause.</li><li>Shatavari is known to be Garbha-sthapak (maintains pregnancy), useful in preventing abortions (<a href="https://www.google.com/url?q=http://www.wjpps.com/download/article/1461994113.pdf&amp;sa=D&amp;ust=1547185005840000">1)</a>.</li><li>It is Garbha-poshak (nutrition to fetus) too, and having anabolic action useful for the growing fetus and pregnant lady</li><li>Beneficial for anxiety issues</li></ul><h4>For Digestive problems</h4><ul><li>Oral administration of powdered dry root of shatavari has been known to improve gastric emptying&nbsp;in healthy volunteers.</li><li>Research has found that shatavari improves the digestion&nbsp;by increasing the activity of digestive enzymes, amylase (for carbohydrate digestion) and lipase (for fat digestion).</li><li>It also helps in the treatment&nbsp;and management of peptic ulcer, ulcerative colitis and inflammatory bowel disease (<a href="https://www.google.com/url?q=http://ijapc.com/vol2-second-issue/2.pdf&amp;sa=D&amp;ust=1547185005841000">2)</a></li></ul><h4>Other health benefits</h4><ul><li>Improves immunity&nbsp;- Shatavari root has a component called ‘sapogenin’ which is a potent immune stimulator (<a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/21172369/%23&amp;sa=D&amp;ust=1547185005842000">3)</a></li><li>Immunoadjuvant potential&nbsp;- in a study done to find the efficacy of a vaccine on adding shatavari, showed improved immunological response to fight against the infection causing agents (4)</li><li>Antioxidant activity&nbsp;- due to its high antioxidant activity, shatavari has been found to aid in anti-aging by preventing free radical damage to the skin.</li><li>Help to treat depression&nbsp;- A <a href="https://www.google.com/url?q=http://www.sciencedirect.com/science/article/pii/S0091305708002657&amp;sa=D&amp;ust=1547185005843000">2009&nbsp;study</a>&nbsp;on rodents found the antioxidants in shatavari have strong antidepressant abilities. They also impacted neurotransmitters in the brain.</li><li>Prevents kidney stones&nbsp;- roots of shatavari have been known to prevent the formation of kidney stones by increasing the levels of magnesium in the urine. &nbsp;Adequate levels of magnesium have been known to prevent stones.</li></ul><h4>Dosage and side effects&nbsp;(only after consultation with an ayurvedic doctor)</h4><ul><li>Dosage - Shatavari powder - 2-4 gms three times a day</li><li>Shatavari capsules - 2 capsules thrice a day</li><li>Shatavari kalpa - 1 spoon with milk / water</li><li>Shatavari ghrutam - 1 teaspoon 2 times a day twice a day.</li></ul><h4>Efficacy and Safety</h4>Apart from being used as a galactogogue, Shatavari herb has numerous benefits as discussed above. Its efficacy has been researched and proven that it is indeed ‘queen of herbs’ with its usage to treat multiple health issues(4). There has been no known side effects seen on taking shatavari in the recommended dosages.References:1 <a href="https://www.google.com/url?q=http://www.wjpps.com/download/article/1461994113.pdf&amp;sa=D&amp;ust=1547185005845000">http://www.wjpps.com/download/article/1461994113.pdf</a>2 <a href="https://www.google.com/url?q=http://ijapc.com/vol2-second-issue/2.pdf&amp;sa=D&amp;ust=1547185005845000">http://ijapc.com/vol2-second-issue/2.pdf</a>3 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pubmed/21172369/%23&amp;sa=D&amp;ust=1547185005846000">Steroids.</a>&nbsp;2011 Mar;76(4):358-64. doi: 10.1016/j.steroids.2010.12.006. Epub 2010 Dec 21.4 <a href="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027291/&amp;sa=D&amp;ust=1547185005846000">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027291/</a>&nbsp;

Shatavari - queen of herbs

Known medicines and how they work<h4>Formulas and their actions</h4>Sulfonylureas: &nbsp;glimepiride, glipizide, glyburide. Among the oldest diabetes drugs still used today. They work by stimulating the pancreas with the help of beta cells. This causes your body to make more insulin.Biguanides: metformin. Decrease how much sugar your <a href="https://www.google.com/url?q=https://www.healthline.com/human-body-maps/liver&amp;sa=D&amp;ust=1547105369401000">liver</a>&nbsp;makes. They decrease how much sugar your intestines absorb, make your body more sensitive to insulin, and help your muscles absorb glucose.Thiazolidinediones&nbsp;(Tzd): pioglitazone, Actosgeneric. &nbsp;Work by decreasing glucose in your liver. They also help your fat cells use insulin better. These drugs come with an increased risk of <a href="https://www.google.com/url?q=https://www.healthline.com/health/heart-disease&amp;sa=D&amp;ust=1547105369402000">heart disease</a>.Alpha-glucosidase inhibitors: Acarbose, Miglitol. These medications help your body break down starchy foods and table sugar. This effect lowers your blood sugar levels. For the best results, you should take these drugs before mealsMeglitinides: nateglinide. These medications help your body release insulin. However, in some cases, they may lower your blood sugar too much.Combination of sulfonylureas&nbsp;plus metformin<h3>Medical Interventions</h3>Interventions may be needed for when diabetes is severe and risk of associated complications are high<h4>Insulin</h4>Insulin injection is used to control blood sugar in people who have type 1 diabetes (condition in which the body does not make insulin and therefore cannot control the amount of sugar in the blood) or in people who have type 2 diabetes that cannot be controlled with oral medications alone.&nbsp;Insulin injection is used to take the place of insulin that is normally produced by the body. It works by helping move sugar from the blood into other body tissues where it is used for energy. It also stops the liver from producing more sugar. All of the types of insulin that are available work in this way. The types of insulin differ only in how quickly they begin to work and how long they continue to control blood sugar.<h4>Insulin Pumps</h4>An <a href="https://www.google.com/url?q=https://www.diabete.qc.ca/en/understand-diabetes/resources/glossary%23insulin&amp;sa=D&amp;ust=1547105369417000">insulin</a>&nbsp;pump is a battery operated portable device about the size of a pager, worn externally to deliver a continuous amount of fast-acting insulin. The wearer can also administer extra (bolus) doses of insulin when needed by pushing a button on the pump. <a href="https://www.google.com/url?q=https://www.diabete.qc.ca/en/understand-diabetes/resources/glossary%23insulin-pump&amp;sa=D&amp;ust=1547105369417000">Insulin pump</a>&nbsp;treatment is a type of intensive <a href="https://www.google.com/url?q=https://www.diabete.qc.ca/en/understand-diabetes/resources/glossary%23insulin-therapy&amp;sa=D&amp;ust=1547105369418000">insulin therapy</a>&nbsp;requiring multiple insulin injections.An insulin pump attempts to mimic the function of a normal <a href="https://www.google.com/url?q=https://www.diabete.qc.ca/en/understand-diabetes/resources/glossary%23pancreas&amp;sa=D&amp;ust=1547105369418000">pancreas</a>&nbsp;by delivering a basal insulin dose, and bolus doses at mealtime when blood <a href="https://www.google.com/url?q=https://www.diabete.qc.ca/en/understand-diabetes/resources/glossary%23glucose&amp;sa=D&amp;ust=1547105369418000">glucose</a>&nbsp;(sugar) levels rise above normal. Unlike the pancreas, insulin pumps don’t automatically deliver the appropriate amount of insulin based on what the user has eaten. Users, with the help of their healthcare team, must program the doses themselvesWhile an insulin pumps gives better control and higher lifestyle freedom to a diabetes patient, it can also lead to occasional infections and is an expensive option.<h4>Transplantation</h4>A transplant of the pancreas is usually reserved for those with type-1 diabetes and serious complications. Typically, part or all of a new pancreas is surgically implanted. The old pancreas is left alone; it still makes digestive enzymes, even though it doesn’t make insulin. Most organs are obtained from someone who has died but has decided to be an organ donor.Pancreas transplant can enable patient to enable normal blood glucose level without the need for taking insulin. This can result in the symptoms of diabetes stabilising, not getting worse and even improving in some cases - especially those with nerve damage. &nbsp;However this is a risky surgery and Transplant patients must take powerful immunosuppressant drugs to prevent rejection of the new pancreas.An alternate option being tried by some of the hospitals is Islet Transplants. &nbsp;Islets are clusters of cells in the pancreas that make insulin. In people with type 1 diabetes, islet cells are destroyed. Only 1-2% of the pancreas is made up of islet cells. In pancreatic islet transplantation, cells are taken from a donor pancreas and transferred into another person. Once implanted, the new islets begin to make and release insulin. Transplanting islet cells has several advantages over transplanting a pancreas. It is a minor surgical procedure, is less expensive, and is probably safer.<h4>Bariatric Surgery</h4>Bariatric surgery includes a variety of procedures performed on people who have obesity. Weight loss is achieved by reducing the size of the stomach with a gastric band or through removal of a portion of the stomach or by resecting and re-routing the small intestine to a small stomach pouch. Gastric bypass surgery often improves the symptoms of type 2 diabetes, even before patients start to lose weight.After gastric bypass, the small intestine spontaneously begins to produce a molecule called GLUT-1 that helps the body use glucose. This happens most likely because the intestine has to work harder to do its job, for example to absorb the nutrients or move the food further down. Also, it may be that the mechanical stress of 'dumping' the food directly to the intestine, since the stomach is bypassed, contributes to these changes.For severe diabetes, the benefits of surgery may far outweigh the complications associated with it.

Since diabetes is mainly an excess of Kapha dosha, a Kapha-pacifying diet is recommended to keep diabetes under control. &nbsp;<figure class="table"><table><tbody><tr><td colspan="1" rowspan="1">Favor</td><td colspan="1" rowspan="1">Reduce/Avoid</td></tr><tr><td colspan="1" rowspan="1">Foods that are bitter, astringent, or pungent in taste</td><td colspan="1" rowspan="1">Foods that are sweet, sour, or salty.</td></tr><tr><td colspan="1" rowspan="1">Foods that are light, dry, or warm</td><td colspan="1" rowspan="1">Foods that are heavy, oily and cold</td></tr><tr><td colspan="1" rowspan="1">Use dairy substitutes, or small amounts of ghee, low-fat milk, and low-fat yogurt</td><td colspan="1" rowspan="1">Dairy tends to increase Kapha, use in moderation</td></tr><tr><td colspan="1" rowspan="1">All beans are good for Kapha types</td><td colspan="1" rowspan="1">Avoid soybeans and tofu, or eat in moderation</td></tr><tr><td colspan="1" rowspan="1">Lighter fruits such as apples, pears, pomegranates, cranberries, and apricots.</td><td colspan="1" rowspan="1">Heavier fruits like bananas, pineapples, and figs.</td></tr><tr><td colspan="1" rowspan="1">Grains like barley, corn, millet, buckwheat, and rye</td><td colspan="1" rowspan="1">Oats, rice, and wheat</td></tr><tr><td colspan="1" rowspan="1">Use pungent spices like pepper, cayenne, mustard seed, and ginger freely</td><td colspan="1" rowspan="1">Use salt in moderation</td></tr></tbody></table></figure>The Ayurvedic perspective on balancing Kapha is consistent with modern western medicine’s current understanding of the proper diet for diabetes, which recommends minimizing simple carbohydrates, fats, and other heavy foods while increasing “lighter” foods such as beans (as the main protein source), whole grains, and lighter fruits and vegetablesA diet high in legumes, fruits, and vegetables is also beneficial in the prevention and management of diabetes. Like whole grains, these foods tend to be high in fiber, and prevent the rapid release of glucose into the blood, thereby preventing rapid release of insulin as well.&nbsp;

An important part of managing diabetes, as well as your overall health — is maintaining a healthy diet, calm mind and staying physically active. Many people are able to manage their diabetes with dietary changes, especially when these changes are made early on in the development of the disease. In fact, when early intervention is made with diet, people with pre-diabetes can prevent development of the disease itself.<h4>Healthy eating</h4>Contrary to popular perception, there's no specific diabetes diet. You'll need to center your diet on whole foods - &nbsp;more fruits, vegetables, lean proteins and whole grains — foods that are high in nutrition and fiber and low in fat and calories — and cut down on saturated fats, refined carbohydrates and sweets.Another important part of healthy eating is to maintain a rhythm around your meals -- both timing and quantity. It is imperative that we don’t eat food when we are not hungry, which otherwise leads to a problem of excess and puts undue strain on nutrition metabolism in our bodies.<h4>Physical activity</h4>Everyone needs regular aerobic exercise, and people who have diabetes are no exception. Exercise lowers your blood sugar level by moving sugar into your cells, where it's used for energy. Exercise also increases your sensitivity to insulin, which means your body needs less insulin to transport sugar to your cells.Increasing physical activity helps reduce excess Kapha dosha. However, vigorous exercise is not always recommended, especially in diabetic individuals who are frail or thin (where obesity does not play as much of a role). Choose activities you enjoy, such as walking, swimming or biking. What's most important is making physical activity part of your daily routine. Aim for at least 30 minutes or more of aerobic exercise most days of the week. Bouts of activity can be as brief as 10 minutes, three times a day. If you haven't been active for a while, start slowly and build up gradually.Yoga can be very helpful in pushing towards the prakriti equilibrium and giving relief, specific Asanas that can help are mentioned in subsequent sections.<h4>Calm Mind</h4>The liver serves as a storehouse for glucose, keeping it in a concentrated form called glycogen. It breaks down small amounts of glycogen all the time, releasing glucose into the bloodstream to nourish the brain, nerves, heart and other “always active” organs. The liver’s release of glucose depends largely on the presence of certain hormones. Of all the hormones in the body, only insulin causes the liver to take sugar out of the bloodstream and store it in the form of glycogen. All the other hormones—including stress hormones, sex hormones, growth hormones and glucagon—cause the liver to secrete glucose back into the bloodstream.Stress can cause a significant and prolonged increase in the blood sugar level, calming our mind through regular practice of meditation can help us regulate the glucose/glycogen metabolism better.<h4>Supporting Yoga and exercises</h4>There are specific yoga postures that offer the greatest benefits with the least amount of stress. Some of these poses include:<ul><li>Surya Namaskar (Sun Salutation series) is an extremely beneficial yoga practice for high blood sugar as it improves the blood circulation of pancreas and enhances utilization of insulin in the body.</li><li>Seated forward bend (paschimottanasana): Tone up the abdominal and pelvic organs. Intestines and gall bladder are smoothly pressed and stimulated.</li><li>Tree pose (vriksasana)</li><li>Warrior I and II (virabhadrasana I and II)</li><li>Extended side angle (utthita parsvakonasana)</li><li>Bridge pose (setu bandha sarvangasana)</li><li>Alligator twist (jathara parivartasana)</li><li>Relaxation pose (savasana)</li></ul>For most people, it’s best to aim for moderate exercise for a total of thirty minutes a day, at least five days a week.&nbsp; &nbsp;

