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Moringa: Its benefits and side effects

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If I have to ask how many of you all know what moringa is? I am sure few hands would go up. However, if I ask you what drumstick is? Majority of the hands would rise. However, majority of them who I know doesn’t like drumstick much! To your surprise, Moringa is also called as drumstick leaves. Moringa is a plant that is native to the sub-Himalayan areas of India, Pakistan, Bangladesh, and Afghanistan. Traditionally, it has been used in Ayurveda for medicinal purpose.

While Moringa can be cooked and eaten as a tasty and juicy vegetable, it is also available in various forms like moringa leaves/ moringa powder and capsules. Moringa has lots of benefits that one should take note of.

The benefits of Moringa are:

  • It helps in stabilizing sugar.
  • Helps in regularizing cholesterol level.
  • It is a powerful antioxidant as it is packed with vitamin A and C
  • It controls blood pressure
  • Helps in detoxification
  • Boosts immunity
  • Acts as an anti-ageing factor
  • Improves digestive system

Moringa is a power house of minerals such as Iron, Calcium and Zinc. Let us look at each of these minerals and what they do

  1. Iron alleviates anaemia.
  2. Calcium is required for bone mineralisation.
  3. Zinc: It plays a vital role in hair-growth, spermatogenesis, and skin health. 

Dosage:It is important to know the dosage of Moringa. It is ideal to have 5-6 gms (1 tsp) daily up to three weeks. It can be taken along with water/juices or in salads too.

Side effects:

The taste is not too pleasant and tends to produce a gag reflex on many first time users.Moringa thickens the blood. This is of note to those on blood-thinning medication.The consumption of Moringaincludes nausea, diarrhoea and heartburn. Reduce the dose in this case

Moringa is not recommended for pregnant and lactating mothers. The chemicals found in the roots, flowers and the bark could cause a contraction to occur on the uterus.

To conclude, by now I am sure you must have got an idea about how strong and beneficial moringa is! Next time, don’t say ‘NO’ to drumstick veggies and make it a part of your daily routine.

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15 things you did not know about Fenugreek “Methi’

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We are all aware Fenugreek right? Wondering what is Fenugreek? It’s nothing but, Methi in Hindi Fenugreek (Trigonella foenum graecum) is native to southern Europe and Asia and is an erect annual herb with white flowers and hard, yellowish brown and angular seeds.

Fenugreek seeds and leaves are strongly aromatic and flavourful. Seeds are bitter in taste but lose their bitterness if roasted slightly. They are rich in vitamins such as thiamine, folic acid, riboflavin, niacin, vitamins A, B6, and C, and are a storehouse of minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Fenugreek leaves are a rich source of vitamin K as well.

Several human intervention trials have also shown that fenugreek seeds positively affect metabolic health. Fenugreek seeds have a slightly bitter taste when raw, but when they are sprouted, the flavour becomes pungently sweet, adding a unique taste to salads and other foods.

Methi or fenugreek seeds and leaves form an important ingredient in Indian households. It is used in almost every Indian preparation like dal, paratha or curry. But, what we might not know is that methi is a rich reservoir of medicinal properties that imparts many health benefits. Here are some ways which reflects the benefits of fenugreek.

  1. Lowers blood cholesterol

Fenugreek helps to reduce cholesterol level, especially that of low density lipoprotein (LDL). They are known to be rich source of steroidal saponins that prevent the absorption of cholesterol and triglycerides.

  1. Reduces risk of heart disease

Due to the presence of galactomannan, fenugreek plays a key role in maintaining a good heart. It also contains high amount of potassium that counters the action of sodium to help control heart rate and blood pressure.

  1. Controls blood sugar levels

A Diabetic must include methi (either in the form of seeds or leaves) in their diet. Because galactomannan, a natural soluble fibre present in fenugreek slows down the rate of sugar absorption into blood. It also contains amino acid responsible for inducing the production of insulin.

  1. Aids digestion

As fenugreek is rich in fibre and antioxidants, it helps in flushing out harmful toxins from the body and thus, aids digestion. In some cases, fenugreek tea is used to relieve indigestion and stomach pain.

