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.

Anxiety is a very common emotion experienced by most of us in response to being confronted with an unpleasant and potentially harmful trigger, typically characterized by feelings of fear, anger, sadness, and panic. Anxiety is in fact, a protective mechanism designed to prevent ourselves from engaging in potentially harmful behaviors and to cope with a stressful and tense situation. But when anxiety becomes an excessive and irrational dread of everyday situations with feelings of worry and tension without much provocation, it becomes a disabling disorder and needs medical attention. Anxiety attacks usually come without any prior warning, and although the fear is generally exaggerated and without reason, the perceived danger is very real.

Panic attacks, phobias, post-traumatic stress disorder, and obsessive-compulsive disorders are different categories of psychiatric conditions that involve excessive anxiety. Many of these disorders can start at any age, and there is not any one factor contributing to it.

Common physical symptoms of anxiety include sweaty palms, dizziness, and diarrhea or intestinal/digestive discomfort, a feeling of general fatigue, insomnia, and restlessness. One may also experience a speeding heartbeat, tightness in the chest, rapid breathing, or tingling in the hands and feet.

CAUSES

Anxiety is caused due to certain physical malfunction in brain chemistry, where the brain sends and receives false emergency signals.  Adrenalin and noradrenalin are then released, causing the same physiological changes in the body as would be experienced in a true ‘danger’ situation, e.g. being chased by the tiger scenario. Some of the anxiety you experience may actually be due to particular stimulants you are consuming (excess of caffeine, nicotine or colas) or imbalances in particular vitamins and minerals. Consumptions of refined sugars and starches (leading to blood glucose level fluctuations), diets deficient in protein or fat, and hyper active thyroid or adrenal glands may also contribute to the occurrence of anxiety feelings.

Nutritional intervention

Nutrition plays a pivotal role in controlling anxiety. Certain nutritional factors are known to have a sedative action upon the nervous system and their deficiency may eventually result in anxiety. Conversely, an excess of certain minerals, which speed up the nervous system can also produce anxiety feelings. Although food can not cure anxiety, considering certain dietary modifications has been shown to reduce the occurrence and alleviate the symptoms.

• Increasing intake of complex carbohydrates is thought to increase the amount of serotonin in your brain, which has a calming effect. Complex carbs, such as whole grains, fruits and vegetables take longer to digest than sugary simple carbs like white bread, so you stay fuller longer and your blood sugar is likely to stay steady, eliminating stress and anxiety. Excess intake of sugar can however worsen the anxiety, irritability, and nervous tension.
• Eat frequent small meals during the day as keeping long gaps between meals or skipping meals can result in low blood sugar, which can cause anxiety.
• Calcium, magnesium, zinc, inositol, choline, and the amino acids tryptophan and taurine are among the “sedative” nutrients, hence maintaining adequate intake of these nutrients through milk, green leafy vegetables, eggs, sesame seeds, nuts, whole grains and soybean may prevent anxiety.
• Stay well-hydrated by drinking at least 8-10 glasses of water everyday. Even mild dehydration can affect your mood, increasing anxiety.
• Limit or avoid alcohol. The immediate effect of alcohol may be calming for most people. But as alcohol is metabolized by your body, it can cause anxiety-like symptoms.
• Excess of coffee, tea, cigarettes, coke stimulate an adrenal response in your body provoking anxiety and also depleting the body of necessary vitamins and minerals that help balance our mood and nervous system. Instead try chamomile and green tea to sooth your senses.
• Taking B complex supplements are helpful in bringing relaxation or energy to individuals who are stressed or fatigued
• Be physically active. Besides keeping your weight at bay, regular exercise releases endorphins that put you at ease and give you an all around sense of well being.
• Include essential fatty acids in your diet through nuts, fish and fish oil supplements as they have been shown to greatly affect mood.
• Relieve your anxiety or stress by laughing, meditating, yoga and any activity, which relaxes you. This increases the endorphin levels to your brain and decreases the amount of stress hormones circulating.

With proper care which includes exercise, healthy diet, and proper nutritional supplementation you will have a great defense in battling anxiety by easing symptoms and learning coping skills. Go and take back your life!

