Apr 17, 2014

Recommended Foods, Diets & Herbs for Diabetic Patients

Fruits and vegetables along with various herbs contribute immensely in controlling diabetic. Some of the recommended fruits, vegetables and herbs that should be part of diabetic diet are as following:

Recommended Fruits for Diabetic: apple, pears, guava, peaches, berries, oranges, papaya are natural sweetener thus lower your glycaemic level which is not possible by using saturated sweetener like sugar thus these fruits will helps you to control your blood sugar level in check but you must avoid bananas, grapes, litchi and mangoes.

Bottle Gourd

Eat lot of vegetables: Diabetic patient should take diet high in Fiber, low in Cholesterol and Saturated Fats. So it is highly recommended that they should eat lots of vegetables as this helps the digestive system to perform well. High fiber content of pulses and vegetables like Ghiya(Bottle guard), Tinda(Baby Pumpkin), Parval(Pointed Gourd) and Beans helps the body to lower down the sugar level. High fiber content of Vegan diet will help you eat less as fiber has expanding properties and that is also helpful in controlling weight of diabetic people. Try to avoid arbi(Eddoe) and jimikand(elephant yam).

A diet rich in whole grains and high-fiber foods may reduce the risk of diabetes by between 35 and 42 percent. An excellent source of both is heart-healthy oatmeal: It's packed with soluble fiber, which slows the absorption of glucose from food in the stomach — keeping blood-sugar levels under control. Top oatmeal with 1 to 2 tablespoons of chopped pecans, almonds, or walnuts to add protein and healthy fat, which stabilize blood sugars further. Plus, the nuts add great crunch and flavor to your morning meal.

Unsalted almonds provide a healthy, low-carb mix of monounsaturated fats plus magnesium, which is believed to be instrumental in carbohydrate metabolism. High daily magnesium intake reduce the risk of developing diabetes by 33 percent. Therefore, including more magnesium-rich foods like almonds, pumpkin seeds, spinach, and Swiss chard in your diet is a smart move.

Egg Whites
Rich in high-quality lean protein and low in carbs, egg whites are another healthy choice for controlling or preventing type 2 diabetes. One large egg white contains about 16 calories and 4 g of high-quality, filling protein, making egg whites a perfect food for blood sugar control, not to mention weight-loss or maintenance.

Avocado is high in monounsaturated fats, which are generally considered among the healthiest of fats. A diet high in monounsaturated fats and low in low–quality carbs may improve insulin sensitivity. Monounsaturated fats also improve heart health — an especially important benefit for diabetics, who are at an increased risk for heart disease and stroke. Add a few thin slices of avocado to your sandwiches in place of mayonnaise, or mash a ripe avocado with cilantro, lime juice, and diced tomatoes for a delicious dip.

Methi or Fenugreek It is used in varied India curries, methi has many health benefits. Methi is also known for its anti-diabetes action as methi reduces the body sugar level thus controlling diabetes. Fenugreek has quality to absorb sugar during digestion process and that makes it a most beneficial spice for controlling diabetes. It also has quality to stimulate the pancreatic cells and increase insulin production thus control blood sugar level in natural and effective ways.

Soak one teaspoon of fenugreek seeds in 1 cup of water overnight. Drink this water in the morning on an empty stomach and eat the seeds.

Curry Leaves
Eat tender curry leaves (fresh) twice a day to reduce sugar.
Dry bay leaves and make them into a fine powder. Use 5 grams of the powder in a glass of water and drink it for at least 10 days. You will be able to control the glucose levels easily.

Cinnamon is very effective spice because it contains a substance that can help cells respond to insulin. This results in a reduction of blood sugar levels by an average of 18 percent to 29 percent.

TRY TO GET: 1/4 to 1/2 teaspoon (or one stick) a day. USE IT: Mix 1/2 teaspoon cinnamon into 2 tablespoons peanut butter, and spread over apple slices. Or put cinnamon stick and apple slice in water and drink throughout the day. Or drink cinnamon tea.