  1. Helps counter acid reflux or heartburn

One teaspoon of fenugreek seeds in our food can be an effective remedy for acid reflux or heartburn. Mucilage of fenugreek seeds coat the lining of the stomach and intestine and soothe irritated gastrointestinal tissues. Before consuming, we can soak the methi seeds in water to make their outer coat mucilaginous.

  1. Helps you lose weight

Include fenugreek in our weight loss diet by chewing soaked methi seeds in the morning on an empty stomach. The natural soluble fibre in the fenugreek can swell and fill the stomach thereby suppressing our appetite and aiding in weight loss goals.

  1. Remedy for fever and sore throat

Fenugreek when taken with a teaspoon of lemon and honey can work wonders to reduce fever by nourishing the body. The soothing effect of mucilage in fenugreek also helps in relieving cough and pain from sore throat.

  1. Increases breast milk production in lactating women

Fenugreek ranks high among the ‘must haves’ for nursing mothers. This is due to the presence of diosgenin in the spice which increases milk production in lactating mothers. Fenugreek is used as a galactagogue by nursing mothers to increase inadequate breast milk supply.

9. Induces and eases child birth

Fenugreek has been known to be helpful in inducing childbirth by stimulating uterine contractions. It also reduces labour pain. But, here’s a word of caution. Excess intake of fenugreek seeds during pregnancy could be a reason of miscarriage or premature childbirth.

  1. Helps reduce menstrual discomfort

Fenugreek contains compounds like diosgenin and isoflavones with oestrogen-like properties which helps reduce symptoms like discomfort and menstrual cramps associated with PMS. These compounds also ease menopausal symptoms like hot flashes and mood fluctuations. Women are more prone to iron deficiency during adolescence (initiation of menstrual periods), during pregnancy and breastfeeding. Therefore including green leafy veggies like fenugreek (methi) in their diet can supply a good amount of iron. But, make sure to add tomatoes or potatoes to the preparations to enhance the iron absorption.

  1. Helps prevent colon cancer

The fibre content (saponins, mucilage, etc.) of fenugreek binds to toxins in the food and flush them out. This in turn helps to protect the mucus membrane of the colon from cancer.

  1. Helps soothe skin inflammation and reduce scars

While Vitamin C acts as a powerful antioxidant, fenugreek also contains anti-inflammatory compounds that aid in the treatment of various skin problems like burns, boils and eczema. The seeds are known to help in getting rid of scars.

14 Helps treat skin problems

Fenugreek or methi can be used in face packs to help prevent blackheads, pimples, wrinkles, etc. Washing your face with water boiled with fenugreek seeds or applying a paste of fresh fenugreek leaves for twenty minutes on your face can work wonders for your skin.

15 Can resolve hair problems

Using fenugreek as a part of your diet or as a paste to directly apply on your hair makes your hair shiny and black. Massaging your head everyday with boiled fenugreek seeds soaked overnight in coconut oil can be an excellent remedy for thinning of hair and hair fall.

To de-stress, here is a homemade remedy:

Fenugreek Seed Tea

1. Lightly crush a teaspoon of fenugreek seeds.

2. Soak them in a cup of freshly boiled water and steep it for 1 to 3 hours. (The longer you steep, higher the benefits).

3. Strain the tea, add honey and lemon to taste and drink it hot or cold. You can add tea leaves or other herbs too for different flavour.

 

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All you wanted to know about Thyroid

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How often have we come across friends or others whom we know are suffering from Thyroid? Many a time but, largely we are unaware of what Thyroid is except that many of us associate this medical condition with weight gain. It’s not just the weight gain. The purpose of writing this blog is to give you an idea about a lifestyle related condition (Thyroid ) and learn more about the fads and facts surrounding the same.

What is Thyroid Gland?

