10 Ayurvedic Teas to Calm Your Mind and Rejuvenate Your Spirit

 

Ayurvedic Teas to Calm Your Mind: Ayurvedic Teas to Calm Your Mind: Are you someone who loves to start the day with a cup of freshly brewed tea? What if we tell you that adding just a few more tweaks to this habit can enhance your overall health and mental well-being? Yes, you read that right! This one cup of tea enhanced with some Ayurvedic herbs can keep you mentally healthy and strong.

 

As per Ayurvedic principles, imbalances in our doshas Vata, Pitta, and Kapha can lead to stress, anxiety, and a lack of vitality. Herbal teas, a concoction of natural ingredients when consumed first thing in the morning work as the best tool that can naturally help restore balance and foster your mental well-being.

 

10 Ayurvedic Teas To Soothe Your Mind and Soul

Here are the top 10 Ayurvedic teas that can help calm your mind and rejuvenate your spirit naturally:

 

Chamomile Tea

Chamomile tea is renowned for its calming properties. It contains apigenin, an antioxidant that binds to receptors in the brain, promoting sleepiness and reducing insomnia. Sipping chamomile tea before bed can help soothe your mind and prepare you for a restful night's sleep.

 

Ashwagandha Tea

Ashwagandha, often referred to as Indian ginseng, is an adaptogen that helps combat stress. Drinking ashwagandha tea can promote relaxation and improve overall mental health. Its calming effects can also enhance focus and concentration, making it a great choice for those facing a busy day ahead.

Lavender Tea

Lavender tea is not only fragrant but also incredibly soothing. The aroma of lavender has been shown to lower heart rate and blood pressure, promoting a sense of calm. Incorporating lavender tea into your evening routine can help ease anxiety and stress, preparing you for a peaceful night.

 

Lemon Balm Tea

Lemon balm, a member of the mint family, has been used for centuries to relieve stress and anxiety. Its mild sedative properties make it an excellent choice for promoting relaxation. Drinking lemon balm tea can also improve mood and cognitive function, making it perfect for those feeling overwhelmed.

 

Peppermint Tea

Peppermint tea is not only refreshing but also beneficial for mental clarity. Its invigorating aroma can help enhance focus and concentration while also providing a calming effect on the mind. This duality makes peppermint tea a wonderful choice for both relaxation and productivity.

 

Ginger Tea

Ginger tea is well-known for its digestive benefits, but it also has calming properties. The warmth of ginger can soothe the stomach and promote relaxation. Drinking ginger tea can be particularly comforting during stressful times, helping to ease tension in both the body and mind.

 

Tulsi Tea

Also known as holy basil, tulsi tea is revered in Ayurveda for its ability to balance the mind and body. It is an adaptogen that helps the body cope with stress. Regular consumption of tulsi tea can lead to improved mood, reduced anxiety, and enhanced overall well-being.

 

Rooibos Tea

Rooibos tea is naturally caffeine-free and rich in antioxidants. Its sweet, nutty flavor makes it a delightful evening drink. Rooibos tea has calming effects, making it an excellent choice for unwinding after a long day.

 

Hibiscus Tea

Hibiscus tea is not only vibrant in color but also offers a range of health benefits. It can help lower blood pressure and promote relaxation. Drinking hibiscus tea can be a refreshing way to soothe the mind and body, especially during hot weather.

 

Valerian Root Tea

Valerian root is often used as a natural remedy for insomnia and anxiety. Drinking valerian root tea can help promote relaxation and improve sleep quality. It is especially beneficial for those who struggle with racing thoughts at night.

 

So, what are you waiting for? Add these herbal teas to your diet and see the magic it does to your mental health and overall well-being.

Cinnamon: Natural Remedy For Heart Health In Women With PCOS

 

Millions of women throughout the world suffer from Polycystic Ovary Syndrome, PCOS, a common hormonal condition. In addition to interfering with menstruation and fertility, this illness increases the risk of cardiovascular diseases. Controlling these risks is essential since women with PCOS frequently have high insulin levels, obesity, and inflammation. However, natural remedies like cinnamon, a common culinary spice, have become a natural medicine with great promise to defend against these dangers.

