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Tulsi or Basil: Queen of Herbs

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I have always wondered why ‘Tulsi’ is given so much importance in India. I recall my aunts and great-grand aunts narrating stories about Tulsi being the consort of Lord Vishnu. As an inquisitive child, I questioned this. “How can a plant be a consort? A plant is a plant! Period! It gives oxygen and takes in carbon dioxide.”

tulsi

Today, as a doctor, I understand that the significance of many plants is rooted in folklore. Unfortunately, while the stories remain, the importance is often forgotten.

In this article, I delve into the significance of Tulsi – The Holy Basil, also known as the Queen of Herbs! It is grown in almost every Indian household for religious purposes. However, I suggest we grow it not just for spiritual reasons but also for its remarkable medicinal properties—saving us from hefty medical bills for minor ailments!

Tulsi 2

Why is Tulsi Known as the Queen of Herbs?

Tulsi is

  • Antibacterial
  • Antiviral
  • Antifungal
  • Antipyretic
  • Antioxidant
  • Antiseptic
  • Anti-cancer

Health benefits of Tulsi

  1. Cold & Cough Relief
    Tulsi’s antiviral and antibacterial properties make it effective for colds and coughs. Combine tulsi juice with ginger and betel leaf juice, mixed in honey, and consume twice or thrice a day. For severe coughs, add a pinch of black pepper powder and black salt to the mixture.
  2. Fever Reduction
    Tulsi’s antipyretic properties help manage fevers from malaria, influenza, or colds. Juice 10-12 tulsi leaves, mix with honey, and consume thrice daily.
  3. Detoxification
    Regularly consuming 10 tulsi leaves with jaggery for 15 days helps control worm formation in the abdomen. For ringworm, apply tulsi juice mixed with camphor twice daily on the affected area.
  4. Liver Health
    Mixing juice from 15-20 tulsi leaves with aloe vera supports liver health and detoxification.
  5. Oral Health
    • Apply a mixture of tulsi leaves and clove powder on teeth for instant pain relief.
    • Use dried tulsi leaves mixed with mustard oil as toothpaste to prevent bad breath and maintain gum health.
  6. Kidney Health
    Tulsi acts as a diuretic and detoxifier, reducing uric acid levels and aiding in breaking down kidney stones. Consume tulsi juice with honey daily for six months for relief.
  7. Skin and Hair Care
    • Tulsi purifies the blood, reducing acne and blemishes.
    • Its antifungal properties soothe itchy scalps and reduce hair fall. Mix powdered tulsi in coconut oil and apply it regularly for healthier hair.
  8. Stress Relief
    Consuming 10-12 tulsi leaves daily can help alleviate stress, thanks to its calming properties.

Environmental Benefits

According to Shyamkant Padoley, an eminent botanist, “Tulsi gives out oxygen for 20 hours and ozone for four hours a day, along with nascent oxygen that absorbs harmful gases like carbon monoxide, carbon dioxide, and sulfur dioxide from the environment.”

A Part of Your Daily Diet

Incorporating tulsi into your daily diet is easy, cost-effective, and side-effect-free. Let Tulsi become your go-to natural remedy for better health and well-being!

If you found this article helpful, share your thoughts in the comments below! Explore more tips on natural remedies and healthy living on Healthy Reads. To learn more about personalised health guidance, subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Important Exercises & Yoga Poses To Be Done During Pregnancy

yoga during pregnancyIn one of my articles, we explored how beneficial it is to follow yoga during pregnancy. In this article, I will highlight the prenatal yoga poses that can help you stay fit during pregnancy and support a smooth post-delivery recovery. Let’s dive right in!

Exercises & Yoga Poses To Do During Pregnancy

Start With Breathing Exercises
Before beginning, practice some mindful breathing:

  1. Sit comfortably, with your knees bent and your shoulders, head, and neck relaxed.
  2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
  3. Inhale through your nose and exhale through your mouth. Continue for 3-5 minutes.

1. Cat and Camel Pose

cat and camel

  1. Begin on your hands and knees, with your knees under your hips and your hands under your shoulders.
  2. Round your back towards the ceiling, tucking in your buttocks and slightly lowering your head.
  3. Return to a neutral position.
  4. Let your belly lower towards the floor, creating an arch in your back. Keep your head slightly raised, with your eyes looking forward.
  5. Alternate between these poses.

Tip: Use a folded towel under your knees if they hurt, or place fists instead of palms on the floor for wrist support.

2. Butterfly Pose

butterfly pose yoga during pregnancy

  • Sit with your spine and neck straight.
  • Bend both knees and bring the soles of your feet together, as close to the groin as possible.
  • Hold your feet firmly with your hands and keep your heels on the ground.
  • Place your elbows on your thighs.
  • Inhale deeply and press your thighs downward using your elbows.
  • Exhale as you raise your knees without support and release the pose.

3. Kegel’s Exercises

This exercise strengthens the pelvic floor muscles.

