SPROUTS

What is sprouts?

Sprouts are miracle food, a great source of nutrients having high food potency. Sprouts are germinated seeds of grains or legumes. In the process of germination, it acquires properties of growing and preserving the life which will help in rejuvenation and health promotions. In Naturopathy, sprouts are considered as living food. Sprouts are alkaline in nature and very beneficial in promoting health, detoxification and building immunity.

Why sprouts?

 

In today’s scenario, people are more and more dependent on readymade acidic and junk foods which are the cause of many hitherto unknown disease conditions- right from obesity to life threatening cancer. It is believed that our food should be 20% acidic and 80% alkaline. Introduction of sprouts as part of daily food will help to balance the ratio.

It only stands to reason that from the seed to the full-grown plant, there are different nutrients, and some are in concentrated form. The vitamin E content which boosts your immune system and protects cells from free radical damage, for example, can be as high as 7.5 mg in a cup of broccoli sprouts compared to 1.5 mg in the same amount of raw or cooked broccoli.

Can everyone take sprouts?

Everyone can take sprouts. Initially it should be taken in small quantity and must be chewed well to digest. It can be added with cucumber, tomato, green chillies, coriander leaves and lemon to make it tastier and nutritious.

What are seeds that can be sprouted?

Seeds of sun flower, moth bean, green gram (moong), fenugreek (methi), alfa alfa, gram, soya bean, almond, amaranth, wheat, groundnut etc.

How to prepare sprouts?

Select fresh, new, clean healthy untreated seeds. Wash the seeds thoroughly several times with clean water. Then soak the seeds for 8-10 hrs (overnight), strain and put them in a clean cloth, secure with tight knot. It can be hanged at some safe place; within 24 hrs it will start germinating and can be used for consumption.

Benefits of sprouts:

  • Sprouts are natural, fresh and completely living food.
  • They are excellent source of vitamins and minerals as the amount of vitamin C , iron, niacin and phosphorus increases after sprouting.
  • The starch present in these seeds will be converted into glucose, fructose and  maltose — they improve the taste as well as the digestibility.
  • They are easy to prepare, cost effective and less adulterated.
  • You get from sprout 43 percent of the daily recommended value in vitamin K (for bone strength and formation and increased protection from neuronal damage in the brain, which is helpful in treating Alzheimer’s disease). You also get 23 percent of the desired value in vitamin C (a proven infection fighter) and 16 percent of the folate (required for DNA, the genetic material found in all cells of the body, and amino acids, the building blocks of proteins, without which our chances of developing anaemia, heart disease, stroke, and cancer would increase).
  • Besides vitamins C, A, and K, sprouts contain fiber, manganese, riboflavin, copper, protein, thiamin, niacin, vitamin B6, pantothenic acid, iron, magnesium, phosphorus, and potassium. One can easily get the required amount of these essential vitarnins and minerals from sprouts which will generate benefits for nearly every area of the body.
  • When you eat sprouted foods, you increase highly concentrated proteolytic enzymes that make carbohydrates and proteins digestible.
  • Sprouts as young as three days old contain 10 to 100 times the glucoraphanin, the main enzyme inducer, of the mature vegetable, which helps protect against chemical cancer-causing agents.

Studies on Sprouts:

Sulforaphane, a natural compound derived from broccoli sprouts, was examined in a clinical study for its ability to inhibit breast cancer stem cells (CSCs) and the potential mechanism. Scientists found it to their surprise thatit not only decreases the breast cancer cell population, but also reduces the size and number of primary mammospheres (cell clusters) by 65 to 80 percent.

The conclusion of the study: Sulforaphane inhibits breast CSCs and down-regulates the self-renewal pathway, which supports the use of sulforaphane for the chemoprevention of breast cancer stem cells .

Another study was conducted to evaluate the biological, alcohol dehydrogenase (ADH, an enzyme that inhibits toxic alcohol molecules compromising our nervous systems 2), and antiproliferative activities of different extracts of mung bean seeds and sprouts. All extracts from the sprouts showed higher contents of total phenolics, total flavonoids, and the diphenyl-2-picrylhydrazyl (DPPH) radical scavenging activity than from seeds. The sprout extracts were more effective against human pulmonary carcinoma and human gastric carcinoma cells than the seeds.

The conclusion was that “sprout extracts could be a source of antioxidants with health benefits

So eat sprouts or sprout some — they’re a mega-healthy food we can all live with

DO YOU REALLY NEED TO TAKE MULTI VITAMINS?

