Jindal Naturecure Institute | Diabetes to stress: Benefits of acupuncture beyond pain

After the Covid-19 pandemic, a lot of people are suffering from bone, joint and muscle-related health problems. Here is how acupuncture can be your saviour.

Most of us are starting to catch the wind of acupuncture treatments. The amount of people suffering from back and joint problems has increased drastically and when searching for treatments, acupuncture is flashed in front of our face like a big red bulb, hard to ignore. So, what is all the fuss about? We will take you through what acupuncture is and how it is an effective treatment for so many ailments.

What is acupuncture?

Acupuncture is an alternative treatment method. Thin needles are used in this. These needles are inserted deep into the body at certain specific points. When needles are well placed, they can increase the release of neurotransmitters. These transmitters are also called enkephalins and endorphins. It reduces the sensation of pain. When an acupuncture needle is inserted, it helps with the production of cortisol, which reduces inflammation. Acupuncture is either used alone or in combination with a variety of other treatment procedures for effective results.

Now that we have an idea about what is acupuncture, let’s find out for which conditions you can use acupuncture as your treatment.

Acupuncture has many benefits and here are 3 of them:

1. Body pain and acupuncture

According to Dr. Vinoda Kumari, Deputy Chief Health Officer, Jindal Naturecure Institute, the whole world is trying to adapt itself to the Covid-19 pandemic. Cases of stiffness in the lower back, hips, neck and shoulders are increasing due to long working hours at home. However, painkillers or OTC (over-the-counter) medications may be helpful in providing some relief from the pain.

But these medicines control the symptoms without treating the actual cause of the pain. Acupuncture works to regulate the energy within the body. Acupuncture can be a safe treatment method for people who suffer from bone or muscle-related pain (rheumatoid arthritis, osteoarthritis, myofascial pain, fibromyalgia, etc).

 

2. Diabetes and acupuncture

As shocking as that sounds, it is indeed true that acupuncture can help in the prevention of Type 2 diabetes. Scientists at Edith Cowan University report that the study was performed on people classified as “prediabetic”, meaning they displayed higher-than-normal blood glucose levels without actually being high enough to be diagnosed as diabetic. They underwent acupuncture therapy and saw several key markers associated with diabetes improve. Such markers include fasting plasma glucose, two-hour plasma glucose, and glycated hemoglobin, as well as an overall greater decline in the incidence of prediabetes.

3. Mental health and acupuncture

Various researches have found out that acupuncture combined with medicine can improve the symptoms of depression. Apart from that acupuncture works for headaches, migraines and overall stress buster. Acupuncture treatment will reduce stress hormones and help balance your mood to lower your anxiety and boost feelings of joy. Not only do the needles work to heal your body, but the treatment session is calming and relaxing.

The World Health Organization has compiled a list of health problems in which acupuncture could be beneficial.

* Rheumatoid arthritis
* Tennis elbow
* Sprain
* Fibromyalgia
* Back pain
* Stiff neck
* Neuralgia
* Facial pain

5 teas for diabetics

1. Green tea

Devgan says green tea is a healthy option for diabetics as it contains epigallocatechin gallate (EGCG). EGCG has been found to increase the uptake of glucose into muscle cells. It is also beneficial for weight loss because it has very minimal sugar and no calories. It can lead to weight loss, which has a positive effect on blood sugar levels.

According to a study published in Journal of Nutrition and Metabolism, green tea may help reduce risk of type 2 diabetes. It was found to have a favourable effect on fasting blood glucose concentration. However, it was not so when it came to fasting blood insulin or HbA1c – a test that measures the amount of blood sugar (glucose) related to haemoglobin levels.

2. Ginger tea

Ginger is well-known for its benefits. Consuming up to 4 grams daily may help control insulin production and reduce blood sugar levels. Ginger tea leads to better glycemic control. Therefore, it is one of the best tonic to control your blood sugar levels.

3. Cinnamon tea

Adding a pinch of cinnamon to your cup of tea is good as that works to keep the blood sugar stable and keeps the food cravings away.

How to make cinnamon tea?

* Boil one cup of water in a kettle or other vessel of your choice
* Add a half teaspoon or less of cinnamon powder or crushed cinnamon to the water when it begins to boil
* Boil the water that has been powdered
* Then use a strainer to filter it in your favourite cup.

4. Turmeric tea

Curcumin, which is a primary component of turmeric, has also been shown to enhance the effects of diabetes treatments by helping to control insulin levels.

How to make turmeric tea?

