Anxiety touches millions globally. It hits everyday life and overall health hard. Lately, there’s been a surge in interest in holistic ways to manage anxiety. One such approach is using essential oils. These natural extracts have been around for ages and studies have reported their use in promoting relaxation, balancing emotions, and enhancing mental wellbeing.
In this blog, we are going to dig into the world of essential oils. We will discuss the evidence backed role of essential oils in easing anxiety. Also, we’ll talk about how you can use essential oils effectively and share some safety tips too.
Essential oils are nature’s gift. They’re extracted from different parts of plants using methods such as distillation or cold pressing. These oils have properties that can potentially shift our emotions, and mood, and bring an overall sense of well-being.
Essential oils are super concentrated, unstable compounds derived from plants. The specific plant part collected varies depending on the oil. This can include flowers, leaves, roots, and bark. People love these oils because they smell nice. Also, they have reported health benefits like reducing stress and pain, improving sleep, and boosting mood.
We can extract essential oils in a few ways. The most common techniques are steam distillation and cold pressing. Each has its own pros and cons. The choice depends on the type of plant, oil yield, and purity wanted.
What is aromatherapy? It’s a healing treatment that uses natural plant extracts, including essential oils, aiming to improve overall health and well-being. Here, smelling plays a vital role. Why? Because it links straightaway to our brain part that handles emotions, memories, and learning – the limbic system. When we sniff an essential oil, its particles mingle with our olfactory or smell system and send signals to our brain that might change our mood and emotional state. Isn’t that fascinating36?
Lots of essential oils have compounds that may shift our mood. Some oils are calming, making us feel still. Others might stimulate us lightly to boost energy and focus. By picking certain essential oils based on their properties, we can potentially influence our emotions. This way, we can become good at handling anxiety.
The chemical makeup of essential oils can vary a lot. This depends on the plant’s source and extraction method. Many essential oils have active compounds that add to their scent, taste, and healing properties. Some compounds, like linalool in lavender or limonene in citrus oils, may interact with our nervous system and help guide our moods and emotions.
There is research backing the anxiety-reducing properties of some essential oils, some studies11 have shown positive links between using specific essential oils and lesser anxiety symptoms, however, more large-scale human studies are needed to confirm these benefits. These oils can be used in addition to the prescribed treatment and therapy for anxiety management and should never be used to replace an existing treatment. The following essential oils have been found to be helpful for people dealing with anxiety issues-
The lavender essential oil comes from the flowers of the Lavandula angustifolia plant. Its scent is sweet and floral and it’s popular for its comforting effects. A good number of studies3 have shown that the fragrance of lavender essential oil may lower anxiety, improve sleep, and create a sense of calm. It may be beneficial for people with general anxiety issues, sleep disorders, and stress25.
Rose essential oil comes from the petals of Rosa damascena and other rose species. Its aroma is rich and floral. People know it for its soothing properties. It’s been found to help ease anxiety and blues. In one study9, females undergoing painful medical procedures felt less pain and anxiety after a belly massage using rose essential oil22.
Sweet basil essential oil comes from the leaves of the Ocimum basilicum plant. It smells spicy and herbal6. It’s believed to help relax the mind and ease stress. Although research10 on sweet basil essential oil is limited, some animal studies5 show that it may soothe and make the nervous system drowsy. More research is needed to confirm its full potential for easing anxiety in humans.
Jasmine essential oil comes from the flowers of the Jasminum grandiflorum plant. It has a sweet, exotic aroma and is often used in perfumes and cosmetics for its uplifting scent. According to a small study4, sniffing jasmine essential oil can affect our central nervous system to lift mood and lower anxiety or stress levels.
Valerian essential oil is made from the roots of the Valeriana officinalis plant. Its scent is earthy and woody. Not everyone may like it, but it’s valued for its calming effects. Studies suggest that valerian essential oil can help improve sleep quality, easing anxiety, and creating comfort. People with sleep disorders and anxiety-bound problems find it to be useful1.
Also known as spikenard, Jatamansi essential oil comes from the roots of the Nardostachys Jatamansi plant. It has a warm, earthy scent and has been used in Ayurvedic medicine to keep the mind calm and help with sleep. Although studies2 on Jatamansi essential oil and anxiety are limited, some animal studies feature that Jatamansi extract has high anti-anxiety effects. This may work through the gamma-aminobutyric acid (GABA) pathway.
Chamomile essential oil comes from the flowers of the Matricaria chamomilla plant. It’s known for its comforting, calming features to ease anxiety and promote comfort for centuries31. Research7 also suggests that chamomile add-ons can help ease anxiety symptoms in people with mild to moderate anxiety issues.
Ylang-ylang essential oil comes from the flowers of the Cananga odorata tree. Its scent is sweet and floral, thought to be uplifting and aphrodisiac. However scientific proof is limited, but traditionally the ylang-ylang essential oil is believed to help lower stress and anxiety and improve overall mood30.
Frankincense essential oil comes from the resin of the Boswellia tree. Its aroma is musky and sweet and people often use it in meditation and spiritual practices to keep calm. Some studies hint that rubbing frankincense essential oil can bring down stress levels and improve anxiety signs12.
Clary sage essential oil comes from the leaves of the Salvia sclarea plant. It’s loved for its warm, relaxing features and is thought to work great at easing stress and tension. While there’s limited research on clary sage essential oil and anxiety, a small study24 found that sniffing clary sage oil resulted in less stress and more feelings of wellness and comfort.
Patchouli essential oil comes from the leaves of the Pogostemon cablin plant. It has a warm, earthy scent that was used in the past to provide calm and comfort. People report that patchouli essential oil can lessen stress and anxiety20. But we need more research to affirm this.
The geranium essential oil comes from the leaves and stems of the Pelargonium graveolens plant. Its scent is sweet, and floral, and is often used in aromatherapy. It can help keep emotions in balance and diminish anxiety16. Some studies15 have found that sniffing geranium essential oil may lower anxiety levels and provide a soothing, calming effect.
Lemon balm essential oil comes from the leaves of the Melissa officinalis plant. Its scent is fresh, citrus-like that’s thought to uplift the mood, which may also lessen the feelings of stress and anxiety17. While research on lemon balm essential oil and anxiety is limited, some reports suggest that it might have a mild comforting effect and help lift the overall mood18.
Sweet marjoram essential oil comes from the flowers and leaves of the Origanum majorana plant. It carries a warm, herby aroma that’s thought to provide soothing and calming benefits. While science is still looking into this, people say that sweet marjoram essential oil helps lessen anxiety, and puts one at rest19.
Besides the above-stated essential oils with the most evidence of anxiety-easing properties, some other oils also deserve a mention.
