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What Is the Treatment for IBS with Constipation?

What Is the Treatment for IBS with Constipation?

DIET FOR IRRITABLE BOWEL SYNDROME:- This includes:

  • Plenty of fruit and vegetables.
  • Plenty of starchy carbohydrates. It include bread, rice, cereals, potatoes, chapattis.
  • Some milk and dairy products.
  • Some protein foods: meat, fish, eggs and alternatives such as beans and pulses.
  • Limited amounts of foods high in and sugars. Limit saturated fat that is found in animal products such as butter, ghee, cheese, meat, cakes, biscuits and pastries. It is replaced by these with unsaturated fats found in vegetable oils such as sunflower, rapeseed and olive oil, avocados, nuts and seeds.
  • Drink plenty of fluid – at least two litres daily, such as water or herbal teas.

IBS HOME REMEDIES:- Many home remedies for irritable bowel syndrome:-

1.)Take a high amount of fiber .Fiber can be a mixed blessing. It helps to reduce a constipation.

2.) Ginger plays an important role in traditional healing in cultures around the world. It is a one of the most commonly used natural  home remedy for irritable bowel syndrome. It eradicate gas and bloating. Ginger also decrease  swelling in the intestines and helps relax the muscles of intestine.

3.)Drink plenty of water:- Try to drink plenty of fluids every day. Water is best. Some beverages that activate your intestines and can lead diarrhea worse, and carbonated drinks can make gas.

4.) Exercise regularly: – Exercise helps relieve depression and stress, stimulates normal contractions of your intestines, and can help you feel better about yourself.

5.) Eat at regularly times: – Always try to eat about the same time each and every day to help regulate bowel function. Don’t quit the meal. When you eat at regular time then your digestive system also works properly.

Read Also: How To Deal with IBS Symptoms Naturally?

AYURVEDIC TREATMENT FOR IBS:- Ayurvedic treatment of Irritable Bowel Syndrome involves maintaining  aggravated body doshas, restoring the function of the digestive system, and removing collected toxins.  An important line of treatment consists of lifestyle advise and herbs to relax the mind and nervous system.

Ayurveda said it is best to treat the root cause rather than the symptoms of disease. A complete ayurvedic detoxification procedure (panchakarma) is necessary for removing toxins from the body and nourishing colon health. Panchakarma treatment for IBS indicated medicated enema (vasti), which is a colon cleansing therapy. In this therapy enemas provide herbal cleansing and nourishment directly into the intestine and colon, . In ayurvedic enema, a cleansing and detoxification of the colon.

Panchakarma for IBS will also include:

  • Abhyanga (ayurvedic therapeutic massage)
  • Shirodhara (warm oil treatment on forehead)
  • Chakra basti (warm oil treatment around the navel and associated marma points)

Medicines for IBS should have following qualities:

  • Deepana – It improve your digestive fire and reduce bloating.
  • Pachana – to promote digestion
  • Sangrahi – intestinal restorative property which improve the absorption capacity of the intestines.

Some other ayurvedic medications used in IBS is:-

1.)CAC Pittasekhar rasa

2.)CAC Panchskar churna

3.)CAC Detox standard powder

4.)CAC Kutaj ghanvati

5.)CAC Puran Pachak

6.)CAC Digestion Care Tablet

7.)CAC Sheet Dhara

IRRITABLE BOWEL SYNDROME TREATMENT:- Some recommend medicine to relieve your IBS symptoms.

To treat IBS with diarrhea ,medication used is:-

  • loperamide
  • rifaximin (Xifaxan) an antibiotic
  • eluxadoline (Viberzi)
  • alosetron (Lotronex)

Read Also: What Is IBS-C And How to Treat It?

To treat IBS with constipation, medication used in this:-

  • fiber supplements
  • laxatives
  • lubiprostone (Amitiza)
  • linaclotide (Linzess)
  • plecanatide (Trulance)

Some medicines may help treat pain in your abdomen, like:-

  • antispasmodics
  • antidepressants
  • coated peppermint oil capsules

You should follow doctor’s instructions when you use medicine for IBS. Also change your lifestyle or diet.

PROBIOTICS:- Doctors also recommend probiotics. Probiotics are live microorganisms  most often bacteria, that are similar to microorganisms .Probiotics can help prevent or treat diarrhea caused by infections or antibiotics.

SYMPTOMS OF IRRITABLE BOWEL SYNDROME:-

1.)Abdominal pain or cramps

2.)Bloating.

3.)Bowel movements become abnormal

4.)Diarrhea, constipation or alternating between the two.

5.)Excess gas.

6.)Mucus in your poop (may look whitish)

7.)Indigestion

8.)Nausea

9.)Loss of apatite

10.)Weight loss

CAUSES OF IRRITABLE BOWEL SYNDROME:- The precise cause of IBS isn’t known. Factors that appear to play a role include:

  • Muscle contractions in the intestine:- Contractions that are stronger and longer than normal  contraction can lead gas, bloating and diarrhea. Reduced intestinal movement can slow food passage and cause to dry and hard stools.
  • Nervous system:- Abnormalities in the nerves in your digestive system may cause discomfort when your abdomen stretches from gas or stool. Interlinked signal between the brain and the intestines can cause abnormal digestive process, resulting in pain, constipation or diarrhea.
  • Severe infection:-IBS could be associated with bacteria in the intestines .This condition trigger point for IBS patients.
  • Early life stress:-Some People suffer from a stress or depression events, especially in childhood, in this condition aggravate the symptoms of IBS.
  • Changes in gut microbes:- If changes in bacteria, fungi and viruses of intestine, which can some health issues. It occurs due to lifestyle factors and poor hygiene.
Health Benefits of Broccoli

Health Benefits of Broccoli

What is Broccoli?

The cabbage-like green vegetable that we know as broccoli, this Brassica oleracea is a green plant in the cabbage family whose large flower is used as a vegetable. Broccoli has large green flowers, which are usually arranged in a tree-like structure radiating out from a thick, edible stalk.