* Slice a fresh turmeric root that is 1 inch long into thin pieces
* Mix one cup of water with turmeric
* Boil the mixture
* Leave it for 3-5 minutes
* Use a strainer and filter it in your favourite cup.

5. Chamomile tea

Consider consuming a cup or two of chamomile tea with your meal today, especially if you have diabetes. According to a recent study, tea may aid in preventing the emergence of diabetic problems such as eyesight loss, nerve damage and kidney damage.

How to make chamomile tea

Boil water in a kettle.
Once boiled, put the chamomile flowers in the kettle and keep it boiling.
After 4-5 minutes, turn off the gas.
Use strainer and filter the tea.

So, don’t let your craving for tea die just because you’re diabetic rather
try these healthy options.

From longer, stronger hair to good health, here are 10 benefits of aliv seeds

In the last few years, several seeds have become increasingly popular as nutritious foods. Find the 10 benefits of aliv seeds here.

There are so many options available when it comes to including a superfood in your diet, right from various fruits, nuts, spices, and seeds. While everyone is going gaga over these tiny nutrient-dense seeds such as chia, pumpkin, and flax, let us draw your attention to another tiny treasure trove of nutrients – aliv seeds.

Aliv seeds are a powerhouse of nutrition and they are here to save your hair from falling out. In fact, thanks to their high nutritional value, these tiny seeds are good for your overall health as well. They are packed with minerals, vitamin E, A, folic acid, protein, iron, folate, calcium, phosphorous, magnesium, and fiber. Additionally, they contain a lot of antioxidants, which lower the chance of developing various ailments, including heart disease and certain cancers.

Health Shots spoke to Dr Sherly Ganesh, HOD – Nutrition and Diabetics, Manipal Hospital Hebbal and Shruthi G, Nutrition and Dietetics, Manipal Hospital Hebbal, who listed down all the health benefits of aliv seeds.

“Aliv seeds, also known as garden cress seeds, can be taken as roasted seeds, sprouted seeds, or can be incorporated into our daily menu. These seeds can also easily be added to milk or even laddoos, stews, soups, and salads,” said Dr Shruthi.

How do aliv seeds help with hair growth?

“Aliv seeds are packed with calcium, iron, dietary fiber, and various vitamins like A, C, and E, which can help with hair growth,” adds Dr Ganesh. So, we aren’t surprised anymore about why these seeds can help with hair growth.

Here are 10 health benefits of aliv seeds:

1. Effective for healing bone fractures: These seeds can be consumed with water or warm milk to heal the fractures internally.

2. Improve and maintain liver health: Aliv seeds help to protect our liver from harmful toxins. A daily intake of these seeds helps to prevent liver damage and thus ensure a healthy metabolism.

3. Good for constipation in patients: Due to their rich fiber content, Aliv seeds have a good laxative effect.

4. Aliv seeds act as a memory booster: Intake of around 10 grams of seeds, that is 2 teaspoons of seeds, is good for maintaining optimum health.

5. Boost iron and hemoglobin levels: Due to the good amount of iron and folic acid in them, they help in fighting anaemia.

6. Useful for lactating mothers: One of the most common kinds of galactagogues, which are foods used to induce, maintain, and increase breast milk production.

7. Improves nutritional status: They are a good source of protein and fat and are packed with antioxidants, vitamins, and minerals. It can be given to children and teenagers to improve their nutritional status.

8. Good for those suffering from cardiac problems: Hypercholesterolemia, dyslipidemia, and associated cardiovascular diseases represent some of the greatest health problems prevalent throughout the world. Regular intake of Aliv seeds is favorable for cardiac patients.

9. Good for diabetics: The daily intake of Aliv is helpful for diabetic patients because these seeds reduce the blood glucose level and lower the blood cholesterol level.

10. Reduces the risk of breast cancer: These seeds have anti-inflammatory activity and anti-carcinogenic properties. Since it is a good source of antioxidants and phytosterols, they are very effective in preventing free radical damage to cells.

 

Here’s what too much protein in your diet can do to you

A high-protein diet is considered to be an essential aspect for gym lovers. But there are risks of excess protein intake you must know about.

A high protein diet is often recommended for anyone vying for weight loss. Protein consumption seems to have, especially, become a growing trend among the gym aficionados lately. But did you know that excess protein intake can have adverse affects on your health?

During exercise, the body is exposed to strains and stresses. Your body uses amino acids to build and repair your muscles and bones. Protein may be utilised as an energy source, apart from serving a variety of purposes for the body’s upkeep. Bodybuilders increase their protein intake since it also aids in the growth of their muscles. It even helps in weight loss.

