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7 Healthy Indian Drinks

There are only so many times you can say, “Just water for me, thanks,” Water is a healthy and safe bet, sure. In fact, it can’t be beaten. No drink can match water, isn’t it? Water is a panacea for many health problems

70 % body is comprised of water. There are innumerable benefits of having water. It promotes weight loss, boosts immunity, increases brain power, prevents hair fall, renders glowing skin, helps in clearing the gut, removes toxins from the body and many more.

So what do you do when you want more options but don’t want to stray from the healthy side of things? Luckily, there are actually several beverages that can do you one favour or another while spicing up your waterlogged palette. 

In this blog, I am going to talk about the healthiest drinks in India. Some of them are my absolute favourites and I include them in my diet throughout the year. Not only these drinks are tasty and easy to make but also offer numerous health benefits

From digestion related problems to skin issues, hair fall issues to serious problems of kidney, liver and heart, these drinks serve as pure nectar for the body.

There are sometimes when we feel like drinking something hot and cool, sweet and salty, morning and evening, summer and winters. I have chosen some most versatile health drinks

The SEVEN health drinks you must try are:

Starting with # 7 RAGI MALT

Ragi Malt Drink

If you are looking for a quick and healthy breakfast, try this one. Considering the nutritional and therapeutic value of Finger millet or Ragi for the human body, it is quite surprising and unfortunate that it is totally absent in most people’s diets today. 2 years ago, I read about it and even heard about the benefits and started having it regularly, since then this drink has been a part of my routine.

Quick Recipe:

  1. Ragi flour 3-4 tsp in a bowl with a little bit water poured in it which should be enough to make a paste of it.
  2. Then boil 1 cup of water and rock salt according to the taste and add ragi paste
  3. Keep stirring it for 2-3 mins, once it cools down to add some lemon juice 1/2 and some curd (50 gms) in it.
  4. Mix it well and your drink is ready, you can even have this in your breakfast when you are running late for work or it is a rescuer for people who have excuses to skip breakfast especially for the weight watchers.

Benefits:

Gluten free

Rich in Fibre

High in Calcium

Amino acids

Minerals

Vitamin D

# 6 Turmeric Milk

Turmeric Milk

We all must have tried it in our childhood or otherwise due to its anti-inflammatory properties but this turmeric milk recipe is quite different especially in winters.

Recipe:

  1. 1 glass of milk to boil (200gms)
  2. On boiling it add ½ tsp of turmeric
  3. Add a pinch of black pepper and ¼ tsp of Cow Ghee
  4. Let it boil with all these ingredients

Turmeric has antibacterial and viral properties and is considered a super herb since ancient times. The purpose of adding Black pepper helps in absorbing the turmeric in the body. The combination of ghee+ milk= pre nectar (acts as a panacea for many health problems) keep infections at bay this winter. Have it before 1 hour of going to bed.

Benefits

*Excellent Body detoxifier

*Blood purifier

*Cleanses Blood vessels

*Flushes out the toxins

*Kills Cancer cells

*Anti-ageing

*Improves Skin Tone

# 5 Buttermilk or Chaas

ButterMilk

Do you feel bloated after having heavy or spicy meals or feel thirsty through the day? Then it’s a must-have for people with weak digestion made in a traditional way. It helps you getting relief from all digestive and stomach related issues

Authentic recipe:

  1. In a blender add coriander leaves, mint leaves some ginger, curd, a pinch of asafoetida, rock salt, black salt and water.
  2. Blend them all
  3. Next step is flame 1tsp of ghee and add few cumin seeds in it and 1-2 curry leaves
  4. Let them splutter and later pour it on buttermilk and enjoy!

Benefits

* Rich in Vit B and Calcium

* Probiotics

* Try having this buttermilk post lunch for maximum benefit

#4 Lemon Honey Water

lemonhoneywater

One of the most popular drinks amongst the weight watchers and an excellent detoxifier. Some people complain that it causes a sore throat and acidity and is not that effective too. Which can be due to some common mistakes that people make while preparing it

Mistake 1> putting too much water and just 1 lemon to avoid acidity and increase water intake

Mistake 2 >Putting honey in hot water which may act against your body

To reap the maximum results out of it drink it early morning on empty stomach to see the miraculous results

Recipe:

  1. 200 ml lukewarm water, mix the juice of 1 lemon and 1tbsp honey
  2. Do not gulp it, gradually sip it down and finish it