There are three main varieties of broccoli, with Calabrese broccoli being the most common. Broccoli and purple cauliflower sprouting are two other varieties of this vegetable that are found mostly in European and Mediterranean countries. The best way to eat broccoli is by steaming them, boiling them or eating them raw as salad greens to preserve the nutrients present in them.

Types of Broccoli

Broccoli is beneficial for us in many ways. There are different types of broccoli-

  • Calabrese broccoli
  • Purple Cauliflower
  • Broccoli rabe
  • Sprouted broccoli
  • Broccoflower
  • Gai-lan Broccoli

Nutrients found in Broccoli –

  • This Ayurvedic edible vegetable is rich in nutrients, organic compounds, minerals and vitamins.
  • Therefore, if you include it in your diet, then it can be very beneficial for your health.
  • The essential nutrients present in Broccoli are vitamin C, vitamin K, folate and chromium.
  • It is also a good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium, and copper.
  • Broccoli also contains phytonutrients and glucosinolates. In this, isothiocyanates made from glucosinolates help in preventing cancer.
  • Apart from this, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium are also present in broccoli.

Why Broccoli is good for you?

  • Surely broccoli is beneficial for you. This vegetable has a high amount of vitamin C, almost twice as much as an orange.
  • The amount of calcium in it is also almost equal to that of milk. The selenium present in it is an important nutrient to prevent cancer.
  • The consumption of broccoli detoxifies your body. In fact, a study suggests that cruciferous veggies like broccoli can protect against DNA damage to cells.
  • Due to the presence of antioxidants, broccoli helps in preventing cancer, diabetes and inflammatory diseases.
  • It is known to improve your liver health. You can consume broccoli for your overall health, it will help in promoting your overall health.

Read Also: Healthy Broccoli Recipes

Benefits of Broccoli for Skin

  • Many vitamins like Vitamin C, Vitamin K, Vitamin B6, Vitamin B1, Vitamin E, Vitamin A (carotenoids) can be obtained from this green vegetable like cabbage.
  • It also provides you with dietary fiber, phosphorus, pantothenic acid, choline, potassium, protein, calcium, zinc, niacin, selenium and iron.
  • Broccoli contains a glucoraphane which converts into sulforaphane and it can remove skin problems.
  • As a result of which you can get healthy skin.

Benefits of eating broccoli for hair growth

  • Vitamin C is very important for your hair which is available in good quantity in broccoli.
  • Vitamin A is also found in it along with calcium which promotes hair growth.
  • These nutrients present in broccoli also help in growing new hair on your scalp.
  • If you consume broccoli regularly then perhaps your hair can be nourished in sufficient quantity.
  • Some studies show that broccoli also reduces the problem of hair fall.

Consuming Broccoli for Digestion

  • Rich in medicinal properties, broccoli reduces inflammation in the colon and helps prevent colon cancer.
  • Some compounds of this vegetable are broken down in the stomach, one of them being indolocarbazole.
  • This ICZ activates another compound called aryl hydrocarbon receptor, which maintains healthy gut and treats associated issues like leaky gut.
  • Leaky gut occurs when there is an intestinal infection. So that there is an opportunity to attack by toxins and micro-organisms.
  • Broccoli also contains other specific compounds that can be used by gut bacteria and improve overall gut health.

Use of Broccoli to Increase Eyesight

  • If you are troubled by any kind of eye problem, then broccoli can help you to overcome this problem.
  • Studies show that broccoli can prevent blindness.
  • This is because it contains sulforaphane, an antioxidant that protects the eyes from naturally occurring ultraviolet radiations.

Benefits of Eating Broccoli to Lose Weight

  • Broccoli helps in regulating the cholesterol level. Because broccoli is very low in calories and contains other nutrients like vitamin C, chromium and calcium in good quantity which help you in reducing weight.
  • Broccoli contains a lot of fiber which can reduce the extra cholesterol and fat on your body.
  • Broccoli also contains phytochemicals that help you lose weight.

Benefits of Green Cabbage for a Healthy Heart

  • In addition to lowering cholesterol, broccoli helps to keep the blood vessels strong which helps in keeping the heart healthy.
  • Broccoli contains an anti-inflammatory called sulforaphane which prevents damage to the linings of blood vessels due to blood sugar problems.
  • The B-complex vitamins in the vegetable may help control or reduce excessive homocysteine.
  • Excess homocysteine, an amino acid formed after consumption of red meat, increases the risk of coronary artery disease.
  • You can consume broccoli to keep your heart healthy.

Broccoli Sprouts Reduce High Blood Pressure

  • Studies show that regular consumption of broccoli can reduce high blood pressure in the body. It helps in reducing stroke and cardiovascular diseases.
  • Consuming broccoli prevents high blood pressure as it can regulate some of the calcium along with potassium and magnesium.

Benefits of Broccoli to Prevent Cancer

  • Broccoli helps to cure breast cancer, uterine cancer, prostate cancer and some forms of cancer of various internal organs like lung cancer, liver, colon cancer and kidney.
  • These cruciferous vegetables contain a sulfur-containing compound called sulforaphane, which has cancer-fighting abilities.
  • The sulforaphane present in it can inhibit the enzyme histone deacetylase which promotes the growth of cancer cells.
  • Folate and vitamins are known to reduce the risk of breast cancer in women.
  • Apart from these, other anti-carcinogenic compounds such as glucoraphanin, diindolylmethane, beta-carotene, selenium etc. are found in broccoli which help us against cancer.
The Importance of Nutrition and Dietetics for Healthy Lifestyle

The Importance of Nutrition and Dietetics for Healthy Lifestyle

OVERVIEW: – The importance of a nutrition can’t be emphasized enough for a healthy lifestyle.

  • A healthy lifestyle can be followed by eating a nutritive diet and taking all the important nutrients required by the body.
  • A proper diet plan helps to maintain ideal body weight and reduce the risk of chronic diseases like diabetes, heart disease and other types of carcinoma.

WHAT IS NUTRITION?

Nutrition is the biochemical and physiological process by which an organism uses food to support its life.It include indigestion, absorption, assimilation and excretion.