When hundreds of people die in a terrorist attack or when thousands meet their end in natural disasters like cyclone, flood or earthquake, they are rightly considered as global tragedies with manifold implications. However, when the same numbers of people die each day of unnecessary and preventable diseases such as diabetes and heart ailments, we don’t seem to care enough.

The World Health Organization (WHO) report 2009 has labeled India as the diabetes capital of the world. Statistics point at an alarmingly high prevalence of obesity, hypertension and diabetes among our urban population. But are we perturbed enough to take action? 

Most of these lifestyle diseases are preventable and to a certain extent, self inflicted. Metabolic disorders like diabetes or kidney failure don’t come up overnight but are in fact a result of years of abuse of our own body through the lifestyle choices which we make every day. Increased work pressure, wrong eating habits and sedentary lifestyles being the biggest culprits. Add to the list, lack of sleep, stress and increased indulgence in stimulants like alcohol and tobacco and this lethal cocktail leads to a range of disorders and diseases. While the body can initially handle the assault, with time this may lead to chronic sleep deprivation, obesity and an increased risk to diabetes, cancer and hypertension.

The modern medicine has a lot to offer in its treatment and management of acute illness, accidents and communicable diseases, but yoga and its holistic approach towards an individual qualify as the key players in preventive, curative and rehabilitative healthcare. The practices and philosophy of yoga arm the modern man with many stress management and coping skills which effectively tackles most urban illnesses.

Whether you are looking for physical strength and vigour, mental relaxation, emotional well being or spiritual enlightenment, yoga seems to have solutions for all. The practice of specific yogic asanas, mudras and bandhas help to improve the functions of cardio vascular, nervous and endocrine systems; the principles of Yama and Niyama aid to build ethical behaviour and those of Shatkarmas facilitate detoxification or removal of disease causing toxins from the body.

Yoga also teaches one about Yogic aahaar i.e. the approach to food, the types of food as well as the importance of timings and moderation in diet. The practice of controlled breathing or Pranayamas ensure that each and every cell of the body gets optimally oxygenated; a pre requisite to better energy level, enhanced immunity and improved metabolism.  The Yogic Sayyamas, Pratyahaar and meditative practices of ‘Dharana’, ‘Dhyaan’ and ‘Samadhi’ have the potential to not only induce relaxation but also to develop the unique strategy of introspection, contemplation and integrity in the man. And if that is not enough, yoga philosophies and ideologies also train the modern man  about the much needed skills to handle tension, negative feelings and anxiety through ‘Pratipaksh Bhavana’, ‘Samaatvam’ and ‘Vairagya’.

Most of us lead a busy life amidst deadlines, time constraints and innumerable liabilities, so the versatility, ease of learning and numerous health benefits associated with yoga makes it an ideal choice for each of us. The multi disciplinary approach of yoga towards prevention and treatment of any disease comes as a boon for urban living.

Being a student of Yoga Bharti at Bhavans Campus during my Yoga Shastri Course, I have had the good fortune of experiencing the myriad aspects of yoga. The article is a sincere effort to reach out to fellow urbanites about the tremendous potential of the ancient wisdom of yoga in combating today’s problems and diseases. The yoga practice and philosophy was perhaps never as relevant as they are today.

Experience it to appreciate it!

Read the article written by Panchali, as published in magazine Stayfit.

Since centuries, chocolates have been admired and enjoyed by one and all because of its unique taste. While chocolates have regularly been eaten for pleasure, recent researches have shown that the high amounts of antioxidants contained in the cocoa seeds, in particular flavonoids and other kinds of polyphenols, might also have quite a few beneficial effects on our health.

Chocolate is basically a plant based food, derived from the seeds of Theobroma cocoa tree. These seeds, also known as cocoa beans are in fact storehouse of powerful antioxidants and are shown to prevent fat like substances in the blood stream from oxidizing and clogging the arteries. However, it is the dark chocolates (high in cocoa content), which accounts for most of the health benefits over the milk chocolates or the chocolate syrups. This is primarily because the proteins in the milk bind with the anti oxidants and reduce its absorption and hence the potential protective health benefits are lost.

