We've all learned over the last two years how important it is to strengthen the body's natural defence system. If there's one thing we've learned from the pandemic, it's not to take our health for granted and that the best way to fight sickness is to strengthen our defence, i.e., our immune system.
The age-old Vedic Kadha, the mystical combination that has been a well-known part of history, is a fantastic place to start when adding immunity-boosting foods and beverages to our normal diet even if our immune system is skilled at fighting off infectious diseases.
What is Kadha?
Created by ancient sages with profound knowledge of herbs and spices, this decoction is used all over India as a general precaution to prevent colds and boost immunity. It is made using simple ingredients available in every kitchen.
Kadha is being re-discovered by the world as yet another powerfully potent superfood from the timeless tradition of ancient Indian wellness as it improves the body's natural ability to fight common ailments. Before discussing the preparations and proportions of Kadha, let's take a quick look at a few important benefits.
Benefits of Kadha
Highly effective against common cold and cough
Anti-viral and anti-inflammation
Natural adaptogen that helps in all eviating stress
Throat decongestant and soother
Fights internal infection
Reduces blood pressure
Regulates blood sugar
Aids digestion and acidity
Recipe of Kadha
In terms of preparation, it is generally made by boiling herbs and spices like cardamom, dry ginger, turmeric, black pepper, cloves, cinnamon, ajwain (carom seeds), fennel, amla (Indian gooseberry), tulsi (holy basil), licorice, etc.
This liquid is then strained and consumed.
It tastes mildly a stringent with highly soothing flavours, a perfect homemade beverage to cozy upto. It has pungent notes from cardamom and hints of earthy sweetness from cinnamon and fennel. The unmistakable hit of black pepper and dry ginger immediately clears the throat.
There is no single recipe for Kadha. Everyone has their own combination of spices and herbs. That are used, depending on availability. However, generally, all Kadha recipes will include cloves, cinnamon, dry ginger, licorice, and tulsi. While making your own Kadha at home, it is important to understand why you should use certain ingredients and how they will benefit your health.
Turmeric is a well-known spice that contains curcumin. Full of antioxidants, curcumin has high anti-inflammatory properties. Turmeric also helps in fighting the free radicals in the body.
Black pepper is a powerful spice with strong anti-inflammatory and antioxidant properties. The piperine in black pepper increases the bio-availability (absorption of nutrients by the body) of curcumin and other compounds, making it the magical ingredient in Kadha.
Tulsi (Holy Basil)
Also called Indian Basil, Tulsi is loaded with Vitamins A and C. As a natural adaptogen, tulsi helps the body adapt to stress and anxiety. It has anti-viral, anti-bacterial, and anti-fungal properties that help fight infections internally. Tulsi helps lower blood sugar and cholesterol.
Ginger is packed with anti-inflammatory and antioxidant properties. It helps in relieving nausea and aids digestion. Ginger is also said to help in lowering blood sugar.
Made from the inner bark of cinnamon trees, this sweet spice is a powerhouse of antioxidants that boost immunity by negating the effect of free radicals in the body. It is also thought to be effective in fighting bacterial and fungal infections.
These tiny flower buds have a strong, minty taste. Cloves are loaded with vitamins, and candles have anti-inflammatory and anti-diabetic properties, and they help to improve respiration, stress relief, dental health, and blood circulation.
You can make your own version of Kadha at home using these ingredients in appropriate quantities. While it is recommended to have it daily, you can start building the habit by having 2-3 cups a week.
We all have hectic schedules and little time to spare, making it difficult to take care of our health. On such days, we all look for something more convenient, so if you prefer easy-to-brew teas that are made from 100% high-quality natural ingredients. (Bala Sarda, Founder & CEO, VAHDAM India)
Read More► These Super Fruits Will Help You Recover Faster From Dengue
Dengue fever is rampant and its incidents have grown over time. Each year, mosquito bites cause dengue fever to strike millions of people around the world. With the arrival of monsoon, cases in India begin to climb and experience a dramatic increase in the months that follow. The Municipal Corporation of Delhi reported around 900 dengue cases in the city in October, based on its statistics.