CALORIES:-

  • Calories indicate the energy content in the food.  The calories are consumed during  walking, thinking, or breathing.  A person may require about 2000 calories per day to maintain their health.
  • Usually a person’s calories may depend on their sex ,age, and physical activity.
  • Moreover, men need more calories than women. People who are do more into exercising require more calories needed comparison to people who don,t.
  • Its more important to remember that the source of calories is also important as the amount. No nutrient calories may be found in foods such as:
  • Sugar
  • Butter
  • Cookies
  • Cakes
  • Energy drinks
  • Ice cream
  • Pizza

IMPORTANCE OF NUTRITION:-

  • Nutrition has a significant role in a complete health. Nutrition are components of food which are essential for health.
  • It improve your health, and boosting your mood. Right nutrition, physical activity, and healthy body weight are major parts of a person’s health and well- being.
  • The importance of nutritious food protect against many chronic disease. Some of the most common health problems that occurs due to lack of a balanced diet are heart disease, cancer, stroke, and diabetes.
  • It manages many health problems and improves mental health by removing stress, depression, and pain. Regular exercise helps to prevent metabolic syndrome, stroke, high blood pressure, anxiety and other disorders.

HEALTHY NUTRITIVE FOOD:-

A complete nutrition includes some specific healthy food groups under it: 

  • Vegetables like leafy greens, , legumes like beans and peas, red and orange vegetables.
  • Fruits that include all fruits, fresh or frozen fruits
  • Grains like whole grains and refined grains. For example, oats, brown rice, barley, and wheat.
  • Proteins such as pork, chicken, fish, beans, peas, legumes and pulses.
  • Dairy products like low-fat milk, yogurt, cheese, soy milk and tofu.

These food sources  provide a similar amount of key micro and macro-nutrients to meet the body requirements.

HOW GOOD NUTRITION BOOST HEALTH:-

Weight Management:-

  • A nutritious diet is really the best way to go about maintaining a healthy weight and at the same time attaining the necessary nutrients for healthy body function.
  • Low carb diet help to manage weight. It reduce the risk of many chronic illness.

Protecting you From Chronic Diseases:-

  • Some chronic diseases such as type-2 diabetes and heart disease are caused by poor nutrition and obesity.
  • Take whole food-based nutrition plan also reduces the risk of developing other related diseases such as kidney failure.

Strengthening your immune system:-

  • Immune system needs essential vitamins and minerals in order to function optimally.
  • A nutritive diet boost immune system functions at peak performance and reduce the risk of immunodeficiency problems.

Delaying the onset of ageing:-

  • Certain types of food such as berries ,tomatoes and amla can increase vigour and protecting body against the effects of ageing. All citrus fruits helps to delay aging.

Supporting your mental well-being:-

  • Taking the good foods can really make you happier – nutrients such as iron and omega-3 fatty acids found in protein-rich food can boost your mood.
  • It help to better overall mental well-being and protects you against mental health issues.
  • So, Healthy eating is completely about eating balanced proportions of nutrient-rich foods from the various food groups, as well as attain several healthy eating habits.

BENEFITS OF EATING HEALTHY:- When you eat well, you reduce your chance of developing certain diseases.

Good eating habits can lead to:

  • A healthy body weight
  • A reduced risk of , heart disease and cancer and type2 diabetes.
  • A healthy cholesterol level
  • An improved sense of wellbeing

AYURVEDIC VIEW ABOUT NUTRITION:-

Ayurvedic Nutrition plays a central role in Ayurvedic living. Ayurveda said that “Ahara” (diet) and “Anna” (food) as a Means to good life, health and wellness.

  • Healthy and wholesome food nourishes the mind, body and soul. Ayurveda said that the digestive capacity of each person may be different, the quality and appropriate quantity of food are necessary for a healthy life. Food in proper quantity provides strength, vigor, good complexion and nurtures and nourish the health of the tissues.
  • Ayurvedic diets is based on the principal of six tastes. Ayurveda says healthy diet permotes better health of body and mind.
  • The ayurvedic diet is a component of Ayurveda and it is based on determining dominant dosha and eating specific foods to permute balance between all three doshas.
  • The ayurvedic diet may help protect against chronic disease and permute better health.

ORDER OF EATING IN AYURVEDA:-

1.)Sweet

2.)Sour

3.)Salty

4.)Pungent

5.)Bitter

Easy to do Breathing Exercises

Easy to do Breathing Exercises to Calm your Mind and Anxiety

Anxiety is a problem that affects people of all ages. Sometimes you have to go to attend a meeting or you have to give a speech in front of a large crowd or you have to go on a date for the first time, on all these occasions most of the people get very nervous. This is called social anxiety. With the help of yoga or meditation, you can control anxiety to a great extent. Well-known yoga expert Raman Mishra is telling here some special breathing exercises to avoid social anxiety cure.

Forceful Breathing:

This breathing exercise is very effective in driving away fear and anxiety. It removes tension and makes your mind calm.

Know how the problem of social anxiety is ruining your life

How to do:

Stand up straight and take a deep breath.

After that exhale with a little force. Keep in mind that while exhaling, there should be a sound of hmm-hmm. Repeat this at least 3-4 times.

If you are getting very nervous while talking to someone, then cover your mouth with your hands and then take out breathing exercises for anxiety like this. Do it the same way you do when you cough. Believe me, there is no easier way to remove your nervousness and anxiety in minutes.

Luxury Breathing:

In this way your mind gets peace as well as confidence increases to deal with any difficulty. If you are falling prey to social anxiety again and again, then repeat this process several times.

How to do:

Standing straight, inhale and take the arms up towards the ceiling and spread the fingers completely.

Now tilt the mouth downwards and take out the tongue while opening the mouth completely. At this moment feel as if all the weight of the body is on your feet.

Now while remaining in this position, exhale and then come back to the starting position. Repeat this process 2-3 times before going to any meeting or whenever you feel nervous to talk to someone. All your nervousness will go away immediately.

Are you too stressed due to office and household chores? If you do not feel peace in life, then look at the way you breathe. You won’t believe that you can relieve stress just by changing the way you breathe.

Pay Attention to the way you Breathe

In today’s life, from elders to children are facing stress. Yoga proves to be very helpful in dealing with stress.

