1.Nutmeg is an oval shaped spice seed commonly found in our kitchen. A native spice of Indonesia but is now popular in many cuisines used in both sweet and savoury dishes. It is available as a whole spice and as well as powdered.
2.Anti inflammatory: Studies have shown that nutmeg is rich in anti-inflammatory compounds which help by inhibiting the enzymes that promotes the inflammation process.
3.Antioxidants: It contains powerful antioxidants which reduces oxidative stress and keep the free radical damage under control. Therefore, it’s consumption can help in controlling the progress of certain chronic conditions like neuro degerative diseases, some cancers and heart ailments.
4.Indigestion: Nutmeg has been found to be beneficial when consumed during indigestion, abdominal discomfort and flatulence.
5.Antibacterial: Because of it’s antibacterial properties, it is effective against acne when applied in powdered form along with cinnamon and honey. It is also very helpful in cases of dental cavities, bad breath and gum inflammation.
6.Insomnia: Studies have shown that this spice helps in aiding sleep by improving both the duration and quality. Adding a pinch of nutmeg in a glass of milk before bedtime can do the trick. Research have shown that it can boost libido in men and is also a potential anti-depressant. But further studies are needed in these aspects.
7.Common cold: Since it is rich in anti bacterial properties, it is useful in cases of rhinitis and common cold.
8.Nutrition: It is a source of wide variety of vitamins and minerals like Vitamin A,C,E and minerals like maganese, magnesium, zinc and iron.
9.Toxicity: Small amount of consumption as less than 2 grams is quite safe. But consumption of larger quantity can lead to serious toxicity or even death. Cases of nutmeg toxicity has been reported in the past when used in larger quantity for recreational purposes or due to ignorance.
10.Uses: Nutmeg is a common ingredient used in various European, Indian, Asian cooking, baking dishes, curries etc. Also, we can sprinkle it in our breakfast cereal, coffee, milk, or fruit salad to add the nutty flavor.
1. Chicory is a tuberous herbeceous root, usually grown in winter. Though it is a native herb from Europe and Asia, but nowadays it widely grown in many areas for its health benefits and as a herbal remedy.
2. Chicory roots are a good source of carbs, minerals, and phytochemicals, including flavonoids. It has been utilized as herbal medicine for generations due to its high nutritional value. Research have shown that it has anti-inflammatory, antibacterial, and antioxidant properties.
3. In modern days, many of its benefits has been scientifically proven. Chicory root is rich in inulin which is a fructose rich fiber and acts as a prebiotic. It promotes growth of healthy bacteria in the gut. Since, it is undigested in the gut when consumed, so it can act as a laxative and relieves constipation.
4. Studies have shown that chicory can contribute to lower blood sugar and helps in insulin resistance. Therefore, it can be an aid in the treatment of diabetes.
5. Other list of benefits of chicory roots are it can promote the weight loss process, improves liver health, boost kidney function by its diuretic properties and may help in treating candida and eczema.
Chicory coffee
6. Since chicory roots are naturally caffeine free, so they have widely been used as a coffee alternative to reduce the intake of caffeine. Repeated consumption of coffee may lead to excess caffeine intake which in turn can cause issues like increasing the level of cortisol and stress.
7. Extensively used method of including chicory in diet is by blending with coffee as chicory coffee, or as herbal tea. It is also integrated in cereals, protein bars and other food items.
8. Like any other food, Chicory roots also have it’s share of side effects like over consumption can lead to allergic reactions, skin rashes, GI symptoms like discomfort, diarrhoea and gall stone.It is contraindicated during pregnancy and lactation.
9. As there is no specific doses of daily consumption of chicory, generally having around 5 gram of inulin in 500ml of chicory coffee in regular diet may not lead to any adverse effects. However, a Physician’s or an expert advice is recommended.
10. Chicory roots have been in ancient cultures for ages as a herbal medicine. History says that it has been in use as a healthy beverage for many centuries for its health benefits.
Ginger is an ingredient common to our cuisine for centuries. It is widely used in most of the culinary dishes. Besides adding the zing in our taste buds, it has immense medicinal and health benefits.
