Sesame seeds have recently gained popularity as Superfood, but it has been an essential part of the Indian kitchen for long. It has been cultivated in India since the Harappa period and is commonly known as ‘Til’.

Health Benefits: –

Good for anxiety: Sesame seeds contain magnesium, vitamin B1, and tryptophan, which have stress-relieving qualities. Tryptophan is essential in producing serotonin, a neurotransmitter that reduces pain and regulates sleep patterns and moods.

Inflammation: They are a good source of thiamine and vitamin B6, which are necessary for proper cellular function and metabolism. In addition, copper helps the users cope better with inflammation-caused conditions affecting the body joints.

Blood Pressure: Sesame seeds help in lowering blood pressure. Also, other antioxidants with vitamin E in the seeds help maintain healthy blood pressure. It can also prevent hypertension, a significant risk factor for sudden strokes.

Fights from UV rays: Due to the presence of natural antioxidants and natural SPF in sesame, it protects the body from harmful ultraviolet rays. It also prevents damage to the intestine.

Rich in fiber: Fibre is essential for health, and preventing diseases and are well known for supporting digestive health. Rich fiber intake prevents certain types of cancers and provides heart health.

Anti-Cancer: Sesame seeds contain magnesium and phytate, which has anti-cancer properties. They reduce the risk of breast, lung, pancreas, and prostate cancer.

Respiratory Health: Magnesium in sesame seeds prevents airway spasms and reduces the risk of asthma and other respiratory disorders.

Dental Health: Sesame seeds contain oil components that are healthy to consume. They help in removing dental plaque and boosting our oral health.

Increases Immunity: Sesame seeds are rich in various nutrients such as copper, zinc, iron, etc so good for Immunity.

Strong bones: It provides a good amount of calcium and helps absorb nutrients, leading to healthy bones, especially for women.

Weight loss: It helps increase metabolic rate and prevents excessive calorie intake, resulting in weight loss.

Side Effects: –

Anything excess is not good. So, if you are taking sesame seeds take them with proper guidance.

Constipation: Side effects include bowel obstructions when consumed excessively. It can cause severe digestion issues.

Allergy: Anaphylaxis or Sesame allergy is also one of the most common side effects of the consumption of sesame seeds. Some common symptoms are nausea, breathing problem, etc. In addition, people with gout and Wilson’s disease should avoid sesame seeds as it contains oxalates and copper.

Appendicitis: Sesame seeds can cause an appendix if consumed in large amounts. The seeds contain indigestible fibers, and too much intake forms a layer over the appendix, which can cause pain.

Namaste, Wishing You a Happy & Healthy Life

Maintaining appropriate blood sugar levels is a top priority if you have diabetes. It’s important to manage diabetes holistically because it can impact a person’s immune, neurological, and circulatory systems when the body can’t control blood sugar levels. Here are 5 herbs to include in your diet to control sugar levels: –

Herbs to include to control sugar levels

Fenugreek seeds: –
The seeds of fenugreek are used in India for diabetes because they contain a variety of beneficial nutrients, including mucilaginous fiber, amino acids, saponins, and alkaloids. Fibre can be found in fenugreek seeds up to 50%. The high fiber content of these seeds reduces blood sugar levels after meals by reducing the body’s absorption of carbohydrates.

Chamomile Tea: –
Numerous illnesses have long been treated with chamomile tea. It has antioxidant and cancer-preventive characteristics, and a recent study indicated that it might also help to control blood sugar levels. Studies show that daily consumption of one cup of chamomile tea after meals can decrease blood sugar, insulin, and insulin resistance.

Triphala: –
It helps to stimulate the pancreas, which promotes insulin output.

Neem: –
Neem leaves can reduce blood sugar levels. The leaves of neem should be crushed before being boiled with water. Take this decoction after extracts have been filtered. One of the best ways to manage hyperglycemia brought on by glucose is using this medication.