The most important thing for us is the breath. If the breath stops, life is over. Actually, the cells of our body need oxygen to work which we get through breath. This oxygen goes into the body and turns into carbon dioxide and if a small part of this carbon dioxide remains in our body, then our cells are damaged. Therefore, it is necessary to breathe properly to take in the right amount of oxygen and remove carbon dioxide.

Must use 70-75% of Breathing Capacity

We usually use only 15-20 per cent of our breathing capacity, whereas we must use it up to 70-75 per cent. If we breathe fast, then the heart has to work more. According to yoga expert the correct formula for breathing is SSLD i.e. Smooth, Slow, Long and Deep i.e. take deep, long and slow breaths. We breathe about 15-17 times in a minute. The less a person takes longer and deeper breaths, the longer he lives. Breathing properly is good for the heart and lungs. This lowers the blood pressure. By breathing properly, the body gets better oxygen. This improves concentration and memory. At the same time, anger and anxiety also start decreasing. It even releases endorphins, which reduce stress.

Deep Breathing

Do deep breathing twice a day for 5-10 minutes i.e. take deep breaths. During this, sit comfortably and take deep and deep breaths. You can also do it by sitting on the seat in the office. Due to this, dopamine hormone is released in our body which affects our nervous system. This hormone helps to keep a person happy.

Anulom vilom

This pranayama reduces stress and anxiety. This pranayama calms the mind and increases concentration. Also keeps the blood flow right. It keeps the heart and lungs healthy. For this, first sit straight in Sukhasan and close the eyes. Place the palm of the left hand on the left knee in Gyan Mudra. Place the ring finger and little finger of the right hand on the left nostril and close the right nostril with the thumb. Now inhale from the left nostril and then close the ring finger and little finger together. Immediately remove the thumb from the right nostril and exhale. Do the same with the right side. Repeat this for a total of 5 rounds.

Breathing Exercise: Relax in 10 Minutes

Bhramari Pranayama

It reduces stress. It also controls anger and restlessness. To do this, sit in Sukhasana by lying down and close your eyes. Take both the hands on the face and close the ears with both the thumbs. Keep the index finger above the eyes, the middle finger near the nose, the ring finger above the lip and the smallest finger under the lip. Then take a deep and long breath through the nose. Then exhale while making the sound of reverberating whirlpools. Do 5 such rounds.

Pronunciation of OM

Sit up straight and exhale the sound of Aum from your mouth. If you want A… O… M… . Do it for as long as you can. Do it 10 times. It is very effective in calming the mind.

Do Meditation

Meditating for 15 minutes a day gives relief from stress. Mindful meditation is easy and effective too. It gives you the ability to live and accept the present moment. Sit straight in Sukhasana and place both hands on the knees in Gyan Mudra. Close your eyes. And pay close attention to your breath. Pay attention to the breath going in and out of the body both times. Feel the things around you. accept them.

Do Shavasna

Do shavasana after asana and pranayama. Lie down comfortably on the ground and close your eyes. Leave the body loose. Then one by one, pay attention to each part of the body one by one. Feel that part. pamper her. Do 5 minutes total.

Be Close to Nature

Being close to the 5 elements of nature reduces stress and keeps the mind happy. Stay close to sky, water, fire, air and earth. Walk barefoot on the grass. Extend both hands and look towards the sky. Get out of the house and get fresh air. Do spend some time in the sunlight and drink clean water.

Pray

Do pray to God. In this prayer you have to express gratitude to your parents along with God. Whatever he has given you, he has done for you, is to be thanked. Ask God to give you wisdom, forgive yourself for your mistakes.

Effective Remedies for Back Pain in Winters

Effective Remedies for Back Pain in Winters

In the winter season, the problem of joint pain, back pain and stiffness often increases. In such a situation, the biggest problem comes in front of the elderly and women. In fact, due to the fall of temperature in winter, the blood vessels of the joints i.e. blood vessels shrink, due to which the blood flow in that part of the body is not able to flow properly and these problems start happening. If you have any such problem with you, then know here some such home remedies which will give relief to a great extent in these problems of yours.

1- Make a paste by grinding nutmeg with some water. Then mix it with warm sesame oil and massage it on the painful area. This will give a lot of relief.

2- Apart from this, you can also grind nutmeg and cook it in sesame oil. After this, apply lukewarm only on the painful area. After this, cover that place with a warm cloth so that the heat remains for a while. By doing this continuously for a few days, you will start getting relief.

Read Also: Home Remedies for Back Pain

3-Grind nutmeg and carom seeds coarsely and make a bundle. Apply lukewarm mustard oil on the painful area. After this, heat this bundle by placing it on a hot pan and apply it to the painful area. This will give a lot of relief.

4- Apart from this, put garlic, carom seeds, fenugreek seeds and nutmeg in mustard oil and heat the oil well. After that filter this oil and keep it in a vial. Whenever there is pain, warm the oil and apply it on the painful area. You will get a lot of rest.

Some Home Remedies

1.Ginger and Honey

If you are suffering from back pain, then soak ginger in warm water and then consume it by adding honey to it. Apart from this, if you want, massage the waist with ginger oil. With this, if you want, soak basil leaves in hot water and then mix honey in it, you will get relief. Also Read – Back Pain: These mistakes cause back pain, get instant relief with these methods

2. Garlic

Not everyone likes garlic, but it is beneficial for health in every way. In such a situation, for back pain, take at least 8 to 10 buds of garlic and make a paste of it and then apply it on your waist. By doing this you will get relief from back pain in a few days.

Read Also: How to Treat Back Pain in Ayurveda with Herbal Remedies?

3. Ice Packs

Ice pack helps you in every pain, so you can use ice pack. By doing this you will get relief to a great extent. This pack will eliminate the swelling in your waist.

4. Turmeric

Turmeric proves to be very powerful to get relief from any kind of pain and swelling in the body. In such a situation, if you want, you can get relief from it by drinking turmeric and milk.