MULTI VITAMINS

For keeping a sound health, we need many different vitamins and minerals to function in harmony in our body. Vitamins and minerals offer us protection against a host of ailments, including heart disease and some types of cancers, such as colon and cervical cancer. We can get most of the vitamins and minerals our bodies need daily by choosing the right foods and eating a wide variety of them.

When it comes to vitamins and minerals, some people have fixed ideas, a mindset that daily exercise and a tablet of multivitamins work better. While they might make you feel like you have adapted a healthier lifestyle, number of research studies suggests that supplements are not always beneficial.

Naturopaths recommend food first because foods provide a variety of vitamins and minerals and also dietary factors that are not found in a vitamin or mineral supplement. Fruits and vegetables contain many biologically active ingredients that may help prevent cancer in ways that vitamins and minerals alone do not. The people should know “Is it really needed to take a multivitamin to boost our health”? If you already eat a healthy diet, there may be less overall benefit from taking the extra vitamins.

Make a better plate: Healthy eating plate is made up of one-half vegetables and fruits, one-quarter whole grains, and one-quarter healthy protein. “whole” and “healthy” are important words here. Refined grains (like white breads, pastas, and rice) have less fiber and fewer nutrients than whole grains, such as whole-wheat bread and brown rice. Healthy proteins include beans, and nuts (vegetarian).

More on vegetables and fruits: Vegetables and fruits are high in fiber and contain many vitamins and minerals as well as hundreds of beneficial plant chemicals (photochemical) that you can’t get in supplements. In long-term observational studies, people who eat more fruits and vegetables have a lower risk of heart disease, diabetes, and weight gain, and those who eat more fruit also have a lower risk of stroke.

All you have to do to get the proper vitamins and nutrients is to eat a varied and balanced diet. A few essential vitamins and their easy source are being mentioned here.

Calcium: Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss. You can get calcium from milk and milk products, but always remember to choose fat-free or low-fat whenever possible, some forms of tofu, darkgreen leafy vegetables, and soybeans.

Vitamin A: The highest concentration of vitamin A is found in sweet potatoes. One medium sized baked sweet potato contains more than 28,000 IU of Vitamin A. Spinach, milk and carrot also are good sources.

Vitamin B6: Good news for vegetarians—is the chickpea or bean. One cup of canned chickpea contains 1.1 mg of Vitamin B6.

Vitamin B12: Milk is a great source for calcium, but it is also a source for vegetarians with B12 deficiency. Fortified foods are a good vegetarian source of vitamin B-12. These include soy products.

Vitamin C: Most people think of citrus when they think of vitamin C, but sweet red peppers actually contain more of the vitamin C than any other food. Other good sources include kiwi fruit, broccoli, Brussels sprouts.

Vitamin E: Sunflower seeds and almonds are two most common source of Vitamin E.

Iron: There are two forms of dietary iron: eme iron (found in animal foods such as red meat, fish, and poultry) and non heme iron (found in plant sources like lentils and beans).

Iron: Non heme iron found in plant sources like lentils and beans.

Vitamin K: Green leafy vegetables are the best source of this vitamin, also known as phylloquinone. Cabbage, cauliflower, and spinach (about 1 mg per cup) are rich sources Vitamin K.

Lycopene: Tomatoes are the best-known source of lycopene.

Omega-3 fatty acids: There are two categories of Omega-3 fatty acids: Alphalinolenic acid (ALA) is found in plant sources such as vegetable oil, green vegetables, nuts, and seeds.

While diet is the key to getting the best vitamins and minerals, supplements can help. For instance, if you are doing your best to eat healthy foods but still are deficient in some areas, supplements can help. The key is to ensure they are taken in addition to healthy diet choices and nutrient-dense foods. They are supplements, not replacements.

ACHING BACK

Pain in the lower back is very common. Fortunately, 70 percent of people who have low back pain get better within two weeks. And more than 90 percent get better within four to six weeks.

Inflammation (swelling) of the joints, muscles or discs in the back often causes low back pain. Physical activities especially repetitive lifting, bending and twisting can make low back pain worse. Poor posture also can worsen low back pain. Rarely do serious problems, such as infection or other medical conditions, cause low back pain.

ACHING BACK

Types of Low Back Pain:

Acute Low Back Pain: Low back pain that lasts for six weeks or less is called acute low back pain, lumbar muscle strain or backache. Although quite painful, it usually improves after a few days of simple care.