According to research,

• Cocoa flavonoids (catechins, epicatechins, and procyandins) found in dark chocolates have a range of beneficial effects on the circulatory system of the body. The antioxidants present in these help in boosting the elasticity of blood cells, thereby cutting down the risk of high blood pressure, blood clots, strokes and heart disease.
• Although, the fat present in chocolates is predominantly saturated, the main saturated fat in chocolates is stearic acid, which has not been directly linked with raised blood cholesterol levels. Additionally, the cocoa butter in chocolate has oleic acid, a mono unsaturated fat with heart friendly attributes of improving the HDL levels in the blood.
• Chocolates also have phenyl ethylamine, (a mood elevator) and hence are good to relieve depression.
• The presence of flavonoids also impart chocolates their anti inflammatory properties and reduces the risk to many age related chronic disorders.

So, the question arises that is chocolate the new super food which contributes to disease prevention? And should we now enjoy chocolate not only for its remarkable taste but also for its myriad health benefits?

Well, the truth is that whilst the chocoholics would love to seize on the study findings, there is no doubt that chocolate is also a high calorie food with high amounts of added fats and sugar. Furthermore, the way most commercial chocolates and cocoas are typically processed (roasted and alkalinized) tends to destroy much of their phyto chemicals and hence also the associated beneficial attributes. It’s true that cocoa butter and dark chocolate do not raise blood cholesterol; however, if you are consuming milk chocolate or lower grade chocolate, the total fat comes from milk fat or other sources and hence the blood cholesterol level might get adversely affected.

The cocoa beans, by itself contain very less amount of simple sugar and its carbohydrate content is majorly soluble and insoluble fiber. It is the sugar added during the manufacturing of chocolate which adds up the calorie content and your risk to weight problems. So, it can be said that the sugar content in chocolate is worse than the fat content w.r.t the negative effects on one’s health.

If people were to consume pure cocoa or eat only dark chocolates with high proportion of cocoa solids, then they would surely be able to enjoy the health benefits associated with the consumption of chocolates without any guilt or worry about their waistlines and heart health. But if you are among the majority of people, who eat the most commonly available processed varieties of chocolates with all the other less desirable ingredients such as added sugar, milk fats/solids, hydrogenated vegetable oils and corn syrup, the chances of chocolates proving to be a healthy food becomes quite dim.

An important point to remember is that if the chocolate you eat has less than 20% of cocoa content, then it would most definitely be deficient in its anti oxidant properties. Hence, when buying chocolates, it is very important to make an educated choice and not just fall prey to the regular doses of ‘research studies’ and go for any chocolate addiction without guilt.

The Verdict

 There is no denying that dark chocolates are rich in antioxidants and hence may be good for health, but so are fresh fruits, vegetables, whole grains and nuts. It is a useful supplement to an otherwise balanced diet and should be taken only in moderate quantity. You may go ahead and cherish the rich taste, incredible flavor and amazing health benefits of chocolates, the dark ones, but be cautious to stay away from over indulgence.

Vital nutrients that Boost Immunity

Every kitchen is generally stocked with these super nutrients that help in fighting back the diseases while strengthening our inner defense mechanism. These nutrients and vitamins have miraculous healing powers, and if used correctly may have the ability to restore health in a sick person.

1. Vitamin C- Vitamin C happens to be a mighty vitamin, when it comes to boosting immunity and fighting infections. Vitamin C helps in combating germs by increasing the production of white blood cells and antibodies. The levels of the antibody interferon, which is responsible for preventing the entry of germs in the body is enhanced by consuming optimum levels of Vitamin C. An approximate dose of 200-250mg of Vitamin C per day is good enough to prevent recurrent diseases. However, if you smoke, then getting an increased amount of vitamin C becomes especially important as smoking not only increases the risk of catching a cold but also steps up the body’s need for this protective vitamin. It is advisable to add vitamin C rich food sources in the diet in intervals rather all together as excess vitamin C usually gets excreted in the urine.

