Category: Wellness

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Wellness

Be kind to your tummy this season

It’s the time to make merry, even as your digestive system cries for help. Read on for some natural remedies.
by Sharad Panjwani

painful tummyMinutes after you finish your meal, you experience mild aches or heaviness in your stomach. You may even experience flatulence, and though it is not a condition that seriously affects your life, it is irritating and sometimes embarrassing.

Too often we rely on OTC drugs and quick fixes when dealing with random stomach pains or even long-term digestive issues. But with natural remedies, you can say goodbye to your digestive maladies and you won’t suffer any side effects either. Says general practitioner Dr Vaibhav Shetty, “People tend to ignore conditions like flatulence or stomach pains and bloating after meals. They feel that it isn’t something serious – but even if it is not serious, it should not happen at all. Many times, wrong eating habits, or eating the wrong foods, or even a sedentary lifestyle may cause digestive problems.”

Pay attention to any changes in your body’s responses to food, drink and lifestyle, Dr Shetty says. “Our digestive system normally rings the first alarm bell in response to deeper issues. Ignoring a problem only makes it worse,” he says.

But natural remedy practitioners believe that treatments begin at home. “Our ancestors knew what they were doing when they used herbs, flowers, leaves and roots in medicine,” says holistic practitioner Deepali Udhas. “There are many herbs that can treat our digestive ailments simply and without causing harmful side-effects.”

Herbal infusions: These are extremely useful for those suffering from gas and bloating. They absorb the extra gases arising in the intestines during digestion, calm the stomach and lemon teaalso remove toxins from the blood. Those suffering from irritable bowel syndrome and intestinal infections can benefit from infusions of lemon, basil, ginger, peppermint and chamomile. Simply steep for 10 minutes in hot water, strain and drink at least twice a day, generally an hour after meals.

If your problem is a chronic one, you might have to take a supplement comprising the herbs triphala and guggul twice a day, apart from taking a herbal infusion.

Candida in the digestive tract: Candidiasis, if left unchecked, can cause havoc with your digestion. Though it is not very serious, it can be difficult to control, especially with a poor diet.

Instantly eliminate sugar from your diet, even sugars from fruit such as chikoos and mangoes. Yes, this can be tough in this season, when everybody’s making and offering you sweets, but in the long run, your system will only thank you for resisting sugar. Stay away even from honey and sweeteners.

Cleanse your system with a cup of green tea first thing in the morning. After every meal, chew on fennel seeds and drink a glass of warm water. If you have been suffering painful stools, it is a good idea to stay away from processed foods altogether, as also red meat and egg yolk. Try a stomach cleanse treatment from a recommended Ayurvedic or panchkarma practitioner.

yoghurt for gut healthSuperfoods that help: Following a practice of eating a cup of yoghurt with every meal will go a long way in alleviating your digestive problems. Avoid mixing sugar or salt in your yoghurt when you eat it. For those with loose motions connected to drinking milk or eating processed foods, a bowl of yoghurt on an empty stomach will calm the system to a great extent and help digestion.

Also add a dash of lemon juice to your sabzi or even your morning omelette – the enzymes in lemon break down toxins in the system and aid digestion. Other foods to help digestion are onions, garlic, flax seeds, papaya, pineapple, pumpkin seeds, cabbage, oily fish, leafy vegetables and steamed broccoli.

Keep your kidneys happy: Doctors recommend that a glass of warm water first thing in the morning revs up the kidneys to start working efficiently. If you can, try and eliminate sugar from your first cup of tea or coffee of the day – sugar makes the kidneys work harder. Also try cutting down your intake of salt for the same reason. The best way to keep your kidneys working well is to drink lots of water throughout the day and not hold the urine in for more than a few minutes after you feel the urge to use the restroom.

Exercise: Even a brisk walk will eliminate toxins from the body through sweat. Every morning, before the sun rays become too harsh, go for a brisk walk after drinking a glass of warm water to which is added the juice of one lemon and a teaspoon of honey. Not only will this drink attack the fat cells in the abdomen area, combined with physical activity, it will get your brisk walkingsystem up and running for the meals that are to come later in the day. After every meal, take a short leisurely walk so that your digestive system doesn’t become sluggish.