In order to promote speedy healing and strengthen immunity, it's critical to keep a mindful diet and consume foods that are strong in vitamins and nutrients.
"While patients are advised to take proper rest and drink plenty of fluids in order to recover fast and prevent dehydration, there are some super foods that help regain one's strength. Varun Khurana, Founder & CEO Otipy shares below the list of superfruits that help one recover faster from the illness and support overall health.
As per various studies Kiwi fruit has been found to have a strong therapeutic effect on dengue fever and other concomitant symptoms. It contains copper, which is particularly important for the production of healthy red blood cells and enhancing resistance to infection. It is also a rich source of potassium, vitamin E, and vitamin A which maintains the body's electrolyte balance. We can talk about immunity also since Kiwi has good amount of Vitamin C & natural immunity is important in fighting against Dengue etc.
Pomegranate stands out for its high iron content. It aids in preserving a healthy blood platelet count, which is necessary for recovering from dengue. Its consumption has an overall positive impact on the body; It combats fatigue and exhaustion, which is common in dengue and persists for several weeks after recovery in the acute stage.
Citrus fruits are proven to be beneficial for dengue patients. Malta has a high concentration of antioxidants and vitamin C. Patients with dengue infection are susceptible to dehydration and Malta helps the body stay hydrated along with fighting fatigue, and boosting immunity. A simple cup of Malta juice added to the patient's daily meal can significantly strengthen their immune system.
Papaya extract is a good source of the digestive enzymes papain and chymopapain, which help with digestion, stop bloating, and treat other digestive issues. Papaya leaves are the highly recommended remedy to fight dengue and consumed widely. 30ml of freshly squeezed papaya leaf juice aids in the treatment of dengue by boosting platelet count.
It is a natural source of water which provides essential minerals and electrolytes. In most cases, dehydration follows dengue and coconut water has adequate minerals and salts which keeps the body hydrated. A Lot of fluid intake is recommended for quick recovery and coconut water is one of the essential and readily available fluids that helps the body heal faster.
Along with being packed with potent antioxidants, high fibre and iron content, it is also a rich source of vitamin C. It boosts cellular immunity of the patients and protects against dengue hemorrhagic fever. Dengue fever often causes acute pain in the bones and dragon fruit helps in restoring bone strength and increases hemoglobin due to its powerful antioxidant properties.
Bananas come under the category of easily digestible fruits. In order to recover fast from dengue's consequences, the patients are advised to consume food that is easy to digest and has sufficient amounts of nutrients and maintain a balanced diet. In addition to being one of the best foods that help with digestion, they are rich in Potassium, vitamin B6, and vitamin C which acts as a booster in recovering from the disease.
While the primary need is to get the necessary medical care, the aforementioned superfoods being a rich source of vital vitamins and minerals are highly recommended as they act as a booster for a quick recovery. (Varun Khurana, Founder & CEO of Otipy)
Read More► 3 Snacks to Help Manage Diabetes!
The number of people with diabetes is rising globally. India itself experienced the greatest increase in numbers over the past few years. The most prevalent type of diabetes is type 2 diabetes mellitus. According to Diabetes Atlas 2021 of the International Diabetes Federation, the estimated number of persons with diabetes in India in the age group of 20-79 was 74.2 mn in 2021 and is likely to increase to 124.9 mn by 2045.
Experts say that aside from genetics and family history, the risk factors for diabetes include ethnicity, age, obesity, physical inactivity, unhealthy diet, and behavioural habits. The onset of diabetes complications can be prevented or delayed by good control of blood sugar, blood pressure, and blood lipid levels. It is crucial to carefully sort through the burgeoning information on food and nutrients to determine what each recommendation means for you, and which one is helpful. Here are 3 snacks that you could add to your diet to manage type-2 diabetes better:
Almonds aid in managing blood sugar levels for people with uncomplicated type-2 diabetes; a daily serving of almonds (30 grams/23 almonds) may improve both short-term and long-term markers of blood sugar control. Eating almonds as part of a healthy diet has been shown to improve glycemic and cardiovascular risk factors in Indians with Type 2 diabetes, according to a study led by Dr. Seema Gulati, PhD. There are several ways to include almonds in your diet: having a handful of almonds as a snack, sprinkling oven-toasted almonds on top of salads or chopping almonds and adding them to sauteed vegetables for extra crunch.
