Medicinal attributes of Cinnamon

Stick to the cinnamon stick for its unique medicinal attributes and potential health benefits.

It’s quite surprising that the spices which have been sitting quietly in our kitchen cabinets and getting added in our traditional recipes for years can actually be loaded with such amazing health benefits. Cinnamon is one such wonderful spice which possesses the ability to not only make our dishes tastier and more fragrant but also to maintain good health.

The unique medicinal attributes of cinnamon is the result of essential oils present in its bark. The active components, cinnamaldehyde and cinnamyl alcohol show anti clotting, anti microbial and antioxidant properties which makes cinnamon a useful spice to fight excessive bleeding, infections and even certain cognitive diseases.

• One of the most interesting benefits is cinnamon’s effect on our blood sugar levels. Adding whole or ground cinnamon to carb rich foods help to slow down the release of sugar into the blood stream. Studies show that cinnamon impacts the cell’s response to insulin and improves their glucose utilization and thus lowering the blood sugar levels. This is of particular importance to people having diabetes type 2 and obesity. They are advised to take half a teaspoon of cinnamon daily under medical guidance.

• Being a free radical scavenger, cinnamon helps to reduce the bad LDL cholesterol and fight proliferation of carcinogenic cells.

• Cinnamon is recommended for alleviating arthritis pain, migraines and even menstrual cramping.

• Add a pinch of cinnamon in tea, or coffee to enhance brain activity, and strengthen immunity.

• Considered to be a ‘warming spice’, cinnamon is known to provide relief from colds, throat infection, flu like symptoms and digestive troubles.

• Ayurveda recommends regulated cinnamon intake to combat fatigue, and to improve metabolism, moods and blood circulation.

• Nutritionally, cinnamon is a good source of fibre, calcium and manganese.

Although cinnamon does not show any side effects, heavy dosing may cause mouth sores, liver problems or undesirable drug interactions. Enjoy a pinch of cinnamon powder on toasts and cereals or simmer sticks in broths and curries to unleash its aroma and healing benefits.

                                              A glowing skin and a lustrous hair are valuable assets which define our personality and can get easily transformed into a fashion statement. Dry and itchy skin or a dull and limp hair on the other hand, may become quite unpleasant and distressing. The much revered cosmetics and over the counter beauty products usually come with exorbitant price tags and often fail to bring us closer to the skin and hair we crave for.

Listed down are few time tested natural remedies which are sure to work wonders whilst being easy on your wallet.

Skin Dryness

As per Ayurveda, dryness of skin is basically a manifestation of Vaata dosha which gets aggravated due to exposure to extreme climates, wrong eating habits and mental stress.

• Prepare a facemask by mixing egg yolk, rosewater, honey and almond oil.  Apply this mixture on the face, neck and hands and wash it away after 15-20 minutes to restore a soft supple skin.
• Rehydrate the scaly skin by using an aloe vera based moisturizer daily, preferably after splashing coldwater on the face. Avoid using hot water for cleansing as it tends to increase dryness.
•  Pamper the dry skin by massaging with any herbal oil containing essential oils (lavender, sandalwood or avocado oil) before a bath and at bedtime.
• Yet another paste comprising of bananas, papaya, honey, limejuice and milk powder can be applied on the face and later rinsed off after 10-15minutes to fight skin dryness.
• Eating a well balanced diet with increased indulgence in whole grains, fresh fruits, green vegetables and healthy fats (almonds, flaxseeds, etc) can have a profound effect on the way our skin feels and looks. Restrict alcohol, caffeine and spicy foods and drink at least 8-10 glasses of water per day. Drinking vegetable juices prepared from carrots, tomatoes and beetroot also help.
• Exercise regularly to improve blood circulation and flow of nutrients.

Dry Hair

While genetics and environmental conditions may determine the colour, texture and length of our hair; a good diet and natural hair care solutions can surely prevent most of the hair problems like dry scalp, dull hair or premature greying. Bring back the hair’s lost shine and strength by following these home remedies.