Bitter Gourd
Almost everyone familiar of bitter gourd and its known for its anti-diabetes properties. Bitter gourd extracts has ability to reduce the activity enzymes in our body and also lower down the hyperglycemia in our body. This action is very similar to insulin and many scientists believe that it is due to polypeptide-P. It also contains phyto nutrient which is helpful to absorb blood glucose by moving them to muscles and this lowers the blood glucose level of the body.

Herbs & Herbal Remedies
Herbs like Azadirachta Indica (Neem), Fenugreek, Cloves, Garlic, Ginger Root, Ginseng, Licorice Root, Turmeric are like miracle drugs for diabetics. Take them in any form you can.

Chew 8-10 Meetha Neem leaves on an empty stomach. It is very effective for bringing the urine and blood sugar to their normal levels, even in hereditary diabetic patients.

Syzygium cumini or Indian plum (Jamun), is considered a panacea for diabetes. Eating this fruit is very beneficial for patients of diabetes. In fact, more than fruit, the seeds of jamun fruit is beneficial when taken in powdered form mixed with some water.

The holy fruit of India- the bel fruit or the Aegle marmelos has anti-diabetic properties. The herbal extract of its leaves should be taken preferably with a pinch of black pepper.

Garlic contains allicin that helps in reducing sugar level in blood. Eat garlic regularly as it regulates sugar level.

Prepare a mixture by adding equal quantities of turmeric powder and dried gooseberry powder with honey or drink equal quantities of gooseberry juice and fresh turmeric juice in an empty stomach daily.

Drink Plenty of Water: Diabetic patient need to drink lot of water to keep body hydrated as dehydration in body leads to increase in blood sugar level.

Diabetes increases chances of heart diseases, renal disease and other various diseases and one should always try to avoid certain foods to keep diabetic in control.

Some of the restricted diabetic diet are as following:

Limit White Potatoes: Potatoes contain very high carbohydrate and that’s absorbs very fast in body and thus tend to be very harmful for the body. It is advisable for diabetic patients to avoid white potatoes.

Limit High Cholesterol Diet: One should avoid high cholesterol diet including high-fat dairy products and high-fat animal proteins. Some of the foods that one should avoid are egg yolks, meats and shellfish.

Avoid high Sugar Fruits: Fruits such as chikoos, strawberry, watermelon and sugarcane contains high amount of sugar which is not advisable for diabetic people as these fruits might increase blood sugar level of body.

Avoid Trans Fats: Trans fats are found in processed snacks and baked goods and one should avoid them as these fats are harmful for diabetic patients.

Seafood is good for diabetic people and chicken is also consider good for diabetic person apart from that brown rice , whole grain, whole wheat atta, whole chickpeas wheat and cereals also control blood cholesterol level. Always try to have baked seafood than fried one as baked sea food is more beneficial for diabetic people. Choose non fatty acid milk products like skimmed milk, cheese and yogurt. White portion of egg is also safe for diabetic people but they should avoid the yellow part of it. Onion and garlic are also beneficial for diabetic peoples.

Diabetes Treatment and Advice
1. Do regular exercises and yoga
2. Lose weight
3. Eat fiber rich foods
4. Drink eight to ten glasses of water daily
5. Do not take alcohol, soft drinks, and sugary desserts
6. Avoid bare foot walking
7. Test urine regularly 

Easy Ways to Relieve Stress Naturally

Stress is a state of mind in which we feel we are overloaded and wonder whether we really can cope with the pressures placed upon us. When the stresses undermine both our mental and physical health they are bad. Different people could feel stress under different situations. Moreover there could me many factors that can lead to stress. Factors such as increasing life demands, problems associated with work, money and relationships. The way we respond to a challenge may also be a type of stress. When faced with a challenge or a threat, our body activates resources to protect us - to either get away as fast as we can, or fight.

When we are stressed the following happens:
  • Blood pressure rises
  • Breathing becomes more rapid
  • Digestive system slows down
  • Heart rate (pulse) rises
  • Immune system goes down
  • Muscles become tense
  • We do not sleep (heightened state of alertness)
Most of us have varying interpretations of what stress is about and what matters. How we respond to stress affects our health. If we feel that the required resources needed to effectively deal with a situation are beyond our effort, we say that that situation is stressful - and we react with a classical stress response. On the other hand, if we decide our available resources and skills are more than enough to deal with a situation, it is not seen as stressful to us. We need to learn to cope up with stress. In life we will feel various challenges at different levels, some would be in our possibility reach and we would be able to cope up with that easily and some which we would feel is beyond our efforts, we need to learn to accept that as our limitation and should accept the situation till with time that settles down. Now that's not easy. We need to learn that art.