Acute Sciatica: Acute sciatica is low back pain that lasts for six weeks or less and extends below the waist. It also is called radiating leg pain. Feeling better usually takes longer than with acute low back pain. Nerve irritation in the lower back often causes sciatica pain.

Chronic Low Back Pain & Sciatica: Back pain and sciatica that lasts longer than six weeks with no significant improvement is considered chronic. Specialized treatment may be needed.

Signs to look out for: Immediately visit your doctor if you experience any of the following symptoms:

  • Unexplained weight loss.
  • Constant night pain.
  • Fever.
  • Urinary difficulties, such as incontinence and retention.
  • Numbness around your anus or genitals.
  •  Weakness, numbness or unsteadiness in your legs.

Treatment:

The following simple recommendations may help control your pain:

Bed Rest: Prolonged bed rest is not necessary for most back problems. Staying in bed for more than two days may increase the pain and stiffness. Moderate activity that does not significantly worsen the pain is more helpful.

Ice and Heat: Ice or cold packs can reduce the pain and swelling of a muscle strain or spasm (tightening of the muscle). Use ice or cold packs for 20 minutes three or four times a day during the first few days. A hot bath or heating pad after 72 hours of the onset of the injury may further reduce pain. Continue to use ice as long as it helps reduce the pain.

Stress Management: Learning to effectively manage everyday stress can help your recovery.

Posture, sleeping and weight: Good posture keeps the body’s weight aligned and reduces stress on the back muscles. When sitting, use a chair with enough lower back support or place a pillow behind your back. Change positions frequently.

When sleeping, lie on your back with a pillow under your knees or on your side with a pillow between your lower legs.

Being overweight increases stress on the lower back. Weight loss is important to prevent future problems. Also, smoking can cause back pain and hamper relief.

Return to your usual activities: It is important that you return to your daily activities at the earliest. While you can expect some discomfort, getting back to regular activities helps prevent your back from becoming weak and stiff. Avoid lifting heavy objects and repetitive bending and twisting.

Physiotherapy: Physiotherapy can help you to manage pain and improve your strength and flexibility. A physiotherapist can provide a variety of treatments including special exercises, gentle manual techniques, pain-relieving tools. They help you understand your problem and get you back to your normal activities. They can also give advice on how you can prevent symptoms returning in the future, for example by teaching the correct way to lift heavy objects.

Exercise:

To help in your recovery and to prevent further back problems, keep yourself in good physical condition and your back, abdominal muscles and legs strong. Walk daily as soon as you can and gradually add other activities such as yoga and swimming.

ORAL HYGIENE AND DIET

Maintaining a good oral health seems simple, but people need to know the basics of how to brush properly. Yes, we do brush our teeth every day, but are we doing it right? It is important as the healthier your mouth is, the healthier our body will be. Here are some tips to maintain good oral health.

 Brush Properly:

  • Make sure thatyou are brushing every tooth and every angle of your teeth.
  • Take time in brushing. You should brush for at least 2-3 minutes.
  • Brush yourtongue. The tongue needs to be cleaned. Apart from a good oral health, it will help prevent bad breath.

Floss regularly: Brushing is not enough, you should also consider flossing on a daily basis. Make sure to floss after eating breakfast and dinner.

Visit the Dentist regularly: Your dentist will not only check your mouth, but will also tell you how to maintain a good oral health.

Healthy teeth and gums not only give you a beautiful smile, but also indicate good oral health and hygiene that play a very important role in your life. Good oral hygiene helps prevent cavities and stained or yellowed teeth, as well as bad breath. It is essential to your overall health as well. Studies suggest that in addition to oral problems, oral bacteria and inflammation can lead to many other health problems, including heart disease, strokes, irritable bowel syndrome, kidney disease, diabetes and oral cancer. Women with oral disease also show higher incidences of preterm, low birth-weight babies. In addition, gum disease, tooth pain or other oral issues can affect people psychologically. The health of your teeth and gums has a direct influence on how you look, speak, chew and taste food. It can even make some people shy away from socializing. Also, dental treatments are expensive and good oral health can help you save great deal of money.

Fortunately, there are simple ways to keep your teeth and gums strong and healthy from childhood to old age. For good oral health, the first step is to maintain proper oral hygiene. It means brushing your teeth at least twice a day, flossing once or twice a day (preferably after dinner), rinsing your mouth after each meal and using a mouthwash at least once daily.