Although essential oils have been shown to be beneficial in easing anxiety, it is sometimes necessary to take medical help for anxiety issues. A counselor or a psychiatrist can guide you best in devising a management plan for your anxiety based on your underlying mental condition and needs.
You can use essential oils to reduce anxiety in many ways as per your liking. Let’s talk about some popular methods to make the most of essential oils in your daily routine.
One of the easiest and most effective ways to use essential oils is with aromatherapy8,14. You diffuse the oils in the air using a gadget called a diffuser. This lets you breathe in their healing properties and enjoy their calming effects.
There are different kinds of diffusers in the market, from simple reed diffusers to high-tech devices that produce a fine mist of essential oils. When picking a diffuser, think about things like how easy it is to use, area coverage, and noise level.
Another way to use essential oils reduce anxiety is by putting them onto your skin. You can dilute them with carrier oils like almond, coconut or jojoba oil and directly apply on the skin. Some essential oils can be kneaded into the skin or even added to a hot bath to reap the benefit of their calming effects.
Note that it’s crucial always to dilute essential oils before applying them to your skin to prevent skin itchiness, burns, or unique reactions29. You should follow the guidelines provided by the essential oil maker or ask a professional aromatherapist to guide on correct dilution ratios.
When using essential oils topically, target pulse points like your wrists, temples and the back of your neck. These areas have better absorption because they’re close to blood vessels and when the oil is applied to them it warms up faster, facilitating its diffusion into the skin.
Sneaking in the scent of essential oils directly from the bottle or by putting a few drops on a tissue or cotton ball can also be quite relaxing. When anxiety strikes, this may offer immediate relief and help keep the mind calm.
To breathe in essential oils on the move, put a few drops on a cotton ball or nasal inhaler, and take slow, deep breaths. This method can be handy during high-stress moments or bouts of anxiety.
You can also bring essential oils into your environment by means of scented jewelry, air fresheners, or adding a few drops to a hot water bowl, or a humidifier. This way, you wrap yourself with the calming aroma of the essential oils all day long.
For the best results, you may consider adding essential oils to your daily rest routine along with other potential stress-relief techniques. Some examples include:
While essential oils can provide many benefits in easing anxiety, it’s important to be aware of the linked risks and precautions. This ensures safe use:
Before beginning with a new essential oil, it is important to do a patch test. This makes sure you don’t get an allergic reaction33. How to do it? Apply a small amount of diluted essential oil to a quiet area of skin (like the inner elbow). Then wait 24 hours to see any reactions. If redness, itch or swelling occur, stop using the essential oil. Also, reach out to a healthcare provider.
Store essential oils in a cool, dark place away from sunlight and heat. Keep the bottles tightly closed to prevent loss due to evaporation and decay. Be aware of expiration dates, as essential oils can lose effectiveness with time.
If you see signs of a bad reaction to an essential oil, such as rash, itching, breathing trouble, or face or mouth swelling, get medical help at once. Also, if you keep struggling with anxiety and it affects your daily life, reach out to a healthcare provider. A professional can provide guidance and additional treatment options.
Essential oils potentially offer a natural, holistic way to manage anxiety, keep calm, and improve sleep quality. By understanding the properties of various essential oils and how they work with our nervous system, we can tap into their healing potential and incorporate them into our daily routines for their calming effects. Remember to reach out to a qualified aromatherapist or healthcare provider if you are unsure about using essential oils. Anxiety and sleep disorders need to be diagnosed and treated by a psychiatrist. Do not consider essential oil use as a replacement for treatment prescribed by your doctor. Do not use essential oils without consulting an expert if you are pregnant, nursing, or have a health condition. Also, it’s best to consult your doctor for additional measures that can help you deal better with your anxiety issues.
Some of the top essential oils that possibly ease anxiety include lavender, rose, sweet basil, jasmine, valerian, and chamomile. You may try different oils until you find the ones that suit you best.
While essential oils may help with passing anxiousness and provide some relief during a panic attack, they aren’t a cure. If you’ve been diagnosed with an anxiety disorder or have chronic panic attacks, it’s key to seek help from a healthcare provider for appropriate treatment and management.