1. Vitamin E- This is yet another super nutrient, armed with an ability to keep diseases away. The vitamin E helps by initiating the production of flu fighting B cells which produce antibodies to destroy the germ. An optimum supplementation of vitamin E through diet and medicines is also essential to delay the risk of reduced immunity, usually witnessed in aged people. Around 150-300mg of Vitamin E is needed by a healthy non smoking individual to reap the disease fighting properties. Good sources include nuts (almonds and walnut), seeds like sunflower seeds and whole grains.

1. Vitamin A or Carotenoids- Being a powerful antioxidant, Vitamin A helps in clearing the body of the excess toxins and free radicals. It also fights by increasing the levels of infection fighting and helper T cells, releasing macrophages that kill cancer cells and natural killer cells that attack virus. The best way to add carotenoids in the diet is through natural sources like fresh, brightly colored fruits and vegetables.

1. Essential fatty acids-The heart friendly omega 3 fatty acids happen to be also the body’s savior against cold and flu. The anti inflammatory and antioxidant attributes of these fatty acids present in oils like olive oil and seeds like flax seeds ensure that a steady level of phagocytes or the bacteria eating white blood cells are maintained in the body. Research has clearly pointed out that adding essential fatty acids in our daily diet helps to reduce the severity of respiratory disorders and also in keeping our heart and body always in pink of health.

1. Zinc and Selenium- Furthermore, the minerals of zinc and selenium have also been studied to improve immunity levels. These are foods like whole grain cereals like bajra, jowar, wheat bran, wheat germ, all shellfish, peanuts, most lentils, skimmed milk, peanuts, pumpkin seeds, watermelon seeds, spinach etc. These minerals mobilize the infection fighting antibodies and improve body’s resistance power.

Read the complete article written by Panchali Moitra in magazine ‘Woman’s era, January Second 2011.

An old adage that has been said and heard for many years is that ‘An apple a day keeps the doctor away’. While the saying effectively reflects the power of foods to fight diseases; in practical terms, our body would actually need much more than an apple to keep the doctors and diseases away!

There is no doubt that healthy eating habits lead to healthy lifestyles with increased immunity to fight various illness and infections. However, there still would be some diseases and infections, which would keep striking us, once in a while, regardless of how well we plan our meal options. Common cold and flu are perhaps one of those diseases. Whilst nutrition cannot completely eliminate the chances of contracting flu, it would certainly be helpful in strengthening our immune system and lessening the duration and severity of flu’s symptoms.

Recently, scientists have unraveled the complex mechanism of the immune system and its dependence on diet. Nothing makes as much difference to our health as a well-functioning immune system. If we have a good immunity, we can prevent anything from common cold to viral infection, stomach disorders, and chronic fatigue to even deadly cancer. Foods contain antioxidants, which stimulate the body’s immune functions and increase our resistance to infections.

The Diet and Flu connection

Influenza or flu is a respiratory tract infection caused by a variety of flu viruses with symptoms like fatigue, fever or headaches. When one of these viruses gets into our body, our immune system tries to fight back. Some of the effects of this immune response are lower respiratory tract irritation with the most commonly witnessed symptoms being congestion and coughing.

ü  Experts believe that the primary cause of colds or the flu is a buildup of toxins in the body. This build up or “toxemia” depresses the immune system and in turn makes a person vulnerable to attack by viruses.

ü  Recurring viral symptoms of colds, flu, bronchitis, sinusitis and sore throats are all signs of sub-clinical immune deficiency and what we choose to put into our mouth accounts for our first line of defense against diseases. Thus, instead of turning to endless pills, it’s always better to try natural flu-fighters present in foodstuffs all around us and enhance our immune system.

ü  Certain foods help to thin out and aid lung secretions in such a way that they do not clog air passages and can also get the mucous coughed up or normally expelled. Such foods are referred to as ‘muco kinetic’ (mucous-moving) agents and include foods like chilli, peppers, radish or mooli, onion, garlic, mustard oil, curry spices like garam masala and cloves. On the other hand, there are certain foods that increase the secretion of mucus in the body and are known as mucogenic foods, e.g. milk, bananas, fried foods, etc.  It is quite obvious that the ideal way to fight flu would be to add mucokinetic foods in the diet while trying to restrict the mucogenic ones, especially during a flu attack.

