Eat Plant Based Diet

Unlike other times of the year, during the summer we naturally lose our appetite and need extra fluid to hydrate the body. It is a common to resort to cooling drinks such as lime juice, Chaas, Nira water or something that we feel cooler. It is extremely important for us to know this body language and get into a proper dietary habit so that we don't tax our body even more and at the same time support our body's tissues and cells with a nourishing diet to escape from the scorching heat. With a planned diet consisting of a range of refreshing drinks and fruit, we can cool down and face summer heat. Consuming summer fruits and drinks is one of the easiest ways to lower the body heat and protect our body. The summer diet must also provide energy and help reduce tiredness and fatigue, something many of us experience during the summer season. Let the sun's hotness be dealt with easily with a few of the following dietary tips. Wake Up Routine During summer, we tend to sleep under a fan or in an air-conditioned room. This can further dry up the skin and throat and when you wake up it is quite natural to feel the dryness of the throat, eye irritations or skin dryness. Start your morning with 2-3 glasses of water even. If required one can also use lime juice or cinnamon soaked in the water. Following this, a cooling drink is highly recommended like Ashguard juice with a few drops of lime and Amla juice. This is highly beneficial to health in keeping the blood glucose in check and also to regularize your weight. Ash gourd juice can be replaced by wheatgrass juice, moringa juice, celery and cucumber juice or even coconut water. Breakfast During Summer It is important to consume at least 4-5 handfuls of fruits and vegetables during the day in summer. Breakfast should always start with a bowl of healthy seasonal fruits such as melons, papaya, mangoes, lychees, plums etc. Following this one can have either a miller porridge or smoothie bowl consisting of coconut milk along with sabja, seeds, chia seeds, buts and a few dry fruits. Dry breakfast such as bread or other fermented grain items can cause indigestion if eaten on a fresh stomach. Also, reduce the number of grains and other preparations for breakfast. Midmorning Boost Depending on your hunger levels, one can either go for buttermilk with a pinch of cumin powder and ginger or hing around midmorning time. You can also opt to have a bowl of salad at your convenience or even coconut water. Lunch Options The meal that you have at lunch also should have abundant vegetables. If you prefer to consume carbs this is the meal you can try adding carbs along with plenty of vegetables. Make it mandatory to include a soup for lunch. Reduce the macronutrients such as carbs, proteins and fats to only half of the lunch portion. Sundown Diet Towards the evening, you may consider taking a bowl of summer fruits and can also include a few soaked nuts along with this. This can give you good energy towards the latter part of the day and prevent any form of fatigue or tiredness after a full day's work. Healthy Dinner Night meals are better to be kept as light as possible. It is preferred to have a "Budha bowl" with lots of cooked vegetables � sauteed, braised, grilled or boiled along with a protein option. Include a soup before the meals and a herbal tea post-dinner. Some of the great cooling teas are chamomile tea, hibiscus tea or even mint tea. Hydration During The Day One has to consume at least 3-litres of water during the day to keep the body cool. Besides drinking water, herbal teas, soups, infused water etc are great ways to combat body heat. Water infused with vegetables like celery, parsley, lemon, orange, cucumber, kale etc is great during this time. (Dr. Manoj Kutteri, Wellness Director, Atmantan Wellness Centre) Read More► Boost Your Physical And Mental Health