<ul><li>Gurmar&nbsp;(Gymnema Sylvestre): Known as sugar destroyer, this herb stimulates insulin secretion, increases the effects of circulating insulin, and decreases blood glucose levels. It has also been shown to have a protective effect on the pancreas, which is the organ that produces and secretes insulin. Gymnema sylvestre seems to increase the sensitivity of the tissue to insulin, which helps the body use glucose for energy.</li><li>Fenugreek&nbsp;(Trigonella Foenum-graecum): have a high fiber content, and several components of the seed have been identified as having direct glucose-lowering effects. Studies have shown that daily use of fenugreek seeds can decrease insulin resistance and improve blood sugar control.</li><li>Cinnamon: stimulates insulin receptors on the cells, as well as acting directly on our DNA to “turn off” genes that are responsible for deactivating insulin receptors on our cells. These actions make it much easier for cells to take up glucose, thus reducing blood sugar levels.</li><li>Karela&nbsp;(bitter gourd): works by decreasing absorption of glucose from the intestine, stimulating insulin secretion and increasing uptake of glucose into muscle cells.</li><li>Kanduri&nbsp;(ivy gourd): The juice of this food contains an enzyme that humans naturally produce that breaks down sugars. Extracts of the root and leaf have been shown to lower blood sugar levels</li><li>Ginger: Drinking hot ginger tea with meals helps stimulate slow digestion. Drink 2–3 cups of ginger tea daily. Yes but tea north advisable along with food.</li><li>Almonds: eating almonds with a carbohydrate significantly lowers the release of sugar into the blood, similar to the addition of cinnamon to a meal.</li></ul>

<h4>Glycated hemoglobin (A1C) test.</h4>This blood test, which doesn't require fasting, indicates your average blood sugar level for the past two to three months. It measures the percentage of blood sugar attached to hemoglobin, the oxygen-carrying protein in red blood cells. The higher your blood sugar levels, the more hemoglobin you'll have with sugar attached.<ul><li>An A1C level of 6.5 percent or higher on two separate tests indicates you have diabetes.</li><li>An A1C between 5.7 and 6.4 percent indicates prediabetes.</li><li>Below 5.7 is considered normal.</li></ul><h4>Blood Sugar Test</h4>Random blood sugar test:&nbsp;A blood sample will be taken at a random time. Regardless of when you last ate, a random blood sugar level of 200 milligrams per deciliter (mg/dL) — 11.1 millimoles per liter (mmol/L) — or higher suggests diabetes.Fasting blood sugar test: A blood sample will be taken after an overnight fast. A fasting blood sugar level less than 100 mg/dL (5.6 mmol/L) is normal. A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 6.9 mmol/L) is considered prediabetes. If it's 126 mg/dL (7 mmol/L) or higher on two separate tests, you have diabetes. &nbsp;Incorrect - current WHO parameters differ. Also 126 will still be borderline so one cannot say diabetes immediately. Needs to be evaluated further.Oral glucose tolerance test: You fast overnight, and the fasting blood sugar level is measured. Then you drink a sugary liquid, and blood sugar levels are tested periodically for the next two hours.<ul><li>A blood sugar level less than 140 mg/dL (7.8 mmol/L) is normal.</li><li>A reading of more than 200 mg/dL (11.1 mmol/L) after two hours indicates diabetes.</li><li>A reading between 140 and 199 mg/dL (7.8 mmol/L and 11.0 mmol/L) indicates prediabetes.</li></ul><h2>Urine Tests</h2>Urine tests may be done in people with <a href="https://www.google.com/url?q=https://www.medicinenet.com/diabetes_mellitus/article.htm&amp;sa=D&amp;ust=1547105369393000">diabetes</a>&nbsp;to evaluate severe <a href="https://www.google.com/url?q=https://www.medicinenet.com/hyperglycemia/article.htm&amp;sa=D&amp;ust=1547105369394000">hyperglycemia</a>&nbsp;(severe <a href="https://www.google.com/url?q=https://www.medicinenet.com/hyperglycemia/article.htm&amp;sa=D&amp;ust=1547105369394000">high blood sugar</a>) by looking for ketones in the urine. Ketones are a metabolic product produced when fat is metabolized. Ketones increase when there is insufficient <a href="https://www.google.com/url?q=https://www.medicinenet.com/insulin/article.htm&amp;sa=D&amp;ust=1547105369394000">insulin</a>&nbsp;to use <a href="https://www.google.com/url?q=https://www.medicinenet.com/glucose/article.htm&amp;sa=D&amp;ust=1547105369395000">glucose</a>&nbsp;for energy.Urine tests are also done to look for the presence of <a href="https://www.google.com/url?q=https://www.medicinenet.com/proteinuria_protein_in_the_urine/symptoms.htm&amp;sa=D&amp;ust=1547105369396000">protein in the urine</a>, which is a sign of kidney damage. Urine glucose measurements are less reliable than <a href="https://www.google.com/url?q=https://www.medicinenet.com/type_2_diabetes_pictures_slideshow/article.htm&amp;sa=D&amp;ust=1547105369396000">blood glucose</a>&nbsp;measurements and are not used to diagnose <a href="https://www.google.com/url?q=https://www.medicinenet.com/type_2_diabetes_pictures_slideshow/article.htm&amp;sa=D&amp;ust=1547105369396000">diabetes</a>&nbsp;or evaluate <a href="https://www.google.com/url?q=https://www.medicinenet.com/diabetes_treatment/article.htm&amp;sa=D&amp;ust=1547105369397000">treatment for diabetes</a>. They may be used for screening purposes.

<h4>Type 1 diabetes</h4>Type 1 diabetes is caused by the immune system destroying the cells in the pancreas that make insulin. This causes diabetes by leaving the body without enough insulin to function normally. This is called an autoimmune reaction, or autoimmune cause, because the body is attacking itself.&nbsp; The following triggers may be involved:&nbsp;<ul><li>Viral or bacterial infection&nbsp; </li><li>Chemical toxins within food</li></ul><h4>Type 2 diabetes</h4>Type 2 diabetes is primarily a lifestyle disease, people with certain genetic disposition are more at risk. The factors that increase the chances of developing the condition are.&nbsp;<ol><li>Obesity&nbsp; </li><li>Living a sedentary lifestyle&nbsp; </li><li>Increasing age&nbsp; </li><li>Bad diet</li></ol><h4>Gestational diabetes &nbsp;</h4>The causes of diabetes in pregnancy also known as gestational diabetes, remain unknown. However, there are a number of risk factors that increase the chances of developing this condition:&nbsp;<ul><li>Family history of gestational diabetes&nbsp; </li><li>Overweight or obese&nbsp; </li><li>Suffer from poly cystic ovary syndrome&nbsp; </li><li>Have had a large baby weighing over 9 lb</li><li>Causes of gestational diabetes may also be related to ethnicity - some ethnic groups have a higher risk of gestational diabetes.</li></ul>Some studies have suggested that frequent consumption of processed meats may increase the risk of type 2 diabetes. Meats, especially processed meats, contain many pro-inflammatory chemicals that can contribute to a chronic state of inflammation in the body.&nbsp;<h4>Connection to Mind Body constitution [TBC]&nbsp;</h4>Kapha pradhan prakriti are prone to diabetes. However diet, lifestyle and psychological health have significant relation with manifestation of diabetes, irrespective of prakriti. &nbsp; Type 2 diabetes is primarily an imbalance, or excess, of the Kapha dosha, which consists of the earth and water elements. Kapha governs the physical structure of our body and several metabolic processes, but when it builds to excess, can manifest in weight gain, lethargy, allergies, and resistance to change. Kapha Diabetes is treatable through diet and exercise, it is where diabetes clogs the system and is a disease of excess. It used to be a disease that mainly occurred in older patients, but it is now rising dramatically in children and adolescents, a population that is much more sedentary and overweight than previous generations.&nbsp; Overeating is sometimes provoked by an imbalance in the Vata dosha, which can easily become aggravated. When people with Vata imbalances overeat to soothe themselves, Kapha can in turn become imbalanced and, over time, contribute to the development of type 2 diabetes. However Ayurveda considers type 1 diabetes to be primarily an imbalance of the Vata dosha. Vata and Pitta Diabetes deplete the &nbsp;nervous system, Pitta Diabetes can be controlled with strict management whereas Vata Diabetes is much harder to treat and stabilize.&nbsp; &nbsp;

<ol><li>Excessive urine formation &amp; Frequent urination.&nbsp; </li><li>Burning of palms and soles.&nbsp; </li><li>Increased hunger&nbsp; </li><li>Excessive Thirst.&nbsp; </li><li>Sweet taste to mouth etc.&nbsp; </li><li>Weight Loss &nbsp; </li><li>Blurry Vision &nbsp; </li><li>Wounds that take time to heal &nbsp; </li><li>Skin Infections&nbsp; </li><li>Unexplained extreme fatigue &nbsp; </li></ol>

Diabetes is a disease in which your blood glucose, or blood sugar, levels are too high. Glucose comes from the foods you eat. Insulin is a hormone that helps the glucose get into your cells to give them energy. With type 1 diabetes, your body does not make insulin. With type 2 diabetes, the more common type, your body does not make or use insulin well. Without enough insulin, the glucose stays in your blood. You can also have pre-diabetes. This means that your blood sugar is higher than normal but not high enough to be called diabetes. Having pre-diabetes puts you at a higher risk of getting type 2 diabetes.&nbsp;<figure class="image"><img src="https://www.memorialhealthcare.org/wp-content/uploads/2017/11/diabetes-1024x683.jpg" alt="Image result for diabetes"></figure><h4> Why is it bad? &nbsp;</h4>When the body is unable to efficiently incorporate glucose from the blood into the cells where it is needed, glucose stays in the blood, where it can cause serious problems. It can damage your eyes, kidneys, and nerves. Diabetes can also cause heart disease, stroke and even the need to remove a limb. In addition, the cells don’t receive the energy they need to function properly. Pregnant women can also get diabetes, called gestational diabetes. &nbsp;