 

Let’s explore the advantages of cinnamon for cardiovascular health in PCOS, and ways to incorporate it.

 

Benefits Of Cinnamon For Women With PCOS

·         Weight Loss- It has been demonstrated that taking supplements of cinnamon helps women with PCOS to lose a substantial amount of weight. Cinnamon is a great supplement to any weight-reduction diet because frequent taking it results in considerable weight loss.

 

·         Enhanced Resistance to Insulin- Insulin resistance and PCOS are closely related. High blood insulin levels brought on by insulin resistance can lead the ovaries to overproduce androgens or male hormones, aggravating PCOS symptoms such as irregular periods, acne, and hair loss.

 

·         Cardiovascular Benefits of Cholesterol- The risk of cardiovascular illnesses is increased for women with PCOS since they frequently have low HDL (good cholesterol) and high LDL (bad cholesterol) levels. Cinnamon helps in reducing total cholesterol.

 

 

·         Packed with anti-inflammatory and antioxidant compounds- Chronic inflammation and elevated oxidative stress, an imbalance between your body’s antioxidant defenses and free radicals have been connected to PCOS. Strong antioxidants like polyphenols, which are abundant in cinnamon, help neutralize free radicals and lessen oxidative stress.

 

·         Controlling Blood Sugar and Sugar Cravings- Because of its inherent sweetness, cinnamon can help balance blood sugar levels, lessen sugar cravings, and avoid insulin surges after meals. This promotes overall metabolic health in addition to helping with weight management.

 

How To Incorporate Cinnamon Into Your Diet?

 

·         Put it in your curries for a sweet twist, or add it to your pulao or boiling rice!

·         You just mix it into your hot tea or coffee. You can incorporate it into your detox beverages as well.

·         If baking is your thing, adding a little cinnamon powder to your cake mix or pie filling will do much more than just improve the flavour.

·         If you enjoy overnight oats, don’t be afraid to sprinkle some cinnamon powder on top to give your overnight oats the ultimate, healthful cinnamon roll experience!

Beyond its use as a spice, cinnamon is a natural powerhouse that has many health benefits, especially for women with PCOS. You can take proactive measures to manage PCOS and safeguard your heart by including cinnamon in your diet in addition to leading a healthy lifestyle and following medical advice. Your long-term health and well-being can be significantly improved by making small adjustments, such as including this fragrant spice in your meals.

ताकत का डबल डोज हैं ये हरी सब्जियां, बदलते मौसम में हर बीमारी से करती हैं बचाव, बॉडी हो जाती है फौलाद

 

दिल्ली: बदलते मौसम में अक्सर हम थका और बीमार हुआ महसूस करते हैं. साथ ही बदन में दर्द के  साथ बुखार और कमजोरी लगती है. इससे लोगों का स्वभाव भी चिड़चिड़ा हो जाता है. ऐसे में आज ही आपको अपने खान-पीन को दुरुस्त करने की जरूरत है. रोजाना सुबह नाश्ते से लेकर रात के खाने में न्यूट्रिएंट से भरपूर सब्जियों और फलों का सेवन करना बहुत जरूरी है.

इससे न केवल आपकी और आपके बच्चों की इम्युनिटी मजबूत होगी. बल्कि बदलते मौसम और खराब एयर क्वालिटी में भी आप स्वस्थ रह पाएंगे. आज चलिए जानते हैं कि कौन सी वह सब्जियां और फल हैं, जिन्हें खाकर लोग बदलते मौसम और प्रदुषित मौसम में स्वस्थ रह सकते हैं.