How to Perform:

  • Sit, stand, or lie down comfortably.
  • Contract your pelvic floor muscles as if stopping the flow of urine for 5 seconds.
  • Relax the muscles for 3 seconds.
  • Perform 5-10 repetitions per session, twice a day. Ensure you breathe normally throughout.

4. Goddess Pose

goddess pose pregnancy

  • Step your right foot back to a stride length and turn your toes out at a 45-degree angle.
  • Bend your knees deeply and lower your hips until they align with your knees.
  • Extend your arms to shoulder height and bend your elbows so that your fingertips point upwards.
  • Engage your core, draw your tailbone towards the floor, and keep your spine long.
  • Hold the pose for 30 seconds to 1 minute.

5. Warrior Pose

warrior pose yoga during pregnancy

  • Stand with your feet roughly three feet apart.
  • Place your right foot in front of your left foot.
  • Extend your arms out to the sides, keeping them straight and palms facing down.
  • Turn your left foot out to the side and your right foot inward.
  • Lunge forward, bending your left knee, and keep your right leg straight.
  • Hold the pose, then return to the starting position and switch legs.

6. Walking

Walking is an excellent cardiovascular exercise for expecting mothers.

Tips:

  • Start with slow walks if you’re new to physical activity.
  • Walk for 30 minutes, three times a week.
  • Pair walking with other light exercises for better results.

If this article helped you, share your thoughts in the comments below. Explore more articles on Women’s Care here. To keep a track of your pregnancy, you can also download the GOQii App and access the Women’s Care Feature.

For more tips on how to manage your health during pregnancy, reach out to your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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How to Burn Body Fat & Keep it Off!

body fatHow many times have we pushed ourselves to our physical limits in order to get rid of excess body fat, only to end up gaining it all over again? Keeping body fat off is a difficult task, but it is not impossible. All you need is the right knowledge and this article has it!

Need to Burn Body Fat

Many articles explain the need to burn body fat. However, they often overlook the fact that muscle behavior changes when body fat is burned. When you’re on a journey to lose weight, it is important to burn body fat as well as restore body muscles to gain control over important body functions.

How to Burn Body Fat

1. Increase Protein Intake:

The theory behind increasing protein intake is that more muscles result in more fat burning. It’s best to start your day with good carbs and proteins, as adding protein to breakfast works on hunger hormones, making you feel fuller for longer.

This is why including protein helps in losing weight and keeping it off. If you don’t have a good protein source, add it. But remember, only consuming protein without good carbs, fiber, vitamins, and minerals may result in weight gain, as extra protein will get deposited.

Sources of protein that can be included in your daily lifestyle are quinoa, moringa, peanut butter, almond butter, nuts, seeds, legumes, beans, lean meat, fish, eggs, and dairy products like curd, yogurt, cottage cheese, paneer, and soy products like tofu.

2. Water Intake:

The average water intake of a person is 2.17 liters. Water intake can be increased to 3 liters per day to prevent sunstroke and dehydration, especially in hot weather. Hydration is crucial because your body will not burn fat when it is dehydrated.

Drinking a glass of water before meals acts as an appetite suppressant, helping you keep extra fats from food at bay. Avoid sugary drinks like colas or other carbonated beverages. Instead, carry a chilled bottle of water containing chia seeds or basil seeds, mint leaves, a little salt, and a piece of jaggery to stay hydrated and refreshed!

3. Foods with Fiber:

Gut health is the key to maintaining body weight and shedding extra fat. Fiber helps in maintaining a healthy weight and reducing cholesterol and diabetes levels.

If you’re looking for low-calorie foods, try broccoli, lettuce, cabbage, cauliflower, mushrooms, green beans, zucchini, apples, popcorn, cucumber, spinach, oats, and brown rice. These are good sources of fiber and keep you full for longer.

Psyllium husk (Isapgol) is great for detoxing the system. It also helps eliminate cholesterol and fat globules from the body. However, it needs to be consumed in moderation—half a teaspoon or 2 grams per day is sufficient.

4. Cut down on Salt, Sugar and Refined Carbs:

Everything in excess is harmful. Salt and sugar are basic needs of our lifestyle as they help maintain the pH level of blood. Excess salt results in water retention and can make it difficult to lose weight. Similarly, excess sugar affects your metabolism and can cause joint pain and fatty liver problems.

This doesn’t mean you need to go tasteless! Moderation is the key to a healthier lifestyle. Avoid extra salts and sugars from processed food, junk food, and refined carbs like white bread, white flour, sweetened beverages, and bakery products. Instead, carry healthy snacks like fox nuts, goji berries, dry fruits, mixed seeds, and popcorn. Also, cut off any additional salt in your curds or salads.