भारतीय वैज्ञानिकों ने एक ऐसे पौधे की नई किस्म विकसित की है जिसकी मदद से कैंसर का उपचार संभव है। खासतौर पर सर्वाइकल कैंसर में यह औषधीय पौधा विशेष रूप से लाभकारी है। 8 वर्ष लंबी रिसर्च के उपरांत बनारस हिंदू विश्वविद्यालय (बीएचयू) की लैब में नैनो-बायोटेक्नोलॉजी द्वारा 'ऋष्यगंधा' की यह नई किस्म तैयार की गई है। भारतीय आयुर्वेद के आधार पर की गई इस रिसर्च को दुनिया भर के वैज्ञानिकों द्वारा स्वीकृति दी जा रही है। कैंसर जैसे गंभीर रोग के निदान में सहायक यह पौधा सामान्य रूप से अफगानिस्तान, पाकिस्तान और भारत के शुष्क एवं गर्म स्थानों पर पाया जाता है। वैज्ञानिकों के मुताबिक आयुर्वेदिक पद्धति में उल्लिखित ऋष्यगंधा एक ऐसा औषधीय पौधा है, जिसे सामान्य भाषा में पनीर का फूल या पनीर बंध एवं वैज्ञानिक भाषा मे विधानिया कोअगुलंस के नाम से जाना जाता है। ऋष्यगंधा को पनीर का फूल कहे जाने का कारण उसके बीजों में उपस्थित प्रोटीएज द्वारा दूध से पनीर बनाने की क्षमता होती है। बीएचयू ने आईएएनएस को बताया कि अब तक के अध्ययन से प्राप्त नतीजे प्रतिष्ठित शोध पत्रिकाओं मटेरियल साइंस एंड इंजिन्यरिंग सी, प्लांट सेल रिपोर्ट्स एवं फिजियोलॉजी एंड मॉलिक्यूलर बायोलॉजी ऑफ प्लांट्स में प्रकाशित किये जा चुके है। विश्वविद्यालय ने बताया कि कैंसर के उपचार को लेकर बनारस हिन्दू विश्वविद्यालय में यह पूरी रिसर्च हुई है। यहां वैज्ञानिकों ने पहले से मौजूद इस दुर्लभ वनस्पति की विशिष्ट किस्म तैयार की है। इसके नैनोकणों में उच्च रूप से सरवाईकल कैंसर के प्रति निदान की क्षमता है। पिछले कई दशको से यह पौधा आयुर्वेद में जटिल स्वस्थ्य समस्याओं जैसे मधुमेह एवं कैंसर आदि मे प्रयोग के लिए जाना जाता रहा है। मुख्यत: यह औषधीय गुण इसमें उपस्थित जैवसक्रिय रसायनिक टर्पेनॉयड्स यौगिकों जैसे विथानोलॉयड्स एवं कोअगुलिनोलॉयड्स के कारण होते हैं। परन्तु इसके लापरवाहीपूर्ण रख-रखाव एवं अनियमित प्रयोग के कारण आज यह संकटाग्रस्त पौधों की श्रेणी में सम्मलित हो चुका है। इसी परिपेक्ष्य में विज्ञानं संस्थान, काशी हिंदी विश्वविद्यालय, के वनस्पति विज्ञानं विभाग की प्रो. शशि पाण्डेय के नेतृत्व में पिछले कई वषों से शोध कार्य किये जा रहे हैं। प्रो. पाण्डेय ने बताया की उनके शोधार्थियों ने उनके मार्गदर्शन एवं दिशानिर्दशो के साथ शोध कार्य करते हुए नैनो-जैवप्रोद्योगिकी द्वारा ऋष्यगंधा की उपज में उसके उच्च गुणवता युक्त जैवसक्रिय यौगिकों (विथानोलॉयड्स) के साथ बढाया है। इस पौधे पर प्रो. पाण्डेय ने अपने प्रयोगात्मक अध्ययन को आठ वर्ष पूर्व अपनी शोधार्थी दीपिका त्रिपाठी के साथ प्रयोग शुरू किया था। उन्होंने बताया कि सर्वप्रथम प्रयोगशाला में ही कृत्रिम ऊतक संवर्धन विधि द्वारा संकटाग्रस्त पौधे ऋष्यगंधा के उत्पादन को बढाया गया साथ ही उन पौधों से सूक्ष्म नैनोकणों का निर्माण किया गया। प्रो. पाण्डेय ने अंतरविषयी शोध को प्राथमिकता देते हुए मॉलिक्यूलर एंड ह्यूमन जेनेटिक्स विभाग के प्रो. जी. नरायण के साथ शोध को आगे बढ़ाते हुए यह भी पाया कि संश्लेषित नैनोकणों में उच्च रूप से सरवाईकल कैंसर के प्रति निदान की क्षमता है। इसी शोध को एक अलग दिशा में आगे बढ़ाते हुए ये भी पाया गया की प्रयोगशाला के कृत्रिम परिवेश में संश्लेषित नैनोकणों तथा पराबैगनी किरणों की सूक्ष्म मात्रा उपचार के साथ ऋष्यगंधा की प्रेरित उपज एवं उसके औषधीय उपयोगी योगिको विथानोलॉयड्स में लगभग 50 फीसदी मात्रात्मक वृद्धि प्राप्त की जा सकती है। प्रोफेसर पाण्डेय के अनुसार निकटतम भविष्य में इस विधि (नैनो-जैवप्रोध्योगिकी) द्वारा न केवल ऋष्यगंधा की संकटग्रस्त स्थिति मे सुधार किया जाना संभव हो सकेगा, बल्कि उसके औषधीय गुणों के उत्पादन मे भी बढ़ावा मिलेगा जिसका उपयोग मानव जीवन मे विभिन्न प्रकार के रोगों को ठीक करने में संभव हो सकता है। अब तक के अध्ययन से प्राप्त नतीजे प्रतिष्ठित शोध पत्रिकाओं मटेरियल साइंस एंड इंजिन्यरिंग सी, प्लांट सेल रिपोर्ट्स एवं फिजियोलॉजी एंड मॉलिक्यूलर बायोलॉजी ऑफ प्लांट्स में प्रकाशित किये जा चुके है। साथ ही डॉ पांडे की नए शोध छात्रों की टीम (विपिन मौर्या, लकी शर्मा, स्नेहा सिंह आदि) इन यौगिकों के संस्लेशषण से जुड़े जींस तथा उनको प्रभावित करने वाले विभिन्न वायुमंडलीय कारको के अध्ययन में जुटी हुई है। डॉ पांडे के कार्यो को देखते हुए उन्हे हाल ही में जीनोम इंडिया इंटरनेशनल संस्था में सदस्य चुना गया है। प्रोफेसर पाण्डेय के मुताबिक काशी हिन्दू विश्वविद्यालय प्राचीन भारतीय ज्ञान पद्धति एवं आधुनिक विज्ञान में शिक्षा एवं शोध का एक ही स्थान पर अवसर प्रदान करता है। यही कारण है कि विद्या की इस स्थली को भारत में ही नहीं, विश्व भर में सर्वविद्या की राजधानी कहा जाता है। इसी को चरितार्थ करते हुए काशी हिन्दू विश्वविद्यालय के वैज्ञानिक नित नई खोजों व शोधों से समाज व आम जीवन में सकारात्मक बदलाव के कार्य करते रहते हैं। इसी क्रम में विश्वविद्यालय के वैज्ञानिकों ने नैनौप्रौद्योगिकी का इस्तेमाल करते हुए प्रयोगशाला में आयुर्वेद में औषधीय पौधे ऋष्यगन्धा की उच्च गुणवत्ता वाली किस्म उपजाई है। (एजेंसी) यह भी पढ़े ► आयुष मंत्री ने थाईलैंड की राजदूत को आयुष-64 भेंट किया

