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Healing power of herbs and spices – Part 2

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I hope you found the first part of the blog interesting enough for you to come back and read Part 2. Herbs and spices have always been used by our ancestors and grandmothers as home remedies. They have found cure for any ailment purely through herbs and spices. Today, slowly and steadily we are getting back to our roots. This is one of the reasons why I got down to researching on herbs and spices. In this Part two we will talk of herbs and spices such as Mint, Himalayan Salts, Parsley, Paprika to name a few…

    1. Dill: Dill has much more to offer than just serving the ornamental purpose in the gardens. Due to its anti-bacterial nature, helps in killing harmful intestinal bacteria, E.coli. The seeds also contain substantial amounts of calcium, and regular intake of dill seeds may help to boost bone strength. One outstanding use of dill is in treating hiccups. Hiccups occur for various reasons, but most likely, they occur due to trapped gas and repeated upward movement of gases through the food pipe. It can also be caused due to certain allergies, hypersensitivity, hyperactivity and nervous malfunctioning. Dill helps the expulsion of gases and also reduces gas formation at the same time it helps to calm down hiccups due to allergies, hyperactivity, or nervous disorders.
    2. Fennel Seeds : It’s most popularly used as a breath freshener but has many health benefits attached to it. They are highly beneficial in relieving digestive problems such as indigestion, bloating, flatulence, constipation, colic, intestinal gas, heartburn, and even irritable bowel. Also, Fennel is excellent for combating obesity as it suppresses the appetite and creates a feeling of fullness. Phytoestrogens present in fennel seeds helps to deal premenstrual syndrome, menstrual pain and menopausal disorders. Apart from these, fennel is traditionally used as a galactagogue to promote lactation in nursing mothers.
    3. Himalayan Salt : Gorgeous pink colored salt is much more beneficial over regular table salt. These light pink crystals are full of minerals. In fact, they come packed with over 80 minerals and elements that have shown to create an electrolyte balance within your body, strengthen bones, lower blood pressure, prevent muscle cramping, and improve circulation. On the other hand common table salts are stripped of any extra minerals. Adding to other crucial benefit, Himalayan salt is also lower in sodium than regular table salt which is one of the deadly nutrients when it comes to heart disease.
    4. Mint: Mint, the well known mouth and breath freshener, is an herb that has been used for hundreds of years for its remarkable medicinal properties. The menthol present in it activates digestive system, helps to calm stomach cramps, beat acidity and flatulence. Mint has a very strong smell that has ability to open up nasal passages and airways to allow relaxed breathing. It is also an expectorant and helps the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract. Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps.
    5. Mustard Seeds: Mustard seeds have been valued for their therapeutic effects in curing cold and sinus It is a wonderful decongestant and expectorant which helps in clearing the mucus in the air passages. A decoction made with mustard seeds helps in cleansing the body especially in the poisoning caused by narcotics and excess intake of alcohol.
    6. Nutmeg: It has been considered to be a useful medicine in a number of Asian societies. It induces the secretion of various gastric and intestinal juices that ease the digestive process. The fiber content of nutmeg can bulk up the bowel movement; it reduces the frequency and discomfort of constipation and other intestinal issues. Since olden days, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk before sleeping always seemed to help in better sleep quality. Nutmeg has a high content of magnesium which stimulates the release of serotonin and hormone responsible for relaxation. This serotonin is changed to melatonin in the brain, which is a sleep inducer.