Ginger contains gingerol that imparts its unique taste and flavour to cooking. This compound gingerol is a natural antioxidant and anti-inflammatory. Hence, ginger helps to cure common cold, flu, seasonal rhinitis and fungal infections.
Previous studies have shown that ginger has played an important role in controlling blood sugar levels in people with type 2 diabetes. Researches also show that regular intake of ginger helps to reduce the levels of LDL cholesterol and triglycerides, thereby reducing the risk factors of cardiovascular diseases. It is also effective in weight loss.
Ginger is highly effective against swelling, itchiness and minor skin allergies such as hives. Having ginger juice along with jaggary powder can be consumed to reduce skin allergies and itching.
Ginger is an effective pain reliever. Consuming ginger slices or ginger juice can help to reduce joint pain, body ache and earache.
Consuming ginger or raw ginger juice has helped in improving many digestive issues. Eating raw ginger slices before a meal will help to stimulate digestion and improves the appetite. A person having indigestion, belching, bloating will be relieved after having ginger juice along with lemon juice or ginger slices. Problems like nausea, vomiting, diarrhea can all be relieved after consuming ginger. So, it can be used during Morning sickness. People taking chemotherapy may use ginger to alleviate post-drug side effects.
Ginger is very effective when used freshly, but also beneficial when consumed as a powder for juices or tea. A common spice used in various cuisines.
Ginger is effective against degenerative diseases like multiple sclerosis, Parkinson’s disease, Alzheimer’s disease due to the presence of compounds like 6-gingerol and 6- shogoal.
Ginger is grown especially in tropical areas. Ginger roots are mainly used for cooking and healing purpose. It can be stored in dried or powdered form for a long time. Ginger supplements are available in capsules or liquid extracts. Ginger oil as essential oil is used in beauty products.
Ginger is rich in dietary fibre and in vitamins like B3, B6 and C. It is rich in folate, magnesium, phosphorus and zinc.
Ginger is usually safe, but it must be used in moderation as part of a healthy diet. Too much consumption or concentrated higher doses may lead to heartburn, stomach upset or loose motion.
1. The human body in which each of us lives is made up of around 37 trillion cells, to be precise. And every day, about 1-2 percent of the cells are renewing. So, exactly after 90–100 days, a new “me” appears. We remain so busy with our routine lives that we hardly acknowledge this fact, and many of us are not even aware of it. So, ‘change’ is the constant tune, not just within the universe but also within us.
2. Now that we understand that our bodies undergo transformation on a daily basis, So, the question is: how does this self-renewal occur? Let’s go back to our past a little bit. The human body develops from the human embryo, which is fertilized by an oocyte and a sperm cell. This embryo is made up of stem cells. The stem cells are the basic cells (undifferenciated cells) of the human body, which, through the process of mutation and transformation grow into different cells like nerve cells, bone cells, muscle cells, blood cells and so on. Throughout our lifespan, these stem cells undergo cell division and keep replicating; that’s how self-renewal happens.
3. Under normal physiological self-renewal processes, different cells in the body have differing rates of cell division. So, the replication process of various tissues, organs, and blood cells in the body has a different time frame, like the skin epidermal cells, which can take around 10–30 days, whereas a bone cell takes 3 months, or a hair grows about 1 cm in one month, and so on.
4. Though our body is constantly changing due to the continuous self-renewal process through different cell cycles like shedding the old skin cells, renewal of intestinal cell lining, and growing hair or nails on a routine basis, this isn’t a simpler process. The human body is still very complicated and has exceptions. Some cells, such as those in the brain (cerebral cortex), eyes (such as lenses), and heart, do not change from birth to death.
5. But then, why is self-renewal important and must be maintained? Under normal physiological conditions, stem cells have two functions: proliferation and differentiation. Though stem cells have a natural proliferative capacity throughout our lives, disease conditions can affect their physiological self-renewal ability and behavior due to factors such as damage or an unhealthy lifestyle (obesity, lack of physical activity, smoking, or a poor diet).
6. A lack of an appropriate environment within the body or poor maintenance of the human body might eventually lead to the exhaustion of the capacity of stem cell proliferation, which causes premature aging or tissue atrophy. With aging, stem cell activity, tissue regenerative and haemeostasis is significantly declined.