1. Oil Pulling – Oil pulling, also known as oil swishing, is an age-old practice used in Ayurveda that helps strengthen the teeth, gums and jaw while preventing tooth decay. It helps draw out bacteria from the mouth, keeps your gums healthy and brightens your teeth.

2. Turmeric: Turmeric contains antibacterial and anti-inflammatory properties that help keep the gums healthy and teeth free from bacterial infection.

+ Add a little water to 1/4 teaspoon of turmeric powder to make a paste. Brush your teeth with it, a few times a week.

+ You can also boil 1/2 teaspoon of turmeric powder in 1 cup of water, allow it to cool  and use it as a mouthwash once daily.

3. Indian Lilac: Indian lilac, also known as neem, has antibacterial properties that help maintain oral health by easily destroying bacteria, gingivitis and gum disease.

+ Grind 2 or 3 neem leaves into a paste. Use this paste to brush your teeth.

+ You can even use a twig from a neem tree to brush your teeth.

4. Green Tea: The natural fluoride, polyphenols and catechism in green tea can destroy the bacteria that cause tooth decay and bad breath.

+ Drink 2 to 3 cups of green tea every day.

5. Liquorice: Liquorice root may help keep your teeth and gums healthy. Two predominant compounds in liquorice licoricidin and licorisoflavan, help kill the major bacteria responsible for tooth decay and gum disease.

6. Basil: It works as an excellent mouth freshener and oral disinfectant. It can help destroy germs and bacteria, thus protecting them from falling out.

+ Dry a handful of fresh basil leaves in the
sun for a couple of days, then make a powder from the dried leaves. Use this powder to brush your teeth.

+ Chew 4 to 5 basil leaves daily.

7. Salt: Salt can help strengthen the gums and teeth. Its antiseptic and antibacterial properties inhibit the growth of bacteria in the mouth.

BEWARE OF COMMON SALT

Eat less salt

Salt is a crystalline material made up of two elements – sodium and chloride. Sodium and chloride are absolutely essential for life. The daily recommended amount is no more than 6 gms a day. Usually what we call salt may be sea salt, rock salt etc. They serve important functions like helping brain and nerves, send electric impulses to keep healthy balance of water and minerals in our body. Small amount of salt is essential for our health. Adults need less than I gm per day and children even less. As a nation we are all eating approximately 8.1 gm of salt per day, far more than we need and more than the recommended maximum of 6 gm per day, putting us at risk of many a health problem. The good news is that reducing your salt intake can lower your blood pressure and the risk of other diseases.

Lifestyle disease develops silently through our unconscious habits and behavior affecting our physical health and well-being in the long run. Our habits are eating high salt in our diet. If there is a wound in any part of body and if you sprinkle a little salt over it, you will feel burning sensation immediately. Likewise, if salt in our food exceeds the maximum doses, it can damage the lining of stomach, making it more vulnerable.

Salt is used in our daily life for various purposes, the most common being in the kitchen to add taste to food. This tasty yet potentially harmful substance live to hide in food you eat every day and those all are not just too obvious as table salt. Sodium hides in your food in various forms and carries with it the risks.

Sodium (salt) essentially produces a progressive increase in thirst. For every I gm of salt, 70 ml of water should be drunk to dissolve, and we cannot utilize the water which is already present inside the body because if the quantity of water in the body reduces, the concentration of salt increases in the body. Salt contains 0.03% of calcium, 0.09% of potassium, less than 0.01% of magnesium and 39.1 % of sodium.

The reason salt is often perceived as unhealthy if taken in large amounts is that it can bind water in blood stream and raise blood pressure. Salt is a major influencing factor for obesity. The salt diet makes your kidneys release more water, increase the volume of blood your heart pumps and can lead to health problems relating to heart, kidney and also harm your nervous system. Further, it carries the risks of osteoporosis, stomach cancer and stroke. Salt mainly targets the people over 50 years. Diet rich in salt swells up the body.

Types of salt:

Sea salt, kocherssalt, Himalayan pink salt, Celtic salt, seasoned salt, sendha namak (Himalayan rock salt) , kalanamak.

The main benefit of using or choosing natural salt is that you avoid additives and anti caking agents that are often added to regular table salt. According to Ayurveda, sendha namak is best for eating. The next best is kalanamak.

Salts favorite hiding places:

Salt lurks in unsuspected places like processed foods, snacks, canned eatables soups, cheese, sauces, muffins, pickles, ketchups, papads, meat, instant bread etc.