• Massage the scalp with a warm mixture prepared from coconut oil, castor oil and lime juice. Leave it for an hour and then rinse off using a mild shampoo.
• A natural and herbal shampoo can be prepared at home by mixing together soaked ritha, shikakai pods and dried amla. This helps to retain the moisture in the hair cuticles and also impart a healthy shine.
• Honey, eggs, beer and vinegar are considered to be effective natural hair conditioners which add a healthy sheen and volume to the hair.
• The foundation of gorgeous locks often lay on what we choose to put on our plates. The vital hair nutrients include protein, calcium and iron which must be provided through natural sources or dietary supplements. Consuming vegetable juices such as spinach and tomato juice or wheat grass juice and snacking on dates and figs help to stimulate hair growth and reduce dryness.
• Furthermore, avoid harsh shampoos, hair gels, synthetic hair colours and hair dryers.

Incorporate these simple remedies in your beauty care routine, reduce the exposure to extreme environmental conditions and eat well to keep skin and hair woes at bay.

As the weaning stage starts winding up and the child gets increasingly inclined towards solid foods, it is the time to take the diet from breast milk or formula feed to what the family eats. After the first birthday, it becomes imperative that the toddler be offered a variety of wholesome foods from different food groups.

A right mix of carbohydrates, eggs and lentils, vegetables, fruits and milk products is what is needed to support the child’s growth and development. However, this is also the age when the child’s desire to be independent and in control shoots up and mealtimes start becoming a challenge. The concerns about your toddler’s feeding pattern, choices and frequency are well justified.

While planning a toddler’s diet, it helps to know that the child is not growing as fast as they were in the first year and hence their energy needs, appetites and the quantity of food eaten are going to be lesser. So, if your toddler is healthy (not catching infections too often), active and completing milestones normally, then perhaps he is eating enough and you need not worry.

An average toddler needs around 1200-1300 calories per day (smaller kids may need a bit less while the bigger ones a little more).These many calories can be achieved by having around 5-6 servings of grains (breads, cereal, roti), 3 servings of vegetables, 2 servings of fruits, 2 from milk and milk products and perhaps another 2 from pulses or meats. The point to be remembered here is that the serving sizes are much smaller for young toddlers and can in fact be considered as one fourth of an adult serving.

A common reason for toddlers not eating much is that they are drinking too much of milk or fruit juices. If the toddler is having 4 cups of milk and 3 cups of fruit juice every day, then this only amounts to 1350 calories and no wonder then that he is not hungry for anything else and is termed a picky eater.

Avoid providing more than 350-400 cal from milk and not more than 60-70 cal from juices, so that you would have a balance of 700-900 cal for the day, which can be easily divided in three meals and two snacks. Bread slices with cheese, orange juice, moong dal khichdi with vegetables, banana, eggs, milk, dals, yoghurt etc are a few healthy meal options.

Simply keep offering a variety or new foods in small quantity, keep a watch on his milestones and activity levels and encourage regular physical activity. Do not worry when the child doesn’t finish everything on his plate, eats only a few favourite foods in a day or refuses to eat the elaborate meal prepared by you.

The only time when you start worrying is when the toddler is not gaining enough weight or is not very active.

Whether you are looking for a sweet treat with natural goodness or a nutritionally packed snack to fight fatigue; dates easily qualify as a perfect choice for most health enthusiasts. High in carbohydrates and fiber and rich in exotic taste and health benefitting minerals, dates offer a healthy addition to any diet.

Dates are believed to have originated from Middle Eastern and South Asian countries, especially the lands around Persian Gulf and river Nile. Dates are nowadays extensively grown in warm climates across Africa, Europe and Asia. The date fruit belongs to the ‘drupe’ category having a fleshy outer layer and an inner hardened pit with a seed. Date variants are available either as soft (Medjool, Khadrawy), semi dry (such as Deglet Noor) or dry form( like Thoory variant). The popular and revered cultivars include Medjool, Khadrawy, Amer Haji, Khalasah, Kenta, and Khajoor.