Always dilute essential oils in a carrier oil before putting them on your skin, and never ingest essential oils. To use essential oils for easing anxiety, you can diffuse them in the air, put them topically to pulse points, or inhale them directly from a cotton ball or tissue.
Some individuals may get skin itchiness or an allergic reaction when using essential oils, so it’s key to test for allergies before using any new essential oil. If you see redness, itching, or swelling after using an essential oil, stop using it and get in touch with a healthcare provider.
If you are thinking about adding essential oils to your daily rest routine, you can use methods like diffusion, topical application, or inhalation. Also, you may combine essential oils with other relaxation methods such as deep breathing exercises, self-massage, and mindful meditation, for optimal anxiety relief. It is important to consult a psychiatrist for the treatment of anxiety disorders. Remember to consult a qualified aromatherapist or healthcare provider if you have any doubts about using essential oils. It’s particularly important if you are pregnant, nursing, or have a health condition.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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लहसुन (गार्लिक) सदियों से हमारी रसोई का हिस्सा रहा है। लहसुन (गार्लिक) की एंटीबैक्टीरियल और एंटीसेप्टिक प्रकृति के कारण इसमें उपचारात्मक और औषधीय गुण होते हैं। लहसुन (गार्लिक) के ये फायदेमंद गुण इसमें मौजूद एलिसिन कंपाउंड के कारण होते हैं। यह फास्फोरस, जिंक, पोटेशियम और मैग्नीशियम जैसे मिनरल से भरपूर है। लहसुन (गार्लिक) में विटामिन C,विटामिन K, फोलेट, नियासिन और थायमिन भी काफी अच्छी मात्रा में पाया जाता है।
यहां 100 ग्राम कच्चे लहसुन (गार्लिक) का पोषण चार्ट दिया गया है। ध्यान दें कि 1 मध्यम से बड़े लहसुन की कली का वज़न 3-8 ग्राम के बीच होता है।
| प्रति 100 ग्राम कच्चा लहसुन (गार्लिक) | वैल्यू | सुझाई गई दैनिक मात्रा का कितनाप्रतिशत है |
| कैलोरी | 149 | 7% |
| कार्बोहाइड्रेट | 33.1 ग्राम | 11% |
| फाइबर | 2.1 ग्राम | 8% |
| फैट | 0.5 ग्राम | 1% |
| प्रोटीन | 6.4 ग्राम | 13% |
| विटामिन B6 | 1.2 मिलीग्राम | 62% |
| विटामिन C | 31.2 मिलीग्राम | 52% |
| थायमिन | 0.2 मिलीग्राम | 13% |
| राइबोफ्लेविन | 0.1 मिलीग्राम | 6% |
| इसमें विटामिन A, E, K, नियासिन, फोलेट, पैंटोथेनिक एसिड और कोलीन भी होता है | ||
| मैंगनीज | 1.7 मिलीग्राम | 84% |
| सेलेनियम | 14.2 माइक्रोग्राम | 20% |
| कैल्शियम | 181 मिलीग्राम | 18% |
| कॉपर | 0.3 मिलीग्राम | 15% |
| फास्फोरस | 153 मिलीग्राम | 15% |
| पोटैशियम | 401 मिलीग्राम | 11% |
| आयरन | 1.7 मिलीग्राम | 9% |
| इसमें जिंक, मैग्नीशियम और सोडियम भी होता है |
Lahsun (Garlic) khaane se sharir ko neeche bataye gaye faayede milte hain:
कच्चे लहसुन (गार्लिक) में खांसी और जुकाम के इंफेक्शन को दूर करने की क्षमता होती है। खाली पेट लहसुन (गार्लिक) की दो कली कुचल कर खाने से सबसे ज़्यादा फायदा होता है। बच्चों और शिशुओं के लिए, लहसुन (गार्लिक) की कलियों को धागे में बांधकर उनके गले में पहनाने से कफ जमने के लक्षणों से राहत मिलती है।
लहसुन (गार्लिक) में पाया जाने वाला एलिसिन कंपाउंड एलडीएल (खराब कोलेस्ट्रॉल) के ऑक्सीकरण को रोकता है। यह कोलेस्ट्रॉल लेवल को कम करता है और दिल की सेहत में सुधार करता है। लहसुन (गार्लिक) का नियमित सेवन से खून के थक्के नहीं जमते हैं और इस तरह से यह थ्रोम्बोएम्बोलिज्म (खून के थक्के से रक्त वाहिका में रुकावट) को रोकने में मदद करता है। लहसुन (गार्लिक) ब्लड प्रेशर को भी कम करता है इसलिए यह हाई ब्लड प्रेशर के रोगियों के लिए अच्छा है।हाई ब्लड प्रेशर को नियंत्रित करने के तरीके के बारे में और पढ़ें।
लहसुन (गार्लिक) अपने एंटीऑक्सीडेंट और एंटी-इंफ्लेमेटरी गुणों के कारण दिमाग की सेहत को बेहतर बनाता है। यह अल्जाइमर और डिमेंशिया जैसी न्यूरोडीजेनेरेटिव बीमारियों (ऐसी बीमारियां जिसमें सेंट्रल नर्वस सिस्टम की कोशिकाएं काम करना बंद कर देती हैं) में असरदार है। अपनी डाइट में शामिल करने वाले सबसे अच्छे ब्रेन फूड्स के बारे में और पढ़ें।
कच्चे लहसुन (गार्लिक) को डाइट में शामिल करने से पाचन से जुड़ी समस्याएं ठीक हो जाती हैं। यह आंतों को फायदा पहुंचाता है और जलन को कम करता है। कच्चा लहसुन (गार्लिक) खाने से पेट के कीड़े मर जाते हैं। अच्छी बात यह है कि यह खराब बैक्टीरिया को नष्ट कर देता है और आंत में अच्छे बैक्टीरिया की रक्षा करता है।
देखा गया है कि डायबिटीज से पीड़ित लोगों द्वारा कच्चे लहसुन (गार्लिक) का सेवन करने पर उनका ब्लड शुगर लेवल नियंत्रित रहता है।
लहसुन (गार्लिक) फ्री रेडिकल्स से रक्षा करता है और डीएनए को होने वाले नुकसान से बचाता है।लहसुन (गार्लिक) में मौजूद जिंक रोग इम्युनिटी बढ़ाता है। विटामिन C इंफेक्शन से लड़ने में मदद करता है। यह आंख और कान के इंफेक्शन में बहुत फायदेमंद होता है क्योंकि इसमें एंटीमाइक्रोबियल (रोगाणुरोधी) गुण होते हैं।
लहसुन (गार्लिक) मुंहासों को रोकने में मदद करता है और मुंहासों के निशान को हल्का करता है। कोल्ड सोर (मुंह के किनारे होने वाले छाले या फफोले), सोराइसिस, चकत्ते और छाले, इन सभी सभी परेशानियों में लहसुन (गार्लिक) के रस इस्तेमाल से फायदा मिल सकता है। यह यूवी किरणों से भी बचाता है और इसलिए स्किन की उम्र बढ़ने से रोकता है।
Read in English: 7 Home Remedies for Glowing Skin
लहसुन (गार्लिक) में उज़्यादा मात्रा में एंटीऑक्सीडेंट होते है जिसके कारण यह फेफड़े, प्रोस्टेट, ब्लेडर, पेट, लिवर और पेट के कैंसर से शरीर की रक्षा करता है। लहसुन (गार्लिक) का एंटीबैक्टीरियल (जीवाणुरोधी) एक्शन पेप्टिक अल्सर को रोकता है क्योंकि यह आंत में इसे बढ़ने नहीं देता है।
