Author Archives: Dr. Vaidya Karanvir Singh

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• MILK – Milk contains fat, carbohydrates, and proteins. It is a good source of vitamins, minerals, and calcium. A protein present in the milk helps people to build up muscle.

• Studies show that after a resistance training workout, drinking skims milk helped to build muscle more effectively than a soy-based product. 
• For people who want to gain weight, milk can be added to the diet throughout the day.

• Protein shakes – Protein shakes help to gain weight easily and efficiently. 

• A shake is most efficient to build muscle if drunk shortly after a workout. 
• Premade shakes contain extra sugar and other additives that are not good for health.

• Rice – A cup of rice contains 200 calories, and it is a good source of carbohydrates, which helps to weight gain.

• It is easily available anywhere.

• Red meat – Red meat help building muscle and gaining weight. 

• A thick flat piece of meat or fish contains leucine and creatine nutrients that boosting muscle mass. 
• Red meats or steak contain protein and fat, which help in weight gain.

• Nuts and nut butter – regular consumption of nuts can help a person to gain weight safely.

• These are great snacks and can be added to many meals for taste including salads. 
• Raw or dry-roasted nuts are healthier for the body. Butters made with nuts have added sugar or hydrogenated oils that can help in weight gain. 
• The main ingredient present in these butter are nuts themselves.

• Whole-grain bread – These whole-grain bread contain carbohydrates, which promote weight gain. 

• Some also contain seeds, which provide added benefits.

• Other starches

• Starches help in muscle growth and weight gain. Foods rich in starches include:
• Potatoes
• Corn
• Quinoa
• Buckwheat
• Beans
• Squash
• Oats
• Legumes
• Winter root vegetables
• Sweet potatoes
• Pasta
• Whole-grain cereals
• Whole-grain bread
• Cereal bars
• Starches provide energy in the form of glucose. Glucose is stored in the body as glycogen.

• Protein supplements – Athletes use protein supplements to boost muscle mass, in combination with resistance training. Protein supplements are available easily.

• Salmon – salmon fish rich in healthy fats, it a good choice for those people who want to gain weight. 

• It contains many nutrients such as omega-3 fatty acids and protein.

• Dried fruits – these are rich in nutrients and calories.

• Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available easily.

• Avocados – Avocados are rich in calories, fat, as well as some vitamins and minerals.

• Dark chocolate – Dark chocolate is a high-fat, high-calorie food. 

• It also contains antioxidants.

• A person who wants to gain weight should eat chocolate that has a cacao content of at least 70 percent.

• Cereal bars – Cereal bars rich in vitamins and minerals. People should look for bars that contain whole grains, nuts, and fruits. Avoid those that contain excessive amounts of sugar.

• Whole-grain cereals – Many kinds of cereal are fortified with vitamins and minerals.

• Some contain lots of sugar and a few complex carbohydrates. 
• These types of cereals should be avoided and select those cereals that contain whole grains and nuts. 
• These whole-grain cereals contain healthy levels of carbohydrates, calories, nutrients such as fiber, and antioxidants.

• Eggs – Eggs are filled with protein, healthy fat, and other nutrients. 

• Most nutrients are contained in the yolk.

• Fats and oils – Oils, derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil contains about 120 calories.

• Cheese – It is a good source of fat, calcium, protein, and calories. 

• People who want to gain weight should select full-fat cheeses.

• Yogurt – Full-fat yogurt provides protein and nutrients. 

• Avoid flavored yogurts and those with lower fat contents because they often contain added sugars. 
• A person may wish to flavor their yogurt with fruit or nuts are added to enhance the flavor.

• Pasta – Pasta rich in calories and carbohydrates help to increase weight gain. Avoid bleached pasta.

HOME REMEDIES FOR WEIGHT GAIN

• Dry Dates and Milk Are Good for Gaining Weight – Dry dates are packed with vitamins including vitamin A, C, E, K, B2, B6, niacin, and thiamine, which are important for our health and wellness.

• They are a good source of protein, sugar, energy, and vitamins that help in weight gaining. 
• Take a dry date with milk to accelerate the weight gain process. Results are seen in about 20 to 30 days.

• Add Ghee and Sugar Daily in Diet – Take one tablespoon of ghee mix it with sugar. 

• Eat every day on empty stomach at least half an hour breakfast. 
• Consume this concoction for at least one month will give you the complete results.

• Pair Mango and Milk Together – Eat one ripe mango three times a day with a glass of warm milk. 

• Mango consist of adequate amounts of sugar, carbohydrate and proteins which help to increase your body mass. 