    7. Oregano: This warm aromatic herb boasts several medicinal qualities. This marvelous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and helps control heart rate and blood pressure caused by high sodium. Magnesium and calcium are important minerals for bone metabolism. Oregano also being a rich source of dietary fiber helps to control blood cholesterol levels. The major components of oregano, carvacrol and thymol, are wonderfully anti-viral, anti-bacterial, anti-parasitic, and anti-fungal. Presence of powerful antioxidants in this herb makes it great for immune system. Also, Consuming 2 tsp of oregano daily during menses reduces cramps this is because carvacrol and thymol present in the herb relaxes uterine muscles and prevents painful contractions.
    8. Parsley: Most people are familiar with parsley as a food garnish and often discard the herb used for decoration without realizing the health benefits. Myricetin, a flavonol found in parsley and other plants, has been shown to have chemopreventive effects on skin cancer. A natural chemical found in parsley (apigenin ) has been found to decrease tumor size in an aggressive form of breast cancer and will play a promising role in treating cancer in future. Parsley also acts as a natural diuretic and helps in body cleansing.
    9. Paprika: Warm and spicy flavor of this herb has much more to offer apart fro imparting color to the meals. Capsanthin present in Paprika promoted increased activity of an enzyme involved in production of HDL (good) cholesterol. The presence of capsaicin has also attributed to lower blood pressure levels in the body. Vitamin B6 present in it stimulates the production of melanin, a pigment that lends hair its colour hence it’s a boon for spice lovers as it helps prevent premature greying of hair.
    10. Rosemary: This herb packs a powerful punch in the form of rosmarinic acid, carnosic acid and carnosol. It’s incredibly anti-carcinogenic, and has been found to significantly decrease levels of dangerous heterocyclic amines when cooked with meats at high temperatures. It’s also been shown to be effective in improving dermatitis, cognitive stimulant, enhancing memory and focus, protecting the liver (detoxification) and alleviating arthritis pain. The Eucalyptol present in this herb helps to loosen the chest congestion making phlegm easier to expel plus Rosemary is rich in anti-inflammatory tannin which helps to soothe a sore throat.
    11. Saffron : This is the world’s most expensive spice. Active components of Saffron i.e. crocin and safranal, helps preserve levels of dopamine, serotonin, and norepinephrine in the brain thereby helping in treating depression. Saffron may help protect against Alzheimer’s disease, anxiety, insomnia, multiple sclerosis and Parkinson’s disease. Saffron can function as an effective energy booster and can increase body’s metabolism by increasing blood circulation. Consuming a pinch of saffron with a spoonful of honey can be an effective remedy for heavy periods. It’s also known for it’s ability to beautify your skin. Wearing a saffron face mask can help clear up acne and blemishes, brighten dull skin, and give you a glow.
    12. Sage: Sage is an herb native to the Mediterranean. Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. It boosts brain function, improves memory and concentration, helps in easing alzheimer’s symptoms. Also, Sage helps prevents arteries from hardening and thereby reducing risk of heart attack. Another promising role which is heart healthy, Sage helps in maintaining the healthy lipid profile.
    13. Turmeric: Turmeric was once called a poor man’s saffron, but now we know how incredibly healing and powerful this spice truly is. Curcumin is the active compound in turmeric that is powerfully anti-inflammatory as well as rich in antioxidants. I have written a blog focusing on health benefits of turmeric, it would be worthwhile to read that, it’s accessible on http://goqii.com/blog/why-should-we-all-eat-more-turmeric
    14. Thyme: Thyme is an herb more native to Mediterranean and French cuisine. It has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. The volatile oil present in thyme are believed to increase the content of omega 3 fatty acids in brain. Thyme has decent number of flavonoids and is proven to posses’ cancer preventing properties. Thyme is also believed to relieve pain of difficult menstruation better than ibruprofen. An ounce (28g) of the herb is steeped in two cups water is consumed after straining and sweetening (optional) for optimal benefits.