लहसुन (गार्लिक) फैट जमा करने वाली एडीपोज सेल्स (वसा कोशिकाओं) के निर्माण के लिए जिम्मेदार जीन को कम करता है। यह शरीर में थर्मोजेनेसिस को भी बढ़ाता है और ज़्यादा फैट बर्न करने और एलडीएल (खराब कोलेस्ट्रॉल) को कम करने में मदद करता है।
लहसुन (गार्लिक) वज़न घटाने के लिए तो अच्छा है ही, साथ ही यह बहुत ज़्यादा पौष्टिक भी है। लहसुन (गार्लिक) की एक कली जो लगभग 3 ग्राम होती है, उसमें निम्नलिखित पोषण होता है :
लहसुन (गार्लिक) को “परफॉरमेंस बढ़ाने वाले” पदार्थों में से एक माना जाता है। पुराने ज़माने में मजदूरों की थकान मिटाने और उनकी कार्य क्षमता में सुधार करने के लिए लहसुन (गार्लिक) का इस्तेमाल किया जाता था। चूहों पर किए गए अध्ययन से पता चलता है कि लहसुन (गार्लिक) खाने से एक्सरसाइज परफॉरमेंस में सुधार करने में मदद मिलती है। जिन लोगों को दिल की बीमारी थी, उन्होंने 6 सप्ताह तक लहसुन (गार्लिक) का सेवन किया और इसके कारण उनकी हार्ट रेट (हृदय गति) में 12% की कमी आई और एक्सरसाइज करने की क्षमता ज़्यादा बेहतर हो गई।
ताजा लहसुन (गार्लिक) के रस में ई. कोली बैक्टीरिया के विकास को कम करने की क्षमता होती है जो मूत्र मार्ग में इंफेक्शन (यूटीआई) का कारण बनते हैं। यह किडनी इंफेक्शन को रोकने में भी मदद करता है।
लहसुन (गार्लिक) घावों के इंफेक्शन को कम करता है, बालों, हड्डियों की सेहत और लिवर की सेहत को बढ़ावा देता है। ज़्यादातर घरेलू उपचार तभी असरदार साबित होते हैं जब लहसुन (गार्लिक) को कच्चा खाया जाता है।
जापान के अध्ययनों के मुताबिक, पानी और अल्कोहल के मिश्रण में रखे गए कच्चे लहसुन (गार्लिक) को खाने से एक्सरसाइज की सहनशक्ति पर अहम असर पड़ सकता है। इंसानों पर भी अध्ययन किए गए हैं जिनसे पता चला है कि लहसुन (गार्लिक) वास्तव में एक्सरसाइज से होने वाली थकान के लक्षणों में सुधार कर सकता है।
जिन लोगों को काम के कारण सीसे (लेड) की विषाक्तता का ज़्यादा खतरा होता है, उनके लिए लहसुन (गार्लिक) सबसे अच्छा ऑर्गेनिक समाधान हो सकता है। 2012 में किए गए अध्ययनों से पता चला है कि लहसुन (गार्लिक) वास्तव में खून में सीसे (लेड) की विषाक्तता के इलाज के लिए इस्तेमाल की जाने वाली सामान्य दवा डी-पेनिसिलमाइन की तुलना में ज़्यादा सुरक्षित और बेहतर है।
बुज़ुर्ग महिलाओं के लिए मेनोपॉज़ (रजोनिवृत्ति) की अवधि अक्सर साइटोकिन नाम के प्रोटीन के अनियमित उत्पादन के कारण एस्ट्रोजन नामक मादा हार्मोन की कमी से जुड़ी हुई है। यह देखा गया है कि लहसुन (गार्लिक) का सेवन इसे कुछ हद तक नियंत्रित कर सकता है और इसलिए, यह मेनोपॉज़ (रजोनिवृत्ति) के बाद एस्ट्रोजन की कमी को दूर करने में प्रभावी हो सकता है।
अपनी नियमित डाइट में लहसुन (गार्लिक) खाने से यह ऑस्टियोआर्थराइटिस (अस्थिसंधिशोथ) की शुरुआत को रोकने या कम करने में भी मदद कर सकता है। रिसर्च से पता चला है कि लहसुन (गार्लिक) में डायलिल डाइसल्फाइड नाम का कंपाउंड होता है जो हड्डियों की डेंसिटी (घनत्व) को बनाए रखने में मदद करता है और इसलिए ऑस्टियोआर्थराइटिस (अस्थिसंधिशोथ) जैसी हड्डियों से संबंधित बीमारियों की शुरुआत होने में देरी कर सकता है।
माना जाता है कि लहसुन (गार्लिक) आपके खून में प्लेटलेट्स की चिपचिपाहट को कम करने में मदद करता है। ये प्लेटलेट्स खून के थक्के जमने के लिए जिम्मेदार होते हैं। लहसुन (गार्लिक) की सही खुराक लेने से खून पर प्लेटलेट्स के अत्यधिक थक्का जमने के प्रभाव को कम करने में मदद मिल सकती है। इसलिए, यह धमनियों (आर्टरी) के अंदर ऐसे अनावश्यक खून के थक्कों को रोकने में मदद कर सकता है जो आपके दिल तक पहुंच सकते हैं जिससे दिल का दौरा पड़ सकता है।
जब आप लहसुन (गार्लिक) को मुंह से लेते हैं तो यह ज़्यादातर सुरक्षित होता है। इससे सांसों की बदबू, सीने में जलन, गैस और दस्त जैसे साइड इफेक्ट हो सकते हैं। अगर आप मुंह से कच्चा लहसुन खाते हैं, तो साइड इफेक्ट अक्सर खराब होते हैं और कुछ लोगों में ब्लीडिंग (रक्तस्राव) और एलर्जी का खतरा बढ़ सकता है।
लहसुन (गार्लिक) के जैल और पेस्ट जैसे प्रोडक्ट सुरक्षित हैं। लेकिन लहसुन (गार्लिक) स्किन को नुकसान पहुंचा सकता है जिससे जलन हो सकती है। ख़ास तौर पर कच्चे लहसुन (गार्लिक) को स्किन पर लगाने से स्किन में गंभीर जलन हो सकती है।
गर्भावस्था के दौरान या या स्तनपान कराने वाली माताओं को ज़्यादा मात्रा में लहसुन (गार्लिक) खाने से बचना चाहिए। बच्चे इसे 8 सप्ताह तक रोजाना तीन बार 300 मिलीग्राम तक की खुराक में ले सकते हैं और इससे अधिक नहीं लेनी चाहिए। ब्लीडिंग (रक्तस्राव) की समस्या वाले लोगों को लहसुन (गार्लिक) खाने से बचना चाहिए। अगर आप सर्जरी करवाएं, तो लहसुन (गार्लिक) का सेवन न करें क्योंकि यह ब्लीडिंग (रक्तस्राव) को बढ़ा सकता है और ब्लड प्रेशर में बाधा उत्पन्न कर सकता है। सर्जरी से दो हफ्ते पहले लहसुन (गार्लिक) खाना बंद कर दें और लहसुन (गार्लिक) ब्लड शुगर लेवल को भी कम कर सकता है, इसलिए आपको जागरूक और सावधान रहना चाहिए।
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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From religious ceremonies to mouth-fresheners, ‘paan supari’ has been an inseparable combination. We know a lot about the ‘paan’ leaves, but not enough attention has been given to ‘supari’ or betel nuts. Betel nuts are the seeds of the fruits of palm trees, which are mostly cultivated in eastern countries like Bangladesh, India, Malaya, Ceylon, Philippines and Japan. The scientific name of betel nut is Areca cattechu Linn. It is commonly known as Areca nut1. In this article, we will learn all that you might want to know about betel nuts, including their health benefits, side effects and precautions, to name a few.