Diabetes

நமது உடல் சிக்கலான, நேரத்திற்கேற்றபடி மாறக்கூடிய சமநிலைத் தன்மையில் உள்ளது. இந்த உள்ளார்ந்த சமநிலையே நமது பல்வேறு உடல் பாகங்களுக்கும் உடலைச் சுற்றியுள்ள இயற்கைக்கும் சுற்றுச்சூழலுக்கும் இடையே இணக்கமான ஒத்திசைவை உருவாக்குகிறது.இயல்பான சமநிலையிலிருந்து நமது உடல் விலகும்போது அதில் அசாதாரண நிலை ஏற்படுகிறது. இதை எடியோ-பேத்தோஜெனிஸிஸ் (etio-pathogenesis) என்கிறார்கள். இவ்வாறு சமநிலை விலகுவதாலேயே நோய்கள் உண்டாகின்றன. உடலில் இயங்கிவரும் வாதம் (காற்று), பித்தம் (வெப்பம்) மற்றும் கபம் (நீர்) ஆகியவற்றில் ஏற்படும் சமநிலை இன்மையும், அவற்றின் விகிதத்தில் ஏற்படும் ஏற்றத்தாழ்வுமே தோஷம் அல்லது நோயை உண்டாக்குவதாக &nbsp;ஆயுர்வேத மருத்துவம் கூறுகிறது.மரபணுக் குறைபாடு, சுற்றுச்சூழலினால் ஏற்படும் அழுத்தம், நோய்த் தொற்று, வாழ்க்கை முறைகளில் ஏற்படும் தொந்தரவுகள் போன்றவற்றால் நமது உடல் பாகத்திலோ அல்லது குறிப்பிட்ட உடல் உறுப்பிலோ ஏற்படும் நோய்க்கூறுகளே உடலில் நோய்களாக வெளிப்படுகின்றன. நோய் ஏற்படும்போது அதை நாம் அறிந்துகொள்ளும் வகையில் அதற்கான அடையாளங்களும் அறிகுறிகளும் &nbsp; உருவாகின்றன.<figure class="image"><img src="https://millioneyes.azureedge.net/ygnbrngo/image_1547622093251_d54906545c2bd6aad69cfd3534eccf01.jpeg"><figcaption>நோய்கள்</figcaption></figure><h3>நோய்க்கான பல்வேறு காரணங்கள்</h3><h4>வாழ்க்கை முறை</h4>உணவு, ஊட்டச்சத்து, உடற்பயிற்சி, தூக்கம் போன்றவற்றை நாம் எவ்வாறு நிர்வகிக்கிறோம் என்பதைப் பொறுத்தே வாழ்க்கை முறை சார்ந்த நோய்கள் உண்டாகின்றன. இவ்வகை நோய்கள் மது அருந்துதல், போதைமருந்துப் பழக்கம், புகைப்பிடித்தல், உடல்ரீதியான செயல்பாடு இல்லாதிருத்தல் மற்றும் ஆரோக்கியமற்ற உணவுப் பழக்கம் ஆகியவற்றால் ஏற்படுகின்றன. இதய நோய்கள், உடல் பருமன் மற்றும் டைப்-II நீரிழிவு நோய் ஆகியவற்றை இதற்கான சில உதாரணங்களாகக் கூறலாம். இந்தியாவில் மட்டுமல்லாமல் உலகம் முழுவதுமே ஆரோக்கியமற்ற வாழ்க்கை முறை காரணமாக முற்காலத்தில் ஏற்பட்ட தொற்று நோய்கள் குறைந்து, தற்காலத்தில் ”தொற்று அல்லாத நோய்கள்” பெரும்பாலான மக்களைப் (Non Communicable Diseases) பாதிக்க ஆரம்பித்துவிட்டன.<h4>மன அழுத்தம்</h4>ஆயுர்வேதத்தின்படி, உணர்ச்சிகள் ந‌மது &nbsp;மனதிலும் உடலிலும் வலுவான தாக்கத்தை ஏற்படுத்துகின்றன. நமது மனநிலை, நம் உடலில் வலுவான தாக்கத்தை ஏற்படுத்துகிறது. மன அழுத்தம் அதிகமாக இருக்கும்போது உடல் தன்னைத் தானே குணப்படுத்திக்கொள்ளும் தன்மையை &nbsp;இழந்துவிடுகிறது. மன அழுத்தம், பதட்டம் போன்ற மனரீதியான காரணிகளால் சில நோய்கள் மிகவும் மோசமடைகின்றன. உதாரணமாக, எக்ஸீமா எனப்படும் தோல் அலர்சி, சொரியாஸிஸ் எனப்படும் தோல் படை நோய், உயர் இரத்த அழுத்தம், குடல் புண்கள் மற்றும் இதய நோய் ஆகியவை மன அழுத்தத்தினால் மேலும் மோசமாகக் கூடும். சில நேரம் நோய் உண்டாக எந்தவித உடல்ரீதியான காரணங்களும் இல்லாமல் போகலாம். மன அழுத்தம் காரணமாக ஏற்படும் மார்பு வலி இதற்கான உதாரணம் ஆகும். உடல் நடுக்கம், குமட்டல், உலர்ந்த வாய் போன்றவை மேலும் சில‌ உதாரணங்கள் ஆகும்.<h4>மரபணு</h4>நமது உடலமைப்பிற்கு அடிப்படைக் கட்டுமானமாக விளங்கும் டி.என்.ஏ அமைப்பின் வரிசை அதன் இயல்பான நிலையிலிருந்து முழுமையாகவோ பகுதியாகவோ மாறும்போது மரபணு சார்ந்த‌ நோய்கள் உண்டாகின்றன. ஒருவரின் டி.என்.ஏவில் உள்ள ஒன்று அல்லது அதற்கு மேற்பட்ட மரபணுக்களில் ஏற்படும் மாற்றங்கள், குறிப்பிட்ட தூண்டுதல்களின்படி நோய்களையோ உடல்நலக் &nbsp;குறைபாடுகளையோ உண்டாக்குகின்றன. மரபணு சார்ந்த நோய்கள் பெற்றோரிடமிருந்தோ, ஒருவரின் வாழ்நாளில் ஏற்படும் சீரற்ற நிகழ்வுகளின் மூலமாகவோ, மோசமான சுற்றுச்சூழல்களாலோ உருவாகின்றன. சிஸ்டிக் ஃபைப்ரோஸிஸ் எனப்படும் மூச்சுத் திணறல், சிக்கிள் செல் அனீமியா எனப்படும் இரத்த சோகை, நிறக்குருடு ஆகியவற்றை மரபணு சார்ந்த நோய்களுக்கான உதாரணங்களாகக் குறிப்பிடலாம்.<h4>வெளிப்புறக் காரணிகள்</h4>பாக்டீரியா, வைரஸ்கள் போன்ற நோய்க்கிருமிகளாலும் மாசு, எரிச்சலூட்டும் வேதிப்பொருட்கள் போன்ற சுற்றுச்சூழல் தாக்கங்களாலும் நமக்குப் பல நோய்கள் ஏற்படுகின்றன. இத்தகைய வெளிப்புறக் காரணிகளால் நோய் உண்டாகும்போது, உடலின் நோயெதிர்ப்புச் சக்தியும், நச்சு நீக்கும் இயந்திரமும் தீவிரமாகச் செயல்பட்டு தேவையில்லாத வெளிப் பொருட்களை உடலில் இருந்து வெளியேற்றுகின்றன. உடலில் ஏற்படும் பெரும்பாலான நோய்த்தொற்றுகளும் வீக்கங்களும் வெளிப்புறக் காரணிகளால் உண்டாகும் நோய்களுக்கான உதாரணங்களாகும்.ஒரு தனிநபரை நோய் எவ்வளவு நேரத்திற்கு, எந்த அளவிற்குத் தாக்கி இருக்கிறது என்பதைப் பொறுத்தும் நோய்களை வகைப்படுத்தலாம். இவை பின்வருமாறு:<h4>கடுமையான நோய்</h4>திடீரென வந்து குறுகிய காலமே நீடிக்கக்கூடிய, தனித்த அடையாளத்துடன் உள்ள நோய் அல்லது உடல்நலக் கோளாறையே கடுமையான நோய் என்கிறோம். இவை பொதுவாகவே திடீரென ஏற்பட்டு, தீவிரத்தன்மையுடன் உடலைப் பாதிக்கின்றன. இந்த நோயின் கால அளவு, நோயைப் பொறுத்து வேறுபடும்.<h4>நாள்பட்ட நோய்</h4>மூன்று மாதங்களுக்கும் அதிகமாக நோய் நீடித்தால் அதை நாள்பட்ட நோய் என்கிறோம். நாள்பட்ட நோயின் நிலை கடுமையானதாக, விடாமல் தொந்தரவு செய்வதாக இருக்கும். அதன் விளைவுகளும் தொடர்ந்து நீடித்திருக்கும். உயர் இரத்த அழுத்தம், நீரிழிவு, உணவு உட்கொள்வதில் ஏற்படும் சிக்கல்கள், மன அழுத்தம் போன்றவை நாள்பட்ட நோய்களுக்கான உதாரணங்கள் ஆகும்.ஆரம்பத்திலேயே கண்டறிவதன் மூலம் நாள்பட்ட நோயின் &nbsp;கடுமையான விளைவுகளைக் குறைக்கலாம். இதனால் சிகிச்சை முறைகளை எளிதாக்கவும் நோய்த்தடுப்பிற்கான நுட்பங்களைப் பயன்படுத்தி நோயைச் சிறப்பாக நிர்வகிப்பதும் எளிதாக இருக்கும். நோயை முன்கூட்டியே கண்டறிவதற்கான முறைகளையும், நோய் வராமல் தடுப்பதற்கான முறைகளையும் உள்ளடக்கிய &nbsp;மருத்துவரீதியான தடுப்புச் சேவைகள் மூலம் இத்தகைய நோய்களை ஆரம்பத்திலேயே கண்டறியலாம்.<h3>நோய்களை எவ்வாறு கையாளுவது?</h3>நமது உடல் இயல்பாகவே தன்னைத் தானே குணப்படுத்திக்கொள்ளும் தன்மையைக் கொண்டுள்ளது. இயற்கையின் சமநிலைக்குத் திரும்பிச்செல்வதற்கான வலுவான ஆற்றலையும் திறனையும் நமது உடல் கொண்டுள்ளது. எனவே நோயைச் கையாளுவதற்க்குச் சிறந்த வழி, உடலின் இயல்பான சமநிலைக்குக் குந்தகம் விளைவிக்கக்கூடிய மூல காரணத்தைக் கண்டறிந்து அவற்றை நீக்கி, உடல் தானாகவே குணப்படுத்திக்கொள்ள அனுமதிப்பதே சிறந்த வழியாகும். ஒவ்வொரு நபருக்கும் சமநிலையைக் கொண்டுவர, அவரவர் உடலுக்கேற்றபடி சிகிச்சையானது தனிப்பட்ட முறையில் அமைய வேண்டும். உடல், மனம், ஆன்மா ஆகிய மூன்று பரிமாணங்களுக்கும் சேர்த்து நிலையான, முழுமையான நலவாழ்வை உறுதிப்படுத்துவதே அத்தகைய குணப்படுத்தலின் நோக்கமாக இருக்க வேண்டும்.மில்லியன்-ஐய்ஸ் ஹெல்த்கேர் (MillionEyes Healthcare) நிறுவனம், நம்மைக் குணப்படுத்தும் சூழலை ஏற்படுத்தக்கூடிய, &nbsp;தனிப்பட்ட உடல்நலத் திட்டங்களை உருவாக்கி வழங்குகிறது. மேலும் விவரங்களைப் பெற, எங்களுடன் தொடர்புகொண்டு பேசுங்கள்.

நோய் என்பது என்ன?