Phew !! Now that was pretty exhaustive list. Isn’t it amazing that these sparingly required ingredients can have such a huge impact on our health?? Now that you know about some of these amazing key benefits, go ahead, spread the word and try out a new recipe using one of the spices above.

Be sure to comment below and letting me know what you’re going to cook up !

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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When Was The Last Time You Had A Complete Health Check?

complete health checkThe week began on a sad note. Monday morning was a morning, I would like to erase out of my memory as soon as possible. I was sitting at the breakfast table with my wife when I got a call from my mom saying that one of my cousins-Raj had suffered a major heart attack and had passed away even before reaching the hospital. It was an untimely death. He was barely 40 years of age, young and happy with no major worries. Nobody in the family had seen this coming, not even his wife.

He displayed no signs of stress, worry or any kind of illness. He was not fat nor did he lead a sedentary lifestyle. Then what happened? This thought kept bothering me ever since I heard of what had happened. Being a Doctor, I was determined to delve deep to find the root cause of the problem. After probing some of the family members, I found that there was a family history of heart disease and diabetes. Despite this, he had not done a single blood check in the last 3 years. Whenever I would enquire about getting a health checkup, he would brush it aside and say, “I am healthy and I do not see a need to get pricked unnecessarily”.

What upsets me more is that we are a family of doctors and within my own family, I have people who think otherwise about health check-ups and feel it is unnecessary to have one done regularly, more so, when you do not display any symptoms of illness. The importance of health checkups is highlighted only when you encounter health problems you really can’t predict. Isn’t it better to be safe than sorry later?

Let me be loud and clear when I say, there is a reason why blood tests have been invented and have a huge diagnostic value. Unfortunately, getting a blood test today, is considered as a money making a source for the Doctor. I don’t want to talk about blood tests today, I just want to emphasize the importance of getting a whole body check-up done once a year, especially if you are over 30 years old. Timely medical checkups could make all the difference between prevention and cure; especially when each decade comes with its own set of lifestyle ailments.

What is the harm I ask? What do you have to lose? If it’s the money, then maybe you can cut down on eating out one weekend or reduce your shopping one month and instead utilize that money to get to know about your health?

A lot changes in 30 days leave alone in 365 days. We go through several ups and downs and our body goes through a lot of wear and tear process be it physical or mental. Our internal organs such as the heart, liver, kidneys are designed to work non-stop and there is no harm in knowing the state of our organs and bones in real time so that the necessary lifestyle changes can be made if needed.

One does not have to necessarily pop pills, more often than not, lifestyle changes can make a huge difference. If a machine works well with regular maintenance and check-ups, then why do we leave the most important machine (our body) to chance? You need to listen to your body, feel the pain when it happens, and address the breakdown in a way to avoid its re-occurrence. You need to give your body a good fighting chance by living a good healthy life which is supported by well-functioning internal organs.

Personally, a good comprehensive screening package including CBC ( Complete Blood Count), Lipids, Renal (Kidney) and Liver profile, Sugar tests, Thyroid and basic Vitamins like D and B12 is a must for every individual once a year even if he or she is absolutely healthy. The Thyrocare Aarogyam C package covers all these tests and is available on the GOQii Health Store here.

Age is not a factor. Anybody at the age of 30 years and above should get their blood tests done once a year at least. This is an excellent comprehensive screening of your entire body including heart, liver, and kidney along with important vitamins. We are putting in a lot of effort taking care of our bodies but, if our organs don’t support it then we will always fall short of results.

The prerequisite for leading a healthy life is a comprehensive health check-up once a year. You don’t even need to step out to get a test done. You can even do it from the convenience of your home! So hurry up, get a complete health check now and stay safe.

#BeTheForce 

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Turmeric- ‘Haldi’- for Health

Curcumin

Bablu disliked ‘Haldi Dhoodh’ (Turmeric Milk) to no extent. He could endure anything but turmeric powder in his milk. But alas, his mother insisted and as a child he could not do much about it. Bablu’s mother believed that turmeric is a wonder ‘drug’ for numerous ailments. As he got a bit older he also got aware and realised during winters he never succumbed to common ailments like cough and cold. His immune system was stronger than many of his friends. He enjoyed his health! But, always   wondered how!

Turmeric is derived from the rhizomes of the plant Curcuma longa, which is a member of the ginger family. It has the compounds with medicinal properties which is Curcumin. Even though Curcumin is 3% of turmeric, the use of turmeric is not lessened in anyway. Curcumin is the most active component of turmeric and has powerful antioxidant and anti-inflammatory properties. This is precisely the reason that ‘Haldi’(turmeric) finds a special place in India (Ayurveda) for many ailments.