  There are many ways to give a healthy start to the new year. Follow these tips: Eat more Whole Foods: Making a conscious effort to fill your plate with more whole foods (such as vegetables, fruits, whole grains, legumes, nuts, seeds, and pure protein sources) and less processed foods is the easiest approach to start a healthy year (like bread, cheese, processed meats & pre-made frozen meals). Choose a sustainable Diet: Rather than following fad diets that promise quick results while jeopardising your metabolism and mental wellness. Diets that you won't be able to maintain in the long run once you've reached your ideal weight without feeling deprived. Then worrying that your weight will return once you resume eating without a fixed diet is not worth the effort. Choose a dietary plan that not only satisfies your objectives but also fits into your daily routine. Delivers slow but long-lasting benefits. It's a privilege to have a diet that may become your lifestyle rather than a "diet." Where you may strike a balance between your social life and your occasional treats without jeopardising your progress or making you feel bad. Making long-term health a priority, developing self-awareness, and eating intuitively is your recipe to a "sustainable transformation". Increase Vitamin D intake: Vitamin D supplementation is important not just for bone and immune system health, but it can also help avoid chronic health problems (such as heart disease, diabetes, and some malignancies) and even encourage hair growth. As a result, make sure to catch some sun for at least 15-20 minutes per day and complement with a vitamin D supplement (no more than 4,000IU per day). Incorporate Movement Into Your Daily Routine: It doesn't matter if you're doing a workout, playing a sport, or simply going for a walk. For maximum functioning, it's critical to get your blood flowing and stimulate oxygen delivery to every region of your body. Make it a point to include some type of physical activity in your everyday routine. Prioritize Sleep: We often end up preferring socialising above sleeping as overworking has become a badge of honour in our society. We push our bodies to extremes by depriving them of sleep and over-caffeinating them, which leads to anxiety and weakened immunological systems. Sleep deprivation and poor quality sleep can cause major health issues like insulin resistance, neurological issues, weight gain, depression, and anxiety, to mention a few. As a result, it is critical that we obtain 7-8 hours of excellent sleep each night in order for our bodies to function at their best. Reduce Stress: Stress is a major contributor to practically all health problems, from heart disease, obesity, and diabetes to digestive disorders (such as IBS, GERD, and gastrointestinal problems) and depression. Internal and external sources of stress are both possible. Although the ultimate goal should be to eliminate all stress. However, while it is virtually impossible, you may reduce stress by engaging in activities such as meditation, yoga, deep breathing, exercise, counselling, or whatever else you enjoy to help you disengage from the outside world and reconnect with yourself. "Me time" is not a self-indulgent indulgence. Form A Morning Routine: Having a morning routine is similar to showing up for yourself and prioritising yourself. It's the same as honouring yourself and prioritising your needs. Following a morning routine allows you to get your day off to a good start by allowing you to be in tune with yourself before dealing with the rest of the world. This way, rather of allowing your day to control you, you take charge of it. Say Your Daily Affirmations: Speaking your daily affirmations aloud will not turn you into a narcissist, but it will help you stay on track with the proper energy and mindset. Positive