Amla: –
Amla, also known as Indian gooseberry, is well known for boosting immunity and the health of the skin and hair. it includes a lot of vitamin C, a strong antioxidant that aids in the body’s fight against free radicals. Studies have also shown that this leaf extract can considerably decrease blood sugar levels. Tea made from dried blueberry leaves is frequently used in naturopathy diabetic treatment procedures.

Ginger: –
Ginger has been extensively used in India since the beginning. It aids in boosting insulin secretion and raises the body’s sensitivity to insulin.

Arjun Bark: –
It has many therapeutic benefits, including antioxidant, anti-inflammatory, and antibacterial properties. Heart disease risk is decreased with arjuna. It aids in the heart’s normal operation by toning and strengthening the cardiac muscles. Strong anti-hypertensive properties of the arjuna tree also help lower excessive blood pressure.

Bitter Gourd Juice: –
This bitter vegetable might lower blood sugar levels. Actually, this vegetable affects how the entire body utilizes glucose. The herb’s capacity to increase insulin production may be beneficial to both type 1 and type 2 diabetes.

Cinnamon Tea: –
Boil 10 grams of cinnamon powder in 150 ml of water and consume with lime juice in the morning.

Prevention of Diabetes: –
It is beneficial to consume a nutritious, balanced diet that is low in fat and high in fiber and carbohydrates. Regular Asana, Pranayama, Meditation, and relaxation also aid in regulating blood sugar levels for better results.

Namaste, Wishing You a Happy & Healthy Life

Coronary heart disease commonly happens when an artery that supplies blood and oxygen to the heart is blocked as a result, fatty deposits construct up time which type plaques in the arteries of the coronary heart. When a plaque ruptures, it finally results in the development of a blood clot that can block arteries, foremost to a coronary heart attack.

Deep breathing procedures can assistance uproot the lead to heart ailments and even reverse their class. Pranayama also will help to reset the autonomic nervous procedure, decreasing arousal to exterior stimuli and so reducing anger also.

Positive aspects of pranayama: –

1. Reduction in coronary heart rate and blood stress
2. Aid from stress and anxiety and tension
3. Regulates oxygen source to the heart
4. Enhances snooze
5. Strengthens the lung muscle groups and lessens breathlessness

1. Anuloma Viloma: –

Process: – Sit on the floor in a comfortable position to start the Anuloma Viloma practice. You can assume either the Sukhasana, Padmasana, or Vajarasana. If you cannot sit on the floor, you can even sit on a chair. Keep your spine upright and neck straight. Use your right thumb to block the right nostril. Slowly and deeply inhale through the left nostril. Feel your lungs full of air and focus on your breathing. Release your thumb from the right nostril. Now block your left nostril with your ring finger and exhale slowly through the right nostril. Keep alternating between the two nostrils. If you are a beginner, try Anuloma Villoma practice for a minute. You take your Anuloma viloma practice up to 20-25 minutes a day.

2. Bhramari: –

Process: – Sit erect in an at-ease meditative posture. Push the flap of the ear with the thumb. Position the index finger on the brow and gently push the eyes and sides of the nostrils with the remaining fingers. Continue to keep the mouth closed throughout the application. Inhale deeply through the nose. Even though exhaling, make a comfortable buzzing sound from the throat and nose and come to feel its vibration in the mind. Observe 5 rounds.

3. OM Chanting: –

Process: – Sit erect in a meditative posture. Chant 3/4th time ‘O’ and 1/4th time ‘M’, ie, OM with a loud echo, as a result vibrating the mind nerves. Exercise a few rounds.