“எதை உண்ணுகின்றோமோ அதுவாகவே மாறுகிறோம்”நாம் ஆரோக்கியமான உடலைப் பெற தரமான உட்பொருட்களைப் பயன்படுத்தி அன்போடும், அக்கறையோடும் சமைக்கப்படும் நல்ல உணவுகளைச் சாப்பிட வேண்டும். வெவ்வேறு உட்பொருட்ளுடன் குறிப்பிட்ட முறைகளில் தயாரிக்கப்படும் உணவு, வெவ்வேறு விதமான பலன்களைத் தருவதாக ஆராய்ச்சிகள் தெரிவிக்கின்றன. அதாவது சில உணவுத் தயாரிப்பு முறைகள் நமக்கு அதிகபட்ச ஊட்டச்சத்தைக் கொடுக்கும்போது, சில முறைகளில் தயாரிக்கப்படும் உணவை உண்ணும்போது அது உடல்நலத்தை பாதித்துவிடுவதாக ஆய்வுகள் கூறுகின்றன.ஆயுர்வேத மருத்துவ முறையின்படி நாம் உண்ணும் உணவில் இருக்க வேண்டிய இரண்டு முக்கிய உட்பொருட்கள் அன்பும் அக்கறையுமே. இவை இரண்டும் இல்லையெனில் உணவிலுள்ள ஓஜஸ் அல்லது ஆற்றல் குறைந்துவிடுவதோடு உணவின் அனைத்து நல்ல தன்மைகளும் இழக்கப்பட்டுவிடுகின்றன. உணவு தயாரித்தல் என்பது ஒரு கலை. இந்தக் கட்டுரை அந்தக் கலைக்குப் பின்னால் இருக்கும் அறிவியலையும் பேசுகிறது. &nbsp;<figure class="image"><img src="https://images.unsplash.com/photo-1507048331197-7d4ac70811cf?ixlib=rb-1.2.1&amp;ixid=eyJhcHBfaWQiOjEyMDd9&amp;auto=format&amp;fit=crop&amp;w=1000&amp;q=80" alt="person slicing green vegetable in front of round ceramic plates with assorted sliced vegetables during daytime"></figure><h3>நாம் ஏன் சமைக்கின்றோம்? (உணவைச் சமைத்தலின் நோக்கங்கள்)</h3><ul><li>உணவின் தரத்தை மேம்படுத்துவதற்க்கு - சமைப்பதன் மூலம் உணவின் சுவை மற்றும் அமைப்பு கூடுவதோடு பார்வைக்கு அழகாகவும் தோற்றமளிக்கிறது. நல்ல மணமும் ருசியும் கிடைப்பதோடு எளிதில் செரிமானமாகக் கூடியதாகவும் அந்த உணவு மாறுகிறது. உதாரணமாக, காஃபி கொட்டைகளை வறுத்தெடுப்பதால் அதிக மணமும் சுவையும் கிடைக்கின்றது. (வறுக்காத காஃபி கொட்டைகள் பயன்படுத்த முடியாத அளவிற்குக் கடினமானவை) இதனால் வெவ்வேறு மணமும் ருசியும் கொண்ட &nbsp;காஃபி பவுடர்களைத் தயாரிக்க முடிகிறது. பருப்பு வகைகள் அமைபபில் கடினமானதால், சுவைக்கவும் எளிதாக செரிமானமாகவும் உடலுக்குப் பொருந்தமுள்ளதாக மாற்றவும் அவற்றை சமைக்கவேண்டியுள்ளது</li><li>நுண்ணுயிரிகளைக் கொல்வதற்க்கு - நுண்ணுயிரிகள் எல்லா இடங்களிலும் நிறைந்துள்ளன. அரைகுறையாகச் சமைக்கப்பட்ட உணவுகளில் பல்வேறு வகையான கிருமிகளும் அவற்றால் உண்டாகும் நச்சுப்பொருட்களும் தங்கிவிடுகின்றன‌. நமது உடலின் பாதுகாப்பையும் சுகாதாரத்தையும் பேணவேண்டும் எனில் &nbsp;புதிதாகச் சமைக்கப்பட்ட உணவையே உண்ண வேண்டும். மேலும் உணவைச் சமைப்பதால் அதிலுள்ள ஊட்டச்சத்துகளுக்கு எதிரான காரணிகளும் உடலுக்குத் தேவையான என்ஸைமைத் தடுக்கும் காரணிகளும் அழிக்கப்பட்டு சமைத்த உணவு உடலுக்கு ஏற்றதாக மாற்றமடைகிறது.</li><li>உணவை ருசி கொண்டதாக மாற்றுவதற்க்கு - பொதுவாக, புரதங்கள் சுவையற்றவை. பல்வேறு மசாலாப் பொருட்களைக்கொண்டு சமைப்பதன் மூலம் அவை ஏற்ப்புடையவையாகவும் சுவை கொண்டவையாகவும் மாற்றப்படுகிறது. </li></ul><h3>&nbsp;</h3><h3>பல்வேறு சமையல் முறைகளும் உணவில் அவற்றின் தாக்கமும்</h3><ol><li>காற்றோட்டத்தில் சமைத்தல் - வாட்டுதல், வருத்தல் மற்றும் பேக்கிங்(Baking)<ul><li>இந்த முறை பொதுவாக இறைச்சியையும், ஸ்டார்ச் அதிகம் உள்ள கிழங்குகள் மற்றும் மாவு வகை உணவுகள் சமைக்கப் பயன்படுகிறது.</li><li>சூடான மேற்பரப்பைக் கொண்ட பாத்திரத்தில் சிறிதளவு தாவரக் கொழுப்பு சேர்க்கப்பட்டு உணவு சமைக்கப்படுகிறது.</li><li>காற்றோட்டத்தில் சமைக்கப்படுவதால் இவ்வாறு சமைக்கப்பட்ட‌ உணவுகளில் சிறிய அளவே ஊட்டச்சத்துகள் கிடைக்கின்றன‌.</li><li>உணவுப் பொருளை அதிகமாக வறுத்தெடுக்கும்போது, புற்றுநோயை உண்டாக்கும் ஆக்ரிலாமைடும் நைட்ரைட்டுகளும் அதில் உண்டாகின்றன‌.</li></ul></li><li>நீரில் சமைத்தல் - வேக வைத்தல், மிதமாக வேக வைத்தல் அல்லது மூடிய பாத்திரத்தில் வேக வைத்தல்<ul><li>நீரில் காய்கறிகளை நன்கு வேக வைத்தாலும் அல்லது மிதமாக வேக வைத்தாலும் நீரில் கரையக்கூடிய வைட்டமின்களும் &nbsp;தாதுக்களும் அவற்றிலிருந்து வெளியேறிவிடுகின்றன.</li><li>தட்டையான மற்றும் தடிமனான அடிப்பாகத்தைக் கொண்ட பாத்திரத்தை மூடி, அதில் குறைந்த அளவு நீரைக்கொண்டு காய்கறிகளை வேக வைப்பதன் மூலம், அவை ஊட்டச்சத்துகளை தக்கவைத்துக்கொள்கின்றன. </li></ul></li><li>நீராவியில் சமைத்தல் - நீராவிச் சமையல் மற்றும் பிரஸ்ஸர் குக்கர் சமையலும்<ul><li>காய்கறிகளை நீராவியில் வேகவைப்பதே மிகச் சிறந்த சமையல் முறையாகும். இதனால் அதிகபட்ச ஊட்டச்சத்து, மணம், ருசி, நிறம் ஆகியவற்றை அவை தக்கவைத்துக்கொள்கின்றன.</li><li>பிரஸ்ஸர் குக்கரில் சமைப்பதால் சமையல் சீக்கிரம் முடிந்துவிடும் என்றாலும் இதில் ஏற்படும் அதிக வெப்பநிலையும் அழுத்தமும் இயற்கையான சுவையையும் மணத்தையும் கெடுத்துவிடுகிறது. அதிக வெப்பத்தைத் தாங்க இயலாத சில ஊட்டச்சத்துகளும் இதனால் அழிந்துபோகின்றன. எனினும் பருப்பு வகைகள், கம்பு, பயறு வகைகளை இவ்வாறு சமைப்பதால் மிகக் குறைவான ஊட்டச்சத்துகளே இழக்கப்படுகின்றன. </li></ul></li><li>எண்ணெயில் செய்யப்படும் சமையல் - எண்ணெயில் வதக்குதல், மிதமான எண்ணெய் வறுவல், முழுமையான எண்ணெய்ப் பொறியல்<ul><li>சிறிய அளவு எண்ணெய், சமையலை வேகப்படுத்துவதால் ருசியும் ஊட்டச்சத்தும் தக்கவைத்துக்கொள்ளப்படுகிறது. உணவுப் பொருட்களை அதிக வெப்பநிலையில் எண்ணெயில் பொறிக்கும்போது கொழுப்பில் கரையக்கூடிய &nbsp;வைட்டமின்களை அவை இழந்துவிடுகின்றன.</li><li>புகை வரும் அளவிற்கு எண்ணெயைக் கொதிக்க வைத்தால், கொழுப்பு அமிலங்கள் வெளியிட்டு நமது இரத்த நாளங்களில் அடைப்புகளை உண்டாக்குகின்றன. அதனால், அதிகக் கொதிநிலையை உடைய கடலை எண்ணெய், நல்லெண்ணெய் போன்றவற்றைப் பயன்படுத்தியே உணவுப் பொருட்களைப் பொறிக்க வேண்டும்.</li></ul></li><li>மைக்ரோவேவில் சமைத்தல் - இது மிகவும் சர்ச்சைக்குரிய சமையல் முறையாகும். இது வழக்கமான முறைகளை விட பத்து மடங்கு வேகமாக சமையல் முறை. சமைப்பதற்கு குறைந்த நேரமே ஆவதால், இதில் சமைக்கப்படும் உணவு பெரும்பாலான ஊட்டச்சத்துகளைத் தக்கவைத்துக்கொள்கிறது. இருப்பினும் மைக்ரோவேவில் சமைப்பதிலுள்ள பாதுகாப்பு அம்சங்கள் விவாதத்திற்கு உரியவையாகவே உள்ளன. இந்தச் சமையல் முறையைப் பற்றித் தெளிவான கருத்துகளைக் கூற, அறிவியல்ரீதியான எந்தத் தரவும் இதுவரை கிடைக்கவில்லை.</li></ol> இக்கட்டுரையின் முக்கியச் செய்தி: எந்தச் சமையல் முறை விரைவானதோ, எது உணவுப் பொருட்களை குறைவான நேரத்தில் சூடுபடுத்துகிறதோ, எது குறைந்த அளவு நீரையோ, எண்ணெயையோ பயன்படுத்துகிறதோ அதுவே ஊட்டச்சத்துக்களைத் தக்க வைத்துக்கொள்ளும் சிறந்த சமையல் முறையாகும். இதை மனதில் வைத்துப் பார்த்தால், பின்வருபவையே நீங்கள் பயன்படுத்துவதற்கு ஏற்ற சிறந்த சமையல் முறைகள் ஆகும்:<ul><li>நீராவிச் சமையல் அல்லது எண்ணெயில் மிதமாக வதக்குதல் - இது காய்கறிகளுக்கு ஏற்ற சமையல் முறை</li><li>பிரஸ்ஸர் குக்கரில் சமைத்தல் - இறைச்சி, பருப்புகள், கம்பு மற்றும் பயறு வகைகளைச் சமைக்க ஏற்ற முறை</li><li>மிதமாக வறுத்தல்/பொறித்தல் - மீன்கள், இறால்கள் போன்ற கடல் உணவுகளைச் சமைக்க ஏற்ற முறை</li><li>கொதிக்க வைத்தல் - அரிசி போன்ற தானியங்களைச் சமைப்பதற்கு ஏற்ற முறை </li></ul>

உணவைத் தயார் செய்வ‌தற்கான ஆரோக்கியமான முறைகள்

“You are what you eat”To have a healthy body, one needs to eat good food prepared in a loving and caring way, using good quality ingredients. Research shows that specific cooking methods work differently with different ingredients, either helping extract maximum nutrition or adversely affecting our health.According to ayurveda, the two most important ingredients in any meal are love and kindness. &nbsp;Without these the ojas or the energy in the food is diminished and all the good properties of the food is lost. &nbsp;Food preparation is an art and in this article we will also be discussing the science behind it.<figure class="image"><img src="https://images.unsplash.com/photo-1507048331197-7d4ac70811cf?ixlib=rb-1.2.1&amp;ixid=eyJhcHBfaWQiOjEyMDd9&amp;auto=format&amp;fit=crop&amp;w=1000&amp;q=80" alt="person slicing green vegetable in front of round ceramic plates with assorted sliced vegetables during daytime"></figure><h4>Why do we cook (objectives of cooking food)</h4><ol><li>To improve the quality of food&nbsp;- Cooking of food improves flavor, texture and appearance making it more palatable and easily digestible. &nbsp;For example, roasting of coffee beans brings in more flavor, pulses and legumes are hard in texture and need to be cooked to make it more palatable and easily digestible and make it more bio-available.</li><li>To kill microbes&nbsp;- microorganisms are present everywhere and under cooked foods are a home to vast variety of microbes and their toxins. &nbsp;For safety and hygienic purpose, it is recommended to eat freshly cooked food. &nbsp;Also cooking destroys anti-nutritional factors, enzyme inhibitors which are present in food making it more accessible to the body.</li><li>To make the food more palatable&nbsp;- proteins are generally flavorless, &nbsp;hence cooking by adding various spices makes the food more acceptable and palatable.</li></ol><h4>Different methods of cooking and their impact on food</h4><ol><li>Cooking in Air&nbsp;- Grilling, roasting and baking<ul><li>Usually used to cook meat, starchy foods like potatoes and flour</li><li>Cooking is done on a hot surface adding little fat source.</li><li>Such foods have very little nutritional value since it is exposed to air.</li><li>Over roasting causes the formation of acrylamide and nitrites which have found to be cancerous.</li></ul></li><li>Cooking in water&nbsp;- Boiling, simmering or stewing<ul><li>Boiling vegetables in water or simmering in water causes loss of water soluble vitamins and minerals.</li><li>Keeping the lid covered and using minimal water in a vessel with flat and thick bottom helps in retaining nutrients</li></ul></li><li>Cooking in steam - steaming and pressure cooking<ul><li>Steaming vegetables is the best possible method of cooking, retaining maximum nutrients, flavors and colors in the process.</li><li>Pressure cooking fastens the cooking process but the high temperature and pressure destroys some part of the natural flavors and heat sensitive nutrients. &nbsp;However pressure cooking is best suited for pulses, millets and legumes where the loss of nutrients is minimal.</li></ul></li><li>Cooking in fat - sauteing, shallow frying, deep frying<ul><li>Small amount of fat in cooking hastens the cooking process thereby retaining the flavour and nutrients.</li><li>Deep frying&nbsp;at a high temperature causes loss of fat soluble vitamins. &nbsp;Oil heated till the smoking point release free fatty acids which are one of the factors contributing to development of plaques in the arteries. &nbsp;For this reason, always select oil which has high smoking point especially for deep frying e.g peanut and sesame oil.</li></ul></li><li>Microwave cooking&nbsp;- is the most controversial cooking method. &nbsp;Microwave cooking is ten times faster than cooking by conventional methods. &nbsp;Since it uses less time to cook, the food cooked in microwave retains most of its nutrients. &nbsp;However the safety aspects of the food cooking in microwave is debatable and not much data is available to prove any theory.</li></ol>Bottom line&nbsp;- The cooking method that best retains nutrients is one that cooks quickly, heats food for the shortest amount of time, and uses as little liquid as possible. &nbsp;Keeping this in mind the best cooking methods would be -<ul><li>Steaming or sauteing - for vegetables</li><li>Pressure cooking - for meat, pulses, millets and legumes</li><li>Shallow frying/roasting for seafood like fish and prawns</li><li>Boiling for cereals like rice</li></ul>&nbsp;

Preparing food the healthy way

Premenstrual syndrome (PMS) has a wide variety of signs and symptoms, including mood swings, tender breasts, food cravings, fatigue, irritability and depression. It's estimated that as many as 3 of every 4 menstruating women have experienced some form of premenstrual syndrome.&nbsp; PMS symptoms start five to 11 days before menstruation and typically go away once menstruation begins. The cause of PMS is unknown. However, many researchers believe that it’s related to a change in both sex hormone and serotonin levels at the beginning of the menstrual cycle.&nbsp; The symptoms of PMS are usually mild or moderate. &nbsp;Twenty to 32 percent of women report moderate to severe symptoms that affect some aspect of life.&nbsp; But a small number of women with premenstrual syndrome have disabling symptoms every month. This form of PMS is called premenstrual dysphoric disorder (PMDD).&nbsp; PMDD signs and symptoms include depression, mood swings, anger, anxiety, feeling overwhelmed, difficulty concentrating, irritability and tension.&nbsp;<h3> Emotional and behavioral signs and symptoms</h3><ol><li>Tension or anxiety</li><li>Depressed mood</li><li>Crying spells</li><li>Mood swings and irritability or anger</li><li>Appetite changes and food cravings</li><li>Trouble falling asleep (insomnia)</li><li>Social withdrawal</li><li>Poor concentration</li><li>Change in libido</li></ol><h3> Physical signs and symptoms&nbsp;</h3><ol><li>Joint or muscle pain</li><li>Headache</li><li>Fatigue</li><li>Weight gain related to fluid retention</li><li>Abdominal bloating</li><li>Breast tenderness</li><li>Acne flare-ups</li><li>Constipation or diarrhea</li><li>Alcohol intolerance</li></ol><h3> Do’s n don’ts of PMS (for mild to moderate cases) and during Menstruation.&nbsp;</h3><h3>Do’s&nbsp;</h3><ol><li>Dietary modifications - Including whole grain cereals and pulses, fresh fruits and vegetables to provide the necessary micronutrients and fibre.</li><li>Taking small meals which are easily digestible</li><li>Going for a 30 min walk daily, yoga and meditation to manage stress.</li><li>Take enough rest especially during the menstrual cycle, including a minimum 7 hours sleep</li><li>Maintain proper hydration and include fruits and vegetables with high water content.</li><li>Menstrual hygiene - changing the pads at frequent intervals depending on the flow. &nbsp;Using triphala powder, 15-20g powder boiled in half a liter water till colour changes, cool, sieve and use to clean the vaginal area once a day.</li></ol><h3>Don’ts&nbsp;</h3><ol><li>High salt, alcohol, high sugar/fat, highly refined foods and caffeine.</li><li>Any high intensity exercise or work or gymming or recreational activities like trekking/running marathons and so on.</li><li>Eat junk especially during abdominal cramps.&nbsp; </li></ol><h3>Dietary constituents that help during PMS&nbsp; &nbsp;</h3><ol><li>Cacao beans - rich in iron, calcium, magnesium, zinc and tryptophan (precursor for mood booster serotonin). &nbsp;A tsp of raw cacao powder to your milk/water helps to deal with the symptoms of PMS</li><li>Pumpkin seeds - rich in omega 3- and omega 6- fatty acids, fibre and zinc.</li><li>Green leafy vegetables - rich source of iron, calcium, magnesium.</li></ol><h3> Ayurvedic perspective/treatments&nbsp;</h3><ol><li>Application of warm castor oil on the abdomen</li><li>5ml of warm castor oil to be taken internally.</li><li>⅛ &nbsp;tsp of dry ginger + ¼ &nbsp;tsp of ajwain in a 45 ml water, boil till the colour changes, strain and drink.</li><li>Pranayam or deep breathing techniques.&nbsp; </li></ol>