Advantages of not taking salt:

  • Low salt diet reduces obesity.
  • Aims at stronger bones in post menopausal women.
  • Aims good cardiovascular health.
  • Less risk of stroke, hypertension and chronic kidney diseases.
  • By taking salt free diet kidney excrete already accumulated salt.
  • By taking only fruits and vegetables a person can reduce 5 kg of body weight.

Disadvantages of taking more salt:

Osteoporosis, obesity, heart attack, kidney stones, coronary heart disease, stomach cancer, diabetes, child hood obesity etc.

Tips to reduce salt intake:

  • Avoid fast food, restaurants.
  • Check labels on processed foods.
  • Menus which are often chock full of sodium.
  • Look to spices, herbs and citrus cilantro, ginger, lemon juice and garlic.
  • If you can’t buy fresh ingredients, look for low sodium on nutrition labels (more than 500 mg).
  • Eat less, consuming less food altogether increases your odds of consuming less salt.
  • Hide the salt shaker.
  • Give your palate some time as our palates are used for salty food – its everywhere.
  • Also you should make sure you eat at least 5 portions of fruits, vegetables per day.

Conclusion:

At the end of the day salt is salt, its main purpose is to add flavor or taste, not nutrition.

Prevent Coronary Heart Disease (CAD)

Coronary heart disease or ischemic heart disease is a group of disease which includes stable angina, unstable angina, myocardial infarction and sudden death. The mechanism involves reduction of blood flow and oxygen to the heart due to deposits of plaque in the artery (made up of fat, calcium, abnormal cells) known as Atherosclerosis.

 Major Risk Factors:

  • Smoking or tobacco in any form
  • High Blood Pressure
  • High Cholesterol level

 Predisposing Risks Factors:

  • Obesity
  • Insulin resistance.
  • Stress and anxiety
  • Family history ofCHD.
  • Advanced age 

Symptoms:

  • Chest pain is the common symptom.
  • Discomfort in the chest which travels to shoulder, arm, back and neck.
  • Pain precipitated by exertion or emotions.
  • Other symptoms include shortness of breath, restlessness, sweating, nausea, vomiting. 

Diagnosis:

E.C.G, Holter Monitor OL, Cardiogram, Stress Test, C.T. Scan, Coronary Catheterization, Nuclear Ventriculography and ABI-Ankle Brachial Index mainly meant for females for early diagnosis. Measuring blood pressure at the ankle and the arm and comparing the results. If the pressure is significantly lower at the ankle, it indicates heart trouble. 

Management:

Indians are genetically prone to get CAD. It is a self-created disease due to negligence, improper diet, sedentary lifestyle, stress. 

Diet:

  • Vitamin C – rich in citrus fruit and adequate intake helps slow down the ageing process, protects against spontaneous breaches in capillary wall which leads to heart attack.
  • Intake of Calcium, Magnesium and Potassium helps balance the amount of sodium in cell level. Potassium alone helps to get rid of excess sodium controlling B.P Afruit like banana and avocado helps.
  • Aax seeds, CoenzymeQlO, fiber, lecithincontrols CAD by reversing the process of atherosclerosis.
  • Arjuna – Since ancient times, bark of this tree was used for treating heart disease.
  • Garlic-Consuming directly or crushed garlic mixed in milk controls CAD.
  • Honey – Tones the heart and improves the circulation, prevents palpitation.
  • Nuts – Walnut and almonds which are high in calorie, required in few numbers helps increase HDL.
  • Black grapes and pomegranate-Phytochemicals present in these fruits are known to be the heart protective.
  • Green Tea – Improves function of endothelial cells thereby reduces the risk of clogged arteries.
  • Control the portion of food by adding more of vegetables.

Avoid: Red meat, white flour, bakery products burter, cheese, junk/fast/fried foods, smoking and alcohol.

Practice: 

Fasting – Body needs break to repair itself, weekly one day fasting helps to utilize the stored energy and cleanses the body.

Exercise – One should exercise 45% to 80% of maximum heart rate for 45 minutes to 1 hour. Whole body exercise like walking, swimming, cycling are ideal. Exercise helps control weight, regulates sugar, lowers blood pressure, increases good cholesterol and reduces the workload on heart.

Yoga – It has a direct and powerful impact on heart muscles. Asanas like Tadasana, Trikonasana, Katichakrasana, Bhujangasana, Katichalana, Ardapavanmuktasana, Parvatasana, help to improve pumping action of heart and maintain elasticity of blood vessels. When practiced with breathing awareness it controls anger, calms the mind.