Precautions to be followed: –

There ought to not be any pressure during pranayama. Constantly breathe as a result of the nose except specially stated. Keep the breath rhythmic and steady. It needs not to be practiced when the lungs are congested. Pranayama ought to be practiced for a minimum of 3 hrs right after meals. When practiced in the mix with common asanas, a wholesome balanced diet plan, and a constructive attitude, Pranayama can carry huge rewards to the coronary heart and make everyday living additional fulfilling but right before beginning the application, it is always recommended to find a specialist advice and assistance. Never start practicing Anuloma Viloma pranayam on your own. Learn the proper technique from an experienced yoga teacher or you can join online classes with us. To gain Anuloma Viloma pranayama benefits, practice it with an empty stomach and with a relaxed mind. If you are pregnant or suffer from conditions such as COPD, heart disease, or high blood pressure, never start practicing Anuloma Viloma without a yoga teacher. If you are a beginner, start your practice slowly. Avoid doing Anuloma Viloma when you have a fever or a congested nose.

Namaste, Wishing You a Happy & Healthy Life

Apart from dietary and lifestyle habits, there is another major routine that dominates the quality of our sleep and how it affects our health- our sleeping position.

The position we sleep in plays a very important role as it decides how it affects our well-being and induces health conditions. Insomnia, anxiety, sleep apnea disorder, incorrect position, performance productivity, and digestive functioning all depend on the quality of the sleep which is passively dictated by the position we sleep in.

Which one can be the best sleeping position: –

Sleeping on the abdomen should be your last choice of sleep. The spine loses its natural alignment in this position. Sleeping on the abdomen can lead to severe back pain and neck pain. In this position, the chest is not free to expand hence your lungs have to spend more energy, and this can cause exhaustion even after sleep. This might also affect the digestive system.

Sleeping on the back has its advantages and disadvantages. Pregnant women, heavier adults, and old people should avoid sleeping on their backs, as it can sometimes aggravate back pain. People with acid reflux and flatulence usually avoid sleeping in this position. However, this position can help your neck pain, provided a good sport is given by the right pillow.

Sleeping on the sides Among all the positions, sleeping on the side is the best position to sleep. It greatly helps your body in sleep. According to Ayurveda, sleeping on the left is best as it aids digestion. The food flows easily through your system during digestion, hence preventing heartburn and other digestive issues. This position can also prevent and stop snoring. If you feel your right nostril is blocked, then sleeping in this position can open your nostril.

It is also said to be an ideal position for pregnant women with knees bent. It enables healthy blood flow to the fetus, uterus, liver, kidney, and heart. This position relieves the pressure from the growing belly and greatly helps reduce the spine’s bending. Hence, it is good for people having problems with the lower back. Keeping a pillow between the thighs or knees can give great relief from backaches. Sleeping on the left also helps in balancing your body temperature when sleeping in an air-conditioned room.

The right side too is in a good position and gives almost the same benefit shown for the left side; except that it should not be taken after a meal, as it would put more pressure on organs. When the stomach is empty, sleeping in the right position can give you good relaxation. It would help to release blockages from your left nostril. The left nostril (Chandra-Nadi) opens when you sleep on the right. This position helps in cooling down your body, making it more beneficial.

Sleep makes up one-third of life. It plays a very important role in your overall well-being and in controlling energies. Wrong ways of sleeping can lead to varieties of health disorders. Therefore, among all ways of sleeping, be mindful about sleeping on your sides to derive optimal benefits from your good night’s sleep.

Namaste, Wishing You a Happy & Healthy Life

The liver is one of the most important organs of the body. It’s located in the right upper abdomen, under the rib cage. Our liver keeps us healthy by performing several essential functions. The liver helps to: –

• Detoxify the blood
• Produce particular proteins for blood plasma
• Process hemoglobin to utilize its iron.
• Control blood sugar levels and coagulation.
• Produces bile, which aids in the transportation of waste and the breakdown of fats in the small intestine during digestion.
• And many more functions.

But our unhealthy eating habits and lifestyle can harm this vital organ and our overall health. Following are the foods that harm the liver and should be avoided completely.