Nutritional value of Dates

Besides being cholesterol free and loaded with dietary fiber, dates also enjoy an impressive list of vitamins, minerals and antioxidants. These energy dense delicious fruits are rich in potassium (needed to counter hypertension), calcium (bone and dental health), selenium( immunity boosters), magnesium and copper. Dates contain powerful antioxidants (chiefly carotenoids), the entire range of B complex vitamins (primarily B6, niacin and folic acid) and amino acids. 100gms of fresh dates provide approx 400 kcal, so one must be careful about nibbling too many dates, especially if you are watching your weight.

Health Benefits
• Being fairly dense in calories, simple sugars (glucose and fructose) and iron, dates are recommended for pregnant women, nursing mothers and growing children. The energy is released instantly and the body feels revitalized; precisely the reasons for which dates are preferred to break day long fasts during Ramadan.
• The tannins present in dates exhibit anti inflammatory and disease fighting qualities.
• Dates contain considerable amount of vitamin A (approx 150IU per 100gms) and thus good for vision and healthy skin.
• Consuming soaked dates with warm milk work as natural laxatives and helps to cut down on ‘bad’ cholesterol absorption in the body. They also help in improving digestion and reducing intestinal and liver problems.
• Dates are considered beneficial for weight gain, regularizing menstrual woes, building stamina and reducing alcohol intoxication.
• Eating dates leave an alkaline residue in the gut and aid in countering acidity.
• Apply a dates, cream and wheat germ oil based face mask to keep aging spots and skin dryness at bay. Blend together dates, honey, cucumber juice and oat flakes; apply as face pack to enjoy blemish free and nourished skin.

Soft dates can be eaten just like that as snack or stuffed with nuts, cheese, cream or spices. Fresh and dried dates are enjoyed sprinkled over cereals, porridges, salads and milk shakes. Chopped dates find place in many regional sweet and savory delicacies, ranging from date cakes, cookies, puddings and breads to date juice, date sugar, chutneys and traditional Jallab teas.

RECIPE

Date Pancakes

Dates- ½ cup
Flour- ¾ cup
Buttermilk- 1 cup
Salt- ½ tsp
Butter-1 tbsp melted
Method
• Microwave chopped dates with little water for 30 seconds.
• Stir in flour, buttermilk and salt and bring to pouring consistency.
• Add spoonfuls of batter on heated skillet, cook on medium heat till both sides are done.
• Relish with honey, syrup or fresh fruits.

                                                                          By Panchali Moitra; as published in B Positive

Different colors, sizes and forms of chillies (or chilli peppers) find an unbeatable presence in varied cuisines across the continents. Usually admired as a culinary gem, chillies are also abound with incredible therapeutic properties and well documented health benefits. Whether it is the green chilli, dried red chillies, paprika, jalapeno or cayenne pepper, they all exhibit positive impact on many body processes and aid in disease prevention.  The integral component called ‘capsaicin’ is responsible for the characteristic hotness and also its multitude benefits.

• Green chillies – Green chillies are mainstay in our curries, chutneys and vegetable dishes. The fresh ones are rich in Vitamin C (almost five times more vit C than in an Orange), B and E and also in iron and potassium. The capsaicin helps in release of endorphins ( mood boosters),  improves blood circulation ( by thinning clots) and clear blocked nasal passages. Besides being low in calories and sodium, green chillies also contain good amounts of folic acid and omega 6 fatty acids which work to reduce the risk to heart diseases.  Eating chillies is linked with better insulin regulation and diabetes management.
• Bell Peppers- The red, yellow and green bell peppers or capsicums render more than a colorful and tantalizing touch to salads and stir frys. They are rich in phyto chemicals (the strong antioxidant activity helps to fight cancers), fiber (good for digestive health) and vitamin A and E (prevent vision and heart problems). Bell peppers are also good sources of Vitamin C and B6 which help to improve metabolism and immunity. 
• Jalapeno- Pickled jalapenos show better levels of capsaicin (and thus better free radical scavenging attributes) than fresh jalapenos and green peppers or capsicum. A common feature in Mexican dishes like tacos and nachos, these small but mighty jalapeno chillies add ample vitamin C, K and potassium to the meal. The piquancy added makes the dish spicier and brings satiety faster thus helping in weight loss.
• Cayenne- Cayenne pepper diet is quite popular amongst dieters for eliminating toxins, charging up the hormone levels and perking up the energy levels. The hot and zesty cayenne pepper is being studied for its potent calorie burning, inflammation fighting, heat generating and arthritic pain relieving activity.