What many people tend to ignore, however, is how overconsumption of protein might be harmful.

Health risks of a high-protein diet

Ayurveda and gut health coach Dr Dimple Jangda recently shared some amazing facts about a high-protein diet on her Instagram page.

1. It may overpower your consumption of other nutrients including fiber, carbohydrates and calories. A balanced meal is necessary for overall health.

2. Consuming too much protein over an extended period of time can put a metabolic strain on your kidneys, liver, and bones and raise your risk for cancer and heart diseases.

3. When your primary protein sources come from animal products, it can cause constipation and cause havoc on your digestive system. Fiber, which is exclusively present in plant-based meals, aids in the movement of everything through your intestines.

4. It may cause you to gain back the weight you have worked so hard to lose by causing food cravings, and a lack of enthusiasm for your morning routine.

5. It may still make your body fatigued because it stresses your kidneys, liver, and bones, making them work harder than necessary.

6. It may result in the formation of kidney stones and moderate dehydration. According to research, non dairy animal protein (meat) had a substantially greater deleterious impact on renal function than did plant and dairy proteins.

7. Carbohydrates fuel your brain and aid in the release of serotonin, the hormone that makes you feel happy. A lack of carbohydrates can seriously impair our mental sharpness, energy, and attention. You may also feel depressed after consuming a high-protein diet. particularly if your protein-to-carb ratio is drastically out of place.

8. Protein accumulation in the kidneys results in a significantly more acidic environment, which makes you urinate more. Problems with the liver and bones can also be brought on by increased acid production.

According to a research, participants who followed a high-protein, high-fat, and low-carb diet for a year felt more depressed, anxious, and other unfavourable emotions than those who followed a low-fat, high-carb, moderate-protein diet.

When you focus more on eating protein and fat than healthy carbohydrates, your body needs to adjust and create ketones that smell terrible, like acetone. Hence, it can lead to foul breath.

According to Harvard School of Public Health, getting between 10 and 35 percent of your daily calories from protein is sufficient.

Like for most things in life, excesss of anything can’t be good. The same applies to protein. A balanced diet, comprising all nutrients, is key to good health.

 

Eating a king-sized breakfast meal? This may make you rethink

Are you used to consuming a heavy breakfast as a way to kick start your metabolism for the day? You may be making a mistake!

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper!” Haven’t all of us heard this over and over again through the years? But is a heavy breakfast ideal? What are the right things to eat early in the day? Come, let’s find out.

Breakfast is typically called that because you literally ‘break fast’ with it after sleeping for 8-12 hours. According to Ayurveda and gut health coach Dimple Jangda, there are three major breakfast mistakes people make, and must avoid.

3 breakfast mistakes you may be making, as per Ayurveda

1. Big breakfast

Contrary to the most common advice we’ve heard, Jangda urges you to stop having a big breakfast as “it’s a mistake to load your system with a heavy breakfast after a 8-12 hours of fasting”.

She explains that one’s internal metabolic fire directly corresponds to the position of the sun. And it’s important to know that in the morning, when the sun rises, so does our agni, which means digestive fire or appetite as per Ayurveda. That is the time it may not be functioning to its optimum capacity.

“In order to prepare our gut to be able to digest the meals throughout the day, having a light and warm breakfast is best,” Jangda adds.

Are you wondering when then is the best time to have the biggest meal of the day? Well, 12 p.m. to 2 p.m., is an ideal time slot as the sun is at the peak in the sky and our digestion capacity is optimum.

2. Cold breakfast

It’s all a matter of the agni. As Jangda explains, having a cold breakfast is more like “pouring water on a burning fire”. Just as it may happen with a real fire, it can blow it off rather than help it flare up.

Ayurveda suggests that a warm and light breakfast can do wonders. You may nosh on cooked porridge, or have stewed fruits such as apple or pears. Even chillas or boiled legumes like moong and chickpeas (for those who can burn it well!) are good to go!

Your breakfast should be like a prep for the big lunch, she says.

3. Fruits, milk and cereals

This is a combination we love, but it’s a no-no as per Jangda. According to her, all these elements react with each other. They can lead to poor digestion, bloating, gas, irritable bowel syndrome and more. So yes, mixing fruits and milk is a bad idea!

What science says about a heavy breakfast

Consuming a big breakfast compared to a large dinner may prevent obesity and high blood sugar, according to a 2020 study in the Endocrine Society’s Journal of Clinical Endocrinology and Metabolism.