Betel nuts are rich in a variety of compounds, like carbohydrates, proteins, fibres, minerals like calcium, copper, phosphorus, and iron and Vitamins like Vitamin B6 and C3. Betel nuts are also rich in phytochemicals, which have a high medicinal value. The phytochemicals present in betel nuts include alkaloids like arecoline, guvacoline, guvacine, arecaidine and polyphenols, which mostly include flavonoids like leucocyanidins, catechins, epicatechin and tannins. Here are the Nutritional components of betel nuts with their percentage values:
Betel nuts are also rich in phytochemicals, which have a high medicinal value. The phytochemicals present in betel nuts include alkaloids like arecoline, guvacoline, guvacine, arecaidine and polyphenols, which mostly include flavonoids like leucocyanidins, catechins, epicatechin and tannins4. Here are the phytochemical components of betel nuts with their percentage values:
Betel nuts show numerous scientifically proven properties, some of which are mentioned below:
Some of the health benefits of betel nuts for overall health are:
Literature studies16 support that the consumption of nuts may help manage blood glucose. Musdja et al. conducted a study7 in 2021. The findings of this study showed that betel nut consumption in diabetic rats helped in reducing blood glucose. This effect is attributed to the presence of alkaloids like arecoline and guvacoline. This indicates that betel nuts have the potential to reduce blood glucose and thus may help manage diabetes. However, to claim these results in humans, we need more studies. It is further advised not to self-medicate and to consult your physician for proper management of abnormal blood glucose.
Literature studies state that exercising regularly and following a healthy diet consisting of fruits, vegetables, and nuts may have a positive impact on blood pressure. A study4 conducted by Chen et al. in 2021 stated that betel nuts might improve blood circulation and help in reducing high blood pressure. The exact mechanism behind this effect is not known. Therefore, it is advised not to rely on betel nuts as a remedy, and kindly consult your physician for the proper management of hypertension.
A lipid profile is a complete cholesterol test which measures total cholesterol, triglycerides, low-density lipoprotein (LDL), high-density lipoprotein (HDL), etc. Peng et al. in 2015 conducted a review8, and the summary estimates of this review state that betel nuts may help in lowering elevated lipid levels. However, we need more studies to claim these results with greater reliability. Also, it is advised not to consider the consumption of betel nuts as an alternative to modern medicine; you should always consult your doctor for proper management of an abnormal lipid profile.
An infection occurs when germs like bacteria, viruses, fungi or parasites invade the body. Ayurveda, or the Indian system of medicine, helps support the use of household remedies for managing infections. A review9 conducted by Peng et al. in 2015 stated that betel nuts might help inhibit the growth of bacteria, viruses, fungi and parasites like tapeworms and ringworms. This effect is due to the presence of polyphenols and alkaloids in betel nuts. This indicates that these nuts may have the potential to manage infections. However, you should not consider these nuts as an alternative to medicines; it is always advised to consult a physician for proper management of any infection.
Literature studies support the use of betel nuts in reducing allergies. A study10 conducted in 2015, the summary states that betel nuts may have the potential to manage skin irritation and provide relief from allergies. The exact mechanism behind these effects is unknown; however, it can help reduce inflammation. It is advised to take a professional opinion for the proper treatment of any allergy or skin irritation. You should not consider betel nuts as an alternative to modern medicine.
According to studies11, arecoline, which is an alkaloid present in betel nuts, increases the secretion of human saliva and increases the contractions of the digestive system, which helps improve digestion. Traditionally, they have been used for managing constipation. Therefore, betel nuts may positively impact the digestive system. To claim these results with greater reliability, we need more studies. It is further advised not to consider these nuts as an alternative to modern medicine; kindly consult your doctor for proper management of any digestive disorder.
Though there are studies that show the benefits of betel nuts in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of betel nuts on human health.
You must consult a qualified doctor before consuming any herbal supplements. You should not discontinue or replace your ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting your doctor.
Also Read: Masoor Dal: Uses, Benefits, Nutritional Value & more!
Liu et al. conducted a study in 201313, which found that commonly reported side effects of betel nuts include nausea, vomiting, dizziness and abdominal pain. A study17 in 2021 stated that betel nuts contain arecoline alkaloid; if consumed in larger amounts, it can be poisonous and may increase the risk of cancer.
However, if you experience any adverse reactions to betel nuts, it is advised to discontinue their intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it, as they will guide you properly for your symptoms.
Also Read: Kayam Churna: Uses, Benefits, Side Effects and More
Consuming betel nuts is okay if taken in moderate amounts. However, the following considerations must be taken:
You may become addicted to betel nut chewing, watch out for symptoms of anxiety, insomnia and mood swings14. If you face these complaints, it is likely that you’re facing betel nut addiction. Consult your doctor for proper advice on betel nut withdrawal.
Consumption of betel nuts is contraindicated in people with:
Also Read: Kanchanar Guggulu: Benefits, Side Effects, Precautions & More!
However, you must always seek the advice of your Ayurvedic physician about the possible interaction of betel nuts with other drugs.
Betel nuts are the seeds of the fruits of palm trees which are mostly cultivated in eastern countries like Bangladesh, India, Malaya, Ceylon, Philippines and Japan1.
In Hindi, betel nuts are called supari.
No, there are no proven results on the effects of betel nuts on hair loss.
The safety of betel nut consumption during pregnancy is not well-established; it is therefore advised to avoid its use and consult your doctor for the same.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Mudra science is an ancient science that is known to connect certain energy flows in the mind-body system. Mudras are emotional, psychic, aesthetic and devotional gestures practised by yogis since ages. In Sanskrit, ‘mudra’ means a gesture or ‘attitude’. A mudra may involve the whole body in a combination of asanas and pranayamas or it can be a simple hand posture. The Hatha Yoga Pradipika and other classic texts describe mudras as an independent branch of yoga requiring subtle awareness. The Gherand Samhita, an ancient Sanskrit text of yoga, mentions 25 mudras which are classified under five different categories like yogic, spiritual, curative, customary and religious mudras. In this article, we will explore the health benefits of one such mudra, apana mudra1,2.
Apana mudra is included in the curative mudra category and is a hand gesture done to exert control on excretory and reproductive organs. In Indian philosophy, there are five main channels of the body’s vital air or energies called ’prana’ (one of which is apana). It is responsible for the processes taking place in the lower body, like defecation, urination and menstruation. Apana mudra is also called the mudra of digestion2,3.
Did You Know?
Apana mudra must be done correctly for maximum health benefits. One may perform apana mudra in the following manner:
Let me give you a tip! Apana mudra may help in improving digestion. Studies have shown that along with other benefits, regular practice of Apana mudra may help in reducing flatulence and improving digestion. It may also help in enhancing memory and concentration6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Keeping the origin and history in mind, let us now discuss some benefits of apana mudra. Enlisted below are a few health benefits of apana mudra:
Irritable Bowel Syndrome (IBS) is a common disorder affecting the stomach and intestines. In Ayurveda, there are five major life forces (vayus), namely samana, apana, prana, vyana and udana. Out of these, samana is responsible for digestion and balancing apana and prana. IBS is characterized by an imbalance in apana which results in an imbalance in abdominal contractility and result in diarrhoea or constipation. Kavuri et al. conducted a study3 in 2022 showing that the practice of apana mudra helps in controlling excretory functions and may normalize diarrhoea or constipation, which may help manage IBS. However, it is advised not to consider the practice of apana mudra as an alternative to modern medicine. So, it is better to take a professional opinion for any IBS symptoms. Additionally, you should practice this mudra strictly under the guidance of a qualified trainer.