The Next article in the series ‘ Vital nutrients that Boost your immunity’

Here is a list of 10 vital nutrients with their functions and sources to help you shop for healthier food options.

Now, plan your diet armed with an arsenal of facts and information.

Read Panchali’s article as published in Complete Wellbeing.

Carbohydrates

An essential nutrient, carbohydrates provide energy, which helps our body to perform physical and physiological functions. They supply energy to all vital organs of the body including the brain, the eyes, the glands, the kidneys and the heart. Carbohydrates are classified as simple carbohydrates or sugar, complex carbohydrates and fibre. Whole grains, bananas, root vegetables, honey, table sugar, rice, pasta, oats, biscuits and breads are few main sources of carbohydrates. A diet high in simple sugars, refined foods [cakes, maida, and chocolates] and soft drinks may upset the carbohydrate balance and lead to elevated blood sugar levels, obesity and mood fluctuations. The ideal strategy is to increase intake of complex carbohydrates and fibre-rich sources such as whole cereals, brown rice and wheat bread.

Proteins

These help repair, build, and maintain the tissues of the body. Whether it is the cardiac muscles, nerve tissues or oxygen carrying component in the blood [haemoglobin], they are mostly made up of proteins. Protein-rich foods include eggs, fish, chicken, beans, lentils, nuts and dairy products. Opt for leaner versions like chicken and egg whites over mutton or beans and skimmed milk over shell fish and whole fat milk.

Fats

Though considered to be a ‘bad nutrient’ by most weight loss seekers, fats are necessary as energy providing nutrients and must account for 20 – 30 per cent of our daily calorie intake. Fatty sheaths surround each cell of the body and are essential for a healthy skin, vision, nerve transmission and hormonal functions. It is best to limit the intake of saturated fats [meats, cheese, cream, butter] and trans fats [margarines, French fries, cookies, wafers] and add heart-friendly fats such as MUFA [mono unsaturated fatty acids] found in olive oil, almonds and avocadoes to your diet.

Vitamins

The functions of both fat soluble [vitamin A, D, E and K] and water soluble vitamins [B, C] are manifold.

• While vitamin A [found in carrots, pumpkin, greens] is needed for good vision and cellular growth; vitamin D [as in eggs, milk, curd, fish] promotes better absorption of calcium in the body. Exposure to sunlight helps the body to synthesise its own vitamin D.
• Vitamin E [found in nuts and seeds] is needed for healthy red blood cells and vitamin K [found in organ meats, leafy vegetables and wheat bran] is needed for blood clotting.
• Vitamin C [found in citrus fruits, spinach, green chillies, capsicum and sprouts] acts as an antioxidant, helps absorb iron better and increases immunity. It also helps maintain the health of gums, teeth and blood vessels.
• Vitamin B complex include thiamine[B1], riboflavin [B2], niacin[B3], pyridoxine[B6], folic acid and cobalamin[B 12]. B vitamins are crucial for the body’s growth and development. They provide the body cells with energy, help to maintain the intestinal bacterial health, regulate the functions of nervous system and promote cellular reproduction and growth. Its food sources include whole grains, sprouts, chicken, fish, lentils, curd and leafy vegetables.

Calcium

It is good for bones, nerves and muscles. Calcium-rich diet sources include dark leafy vegetables [spinach, radish greens], milk, curd, paneer, soybeans and sprouted beans.

Sodium

The body needs sodium to maintain proper electrolyte balance, blood pressure and nerve function. The recommended dietary intake of sodium for an average adult is approximately 3000mg, which can be provided through table salt, pickled and smoked foods and salty snack items [1tsp of table salt contains 2000mg of sodium]. High sodium intake may lead to hypertension [high blood pressure], water retention and increased risk of kidney disorders.

Zinc and copper

Trace mineral zinc is responsible for proper tissue growth, blood sugar balance and good immunity. Copper is needed for better blood circulation, synthesis of collagen and enzymatic action. Both of them act as potent antioxidants and protect the body against free radical damage. Rich sources include almonds, walnuts, wheat germ, fish and green leafy vegetables. 