Do not sleep on a full or empty stomach: The number of hours that we sleep, our timings, and whether we sleep right after a meal, all determine how our food will get digested.

Ideally, you should sleep two hours or later than the time you have your dinner. After you wake up, you should consume breakfast within an hour. Putting too much food into your stomach or eating too little or too late can all disturb your digestive rhythms. Not paying attention to these details will cause gases to develop in the stomach.

Stay happy: Research has shown a direct link between a person’s mood and his or her appetite and digestion. Try to remain calm even under stressful situations, and never take work home. Your meal times should not see you stressed or anxious, because it causes the system to slow down. Switch off your phone when you’re eating, hang out with positive people that make you laugh, or if you are alone during meal times, read a good book or listen to peppy music.

Have a question? Want a diet plan for the season? Write to us at editor@themetrognome.in or in the comments section below, and we’ll get your query answered by a doctor.

 (Pictures courtesy www.divavillage.com, www.ectopic.org.uk, juliequilts.blogspot.com, www.thehindu.com)

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Wellness

Foot care made easy

They take a lot of pressure, but they are relatively easy to take care of, too. Follow these simple steps.
by The Editors | editor@themetrognome.in

taking care of your feetIf you think you are overworked, and if the stress in your body is focussed only in your shoulders and back, think again. While these parts of your body definitely bear the brunt of a stressful life, we actually forget that the most stresses are concentrated in our legs, and mostly in our feet.

Our feet don’t just take us places, they take the strain of sudden movement when we run for the bus or the train, spend long periods resting as we sit at our desks and the blood pools in them, get very little attention as regards a tone-up and massage, and are hardly ever exercised like they should be. What’s more, we don’t notice their poor health till the skin on our sole starts callusing, or we develop painful corns or bunions due to wrong footwear, or even such potentially serious conditions such as DVT in the vessels in the feet, and which may cause painful cramps and spasms.

Yet, it’s not too late to start caring for your feet. Just follow these steps and you’re good:
– Invest in a rubber cricket ball and place it near your feet. Whether at home watching TV or working at your desk in office, move your feet backwards and forwards over the ball in a regular motion. This stimulates blood circulation and massages aching muscles.

– If you suffer from poor circulation in your feet, try this: Slather a soothing lotion or a deep tissue oil on your feet, and massage firmly for two minutes. Next, warm a pair of socks and put these on for half an hour. Do not walk while the socks are on.

– If you’ve suffered a cut or injury on your feet due to new footwear, disinfect it immediately.

– A good indication of whether you are over-exercising or walking too many kilometres is when your feet develop aches or swell up. Walk briskly but only as much as your feet can take, and drink a lot of water before you exercise.

– In this weather, your feet are likely to get sweaty and give rise to bacterial infections. Give your feet a thorough disinfecting treatment – in a tub of warm water, squeeze the juice of foot bathtwo lemons and soak for 20 minutes. Next, rub a pumice stone or foot scraper gently over dead skin, then soak your feet in a fresh tub of lemon water for 10 minutes. Clean out your nails, file them and complete the treatment with a generous slathering of neem oil on your feet. Wear old socks over your feet and avoid walking for a while.

– If your feet have been bearing the brunt of too much running around at work, follow a regimen of massage before washing feet with warm water. You can use coconut oil or olive oil for a good massage.

– Do these simple exercises every day:

1) Rotate your ankles clockwise and anticlockwise for a fixed number of times. Your legs and body should be stationery.
2) Hold your ankles and bend your feet upwards and downwards slowly, for a fixed number of times.
3) If you are prone to cramps in your legs, flex your toes and point them as low as you can towards the ground. Then flex again and point them as high as you can. Do this slowly without pressurising your calf muscles.

– It is a good idea to have a pedicure and foot spa every two weeks, but ensure that the equipment used is clean.

(Pictures courtesy healthmeup.com, zongyi.blogspot.com)

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Wellness

Vaginal discharge: good or not?

Not all vaginal discharge is bad. You only have to start worrying when it changes colour or develops an odour.
by The Editors | editor@themetrognome.in

It’s annoying and sometimes uncomfortable, but there’s no getting away from it – vaginal discharge is a necessary evil in every woman’s life.