The thyroid gland is a butterfly-shaped endocrine gland that is normally located in the lower front of the neck. The thyroid’s job is to make thyroid hormones, which are secreted into the blood and then carried to every tissue in the body. Thyroid hormone helps the body use energy, stay warm and keep the brain, heart, muscles, and other organs working as they should.

Let’s take a look at the relationship between Thyroid, Body Weight and Metabolism. Thyroid hormones are responsible for regulating Metabolism in Humans. Metabolism refers to the biochemical processes that occur in living organism to maintain life. Metabolism is determined by the amount of Oxygen used by the body over a period of time. When measurement is made at rest it is referred to as Basal Metabolic Rate (BMR). Measurement of BMR was the earliest test used to determine functioning of Thyroid. Patients with overactive thyroid gland had high BMR and those with underactive thyroid gland had lower BMR.

Later on measurement of Thyroid Hormones came into picture and it showed that low thyroid hormone levels were associated with low BMRs and high thyroid hormone levels were associated with high BMRs.

Te thyroid hormones, triiodothyromine (T3) and its prohormone-Thyroxine (T4) are produced by thyroid gland that is primarily responsible for regulating metabolism. The most important component for the production of T3 and T4 is Iodine. Deficiency of iodine leads to decreased production of T3 and T4, enlarges thyroid tissue and leads to a condition known as Goitre. Thyroid hormones are also responsible for proper differentiation and development of cells. They regulate protein, fat, carbohydrate and vitamin metabolism providing compounds to human cells.

The two main conditions associated with thyroid are hyperthyroidism and hypothyroidism.

Hyperthyroidism :-  It is the condition were thyroid is extremely overactive and individual’s BMR increases which leads to increased caloric requirements to maintain weight. Person has to increase the caloric intake to match the calories burnt, otherwise weight loss will persist.

Thyroid Stimulating Hormone (TSH) will be decreased in Hypothyroidism. Diagnosis of Hyperthyroidism is associated with Low (supressed) TSH level.

Thyroid hormones themselves (T3, T4) will be increased. Most of the people with Hyperthyroidism will have their Thyroid Hormone measuring High.

Symptoms Include: Sudden weight loss, even when your appetite and the amount and type of food you eat remain the same or even increase,Rapid heartbeat (tachycardia), Increased appetite, Nervousness, anxiety and irritability, Sweating, Change in menstrual patterns, Increased sensitivity to heat, Changes in bowel patterns, especially more frequent bowel movements, An enlarged thyroid gland (goiter), which may appear as a swelling at the base of your neck, Fatigue, muscle weakness, Difficulty sleeping, Skin thinning, Fine, brittle hair

Tests:-Hyperthyroidism is diagnosed using: Medical History and physical exam, Blood tests, Radioactive Iodine uptake test, Thyroid Scan.

Foods to avoid:- High Glycemic Carbs like Processed grains, such as white flour, sugary sweets, juices, low-fiber cereals, rice and instant potatoes have a high-glycemic value, Goitrogenic Foods like Cruciferous vegetables — such as cauliflower, broccoli and cabbage, soy and millet, a gluten-free grain — contain goitrogens, Unhealthy fats :-  Eat fewer red, fried and processed meats and high-fat dairy products, which contain saturated fat, Alcohol and caffeinated products, such as soft drinks, coffee and  tea.

Exercises:-Aerobic exercises like dancing, swimming can be included, resistance exercises like pushups and situps are also beneficial. Yoga and Meditation can also be included for calmness and ease anxiety.

Hypothyroididsm:-  Due to decrease in BMR, there in increase in weight of an individual.

The cause of weight gain in hypothyroid individuals is also complex, and not always related to excess fat accumulation. Most of the extra weight gained in hypothyroid individuals is due to excess accumulation of salt and water.

Because the body is expecting a certain amount of thyroid hormone the pituitary will make additional thyroid stimulating hormone (TSH) in an attempt to entice the thyroid to produce more hormone. This constant bombardment with high levels of TSH may cause the thyroid gland to become enlarged and form a Goiter

Symptoms:- Fatigue, Increased sensitivity to cold, Constipation, Dry skin, Unexplained weight gain, Puffy face, Hoarseness, Muscle weakness, Elevated blood cholesterol level, Muscle aches, tenderness and stiffness, Pain, stiffness or swelling in your joints, Heavier than normal or irregular menstrual periods, Thinning hair, Slowed heart rate, Depression, Impaired memory.