DIET PLAN FOR WEIGHT LOSS

SUNDAY

BREAKFAST 

(8:00-8:30AM)

3 egg whites + 1 toasted brown bread + 1/2 cup low fat milk (no sugar)
MID-MEAL 

(11:00-11:30AM)

1 cup papaya
LUNCH

(2:00-2:30PM)

1 cup arhar dal + 1 chapatti + 1/2 cup low fat curd + salad
EVENING 

(4:00-4:30PM)

1 cup vegetable soup
DINNER 

(8:00-8:30PM)

1 cup pumpkin + 1 chapatti + salad

MONDAY

BREAKFAST  

(8:00-8:30AM)

1 onion stuffed chapatti + 1/2 cup low fat curd
MID-MEAL 

(11:00-11:30AM)

1 cup coconut water
LUNCH 

(2:00-2:30PM)

1 cup moong dal / chicken curry + 1 chapatti + salad
EVENING 

(4:00-4:30PM)

1 cup pomegranate
DINNER 

(8:00-8:30PM)

1 cup beans + 1 chapatti + salad

TUESDAY

BREAKFAST 

(8:00-8:30AM)

2 besan cheela + 1/2 cup low fat curd
MID-MEAL 

(11:00-11:30AM)

1 apple
LUNCH 

(2:00-2:30PM)

1 cup masoor dal + 1 chapatti + 1/2 up low fat curd + salad
EVENING 

(4:00-4:30PM)

1 cup tomato soup
DINNER 

(8:00-8:30PM)

1 cup carrot peas vegetable +1 chapatti + salad

WEDNESDAY

BREAKFAST 

(8:00-8:30AM)

1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar)
MID-MEAL 

(11:00-11:30AM)

1 cup musk melon
LUNCH 

(2:00-2:30PM)

1 cup rajma curry + 1 chapatti + salad
EVENING 

(4:00-4:30PM)

1 cup vegetable soup
DINNER 

(8:00-8:30PM)

1 cup parwal vegetable + 1 chapatti + salad

THURSDAY

BREAKFAST 

(8:00-8:30AM)

1 cucumber hung curd sandwich + 1/2 tsp. green chutney + 1 orange
MID-MEAL 

(11:00-11:30AM)

1 cup buttermilk
LUNCH 

(2:00-2:30PM)

1 cup white Chana/ fish curry + 1 chapatti + salad
EVENING 

(4:00-4:30PM)

1 cup low fat milk (no sugar)
DINNER 

(8:00-8:30PM)

1 cup cauliflower vegetable + 1 chapatti + salad

FRIDAY

BREAKFAST 

(8:00-8:30AM)

1 cup vegetable Poha + 1 cup low fat curd
MID-MEAL 

(11:00-11:30AM)

1 cup watermelon
LUNCH 

(2:00-2:30PM)

1 cup Chana dal + 1 chapatti + salad
EVENING 

(4:00-4:30PM)

1 cup sprouts salad
DINNER 

(8:00-8:30PM)

1 cup tinda vegetable + 1 chapatti + salad

SATURDAY

BREAKFAST 

(8:00-8:30AM)

1 cup low fat milk with oats + 3-4 strawberries
MID-MEAL 

(11:00-11:30AM)

1 cup coconut water
LUNCH 

(2:00-2:30PM)

1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad
EVENING 

(4:00-4:30PM)

1 cup fruit salad
DINNER 

(8:00-8:30PM)

      1 cup ghia vegetable + 1 chapatti + salad

DO’S AND DONT’S

Don’ts 

  • Don’t Starve Yourself
  • Don’t Drink Ton of Alcohol
  • Don’t Think Short Term
  • Don’t Deprive Yourself of Indulges

Do’s

  • Regularly Eat Clean, Healthy Foods
  • Drink a Ton Water
  • Create a Meal Plan for Each Week
  • Have Willpower

 

TOP 7 TIPS TO EASE THE WINTER BLUES

DESCRIPTION

  • During winter season the days are shorter and less sunlight can lead to serious mood changes for some people.
  • Winter blues means generally more down in the dumps or feeling sad.
  • Winter blues is not something serious disorder that is medically diagnosed, but more of an understood feeling we can sometimes have during winter months that is usually short-lived.
  • Sometimes it can be caused by less sunlight or sometimes caused by stressful holidays.

SYMPTOMS

  • Feeling down and unsociable
  • Feeling depressed most of the day
  • Feeling hopeless or worthless
  • Having low energy
  • Losing interest in activities you once enjoyed
  • Problems sleeping
  • Changes in your appetite or weight
  • Feeling sluggish or agitated
  • Having difficulty concentrating
  • Having frequent thoughts of death or suicide

CAUSES

  1. Circadian rhythm – The reduced level of sunlight may cause winter blues.
    Decrease sunlight during winters may disrupt body’s internal system and lead to feelings depressed.
  2. Serotonin levels – decreased brain serotonin level affects mood
    decreased sunlight during winter season can reduce serotonin level that may trigger depression.
  3. Melatonin level – Season change can disrupt balance of body level of melatonin which plays important role in sleep and mood.

COMPLICATION

  • Social withdrawal
  • School or work problems
  • Substance abuse
  • Anxiety 
  • Excess eating disorders
  • Suicidal thoughts or behavior

NATURAL WAYS TO GET RID OF WINTER BLUES

EXERCISE           

  • Exercise is the simplest way of beating the winter blues.
  • It help to stay active even when it is dark and cold. 
  • Studies shown that even 10-15 minute of walk in the middle of the day is sufficient to increase the level of dopamine and norepinephrine which help energies the brain and regulate circadian rhythms. 
  • If people can exercise earlier in the day, absorbing natural daylight within two hours of waking up it will be more beneficial.

EAT COMPLEX CARBOHYDRATES

  • Greasy and refined carbohydrates such as pizza, garlic bread give short-term pleasure, but will make feel more sluggish over the winter months. 
  • Complex carbohydrates such as , courgettes, broccoli, spinach and lentils take long time to digest and does not cause the sudden spikes in blood sugar that can play role in mood.