Literature studies show that the practice of asanas, pranayamas and mudras may help manage diabetes. Kumar et al. conducted4 a review in 2022; the findings of this review show that the practice of apana mudra may help manage diabetes. The exact mechanism behind this effect is not clear and it is, therefore, advised to consult a doctor for the proper treatment of diabetes and not rely on this mudra alone. Additionally, the practice of apana mudra should be strictly done under the supervision of a qualified trainer.
Due to a sedentary lifestyle, long periods of inactivity and underlying diseases like diabetes have increased the risk of cardiac diseases. Kumar et al. in 2022 conducted4 a review that showed the practice of apana mudra may help reduce the risk of cardiac diseases. It may also help in managing common cardiac complaints like chest pain. Thus, the practice of apana mudra may help manage cardiac diseases. However, it is advised to consult your doctor for their proper management and practice apana mudra under the supervision of a qualified trainer only.
The human excretory system plays an important role in removing unnecessary waste materials from the body. A review was conducted4 by Kumar et al. in 2022, which states that apana mudra or the mudra of digestion, plays a vital role in the regulation of the excretory system. However, there are limited studies that claim these results, so you should not rely on this mudra alone and consult a doctor for proper treatment of any disorders of the excretory system. Additionally, it is best to practice this mudra under the supervision of a qualified trainer.
Physical fitness, which is described as a state of health and well-being, includes not only a strong muscular system (muscular fitness) but also the ability of the heart and lungs to perform various activities (cardiovascular endurance). James et al. in 2002 conducted5 a review, and the findings of this review show that the practice of hatha yoga may improve muscular fitness, flexibility, endurance and cardiovascular endurance. This indicates that apana mudra, which is part of hatha yoga, may positively impact physical fitness. Additionally, the practice of this mudra should be done strictly under the guidance of a qualified trainer.
Note: The benefits mentioned above of apana mudra are studied in a limited human population. To ascertain these claims in humans, more studies are required.
Although the practice of Yoga may help in the development of the mind and body, however, you should not consider yoga as an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer.
From my experience, Apana mudra may help in soothing migraine headaches. Experts suggest half an hour of Apana mudra, along with Jnana mudra, is a potential remedy for migraine.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Adho Mukha Svanasana (Downward Facing Dog) and How to Do it
As mudras are practised along with yogasanas, the precautions of yoga asanas may also apply to the practice of mudras. While performing apana mudra, consideration needs to be taken when:
As mudras are practised along with yogasanas, the contraindications of yoga asanas may also apply to the practice of mudras. They are listed below:
Also Read: Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe
Apana mudra is included in the curative mudra category and is a hand gesture done to exert control on excretory and reproductive organs. In Indian philosophy, there are five main channels of prana (body’s vital air or energies or vayus), one of which is apana which is responsible for downward activities of the body like defecation, urination and menstruation. Apana mudra is also called the mudra of digestion. The practice of this mudra may have a positive impact on physical fitness, diabetes, irritable bowel syndrome, cardiac diseases, excretory system, menstruation, vomiting, piles, etc.
Also Read: Top 11 Habits For a Healthy Lifestyle
Apana mudra is known as the mudra of digestion.
The practice of apana mudra may help in stimulating the Muladhara chakra (root chakra).
Yes, the practice of apana mudra may benefit constipation. However, you should not rely on this asana alone and consult your doctor for proper management of constipation.
There is limited information regarding the safety of apana mudra in the elderly. It is therefore advised to consult your doctor for proper guidance.
Yes, the practices of certain asanas, pranayamas and mudras are known to positively impact hair growth. However, there are no studies conducted to assess the effect of apana mudra on hair growth. Thus, you should not rely on this asana alone and consult your doctor for proper management of hair loss.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Mangoes and summer seasons are a match made in heaven! The sweet and juicy taste coupled with countless health benefits justify why mango is called the “king of fruits”. Mangifera indica, mango or aam, is an important fruit in Ayurveda. It belongs to the genus Mangifera, and family Anacardiaceae which contains 30 different species. India ranks first among the major mango-producing countries. India is famous for its wide range of mango varieties, like Alphonso variety of Ratnagiri, Badami variety of Karnataka, Dasheri variety of Lucknow and Kesar variety of Gujarat to name a few. Mangoes are good for our taste buds and our health. They are also a rich source of fibre, vitamins, minerals and antioxidants like mangiferin and glucosyl xanthone. Let us read more about some mango benefits1.
Mango (Aam) is packed with various nutritional components that are given as follows. They are a good source of vitamins, minerals and antioxidants like mangiferin and glucosyl xanthone, and carotenes.
In my opinion, eating mangoes might be a way of giving your body a natural defence against certain diseases. Mangoes might have superpowers against certain types of cancers. Yes, it’s true! Thanks to the magical combination of beta-carotene and other special substances, mangoes might help against leukaemia and even slow down the progression of prostate and colon cancers11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The mango shows numerous scientifically proven properties; some of these properties are mentioned below:
Some of the potential benefits of mango are described as follows:
Breast cancer is one of the most common cancers, leading to pre-mature death of females globally. Natural products are now becoming important sources for the discovery of anti-cancer agents. Mangifera indica may have the potential for the management of breast cancers. Banerjee et al. conducted a study in 2015 to assess the effect of mangoes on breast cancer xenografts in mice. This study3 showed that polyphenols like gallic acid, galloyl glycosides and gallotannins in mangoes might have a chemotherapeutic potential against breast cancer. This indicates that mangoes may help in managing breast cancer. However, more studies are required to support these claims.
Ulcerative colitis is a chronic inflammatory condition affecting the colon and rectum. Mangoes may help in reducing inflammation because of the presence of polyphenols like gallotannins and gallic acid. Kim et al. conducted a study4 in 2016 to assess mango’s anti-inflammatory effects in a preclinical colitis model. The results of this study4 showed that mango consumption might help in managing ulcerative colitis. However, more human studies are required to ascertain these claims.
From my perspective, eating mangoes can be a tasty solution to help with constipation. In a study12, it was found that munching on mangoes might actually improve the symptoms of constipation. Thus, mangoes may be a delicious way to keep things flowing smoothly in your digestive system.
Dr. Smita Barode, B.A.M.S, M.S.