Benefits

  • The citric acid in Lemon flushes out the toxins
  • Clears skin
  • Shrinks fat cells
  • Aids digestion
  • Detoxifies the body
  • Cleanses the blood
  • Boosts immunity

#3 Coconut water

Fresh_coconut_water

This is a natural energy drink detoxifies the body. Ideally, the right time to drink it before 12 noon for max benefit. And, even after an intensive workout session to hydrate our body. As it is a great mother nature’s Sports drink

Benefits:

  • Biologically pure
  • Has potassium equal to 4 bananas
  • Perfect electrolyte balance
  • Prevents hypertension

# 2 Sugarcane juice

Sugarcane Juice

It is an answer to people who have sweet tooth and crave for something sweet to drink especially in summers. It is the tastiest and healthiest of many juices, not only low in Glycaemic index is recommended to diabetics as well. It is a super juice among all other fruit juices. It is rich in nutrients as well. Adding ginger and mint to it will even more improve your digestion!

Benefits

  • Rich in iron, calcium, phosphorus, antioxidants
  • It cures a Common cold and boosts immunity
  • Fights fever and other infections too
  • Boosts energy
  • Strengthens liver
  • Relieves constipation
  • Removes Bad breath and Tooth Decay

#1 Carrot Milk

carrot milkIt’s a number one drink to try especially in winters and it’s already around. It works as a natural health supplement which can be taken from children to adults to old age

Recipe:

  1. 1 Medium sized grated carrot
  2. Half boil the carrot in a half cup of water
  3. Post that adds 200ml of milk in it
  4. Let the water evaporate and we would have a powerful health supplement ready

Benefits

  • Improves eyesight especially for people who work in front of gadgets for long hours
  • Relief from dark circles
  • For glowing skin
  • Increases strength
  • Clears vitamin deficiencies

Have it at least 2-3 times a week, if you want you can have it every day, anytime

If you wish to sweeten it, you can some jaggery powder or some honey

Honourable Mention:

Whenever you feel like drinking something Drink water! The best way is to keep it in a copper vessel on a wooden surface and keep it overnight and drink first thing in the morning and don’t pour it in other utensil and drink it straight from the copper vessel to multiply the nutrients in it.

I believe all the above drinks are very convenient and can be added in our fast-paced busy lives, as looking good is not enough- feeling good is what matters.

 

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Link between Vitamin D Deficiency & Depression

Vitamin-D- deficiency

Depression has been called the world’s number one public health problem. The American psychological association states that it is the most commonly occurring mental disorder. In India statistics show a shocking rise in the number of depression cases every single year and it affects almost every age group irrespective of gender.

Most of us know depression is a heterogeneous illness and has many different triggers. Let’s try to identify if VITAMIN D deficiency is one among them.

Vitamin D also was known as the “Sunshine” vitamin is a steroid hormone precursor. It was originally thought to play a role in mineralization of bones for keeping them strong and healthy, but over time research has linked low levels of Vitamin D levels to obesity, heart disease, diabetes, cancer, anxiety and DEPRESSION!

Limited sun exposure, darker skin tone, higher altitudes, poor diet, liver and kidney diseases, age etc., are few risk factors for Vitamin D deficiency.

Diagnosis:  The most accurate way to measure how much Vitamin D is in your body is the 25- hydroxylated blood test (25(OH)D). In my practice, I have observed not many have enough or optimal Vitamin D levels which should be over 35 ng/ml

I personally feel that it’s the most underrated and undervalued vitamin of all

Symptomology:  If you have a Vit D deficiency you may experience following physical symptoms

  • Aching bones, joint pains
  • Poor muscle endurance
  • Muscle cramps and weakness
  • Fatigue and generalized weakness
  • DIFFICULTY LOSING WEIGHT
  • Low immunity
  • Decreased stamina and endurance

You may also experience symptoms of Depression that include:

  • Overwhelming sadness, hopelessness, feeling empty
  • Diminished interest or pleasure in activities
  • Loss of appetite
  • Significant weight loss(when not on diet) or weight gain
  • Insomnia or Hypersomnia(excessive sleep) nearly every day
  • Lethargy
  • Problems concentrating
  • Headaches, back and neck pains
  • Psychomotor agitation/retardation(restlessness or sluggishness)
  • Recurrent suicidal ideations.