Fatty Foods: –

French fries, chips, and other deep-fried foods are extremely harmful to the liver. Fried and processed foods cause significant changes in liver enzymes, which can lead to liver failure in the long run. It includes trans fats, also known as “partially hydrogenated oils,” which cause harm to the body even if consumed in low quantities. It can cause inflammation in the liver, which can lead to scarring.

Sugary Foods: –

Baked foods, processed foods, cereals, and candies are high in sugar content. Fructose is a kind of sugar used by the liver to produce fat. Consumption of high-sugar foods can result in fatty accumulation, which can contribute to liver damage. Healthy options are like upma, poha, idli, and a lump of jaggery for breakfast or evening snacks.

Aerated Drinks: –

If you drink aerated or soft drinks regularly you are likely to develop non-alcoholic fatty liver disease. Soft drinks lead to the accumulation of fat in the liver, as well as due to their high content of artificial sweeteners they can increase insulin resistance and inflammation. Switch from aerated drinks to fresh fruit or vegetable juices, and have coconut water which has numerous benefits.

Alcohol: –

Alcohol is the most common reason for liver damage. People who indulge in excessive alcohol consumption often face liver pain, inflammation, or failure. Alcohol should be completely avoided if you want to stay healthy and mentally sane.

Vitamin A supplements: –

Vitamin A is an essential micronutrient that improves eye health and the immune system. Our body stores these fat-soluble vitamins in the fatty tissue and liver. If you consume supplements with excessive levels of vitamin A, it can cause liver problems. Instead of supplements, have fresh fruits and vegetables that will provide sufficient amounts of vitamin A required daily.

Include healthy foods that are good for the liver such as walnuts, oatmeal, tofu, broccoli, spinach, brussels sprouts, kale, and olive oil.

Namaste, Wishing You a Happy & Healthy Life

Arteries are blood-carrying vessels that transport nutrients and oxygen to the rest of the body. In light of weight gain, inactive lifestyles, and obesity, the spike in cholesterol levels might deposit a layer on the inner lining of the arteries, which is commonly known as plaque. This build-up causes blood clots, coronary artery disease or Arteriosclerosis, and chronic conditions caused by a blockage in the carotid which can cause heart attacks, cardiac arrests, hemorrhage strokes, and other cardiovascular conditions.

Here are some drinks that can help detoxify blocked arteries: –

Ginger, Garlic, and Lemon
Boil mashed garlic and ginger. Strain the boiled water and add a squeeze of lemon juice to it. This is an excellent drink to clean your arteries. Have it anytime in the evening. Garlic reduces blood pressure and reduces the hardening associated with arteriosclerosis. It removes the soft plaque deposit from the vessels. The antioxidants in Ginger help in the prevention of plaque formation. Again, the citrus flavonoids in lemon prevent the clogging of arteries.

Cranberry Smoothie
Blend cranberries, bananas, yogurt, almonds, and orange juice. This blend of smoothies adds to breakfast. Replace cranberries with other berries like blackberries and strawberries. Cranberries are an excellent source of nutrients supporting artery and heart health. The flavonoid antioxidants in berries are known to reduce the LDL Cholesterol in the blood vessels. It also reduces inflammation and high blood pressure, which helps in artery health.

Wheat Grass Shots
Wheatgrass juice is the simplest and the most effective juice to remove toxins from the blood vessels. Rinse some wheatgrass and extract its juice through a juicer or blender. To begin with, you can start having a 30 ml shot every morning on an empty stomach and gradually increase it to 60 ml. You can add this to some other vegetable or fruit juice to make it tasty. It effectively removes heavy metals from the bloodstream and thereby aids in the health of the arteries. It is known to reduce bad cholesterol very effectively.

Citrus fruits like oranges have flavonoids that can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Oxidized LDL is associated with atherosclerosis development and progression. Almonds, beans, and cruciferous vegetables are also seen to have properties that reduce inflammation, fight LDL and reduce the overall risk of clogging carotids.