7. Sometime, due to the unhealthy environment within the body, mutations lead to aggressive stem cell division without going through the natural cell differentiation process. This can lead to abnormal tissue growth or cancer in the body. Therefore, the physiological process of stem cell division and the natural stem cell behavior can be affected by four disease conditions, like degenerative, metabolic, cardiovascular, and inflammatory conditions.
8. Regenerative medicine and therapies have arisen as a result of the discovery that defective self-renewal mechanisms in the body are the root cause of malignancies and abnormal cell proliferation. Many disorders are being treated with regenerative medicines based on stem cells. Recent years have seen a significant increase in the use of stem cell treatment to treat a variety of diseases like cancer and disorders including type 1 diabetes, heart disease, stroke, Parkinson’s, burns, osteoarthritis, by regenerating cells, repairing tissues, and transplanting organs.
9. The fact about regenerative medicine is that, though it has helped many patients around the world, the cost of treatment is quite high as the procedure is complicated and the failure rate is high. Human stem cell treatment requires culturing human stem cells in a laboratory setting for a longer period of time, which is quite difficult.
10. The market is flooded with products that promote cell regeneration, anti-aging, and longevity. The lofty claims made by these items are still quite dubious. But it is true that some supplements do work to improve health, lower inflammation, and increase immunity. But in the end, having a healthy diet, getting enough sleep, a calm mind, and exercising regularly is all that’s necessary for good health.
We know by now that our gut flora is full of the microbiome. It is this microbiome flora which maintains our health and wellbeing. Previously, nobody ever worried about this microbiome flora which is natural and responsible for our good health. But in today’s time, due to consuming highly processed, refined food, heavy toxins and pesticides in food, unhealthy lifestyle, artificial farming and hybrid products, environmental toxins, this gut microbiome flora is greatly affected. The overall health and immunity status of people have suffered much. As a result, many chronic health issues like chronic inflammation, inflammatory bowel diseases, autoimmune conditions, and cancers have increased.
In the past, food used to come directly from the soil. People lived closer to nature. Nowadays, whatever food is available in the Supermarket, are all cleaned, bleached grains, vegetables, fruits, and processed refined, packaged foods. Therefore, the gut microbiome flora is shrinking slowly. This is why more and more people are suffering from gut health issues and other chronic severe conditions.
6 Important facts about Probiotics and SBO supplements:
1. Probiotics are live organisms which are found in some natural foods. They are also available in the form of supplements. There are mainly two types: Lactobacillus acidophilus and Bifidobacteria. They have become very popular in recent times because they provide the gut microbiome flora with good bacteria, improve digestion, increase immunity, and improve overall health and wellbeing.
Probiotics are found naturally in fermented foods like:
Kefir
Saurkraut
Kombucha
Natto
Yoghurt
Apple cider vinegar
Miso
Gherkins
Kimchi
3. Dairy-based probiotics are naturally found in yoghurt, especially in goat milk yoghurt and raw cheese. But, in processed cheese and poorly storage dairy products, probiotic bacteria get denatured. Sometimes, acidic ph in the stomach also can harm the good probiotic bacteria found in dairy. So, having dairy products may not provide enough probiotic in our body.
4. SBOs are soil-based organisms found in the soil, about 6 inches below the topsoil. They are found to be very beneficial to overall good health. To name a few, like Anthrobacter Simplex, Bacillus brevis and many more. Commercially grown plants and crops lack SBOs as they are no longer grown on the natural organic environment. So, SBO supplements are very much in demand.
5. SBO supplements are useful in improving overall immunity status, improving inflammation and digestion. Patients affected by chronic issues, or who undergo chemotherapy, SBOs supplements help improve gut functions and immunity status significantly.
6. While taking Probiotics and SBO supplements, one should start slowly and in consultation with a Physician. About 70%-80% of people can show marked improvement after taking supplements like improving digestion, reducing inflammation, and improving immunity. While some may show slow progress like the symptoms can slowly reduce. While there may not be any improvement or sometimes some people, there may have a negative impact. So the response is quite variable. The decision of using such supplements depends on the individual and his or her requirement. Otherwise, regular intake of natural sources of Probiotics can be very beneficial too.