Magnesium

It plays an important role in enzymatic action, cholesterol metabolism and muscular activity. Nuts, seeds like sunflower seeds and sesame [til] seeds, apples and whole grains are good sources of magnesium.

Potassium

Essential for proper heart functions, muscular contractions and fluid balance, potassium is a crucial mineral. Food sources include bananas, figs, oranges, raisins, coconut water and spinach.

Selenium and iodine

These are essential for maintaining proper functions of the thyroid glands. They act as antioxidants and anti-inflammatory agents and are needed for good skin, hair and nails. Ensure an optimum intake of selenium by adding fish, nuts and mushrooms to your diet. Get iodine through sea weeds like kelp, iodised table salt and sea foods.

A varied diet comprising a balanced intake of vital nutrients, adequate consumption of water and a dose of exercise is what we need to enjoy a fit, strong and healthy body.

The classic fairy tale princess, ‘Rapunzel’ used her long braids of hair to win her prince charming and so can you…!

A lustrous and strong mane is a valuable asset which can be easily transformed into a fashion accessory by merely colouring, curling, and dressing up or smoothening. And when it comes to healthy hair, just applying branded shampoos, expensive conditioners and hair revitalizing creams would not be able to give us the luxurious locks which we crave for. If we wish for the hair that is healthy and strong, we would most definitely be required to stride out of the shower, and focus more on what we put on our plate than on our tresses.

Hair is basically a filament, which is mostly protein and tends to grow an average of 1/4 to 1/2 inch every month in a healthy adult. Hair has an extremely active cell system. The cells in the hair bulb are second only to bone marrow in the frequency at which they generate themselves. The foundation of healthy hair growth is the array of nutrients which we eat and just like any part of the body; hair too needs a healthy and well balanced diet to grow longer and stronger. While it is true that genetics play a pivotal role in deciding the thickness of our hair, a nutrient dense diet that includes plenty of growth-promoting nutrients such as protein, iron and calcium can certainly make a difference .Agreed, if we were born with fine textured, thin hair, we would perhaps be never able to flaunt rope-thick tresses. But, if we choose our hair nutrients well and add them in our daily menu, our hair would surely reflect the shine and we can easily keep the daily hair problems like limp, dry hair, premature greying and hair fall at bay.

You are sure to find innumerable beauty supplements and dietary pills on the shelves of most stores to thicken hair or make it grow faster, but it is advisable to try to get the nutrients you need from foods whenever possible. You would be amazed to know that what we choose to eat and for that matter not eat enough, can actually have a profound effect on the way our hair looks, feels and grows. Our diet affects not only our body’s ability to absorb nutrients but also impacts the production of enzymes, and the way our hormones work, all of which are crucial to ensure an optimum hair growth. So, while avoiding unhealthy foods like fried foods, excess sweets and trans fat rich foods like wafers, cookies and cakes is important, it is also imperative to ensure that our body gets the correct dosage of nutrients through natural and supplemental means. The most crucial hair growth nutrients are -

1. Water- Water makes up almost one fourth of the strand of our hair and drinking adequate amount of water (at least 8-10 glasses per day) ensures a soft, supple and shiny hair.
2. Proteins-Hair is primarily protein and adding proteins will ensure a better hair growth and lesser breaking and splitting.
3. Vitamins- Vitamin A keeps our scalp healthy and controls the oil secretion while the vitamins like E,B and C are responsible for hair colour, strength and lustre.
4. Minerals-Among the minerals, iron helps to feed our hair follicles with the much needed oxygen and Zinc and selenium help to delay greying and hair fall.

So, now that we have a fair idea about the specific nutrients which are required for our hair, let’s get acquainted with the top 5 healthy hair foods which are basic to a healthy hair menu and must feature in our daily hair promoting diet. Do incorporate these foods in your diet.

 Healthy Hair Food No. 1: Fish

When it comes to foods that pack a healthy punch, it’s hard to beat fish. Loaded with hair friendly omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron. If you are a Vegetarian, then include soybeans, milk products and one or two tablespoons of ground flaxseed or alsi in your daily diet.