Apart from this here are some Asanas to promote proper circulation and aid in unclogging the arteries: –

• Parvatasana
• Yashtikasana
• Bhujangasana
• Pranayama

The blood vessels are the channels for all exchanges within cells and organs. The health of the organs depends on the health of the arteries.

Namaste, Wishing You a Happy & Healthy Life

A frozen shoulder is quite discomforting and painful. So, what is a frozen shoulder, let’s know.

When working on the laptop or desktop we forgot to move our neck or relax our back and shoulder muscles. Such limited movements and incorrect posture lead to nerve compression and restrict blood flow, resulting in shoulder muscle stiffness. Apart from a sedentary lifestyle, excessive stress is a primary cause of a variety of health problems, including frozen shoulders. This condition is quite common in people having diabetes. The pain and stiffness become unbearable, making it impossible to move the shoulders.

Frozen shoulder has three stages: –

• The Freezing stage
• The Frozen stage
• The Thawing stages

The freezing stage is characterized by severe pain while moving the arm and it may hurt more during the night. There is limited shoulder movement.

The next stage is the frozen stage in which the pain might reduce but the stiffness gets worse. Doing daily activities becomes challenging and it might last from 4-12 months depending on the individual’s diet and other cofactors.

The last stage is the thawing stage in which the range of motion goes back to normal. This might take 6 months to 2 years.

Remedies for frozen shoulder: –

Hot or Cold Compress: –

Apply a cold compress to relieve swelling. In case of severe pain, apply an ice pack on the joints to relieve the pain sensations and soothe the muscles.

Apply a hot compress to warm muscles before activity or reduce morning stiffness. Hot fomentation for 1 minute is recommended, before exercising or moving the joint.

Preferably keep the room temperature at a normal level and avoid sitting exactly in front of the AC or under a Fan.

Maintain the right posture: –

Posture plays a critical role; poor posture while sitting, sleeping, or working might cause nerve compression. Maintaining a correct erect posture might help to relieve neck and shoulder discomfort and speed up recovery time.

Avoid Heavyweights: –

Lifting heavy weights puts pressure on the neck and shoulder muscles. It can also cause muscular rupture, so instead of lifting large weights, try basic stretches to relieve stiffness.

Yoga: –

Gomukhasana: – Hold one end of the towel above your head while holding the other end near your lower back. Stretch the towel and move your hands up and down as much as possible. Repeat 5-10 times.

Wall stretch: – Stand facing the wall. Keep the elbows and palms on the wall stretched straight up. Gently move the hand down while folding the elbow. Bring your hands down as far as you can. Repeat the set 5 to 10 times.

Towel stretch: – Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Maintain a horizontal position with the towel. Pull the stiff arm upward with your other arm to get a good stretch.

Relaxation: – Distress and worry can be relieved by relaxing the mind, which can then aid to alleviate stiff muscles. Practice these relaxing techniques for frozen shoulder pain.

• Shavasana
• Balasana
• Yoga mudra
• Makarasana
• Abdominal breathing

Also, practice meditation regularly to break the loop of negative emotions and help reduce stress drastically.

Sleeping posture: – If you have a frozen shoulder, you must provide sufficient cushioning to your joints to minimize discomfort and rigidity while sleeping, as well as to prevent the situation from deteriorating the next morning.

Diet: – Frozen shoulder is most commonly found in patients with diabetes, so diet is crucial. Include bitter gourd, gooseberry, or any other bitter food in your meal daily. Green leafy vegetables like spinach and kale, black gram, and soy products, when eaten regularly, can be extremely beneficial. Ensure to avoid rice, potatoes, bananas, cereals, mangoes, pears, grapes, and processed meals.

Along with these useful remedies including correct posture, stretches, a healthy diet, relaxation, and more follow a healthy lifestyle and recreation routine to alleviate frozen shoulder pain. Keep your mind off from stress and strain and learn to be happy with life; this will ensure that your mind is calm and your body is in good shape.

Namaste, Wishing You a Happy & Healthy Life