TAKE FISH OIL AND VITAMIN D SUPPLEMENTS

  • Vitamin D plays a role in regulating mood.
  • It maintaining optimum blood sugar levels and boosting immune systems.
  • Sunlight is the main natural sources of vitamin D.
  • Study show that when people with winter blues were given 400-800 international units of vitamin D3 a day help to improved their mood.
  • Omega-3 supplements may also be beneficial because Omega-3s have antidepressant effect by improving the functioning of cells in the brain and blood.
  • In Iceland people has the lowest rates of the winter blues because they consume more fish such as salmon and cod, which are rich in omega-3 polyunsaturated fatty acids.

MEDITATE 

  • Meditation relaxing the body and mind by stimulating and release the melatonin hormone.
  • Meditation can increased the left prefrontal cortex activity. 
  • It is a part of the brain associated with happiness and decreased activity in brain regions linked to stress.

TRY LIGHT THERAPY

  • Research found that people who get the winter blues can get either partial or complete relief from bright light therapy by sitting half an hour a day through autumn and winter. 
  • Studies suggests that light boxes which are enriched in light towards the blue end of the spectrum are most beneficial because blue light suppresses the hormones which make people fall asleep at night, enabling people to get their day started earlier and avoid depress genic oversleeping.

Increase social interactions 

  • Being around family and friends can boost mood and help motivate to do the things you enjoy.  
  • Go to the movies with your friends and family members or grab a cup of green tea with a co-worker. 
  • Do not be shy, a phone call or email to ask for encouragement can go a long way. 
  • People may laugh more, worry less and gain a positive outlook. 

DARK CHOCOLATE 

  • Chocolate always been a tasty and good way to self-medicate through down times. 
  • Dark chocolate mixed with drink every day for a month showed significantly improved mood due to the presence of high level of polyphenol content which are a type of antioxidant.
  • When people feeling down pick up a bar with the highest cocoa content make people feeling better.

 

What are the main reasons for Joint Pain in winter season?

  • With the onset of the winter season, there are lot of environmental changes occur. Climate become extremely cold and clammy in winters due to which pain in joint becomes a common health issue. It is commonly seen in the elders. This pain is often linked with arthritis.
  • There may be many other possible causes of joint and muscle pain winters that can affect people of different age groups. It may also affect your ability to perform day to day activities properly. To deal with this condition one must know about the exact cause of this joint pain of the winter season. 
  • In many studies it has been showed that of how the weather may affect pain in your knees and other joints. However researches are inadequate to show strong evidence that there’s a link.

Main Causes of Joint Pain in winters

Effect of barometric pressure

  • In winters, weather is cold so changes in the atmospheric pressure occur. In winters barometric pressure usually lowers down. So there’s less pressure in your body from the atmospheric pressure. 
  • These results in swelling of joints, tendons, muscles, or scar tissue swell that leads to pain. That’s mostly occurring when atmospheric changes occur quickly. High humidity in the environment plays a role, too.

Lifestyle Changes

  • Cold weather may also lead to changes in your mood and lifestyle that can cause knee pain.One may feel pain in different parts of your body. But cold weather may cause discomfort mainly in the hips, knees and ankles. This happens mostly when you run regularly.   
  • Doing more exercising in the cold, put more pressure on weight-bearing joints that may cause pain. Also we spend less time outdoors in winters due to cold and that might lead to more stiffness and pain.

Lack of vitamin D

  • Another reason is the lack of vitamin D can increase joint pain. You get vitamin D from the sun. So when you stay inside or on foggy or dark days we will not get vitamin D in appropriate amount. Low levels of vitamin D to leads to increased pain. 

What can we do to reduce cold weather joint pain?

Keeping your body warm can help you to reduce cold weather joint pain, especially when you’re going outsides in winter. Here are some simple ways to stay warm in winters:

  • Diet – Take proper care of yourself by taking nutritious food and maintain healthy weight. Gaining extra weight put pressure on your weight bearing joints so avoid that.
  • Clothing- Wear warm clothes of good stuff in winters. Also wear hats, scarves, and gloves while going outside. Warmers, leggings, and wraps can provide extra warmth to your body.
  • Warm bath – Take warm bath. This moist heat will help to boost circulation and loosen muscles. 
  • Sunlight -Take proper sunlight on sunny days and avoid roaming outside on foggy days. 
  • Exercise – Always do warm up exercises. That will help to provide warm effect to your body. Also exercise makes your bones and the muscles around your knees stronger, taking pressure off the joint. Doing yoga is also beneficial for your joint flexibility. 
  • Sleep – Get enough and good quality of sleep. Too little shut-eye can make your pain worse.
  • Stay positive – Do things that make you happy and shift your attention away from the pain.
  • Elevation of legs helps to reduce the joint tenderness.
  • Hot compresses will help to relaxes the muscles and warm the limb
  • Local massage and steam also helps
  • Take proper supplements for vitamin D.

When to consult with a doctor?

Consult with doctor about medication or other treatment options if condition does not improve by these measures.

If the joint pain increases you must take medical help as there can be several other possible reasons behind this pain. You should not depend upon home remedies for longer time. You should choose medical help immediately if-

  • There is visible asymmetric swelling on the joints.
  • Significant limp while walking
  • Increase in pain inspite of preventive measures mentioned earlier
  • Associated fever or any raised temperature or redness over the joint
  • Restricted range of joint movements

When you notice all these symptoms in your body then you must consult with doctor for treatment of joint pain in winter season.

Ayurvedic Treatment of joint pain in winter season

According to Ayurveda in winters there is aggravation of   Vat Dosha (dry and cold) due to climatic changes and that has a harmful effect on joints. As with increased age, joint pain problems like rheumatoid arthritis, osteoarthritis, gout, etc. become more aggravated during winters and cause a lot of pain in joints.

Panchakarma procedures for joint pain

In Ayurveda panchakarma is the best option for treatment of all kind of ailments. As it pacify the aggravated doshas very quickly and from the root. In Panchakarma lots of therapies are given, Main procedures that are performed for joint pain involves Abhyangam , swedan .

  • Abhyangam (full body massage) – In this procedure full body massage is done with the help of medicated oils. Warm medicated oil massage is helpful in promoting muscle and joint relaxation and prevents joint pain, swelling and stiffness. This can also be done with help of potlis that are made up of medicated leaves.
  • Swedan (steam) – Full body steam is given with the decoction prepared from the medicated herbs. This will help in muscle relaxing, relieve the joint pain, promote blood circulation and provide amazing pain relief.