Tests:-TSH (Thyroid stimulating Hormone) Testing, T4 Testing, Anti-thyroid Microsomal Antibodies Testing.

Foods to avoid:– Soy, Cruciferous Veggies, Fatty Foods, Sugary Foods, Processed Foods, Excess Fiber, Caffeine, Alcohol.

Fats are an important part to your hormone health, as hormones are produced using good fats. Coconut oil is amazing for hormone health. It provides the required building blocks for hormone production. Coconut oil when taken with Balanced Diet helps lower cholesterol by assisting its conversion to pregnenolone, the precusrsorto many hormones. If pregnenolone increased in diet would be very helpful for those with hormonal imbalances.

Cold pressed Virgin Coconut oil :- Coconut Oil is a saturated fat mainly made up of medium chain triglycerides (MCT). MCT’s are known to increase metabolism and promote weight loss. It is very beneficial as it helps in boosting metabolism and also has stimulatory effect on the thyroid. Because thyroid manages metabolism and also causes wide range of symptoms like weight gain, impaired immune function, fatigue, slow healing, cold intolerance etc.

Exercise :- Best Exercises for Hypothyroidism would include One-legged dead lift, Squats, Overhead press or similar vertical push move, Push-up, Lap pull-down or similar vertical pull move, Rowing or similar horizontal pull move.

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10 Squat Variations You Need To Know

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Squats are one of the most common exercises that one can do on a daily basis. In strength training, Squat is a compound, power movement, in which the full body gets exercised. Squat primarily trains the muscles of the thighs, buttocks and hips.

The following muscles are mainly engaged while doing a squat:-

  • Quadriceps (Vastus lateralis, Vastus medialis and vastus intermedius and rectus femoris)
  • Gluteus maximus (the largest muscle in the buttock region)
  • Hamstrings (semitendinosus, semimembranosus and biceps femoris). Hamstrings do not work mainly but, assist in the squat movement.

The secondary muscles, which stabilize the body while performing squats are:-

  • Erector spinae (it is the name of a muscle group in the back )
  • Transverse abdominus
  • The gluteal group muscles (gluteus medius and gluteus minimus); abductor muscles
  • The adductor group of muscles
  • Gastrocnemius
  • Soleus

Squat not only helps in developing musculoskeletal strength and size of the legs and buttocks but, also helps in developing core strength (strengthening the abdominal and paraspinal muscles). For power generation in the body, it is vital for the core muscles to be strong.

When performed with proper form and technique, squat not only trains the legs, buttocks and core muscles but, also muscles of the back, arms, trunk coastal and shoulder muscles.

In the strength sports of power-lifting, Squats is one of the three lifts which include dead-lift and bench press.

Proper form and technique of doing a squat:

First of all, a good warm up is essential before starting with any exercise for better blood circulation to the joints and muscles. This reduces the risk of injuries.

The stance: Feet slightly wider than the shoulder (heel slightly wider than the shoulder) with toes facing slightly outwards. The knee must be aligned with the toes to avoid any injury.

Range of motion: You must squat to a level where the femur (thigh) is parallel to the floor. You can also go a little below than this range provided, the tension on the muscle is maintained; i.e. you must not completely sit down.

Breathing technique: Before starting the downward movement, exhale from your mouth and breathe in through your nose. Fill your lungs and abdominal cavity with air. While squatting, withhold the air. This is called as the ‘Valsalva Manoeuvre’. This compressed air in the abdominal cavity will make the body tight and rigid and will give good stability to the spine. Keeping your body rigid during power movements is very crucial.

Squat variations:

Squat exercises are versatile. They can be done almost anywhere, with or without external weights. Squat exercises are movements that we perform in our daily life. The greatest benefit of doing squat exercises is that, they help in improving our functionality i.e. improves our performance in our day to day activities.