Pranayama – Like anuloma viloma, sukhapranayama, sheetali, bhramari makes breathing more relaxed and efficient. Shavasana, Meditation and Yoganidra improve cardiac performance and reduction in daily stress.

Naturopathy Treatments: 

  • Mud pack – Relaxes the mind and body.
  • Cold Hip bath – Helps to reduce fat around the waist, controls high B.P, Cholesterol, sugar level.
  • Neutral immersion bath with friction – Helps to dilate the contracted vessels, reduces viscosity of the blood and improves circulation.
  • Cold Spinal Bath – Reduces High B.P and stimulates cardiac activity.
  • Oil Massage – Helps to relax the person and improve circulation.
  • Full Wet Pack – Helps for sweating, improves peripheral circulation.

Listen to your body, believe in your symptoms and take action. Take short nap to refresh one self. Cultivate a calm mind and tranquil. Balance work with play.

Micro Greens – Nutrient Packed Greens

Micro greens are the seedlings of vegetables and herbs. Once the seed of an herb or vegetable begins to grow, it is considered a sprout. Once the sprout begins to grow, the baby plant is considered a micro green. Sprouts and micro greens are not one and the same. Sprouts are usually grown in water and harvested within 2-3 days while micro greens are grown in soil, require sunlight, and harvested after 1-3 weeks, when they are about 2 inches tall. Baby greens are grown for longer periods and are usually around 34 inches tall when they are harvested.

The flavour of micro greens depends on the plant they come from. It can range from mild to tangy, spicy, or peppery.

Nutritional content:

Studies suggest that micro greens contain high concentrations of nutrients compared with mature vegetables and herbs. Due to their high antioxidant content, micro greens are considered a functional food, a food that promotes health and prevents disease.

Consuming plant-based foods of all kinds has been linked to a reduced risk of many health conditions, such as obesity, diabetes, heart disease, and high blood pressure. Plant-based foods also support a healthy complexion, increased energy, lower weight, and longer life expectancy.

Many people are not getting the recommended amount of vegetables and fruits per day for various reasons including access, cost, convenience, and individual preference for taste. But the saving factor is micro greens can easily be grown at home in a small space with little cost and provide a huge return in terms of nutrients.

How to grow micro greens:

Micro greens are relatively easy to grow on a small scale and can even thrive indoors if sunlight is available. People wishing to grow their own micro greens can follow these steps to do so.

  • Scatter seeds over an inch of potting soil in a planter dish or tray and cover with another thin layer ofsoil.
  • Mist the soil with water and place near a source of sunlight or a grow light.
  • Continue to mist the seeds daily to keep the soil moist.

The micro greens will be ready to harvest in 23 weeks. People should make sure to cut their greens above the soil line and rinse well before using.

What varieties can be grown as micro greens?

Well, everything! Salad greens, leafy vegetables, regular vegetables, root vegetables, herbs and even edible flowers can be grown and harvested as micro greens.

The most commonly grown varieties are -Radish, spinach, basil, carrot, celery, chives, cabbage, mustard, cilantro, fennel, mint, dill, beets, kale, red Amaranth, lettuce and alfa-alfa.

But literally any edible vegetable or herb can be eaten as a micro green. Start with the seeds already in your pantry and refrigerator, and make your way up with store bought seeds tomato, pepper and chilli seeds can be saved every time you cook with them. Mustard, fenugreek, coriander and lentils can be soaked and sprouted – and these are readily available in your pantry.

Tips to incorporate more micro greens into a diet:

Micro greens can boost colour, enhance flavour, and add texture to any dish, while delivering a nutritional boost as well. Some tips for adding micro greens into meals include:

  • using them as a topping for salads and soups
  • tossing a small handful into a smoothie or juice before blending
  • using them as a garnish alongside any main dish
  • placing micro greens on top ofa flatbread or pizza after cooking
  • replacing lettuce with micro greens on a burger, sandwich, or tacos.

Prediabetes and Nature Cure Management

Prediabetes is a serious health condition which, however, offers a great opportunity to prevent type 2 diabetes or at least defer the disease of type 2 diabetes. Elevated sugar levels in the blood put you at risk of developing type 2 diabetes but you can take the steps to prevent it.