A link between Vitamin D deficiency and Depression

Many research studies have concluded that Vitamin D receptors have been found in the areas of brain that are linked to the onset of depression, It has also been found that Vitamin D affects the number of chemicals called Monoamines such as serotonin, dopamine (also known as ‘happy hormones’) and how they work in brain. Many anti-depressants medications work by increasing the number of monoamines in the brain.

A review of an international research shows Over 31,000 people participated in 13 studies that efficiently studied this area and the results showed a significant relationship between low levels of Vitamin D and depression.

According to a study in the Netherlands involving 1,702 people found that significant low levels of Vitamin D cause the developing of depressive symptoms in individuals. A 2 year follow up suggested that Vitamin D could be a cost-effective part of prevention and treatment interventions for depression.

One type of depression that appears to be even more strongly associated with Vitamin D is Seasonal Affective Disorder (SAD), a mood disorder characterized by depressive symptoms during times of year when there is relatively less sunshine. It occurs majorly during winter seasons. Symptoms of SAD coincide with a reduction in Vitamin D which in turn effects serotonin levels in the brain, thereby causing depressive symptoms.

Food sources of Vitamin D:

  • Fatty fish like tuna, mackerel, salmon, sardines and herring
  • Cod liver oil contains 450 IU of Vitamin D per teaspoon(5ml)
  • Oysters, shrimp
  • Egg yolks
  • Mushrooms: Like humans, mushrooms synthesize D when exposed to UV light
  • Vitamin D fortified cereals, milk, orange juice or soy milk.

Other helpful options are to get enough sun (at the least for around 15 mints daily) around midday which can be between 11 am to 1 pm. At this time sunlight is at its highest point and your body may manufacture it more efficiently in less time.

Also, get Vitamin D supplements if your D levels are at extremely low levels, recommended daily allowance (RDA) would be of 600 IU daily, plus a 60,000 IU Vitamin D sachet in milk/curd once every month for 4-6 months(see your physician for more information)

Of course, Vitamin D supplementation is only a part of a comprehensive treatment plan. A plan whether based on pharmaceuticals or natural methods should include psychotherapy. However, low levels of Vitamin D can impair and prolong recovery from depression. Hence, it’s always best to treat a problem holistically!

NOTE:

  • Healing properties of natural sunlight cannot penetrate glass, you cannot sit inside your home or car and reap its benefits
  • If you have darker skin, you will need about 25 times more exposure than a light-skinned individual to produce the same amount of D
  • You are looking at months of sunlight/supplements before levels return to normal
  • Kidneys and liver activates Vitamin D, having a kidney disease or damaged liver will hinder the activation of Vitamin D
  • SUNSCREENS- From strongest to weakest prohibit the body from making vitamin D by 95%. Your body needs sunlight without sunscreens to produce vitamin D. Even SPF 8 creams can prevent the production of vitamin D

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A Tale Of Self Belief and Determination

Weight loss is often a mental challenge rather than a physical one. If you can focus and not drift away from your goals, more than half of your work is done. This is Tanay Rawat’s story on how he did it?

BEFORE?AFTER

BEFORE?AFTER

Tanay Kumar Rawat’s goal was to achieve a normal BMI index, which required him to reduce his weight significantly. Also suffering from ENT disorders and constipation, breaking the mental barricade and gaining self-confidence was the first step Tanay adapted, towards his road to success.

“My primary health goal was to reduce my weight and achieve a normal BMI index, being subjected to ENT disorders and constipation didn’t make this task easier for me. The hardest part was to gain a sense of belief in myself and from there it was a less bumpy ride.

My coach Manmeet ma’am had planned a diet for me which required me to consume fewer carbs, fried food, and other junk items. Green salads, seasonal fruits, and a few chapatis became a regular in my everyday diet. It was also required that I walk for 20 minutes, a few minutes past my breakfast, lunch, and dinner. Other exercises in the regime included brisk walking of 45 minutes and some full body exercises.

Initially, walking for upto 20 minutes post dinner, I gradually brought the scale upto 1 hour per day. My diet was strictly supervised and controlled with minimum oil and fried food consumption. I reduced the intake of chapati’s ( flat bread) from 4 chapattis (flat bread) to 2 and mostly consumed only Vegetables, Dal or Milk as dinner. I also added salad’s and fruits into my diet and consumed them almost every day.”