Pre Menstrual Syndrome

The change in the seasons brings along a series of health problems to children and adults alike. &nbsp;It is a natural process where the body is trying to adapt to the change in atmospheric temperature/humidity. &nbsp;During this transition, some people with lower immunity fall sick where the body takes more than its normal stipulated time to get used to the change. &nbsp;Fever is one of the symptoms of any such sickness.Any cold/cough or stomach flu or any infection is manifested in the form of fever. &nbsp;Fever is when the temperature of the body is higher than the normal and is a part of our immune system’s natural response to any infection.What happens in fever?<ul><li>Certain symptoms like chills/body ache/headache may be accompanied with fever depending on the type of infection.</li><li>Sleepiness</li><li>Increased sensitivity to pain</li><li>Loss of appetite</li><li>Increase in body’s metabolism</li><li>Body temperature goes beyond the normal temperature of 98.6 degree Fahrenheit.</li></ul><h4>Dealing with Fever</h4>Do’s and Don’ts in a feverDo’s<ul><li>Wash your hands often - you may not want to spread the infections.</li><li>Put cold cloths on the forehead or arm to bring down the temperature.</li><li>Have good ventilation in the house. &nbsp;Proper air circulation helps to get in fresh air and also help to bring down the temperature.</li><li>Wear light clothing - wear loose cotton clothes that ‘breathe’. &nbsp;Do not wear layers of clothes or cover yourself with a sweater or thick blanket since it can trap heat and not bring down your body’s temperature.</li><li>Eat simple and easily digestible food - simple home cooked meals which are easily digestible like rice or idli should be taken, which can give quick energy and not load your digestive system.</li><li>Keep hydrated - since there is an increase in the body’s metabolic rate, dehydration is very common during fever. &nbsp;Drink plenty of liquids like plain water, juices, soups and coconut water.</li><li>Take rest - since body is fighting with the infection during fever, taking lot of rest can support our immune system to do its job.</li></ul>Don’ts<ul><li>Don’t make any travel plans - since your body is already trying to adapt to the changing environment, another change will take a longer time for the body to come back to its equilibrium.</li><li>Popping a pill/paracetamol - don't pop a pill if the temperature is 100 degree F. &nbsp;One of the body’s mechanism to fight with the bacteria/virus is by raising the temperature. If the temperature increases beyond 102 degree F accompanied with body pain or severe fatigue, check with your doctor for the medications.</li></ul>Tips for fever in children<ul><li>In children, the symptoms may vary, treatment should be given as per the symptoms.</li><li>Apart from the fever going beyond 101 degree F, symptoms such as lethargy, fatigue, sleepiness are present, then it is better to get the advice of a paediatrician and start them on antipyretic medicines.</li><li>Include herbs and spices like dry ginger, ajwain and pepper in the preparations which help to fight the infection and removes toxins from the body, also aids in restoring appetite.</li><li>Keep them well hydrated. &nbsp;Soups, rava/rice ganji, thin khichdi/pongal are easily digestible, gives the required energy and keeps the body hydrated.</li><li>Never force feed the child during fever since loss of appetite is a way for body to concentrate on fighting with the infection.</li></ul>&nbsp; Ayurvedic treatment options<ul><li>Kashaya - for 100ml of water, add 3g of dry ginger powder + 5g of ajwain + 3g of pepper powder + 2 cloves + small piece of cinnamon stick, boil it till the colour changes or reduce it till half. &nbsp;Strain and add jaggery, drink kashaya once or twice a day. This helps to detox the body and to improve appetite and digestion.</li><li>Mahasudarshan Gana Vati - for adults and children above 3 years of age, take 1 tablet, 3-4 times a day, for children (2-3yrs) ½ tab 3-4 times a day</li></ul>Since fever is just a symptom, efforts should be taken to find what is causing the fever. &nbsp;Give body some time to deal with the problem. If possible help the body to fight the infection by giving it enough rest, fluids and energy. &nbsp;This will go a long way in building up the immunity and avoid the unnecessary side effects of medications.&nbsp;

Fever

Circadian rhythm (also known as your sleep/wake cycle or body clock) is a natural, internal system that's designed to regulate feelings of sleepiness and wakefulness over a 24-hour period.&nbsp;<h4>How does it work?</h4>A part of your hypothalamus (a portion of your brain) controls your circadian rhythm. That said, outside factors like lightness and darkness can also impact it. When it’s dark at night, your eyes send a signal to the hypothalamus that it’s time to feel tired. Your brain, in turn, sends a signal to your body to release melatonin, which makes your body tired. That’s why your circadian rhythm tends to coincide with the cycle of daytime and nighttime.&nbsp;<h4>Role of Circadian rhythm</h4><ul><li>Circadian rhythms can influence sleep-wake cycles, hormone release, eating habits and digestion, body temperature, and other important bodily functions.</li><li>Many hormones and immune signals are produced rhythmically in 24-hour cycles. &nbsp;Cortisol, for example, which is known to suppress inflammation and regulate certain T cell–mediated immune responses, peaks early in the morning and ebbs as the day progresses.</li><li>Across diseases, from cancer and cardiac ailments to allergies and arthritis, epidemiological data and clinical trials are revealing that timing medications to the body’s internal clock could improve their effectiveness and reduce side effects.</li></ul><h4>Ayurvedic perspective&nbsp;</h4>Ayurveda believes that an early start is best for your body. Called the “brahma muhurtha,” the time to set your alarm clock is exactly 1 hour and 36 minutes before sunrise. The body’s biological clock is regulated by the doshas. &nbsp;&nbsp;<ul><li>Kapha: The time of maximum activity of kapha is during morning and evening from about 6 to 10 a.m. and 6 to 10 p.m.</li><li>Pitta: this period is during midday and midnight, from about 10 a.m. to 2 p.m. and 10 p.m. to 2 a.m</li><li>Vata hours are dawn and dusk, from about 2 to 6 a.m. and p.m.</li></ul><h4>What disrupts the circadian rhythm?</h4><ul><li>Travelling through different time zones leading to jet lag</li><li>Night shift work</li><li>Sleeping very late watching TV or reading or late night partying, late night meetings due to different time zones and so on.&nbsp; </li></ul>Biological clocks that run fast or slow can result in disrupted or abnormal circadian rhythms. Irregular rhythms have been linked to various chronic health conditions, such as sleep disorders, obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder. &nbsp;This explains why shift workers are more prone to gastrointestinal problems such as constipation, diarrhoea, or gastric ulcers. Hence it is important to have proper schedule for sleeping and waking up daily even on weekends. &nbsp;&nbsp; &nbsp;

Circadian Rhythm

With the awareness about good nutrition and health on a rise, people are ready to try any techniques to be healthy, looking out for newer trends and popular diets to keep themselves fit. &nbsp;One such trend that is gaining popularity, is consuming various combinations of fruit and vegetable juices.&nbsp; Fruits and vegetables are rich in micro nutrients, nevertheless do we really benefit from these juices? &nbsp;How much can we consume? &nbsp;When is the right time to drink them? &nbsp;Which combination is good for which condition? &nbsp;There are plenty of questions that need to be answered before we can conclude that juices are really good for health.&nbsp;<figure class="image"><img src="https://juicing-for-health.com/wp-content/uploads/2017/06/health-benefits-juicing.jpg" alt="Image result for juicing"></figure><h4>What do juices contain?</h4>The juice extracted from fruits and vegetables has the following:&nbsp;<ul><li>Vitamin C, Vitamin A (B-carotene), some amount of minerals.</li><li>High amount of fructose or sucrose (if additional sugar is added).</li><li>Commercial juices has preservatives, artificial colours and flavors.</li></ul><h4>Juice Vs Whole fruit/vegetable&nbsp;</h4><ul><li>Slow release of sugars: Whole fruit trumps fruit juice because the fibrous content takes longer to chew, promotes a feeling of fullness, slows down digestion and reduces blood sugar spikes commonly seen with fruit juice.&nbsp; </li><li>Lower incidences of metabolic diseases - Research shows that taking whole fruits and vegetable salads can help to reduce the risk of type 2 diabetes and obesity.&nbsp; </li><li>Load on Liver - Since liver is the organ that metabolizes the sugars, drinking fruit juices causes rapid inflow of sugars in liver causing an overload. &nbsp;The excess sugars may get converted to fat leading to fatty liver and insulin resistance.&nbsp; </li><li>Toxicity - many vegetables contain toxic components, e.g. members of cucurbitaceae family like bottle gourd and cucumber contain toxin compounds called cucurbitacins which when consumed can lead to severe vomiting and gastrointestinal bleeding. &nbsp;Since juices reach the liver very rapidly due to negligible fibre, the toxic effects can be fatal.&nbsp; </li><li>Nutrients - Whole produce has good amount of antioxidants, fibre, phytonutrients and micronutrients which gives a wholesome nutrition as compared to the juices where many of the nutrients are lost either due to oxidation or by separating the fibre.&nbsp; </li><li>Hygiene - fresh produce are more hygienic if eaten in their natural form. &nbsp;Juicing may include mixing of contaminated water and unhygienic handling practices.</li></ul><h4>When to include juices in the diet?&nbsp;</h4>Fruits/vegetable juices can be consumed in the following circumstances:&nbsp;<ul><li>Dehydration - especially during summer&nbsp; </li><li>Recovering from illness - if you were down with flu or any infections, fruit juices or thin vegetable soups may be recommended for quick energy and to replenish the lost nutrients from the body.&nbsp; </li><li>Digestive problems - loose motions or diarrhoea cases usually recommends drinking of pomegranate or apple juice to manage the condition.&nbsp; </li><li>Dental issues - especially in case of elderly, if there is no history of diabetes, juices are recommended if there is difficulty in chewing whole fruits or vegetables.&nbsp; </li><li>For any particular conditions - Also juices of medicinal value and for a particular health condition can be made fresh and taken eg) Tulsi + ginger juice for cough &amp; cold. The quantity needed is merely 5 - 10 ml. &nbsp;Again this would be for a short term, any long term usage should be avoided.&nbsp; </li></ul>Depending upon therapeutic use or as nutritional supplements one can use the juices but it has to be in accordance with health needs.&nbsp; Bottom line is drink juices once in a while but not as a part of the daily diet. &nbsp;Eating whole produce has a lot more to offer than drinking juices. &nbsp;If you really want to include juices then the best way is to blend the whole fruit or vegetables and have it has a whole rather than strain and remove its fibre. &nbsp;The choice is yours!&nbsp; &nbsp;

Are juices good or bad?

A healthy mind breeds a healthy body! Brain keeps changing with age and so is the mental function along with it. As we age, our experiences and knowledge keep our brains working, developing and learning. While there is no way to stop the cognitive decline, there are ways by which we can keep the brain healthy and slow down the cognitive impairment.&nbsp;<h4>Avoid/Manage Stressors (Staying Calm): &nbsp;</h4>Stress is a part of our life. However proper techniques to manage stress goes a long way in creating emotional and physical well being. &nbsp;Some tips include:&nbsp;<ul><li>Identify the stressors and try to eliminate them - e.g. if your to do list is long, cut those tasks which are not urgent. &nbsp;Prioritize your work.</li><li>Manage a stressful situation - be it relationship or at work, learn to manage people, accept, compromise or ignore. &nbsp;Forget and move on in life!&nbsp; </li><li>Adapt - if you are not able to change the stressor then try to adapt to the situation. &nbsp;Have a positive frame of mind, don't strive for perfection, try to change the way you perceive the situation.</li></ul><h4>Daily purging and detox (Emotional first aid)&nbsp;</h4>Emotions that we feel can change and impact the biology of cells. Our cells are affected by both positive and negative emotions. Hence, good emotions like joy, love, kindness, compassion, empathy, happiness, and bliss encourage new (healthy) cell growth. On the flip side, negative emotions do exactly the opposite; they send signals to our cells that interrupt normal cell regeneration. Emotional detox is necessary to keep our brain healthy.&nbsp;<ul><li>Identify the negative emotions and acknowledge them. &nbsp;Dont ignore them.&nbsp; </li><li>Let out the emotions, any pent up emotions like sorrow or anger does more harm if locked inside. Cry, if you want to and release the negative emotion.&nbsp; </li><li>Share your thoughts with someone you trust, friend or family or even a counselor.&nbsp; </li><li>Surround yourself with good people, positivity, spiritual books.&nbsp; </li><li>Take a break from the routine to help you relax and put things in perspective.</li></ul><h4>Exercise&nbsp;</h4>Research shows that using your muscles also helps to keep the brain healthy by stimulating new cell growth and increasing the connections between the brain cells.&nbsp;<ul><li>Aerobic exercises, including jogging, swimming, cycling, walking, gardening, and dancing, have been proved to reduce anxiety and depression.&nbsp; </li><li>Yoga and meditation are age old techniques to help the mind to relax and reduce stress.&nbsp; </li><li>Mind exercises to sharpen the brain includes word games, puzzles, memory games, learning a foreign language, cooking, playing music or instruments etc.</li></ul><h4>Deep Sleep&nbsp;</h4>Helps in a number of brain functions including how the neurons communicate with each other. &nbsp;Amyloid beta, an abnormal protein, which gets eliminated during a deep sleep cycle can clump to form sticky plaques due to inadequate sleep. &nbsp;These plaques are the hallmark of developing alzheimer’s. &nbsp;Good quality sleep is imperative to healthy brain cells.&nbsp;<h4>Laughter, Friends and Socializing&nbsp;</h4>Leading an active social life can protect you against memory loss. Spending time with others, engaging in stimulating conversation, and staying in touch and connected with family and friends are good for your brain health. Studies have shown that those with the most social interaction in their community experience the slowest rate of memory decline.&nbsp;<h4>Brain Healthy Food&nbsp;</h4>Mindful eating and consuming food rich in micro nutrients help the brain to be fit and functional. Brain food includes:&nbsp;<ul><li>Antioxidant rich food - colorful and seasonal fruits and vegetables rich in phytonutrients, antioxidants like blueberries, broccoli, oranges protect the brain cells from the harmful effects of oxidation.&nbsp; </li><li>Omega 3-fatty acids - help in building brain and nerve cells, these fats are vital for learning and memory. Found in fish, nuts like walnuts, flax seeds, pumpkin seeds and so on.&nbsp; </li><li>Coffee and dark chocolate - three main components, flavonoids, caffeine and antioxidants help by increasing alertness, concentration and improving the mood</li></ul><h4>Herbs and Supplements</h4><ul><li>Kapikacchu ( Mucuna pruriens ) is one of the best herb to prevent cellular damage &nbsp; </li><li>Ashwagandha, Brahmi, Gokshur, Guduchi, Shatavari.&nbsp; </li><li>Pure cow ghee stored in silver utensil - consume daily&nbsp; </li><li>Soaked almonds ( preferably mamra ) &amp; walnuts&nbsp; </li><li>Shiroabhyanga - Dhanvantari oil massage on the pressure points of the brain to pacify the doshas&nbsp; </li></ul>