Medicinal treatment for joint pain

Chandigarh Ayurved and panchakarma Centre provides panchakrma as well as medicinal treatment for joint pain. CAC provides combination of medicines for proper treatment of joint pain. These medicines are made up of pure ayurvedic herbs that treat body pain without causing any side-effects to the body. 

Medicines for Joint Pain include

  • Pain-O-Kill Tablets
  • Pain-O-Kill Syrup
  • Pain-O-Kill Oil
  • Rasayan vati
  • Nerve Plus
  • Nerve Up tablet

For more details you can visit our website 

www.chandigarhayurvedacentre.com

 

What are the uses & Health benefits of spinach (Spinacia oleracea)?

Spinach is also known as super food as it is full with number of nutrients in a low-calorie food. Leafy green vegetables like spinach are very good for your skin, hair, and bone health. They also provide many protein, iron, vitamins, and minerals.

Adding spinach in your diet may benefit eye health, prevent cancer reduce oxidative stress, and maintain blood pressure levels.

Nutrition facts

The nutrition facts for 100 gm of raw spinach are-

  • Calories: 23
  • Water: 91%
  • Protein: 2.8 grams
  • Carbs: 3.7 grams
  • Sugar: 0.3 grams
  • Fiber: 2.3 grams
  • Fat: 0.4 grams

Carbs

  • Most of the carbs in spinach contains fiber, which is very good for your health.
  • Spinach contains sugar in very small quantity, mainly  in the form of glucose and fructose. 

Vitamins and minerals

Spinach is great source of many vitamins and minerals, include 

  • Vitamin A – Spinach contains carotenoids in high quantity, which turn into vitamin A by our body.
  • Vitamin C – This acts as antioxidant agent that is good for your skin health and immune function.
  • Vitamin K1 – This vitamin is necessary for clotting of blood.
  • Vitamin B9/Folic acid – This vitamin is vital for pregnant women and prevents the spinal disorders in child and required for normal cellular function and tissue growth.
  • Calcium – This mineral is essential for bone health and strengthening   your nervous system, cardio-vascular health and muscular system.
  • Iron – Spinach is an excellent source of iron. Iron helps in formation of hemoglobin, that brings oxygen to your body’s tissues.

Spinach also contains many other vitamins and minerals like magnesium, potassium, and vitamins B6, B9and E.

Fiber

  • Spinach contains insoluble fiber in high quantity, which may boost your immunity and health in many ways.
  • It aids digestion and help to pass the food   through your digestive system. This may help to releive constipation.

Plant compounds

Spinach contains many plant compounds. Main compounds are

  • Lutein & Zeaxanthin – These compounds are beneficial for your eye health.
  • Kaempferol – This is antioxidant that reduces the risk of cancer and chronic diseases.
  • Nitrates- Spinach contains high amounts of nitrates, which are good for heart health.
  • Quercetin. This antioxidant may fight against infection and inflammation.  Spinach is one of the great sources of quercetin.

Benefits of spinach (Spinacia oleracea)

As we saw that spinach has great nutritional value that’s why there are many uses of spinacia oleracea. 

Control diabetes

  • Spinach contains alpha-lipoic acid which acts as anti-oxidant agent that is used to lower blood sugar levels, increase insulin sensitivity and prevent oxidative, stress-induced changes in patients with diabetes.
  • Studies also show that it decreases peripheral neuropathy and autonomic neuropathy in diabetics.

Cancer prevention

  • Spinach and other green vegetables contain chlorophyll which is effective at blocking the carcinogenic effects
  • This is effective to preventing the growth of cancer.

Asthma prevention

  • Many studies showed that the risks for developing asthma are reduced among individuals in which intake of certain nutrients is high. Beta-carotene is one among them and spinach is an excellent source of beta-carotene.

Maintain blood pressure

  • Due to high potassium content in spinach, it is recommended in people with high blood pressure.
  • Potassium is   helpful to reduce the effects of sodium in the body. A low potassium intake in diet may become a risk factor for developing high blood pressure as a high sodium intake.

Good for Bone health

  • Low intakes of vitamin K can become a higher risk of bone fracture.
  • Taking vitamin K in required quantity is important for good health, as it improves calcium absorption and may decrease the amount of calcium that leaves the body in urine.

Promotes digestion

Fiber and water content is high in spinach, both of which aids digestion and prevent constipation.

Healthy skin and hair

  • Spinach contains large amount of vitamin A, which also maintain the production of oil in the skin pores and hair follicles that will help to moisturize the skin and hairs.
  • Vitamin A is known as growth promoting vitamin as it is essential for the growth of all bodily tissues, including skin and hair.
  • Spinach and other leafy green vegetables are good source of vitamin C that helps in building and maintenance of collagen which provide structure to skin and hairs.
  • It is one of the main sources of iron. Iron deficiency can leads to hair loss. So adding spinach in your food in adequate quantity can prevent the hair loss.

Spinach in diet

  • Spinach is a versatile vegetable and can be taken raw or cooked. It is available fresh, frozen, or canned. Here are some ways or methods use more spinach into a daily routine:
  • You can add spinach to pastas, soups, and casseroles.
  • Take spinach by adding to a wrap, sandwich, or flatbread.
  • You can make a dip using spinach, such as spinach and artichoke dip.

Risks

  • If someone is taking blood-thinners, like warfarin, it is important that they should be careful while taking food they eat containing vitamin K that plays a role in blood clotting.
  • Taking too much potassium can be harmful for people who are suffering from kidneys diseases. Because If kidneys are unable to remove out the excess potassium from the blood, then it could be fatal. 
  • Spinach also contains both calcium and oxalates in high amount, so people who are at risk of developing kidney stones should be taken carefully or in limit.

 

What is tinea manuum?