• Afternoon Nap – Sleeping in the afternoon for about 45 minutes to an hour relaxes your mind and muscles. 

• This not only helps to gain weight but also helps to have a sound sleep at night.
• It helps to gain weight fastest without hitting the gym.

• Replace Morning/Evening Tea With Banana Shake – Bananas are full of calories and give us instant energy. 

• In order to gain weight, combine a banana with a glass of milk, better still, prepare a banana shake and replace it with morning/evening tea or coffee.

• Don’t Boil Potatoes, Bake them – potatoes full of carbohydrates, adding to your diet will help increase your body weight. 

• Add Peanut Butter to Breakfast – Peanuts butter consists of fatty acids, proteins, minerals, and vitamins. Adding a few peanuts to your daily diet helps in gaining weight. 

Oil pulling is being practiced from Ancient period of time. In Ayurveda, it is co-related with “KAVALA”.

First thing you do in the morning is scrubbing your teeth with a tooth brush instead of this start up your morning with swishing a mouthful of oil around your teeth and gums.

There are surprising benefits of this ancient Ayurvedic practice for oral care and other health benefits.

What is oil pulling?

Oil pulling therapy, also known as “Kavala” or Gandusha,” is an ancient Ayurvedic practice followed as a daily habit (dincharya) for maintaining oral hygiene. 

The word ‘pulling’ refers to how the practice results in removing toxins from the mouth with the help of a natural ‘oil’.

 It is similar to your daily mouthwash but the difference is that instead of using a chemical or alcohol based mouthwash the oil pulling therapy uses natural oil which is absolutely safe for use.

‘Kavala’- It is a procedure of taking a small quantity of oil in the mouth and revolving it around for 2-3 minutes and spitting it out quickly.

Gandusha- It is filling the mouth with oil and holding it for a few minutes without moving it inside the oral cavity is called ‘Gandusha’. With this practice, you may start sweating slightly as a sign of toxins getting released from the body. 

Some people may also experience watery eyes and some discharge from the nose as a sign of your mouth and also throat getting cleansed.

Work of Oil pulling

• Most dental problems occur due to the bacteria feeding on the food stuck in your teeth. Over a period, bacteria develop a thin layer on the teeth referred to as plaque and cause various dental problems.
• Regular practice of oil pulling for maintaining oral hygiene activates enzymes in the saliva that absorb toxins, which then gets mixed with the oil while you are swishing or holding it in your mouth. 

Note- Spit the oil out of your mouth, avoid swallowing in order to eliminate toxins from the body.

• The Oil Pulling Process-   

Firstly, take a small quantity of oil in your mouth and start the process by swishing the oil in your mouth slowly and after 2 to 5minutes spit it out, Followed by rinsing your mouth with water so as to get rid of the oily sensation and your regular brushing routine should be followed.

Once you are adjusted to it, then with the time you may increase the duration and start doing it daily with a mouthful of oil. 

Benefits of oil pulling

• Deep cleanses the mouth: Around 350 types of harmful bacteria can be found in the mouth and they are often responsible for various dental problems. 
• It is best to practice oil pulling for the following- cavity, toothache, plaque and other dental problems.
• Prevents bad breath: Doing oil pulling can reduce bad breath as it flushes out toxins and bacteria from the mouth.

It is advised firstly to do oil pulling in the morning. 

• This gives you the additional advantage of stimulating your taste buds, so you can enjoy breakfast better.
• Strengthens teeth and gums: The anti-inflammatory and anti-bacterial properties of oils reduce inflammation and sensitivity and strengthen teeth and gums.
• Whitens the teeth: Regular practice of swishing oil around the mouth gradually decreases the stains and restores the natural brightness of the teeth. Therefore, you may practice oil pulling for teeth whitening.
• Detoxifies the body: Toxins build-up causes various health problems that are not confined merely to your mouth. This is why Ayurveda recommends detoxifying the body frequently by the means of oil pulling which is a simple and effective way of doing the detoxification.

So, don’t wait and Get an Ayurvedic oil pulling formulation and start your mornings on a healthy note with a bright smile.

• Vitamin B6 is one of eight B vitamins, also known as pyridoxine. This group of vitamins is important for proper cell functioning. They help with metabolism, keeping cells healthy, and creating healthy blood cells.
• Vitamin B6 is a water-soluble vitamin, which means it dissolves in water. The body does not store vitamin B6 and releases extra vitamins through the urine, so people need to get enough vitamin B6 regularly.