What must be kept in mind, however, is to consume the right breakfast foods. Even a low-calorie breakfast can end up increasing appetite, specifically for sweets, indicates the study.

A lot of people attempt to lose body weight by reducing their calorie consumption by skipping breakfast altogether. Nutrition experts have, however, time and again reminded people that doing so is never a good idea. While it may reduce your calorie count for that time of the day, it is likely to make you go all out during your other meals.

 

Folic acid vs folate: Know how one is different from another

Since there is a lot of confusion among everyone about folic acid and folate, let’s tell you the main differences between the two.

Although used interchangeably, folic acid and folate are two different forms or derivatives of vitamin B9. Since Vitamin B9 is an essential nutrient required by our body to perform several important functions such as cell growth and DNA formation, it is imperative that we do not lack it in our bodies.

Low levels of vitamin B9 can increase the risk of several health conditions, including:

1. Elevated homocysteine, which means an an increased risk of heart disease and stroke.
2. Low folate levels in pregnant women can lead to birth abnormalities, such as neural tube defects.
3. Low levels of vitamin B9 can also put you at an increased cancer risk.

For the mentioned reasons, taking supplements of vitamin B9 is common.

What is folate?

“Folate is a naturally occurring form of vitamin B9. Active form of vitamin B9 is a type of folate known as levomefolic acid or 5-methyltetrahydrofolate (5 – MTHF),” Dr Usha Priyambada, Senior consultant, Obstetrics and Gynaecology, Asian Hospital, told Health Shots.

Before it enters your bloodstream, it need to be converted into the biologically active form of vitamin B9 ⁠— 5-MTHF.

Leafy vegetables like spinach and lettuce are the best dietary source of folate. Other sources include avocados, brussel sprouts and asparagus.

What is folic acid?

Folic acid is the synthetic form of vitamin B9, also known as pteroylglutamic acid. It is used in supplements and added to processed food products such as flour and breakfast cereals.

“Not all folic acid gets converted into an active form of vitamin B9, that is 5 MTHF. Hence, it needs to be converted in your liver or other tissues. Even small doses of 200-400 microgram once daily may not be completely metabolized until the next dose is taken. Taking folic acid along with vitamin B6 makes conversion efficient,” Dr Priyambada added.

As a result, sometimes non-metabolized folic acid is detected in people’s bloodstreams. This which needs to be avoided as it has been associated with several health problems.

For pregnant women, supplements are an easy way to ensure adequate vitamin B9 intake. Folic acid is a common supplement form of vitamin B9, which can be taken easily.

 

Do you eat sprouts daily? Here’s what to keep in mind

If you like to eat sprouts daily, you must keep consider certain factors for the sake of your health and well-being.

Sprouts are considered a healthy addition to our diet! Typically grown from seeds and beans under warm and humid conditions, the consumption of sprouts is often caught in the debate of raw versus cooked. Several diet-conscious people, in a bid to have a high-protein, plant-based diet, tend to go for sprouts. But is eating sprouts daily a healthy idea? Come, let us find out!

According to Delhi-based lifestyle medicine physician Dr Anjali Nakra, sprouts are excellent addition to our meal plans. Sprouts can not just be made with only lentils such as moong and moth, but even chana, broccoli, alfalfa, methi and more.

What are sprouts?

Sprouts are germinated seeds which are considered low in calories, sodium and fat. They are packed with nutrients.

“Sprouting is the process of enhancing many nutrients in the food. Sprouting should be done after soaking the seeds or plants for 3-4 hours,” explains Dr Nakra.

How do they help?

1. It increases the protein content, thereby increasing its digestibility.
2. It increases the content and availability of calcium, vitamins like vitamin c and many phytonutrients like sulforaphanes in broccoli sprouts.
3. It decreases the phytate content, and the percentage of carbohydrates and fats.

Is it right to eat sprouts daily?

Well, haven’t we been told that excess of everything is bad? The same applies to sprouts.

“Do not eat the same sprouts every day. Vary what sprout you are taking to ensure that you are getting variety of nutrients. Sprouts are high in proteins and fibre. This may make it difficult to digest for some people and may cause flatulence,” warns Dr Nakra.

The International Journal of Ayurveda and Pharmaceutical Chemistry indicates that eating raw sprouts can lead to a disturbance in Vata, Pitta and Kapha. Ayurveda finds sprouts to be heavy to digest, cause burning sensation, stomach pain and more.

Ayurveda coach Dimple Jangda says the ancient science does not encourage heavy consumption of raw foods or cold foods.