  • Tinea manuum is the fungal infection of hands. The word tinnea means ringworm and mannum is for hands, so basically tinea manuum is the ringworm of hands. When this kind of infection occurs on feet then this is known as tinea pedis.
  • In Tinea manuum (ringworm of the hands) red and scaly rash occur which have a raised border. These rashes begin as a pruritic, circular or oval, erythematous patch or plaque with some scaling.
  • Body parts that can get affected  with tinea or ringworm. Those parts include: hands, feet, groin, scalp, beard ,toe nails and finger nails
  • This is a contagious condition. This rash spreads outwards and having a flat center appearance and healthy skin is surrounded by raised border. This further results in the occurrence of ring-shaped rashes sometimes which can combine. Pus-filled bumps may also be noticed sometimes. 

Causes Of tinea manuum

Tinea manuum is caused by a dermatophyte infection that is one kind of fungi. Infection is usually spread through direct contact with the causative organism.

Any individual can be affected by this common condition. There is a greater prevalence in the following individuals:

  • Past dermatophyte infections
  • Those that use public showers
  • Those who sweat excessively
  • Those that frequently engage in gardening and yard work
  • Those who handle or are around animals frequently
  • Those who play sports in which there is close contact with skin

There are number of causes for tinea. 

  • As tinea is contagious condition , so one can easily get it by making contact with the skin of someone with the fungus. 
  • This infection can spread from some animals, including dogs, cats, cows, and hedgehogs. 
  • One can even get tinea from contaminated soil. 
  • Wearing tight cloths or shoes, especially on sweating, can make you more prone to tinea.

Symptoms

Symptoms of tinea manuum that are commonly noticed in patients include

  • The infection normally start small and gradually become larger over time.
  • The infection starts from the palm of the hand and may spread to fingers and the back of hand.
  • The area affected with this infection have itchy, red, and scaly appearance.
  • The infected area may also peel and flake.
  • Tinea manuum usually occur on one hand and both feet. Depending on the type of fungus that is causing the tinea, there may also blister formation that contain a clear liquid.

How is it diagnosed?

This condition is diagnosed by using several different methods. 

  • Mainly involved taking history of patient and doing examination.
  • Examination of scales from the infected area under a microscope is done to diagnose tinea. 
  • This condition is also examined by taking a culture of a sample of the infected skin. 

Treatment of   tinea manuum

  • Tinea mannum is treated by using a number of OTC topical medications. These medications include miconazole (Lotrimin), terbinafine (Lamisil), and others. 
  • When this infection is not get treated by topical medications and in severe cases oral medications are also prescribed.
  • This condition generally gets resolved after 3-4 weeks of treatment. But in people with a weakened immune system or medical conditions such as diabetes, tinea manuum will take longer to resolve.

Other treatment Options

  • Use of Topical keratolytics such as salicylic acid combined with antifungal treatment in those with hyperkeratotic tinea manuum
  • Burow’s wet dressings (1% aluminum acetate or 5% aluminum subacetate) may be applied for 20 minutes 2-3 times a day.

Differential diagnose of Tinea manuum

Hand dermatitis: This condition affects both hands and is more  itchier than Tinea Manuum.

Psoriasis: In this there is occurrence of red patches on skin. These patches are silvery and but do not have an annular (ring-like) appearance.

Exfoliative Keratolysis: This condition mainly affects the palms of your hands and produces blisters that peel.

Preventative measures

As this condition can easily spread so it is very important to follow some recommendations to avoid any kind of infection or to limit the spread:

  • Do not share your cloths, sports equipment, or towels with others.
  • Avoid taking showers at public places like gym, local pool, or other public areas.
  • Keep your body clean. Use soap and shampoo after any sport involving skin-to-skin contact.
  • Always dry yourself completely after bathing. Keep skin clean and dry. 
  • Avoid contact with animals. Take your pet to the vet if you notices any patches of missing hair or a rash. That may be a sign of a tinea infection.
  • Consult with doctor if anyone in your family has fungal infection.

AYURVEDIC TREATMENT OF TINEA MANNUM

Chandigarh Ayurved centre provides effective Ayurvedic treatment of this skin condition. CAC provides a kit named ‘Fungal care kit’. This kit contains medications that are very effective to treat any kind of fungal infection.

Description of medicines

  1. Detox Premium Powder:

Detox premium powder is a very effective ayurvedic medicine to cure blemishes as it purifies the whole body by removing excess toxins from the body. The powder is composed of shukta pishti, giloy satv, gandhak rasayan, moti pishti, akik pishti, shankh bhasma, etc. The ingredient reduces all the signs and symptoms associated with the blemishes.

  1. Twak Churana:

This herbal powder is prepared from two herbs Manjistha (Rubia cordifolia) & Chopchini (Smilax malabarica) that in combination reduces uneven pigmentation. Manjishtha mainly helps in deep detoxification and blood purification. It can also be used for hand lotion to treat dry, cracked hands, or feet. This herbal powder is good for dry skin, rashes, acne. This powder is used in infectious conditions like, eczema, pimples, and chronic skin disorders.

  1. Twak Tailam:

Twak tailam is very effective for the skin as it deeply nourishes the tissues and improves the skin luster. The tailam is composed of yashtimadhu (Glycyrrhiza glabra), manjistha (Rubia cordifolia), etc. The tailam supports skin health, helps in reducing uneven pigments, improves complexion, and helps in deep detoxification and blood purification without any side effects.

  1. Skin care tablet:

Skin care tablet is a pure ayurvedic formulation. It help to maintain the texture of your skin depending on the type of skin you have. Skin care is a blood purifying tablet. It cools and detoxifies the blood, increase blood circulation of the skin. 

  1. Itch Care Tablet:

Itching is related to various skin problems like dermatitis, fungal infection or irritates such as nickel in jewelry, infected cut. Chronic skin condition like psoriasis, acne and due to internal conditions like blood, lungs and liver. 

  1. Handmade Neem Soap:

Neem leaves are rich in Vitamin-E, Fatty acids & emollients. It is such a wonderful herb that is easily available and shows Anti-bacterial, Anti-inflammatory, Antioxidant, Anti-microbial, Antifungal, Antiseptic properties. Neem cleanses the pores and protects the skin from various infections, Psoriasis, Eczema etc.

 

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