A word of caution- For people with sensitive stomachs, IBS or bleeding ulcers, eating too much of chillies or spicy foods may cause stomach discomforts.

                                                                                            By- Dr. Panchali Moitra

Cereals, pulses, nuts or seeds- You must have come across these terms while reading diet charts, listening to health shows or browsing through nutrition based websites. While we may be aware that each of these food groups encompass an integral part of any healthy diet regime; the process of understanding the nutritional disparity between them and being able to choose the correct combination of each in our daily diet may become a baffling experience.  Let’s find out the key facts about each of these common foods and grasp their role in providing optimum nutrition.

Cereal Nutrition-

An essential part of our daily diet, cereals include rice, wheat, oats, barley, millets, sorghum or jowar, nachni or ragi, maize and breakfast cereals.  Cereals provide our body with the energy to perform our daily activities and if chosen wisely, can arm us with adequate dietary fibre, B complex vitamins, essential fatty acids and minerals such as iron and calcium. They are best consumed in whole form as the process of refining removes the fibrous bran and the nutritious germ away and what is left behind is only the nutrient stripped simple carbohydrates.

Studies show that refining cereals may lead to a nutrient loss of up to 60% of fibre and folate; 90% of the minerals like selenium and almost a total loss of B vitamins and poly phenols. Overindulgence in these nutritionally void refined or polished cereals, such as the refined flour or maida based products (white breads, maida noodles, buns, cakes, cookies, etc) and sugary cereals is best restricted as they may lead to obesity and nutritional deficiencies.

• The preferred cereals to be included in our diet are whole grains such as whole wheat, jowar, bajra, brown rice and oats. They are rich in complex carbohydrates which break down into glucose molecules and provide energy and bulk to our diet.
• The protein (called gluten) present in cereals like wheat, oats and barley may not be tolerated by gluten sensitive or wheat intolerant individuals. Such individuals may avoid gluten containing cereals but must ensure to replace the missed nutrients by adding gluten free cereal alternatives such as rice, jowar, rice vermicelli, sabudaana or sago, millets and maize.
• Cereals are usually low in vitamin A and vitamin C content. Sprouting of the cereals help to improve the nutritional content of cereals many fold.
• In order to meet the recommended daily intake of nutrients, it is advised to ensure that 50-55% of the total calorie intake is derived from cereal based complex carbohydrates. Weight loss seekers may however choose to reduce the intake to around 40-45% under guided supervision.

Pulses Nutrition

There are instances when the word ‘legume’ is used interchangeably with ‘beans’ or ‘pulses’. The fact is that a legume is a broader term which includes all beans, peas, lentils, pulses and even peanuts (Yes, peanuts or groundnuts are not nuts but in fact belong to the legume family). The legumes represent the greatest source of plant protein and are also packed with complex carbohydrates, B vitamins, zinc, potassium, calcium, iron, and phyto chemicals. Nutritionally, the amount of protein present in half a cup of kidney beans (Rajmah) is similar to that present in approx 25 gms of meat and that too without any saturated fats and cholesterol. Often referred to as a vegetarian’s meat; beans and pulses are naturally low in sodium content, so are an excellent source of protein for people with history of hypertension and heart ailments.