Bloating is quite common after having a heavy meal or drinking a big can of fizzy drink. It’s a feeling of abdominal fullness due to mostly build-up of gas. It can also happen whenever we binge on fried foods. So, it a common stomach issue, associated with some gastrointestinal disorders.
The underlying causes can be:
1.Drinking carbonated drinks. 2.Swallowing too much air while eating too fast. 3.Overeating. 4.Constipation. 5.Irritable bowel disorder. 6.Food intolerance like – gluten, lactose (dairy), fructose. 7.Food allergy. 8.Celiac disease.
9.Gas forming foods like lentils, legumes, beans. 10.Parasite infestation. 11.Polycystic ovarian syndrome. 12.Diverticulosis. 13.Gastroesophageal reflux disease. 14.Dehydration. 15.Abdominal tumours like cancers of stomach, uterus, ovary, liver.
Bloating is usually short-lived and relieved with passing of motion and increasing physical mobility. Usually, trigger food items or fizzy drinks should be avoided. Bloating is mistaken for distention which is different. Distention is when the abdomen is visibly swollen. It is usually associated with pain and has an underlying cause which needs investigation. Bloating can have a sense of fullness and a vague sharp pain too. If there are repeated episodes or a constant feeling of bloating, the underlying cause needs to be thoroughly investigated. A visit to a doctor, physical examination, ultrasound, CT scan, endoscopy are some of the methods to diagnose the underlying cause. And, the treatment would depend on the clinical and radiology assessment.
But commonly bloating can be relieved by taking some self-help measures:
1. When you suffer from bloating, you tend to notice the food items which precipitate such episodes. So, it is wise to avoid the trigger of food items. 2.Avoiding fizzy drinks and carbonated drinks.
3. Chewing and eating food slowly can facilitate better digestion.
4. The intake of fluid and water should be increased to avoid constipation. 5. Avoiding gas-forming foods like lentils, beans if they make you uncomfortable after consuming.
6. Intake of more fibrous foods which are helpful to form the stool bulk.
7.Reducing stress by meditation, mindfulness, exercise, yoga. Because a stressed mind brings our body to the sympathetic mode, which is fight or flight mode. In such a state, the body’s digestive capacity is inadequate.
8. Eating small meals withregular intervals instead of a heavy meal. 9. Regular exercise and physical mobility ensures better digestion.
10. Eating probiotics daily like yoghurt, Kimchi, saurkraut.
11. Avoiding sugar alcohol like xylitol, sorbitol, or mannitol which are found in sugar-free drinks and chewing gums. 12. Give yourself time in making diet changes. Taking small steps slowly in the diet is wise. Having too much of plant-based food suddenly or fibres consumed can cause bloating.
The body requires and functions at an optimal level when in an alkaline ph environment. But unfortunately, due to eating unhealthy foods like junk foods, fried food, processed foods and foods with high sugar content, the body turns acidic and disturb the ph balance. This state of imbalance can lead to several diseased conditions like heart diseases, cancers, skin disorders, autoimmune conditions, allergies, and the list can go on and on. The simple solution to this problem is avoiding the unhealthy food items and daily intake of alkaline food in our diet, which can correct the imbalance and maintain an alkaline environment.
15 foods that can be included in our daily diet to maintain an alkaline ph :
1.Bananas: High in potassium content and helps to maintain an alkaline ph. 2.Cucumber: They can neutralize acids and facilitate digestion. It is loaded with vitamins and minerals and is anti-inflammatory. It is also high in water content and keeps our body hydrated.
3.Lemon: Lemon contains citric acid, which is usually acidic. But when metabolized, helps to alkalinize the ph in the body. They are high in calcium, irons, minerals, vitamins mainly B complex. It is antibacterial, antiviral, immune boosters and good for skin health.
4. Watermelon: It is packed with nutrients which can be extraordinarily alkaline and improves the overall health.
5. Blueberries: Berries are high in antioxidants, high alkaline foods and are proven to have health benefits for heart, brain, and anti-ageing.