Foods That Help in Burning Body Fat Faster

  • Apple Cider Vinegar: Mix 1 or 2 tsp of apple cider vinegar in lukewarm water for a healthy morning drink. It helps burn extra fats.
  • Extra Virgin Coconut Oil: Reducing normal oil intake while consuming extra virgin cold-pressed coconut oil benefits thyroid functioning and increases the body’s metabolic rate due to medium-chain triglycerides. This helps burn fat faster. Add it to your salads or cooked curry (avoid heating it to retain its nutrients).
  • Beverages: Green coffee, black coffee, oolong tea, green tea, chamomile tea, and goji berry tea all improve metabolism and help burn fat faster. However, 2-3 cups a day is advised, as anything in excess is harmful.

Stress and Lack of Sleep Can Result in Weight Gain

Stress and sleep are often neglected during fat-burning journeys. Overindulging in workouts can lead to stress and weight gain. Working out 3-4 times a week is sufficient. Jumping jacks, HIIT, planks, crunches, lunges with stretching, and yoga help maintain body shape without stress while promoting good-quality sleep.

If mediation or deep breathing dosen’t help you relax, try stress-busting foods like dark chocolate, nuts, seeds, bananas, and avocados. Ensure you get enough sleep. Lack of sleep and stress can slow down metabolism and cause weight gain. To sleep peacefully, keep your room dark, avoid heavy workouts before bedtime and stay off screens at least an hour before sleeping.

By working on these small lifestyle changes, you can effectively lose body fat and keep it off!

We hope this article helps you. For more information or tips on weight loss, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Top 5 Sources of Protein For Vegetarians

Protein For Vegetarians Indian Dietetics Association claimed a few years back that vegetarian diets in our country are 84% protein deficient along with 65% protein deficiency in the diets of non-vegetarians too. Data also suggest that 93% of Indians are not aware of their ideal protein intake per day. Proteins are extremely crucial for the body. The word Protein comes from a Greek word Proteos meaning “First Place” or “Primary”. Some important functions of protein are:

  • Growth and maintenance
  • Structural part of enzymes required for many biochemical reactions
  • Structural part of hormones which are key messengers in the body
  • Providing rigidity and stiffness to cells and tissues all over the body
  • Maintaining ideal pH and balancing fluids
  • Bolster immune health
  • Providing energy  
  • Transporting and storing nutrients

The recommended dietary allowance for protein is 0.8 gram per kg body weight for normal healthy individuals. So, if you are 60 kg, multiply it by 0.8, and your protein intake per day should be around 48 grams. Protein intake will vary based on various stages of life and for athletes, pregnant and lactating mothers, kidney & liver patients.

5 Sources of Protein For Vegetarians 

  1. Sattu (gram flour): Originated from Bihar, Jharkhand, West Bengal and Uttar Pradesh, Sattu is known as the poor man’s protein. But recently, it has gained popularity due to its amazing nutrient profile. It is basically roasted and ground gram flour. You can make Sattu ki roti, traditional Sattu drink with lemon and pink salt, Sattu fortification in dhokla, idli, dosa, etc. Try to take at least 2 tablespoons of Sattu in a meal. Unlike other protein sources, Sattu is easier to digest and suits the elderly too.
  2. Sprouted Pulses: The germinated pulses such as mung, kidney beans, black eyed beans, chana, chickpeas, etc. have more magnesium, protein, folate, minerals, Vitamin C, Vitamin K, manganese and phosphorus as compared to non-sprouted varieties. So increase the consumption of sprouts as it will give better nutrients in the same amount. You can make a fresh batch of sprouts daily and have a small cup with lunch and the same for dinner to enrich your meals with protein. Though you can store the sprouted pulses for 3 days in the fridge using a sealed container. Trying a variety of recipes on a daily basis like aloo-sprouts paratha, sprouts stuffed sandwich, sprouts salad, sprouts soup, etc. will also help.
  3. Paneer: is another amazing, well known source of protein for vegetarians. It is rich in healthy fats, protein and low in carbs. In a controlled portion size, it’s great for diabetics, weight watchers and almost everyone. Try to incorporate paneer in your regular meals like post workout meals, sandwiches, curries, grilled paneer with veggies for meals, etc.
  4. Nuts & Seeds: have an impressive number of protein and healthy fats in a single serving. It’s a great idea to add these to your mid-meal and snack time. Walnuts, hemp seeds, pumpkin seeds, flax seeds, chia seeds, sunflower seeds, etc. are concentrated sources of protein and healthy fats. About 2 tablespoon of them per day can help you in more ways than one.
  5. Hung Curd: is nothing but our homemade curd which has drained off its water. Make curd using low-fat milk or cow milk, tie it in a muslin cloth and hang it for 3-4 hours for all the excess water to be drained. 1 cup of homemade hung curd provides 10-12 grams of protein. It is great for digestion and also for meeting calcium requirements. You can use it for dips, raita, salad dressings or just a plain cup of hung curd with meals.

We hope these food sources of protein for vegetarians helps you! Before you add any of these foods to your diet, please consult your doctor, nutritionist or dietitian.

How do you fill in your daily protein requirement? Let us know in the comments below. For more on proteins, you can check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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