The art of coping with stress would require meditation as a lifestyle change. With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases.

On a physical level, meditation:
  • Lowers high blood pressure
  • Lowers the levels of blood lactate, reducing anxiety attacks
  • Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
  • Increases serotonin production that improves mood and behavior
  • Improves the immune system
  • Increases the energy level, as you gain an inner source of energy
Meditation offers innumerable benefits for our body, mind and spirit. It prevents stress from getting into the system and releases accumulated stress that is in the system. Both of these happen simultaneously, leaving one refreshed and joyful.

To experience the benefits of meditation, regular practice is necessary. It takes only a few minutes every day. Once imbibed into the daily routine, meditation becomes the best part of your day!

Other Things that You can Do to Relieve Stress
  1. Do exercise everyday!Exercise works much in a same way as meditation do. Whether it is yoga, running, or tai chi it gives you alone time with your-self and your thought. Exercise releases the hormone endorphins into the brain that makes you feel good and improve your mood. Exercise also prevents obesity and other problems related to them and makes you feel energetic and active through out the day.
  2. Eat healthy!
  3. It is proven that bad eating habits like eating junk food can make you depressed, so involve in healthy eating. Healthy foods give you energy for day to day activity and also helps to improve your mood. Many stress buster foods are present that includes all types of berries, almonds and salmon.

    Avoid that extra cup of coffee. Too much coffee can make you feel nervous and anxious. But some studies have shown that some coffee in day time offers health benefits and improves your mood.

  4. Include B Vitamins in your Diet
  5. Vitamin B promotes the brain health, and promotes functioning of the mind and nervous system. And induce the relaxation and it fights fatigue. Vitamin B deficiency can cause depression, lack of interest, and irritation, to get rid of these symptoms, increase the foods that are rich in vitamin B. Food that are rich in vitamin B are germ, bran of cereal grains, beans, eggs, nuts, dairy products and liver.

  6. Self-massage (abhyanga)As per Ayurveda self massage improves all of the sense organs, and remarkably, improves eyesight. It also helps to boost our immune system, makes us feel whole again and nourish our body and soul simultaneously.

    How to give yourself a Self-MassageSet aside some quiet time for your massage. 5-15 minutes is enough time to massage the oil on your body (preferably before you shower)– though if you have no time, rub the oil on your skin (instead of soap) in the shower. Do this daily.

    The room should be warm. Use sesame oil for Vatas, sunflower or coconut oil for Pittas and olive or mustard oils for Kaphas.
    • Undress completely and stand on your towel or mat.
    • Starting with a small amount of oil in your hands begin to gently rub the oil into your scalp. Massage the oil into your scalp and hair with your fingertips. If you would prefer to keep the oil out of your hair simply omit the use of oil for this part of the massage.
    • Vigorously work down your body until the oil has been massaged into every part of your body. Use long strokes on your limbs and circular strokes over all your joints, chest and abdomen. Cover every inch of skin, attuning to your bodily tissues with your hands. Spend extra time on areas that are less integrated (for some this is thighs, buttocks, breasts).
    • Take ample time to massage the soles of your feet as this can have a particularly relaxing and soothing affect.Rinse off the oil in the shower. Take time in the shower to allow the oil on your hands to mix with the water from the shower to massage your face and ears. Use gentle circular strokes to massage your cheeks and forehead, move out towards the ears in stroking motions around the eyes and lips. Soap is drying to the skin, including to the anus; try switching to oil instead.
  7. Organize your life
    Try to organize your life as it offers some control and peace of mind. If you are having a very busy lifestyle and you are not getting any time for important to do list. Prioritize your activities for the day. Maintain a diary or a task calendar in your mobile of all the important things and then see what you can discard off and what you need to do. This list of priority makes your life much easier and make you free from the stress. This list also gives you also an insight to what all is not very important which you were carrying as load on your mind.
  8. Limit Internet and cellphone use
    A lot of internet and cellphones use are one of the many causes of the stress now days. By limiting use of the internet and switching off the mobile, we can limit and close some of the stress channel. It also makes us live in the moment fully and appreciate it. It is important to switch off the use of the internet/mobile half an hour before sleeping; it will cut down on the sleep problems. Moreover you would spend some quality time with your loved ones which would help you sleep better.
  9. Sleep
    Sleep is the most important natural stress buster. Too little sleep leaves us cranky, irritable and on edge. Too much sleep can leave us sluggish and depressed. Try to find the right balance that allows you to feel well-rested and ready for the day. Promote better sleep by establishing bedtime rituals that signal to your brain that it’s time to fall asleep, avoid exercise in the three hours before sleep or take a warm bath. Certain foods can also promote sleep, such as bananas, peanuts, figs or a warm glass of milk. These foods all contain tryptophans, a precursor for creating melatonin. However, avoid having a large meal close to bedtime, because it may result in indigestion, reflux or heartburn.