इन सब्जियों और फलों का करें सेवन

दिल्ली की डॉ स्वाति चौहान ने लोकल 18 से बताया कि हमें स्वस्थ रहने के लिए अपने आहार में, अपने डेली के नाश्ते में, खाने में कैल्शियम, आयरन, विटामिन-A, C, और बीटा केराटिन आदि भरपूर मात्रा में लेना चाहिए. सर्दियों का मौसम चल रहा है और इस वक्त सब्जियां काफी अच्छी मिलती है. ऐसे में हमें सर्दियों के मौसम में खासकर अपने खाने में टमाटर सभी कलर वाली शिमला मिर्च ब्रोकली, पलक , अमला, मेंथी, पुदीना, पत्ता गोभी, सरसों ,करेला यह सारी चीजों को शामिल करना चाहिए.

इन सब्जियों में भरपूर मात्रा में विटामिन-A, C और आयरन पाया जाता है. जो हमें अंदर से स्वस्थ रखने के लिए काम करता है. इसके अलावा फलों में हमें चुकंदर, नींबू ,केला अनार और कीवी यह सब शामिल करना चाहिए. सभी फल एंटीऑक्सीडेंट और पोषक तत्वों से भरपूर होते हैं.

कैसे करें इनका चुनाव

डॉ स्वाति कहती हैं कि कभी भी सब्जियां लेते हुए यह हमेशा याद रखें कि जो सब्जियों का रंग या फलों का रंग हल्का होता है. उनमें न्यूट्रिशन नहीं पाया जाता है.  उनमें न्यूट्रिशन की वैल्यू कम होती है. इसके अलावा जिन सब्जियों का रंग हल्का गहरा होता है. उसमें ज्यादा न्यूट्रीशन वैल्यू वाली होती है. ऐसे में कभी भी हल्के रंग की सब्जियां और फल ना खरीदें.

Understanding Red and Blue Light in Skin Protection

As a dermatologist with decades of experience, I’ve witnessed significant advancements in photobiology, especially concerning the interaction of visible light—red and blue wavelengths—with the skin. These light therapies, once niche, are now widely integrated into both dermatological treatments and home-based skincare. Dr Aparna Santhanam, dermatologist helps us break down their roles and potential in skin protection:  

 

Red Light: The Skin’s Ally for Repair and Rejuvenation

Red light, typically in the 620–750 nm wavelength range, penetrates the skin more deeply than blue light, reaching the dermis. Its primary effects are:

·         Collagen Stimulation: Red light stimulates fibroblasts, promoting collagen and elastin production. This is invaluable in reducing fine lines, wrinkles, and overall skin laxity.

·         Anti-inflammatory Properties: It mitigates inflammation by modulating cytokine activity, making it beneficial for conditions like rosacea and post-procedure recovery.

·         Improved Wound Healing: By enhancing mitochondrial function, red light speeds up tissue repair and can even aid in reducing scarring.

Clinical studies underscore its utility in photo rejuvenation and adjunctive therapy for acne scarring and non-healing wounds. Regular exposure to controlled doses of red light enhances the skin’s resilience to environmental stressors, including pollution and oxidative damage.

Blue Light: Double-Edged Sword in Dermatology

Blue light, within the 400–495 nm spectrum, interacts primarily with the epidermis and has a dual role:

The Positive

·         Acne Control: Blue light is bactericidal, targeting Cutibacterium acnes (formerly Propionibacterium acnes), the bacteria implicated in acne. It produces reactive oxygen species that destroy bacterial membranes without harming the skin.

·         Oil Reduction: It helps regulate sebaceous gland activity, making it particularly effective for oily and acne-prone skin types.

The Negatives

·         Photo damage: Chronic exposure to blue light from screens, LEDs, and sunlight can penetrate the skin and generate free radicals. This contributes to pigmentation, premature aging, and collagen degradation.

·         Impact on Melanin: In individuals with darker skin tones, blue light has been shown to exacerbate hyperpigmentation, especially post-inflammatory hyperpigmentation (PIH).

Protective Measures against Blue Light

Given the harmful effects of blue light, proactive protection is essential:

·         Broad-Spectrum Sunscreen: Modern formulations now include iron oxides and antioxidants to block visible light effectively.