Fruits and vegetables are a rich source of bioactive compounds which may help in managing the blood glucose level. The study conducted by Evans et al. 2014 showed that mangoes may reduce blood glucose levels in both females and males. The mango contains tocopherols, carotenoids, dietary fibre, ascorbic acid, gallic acid, quercetin and mangiferin. These biologically active compounds may help in normalising blood glucose levels. However, to claim all these benefits further research and confirmation are needed. If you suspect high blood glucose levels, consult your doctor and do not self-medicate5.
Mangoes, if consumed in moderate amounts, may help achieve healthy hair and nourished skin due to its high Vitamin A content. Additionally, mangoes may act as a natural sunblock by protecting our skin and hair from damage caused due to ultraviolet rays. Therefore, there is a possibility that the consumption of mango can benefit skin and hair, but we need more human studies6 to support these claims. If you have any skin and hair related problems, consult a doctor and do not self-medicate.
Macular degeneration is a common eye disorder which causes vision loss. Mangoes are rich in antioxidants like lutein, zeaxanthin and Vitamin A, which may help deal with macular degeneration. Mango is also rich in carotene which may help in vision. Thus, it may indicate that consuming mango may help manage macular degeneration. However, there is a lack of studies6 to support these claims.
Mangoes are a good source of nutrients in the diet. The nutrient intake of mango consumers vs. non-consumers was obtained from the NHANES database. It was observed that people who consumed mangoes had a higher intake of magnesium, potassium, folate, Vitamin A, C and E and dietary fibre compared to the non-consumers. This may indicate that the consumption of mangoes can help improve nutrient intake and diet quality. However, more studies7 need to be conducted to support these claims.
Though there are studies that show the benefits of Mango in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of Mango on human health.
Let me tell you a secret. Mangoes are not just delicious; they’re also packed with a special ingredient called mangiferin! This fancy-sounding compound can be found in various parts of the mango fruit, like the peel, stalks, leaves, barks, kernel, and even the stone. Mangiferin might be just the secret weapon as it is high in antioxidants13.
Dr. Rajeev Singh, BAMS
This super versatile fruit can be used in the following ways:
You must consult a qualified doctor before taking any herbal supplements or mangoes in large quantities. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Also Read: Jackfruit (Kathal): Uses, Benefits, Side Effects and More!
A few side effects related to the consumption of mango include:
However, if you experience any adverse reactions to mango, it is advised to discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms.
Eating mango is beneficial if taken in moderate amounts. However, general precautions must be followed in the given conditions:
Also Read: Water Apple: Uses, Benefits, Side Effects, And More!
Mangoes inhibit the cytochrome P450 enzymes, which are known to metabolize certain drugs like warfarin, propranolol, theophylline, etc. Inhibition of these enzymes can alter the blood concentration of drugs metabolized by this pathway. Therefore, you must always seek the advice of your Ayurvedic physician about the possible interaction of raw mangoes with other drugs and follow the prescription thoroughly, as they will know your health condition and other medications you are taking10.
The scientific name of mango is Mangifera Indica and it belongs to the family Anacardiaceae1.
Animal cell line studies support the use of mangoes for managing breast cancers. However, more studies are needed to claim these effects. Thus, it is recommended to consult a doctor for proper treatment3.
Mango is also known as the “king of fruits”1.
Yes. As mango is a rich source of Vitamin A, it may improve vision. However, it is advised to consult a doctor for proper diagnosis for vision-related problems and not consider the consumption of mango as an alternative to modern medicine6.
Consumption of mangoes in excess can cause short-term gastrointestinal disorders like stomach pain and diarrhoea and allergies in allergy-prone individuals10.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Jaggery has been used extensively over the years for its many benefits. Due to the wide use of jaggery in Ayurveda, it is also called “medicinal sugar”. It is prepared by processing or boiling sugarcane juice, obtained from the sugarcane plant “Saccharum officinarum”. Jaggery is also known as gud, vellam, Bella or bellam. In an Indian diet, it is consumed either directly or used to prepare several sweet-based foods. Jaggery is used to prepare several traditional sweet dishes like karadantu, godhi huggi, chikki, gazak, and payasam1. This nutritious, unrefined sugar offers several benefits. Daily consumption of jaggery may help with asthma, cold, cough, and anaemia and may act as a natural cleansing agent.
Jaggery contains various nutritional components that are given in the table below. They are rich in a variety of compounds including vitamins, minerals, proteins, and antioxidants like selenium, Vitamin A, Vitamin C, and Vitamin E.
Nutritional value for 100 grams of solid jaggery is as follow2:
Scientific literature has found jaggery to show numerous properties as those mentioned below:
Some of the potential benefits of jaggery are described as follows:
Jaggery may have detoxification properties and its consumption may help remove toxins from the body and contribute to liver health. A study4 assessed the effect of jaggery on hepatorenal injury caused by carbon tetrachloride. The intervention was carried out in rats, which received an aqueous extract of jaggery at a dose of 250, 500, and 750mg/kg body weight. Observations under the microscope showed a degree of tissue recovery in treated groups. This indicates that jaggery may help reduce hepatic and renal damage. However, this study was conducted on animals, and more human studies are needed to support these claims.
Asthma is characterised by the narrowing and inflammation of the airways, making breathing difficult. Jaggery is a rich source of iron, which may help support healthy haemoglobin levels. Haemoglobin plays a key role in transporting oxygen throughout the body, and maintaining adequate levels may support general respiratory function5.
Some traditional practices suggest that jaggery may be useful in supporting respiratory health. It also contains trace elements such as selenium, which are believed to assist in neutralising certain external substances in the body3,6. However, more studies are needed to confirm these claims in humans.
Exposure to dust, smoke, or industrial pollutants may lead to irritation or scarring of lung tissue over time. Traditional practices have sometimes associated jaggery with respiratory comfort, particularly in environments with air pollutants. One experimental study examined the effect of jaggery on dust-exposed rats, where the animals received 0.5 grams of jaggery daily for 90 days. The study observed a potential preventive effect on smoke-induced lung changes and suggested that jaggery might assist in the clearance of inhaled particles from lung tissue. This study showed the preventive action of jaggery on smoke-induced lung lesions and may indicate that jaggery can help in managing smoke-induced lung lesions6. However, human studies are required to ascertain these claims.
Anaemia often caused by iron deficiency, is characterised by a reduction of haemoglobin in the blood. Jaggery is a good source of iron and may help iron intake. It is also believed to have pitta-balancing properties in Ayurvedic practice5.
However research is limited and individuals with anaemia or related concerns, are advised to seek guidance from a qualified healthcare professional.
Jaggery is a good source of potassium, which may help regulate heart function and blood pressure. Additionally, the potassium content in jaggery may help reduce the risk of cardiac diseases. The presence of magnesium in jaggery may help in protecting the blood vessels. Therefore, there is a possibility that the consumption of jaggery may positively impact the heart, but we need more human studies to support these claims5.