6.Kale: Among the green leafy veggies, kale is one of the healthiest options. They are highly alkaline, rich in flavonoids which have anti-inflammatory and anti-cancer properties. 7.Garlic: Allicin, the compound in garlic is an antibacterial, antifungal, antiviral, antioxidant. Also loaded with vitamins and minerals, garlic acts as a detoxifying agent by increasing the glutathione that helps to filter toxins. It also helps to maintain an alkaline ph in the body.
8.Avocado: Rich in healthy fats, dietary fibres, minerals, vitamins, they flush out the acidic toxins and waste and maintain an alkaline environment.
9.Almond: Most nuts are healthy, but almonds are the most nutritious option which has high calcium and iron content. It is an excellent alkalizer.
10. Apricots: Both raw and dried apricots are high alkaline food and nutrient-dense. 11. Cayenne Pepper and Jalapeno: They are high in alkaline content which is anti-inflammatory, and antioxidant properties which help to fight toxins. Thye also increases endorphins in the body. 12. Tofu: They are rich in proteins and isoflavonoids and helps to maintain an alkaline balance. 13.Sea vegetables: All varieties have a different range of benefits, but all are excellent alkaline foods. They are also rich in iodine. 14. Beet greens: They are one of the richest alkaline food. Beets greens can be added to salads and smoothies.
15. Green beans are considered alkaline food besides their high nutritional value.
Inositol is a pseudovitamin, more commonly referred to as vitamin B8. Unlike other vitamins, Inositol is not considered essential as the body can make it. The kidneys and other body parts can produce it. Inositol is mostly found in the brain. It is vital for the body because it is involved in several crucial processes of the body namely –
1. Insulin regulation and helps to maintain blood sugar. It can improve the insulin sensitivity of the insulin receptors and reduces insulin resistance. 2. Fat metabolism which prevents the fat from accumulation. 3. Neurotransmitter synthesis like Seratonin which is greatly affected by Inositol. Therefore, it affects our mood and behaviour. 4. Calcium signalling. 5. Epigenetic regulation. 6. Cytosketetal formation.
Because it plays an essential role in these processes, it helps to benefits and improve many chronic conditions like :
What is this fuss about blue light on eyes? Blue light is a significant component of sunlight. Blue light is beneficial as it maintains our circadian rythm, the natural wake and sleep cycle. It also makes us alert, boost energy and elevates our cognitive functions in the daytime.
With the change in lifestyle, occupation and technology, people have started living more indoor with devoid of natural sunlight. More exposure to all kinds of technology gadgets, illuminating artificial lights at night after sundown has begun to take a toll on human health.The blue light, which is healthy in the daytime, has started to interrupt the natural sleep cycle in the night time. The intense exposure from blue light emitted from artificial lights like LED, fluorescent lights and prolonged screen time of electronic gadgets like TV, computer and cell phones hurts our eyes and body. The blue light disrupts the secretion of melatonin which is the primary sleep hormone. Though, all light of different wavelength interferes with the secretion of melatonin. But, blue light interferes the maximum when compared to other light. With the daily exposure to blue light at night time, have started to disrupt, not just the sleep cycle, but the entire hormonal cycle and other biological processes of the human body. Researches have even found itlinked to some types of cancers, diabetes, obesity and heart ailments.
Sometips to prevent blue light exposure during the evening and night time:
1. Using dim light at night, preferably dim red light and using old types of incandescent light at home instead of LED lights. In a light spectrum, the longer the wavelength, the less effect it has on our health. Therefore, the red light is less likely to affect the circadian rythm.
2. Limit the screen time at least 2-3 hours before bedtime. It is essential to use a blue light filter or glasses at night time when working in the computer or doing a night shift work.
3. Using a lubricating eye drops to prevent dry eyes and irritation caused by prolonged screen exposure. It is vital to keep a distance of 2 feet away from the computer screen. Eye blinking should frequently be to prevent dryness.
4. Natural exposure to sunlight in the day time is essential for healthy life processes to carry out optimally, prevent mitochondrial damage, helps in ATP synthesis and Vitamin D synthesis.