·         Antioxidants: Topical antioxidants like vitamin C, niacinamide, and ferulic acid neutralize free radicals generated by blue light.

·         Screen Protection: Blue light filters for devices and screen-free breaks can minimize unnecessary exposure.

Clinical Integration

In practice, red and blue light therapies are often combined for synergistic effects, particularly in acne treatment. Red light soothes inflammation and supports skin healing post-acne, while blue light addresses the bacterial load and oil regulation. This dual approach provides a non-invasive, effective solution for acne management with minimal downtime.

Final Thoughts

While red light serves as a reparative force in dermatology, blue light’s role remains context-dependent—beneficial when harnessed in controlled settings but potentially harmful with unregulated exposure. As dermatologists, understanding and leveraging these wavelengths is pivotal to crafting personalized treatment regimens, ensuring optimal outcomes for every skin type and concern.

Let science guide the light we shine on skin health.

OMAD Diet Explained: Weight Loss Breakthrough Or Nutritional Gamble?

The One Meal A Day (OMAD) diet is a type of intermittent fasting where the individual takes all their calorie intake for the day in just a single meal at any part of the day, but preferably within a one-hour window. This approach has recently received attention for its possible benefits in the management of body weight and metabolic health. It has also raised some challenges and risks about the quality of the diet provided. This was demonstrated by a woman from Chennai who lost “22 kg in four months."

On Instagram, the woman, named Vino, shares details about her daily diet, fitness routine, and dramatic weight reduction. According to her bio, she lost 21 kgs in 4 months. She included the following message with a recent video: “Day 132 of my OMAD diet – 97 kg to 76 kg."

Speaking to Hindustan Times, Vino said, “Jeera and cinnamon water on an empty stomach. I will break my fast at 5 PM with a healthy snack (soaked walnuts) and a balanced meal (rice with dishes like vegetable korma, bottle gourd curry, lady’s finger, paneer, and paniyaram) at 5.30 PM, and have fruits (pomegranate) at 6 PM."

In addition to this diet, she walks more than 20,000 steps a day and engages in “one-hour strength training" to keep in shape.

The OMAD diet follows a low-calorie intake principle. By creating an energy deficit, it may lead to weight loss. People adhering to this diet consume very few calories as they restrict themselves to only one meal a day, unlike the normal pattern of taking 3 meals.

According to a study published by NIH in 2018, OMAD is beneficial for fat oxidation and increased metabolic flexibility which refers to a body’s capability to transform between burning carbohydrates and fats for energy.

Potential Benefits

Followers have reported a considerable amount of weight loss since consuming a few calories. According to some studies, this kind of intermittent fasting diet can help shed between 7 to 11 pounds over a period of 12 weeks.

Risks And Concerns

Despite its potential benefits, the OMAD diet poses several risks. 

Nutritional Deficiencies: Just one meal is not sufficient enough to meet the nutrient needs of the body, and the deficiency has negative impacts on health.

Sustainability Issues: Typically, the rigid schedule for the OMAD diet can leave many people struggling to make it for more than a week. The dropout rate could be as high as 65%.

Physical Side Effects: With reference to the instructed fasting periods, followers may feel fatigued, dizzy, irritable, and so on. Further effects are observed concerning metabolic rates and muscle mass over long-term use.

Studies that are directed at the particularities of the OMAD diet are scarce. According to the BBC Science Focus magazine’s one limited study, people, who had OMAD diets, lost their body weight and fat, but they also lost muscle mass and bone density.

How Far Could Our Blood Vessels Stretch If Laid Out End to End?

Many of you might have travelled to various corners of earth which might be from Tokyo to New York, Kashmir to Kanyakumari or from CSMT to Lonavla.