Vaginal discharge serves a primary function: it is secreted as a ‘clean up’ mechanism for a woman’s reproductive system, especially in the days immediately after the end of the monthly menstrual cycle. Its function is to rid the uterine and vaginal tract clear of old cells and fluid, and it is nature’s way of keeping the uterus, cervix and vagina clean.

How much discharge is normal?
vaginal discharge symptomsSays gynaecologist Dr Prachi Kakkar, “The amount of discharge varies from woman to woman, so what’s normal for one may be abnormal for another. Besides, the amount and intensity varies on other factors such as stress, an infection, an illness, use of antibiotics, ageing and pregnancy.”

While some women can experience a discharge daily, not counting the days they have a period, others can have occasional discharge. “As long as the discharge is transparent or slightly whitish, without an odour and it is not thick, the discharge is considered normal,” says Dr Kakkar.

When you should worry
The first sign of some distress in the uterine tract is normally exhibited through the vaginal discharge, says Dr Kirti Soman, Nagpur-based gynaecologist. “Whether a localised infection or a larger issue like a fibroid, the vaginal discharge will give the first indication of the condition,” Dr Soman says. “You might experience a sudden, heavy discharge. On the other hand, you might experience extreme dryness in the vaginal area with no discharge at all. Either way, it should sound an alarm bell.”

Additionally, the discharge may change appearance, which is when you should be concerned. “If it changes colour – becomes yellow or greenish or clotted white, like curd – and if it develops a strong fishy or unpleasant smell, then it means you have developed an infection. It may be a yeast infection or vaginosis or even a sexually-transmitted disease like gonorrhoea. The good news is that these infections can be treated with oral medication and if doctor’s orders are strictly followed, they can clear up in a few weeks,” Dr Soman explains.

How will you know if you’ve got a problem?
– If you experience sudden heavy discharge, try and chart for how long you’ve been suffering it. Ditto for sudden dryness and lack of discharge for days, if you’ve previously had doucheregular discharge. Ideally, you should not wait for longer than a week to see a doctor.
– A change of colour and smell of the discharge is an indication of an infection. An infection exists if the discharge is yellow, greenish, grey or curdy in appearance, and if it smells bad.
– You may get an infection if you have sexual intercourse with a person infected with chlamydia or gonorrhoea.
– If you’re experiencing pain during intercourse or if the vagina is swollen/dry, you may have an infection in the cervix.
– Do not try to treat yourself at home using douches (in pic on right) or vaginal washes purchased off the market without a doctor’s advice. There is a high chance of you killing the healthy cells in your system if you use a douche, or certain cleansing solutions in your vaginal area.
– Some infections recur, so if you’ve been treated once, don’t assume you won’t ever need treatment again. Consult your doctor when making lifestyle, food and medication choices.

(Pictures courtesy www.didibahini.com, www.ladycarehealth.com, www.women-health-info.com)

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Wellness

Pepper season

Apart from enhancing the flavour of our food, black pepper can cure vitiligo, aid digestion and even lessen joint pain.
by The Editors | editor@themetrognome.in

It’s dark and so beautiful, you’ll wonder why it only plays a supporting role in your life, that too, only in your food preparations. We’re talking about black pepper – the fruit of the black pepper plant from the piperaceae family. In our country, it is native to the state of Kerala. Piperine, a chemical present in it, gives it a nutritional punch and its spicy bite.

Why use black pepper in cooking?
It is an anti-bacterial and anti-inflammatory agent, and its nutritive value is preserved even after the cooking process is complete. It not only enhances the flavour of our food, it also aids in the absorption of nutrients in the blood. It is best used whole, instead of in a powder form. However, it should not be used in high amounts, because it may cause irritation of the gut. Excess pepper may also cause sneezing.

What does it contain?
Black_pepper fruitBlack pepper is a good source of Vitamins C and K, potassium, dietary fibre, iron and manganese. The good news is that all of it is useful, even the outer skin of the peppercorn. It is known to have a ‘scavenging’ quality once ingested, which accounts for its purifying and healing properties; this has implications for several medical disorders, especially those that see a rise in free radicals (such as injuries and diseases like cancer).