• Beans- Despite differences in shapes, sizes, colours, textures and flavours, beans are surprisingly similar in nutrient composition. Adding beans to our diet is a good way to reach our recommended intake of proteins and calcium. Beans include broad beans, kidney beans (rajmah), lobia, kabuli chana, green or black chanas, soybean and green moong. They must be soaked overnight and then cooked thoroughly with a pinch of asafoetida, fennel and cumin powder to reduce the effect of flatulence inducing oligosaccharides in beans.
• Pulses and lentils- They include dals like masoor, urad, chana, arhar or tuar and are rich sources of proteins. Unlike beans, the lentils do not need overnight-soaking before cooking. Being rich in fibre, they enjoy a low glycemic index (the rate at which a food raises your blood sugar), and provide sustained energy while slowly being released into the blood stream. A one-half cup serving of most pulses contain 15 to 20 grams of carbohydrate and up to an incredible 8 grams of fibre.

Although, the protein content in pulses are higher than those in cereals (almost 2-3 times more than in rice and wheat), they lack an amino acid called methionine. Cereals have methionine in abundance and lack lysine which is in turn present in pulses. Thus in Indian cuisine, we consume cereals with pulses, for instance rice with dals or idli with sambhar.

Nuts and Seeds Nutrition

Nuts and seeds are often referred to as storehouses of vital nutrients as they are dense sources of protein, vitamins, fibre and minerals. They are rich in iron, magnesium and zinc which act as warriors against fatigue and stress; fibre and fatty acids that lower cholesterol; lecithin which is good for reproductive and endocrine health and potassium, which works with other minerals to regulate heart rate and blood pressure.

• Nuts- Nuts include almonds, walnuts, pistachios, cashew nuts etc. Studies on people who eat nuts as part of a heart-healthy diet have found that nuts lower the LDL, low-density lipoprotein or “bad,” cholesterol level in the blood. Total fat content for the nuts like almonds are over 50%, but most of it is monounsaturated fat – the type of fat that our body needs to protect levels of HDL – the ‘good’ cholesterol. There is no doubt that the nuts are higher in fat content than other plant foods but most of these are unsaturated and are therefore preferred over saturated fat rich animal proteins and processed snacks. Even though most of this fat is healthy fat, it’s still a lot of calories. That’s why you should eat nuts in moderation and only as a part of an otherwise healthy and balanced low fat diet.
• Seeds –They include pumpkin seeds, sesame seeds, flaxseeds, sunflower seeds, etc and are valuable for their rich vitamin A and E, mineral (copper, zinc, manganese, calcium, magnesium), poly phenols and fatty acid content.  The tiny sesame seeds contain almost ten times the calcium of an equal weight of milk. The recommended intake is 1-2 tbsp per day.

The Perfect Balance

The perfect recipe to good health is a well balanced eating pattern with a variety of foods included from different food groups. While the eating plan may differ based on the age, calorie needs and medical condition, the perfect healthy diet for an adult with moderate activity levels must typically include 5-7 servings of carbohydrate rich cereals followed by 3-5 servings of fruits and vegetables and 2-3 serving each of legumes and milk products. A restricted intake of fats, oils, sodium and sugar and an emphasis on drinking at least 8-10 glasses of water also helps. Include regular exercises to this plan and you surely have a winning formula for a happy, healthy life.

Rehydrate your system, improve your work performance and stay fit and alert through the long summer days by following these simple diet tips-

• Maintain an optimum fluid intake to avoid dehydration and to compensate for water lost during perspiration. Drink 10-12 glasses of plain water. Other preferred drinks are coconut water, fruit juices, buttermilk, lime juice, carrot and beetroot juice, jaljeera or soda water with salt. Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar.

• Top recommended foods for summers would be watermelon, cucumber and mint among vegetables and oranges, pineapple and sweet lime among fruits. Being low in sodium and calories, high in potassium , vitamin C and carotenoids, these fresh and seasonal foods easily qualify as excellent thirst quenchers and coolants.
• An ideal summer meal should be refreshing, non-fatty, lightly spiced and yet nutritious.
• Brown rice, raw salads, mung sprouts or alfalfa sprouts tossed in vinaigrette or a light curd dressing, solkadi, avial, watery dals, herbal and green teas promote easier digestion and are recommended.