Functions

Vitamin B6 has many functions, and it plays an important role in over 100 enzyme reactions. One of its important roles is in supporting the body to metabolize proteins, carbohydrates, and fats, for energy.

This vitamin is also involved in:

• Strengthening immunity
• Brain development in pregnant women and infants.
• Creating neurotransmitters, including dopamine and serotonin.
• Creating hemoglobin, which is a constituent of red blood cells that carries oxygen molecules.

Brain function

• Vitamin B6 supports the formation of neurotransmitters, which are important chemical messengers in the brain. It also coordinates energy use in the brain.
• Some research believes that vitamin B6 deficiency may be associated with cognitive decline.
• According to the Office of dietary supplements, studies have suggested that older adults with higher blood levels of vitamin B6 have a better memory.
• There is no evidence to suggest that taking vitamin B6 supplements improves cognition the people with or without dementia.

Nausea during pregnancy

• Taking pyridoxine may play a significant role in mild symptoms of nausea and vomiting during pregnancy.
• It also believes that taking a combination of pyridoxine and doxylamine could help with moderate symptoms of nausea and vomiting during pregnancy.
• Based on the research, it is recommended that vitamin B6 supplements are safe, over-the-counter treatment for nausea during pregnancy.

Protection from air pollution

• According to a study, it is indicated that vitamin B6 may beneficial in protecting people against the adverse effects of air pollution by reducing the impact of pollution on the epigenome.
• The researchers hope their consequences may lead to new measures to prohibit epigenetic changes that can result from exposure to air pollution.

Other

• Low plasma vitamin B6 concentrations may be associated with an increased risk of certain kinds of cancer, For example, people in the highest quintile had a 20% less chance of colorectal cancer.
•  However, the small number of clinical trials completed to date has not shown that vitamin B6 supplementation can help prevent cancer or reduce its impact on mortality.
• Vitamin B6 supplements may reduce the symptoms of premenstrual syndrome (PMS).

Sources of Vitamin B-6

• chickpeas (1 cup) gives 1.1 mg
• beef liver (3 ounces) gives 0.9 mg 
• potatoes (1 cup) contributes 0.4 mg
• banana (medium) provides 0.4 mg
• tofu (half a cup) gives 0.1 mg
• nuts (1 oz) provide 0.1 mg
• yellow fin tuna (3 oz) provides 0.9 mg
• roasted chicken breast (3 oz) provides 0.5 mg

Other sources of B6 include:

• fortified foods, such as breakfast cereals
• salmon bulgur
• cottage cheese
• squash
• rice
• raisins
• turkey
• marinara sauce
• ground beef
• waffles
• onion
• spinach
• watermelon

Deficiency

• Deficiency of vitamin B-6 may develop if a person has poor intestinal absorption or an individual is on synthetic estrogens, anticonvulsants, corticosteroids, or some other long-term medications.
• Many deficiencies in vitamin B6 are combined with low levels of other B vitamins, such as vitamin B 12 and B-9.
• Long-term, excessive alcohol intake may eventually result in a vitamin B6 deficiency, as can diabetes and hypothyroidism.

Signs and symptoms of vitamin B6 deficiency include

• Peripheral neuropathy with a tingling sensation, numbness, and pain in the hands and feet
• Depression
• confusion
• poor immune system
• Anemia
• seizures

In rare cases, vitamin B6 deficiency may result in pellagra a syndrome, like

• may develop seborrheic dermatitis
• inflammation of the lips, known as cheilosis
• Inflammation of the tongue, (glossitis)
• In children up to one year of age, seizures may persist even after treatment.
• Some deficiencies, like peripheral neuropathy, can be in long term. In which the body makes abnormal red blood cells (sideroblastic anemia)

Dosage in certain conditions

• In starting, 200-600 mg of vitamin B6 is given. The dose is decreased to 30-50 mg per day after optimal response.

• For vitamin B6 deficiency:

In adults, the optimal dose is 2.5-25 mg daily for three weeks,  then the dose is tapered. For women who are taking birth control pills, the dose is 25-30 mg per day.

• For an eye disease that results in vision loss (age-related macular degeneration):

50 mg of vitamin B6 in the form of pyridoxine has been used daily in combination with 1000 mcg of cyanocobalamin and 2500 mcg of vitamin B-9 for about 7 years.

• For hardening of the arteries (atherosclerosis):

 A unique supplement containing 250 mg of aged garlic extract, 300mcg of B-9, 100mg of L-arginine, 100 mcg of vitamin B12, 12.5 mg of vitamin B6 regularly for 12 months has been used.