    For a better sleep, drink warm glass of milk, switch off your mobile phones, relax with your family, talk for sometime with them, then do some meditation and then go off to sleep.
  10. Take Stress Herbs if you wantTaking herbs for stress relief is one of the easiest, cheapest and healthiest ways to help your body and your mind in the fight against stress.

    Learn about the stress herbs that have proven effective at reducing stress and anxiety.

    There are many other ways you can manage stress.
    Learn about more tips which can help you manage stress
    Learn about Healthy Tips for Busy Moms

Apr 11, 2014

Ayurveda Herbs & Therapies to Increase Height Naturally

A potted plant never attains its maximum height if the natural growth promoting factors like water, sun-light, rooting system are restricted. This is in analogy to human growth, says Ayurveda. Though, genetically, every person has been preprogrammed to attain a certain height, most people never reach this height simply because they do not do everything necessary for their body to maximize growth. Identifying and correcting the inhibiting factors can achieve growth promotion, in most of the cases.
The basic fundamental for increasing height naturally is a balanced diet!

It is very important that you take a complete balanced diet which gives you the essential nutrients required by the body for proper growth. Some essential nutrients good for the physical development of your body are as follows:
  • Vitamin D and proteins: Boost growth hormones and assist in proper growth of teeth and bones. Consume more lean meat, cheese, legumes, tofu, egg white.
  • Zinc: Zinc consumption is good for children as it prevents their stunted growth. Foods rich in zinc are chocolate, eggs, oysters, asparagus, peanuts etc.
  • Calcium: Consume more of dairy products and green vegetables. This helps in the development of bones.
  • Minerals, carbohydrates and vitamins: For a balanced diet, don’t forget to include milk, eggs, soybean, oatmeal, fruits and vegetables in your diet.
Note: It is extremely dangerous to take drugs and alcohol at a young age. Consuming these products can lead to stunted growth and malnutrition. Also reduce the intake of caffeine. Avoid taking steroids. They obstruct bone growth in young children, thereby affecting their height.

You need to have Strong Immune System
Take plenty of vitamin C. Consume citrus fruits like orange, grapefruit and lemon. You can keep your immune system strong by eating whole and fresh foods, legumes, whole grains, foods rich in antioxidants and omega-3 fatty acids. Also avoid consuming processed and hydrogenated foods. This will help you to maintain a healthy immune system.

Ayurveda therapies for height:
  • Rasaayana therapy bestows the strength of all tissues. It helps slowing down the ageing process, enhances memory, improves the functioning of vital organs, and nourishes all the tissues.
  • Kaaya kalpa therapy provides strength to the body as well motor and sensory organs. It provides nourishment to all tissues.
  • Suvarna prashan therapy helps to improve the physical and mental development of the body thereby promoting height too.
  • Panchkarma therapies for increasing height:
    • Abhyangam (Full body massage with herbal medicated oils)
    • Vasthy (Herbal medicated enema)
    • Nasyam (Herbal medicated nasal drops)
For all these therapies you can consult your nearby Ayurveda Wellness Center. You can also consult Baba Ramdev Yog Gram- Naturopathy-Panchkarma Treatment and Research Center
Ayurveda herbs which are useful to increase height naturally:

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