How can we keep our brains healthy

Moringa is a plant that is native to the sub-Himalayan areas of India, Pakistan, Bangladesh, and Afghanistan. It is also grown in the tropics. The leaves, bark, flowers, fruit, seeds, and root are used to make medicine.&nbsp; Moringa oleifera, also known as horseradish tree, ben tree, or drumstick tree.&nbsp;<h4>Nutritional Value&nbsp; &nbsp;</h4><figure class="image"><img src="https://lh6.googleusercontent.com/roi23l3CUwKtjcDZouopTXbsdPpxWkXYhC-oCGTIUNeNOzcE4DPwbwhdi3EozWj4xAZyoPGkPdFfZ_2XkbrbknH5Q1LSZV6iovBIPq923XZfC16ezDb4rGwN2tWAT4hPXMMVBhjl"></figure><h4> Nutritional Significance&nbsp;</h4> 1. IT'S NUTRIENT PACKED Moringa is a rich source of vitamins, minerals, and amino acids. It contains significant amounts of vitamin A, C and E; Calcium; Potassium and Protein. &nbsp; 2. IT FIGHTS FREE RADICALS Antioxidants fight free radicals, molecules that cause oxidative stress, cell damage, and inflammation. Moringa contains antioxidants called flavonoids, polyphenols, and ascorbic acid in the leaves, flowers, and seeds. &nbsp; 3. IT FIGHTS INFLAMMATION Inflammation can lead to chronic diseases like diabetes, respiratory problems, cardiovascular disease, arthritis, and obesity. Moringa reduces inflammation by suppressing inflammatory enzymes and proteins in the body, and moringa leaf concentrate can significantly lower inflammation in the cells.&nbsp; 4. IT HELPS REDUCE SOME DIABETES SYMPTOMS Moringa leaf powder has been effective at reducing lipid and glucose levels and regulating oxidative stress in diabetic patients, which means it lowers blood sugar and cholesterol and improves protection against cell damage. &nbsp; 5. IT PROTECTS THE CARDIOVASCULAR SYSTEM Moringa leaf powder has heart-healthy benefits, particularly in blood lipid control, the prevention of plaque formation in the arteries, and reduced cholesterol levels. &nbsp; 6. IT SUPPORTS BRAIN HEALTH Moringa supports brain health and cognitive function because of its antioxidant and neuroenhancer activities. It's also been tested as a treatment for Alzheimer’s disease with favorable preliminary results. Its high content of vitamins E and C fight oxidation that leads to neuron degeneration, improving brain function. It’s also able to normalize the neurotransmitters serotonin, dopamine, and noradrenaline in the brain, which play a key role in memory, mood, organ function, responses to stimulus such as stress and pleasure, and mental health, for example in depression and psychosis.&nbsp; 7. IT PROTECTS THE LIVER Moringa contains high concentrations of polyphenols in its leaves and flowers that protect the liver against oxidation, toxicity, and damage.&nbsp; 8. IT CONTAINS ANTIMICROBIAL AND ANTIBACTERIAL PROPERTIES It's been effective against types of fungi that cause infections on skin and strains of bacteria responsible for blood and urinary tract infections and digestive problems. &nbsp; 9. IT ENHANCES WOUND HEALING Moringa has blood-clotting properties in its leaves, roots, and seeds that benefit wound healing and can reduce clotting time, which means it reduces the time it takes for scratches, cuts or wounds to stop bleeding.&nbsp; 10. Anti cancer properties - The Asian Pacific Journal of Cancer Prevention in 2003 published a study in which researchers examined skin tumor prevention following ingestion of Moringa seedpod extracts in mice. Results showed a dramatic reduction in skin papillomas and suggested that M. oliefera has possible cancer preventing properties.&nbsp; &nbsp;<h4>Usage&nbsp;</h4><ul><li>Moringa seeds are used to extract oil which can replace conventional oil for cooking&nbsp; </li><li>Moringa seeds can be used in cosmetics and are sources of biodiesel while the seedcakes, can be used as a green manure or a fertilizer. &nbsp; </li><li>The flowers of Moringa are used to make tea with hypocholesterolemic &nbsp;properties. &nbsp; </li><li>The root bark has medicinal values and is used for dyspepsia, eye diseases and heart complaints. The tap root of Moringa is used as a spice.&nbsp; </li><li>Moringa leaves in fresh form can be used to cook various dishes. &nbsp;Leaves, in dried form can be added to smoothies, juices, sprinkled over various dishes or simply mixed with water to drink.</li></ul>With so many benefits, including moringa leaves, either fresh or in the form of powder can definitely go a long way in improving one's health!&nbsp; &nbsp;

Moringa - A superfood

Constipation is a condition of the digestive system where an individual has hard feces that are difficult to expel or he/she experiences a sense of incomplete emptying after passing stool.&nbsp; In most cases, this occurs because the colon has absorbed too much water from the food that is in the colon. Stools are hard, pellet shaped and it hurts while passing the stools.&nbsp;<figure class="image"><img src="https://millioneyes.azureedge.net/5g9nxynb/image_1548744150953_ad34f21062769d810f82813fb464d09f.png"></figure> A recent survey has found that nearly 22 percent of adult Indian population suffers from constipation, with Kolkata topping the chart at 28 percent among the eight cities where the study was conducted.&nbsp; &nbsp;<h4>Causes of Constipation:&nbsp;</h4><ul><li>Diet with processed foods like chips, bread, rice and less of whole grains, fruits and vegetables that add fibre to the diet, people who consume more dairy products&nbsp; </li><li>Reduced consumption of water and increased intake of diuretics like tea/coffee/alcohol.&nbsp; </li><li>Sedentary lifestyle with no exercises&nbsp; </li><li>Not visiting the toilet when the pressure arises&nbsp; </li><li>Certain diseases like hypothyroidism, Diabetes, Parkinson’s disease, colon cancer, multiple sclerosis, clinical depression, IBS&nbsp; </li><li>Medications like iron supplements, medicines for hypertension, antidepressants&nbsp; </li><li>Pregnancy, due to hormonal changes&nbsp; </li><li>Age - old age brings about low metabolism leading to constipation.&nbsp; </li><li>Travelling - leading to change in routine causing constipation temporarily&nbsp; </li><li>Overuse of laxatives&nbsp; </li><li>Stress</li></ul><h4>Symptoms&nbsp;</h4><ul><li>Increased difficulty and straining while passing stools&nbsp; </li><li>Passing stools less than three times a week&nbsp; </li><li>Stools that cause tearing and bleeding near the anus&nbsp; </li><li>Bloating and abdominal cramps and nausea&nbsp; </li><li>Loss of appetite</li></ul><h4>Complications of constipation</h4><ul><li>Hemorrhoids or swollen veins in the anus: While having a bowel movement if you strain often, it may cause swelling in the veins in and around your anus. Infact, chronic constipation can lead to the development of piles.&nbsp; </li><li>Anal fissure: Straining to pass stools can cause tiny tears in the anus.&nbsp; </li><li>Fecal impaction: Hardened stool can accumulate and remain stuck in your intestines if you suffer from chronic constipation.&nbsp; </li><li>Rectal prolapse: This occurs when due to too much straining over time, during bowel movements, causes a small part of the rectum to stretch and protrude from the anus.</li></ul><h4>Treatment&nbsp;</h4>Treatment is aimed at providing bulk to the stool, softening the stool and exercising the abdominal muscles for easy passing of the stools. &nbsp;The treatment options are:&nbsp; Diet and lifestyle changes&nbsp;<ul><li>High fibre - 20-25g of fibre per day from whole grain cereals, pulses, fruits with skin and vegetables. &nbsp;Gradual increase of fibre daily with proper hydration helps in soft stools and easy passage of stools.&nbsp; </li><li>Include food with mucilaginous fibre - ladies finger, flax seeds, fenugreek seeds, sabja seeds, psyllium husk (isabgol) to relieve constipation&nbsp; </li><li>Avoid processed foods and reduce consumption of dairy products like cheese&nbsp; </li></ul><figure class="image"><img src="https://millioneyes.azureedge.net/5g9nxynb/image_1548740399787_2590410b4ad2248c9f224d8452937149.png"></figure>Exercise - 30-40 minutes of walk daily with some yoga to exercise the abdominal muscles&nbsp;Proper toilet practices<ul><li>Avoid taking newspaper/mobile/tab to the toilet&nbsp; </li><li>Never resist the urge to defecate</li><li>Squatting position helps in complete elimination, hence if you have a modern toilet, it is advisable to use a small stool to rest your feet and keep them at that elevation.&nbsp; </li></ul><figure class="image"><img src="https://lh3.googleusercontent.com/OUbfswauLI5xmDpoAViov9gc6h0pT2hK4zN4ia8hbGQIubLqyrlZzUYapJVWdqbI-sCiodei7L-IU2JDaWYMadHXryoI8WsGWpEE6IJ_R7ESmnkGBNpLGMXDhDNrsAMS9jqSFSB-"></figure><h4>Ayurvedic perspective/treatment options&nbsp;</h4><ul><li>Use of castor oil - lubricates as well as gentle laxative esp for children and elderly.&nbsp; </li><li>Treat the cause e.g. hypothyroidism or diabetes etc&nbsp; </li><li>Consumption of natural lubricants like pure cow ghee daily, homemade butter&nbsp; </li><li>Avoid eating heavy meals at night or sleeping immediately after lunch / dinner&nbsp; </li><li>Application of warm castor oil on abdomen&nbsp; </li><li>Sleeping on time&nbsp; </li></ul>

How to deal with Constipation

இரவில் நன்கு தூங்குவதற்கான எளிய வழிகள்

Our bodies have very strong healing mechanisms, where it is able to fight off against internal and external factors causing diseases and recover its state of harmony. There are times however, when the body needs additional support to fight against infection causing bacteria. This is where antibiotics come in, to support body’s defense mechanism. However indiscriminate and prolonged use of antibiotics can result in a weaker defense, one which it was supposed to help in the first place.Antibiotic use more than doubled in India between 2000 and 2015, fuelling antibiotic resistance according to a new study in the Proceedings of the National Academy of Sciences (PNAS)<figure class="image"><img src="https://millioneyes.azureedge.net/d5ywoye2/image_1544348651431_807ccd81a03948bc4c4f049e61224ba9.jpeg"></figure>&nbsp;How does overuse/misuse of antibiotics happen?<ul><li>Exposure to food: Secondly, the use of antibiotics in animals have also increased. &nbsp;Antibiotics are used in animals to treat infections/for growth purpose/to prevent diseases. &nbsp;Overuse causing resistance can get transmitted to humans either by direct contact or consumption of such livestock.</li><li>Inappropriate dosage: Many patients stop taking antibiotics as soon as they start feeling better. It is important to complete the prescribed course of the antibiotics (3/5/7 days as advised by your doctor). Sometimes patients take lesser than required dosage, which again gives the bacteria a chance to survive and ultimately come back with vengeance, more resistant to the antibiotic this time.</li><li>Taking when not needed: Antibiotics are the medicines used to treat bacterial infections and not viral or fungal. &nbsp;Usually cold and cough are caused by viruses, where antibiotics are of no use. But of late, over the counter sales of non prescription antibiotics and doctors prescribing antibiotics aggressively (even for cold and cough) has doubled.</li></ul>Consequence of antibiotic resistance<ul><li>Antibiotic resistance leads to longer hospital stays, higher medical costs and increased mortality.</li><li>A growing number of infections – such as pneumonia, tuberculosis, gonorrhoea, and salmonellosis – are becoming harder to treat as bacteria become resistant and the antibiotics used to treat them become less effective.</li></ul>Prevention and controlTo prevent and control the spread of antibiotic resistance, WHO gives the following guidelines:In a nutshell, if you are sick, give your body some time to get its defence mechanism in place. &nbsp;Allow this defence system to do its job since body has an excellent way to deal with the invaders. &nbsp;Only when body alone cannot deal with the stress of the disease is when the doctors and antibiotics come in the picture! &nbsp;Act sensibly!<ul><li>Prepare food hygienically, following the WHO Five Keys to Safer Food (keep clean, separate raw and cooked, cook thoroughly, keep food at safe temperatures, use safe water and raw materials) and choose foods that have been produced without the use of antibiotics for growth promotion or disease prevention in healthy animals.</li><li>Prevent infections by regularly washing hands, preparing food hygienically, avoiding close contact with sick people, practising safer sex, and keeping vaccinations up to date.</li><li>Never share or use leftover antibiotics.</li><li>Only use antibiotics when prescribed by a certified health professional, never demand one if you don’t need them.</li></ul>