Squat exercises can be done using weights and equipments. Also, they can be done using your own body weight.

Listed below are certain squat variations that can be done anywhere, using your own body weight.

  • Regular Squat: This is the basic form of squat. Here, you stand with your feet slightly wider than the shoulders, with toes pointing slightly out. Hold your arms straight out, with palms facing downwards or put your hands straight up or you can cross your hands. Do not rest the hands on your thighs. Tighten your body, maintain a neutral spine (try to keep your back as straight as possible), jutt your buttocks out (as if trying to sit on a chair) and then squat. See to it that your knees must not cross your toes. However, this will depend upon many factors like flexibility and length of the limbs. The knees must be aligned to the direction of the toes. Check it out here: https://www.youtube.com/watch?v=jGQ8_IMPQOY
  • Sumo Squat: The technique here is the same as back squats. Only here, you take the Sumo stance, i.e. the legs are wide apart with toes pointing slightly outward. Direction of the knees aligned with the toes. In Sumo Squat, the inner thigh muscles (adductor muscles) are also trained effectively. Check it out here: https://www.youtube.com/watch?v=9ZuXKqRbT9k
  • Pulse Squat: Here, the stance and technique is the same as back squat. The only difference is that, instead of the rhythmic up and down, you go down till your femur is parallel to the floor. Then, in this position, move up and down, maintaining the tension on the thigh muscles. Check it out here: https://www.youtube.com/watch?v=wRq3nQc8XzI
  • Wall Squat: Here, you stand against a wall with legs extended outward. Stretch your arms out, palms facing down. The chest out, back straight and then you squat. Go down till your thighs are parallel to the floor. Keep holding this position and feel the burn. When it starts getting unbearable, get back to relax position. Check it out here: https://www.youtube.com/watch?v=XULOKw4E4P4
  • Chair Squat: Here, you keep your legs together, keep your arms outstretched or raised up and squat. Keep in mind to jutt your hip out from behind and keep your chest out. Maintain the rigidity of the body. This variation of squat, mimics the action of sitting on the chair. This type of squat can be given to beginners who are learning the form and technique to squat. Check it out here: https://www.youtube.com/watch?v=nu8DUisv9U8
  • Single-leg Squat: This one is a little difficult to do but, it will help in correcting muscular imbalances, if you have one leg dominant over the other. You can raise one leg in front or at the back; whatever you feel easier to balance. Then perform the squat. Try not to touch the raised leg to the ground. You can also take the support of the wall or chair if needed. Check it out here: https://www.youtube.com/watch?v=nu8DUisv9U8
  • Jump Squat: This is a plyometric movement. This technique of squat will not only train your muscles but will also add some cardio-vascular training. Here, the stance and technique is the same; only when you reach halfway down, then jump and land softly on your feet. Swing your arms for the momentum. Check it out here: https://www.youtube.com/watch?v=U4s4mEQ5VqU
  • Squat Jacks: This is also a plyometric movement. A combination of squat and jumping jacks. Take the squat position. Then perform jumping jacks (jump spread your legs apart and bring them together) in this halfway squat position. Do not come out of the squat position till finish all the repetitions. Check it out here: https://www.youtube.com/watch?v=LK3jSsdQ7M4
  • Squat Hold: This exercise isometrically contracts the muscles. You can do a Basic Squat hold and a Sumo Squat hold. Go halfway down and hold the position for some time. Feel the burn. When it gets unbearable, then relax. Static Squat helps in improving the flexibility of the hip flexor muscles. This helps us to improve in running and other activities. Check it out here: https://www.youtube.com/watch?v=c5BFpmzzLbs
  • Burpee Squat: It is a combination of burpee and squat. Here, you start with sitting down with the knees tucked to your chest, between your arms. Then, you hop your legs out and go into a plank position and then again jump your legs in and get into a low squat position. Check it out here: https://www.youtube.com/watch?v=0JUlZMV1KG4

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]