Channa or chickpeas is a staple of the Indian kitchen. According to a research study, consumption of chickpeas helps to improve post prandial blood glucose control, suppress appetite, and reduce the quantity of food consumption in the subsequent meal. In another study, 19 adults who ate a meal made of chickpeas every day for six weeks experienced lower blood sugar and insulin levels than those who ate a meal made of wheat. Roasting chickpeas makes them convenient and crunchy, making them a good snack option. Alternatively, you could boil them and add them to your salads as well. Boiled chickpeas with seasoning is a popular snack in southern parts of India.
Dahi made at home has long been a staple of Indian cuisine. Yogurt has become very popular recently due to its many health advantages. A study found that yogurt consumption as a part of a healthy diet, may lower the risk of type 2 diabetes in older adults who are healthy and at high cardiovascular risk.
When comparing yogurt consumption of 80-125 g/d to no yogurt consumption, there was a 14% lower risk of type 2 diabetes. Yogurt's high protein and favourable effects on gut health make it a potential aid in the management of diabetes. Buy plain yogurt without added sugar instead of flavoured yogurt. You could top it with nutritious ingredients like strawberries or banana slices or sliced almonds to make a delicious dessert. (Sheela Krishnaswamy, Nutrition & Wellness Consultant)
Read More► Nutrition Can Help You to Combat Fatigue
In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year.
Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic
Q. How do walnuts help your heart health?
Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk.
1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function.
3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern.
4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme.
Q. What is the ideal portion of walnuts one should consume?
Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness.
Q. What is the best time of the day to eat walnuts?
Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep.
Q. Five simple ways to include walnuts in your daily diet
Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them
Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip
You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3
Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks
Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie
We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )
Read More► Fasting With Diabetes?
Anyone can experience fatigue at any moment, although it usually manifests itself after strenuous physical activity, a demanding workday, or both. Exercise frequently results in fatigue, which can be reduced by getting enough rest, taking a good nap, or getting a full night's sleep. Contrarily, fatigue is a persistent, uncharacteristic state of tiredness and sleepiness. It might be difficult and demotivating to maintain your regular routine when you're tired. It may be chronic (lasting longer than a month) or acute (lasting more than a month or 1 to 6 months or longer).
One's short- and long-term levels of fatigue are directly related to the food they eat. For instance, iron deficiency is linked to fatigue, reduced work capacity, and subpar academic performance. Similar to empty calorie items, foods with added sugar and solid fats like sweets and soft drinks have little nutritional benefit. As a result, you might feel full even when you haven't eaten any of the nutrient-dense foods your body needs.
In order to survive in the fundamental metabolic processes that enable core cellular functioning, we all require a balanced diet and adequate nutrition. Because of their involvement in energy-producing metabolism, DNA synthesis, oxygen transport, and cerebral functions, a balanced diet is crucial for brain and muscle function. As a result, cognitive and psychological processes are impacted, including physical and mental fatigue. Iron, magnesium, zinc, vitamin C, and the B vitamins (B1, B2, B3, B5, B6, B8, B9, and B12) all help fight weariness.
Here are some easy tips on using diet and nutrition to beat tiredness and stay upbeat:
Add Protein to You Diet
Protein helps keep up stamina levels and build endurance. Because it helps your muscle to repair wear and tear, and reduces muscle loss, it ensures your body has enough muscle to sustain everyday living. This is the reason why athletes or those with active lifestyles swear by protein intake through their diet or supplements.
Hydration is The Key
One might wonder, how a calorie less, flavourless liquid like water help with energy levels. Dehydration causes symptoms such as fatigue and tiredness. Even mild dehydration can alter a person's mood, energy level, and ability to think clearly, research by the University of Connecticut has found. Effect of dehydration on concentration, fatigue and anxiety is even more profound for women.