Turmeric is Anti- inflammatory

  • Turmeric contains more than two dozen anti-inflammatory compounds including six different COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation).
  • External application of turmeric is beneficial for sprains and swellings because of the Curcumin compound.
  • Due to its anti-inflammatory properties and pain relieving properties, Curcumin and turmeric is used for arthritic pain.
  • Because inflammation is closely linked to tumor promotion, Curcumin with its potent anti-inflammatory property is anticipated to exert chemopreventive effects on carcinogenesis. Hence, the past few decades have witnessed intense research devoted to the antioxidant and anti-inflammatory properties of Curcumin.

Turmeric Prevents

The antibacterial and anti-viral action of curcumin makes it the best remedy to treat cough and cold naturally. The anti-inflammatory action of curcumin aids in relieving the chest congestion that develops in people suffering with chronic cough. It is advised to include turmeric in a daily diet during winters to prevent viral and bacterial infection. The dosage could be –one tsp turmeric with a glass of warm milk.One can also have a 1-2 tsps of turmeric powder without mixing it for the same effect.

Turmeric Prevents

Turmeric Heals

  • Curcuma has natural antiseptic and antibacterial properties and can be used as effective disinfectant in case of cuts and minor burns. Turmeric also helps repair damaged skin and may be used to treat psoriasis and other inflammatory skin conditions.
  • Turmeric with other constituents has a great effect- Having haldi (Turmeric) mixed with mustard oil and onion juice every hour stops rectal bleeding in piles in most of the cases.
  • As a rich source of iron, turmeric is valuable for anemia.
  • Curcuma has protective action on intestinal flora. Curcuma is beneficial in Crohn’s disease (an ailment that affects the digestive tract) and ulcerative colitis.

Turmeric Boosts General Health

  • Curcumin Detoxifies the liver- It helps in stimulating bile production in the liver and encouraging excretion of bile via the gallbladder, which improves the body’s ability to digest fats.
  • It balances cholesterol levels, fights allergies, stimulates digestion, boosts immunity and enhances the complexion.
  • Studies suggest that curcumin has several properties that could make it effective at preventing Alzheimer’s disease.

Turmeric is Anti- cancer

  • Curcumin powder mixed with pure cow’s ghee(Clarified Butter) might wade away cancer cells in most cases and also regenerates new cells in the body.
  • Curcuma has been demonstrated to inhibit tumor growth and stimulate apoptosis, an intracellular mechanism for cells of all types to “kill” themselves. It neutralizes those substances and conditions which can cause cancer.
  • It directly helps a cell retain its integrity if threatened by carcinogens.

Turmeric is an Effective Cosmetic

  • Turmeric paste mixed with aloe vera, water and milk will clear your skin as well. Turmeric mixed with gram flour (besan) is an effective & cheap scrub, and is known to clear tan. 

So if you say yes to your health, haldi  (Turmeric) has to find some space in your scheme of affairs! 

If you’ve found these turmeric health benefits valuable and have more questions or thoughts to share, drop a comment below! For further insights into maintaining a healthy lifestyle, explore more on Healthy Reads. If you’re seeking personalised guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Breathe Easy Through Pregnancy: A Guide to Prenatal Breathing Techniques

As you enter motherhood after conceiving, there are a lot of tips given to pregnant women on what to eat, how to stand, sit, how to sleep and so on.

But, one of the most important things to learn during pregnancy is how to breathe. The correct breathing technique makes a world of a difference because it helps every cell. Hence mother-to-be can master the techniques throughout pregnancy. Breathing is very important during pregnancy as it ensures efficient removal of waste from the body as well as get a plentiful supply of oxygen for both the mother and child. Effective breathing purifies and calms the nervous system and induces a feeling of pleasant well-being.

One can learn the following practices throughout pregnancy so that at the time of labour they become second nature.

Let me list down the types of breathing that can be practised during pregnancy.