“Sprouts are one of these foods which are considered healthy but Ayurveda has a different view regarding the same,” she wrote in an Instagram post.

Effects of consuming sprouts:

1. They are extremely hard to digest especially for people having vata dosha. Sprouting increases the concentration of protein, fibre and other nutrients and usually higher protein and fibre is considered hard to digest.
2. Regular consumption of sprouts can lead to diarrhea.
3. Sprouts are cold when raw or uncooked, which make it prone to bacterias and Infections like E-coli.
4. Excess consumption of sprouted corns and pulses can lead to increase in Apana vata which in long run can lead to hemorrhoids.

Therefore, it is better to boil and cook sprouts with some spices such as black pepper, cinnamon, garam masala. It makes it easier for digestion and for absorption of nutrients.

Keep these things in mind before eating sprouts

As Dr Nakra points out, we must ensure that sprouts are not slimy. If they are, it means they are spoilt.

Besides, sprouts must always be consumed as a combination with other foods. “Add vegetables and even some fruit – to make a sumptuous salad,” the expert adds.

Nosh on these 7 iron-rich foods to cure anaemia and boost haemoglobin

Are you struggling with anaemia and low hemoglobin levels? If so, consume these 7 iron-rich foods and avoid suffering from these two problems!

Do you frequently feel tired and drained? Is your skin turning pale or yellow? Do you also have respiratory problems? If the answer is yes, you may have iron deficiency anaemia, which is a relatively common illness. Anaemia is a condition in which the blood doesn’t have enough healthy red blood cells due to a lack of iron in your body. Without enough iron, your body is unable to make haemoglobin, which is necessary for red blood cells to contain in order to transfer oxygen to the body’s organs. So, try to consume iron-rich foods to cure anaemia and increase hemoglobin levels in your body.

Health Shots got in touch with Roopshree Jaiswal, Consultant – Dietitian/Nutritionist, Motherhood Hospitals, Mechanic Nagar Indore, to suggest the best iron-rich foods to cure anaemia and increase haemoglobin.

Jaiswal says, “Medications can be prescribed with such conditions but little changes in your diet too can do wonders. There are many iron-rich food items that you can add to your regular diet to prevent iron deficiency and increase hemoglobin levels in your body.”

Here are 7 iron-rich foods to add to your diet:

1. Spinach

Dark green leafy vegetables such as spinach are a good source of iron, potassium, and vitamins K and B. Jaiswal says, “Spinach is not only good for iron deficiency but it also contains vitamin C, which boosts iron absorption in the body. It is also rich in antioxidants called carotenoids that can improve your health by decreasing inflammation and increasing immunity levels.” This is an extremely rich source of iron and can be consumed in various forms.

2. Meat

Meat is extremely nutritious, especially organ meat such as liver, kidneys, brain, and heart, as they are rich in B vitamins, copper, and selenium. And the presence of iron and low fiber, especially in red meat, can cure anaemia and increase hemoglobin levels.

3. Legumes

The most popular kinds of legumes are beans, lentils, chickpeas, soybeans, and peas. “They are loaded with nutrition, and legumes are also a great source of folate, magnesium, and potassium,” says Jaiswal. They help in fulfilling the iron needs of the body, especially for people who do not want to consume meat.

4. Nuts and dried fruits

Nuts such as dates, raisins, walnuts, almonds, and dried apricots are loaded with iron, calcium, and magnesium. These nuts can help you build a strong immune system along with curing anaemia and low hemoglobin levels.

5. Broccoli

To improve your iron absorption in order to cure anaemia and haemoglobin, broccoli is the right choice. It has a high nutrient value. It is not only beneficial for iron deficiency, but it is also a cruciferous vegetable that contains indole, sulforaphane, and glucosinolates. These are plant compounds that are believed to protect against cancer.

6. Fish

If possible, try to include non vegetarian foods in your diet as well. Jaiswal says, “Fish, especially tuna, is rich in iron. Apart from that, it is also rich with omega-3 fatty acids that promote brain and heart health and support immune function.”

5. Broccoli

To improve your iron absorption in order to cure anaemia and haemoglobin, broccoli is the right choice. It has a high nutrient value. It is not only beneficial for iron deficiency, but it is also a cruciferous vegetable that contains indole, sulforaphane, and glucosinolates. These are plant compounds that are believed to protect against cancer.

6. Fish

If possible, try to include non vegetarian foods in your diet as well. Jaiswal says, “Fish, especially tuna, is rich in iron. Apart from that, it is also rich with omega-3 fatty acids that promote brain and heart health and support immune function.”