self-talk has the ability to transform unbelief, self-doubt, negative thinking, and body shaming attitudes into gratitude and romanticising your existence. So don't dismiss the importance of positive affirmations. Set Daily Intentions: Setting your daily aims has a lot more impact than you might believe. It opens up our receptivity, manifests, and sends out what we want to bring into our lives. Intentions provide us with a sense of direction as well as motivation and inspiration to attain our goals. Together, writing down your intentions and saying your affirmations for the day creates the most effective visualising tool for staying focused and committed to your goals. Choose Passion Over Perfection: Stop doing things half-heartedly. As a result, you put in more effort and become frustrated. However, if you are enthusiastic about a job or work, you should be able to complete it with less effort and more joy. Because you'll give it your all and put your heart and soul into it. You are defined by your passion. It elevates you and allows you to shine. (Veronica Kumra is a Holistic Nutritionist) Read More► 10 Smart Tricks to Drive Away Dandruff This Winter  

  The application of ancient knowledge of Ayurveda is effective to meet the nutritional requirements as evidenced by various research studies. Ayurveda has a vivid knowledge on various aspects of health and nutrition. Ayurveda lays great emphasis on ensuring holistic nutrition. Health-promoting regime (Pathyavyavastha) is a major salient feature of Ayurvedic therapeutics. Various dietary guidelines specific to individuals are prescribed along with the drugs and therapies for restoration of health. The major steps being taken by the Government to effectively utilize the ancient knowledge pertaining to the use of Ayurveda to meet nutritional requirement of the nation are as under: (i) Brought out a publication “Nutrition Advocacy In Ayurveda and a Pictorial Guide for Awareness About Ayurveda Based Nutritional Principals and benefits.” (ii) Celebrated 6th Ayurveda day in 2021 on the theme “Ayurveda for Poshan” and also      released a short film on “You’re What You Eat- Ayurveda for Poshan”. (iii)  Ministry of Ayush is working closely with the Ministry of Women and Child Development (MoWCD) to promote AYUSH based diet and lifestyle and to achieve the ultimate goal of well nourished India. (iv)Ministry of Ayush has launched a composite nutritional guideline as “Ayush Dietary Advisory for Kuposhan Mukt Bharat” to improve nutritional outcomes in children, pregnant women and lactating mothers with Ayush practices and principles. This guideline has been endorsed by the Ministry of Women and Child Development (MoWCD). (v) Ministry of Ayush has signed an MoU with Ministry of Women and Child Development on 20.09.2020 to work together on the objective of creating a joint framework for providing holistic nutritional care for women and children. (vi) Ministry of Ayush has participated in the Poshan Maah and Poshan Pakhwada celebration organized by the Ministry of Women and Child Development through the National Institutes/Research Councils under the Ministry and Ayush Departments of all the State/UT Ayush Departments. (vii) The Central Council for Research in Ayurvedic Sciences, an autonomous body under control of Ministry of Ayush has also taken a number of steps regarding use of Ayurveda to meet the nutritional requirement of the nation. The Council has organized “Poshan Maah” in the month of September, 2021 through its 25 Clinical Institutes to promote “Ayush Aahar” in the country. The Council has also developed certain research based formulations to be used as Nutrition Supplement. Further, the Council has undertaken research studies for validation of Ayurveda formulations for the management of Iron Deficiency Anemia. This information was given by Minister of Ayush Shri Sarbananda Sonowal in a written reply in Rajya Sabha today. Read More► NMPB and CSIR-CIMAP Lucknow Signed MoU to promote the production of Medicinal Plants