Cut Down on Caffeine
'Do not talk to me till I have had my morning coffee', does this internet meme sound familiar? Caffeine lovers, especially those who cannot start their days without a generous "energizing" dose of coffee or tea, are actually pushing themselves towards greater fatigue over the course of the day. Coffee might act as a temporary brain stimulant raising your energy level and focus for a short term, but can quickly result in an energy crash later. Moreover, it can build dependence and interference with the natural circadian rhythm, or sleep cycle. In all, for every cup of coffee, drink two extra cups of water.
Cheers to Alcohol, Invitation to Fatigue
A full alcohol glass might leave your energy levels half empty. Not only does it dehydrate your body and disturb sleeping and eating patterns, the alcohol raises the body's level of epinephrine, a stress hormone that increases the heart rate and generally stimulates the body, which can result in nighttime awakenings, according to Harvard Health Publishing. If you are going out or staying in every other night, reduce your alcohol intake. Do the same for smoking.
Eating processed foods, ordering in frequently, and whipping up sugar-laden recipes on the regular can reduce the nutrients going in your body, and disproportionately imbalance your meals. Take the calorie intake prescribed for your age, gender and activity level, and do not go for fad/extreme diets in the name of weight loss or spot reduction. Food is your body's fuel and tiredness is inevitable if it is not getting enough quantity and/or good quality.
A healthy diet requires physical activity, enough sleep, mental peace, and relaxation. Vital vitamins and minerals can be obtained naturally from a variety of sources, such as fruits, vegetables, and meat. The essential nutritional requirements vary from person to person due to factors including age, gender, and medical circumstances like pregnancy and lactation. In addition, conditions, lifestyle decisions, and restrictions all play a role. (Dr. Vivek Srivastava, Senior Vice President, Zeon Lifesciences)
Read More► Lifestyle and Nutrition – Ayurvedic Perspective
A team of doctors from premier health research institute All India Institute of Medical Sciences (AIIMS) here has found that anti-diabetic ayurvedic drug BGR-34 is effective in cutting down obesity along with improving metabolism mechanisms of the patient afflicted with the chronic disease.
Led by Sudhir Chandra Sarangi, Additional Professor, Department of Pharmacology AIIMS, the team reached this conclusion following a study spanning three years.
Comprising a range of ingredients from medicinal plants, this drug has been developed after an intensive research by the Council for Scientific and Industrial Research (CSIR) and is being marketed by the AIMIL Pharmaceuticals.
The study was aimed to investigate whether BGR-34 was effective on its own or along with other allopathy drugs and if yes then at what level.
The results were encouraging. It found that the herbal drug was enough not only in reduction of fasting blood sugar through modulation of hormonal profile along with a significant body weight reduction but there were other benefits also.
The drug also modulates hormonal profile, lipid profile and triglyceride level while bringing down leptin mark which is effective in controlling fat.
Triglyceride in excess quantity is harmful for the health as it is a bad cholesterol.
Similarly, controlled lipid profile keeps heart diseases at bay while disturbance in hormonal profile can result in poor sleep, noted the authors about the research based on various health parameters.
In contrast, modulation of hormonal profile was found to be significant, resulting in increased insulin level.
The study initiated in March 2019 will soon be published in a research journal.
Sanchit Sharma, Executive Director of AIMIL Pharmaceutical, said that herbal-based ayurveda medicines are finding huge acceptance among people who are more keen into taking preventive health measures in the backdrop of rising non communicable diseases due to lifestyle changes among others.
"To cater to this increasing demand, the government too has taken various measures to boost the availability of these products based on time-tested medicinal plants as immunity boosters," he added.
In fact, yet another study published in the latest edition of Serbian Journal of Experimental and Clinical Research on Sciendo scientific platform has found that BGR-34 can help lower sugar level within three months and also exert a powerful antioxidant action to prevent complications of the diabetes which is on the increase in the country.
Also, Read in hindi► आयुर्वेदिक दवा बीजीआर-34 मोटापे और मधुमेह में प्रभावी - एम्स स्टडी
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