This stage is a precursor of diabetes. In this condition blood sugar levels are higher than normal but not quite enough to diagnose as type 2 diabetes. This precursor condition is also known as impaired glucose tolerance or impaired fasting glucose, which we can diagnose with simple blood test. We should consider this condition seriously without using any medication or treatment. We can reverse or post pone the diabetes by making simple changes in lifestyle.

Science of prediabetes

Insulin is a hormone made in the pancreas and released into the bloodstream. When the body breaks down carbohydrates from the food we eat into glucose, also known as blood sugar, insulin helps the body’s cells to absorb the glucose and use it for energy. If the cells have developed a condition called insulin resistance where in they have lost the sensitivity to insulin, although the body still produces insulin, it is not used effectively, causing glucose to build up in the blood instead of being absorbed by cells. This increase in blood glucose leads to prediabetes, and eventually type 2 diabetes, if left untreated. 

Who is at risk?

Many are undiagnosed and unaware of their condition. This is partially because prediabetes usually has no symptoms. It’s important to know the risk factors. 

You may have pre-diabetes if you:

  • Are overweight.
  • Are age 45 or older.
  • Have a family history of pre – diabetes or type 2 diabetes
  • Are African American, Alaska Native, Hispanic / Latino, or Pacific Islander American,
  • Have hypertension (high blood pressure) or high cholesterol,
  • Participate in physical activity fewer than three times per week,
  • Have had gestational diabetes (diabetes while pregnant) or have given birth to a baby weighing more than 9 pounds. 

Causes

Although family history and genetics appear to play an important role, especially abdominal fat – and inactivity also seem to be important factors in the development of pre -diabetes.

Diagnosis based on Hbalc

According to American diabetic association A1C less than 5.7 is normal, 5.7–6.4 is prediabetes, 6.5 and above is diabetes.

Naturopathic approach

Nature cure is lifestyle modification science. It strongly believes in prevention. In nature cure we are not treating the disease; we are supporting the body by following the fundamentals of nature. By that body can overcome the disease. As a part of it we have to follow a modified lifestyle. It includes intake of natural & nutritious food, at least 3-4 liters of clean and purified water, regular exercise and adequate sleep.

Naturopathic treatments will enhance the functions of all internal organs and improve the secretions of endocrinal glands in quality and quantity and reduce the insulin resistance. Taking to naturopathic way of life will bring down the weight reducing the unnecessary fat mass from the body to achieve the healthy BMI which will contribute to prevent diabetes.

A study on pre diabetics

  • Group 1: Lifestyle changes. Participants in this group exercised for 30 minutes a day and lowered their caloric and fat intake.
  • Group 2: Diabetes education. This group received information about diet and exercise and took a placebo-a pill without any active medication in it.

The study found that those in lifestyle group had the best benefits, averaging 6kg of weight loss, cutting the risk of developing type 2 diabetes by 58%over 3years.

  • In addition to lifestyle changes such as achieving and maintaining a healthy weight, increasing physical activity and eating a healthy diet, talk to your healthcare provider about what prevention methods are right for you.

It is time for you to take your health seriously at the first sight of symptoms of pre diabetes, lest you will suffer irrevocably.

Asthma Bath

Bronchial asthma is a major burden affecting more than 300 million people globally. It is an immune inflammatory disorder characterized by air way hyper responsiveness associated with bronchospasm, edema of mucus membrane and airway obstruction. The symptoms are episodic or chronic wheezing, cough and feeling of tightness in the chest as a result of broncho-constriction.

Asthma bath is one of the important naturopathic modalities (hydrotherapeutic measure) which helps in relieving the muscle spasm, improving the lung functions relieving and enhancing the depth of respiration, and thus, relieves congestion from the lungs. Hence it is helpful in asthma, bronchitis, emphysema and other respiratory ailments. 

The procedure

During Asthma bath, patient will be made to lie in the immersion tub, half filled with water, at a temperature of 37–38°c. The hot water tap is then opened and temperature is raised up to 40 to 42°C. The duration is four minutes. Then the body is rubbed, beginning with the left leg, then the left arm, abdomen, chest, right arm, right leg, back and the spine. The spine is rubbed till the skin turns red. After rubbing the spine, the chest and the abdomen are rubbed again, for three to four minutes. When rubbing is over, the flow of hot water is stopped. Then you are asked to sit in an upright position and exhale for an instant, and a bucketful of cold water is splashed over the back. Immediately, the patient is asked to inhale, and half a bucket of cold water is poured on chest. Now the patient is to lie in this potion for 2–4 minutes.