Overuse of Antibiotics

Human body is in a complex dynamic equilibrium or state of balance, this is the internal harmony between the various body parts and body’s harmony with nature and surrounding environment.Whenever we deviate from our natural balance it results in an abnormality in the body (etio-pathogenesis), subsequently leading to disease. According to Ayurveda, the root cause of disease is an imbalance and disproportionate ratio of the Vata (air), Pitta (phlegm) and Kapha (bile) doshas.Disease usually manifests as pathological condition of a body part or organ, caused by genetic defect, environmental stress, infection, lifestyle disturbances, etc. and characterised by an identifiable group of signs and symptoms.<figure class="image"><img src="https://millioneyes.azureedge.net/jlylanda/image_1544348300064_d54906545c2bd6aad69cfd3534eccf01.jpeg"><figcaption>Diseases Illustration</figcaption></figure><h3>What are the different causes?</h3><h4>Lifestyle</h4>These are diseases linked with the way people live their life, this includes diet, nutrition, exercise, sleep, etc. Lifestyle diseases are usually caused by substance abuse (alcohol, drug, smoking), lack of physical activity and unhealthy eating. Some examples are heart disease, obesity and type II diabetes. In India and world over there has been a large shift for communicable diseases to non communicable diseases (NCD) primarily caused due to an unhealthy lifestyle.<h4>Psychosomatic</h4>According to Ayurveda, our emotions have a strong effect on our mind and body and our mind has a strong impact on the physical body; a body in a stressed state is almost always weaker in its ability to self-heal. Some diseases are particularly prone to be made worse by mental factors such as stress and anxiety. Examples include eczema, psoriasis, high blood pressure, ulcers and heart disease. Sometimes diseases have no physical causes, e.g. chest pain due to stress. Other examples are tremors, nausea, dry mouth, etc.<h4>Genetic</h4>Caused in whole or in part by a change in the DNA sequence away from the normal sequence. There are mutations present in one or more genes in a person's DNA which predisposes them to developing disorders or disease under specific triggers. The gene abnormalities can be inherited from parents or developed over one’s lifetime through random occurrence or environmental exposure. Examples of genetic diseases are cystic fibrosis, sickle cell anemia, color-blindness, etc.<h4>External Factors</h4>A lot of diseases are caused by external factors such as bacteria, viruses (pathogens), or exposure to environmental stressors (pollution, chemical irritants). In such cases, body’s defense and detox mechanism kicks in to eliminate the external agents from the body. Most infections and inflammations in the body fall in this category.There is a further classification of diseases depending on the time and stage they have been present in an individual<h4>Acute Disease</h4>A disease or disorder that lasts a short time, comes on rapidly, and is accompanied by distinct symptoms. Acute diseases are characterised by sudden onset and severity, duration can usually vary depending on the disease.<h4>Chronic Disease</h4>The terms chronic is usually used when the course of the disease last beyond three months. A chronic condition is one that is persistent or otherwise long lasting in its effects. Examples of chronic diseases are hypertension, diabetes, eating disorders, depression, etc.Early detection usually results in less severe outcomes, promotive and preventive techniques are usually more effective against managing and avoid chronic conditions. Clinical preventive services usually include screening for existence of the disease or predisposition to developing it.<h3>How should we deal with disease?</h3>Our body is self-healing, it has a strong tendency and ability to go back to the natural equilibrium. So the best way to deal with the disease is to eliminate and remove the root causes that are disturbing the balance, and allow the body to heal. This usually needs to be personalised for every individual and aimed at sustained wellbeing in body, mind and soul dimensions.MillionEyes Healthcare creates personalised wellness plans, to enable environment for healing. Please contact us for more details.

What is a Disease

<ul><li>Controller medications are the most important because they prevent asthma attacks. When you use these drugs, your airways are less inflamed and less likely to react to triggers.</li><li>Quick-relief medications - also called rescue medications - relax the muscles around your airway. If you have to use a rescue medication more than twice a week, your asthma isn’t well-controlled. &nbsp; It is better to keep the medicine dose as low as possible since long term intake of high doses can lead to complications such as cataract and osteoporosis.</li></ul>Inhalers, Nebulizers, and Pills as Asthma Medicine&nbsp; There are a few ways to take asthma medications. Some are inhaled, using a metered dose inhaler, dry powder inhaler, or a nebulizer (which changes medication from a liquid to a mist). Others are taken by mouth, either in pill or liquid form. They can also be given by injection.&nbsp; Some asthma drugs can be taken together. And some inhalers mix two different medications to get the drugs to your airways quicker.&nbsp;<h3>&nbsp;</h3>

Genetics and environmental factors are the main causes of development of Asthma in adults2.Exposure to various irritants and substances that trigger allergies (allergens) can trigger signs and symptoms of asthma. Asthma triggers are different from person to person and can include:<ul><li>Air pollutants and irritants, such as smoke</li><li>Cold air</li><li>Physical activity (exercise-induced asthma)</li><li>Respiratory infections, such as the common cold</li><li>Airborne substances, such as pollen, dust mites, mold spores, pet dander or particles of cockroach waste</li><li>Certain medications, including beta blockers, aspirin, ibuprofen (Advil, Motrin IB, others) and naproxen (Aleve)</li><li>There is growing evidence that psychological stress is a trigger. It can modulate the immune system, causing an increased inflammatory response to allergens and pollutants</li><li>Sulfites and preservatives added to some types of foods and beverages, including shrimp, dried fruit, processed potatoes, beer and wine</li><li>Gastroesophageal reflux disease (GERD), a condition in which stomach acids back up into your throat.</li><li>Caesarean sections3 have been associated with asthma when compared with vaginal birth; a meta-analysis found a 20% increase in asthma prevalence in children delivered by Caesarean section compared to those who were not2.</li><li>Hormonal changes in adolescent girls and adult women associated with their menstrual cycle can lead to a worsening of asthma2.&nbsp; </li></ul>

<ul><li>Pay attention to increasing quick-relief inhaler use. If you find yourself relying on your quick-relief inhaler, such as albuterol, your asthma isn't under control. See your doctor about adjusting your treatment.</li><li>Take your medication as prescribed. Just because your asthma seems to be improving, don't change anything without first talking to your doctor. It's a good idea to bring your medications with you to each doctor visit, so your doctor can double-check that you're using your medications correctly and taking the right dose.</li><li>When your peak flow measurements decrease and alert you to an oncoming attack, take your medication as instructed and immediately stop any activity that may have triggered the attack. If your symptoms don't improve, get medical help as directed in your action plan.</li><li>Identify and treat attacks early. If you act quickly, you're less likely to have a severe attack. You also won't need as much medication to control your symptoms.</li><li>Monitor your breathing. You may learn to recognize warning signs of an impending attack, such as slight coughing, wheezing or shortness of breath. But because your lung function may decrease before you notice any signs or symptoms, regularly measure and record your peak airflow with a home peak flow meter.</li><li>Identify and avoid asthma triggers. A number of outdoor allergens and irritants — ranging from pollen and mold to cold air and air pollution — can trigger asthma attacks. Find out what causes or worsens your asthma, and take steps to avoid those triggers.</li><li>Get vaccinated for influenza and pneumonia. Staying current with vaccinations can prevent flu and pneumonia from triggering asthma flare-ups.</li><li>Asthma is an ongoing condition that needs regular monitoring and treatment. Taking control of your treatment can make you feel more in control of your life in general.</li><li>Follow your asthma action plan. With your doctor and health care team, write a detailed plan for taking medications and managing an asthma attack. Then be sure to follow your plan.</li></ul>

Asthma is diagnosed generally by the medical history and using one of the below mentioned tests4,6 - &nbsp;<ul><li>Pulmonary function tests include Spirometry and peak flow which estimate the narrowing of the bronchial tubes and how fast an individual can breathe.</li><li>Chest X-ray is useful in differentiating asthma from other lung diseases.</li><li>Allergy tests helpful in finding the allergen causing the asthma.</li><li>Methacholine challenge test and Nitric oxide tests are confirmatory tests in Bronchial asthma.&nbsp; </li></ul>

Asthma is of various types and the treatment depends on the asthma variant.&nbsp;<ul><li>Allergic asthma - caused due to pollen, dust mites and so on, very common in childhood</li><li>Non - allergic asthma - caused basically due to weather changes. Monsoon or cloudy weather generally triggers such kind of asthma.</li><li>Other causes include cleaning products, strong odors like perfumes.</li><li>Asthma caused due to infection with a certain type of fungus.</li><li>Taking aspirin or other NSAIDs (non-steroidal anti-inflammatory drugs) triggers an asthma attack.</li><li>Exercise induced asthma - generally in athletes when the airways narrow during or after exercise</li><li>Waking up in the middle of the night due to asthma is sometimes called “nighttime asthma” or “nocturnal asthma.”&nbsp; </li></ul>

When it comes to the treatment it is very well documented by Ayurveda that we should do the treatment in a different pattern, and here it is-<blockquote>&nbsp;स्नेह बस्तिमृते&nbsp; केचिदूर्ध्व चाधश्च शोधनम ! मृदु प्रणयातं श्रेष्ठम श्वासदिनमादिशन्ति हि !!</blockquote>As per the Ayurveda Bronchial Asthma is Vatakaphaja disease, it begins in the stomach, progresses to the lungs and bronchi. Hence the aim of treatment is to move the excess Kapha back to stomach and then eliminate it. &nbsp; For this purpose following methods are adopted. &nbsp; 1. Swedana (Sudation) &nbsp; 2. Vamana (Therapeutic emesis) &nbsp; 3. Virechana (Therapeutic purgation) &nbsp; These procedures will be followed as per the need of the individual patient. &nbsp; For acute cases, medicines involve - &nbsp; Sameer Pannag Ras is an ayurvedic formulation. This formulation is known to be prepared from the mixture of herbs and minerals and available in the form of powder and tablet. &nbsp; For chronic cases, medicines involve - &nbsp;<ul><li>Shwas kuthar ras - ayurvedic medicine in powder/tablet form given in the treatment of asthma</li><li>Shwas kuthar chintamani ras - another ayurvedic medicine which consist of heavy metals and generally used in treating respiratory illness.&nbsp; Both these medicines are to be taken under supervision.</li></ul> Apart from the above medicines, some treatment common to both acute and chronic includes -<ul><li>Dhumapana7 is an Ayurvedic herbal smoking therapy for treating ailments (cough, bronchitis and asthma, etc). In this therapy, the person inhales herbal smoke for treating or preventing the diseases.</li><li>Abhyanga - body massage with herbal oil, local application of kharpuradi oil and making ajwain potli. These treatment methods can be used for kids as well.&nbsp; </li></ul><figure class="table"><table><tbody><tr><td>Ajwain potli&nbsp; Roast 2 tsp of ajwain on a tawa or a heavy bottom pan until the smell emancipates. Put roasted ajwain in a muslin cloth to make a potli or a thick pouch. You can rub this hot ajwain on your chest. It helps to counter congestion in chest and stuffy nose too.</td></tr></tbody></table></figure>Lifestyle measures&nbsp;<ul><li>Aiming for a healthy weight. Obesity can make asthma harder to manage. Even a 5 to 10 percent weight loss can help symptoms.</li><li>Being physically active. Even though exercise is an asthma trigger for some people, you should not avoid it. Physical activity is an important part of a healthy lifestyle.</li><li>Heart-healthy eating. Eating more fruits and vegetables, and getting enough vitamin D, can provide important health benefits that may help you with asthma control.</li><li>Managing stress. Learn breathing and relaxation techniques, which can help symptoms.</li><li>Quiting smoking or avoiding secondhand smoke. Smoking tobacco and secondhand smoke make asthma harder to treat. &nbsp; </li></ul>

<figure class="table"><table><tbody><tr><td>Asthma - common in all the age groupsIt is a disease of the lungs where the airways become narrow, inflamed and produce mucus.Common symptoms - difficulty breathing, coughing, wheezing, shortness of breathExercise, pollution, certain medicines, infection, environmental and workplace triggers asthmatic attack</td><td>There are different types of asthma depending on the age and triggers.Prevention -&nbsp;<ul><li>Pay attention to breathing and identify asthma attacks</li><li>Breathing exercises</li><li>Take vaccination for respiratory diseases</li><li>Avoid triggers</li></ul>Treatment -<ul><li>Building up immunity through diet and exercise.</li><li>Ayurvedic therapies</li><li>Quick relief drugs</li><li>Long acting medicines</li></ul></td></tr></tbody></table></figure>Asthma is a condition in which your airways narrow and swell and produce extra mucus. This can make breathing difficult and trigger coughing, wheezing and shortness of breath.<figure class="image"><img src="https://millioneyes.azureedge.net/6gnzpmwj/image_1544346308655_36086a57b2d78e9f2cffe8a9b713ed52.jpeg"><figcaption>Asthma Illustration</figcaption></figure>

With more natural ways of treatment available for asthma, the disease can be easily managed. Following the guidelines given and avoiding the triggers are some of the ways to prevent the exacerbation of the disease.&nbsp; &nbsp;<hr>References&nbsp;<ol><li><a href="https://medlineplus.gov/asthma.html">https://medlineplus.gov/asthma.html</a></li><li><a href="https://www.nhlbi.nih.gov/health-topics/asthma">https://www.nhlbi.nih.gov/health-topics/asthma</a></li><li><a href="http://www.phcogrev.com/article.asp?issn=0973-7847;year=2009;volume=3;issue=6;spage=247;epage=258;aulast=prasad">http://www.phcogrev.com/article.asp?issn=0973-7847;year=2009;volume=3;issue=6;spage=247;epage=258;aulast=prasad</a></li><li><a href="https://www.aaaai.org/conditions-and-treatments/asthma">https://www.aaaai.org/conditions-and-treatments/asthma</a></li><li><a href="https://kidshealth.org/en/kids/asthma.html">https://kidshealth.org/en/kids/asthma.html</a></li><li><a href="http://www.ccras.nic.in/sites/default/files/viewpdf/faq/Bronchial%20Asthma%20article%20and%20FAQs%20for%20web%20site.pdf">http://www.ccras.nic.in/sites/default/files/viewpdf/faq/Bronchial%20Asthma%20article%20and%20FAQs%20for%20web%20site.pdf</a></li><li><a href="https://www.naturalremediescenter.com/6239/dhumapana-herbal-smoking-cough-ayurvedic-therapy/">https://www.naturalremediescenter.com/6239/dhumapana-herbal-smoking-cough-ayurvedic-therapy/</a></li></ol>