Healthy Hair Food No. 2: Beans

Beans like rajmah (kidney beans), lentils (dals) and sprouted pulses make an important part of your daily hair care regime. These protein dense beans have plentiful nutrients and vitamins such as iron, zinc and biotin which help not only in making your hair stronger, but also aids in keeping common problems like thinning and falling of hair away. The recommended intake of these beans would be around 4-5 servings in a week. You can easily add them in your diet in the form of dals and rasam, sprouts salads, dal stuffed paranthas, rajma rice or moong dal chilla (pancakes made from ground moong dal)

 Healthy Hair Food No. 3: Nuts

Going nuts over nuts is recommended to get the healthy hair which you have always craved for. Zinc and Selenium are the key minerals required for a healthy scalp and nuts like almonds and walnuts happen to be their best sources. Walnuts, in particular contain the omega 3 fatty acid (alpha linolenic acid)  which helps to condition our hair. These nuts are also a terrific source of proteins and Vitamin E which help in delaying the process of greying of hair.

Healthy Hair Food No. 4: Eggs

An adequate amount of protein is essential for strong hair. Any protein deficiency or any diet with low quality of protein may result in dramatic changes in the hair thickness, cause slowed growth and weak and brittle hair which break under minimum stress and strain like combing. Eggs are a great source of good quality protein and also provide our hair with iron and that too with a high degree of bioavailability, so that our body can easily utilize its benefits. They also contain biotin and vitamin B-12, which are important beauty and hair care nutrients. However, if you have a history of heart ailments, it would be better to switch to egg whites instead of whole eggs. Vegetarians can opt for low fat dairy products and tofu for similar benefits.

 Healthy Hair Food No. 5: Whole Grains

To arm your hair with a healthy dose of zinc, iron, and B vitamins, add fibre rich whole grains, such as whole-wheat bread and cereals like oat bran, sorghum (jowar), millets, nachni/ragi, in your diet .Make jowar bhakris ,bajra rotis, nachni porridge and wheat bread sandwiches a regular inclusion in your menu.

Watch out for the next article in the series, ‘Diet Solutions for Common Hair Problems’.

Happy Reading!

When thousands of people die in terrorist attacks or when hundreds meet their end in natural disasters like cyclone, flood or earthquake, they are rightly considered as global tragedies with manifold implications. However, when the same numbers of people die each day of unnecessary, preventable diseases like diabetes and heart ailments, such news only feature on chat shows and in health statistics.

It remains a favourite subject of debate that why we choose to become so uncaring about our own health and subconsciously let ourselves succumb to unhealthy lifestyle choices for years.  Why do we   agree to ignore our bodies’ screaming symptoms like dry hair, fatigue, weight issues and hormonal imbalance and just wait for the inevitable killer diseases, better known as cancer, hypertension and renal failure to strike us or our dear ones? Even then, instead of trying to rectify the root cause, we typically try to relive the symptom with pills and powders. 

So how do we take control?

Well, the first step would be start loving ourselves and appreciating our own body. Once we start viewing our body as a gift from God, we would start respecting its virtues and stop abusing it with our unhealthy and inappropriate lifestyle choices.  Perhaps would then we be able to disagree to succumb to wrong practices and addictions and get ready to tame our hunger and desires.

 Our bodies are like a big complex machine with many mysteries still to be unveiled. In ancient times, it was believed that our body was governed by certain energy centres or chakras which would typically originate from the spine and then radiate up to the head. Today, the interest in these life generating energy centres or chakras have been rekindled as being able to strike a balance between these chakras is closely related to physical vitality, good health and self consciousness. Any imbalance in any of these ‘wheels of spiritual energy’ is believed to be responsible for mood fluctuations, mental and physical fatigue and also a manifestation of preventable diseases.

Balancing the chakras for optimum health

Chakras work like centres of activity that receives and assimilates life energy or aura and then impacts an individual’s physical, emotional and spiritual health.

According to ancient literature, our body has thousands of chakras across our body but there exist seven most significant chakras along the central line of the body. These constantly rotating and vibrating wheels of radiance influence our body shape, endocrinal or hormonal functions and thoughts and mental makeup, all of which affect our tendencies to eat, manage stress and think positive.