• Restrict eggs, red meats, fried foods, excess coffee, alcohol, whole milk and cigarettes to avoid feeling sluggish and lethargic as the days get hotter.
• Certain warming ingredients like cinnamon, garlic, pepper, chillies, dried fruits, ghee should be used sparingly whilst ‘cool’ ingredients such as kokum, yoghurt, raw small mangoes, peppermint oil are preferred.
• Add raw onion to your salads or chutneys as they have a cooling effect and can help you prevent heat stroke.

 Use your imagination and plan ahead to find innovative ways to keep your summer cooking simple and cool!

                                                                                                         Panchali Moitra

Heart is perhaps one of the most tireless organs of our body, constantly ticking and pumping the lifeline blood through our systems. This vital organ needs to be pampered and nurtured, so that it continues to throb effortlessly and effectively. What our hearts crave for is a heart smart diet and sincere adherence to heart protective lifestyle practices.

Get acquainted with the ‘must know” facts about heart friendly foods and improve your triglycerides and cholesterol numbers. Experiment and innovate with these foods and create an appetizing, heart healthy recipe of your own. A heart smart diet would essentially encompass the three basic principles-

• Increased intake of omega3 fatty acids,
• Cutting down on saturated and trans fats and a total or partial replacement with mono unsaturated fat sources  and,
• Lowered use of sodium (or salt) and refined sugar in preparations.

In addition, filling up on fresh fruits, vegetables and fiber rich whole grains is also foremost. A few heart friendly foods which help to keep our heart fit are-

• Oats, containing beta glucans, a soluble fiber, known to lower bad cholesterol(LDL). The soluble fibre is also important to maintain a good digestive health. Enjoy oats with skimmed milk and fresh fruits as accompaniments.
• Soybean and its products like tofu, soya nuggets, tempeh and soy milk provide a heart healthy protein alternative to red meats and shell fish. Soy milk contain a protein which is studied to reduce hypertension and prevent heart attacks.
• MUFA rich oils extracted from olives, groundnuts, canola, flax and sesame seeds. They help to lower LDL cholesterol and triglyceride levels.
• Fish like sardines, tuna, surmai, mackerel, which are rich in omega 3 fatty acids which play a key role in reducing the risk to heart ailments. Eat these fish containing healthy fats to break down fibrin (clot forming compound in the blood). Try grilled or steamed fish preparations as heart healthy recipe options.
• Vitamin E rich dried fruits and nuts like almonds, walnuts help to keep cholesterol levels under check.
• Berries such as strawberries, blueberries, raspberries which are rich in anti-oxidants. The fibre, polyphenols and an array of vitamins present in the berries make them an ideal heart healthy food.
• Raw onion and garlic , rich in compounds which prevent platelet aggregation and thus lower risk to progressive clogging of arteries
• Red wine which improves the good cholesterol (HDL) and prevents LDL oxidation. Drinking a glass of two of red wine twice a week is considered to be good for the heart. They contain a compound called resveratol which fight the free radical damage.

Our lifestyle choices and the foods that we choose to put on our plates can have a crucial impact on our overall health, including the health of our eyes. While a diet high in saturated fat and sugar may increase the risk to many eye disease; including healthy foods such as whole grains, dark greens and brightly coloured fruits and vegetables help in promoting good eyesight and preventing age related eye damage.                         Top 5 foods

1)    Dark green leafy vegetables- Lutein, found in dark green leafy vegetables such as spinach and broccoli, is one of the best known eye-protecting antioxidants.

2)    Carrots, pumpkins and berries- The brightly coloured, especially red and yellow fruits and vegetable are rich in beta carotenoids (vitamin A), antioxidants and Vitamin C, which are essential for good eye health. It is recommended that people choose a variety of fruits and vegetables in their daily diet to take advantage of the myriad nutrients that each has to offer. The best vegetables for eyes would be carrots, methi (fenugreek leaves), spinach, sweet potatoes, lettuce leaves and fruits like mangoes, papaya, cherries, peach, watermelon.