Equal Breathing: While standing, sitting or lying down, breathe in fully, slowly and rhythmically, without jerks, using the whole respiratory system of the abdomen, chest, pharynx and nose. Breathe out an equal number of counts. Concentrate on breathing in = life-giving air and breathing out. A feeling of peacefulness or quietness floods in. This technique has a great advantage to relax during labour. This gentle breathing helps to relax the uterine muscles and diverts the mind.

Diaphragmatic Breathing: While lying down on the back, flex the knees and keep the feet flat on the ground or bed. Keep one hand on the abdomen and keep one beside you. Slowly concentrate on the abdomen rising rhythmically with each inhalation and relaxation during exhalation. Thus, feel the abdomen rising and falling with breathing. Count up to ten seconds. Do not use force or jerks while inhaling. It helps to deal with stress for the Mother-to-be. The diaphragm muscle is supposed to rhythmically massage the organs of the body. The massage gently encourages blood flow, lymph flow, nutrient delivery, and waste removal in the organs and all tissues of the body, including tissues in the womb.  It also helps one deal with Shortness of Breath.

Chest Level Breathing: Place your hands on your chest, below your collarbone. In addition, you can have your partner place one hand at the same level on your back. Now breathe in and out through your mouth up to your hands, a shallow, slow and gentle breath. The rib cage and thoracic cavity expand to the sides, front and back for each inhalation and exhalation.  Do about 10-12 breaths in 30 seconds. If you exceed 12 breaths, then slow down.

Jaw Level Breathing – “OUT”: The jaw level breathing entails simply saying the word OUT with stress on T. Do not worry about your breathing; it will take care of itself as you say the word. Count about 20-25 breaths in 30 seconds.

Rechaka Pranayam or Expulsion Breathing: Breathing out and maximizing exhalation is a secret of relaxation while in labour. Breathe in for a count of four seconds or as convenient and slowly breath out for double the count. Again, take one breath in and breathe out for double the count. This can be done whenever a contraction is felt in the first stage of labour, while the opening of the cervix is dilating. An alternative to the same is to breathe in air and while exhaling, hum Aum or any pleasing sound. Singing works on the same principle of exhalation. Mental relaxation and peace are felt.

Blowing: At times breathing in from the nose, blowing out through the mouth and repeating the whole procedure, helps a great deal. Retaining breath and thrashing around with anxiety and clutching onto things can cause tension, exhaustion and discomfort. The secret is to LET GO! You are in a partnership with your baby to help them to emerge gracefully.

The Second Stage of Labour: When the mouth of the uterus is dilated completely, is the time of actual active pushing, not before that. When the contractions come, the breathing technique at that time would be to take a breath, hold it in and push down hard as if one is expelling a hard bowel movement. While the contraction lasts, again take in a deep breath, hold it in and push as long as possible. Do these two or three times during a contraction. Between contraction, the mother should relax in abdominal breathing. Continue till the baby is out. Soon you will hear the cry of your baby.

During the Third Stage of Labour: This stage of delivery is of the placenta. Breathe normally. It usually separates and comes within five or fifteen minutes. Slight uterine contractions may be felt during this period as the placenta slips out. This is the time to relax well. There should be relaxed joyful feeling throughout.

Benefits of Breathing Exercise:

  1. Calm deep breathing can help you deal with morning sickness in early pregnancy
  2. Deep breathing can help you fall in deep and rejuvenating sleep. Deep breathing with active visualization of images of your muscle groups relaxing can put your body in a state of relaxation. After this, one can imagine the healthy growth of both the mother and the child to help you fall into a happy sleep.
  3. Regular and proper breathing can help you deal with labour pain easily.
  4. Breathing can help transport nutrients and oxygen well to the baby and result in healthy baby growth
  5. Breathing can help you deal with, stress, depression, feeling low and unwanted advice from others during pregnancy as well.

NOTE: If you every feels dizzy during breathing practices, cover your nose and mouth with your palms and blow out once. Then breath normally. This will re-establish the proper balance of oxygen and carbon dioxide in your body and relieve dizziness if it is experienced.

If this article helped you, let us know your thoughts in the comments below. You can find more articles on women’s care here. To keep a track of your pregnancy, you can also download the GOQii App here 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 

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