Before joining GoQii, fried samosas and pakodas were a major part of Tanay’s, everyday diet. As far as walking and exercising were concerned, let’s just say his body received very minimal activity, leading to weight gain and other disorders. But those days are far behind him, integrating brisk walking and a healthy diet into his everyday life, Tanay has adapted a more disciplined way of life. When we asked him to comment on his achievement, this is what he had to say, “I have been able to reduce about 25kgs within 200 days of my new regime and I’m very proud of my achievement.”

Like every other individual out there, Tanay possessed the power to reshape his life and knew only he alone could better the quality of his life. This is a tale of self-belief and determination, which enabled Tanay to break free from his emotional bulwarks and make a difference.

Here is what Manmeet Kour’s has to say about Tanay Kumar Rawat

“At 41 years of age, reducing 25 kgs looked like a herculean task. Tanay’s determination was what inspired me to help him throughout. We started off by increasing his fiber intake, in the form of fruits and salads. Cinnamon water, flax seeds, and other healthy snacks were also introduced to Tanay’s diet. Brisk walking for 30-45 minutes every day was now a daily routine in his life. To improve Tanay’s sleep quality he was asked to consume nuts and drink a glass of milk before going to bed. The result was marvelous, Tanay burned 25kgs and reduced 2 inches from his waist and hips each. His stamina and immunity considerably increased and also felt very relieved of his ENT problem.”

Tanay is very active, determined, focused, and dedicated to his goal. He clocks more than 16 k steps daily, do yoga and meditation, consumes 3.5 liters of water daily and covers the distance of 12.5 km on an average day. His main area of concern was his weight, belly inches, and the stress. As a dedicated player, he started the walking and yoga right from the day-1 and never skipped a single day except for the traveling days. His food, steps, water log etc. everything is up to date never ever skipped even a single day without syncing the band. Each day’s food log right from the day it was told since August -17 is uploaded with the pics. Now he knows to controls portion and knows to compensate if he indulges once in a while. He joined with 103 kg and now he is 78 kgs. Initially, his diet was very low in proteins.

I tried to focus on his diet and also suggested him exercise to strengthen his core. I counseled him on choosing the healthy foods from the available choices. Als,o his dinner was made to be more on complex carbs and protein rich.As a coach, I am really glad to see his progress.

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Reduce Anxiety, Sleep Sound

anxiety1

Anxiety and Fear are a part of life. You may feel anxious before you take a test or walk a dark street. This kind of anxiety is useful as it can make you more alert, careful and productive, however, it usually ends soon after you are out of the situation that caused it. But, for millions of people, the anxiety does not go away and gets worse over time. This can make one, more restless, clumsy and unproductive thereby causing dysfunction in daily activities, and ultimately begins to take over lives.

Anxiety has plagued millions around the world from time immemorial. Anxiety is defined as a feeling of excessive worry, nervousness or unease about something. In this people are always preoccupied with ‘what- if’ thinking, what if something bad, dangerous or threatening could happen, what if anything bad happens to someone I love etc.

Symptoms of Anxiety:

Physical symptoms include:

  • Muscle tension, Muscle Twitching
  • Chronic indigestion, constipation, Diarrhoea
  • Increased or heavy breathing
  • Hyperventilation/Palpitations
  • Nausea
  • Cold chills, Hot flash, Frequent urination, sudden weight loss, headaches

Emotional symptoms include:

  • Feeling of dread, feeling tense and jumpy
  • Irritability
  • Restlessness
  • Sleep problems
  • Panicky most of the time

Cognitive symptoms:

  • Poor concentration Negative thoughts and Apprehension
  • Confusion
  • Poor communication, attention and memory skills

Now let’s move on to discuss how Anxiety may cause sleep problems

Many of us toss and turn and watch the clock when we can’t sleep for a night or two. But for some, a restless night is routine.

The growing cases of sleep disorders due to anxiety are not to be ignored. Indian women outnumber men when it comes to disturbed sleep due to anxiety.

Anxiety and sleep have a bidirectional relationship, meaning high amounts of anxiety tends to disrupt sleep and disruptions in sleep tend to increase anxiety.

In case of Anxiety, it begins in anticipation of an event. When you reflect on a stressful event at night, the emotional centres of brain namely Amygdala and Insular cortex get activated. This stimulates a chain of events that raise both your adrenaline and blood sugar levels. This sudden source of energy then keeps you alert, tense and restless. Ultimately disrupting your sleep.