Dr Vijay Surase, Senior Interventional Cardiologist, Jupiter Hospital, Thane asks, “But have you ever stopped to wonder about the journey that takes place within your body every second of the day? The incredible network of blood vessels that lies within each of us—arteries, veins, and capillaries is a masterpiece of nature, a system that quietly sustains life as it delivers blood to every corner of our body." And also here’s a fact that may astonish you: if all our blood vessels were laid out end to end, they would stretch for about 60,000 miles (1 lakh Km) more than twice the circumference of the Earth. Isn’t it an amazing fact!

“We cardiologists dedicate our life guiding the care of this vast and essential system…the roadways of life or roadways to life!"

How the small cricket ball seems like a football to the focused Master blaster Sachin Tendulkar, similarly Blood vessels in our body seems like big Atal Tunnel for we cardiologists who are focused and we navigate through this complex network and provide guidance that is essential to maintaining its health.

There are no toll booths but roads are topsy turvy but safe. Speed breakers in these vascular roadways are the unwanted elements which God never intended to give us but our faulty lifestyle invites them and major accidents like heart attack, stroke, kidney failure and gangrene of organ happen because of those.

Every pulse, every heartbeat, sends blood through this network, delivering oxygen and nutrients to sustain life. But this network can be fragile-vulnerable to damage from our habits, stress, and even genetic factors.

In a world prevalent with busy people lost in the race of fulfilling their dreams often neglecting their heart and health , the next time you feel your pulse or heart beat think about this incredible journey of life as Marvel movie and the Cardiologists as Guardian of your System dedicating their lives help safeguard this delicate balance, providing care and keeping this system functioning optimally.

Seasonal Vitamin D Deficiency In Kids: Causes, Symptoms And Sources

 

As the days grow shorter and the sun hides behind clouds, a silent threat looms over our children: Vitamin D deficiency. This essential vitamin, often referred to as the ‘sunshine vitamin,’ plays a crucial role in bone health, immune function, and overall well-being. Vitamin D is also important as it regulates mental health.

In children, the lack of vitamin D deficiency leads to premature ageing and a weak immune system. McGill University’s research study, published in Science Advances, shows that this seasonal deficiency of Vitamin D can have substantial and long-lasting consequences, especially for children. The study builds upon the findings of a 2001 study from Finland, which discovered that kids who received vitamin D supplementation early in life had up to a five-fold reduced risk of developing Type 1 diabetes in the future.

Let’s explore the causes, symptoms, and sources of vitamin D for this common wintertime concern:

Vitamin D Deficiency: Causes

There are two main causes of vitamin D deficiency in kids. Firstly, when the child is not getting enough vitamin D in their diet and/or through sunlight. There may be chances that his/her body isn’t properly absorbing or using vitamin D. This may be due to certain medical conditions, the amount of melanin (pigment) in your skin, impaired intestinal absorption, impaired activation in the liver and kidneys, and certain medications.

Surprisingly, even after having plenty of sunshine throughout the year in most parts of India, 70-80 percent of Indians still have low muscle strength due to a deficiency of Vitamin D, as per Max Healthcare.

Vitamin D Deficiency: Symptoms

Those children who have a mild vitamin deficiency may experience symptoms like weak, sore, and/or painful muscles. A severe deficiency can be identified through certain symptoms, such as incorrect growth patterns due to bowed or bent bones, muscle weakness, bone pain, and deformities in joints. However, this is in very rare cases. On the other hand, the lack of vitamin D in adults isn’t as obvious. The signs and symptoms might include fatigue, bone pain, muscle weakness, muscle aches or cramps, and mood changes, such as gloominess.

Vitamin D Deficiency: Sources of Vitamin D

The easiest way to synthesise vitamin D in your child’s body is by exposing them to direct sunlight during the winter months. However, some kids spend much of their time indoors, so parents can rely on dietary sources for vitamin D. Try to include foods that are high in vitamin D in your child’s diet. This includes salmon (100-250 IU), sardines (300 IU), tuna (236 IU), mushrooms (100 IU), and hard-boiled eggs (20 IU).