Asthma signs and symptoms include:<ul><li>Coughing or wheezing attacks that are worsened by a respiratory virus, such as a cold or the flu</li><li>A whistling or wheezing sound when exhaling (wheezing is a common sign of asthma in children)</li><li>Trouble sleeping caused by shortness of breath, coughing or wheezing</li><li>Chest tightness or pain</li><li>Shortness of breath</li></ul>Signs that your asthma is probably worsening include:<ul><li>The need to use a quick-relief inhaler more often</li><li>Increasing difficulty breathing (measurable with a peak flow meter, a device used to check how well your lungs are working)</li><li>Asthma signs and symptoms that are more frequent and bothersome</li></ul>For some people, asthma signs and symptoms flare up in certain situations:<ul><li>Allergy-induced asthma: triggered by airborne substances, such as pollen, mold spores, cockroach waste or particles of skin and dried saliva shed by pets (pet dander)</li><li>Occupational asthma: triggered by workplace irritants such as chemical fumes, gases or dust</li><li>Exercise-induced asthma: which may be worse when the air is cold and dry</li></ul>Children with asthma may exhibit symptoms such as:<ul><li>frequent colds that settle into the chest</li><li>rapid breathing that pulls the skin around their ribs or neck tight</li><li>Labored breathing</li><li>coughing, especially at night</li><li>a nagging cough</li><li>panting during activities that shouldn’t leave them winded</li><li>difficulty eating or sucking</li></ul>Antibiotic use early in life has been linked to the development of asthma in childhood; it is thought that antibiotics make one susceptible to development of asthma because they modify gut flora, and thus the immune system.Antibiotics are completely useless in case of viral/fungal infections. Antibiotics only act against bacterial diseases.Among older children, the most common symptoms include:<ul><li>cough</li><li>chest tightness</li><li>feeling winded after physical activities</li><li>wheezing, or a squealing sound, especially when exhaling</li></ul>

Asthma

&nbsp;विशेषज्ञों का मानना है की अच्छे स्वास्थ्य के लिए कम-से-कम आठ घंटे की नींद आवश्यक है| फिलिप्स द्वारा किये गए एक सर्वेक्षण के अनुसार 93% &nbsp;भारतीय आठ घंटे से कहीं कम सोते हैं, 11% काम से छुट्टी कम सोने की वजह से लेते हैं और 38% भारतियों ने अपने सहकर्मियों को कार्यस्थल पर सोते देखा है|अच्छे स्वास्थ्य के लिए खान-पान और व्यायाम के साथ नींद का भी अत्यंत महत्व है| अच्छी नींद आपको तरो-ताज़ा और सक्रिय रखती है| रात की नींद के दौरान हमारा शरीर वृद्धि हार्मोन का सञ्चालन करता है| यह हॉर्मोन शरीर के कोशिकाओं की मरम्मत करता है और उनके पुनर्जनन में सहायता प्रदान करता है| नींद वह समय है जब हमारा शरीर स्वयं की मरम्मत करता है एवं शरीर के विभिन्न अंगों का विशहरण होता है|<figure class="image"><img src="https://millioneyes.azureedge.net/gpyoq9bv/image_1544348548343_bc69341798c944b94ca4da3d425e1eed.jpeg"></figure><h3>नींद के अभाव से होने वाले नुकसान</h3><ul><li>आजकल बच्चों के सोने की अवधि में भी कमी आई है| इसके कई कारण हैं जैसे गलत सारणी, पोषण और शारीरिक गतिविधि में कमी| इसकी वजह से बच्चों में बेचैनी, चिड़चिड़ापन, ध्यान में कमी और थकावट देखी गई है|</li><li>2004 में हुए एक अध्ययन के अनुसार जो लोग 6 घंटे से कम सोते हैं उनमें मोटापे से ग्रसित होने होने की 30% ज्यादा संभावना है बजाय उनके जो 7 से 9 घंटे सोते हैं|</li><li>यदि हम किसी वजह से 2-3 रात लगातार ठीक से ना सो पाए तो इसका सीधा असर हमारी त्वचा पर दिखता है| त्वचा रूखी हो जाती है और आँखें फूल जाती है| &nbsp;&nbsp;त्वचा का बेजान होना, झुर्रियां आना और आंखों के नीचे काले गड्ढों का होना कम नींद के दुष्प्रभाव हैं|</li><li>सबसे आम नींद संबंधी परेशानी जिसे इनसोम्निया या अनिद्रा कहते हैं का डिप्रेशन से गहरा संबंध है| इनसोम्निया और डिप्रेशन एक दूसरे को एक चक्र में बांधकर रखते हैं| नींद का अभाव अक्सर डिप्रेशन को बढ़ाता है और डिप्रेशन की वजह से नींद बाधित होती है|</li><li>जर्नल ऑफ क्लिनिकल एंडोक्रिनोलॉजी एंड मेटाबॉलिज्म में प्रकाशित एक अध्ययन के अनुसार पुरुषों में नींद का अभाव कम टेस्टोस्टेरोन होने का &nbsp;बड़ा कारण है| नींद में कमी की वजह से पुरुषों और स्त्रियों, दोनों में कम कामवृत्ति और सेक्स में कम रुचि रिपोर्ट की गई है|</li><li>इसकी वजह से कई गंभीर स्वास्थ्य समस्याएं जैसे अनियमित धड़कन, उच्च रक्तचाप, दिल का दौरा, स्ट्रोक और तमाम द्वितीयक संक्रमण और आंतों से संबंधित परेशानियां (जैसे शरीर की प्रतिरोधक क्षमता का कम होना) हो सकती हैं|</li><li>अध्ययन से पता चला है की नींद का ह्रास या कम नींद, काम के दौरान एक्सीडेंट या चोट का कारण बन सकती है|</li><li>सोचने और सीखने की क्षमता में नींद की अहम भूमिका है| &nbsp;नींद का अभाव में हमारी सजगता, एकाग्रता, ध्यान, तर्क एवं समस्याओं को सुलझाने की क्षमता को हानि पहुंचती है|</li></ul><h3>अच्छी नींद के लिए क्या करना चाहिए और क्या नहीं करना चाहिए&nbsp;</h3><h4>पालन करें</h4><ul><li>सोने और उठने का एक समय निर्धारित करें: &nbsp;छुट्टियों के दिन भी इस नियमितता का पालन करें| इससे आपकी शारीरिक घड़ी को सहायता मिलेगी| वह नियमित रहेगी|</li><li>सोने से पहले सही समय पर सही भोजन करें: कार्बोहाइड्रेट में प्रचुर खाद्य पदार्थ जैसे चावल और केला दिमाग में सेरोटोनिन उत्पन्न करते हैं जो नींद आने में सहायक होता है| कोशिश करें कि रात का भोजन सोने से कम से कम 2 घंटे पहले पहले ले|</li><li>सोने से पहले इलेक्ट्रॉनिक यंत्रों को ‘रिड्यूस्ड लाइट’ या कम लाइट मोड में सेट करें: लैपटॉप, टीवी या कोई भी अन्य इलेक्ट्रॉनिक उपकरण सोने से कम से कम आधा घंटा पहले बंद कर दे| इन उपकरणों से निकलती नीली किरण हमारे दिमाग को दिन होने का भ्रम देती है जो मेलाटोनिन के उत्पादन को बाधित करती है| मेलाटोनिन वह हार्मोन है जो नींद के लिए आवश्यक है| कई उपकरणों में अब नाइट मोड की सुविधा उपलब्ध है| आप सोने से पहले स्क्रीन को वार्म टोन में बदल सकते हैं|</li><li>अपने मन को स्थिर करें, काम बंद करें और सोने की तैयारी करें| यदि हो सके तो गुनगुने पानी में सुगंधित तेल या ताजा जड़ी बूटियां मिलाएं और सोने से पहले स्नान करें| ध्यान, सांस की क्रियाओं, धीमे, मधुर संगीत या &nbsp;किताब पढ़ने से नींद आने में सहायता मिलती है|</li></ul><h3>ना करें</h3><ul><li>सोने ke 4 से 6 घंटे पूर्व मदिरा का सेवन ना करें: मदिरा अवसाद है| यह दिमागी क्रिया को धीमा कर देती है| मदिरा मूत्र वर्धक भी है जिसकी वजह से आपको बार बार पेशाब जाना पड़ सकता है| मदिरापान से खर्राटे लेने की संभावना बढ़ जाती है जो फेफड़ों में हवा के प्रवाह को कम कर नींद को बाधित करती है|</li><li>सोने से पहले किसी भी प्रकार का उत्तेजक पदार्थ ना ले:&nbsp; कैफीन, निकोटीन और कुछ प्रिसक्रिप्शन और बिना प्रिसक्रिप्शन के उपलब्ध दवाइयां उत्तेजक पदार्थों में आती हैं| सोने से पहले कैफीन के स्रोत जैसे एनर्जी ड्रिंक्स, रेड बुल, कॉफी, हॉट चॉकलेट, कोला, नॉन हर्बल चाय और चॉकलेट से बचें|</li><li>रात को गरिष्ठ भोजन ना खाएं: मसालेदार और तला भुना भोजन &nbsp;पेट और खाने की नली में जलन पैदा करता है जिसकी वजह से सोने में कठिनाई होती है|</li><li>सोने तीन 4 घंटे पहले जोरदार व्यायाम ना करें: सोने से &nbsp;1 या 2 घंटे पहले जोगिंग या तैराकी करने से नींद में बाधा आती है क्योंकि यह गतिविधियां उत्तेजक होती हैं|</li><li>दिन में ज्यादा ना सोए: दोपहर में 20 से 30 मिनट सोना शरीर &nbsp;को सक्रिय करने के लिए अच्छा होता है परंतु 30 मिनट से ज्यादा सोना रात की नींद को बाधित करता है|</li></ul><h3>अनिद्रा के लिए आयुर्वेदिक उपचार</h3><ul><li>मालिश: सिर, तलवे और पिंडली की मांसपेशियों के प्रेशर प्वाइंट्स पर गुनगुने तेल की मालिश करें|</li><li>शिरोधारा: मध्यम अनिद्रा के लिए शिरोधारा एवं गंभीर अनिद्रा के लिए शिरोवस्ती जैसे उपचार सहायक होते हैं|</li><li>नास्यम उपचार: &nbsp;नासिका छिद्र में शुद्ध गाय के घी या तिल के तेल की दो बूंदे डालें |</li></ul>यदि आप दिन प्रतिदिन सो नहीं पा रहे हैं या अगले दिन थकान महसूस करते हैं तो आपको अनिद्रा की समस्या हो सकती है| उचित है कि आप किसी मनोवैज्ञानिक, अपने डॉक्टर य निद्रा विशेषज्ञ से सहायता ले|

अच्छी नींद के सरल उपाय

&nbsp;According to a survey done by Phillips, 93% of Indians are sleep deprived getting less than 8 hours sleep per night. &nbsp;11% take leave from work because of lack of sleep and 38% have witnessed their colleague falling asleep at the workplace.After food and exercise, sleep is the third important pillar that is required for good health. A good night sleep keeps you fresh, active and more focused. Growth hormones are released during sleep that helps to repair the various cells in the body and helps to regenerate new cells.<figure class="image"><img src="https://millioneyes.azureedge.net/4lypyn1x/image_1544347094391_bc69341798c944b94ca4da3d425e1eed.jpeg"><figcaption>Hygienic Sleep Habit</figcaption></figure><h3>Result of sleep deprivation:</h3><ul><li>Of late the quantity of sleep has gone down even in children due to improper schedules, nutrient deficiency and lack of physical activity. &nbsp;This has resulted in restlessness, irritability, lack of concentration, fatigue.</li><li>According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.</li><li>Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes</li><li>The most common sleep disorder, insomnia, has the strongest link to depression. &nbsp;Insomnia and depression feed on each other. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep.</li><li>A study published in the Journal of Clinical Endocrinology &amp; Metabolism in 2002 suggests that many men with sleep apnea also have low testosterone levels. &nbsp;Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex.</li><li>It can also lead to severe health problems like irregular heartbeat, high blood pressure, heart attack, stroke, diabetes and even secondary infections and gut related issues as the body’s immunity comes down.</li><li>Studies show that sleep loss or poor quality sleep leads to accidents and injuries on the job.</li><li>Sleep plays a critical role in thinking and learning. Sleep deprivation can impair alertness, attention, concentration, reasoning and problem solving.</li></ul>&nbsp;<h3>Do’s and Don'ts of a good sleep</h3><h4>&nbsp;</h4><h4>Do’s</h4><ul><li>Relax your mind - Stop working, prepare your bed, have a nice warm bath if possible with essential oil or fresh herbs, try meditation or some light breathing exercises to de-stress, listen to some nice soothing music, read some books are some of the ways to help falling asleep.</li><li>Set electronic devices to ‘reduced light’ before sleeping - switch off laptop/phone/TV/any electronic items at least 30 min before going to bed. These electronic devices emit a white light which delays the sleep by suppressing Melatonin (hormone responsible for inducing sleep at night)</li><li>Eat food that induces sleep - Carbohydrate foods like rice/banana triggers serotonin in the brain that induces sleepiness. However make sure that there is at least 2 hours gap before going to bed</li><li>Set a regular bed time and a wake up time - Create a habit of going to bed and waking up at the same time each day, even on days off and weekends. This helps anchor your body clock to these times.</li></ul><h4>Don’ts</h4><ul><li>Don't take long afternoon naps - 20 to 30 minutes of nap in the afternoon actually gives a rest to your body and increases alertness. &nbsp;However sleeping for more than 30 minutes makes it difficult for you to fall asleep at night.</li><li>Avoid vigorous exercises 3-4 hours before sleeping - jogging/swimming an hour or two before going to bed will lead to delay in sleep since they act as stimulants.</li><li>Avoid eating heavy meals at night - Spicy or fatty foods may cause heartburn, which leads to difficulty in falling asleep and discomfort throughout the night.</li><li>Avoid stimulants 3-4 hour before bedtime - Stimulants include caffeine, nicotine and some prescription and non-prescription drugs. So avoid sources of caffeine such as energy drinks, Red Bull, coffee, hot chocolate, Milo, cola drinks, non-herbal teas and chocolate bars close to your bedtime.</li><li>Avoid alcohol 4-6 hours before bedtime - Alcohol is a depressant - it slows brain activity. It is also a diuretic, resulting in excess urination. &nbsp;Drinking is also more likely to lead to snoring, which can restrict airflow into the lungs.</li></ul><h4>Ayurvedic treatment for sleep disturbances:</h4><ul><li>Nasyam treatment - two drops of pure cow ghee or sesame oil is added in the nose.</li><li>Treatments like shirodhara for mild to moderate sleeplessness and shirovasti in severe insomnia are helpful</li><li>Massaging with warm oil at the pressure points on the head, sole and calf muscles of the leg help to induce sleep.</li></ul>If you have trouble falling asleep night after night, or if you always feel tired the next day, you might have a sleep disorder. It is advisable to seek more advice from a psychologist who treats sleep disorders, your doctor or a sleep specialist.

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