Sleep on other hand is an integral part of emotional regulation. A lack of it leaves your emotions unstable and in disarray. You are more prone to falling sick often, show irritability and lack of patience and discontent often.

What your Anxiety at night may look like

An individual usually experiences either racing or stagnant/fixed anxious thoughts. These thoughts build on each other or spiral around making it harder and harder to fall asleep.

Some people describe this feeling as being stuck in their head.

Due to the consistent rise in adrenaline and cortisol (stress hormone) levels more and more physical symptoms may result.

Reduce Anxiety

  1. Melt Anxiety with mindfulness meditation: Focusing on your breath and physical sensations can help you stay in the present moment. This can help you recognize what your thoughts may be, allowing them to pass without reaction or judgement.
  2. Rationalize and not Awfulize: Accept the what if thinking as a projection that connects horrifying thoughts and images to anxiety. Think that a what if disaster does not validate or guarantee a disaster, Awfulizing things real or imagined situations as horrible, Awful or terrible will only make symptoms worse
  3. The shift from passive to active perspective: Talk to yourself in a realistic self- assuring way
  4. Relax your body Relax your mind: Practice Diaphragmatic breathing these exercises are simple to learn and can have relatively quick effects. This technique involves breathing in a way that your belly expands as you breathe in and contracts as you breathe out. Psychologist Jon Carlson describes belly breathing as a technique that can send calming signals to the brain and promote a feeling of relaxation and improved attention and awareness.
  5. Imagination and Relaxation: Rolodex of anxiety thoughts can be controlled by using Guided imagery, Guided imagery serves to redirect people’s attention away from what is stressing them and towards an alternative focus, this includes only visualizing pleasant and relaxing image like on a beach or on a serene hill or whatever may soothe a person. This practice is extremely portable, as it relies on nothing but one’s imagination and concentration abilities.
  6. Exercise: Regular exercise provides an outlet for frustrations and releases mood-enhancing endorphins/hormones
  7. Play music: Soft calming music can lower blood pressure and muscle agitation, usually found symptoms in people who get anxious often
  8. Direct anxiety elsewhere: Lend a hand to relative or neighbour or volunteer in your community services. Helping others will take your mind off your own anxieties and will help you count your blessings.

Sleep More Soundly

  1. Make good sleep a priority: Block out 7 hours for a full uninterrupted sleep
  2. Maintain regularity: Try to sleep and wake up on same time daily even on weekends, this helps circadian rhythm your ‘biological clock’ to tick properly.
  3. Avoid stimulants: Say no-no to alcohol, coffee, chocolate or nicotine post sunset
  4. Keep it cool: sleep in a dark room which is slightly cold, this helps the temperature in the brain to fall and help fall asleep quicker, the cool room takes your brain and body in the right temperature direction to get good sleep.
  5. Dark- deprived society: We need darkness in the evening to allow the release of a hormone called Melatonin(sleep hormone) It helps the healthy time of our sleep. In this modern era, we are severely deprived of darkness. So try to dim lights down in your home an hour before bed. Stay away from LED screens as they emit blue light that actually puts break on melatonin and fools brain into thinking it’s still daytime, even though night time.
  6. Do not stay in bed awake: If you haven’t fallen asleep within 30 mins of getting into bed or have woken up and finding difficult to fall back asleep, the advise is to get up go to another room and in dim light just read a book, no screens, no email checking, NO FOOD. And only when you feel sleepy should you return to bed and that way your brain can actually re-learn the association between bed being a place of sleep, rather than a place to stay awake.
  7. Avoid big meals before bedtime and avoid working out 2 hours before bedtime.
  8. Try magnesium-rich foods/supplements like fish or fish oil, almonds, bananas, pumpkin seeds, warm milk, cherries, mushrooms and dark green leafy veggies in dinner. Magnesium relaxes muscles and easesanxiety1 anxiety which contributes to insomnia
  9. Chamomile magic: Try having a cup of chamomile tea 30 mints before bed chamomile is regarded as a mild tranquillizer and sleep inducer, It relaxes nerves and muscles and help fall sleep quicker.

The power of sleep has always been known to be significant but now there’s more and more evidence demonstrating just how important it is for those who experience anxiety. By using above mentioned techniques you can hope for relief from anxiety and eventually will sleep your anxiety away!

 

 

 

 

 

 

 

 

 

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 […]