Each chakra is associated with an endocrine gland or other and hence controls almost all functions of our body. Whenever these chakras (or any one of them) get blocked or are too wide open, the energy is not able to flow in tandem and this imbalance manifests itself in form of disorders and diseases.  So, one can say that the key to good health is the right balance between the seven chakras and the way to achieve it is by meditation, colour and sound therapy.

 Confused? Read on.

We already know that atoms, electrons and even planets revolve or move in the space. When something moves, it creates vibration and when something vibrates, it creates certain sound frequencies. And since every part of our body vibrates with a sound of specific frequency, the chakras in our body can be balanced by adopting therapy involving sound and colours. For a novice, the chakras are invisible but for a qualified energy worker, these energy lines, colours and sound frequencies can be perceived intuitively. It is important to get our chakras evaluated by a chakra reader, so that he understands which chakras are poorly functioning and which ones are perhaps overactive. If one or two chakras don’t work properly, then it leads to other chakras working overtime, which impairs the balance all the more. So getting a misaligned chakra to work optimally, the chakra reader uses his expertise and sets the energy flow at par. Subsequently a variety of actions are suggested by the practitioner to continue easy flow of energy naturally.

Stimulating and aligning the chakra systems with the below are advised-

1. Drumming- The rhythms generated by drumming promotes healing by affecting each and every chakra in our body. The drumming exercise works as a therapy in itself as it calms our senses, increases our focus, builds our immune response, controls pain ( provides distraction from pain while promoting release of pain controlling chemicals called endorphins) and induces deep self consciousness and connectivity with peers
2. Correct Foods fuel chakras- aligning chakras is not only about spirituality but also about what we feed our bodies with. Eating a well balanced diet helps bring the chakra energy under balance. Add whole grains, natural fruits, leafy and coloured vegetables and nuts in your diet and avoid overindulgence in animal proteins like meats and dairy products as they bring in imbalance. Fasting and detoxifying diet helps heal the body from within.
3. Meditation- Chanting, deep breathing and pranayam help as an energizing, stress busting and a spiritual experience. Meditation with closed eyes, being conscious of your inhalation and exhalation and chanting Om has beneficial effect on all chakras and our physical self too. You can also meditate by focusing on any particular image, object or sound.
4. Chakra Balancing baths- Indulging in a coloured light bath helps to clear and balance chakras. Picturing different chakra colours in our mind and then moving it in a clockwise direction brings in energy while moving it in anticlockwise direction helps to repel the energy which is trying to invade that particular chakra. Colour therapy addresses each function of our body, bringing in the holistic approach of healing and balancing chakras. each chakra has an unique colour associated with it which is taken from a rainbow’s spectrum. Violet ( crown chakra), indigo( third eye), blue( throat), green(heart), yellow(solar plexus) , orange (sacral) and red(base or ground) are the colours which brings in harmony, peace, devotion and a balanced state of mind.

Most streams of alternative medicine such as ayurveda, acupressure, reiki and even modern medicine and quantum physics acknowledge the chakra theory and its role in healing human body. The role and positioning of each chakra gain significant importance in both health and illness. Since the chakras are continuously interacting with each other and the surrounding environment and in turn affecting our mind, body and spirit, no holistic approach shall be complete without a complete understanding of the chakra system.  Any disease is basically a physical manifestation of an internal imbalance and no amount of pills and powders can actually correct the disorders unless a state of equilibrium or balance is maintained from within.

Hence if we wish for a healthy, peaceful and energetic life, we must try to bring out a balance between these energy centres in our body.

While we may not be able to completely substitute drugs with diet, a correct set of nutrient-dense foods can surely work against different types of aches, pains and muscle soreness. Whether you are experiencing muscular cramps or menstrual pains, migraines or trembling arthritic pangs, post-workout aches or general fatigue, certain super foods are available that are well-equipped to fight these pains.

Pain-busting foods are those packed with omega-3 fatty acids, antioxidants, and anti-inflammatory properties. I have listed six foods along with the conditions they help alleviate.

Read the complete article written by Dr.Moitra as published in Complete Wellbeing