5. Consuming green leafy veggies, omega three fatty acids rich food, carrots are all good for eyes. Drinking plenty of water is beneficial. Splashing the eyes with cold water to prevent drying and itchiness of eyes. Proper nutritional care necessary and is vital to quit smoking as they both are essential to prevent age-related macular degeneration.
6. Eye muscle exercise and following the 20/20/20 rule.
Why is insulin so important? Insulin is the hormone which is secreted by the pancreas, which regulates the blood glucose level at every single point in time.In a typical scenario, whenever, we eat a meal comprising of macronutrients carbohydrate, protein and fat, the body breakdown the carbohydrate portion instantly to provide energy. The blood glucose level gets spiked up—insulin releases which help the body cells to take up the glucose. And the remaining part is transported to the liver which is stored as glycogen. The insulin also helps to keep the protein and fat stored in the liver. By this way, insulin helps to maintain the blood glucose level in the bloodstream.
Insulin resistance is a state in the body, when the body cells do not respond to the hormone insulin, as a result of which the cells are unable to utilise the glucose in the bloodstream. So, the blood glucose level as well as the blood insulin level rises. Nowadays, insulin resistance cases are on the rise. Many patients can even remain undiagnosed. Such condition can lead to a host of problems like weight gain, obesity, high cholesterol, belly fat, high blood pressure, type 2 diabetes, polycystic ovarian syndrome and breast cancer.
Common symptoms are :
1. Hunger after eating: As the body cells are unable to take up the glucose in the blood due to unresponsiveness to insulin, the body cells remain starved despite a high level of glucose in the bloodstream. So, the person feels hungry even after having a hearty meal. Your sugar cravings are more. You tend to be craving for more carbohydrate-rich foods. 2. Frequent urination: Because the insulin is not regulating the blood sugar properly, the kidneys have to make more urine to eliminate the excess blood sugar. You have the urge to urinate more frequently. 3.Thirsty always: When you are flushing urine more frequently, you are going to be thirsty more.
4. Abdominal fat: There usually is a deposition of fat around the abdomen, waistline. 5.Swollen ankles: Insulin causes the kidneys to retain salt and water as a result of which you may notice swollen ankles.
6.Dark patches: Due to high insulin level in the bloodstream, you may see dark patches in the neck, armpit and groin.
7.Skin tags. 8.Irregular menstrual cycle: Insulin resistance state influences other hormones in the body. In the case of women, there is an imbalance in the sex hormones and result in PCOS (polycystic ovarian syndrome). A vicious cycle sets in.
A blood test can diagnose insulin resistance state, namely, the blood glucose level (the fasting and postprandial), glucose tolerance test and Glycosylated haemoglobin test.
Some natural ways to lower the blood insulin level:
1.Losing weight: We need to make efforts to lose weight by adopting an active lifestyle and a low carbohydrate diet. It will help the body to slowly breakdown the reserved fat to utilise for energy sources. We should have more high fibre vegetables (non-starchy veggies), nuts, seeds, avocados, healthy fats like omega-three fatty acids, saturated fats like coconut oil, olive oil, eggs and butter. 2. Fasting: Fasting for at least 12 -16 hours will lower the blood insulin level and the blood glucose level. It will stimulate the breakdown of the fat reserve for the energy sources.
3.Intervals: Eating in intervals with a gap of 4-6 hours in between and altogether avoiding snacking. 4. Exercises mainly, high intensity or weight training helps to increase the sensitivity of muscles towards insulin. It also stimulates the use of glucose without the help of insulin.
5. Stress reduction: Stress increases the blood cortisol level, which in turns cause a high insulin level. So reducing stress by practising mindfulness, try walking in nature, yoga and meditation. Reducing stress by letting go of anger, hatred, fear, frustration or any trapped emotions.
6. Sleep: Sleep deprivation causes excess blood glucose level, which in turn increases a high insulin level. This elevated insulin level influences the other hormonal cycles.
Some low carb vegetables and fruits that can keep the blood sugar and insulin level low: Green leafy vegetables like spinach, lettuce, kale Aubergine Avocados Cabbage Broccoli Cucumber Radishes Green beans Cauliflower Mushroom, Tomatoes Paprika
Fruits like watermelon, oranges, berries like strawberries, raspberries,
3H:health,happiness,healing 