Digestion woes? Zap them with black pepper. Piperine increases the secretion of hydrochloric acid in the stomach, which in turn, contributes to a smoother digestive process. Black pepper also reduces intestinal bloat and gas, and flatulence after meals. Since it causes sweating, it aids in the removal of toxins through sweat.

Vitiligo cure: Do you suffer from vitiligo or leukoderma? Does your skin have the tendency to develop light patches, owing to a loss or deficiency of pigment? Black pepper has been used in Ayurvedic medicine for years to treat these specific conditions. Black pepper is used in Ayurvedic oils and ointments as an external applicator to induce the increased production of melanin. This cure finds its place in Allopathy, too, where an ointment or paste containing black pepper is first applied over the affected area of the skin before it is given a UV light treatment.

Vitamin C power: Its Vitamin C content makes black pepper a potent force in treating cough, cold, sinusitis and congestion. It is also a good anti-black pepper powderbacterial, thus helping treat constipation and diarrhoea. When boiled with a neutral oil as a base, or simply crushed and used over a painful tooth, it is known to alleviate the pain associated with dental problems. Additionally, it provides localised relief from insect bites. When used in oil massage, it is known to lessen joint pains.

Excellent antioxidant: Black pepper shows tremendous promise in fighting free radicals in the body. It seeks out free radicals and minimises the damage caused by them. This has huge implications in the treatment of such diseases as cancer, especially skin cancer.

Fat loss: Black pepper assists in the faster breakdown of fat cells. This helps the body respond faster to exercise and a controlled diet, thus resulting in weight loss. Additionally, it boosts metabolism and attacks belly fat. Naturopaths insist on black pepper being added to the diet of obese patients. Apart from providing these benefits, black pepper also causes sweating and urination, for the removal of toxins. It is also good for the heart, since it helps in the clean-up of arteries and in purifying blood.

Alleviates depression: Piperine is known to act on the central nervous system. The stimulation it provides acts like an anti-depressant. In turn, this improves cognitive capacity and function.

 (Pictures courtesy R Boroujerdi, commons.wikimedia.org, www.indian-spices-exporters.com, hawaiiplantdisease.net)

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Wellness

Stay fighting fit this season

Keep yourself and your family fit this rainy season with some expert tips for eating healthy food and staying disease-free.
by Deepa Mistry

The monsoon season is always greeted with a hearty welcome by soaking in the rains after the scorching summer heat, sipping your favourite cuppa from the road side chai tapri. Like many others, I love this romantic season, especially with some hot road-side vada pavs and kanda bhajjis to gorge. But the street food that we crave in this season is actually a gateway for viruses and illnesses; therefore we must avoid eating out at all costs.

The monsoons come with both pros and cons; they reduce our overall immunity and make us susceptible to many diseases. We have to help our body resist these diseases, by boosting our immunity and taking precautions. Some of the diseases associated with the monsoon are malaria, jaundice, and gastro-intestinal infections like typhoid and cholera. Apart from these, viral infections like cold and cough are common and spread fast.

Dr Vidya Yevale, nutritionist says, “During monsoons, it’s highly recommended that you avoid outside food, as high humidity makes your digestive system weak. It is important to get the right nutrition and keep your body resistant against diseases by boosting immunity through a healthy diet.”

Confused about what to eat and what to avoid? Wondering how to guard against diseases? Try these tips:
– Have a glass of warm water, one teaspoon honey and a drop of ginger oil every morning. It will cure your sore throat and keep your skin hydrated.

cinnamon tea– Skip your usual black and opt for tulsi or cinnamon green tea. These will also help you lose weight.

– Only drink boiled and purified water from home. If you are travelling, carry your own bottle of purified water.

– Eat raw vegetables and fruit only if you have washed them properly. While washing fruit, add a teaspoon of vinegar to a bowl of water and soak all your fruits for 5 minutes. Wash with plain water before you eat. This method helps wash away all dirt and chemicals.

– Avoid buying pre-cut vegetables and eating salads or cut fruits at restaurants and roadside stalls.