This process has to be repeated twice or thrice. The water in the tub has to be brought back always to 37–38°. Finally, a short, cold shower for 2 minutes, and thirty to forty minutes of relaxation is advised.

General Instruction:

  • Carry loose fitting and easily removable clothes.
  • Do not go for the treatment on a full stomach.

Contra indication

  • Heart ailments.
  • Open wounds and fractures.
  • Woman who are pregnant or anyone with abnormally high or low blood pressure.
  • Recently operated.
  • During menstruation
  • Vertigo 

Physiological effects of asthma bath – A JNI Experience

A common noticeable factor in bronchial asthma patients is that the functional efficiency of one or more excretory organs will be low because of morbid accumulations and lowered vitality. The process of oxygenation and circulation will be erratic due to congested bronchi. In the present study, asthma bath provided to the patients aimed at improving these factors.

The improvement in lung functions following asthma bath are due to the short peripheral vasoconstriction following the treatment. Broncho-constriction is one of the characteristic features of asthma and hence the main goal of the treatment is to release this constriction. It happens as a reaction to the long continuous rubbing, warm water application, and a sudden splashing of cold water to the chest, which causes a peripheral vasoconstriction always followed by a long vasodilatation in periphery as well as to the vital organs present in the thoracic cavity. The blood is mainly directed towards the vital organ, especially towards the chest because of the cold splash. The sudden splashing of cold water is also potent to induce an adrenalin rush or a sympathetic arousal in the body as the impulses of the cold receptor travels to the sympathetic ganglia of the spinal cord which causes a highly localized stress response. And the same adrenalin will be directed towards the bronchi and bind to the beta-adrenergic receptor causing a broncho-dilatation.

Thus this particular treatment modality has a vital role to play as a primary health care practice of asthma.

JNI has extensive research work on this disease as well as its treatment modality which is being practiced successfully for years with excellent effect.

Reflexology

Reflexology is the application of appropriate pressure to specific points and areas on the feet, hands, or ears. Reflexologists believe that these areas and reflex points correspond to different body organs and systems, and that pressing them has a beneficial effect on the organs and person’s general health.

Although reflexology is not used to diagnose or cure health disorders, millions of people around the world use it to complement other treatments when addressing conditions like anxiety, asthma, cancer treatment, cardiovascular issues, diabetes, headaches, kidney function, PMS, and sinusitis.

Where are the reflexology points and areas?

In reflexology theory, points and areas on the feet, hands, and ears correspond to specific organs, bones and body systems. Practitioners access these points on the feet and hands (bottom, sides, and top) and the ear (both inside as far as the finger can reach and outside) to affect organs and systems throughout the entire body.

Maps of reflex points have been passed amongst practitioners across the globe. Understandably, there is no agreement among all reflexologists on all points; however, general agreement does exist on major reflex points. Some scientific documentation of linkages between the skin and internal organs also exists.

To represent how the body systems correspond to. one another, reflexologists use reflexology ‘maps’. A good example of a reflexology map exists for the feet. Each foot represents a vertical half of the body:

  • The left foot corresponds to the left side of the body and all organs, valves, etc. of that side are found there.
  • The right foot corresponds to the right side of the body and all organs of that side are found there. For example, the liver is on the right side of the body, and therefore the corresponding reflex area is on the right foot.

Whatever the specific technique, reflexology theory holds that the practitioner is working to release congestion or stress in the nervous system and balance the body’s energy.

Benefits of Reflexology

  • It stimulates nerve function, relieves pam
  • Boosts circulation & increases energy
  • Induces a deep state of relaxation
  • Eliminates toxins
  • Stimulates the central nervous system.
  • Prevents migraines.
  • Cleans up urinary tract conditions.
  • Speeds up recovery after injury / surg
  • Helps relieve sleep disorders.
  • Reduces depression.

Furthermore, it can help ease the treatment of various cancers and even may soothe the pains of pregnancy, including those occurring after the baby is born.

Reflexology at JNI

Reflexology track at JNI is a good example of an ideal track. It has 3 circles in it.

First is a pebble track. Walk slowly on this track for one round.

The second a sand track. Walk on the dry sand next for two rounds.

Third round is hot and cold water track. Three times alternatively hot and cold water track are to be walked through. Walk very slowly, spending 1 minute in hot water and 15 seconds in cold water track placed in rows, taking 3 minutes 45 seconds for one round. Walk for 3 rounds.

Feel the pressure and water temperature consciously while walking, taking more care of the tender points on the feet.