3)    Fish- The omega-3 essential fatty acids found in fish and other sea food may improve vision by neutralizing free radicals, preventing the formation of new blood vessels and reducing eye inflammation. Studies have shown that people who consumed not only more omega-3 fatty acids, but also fewer omega-6 fatty acids, (found in vegetable oils and processed foods), enjoyed the most benefits. Amongst meats, avoiding red meats would be a good idea as the presence of high saturated fat content may increase the risk to macular degeneration.

4)    Nuts and Alsi seeds- Consuming moderate amounts of nuts ( almonds, walnuts) and seeds( pumpkin seeds, alsi or flax seeds) is beneficial.

5)    Low fat milk- Taking liberal quantities of natural foods rich in Vitamin A and B2, such as whole milk, curds, and beans is suggested.

Besides adopting a healthy diet, we can improve our vision by avoiding intense ultraviolet (UV) light, quitting smoking, and getting regular checkups (that may help in early detection of chronic diseases contributing to eye problems). Exposure to early morning sunlight and regular splashing of eyes with cold water aids in relaxing strained muscles of the eyes. Supplements containing essential fatty acids, vitamin A and E can also help to maintain good vision.

                                                                                         Published in B Positive magazine

                                   Arthritis is a rheumatic disease that can be really difficult to live with, as the pain is so unbearable, it practically immobilizes the person. Emotional stress, poor digestion, hormonal imbalance and aging accelerate changes in the joints, giving rise to an increase in pain and stiffness.

                  A holistic healing practice, the acupressure has been practiced since centuries as a potent arthritic pain management tool. Acupressure refers to the science of applying pressure to certain nerves or pressure points in the body to release toxins and eventually relieve pain. Unlike a similar field, acupuncture, where needles are pierced at sites, the acupressure technique is quite easy to learn and can even be practiced at home with little experience. Stimulation of specific acupressure sites across the body improves the blood circulation, soothes the arthritis related pain and also lessens the general discomfort associated with the arthritic pain.

Acupressure points for knee arthritis pain-

• Let the patient sit on a chair and bend the legs at 90 degrees. Measure two inches above the knee cap, towards the outside of the leg and press it fairly hard in rotational motion.

• Used for knee injuries and pains, this point is placed on the inner side of the folded knee, just at the end of the inner crease of the knee. • Another useful site is located at the back portion of the knee, exactly at the midpoint of the crease.

Acupressure points for wrist-hand arthritis pains-

• Located midway between the bones of thumb and index finger, this point can be felt by closing the thumb and forefinger together. Notice the little mound that builds up at the back of the hand. The peak of this mound is the point to be pressed by the thumb of the other hand.

• The second important point for joint pains is situated two finger breadths above the wrist bone fold. Located towards the thumb side of the wrist, this pressure point must be pressed strongly with thumbs or knuckles of the other hand.

Acupressure points for ankle-foot arthritis pain

• Locate the site by placing the thumb of the hand on the centre of the ankle crease, as one flexes the ankle.

• The next point which must be stimulated to relieve ankle pain is a tender point and must be pressed with care. This is located directly in front of the lowest level of the middle ankle bone(the round bone which protrudes from the ankle on the inner side)

• The depression formed at the back of the medial malleolus or the protruding round ankle bone is yet another site.

- Pressure sites and massage techniques must be initially applied by a qualified and experienced healer and can later be learnt and practised at home by the arthritis patients. Additionally, paying attention to one’s diet and exercise regime is a must. Increase intake of fresh fruits, whole grains, green vegetables, and fish; nuts like almonds and seeds like flax seeds or alsi to suppress arthritic pain symptoms.

Arthritis may limit some of your activities; however it need not overpower your life. Think positive, accept the condition and learn to manage your pain instead of feeling depressed and helpless. It sure will help you lessen its impact on your life.