– Try to avoid direct intake of dairy products like raita and cottage cheese (paneer) while eating outside. Curd or buttermilk is a preferable option over milk.

– Eat fresh home-cooked food and add a little ginger-garlic to all your meals. Ginger is known to have properties that increase immunity.

– Hot soups are the best to fight cold and cough during this season. Add some pepper as it is loaded with vitamins and disease-fighting properties.

– Try and avoid too much of fish or meat. Stock your fridge with green vegetables, cereals and fruit. Also avoid fried or overcooked food since it decreases your body’s digestive efficiency.

Homemaker Prerana Singh shares her healthy cooking tips. “During monsoons, my kids love to munch on street food like samosas, corn-on-the-cob, chaats but avoid home cooked chana chaatfood so I have started making all these dishes at home. I secretly add vegetables they don’t like in my home-made burger patties and samosas and they love it.”

Children can nag you for street food during the monsoons, so make sure you eat from a good restaurant and the food served is piping hot. Also, drink plenty of water as it helps wash out all the toxins and helps you detox. As you eat healthy this monsoon, stay fit by trying some easy exercises at home – try yoga, pranayama and Surya Namaskar – which will boost your immunity against cold and flu.

(Pictures courtesy healthmeup.com, foodsapor.com, easiestrecipes.blogspot.com)

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Wellness

Plum stories

Plums provide a host of health benefits to both fortify and beautify. Good news is, it’s plum season in Mumbai!
by The Editors | editor@themetrognome.in

Nature has the most wonderful way of making certain fruit and vegetables available to us as the seasons change. With the rains lashing the country presently, we’re suffering from monsoon-related illnesses, and certain fruit available this season can help you fight back.

Of these, plums should be your first choice. This beautiful fruit, whose dark red variety is available in our country, packs a punch when it comes to providing nutrients to not just beautify the human body, but also fortify it. Good news is, the freshest plums are currently being sold in Mumbai (about Rs 50 per half kilo), so you can go ahead and indulge.

What plums contain: Plums contain liberal doses of potassium, Vitamin A, iron, riboflavin, thiamine and magnesium. This fruit is a good source of fibre, which in turn helps digestion. A standard cup of pitted plums comprises 26 per cent Vitamin C, 13 per cent Vitamin K and 11 per cent Vitamin A, as per the US Department of Agriculture.

plums Purifying blood: Research shows that the fibre-providing nature of plums helps to prevent platelet clotting, which may in turn lead to blood disorders like arteriosclerosis and high blood pressure. Plums help purify the blood by liberally oxygenating it, and are recommended for those prone to strokes and coronary heart disease. It improves gastrointestinal and liver function and thus prevents constipation.

On the workout menu: Confused about what to eat before you work out at the gym or go for a run? Grab a couple of plums before you start exercise. Plums contain citric acid that can prevent tiredness and muscle cramp. Besides, its high water content helps in hydration. Their sugar content will keep you in good stead during a rigorous workout, and you won’t pile on the pounds because plums are fat-free!

Healthy hearts: We’ve already said that plums are a great source of gut-cleaning fibre, but did you know that the fibre from plums also helps bring down cholesterol? The fibre in plums is ‘soluble’, which means that it binds to cholesterol and promotes its excretion from the body. It has the same effect with blood glucose and helps normalise blood sugar levels by slowing the absorption of glucose. A good way to ensure your heart gets the maximum benefit is to chop a couple of plums and add them to your bowl of oats for breakfast.

The eyes have it: Plums put the shine in your eyes – their Vitamin A content helps prevent macular degeneration and fights local infections. Regular consumption of plums has been known to improve eye health.

Antioxidant punch: Recent studies in the West show that plums may help in the battle against such life-threatening diseases as cancer. Plums are loaded with antioxidants, and are plums and prunesparticularly effective for patients suffering from cancer and heart disease, because the content of free radicals is high in these patients and antioxidants are required to fight them.

Healthy skin and hair: This season is all about taking care of your dull skin and limp hair, and with all their goodness, plums can help spruce up both. Eat two soft, ripe plums a day for optimum effect.

 (Pictures courtesy www.klesickfamilyfarm.com, www.grantustheluxury.com, www.happyhealthylonglife.com)

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