For more kid-friendly options, opt for foods that are fortified with vitamin D. A few foods fortified with vitamin D often include milk (100 IU per cup), yoghurt (100 IU per cup), cheese (100 IU per 3 oz.), breakfast cereal (40-100 IU per serving), etc.

While you can consider eating more foods containing vitamin D and getting more sunlight, healthcare providers often recommend parents provide vitamin D supplements to their children. As per the American Academy of Paediatrics, babies and those under one year must consume 400 IU of vitamin D per day, while 600 IU is essential for toddlers, older children, and adolescent

s.

Boost Your Vitamin B6: 10 Fruits That Can Make A Difference

Vitamin B6, or pyridoxine, plays a vital role in maintaining overall health. It supports brain function, helps balance mood and strengthens the immune system. Since our bodies cannot produce this essential vitamin, we must obtain it from our diet. While meats, grains, and vegetables are common sources of Vitamin B6, certain fruits provide a delicious and natural way to boost our intake. Incorporating these fruits into your diet not only helps prevent Vitamin B6 deficiency but also contributes to overall wellness.

Here are 10 fruits rich in Vitamin B6:

BananasBananas are not only a convenient and portable snack, but they are also rich in Vitamin B6, which plays a crucial role in brain health and the production of neurotransmitters. A medium banana provides about 20 per cent of the daily recommended intake of Vitamin B6.

Avocados

Avocados are a nutrient-dense fruit that contains a substantial amount of Vitamin B6, alongside healthy fats and fibre. This combination supports heart health, aids digestion, and enhances overall nutrient absorption, while the B6 content helps regulate mood and improve energy levels.

Mangoes

Mangoes are not only delicious but are also rich in Vitamin B6. This tropical fruit contributes to the production of neurotransmitters that regulate mood and emotional well-being. Additionally, mangoes are packed with antioxidants and vitamins that boost overall health.

Papayas

Papayas are another excellent source of Vitamin B6, providing a host of health benefits. They aid digestion due to their enzyme content and help enhance the immune system. The Vitamin B6 in papayas is vital for red blood cell production and maintaining a healthy nervous system.

Watermelons

Watermelons are hydrating and refreshing, offering a good dose of Vitamin B6 along with essential vitamins A and C. This fruit helps maintain hydration, supports immune function, and provides a low-calorie option to enhance overall nutrient intake.

Oranges

Known for their high Vitamin C content, oranges also provide a notable amount of Vitamin B6. Regular consumption of oranges can help improve mood and cognitive function while also boosting the immune system and enhancing skin health due to their antioxidant properties.

Pineapples

Pineapples are rich in Vitamin B6, which contributes to brain function and mood regulation. In addition to their B6 content, pineapples contain bromelain, an enzyme that aids digestion and has anti-inflammatory properties, promoting overall health.

Litchis

Litchis are a tropical delight that offers a good source of Vitamin B6. These sweet fruits also contain antioxidants and Vitamin C, supporting immune health and enhancing skin vitality, while the B6 helps in neurotransmitter production for mood stability.

Guavas

Guavas are packed with Vitamin B6, along with a wealth of other nutrients. This fruit supports immune health and contributes to better digestion due to its fibre content. Guavas are also known to enhance overall wellness through their antioxidant properties.

Jackfruit

Jackfruit is a unique and versatile fruit that provides a substantial amount of Vitamin B6. It is beneficial for regulating mood and brain function, and its high fibre content supports digestive health. Jackfruit is also rich in other vitamins and minerals, making it a nutritious addition to any diet.

How to maximise Vitamin B6 absorption

To maximise Vitamin B6 absorption, maintain a balanced diet with B6-rich foods like fruits, vegetables, whole grains and lean proteins. Use gentle cooking methods like steaming or roasting to preserve vitamins, and pair B6 foods with magnesium sources such as nuts and leafy greens to enhance absorption. Support gut health with probiotics and fibre, and limit alcohol intake, as it can disrupt B6 metabolism.