Though there are studies that show the benefits of jaggery in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of jaggery on human health.
Jaggery can be used in the following ways:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Jaggery is a traditional sweetener that is often included in meals for both its flavour and cultural significance. It is traditionally believed to help support digestion and may contribute to maintaining body warmth or promoting comfort after meals. In some practices, jaggery is also used to help with digestion. Preliminary studies have explored its potential roles in liver function and in supporting general well-being. Some individuals also use jaggery during certain times of the menstrual cycle9.
Dr. Rajeev Singh, BAMS
While jaggery is a popular traditional sweetener, it should be consumed in moderation. A few considerations include7:
However, if you experience any adverse reactions to jaggery, immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms.
Also Read: Bael (Aegle Marmelos): Uses, Benefits, Nutritional Value & Side Effects
Eating jaggery is right if it is taken in moderate amounts. However, general precautions must be followed while consuming jaggery.
Consider replacing refined white sugar with jaggery, a traditional, less processed sweetener. When combined with natural spices like ginger, turmeric, cardamom, or black pepper, jaggery offers a flavourful alternative that many find appealing8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
There is limited data regarding the interaction of jaggery with drugs. However, you must always seek the advice of your Ayurvedic physician about the possible interaction of jaggery with other drugs, and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.
Also Read: Psyllium Husk (Isabgol): Uses, Benefits & Side Effects
Jaggery, often called “medicinal sugar,” is a traditional and nutritious sweetener valued for its potential health benefits, including support for digestion, respiratory health, and anaemia. While it may complement a healthy lifestyle, jaggery should be consumed in moderation, especially by those with sugar sensitivities or diabetes, and should never replace professional medical advice or treatment.
Also Read: Pudina (Mint): Uses, Benefits, Side Effects & More!
Excessive consumption of jaggery can result in stomach pain. Freshly made jaggery can result in indigestion and allergy in individuals who are intolerant to sugar.
Yes, the consumption of jaggery may help regulate the menstrual cycle, but there are not many studies to support this claim. Consult your doctor for appropriate guidance and treatment.
Yes, consumption of jaggery may help improve iron-deficiency anaemia due to its high iron content and pitta-balancing properties. However, not enough studies have been conducted to support these claims. So, it is advised to consult a doctor for proper treatment.
The sugar content in jaggery is equal to white sugar. Although, consumption in moderate quantities is safe, you must consult your doctor for appropriate advice.
Although, no significant interactions are reported with the consumption of jaggery with medicines, it is recommended to consult a doctor to assess possible drug interactions.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Cashew nuts or Kaju are technically not nuts but seeds. The scientific name of cashew nuts is Anacardium Occidentale L. and belongs to the family Anacardiaceae.
Cashew nuts grow on evergreen trees, which are native to Brazil and later expanded to South American countries. The Portuguese introduced cashew nuts in India and Africa in the 16th century.
A single-seeded nut in a hard grey shell grows at the bottom of the cashew apple (a soft and juicy fruit). There are 33 varieties of cashew nuts identified, out of which only 26 varieties are marketed. The W-180 variety is known as the “king of cashews”.
Cashew nuts are a popular ingredient known for its rich nutty flavour and is used in various Indian dishes and as a dairy alternatives like cream and cashew milk. As for the nutritional composition, cashew nuts are rich in tocopherols, phytosterols, phenolic lipids and several bioactive compounds, all of which have several benefits to human health1.
Cashew nuts provide a range of nutrients per 100g serving, as outlined below2:
Cashews have several vital nutrients such as vitamins like vitamin B (thiamine and folate), E, and K. Additionally, they are abundant in minerals like magnesium, phosphorus, copper, and zinc, which are crucial for several body processes11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Scientific literature has found that cashew nuts show numerous properties as those mentioned below:
Some of the potential benefits of cashew nuts are described below.
Consumption of cashew nuts may exert a cardio-protective effect. A study5 conducted to assess the effects of cashew nut consumption on blood pressure and cardiovascular risk factors supported that consumption of cashew nuts may improve triglyceride levels and systolic and diastolic blood pressure. However, the same study did not find significant effects on other factors like HDL cholesterol or total cholesterol. While these findings are promising, further high-quality research is needed to confirm the potential benefits. Cashew nuts should be consumed in moderation as part of a varied and balanced diet.
Cashew nuts are rich in proanthocyanidins, a flavanol that is associated with cancer cell replication. Additionally, the presence of copper and other minerals may help reduce the risk of colon cancer. Thus, this may indicate consumption of cashew nuts may exert an anti-cancer effect. However, we need enough studies to support these claims6.
Proinflammatory cytokines like TNF-alpha and IL-6 are involved in the development of chronic pain. Cashew nuts have been found to exhibit anti-inflammatory and pain-relieving (analgesic) properties, potentially by reducing the production of these inflammatory molecules. They also possess antioxidant activity, which may help protect cells from damage caused by harmful free radicals. These properties suggest that including cashew nuts in the diet may help support the body’s natural response to inflammation and discomfort. However, further research in humans is needed to confirm these potential effects7.
Haemoglobin is a protein that enables red blood cells to carry oxygen. Iron and copper are essential micronutrients required for the production of haemoglobin. Cashew nuts are a source of iron and copper and thus may help in the formation of haemoglobin. Additionally, the consumption of cashew nuts may help in managing blood disorders. However, scientific evidence supporting these claims is limited, and we need more studies to confirm these findings6.
Cashew nuts contain zeaxanthin, an antioxidant known to protect the macula of the eyes from external damage and improve eyesight. This may indicate that the consumption of cashew nuts can help improve vision. However, scientific evidence supporting these claims is limited, and we need more studies to support these claims6.
Cashew nuts may help in improving brain function. Chemobrain is a term for the adverse effects of chemotherapy-induced brain deterioration. There are no drugs which are available to cure the weakening of the brain caused due to chemotherapy. A study8 conducted in 2022 to assess the effects of cashew nuts consumption on cisplatin-induced brain harm in rats showed that cashew nuts could be used as a functional food to manage cisplatin-induced neurotoxicity. This indicates that the consumption of cashew nuts may help improve brain function. However, we need more studies to confirm these claims7.
Cashe nuts may help in managing diabetes, supporting bone health, and improving brain function. Additionally, cashew nuts may contribute to healthy weight management and provide nourishment to the hair. Some evidence also suggests they may assist in the prevention of certain blood disorders9.
To my knowledge, cashew nuts offer multiple health benefits as they are packed with micro and macronutrients. They are believed to contain natural compounds that could contribute to immune function, exhibit antioxidant properties, and support general wellness. Some studies12 also suggest that they may also play a role in maintaining skin health and supporting iron intake.
Dr. Rajeev Singh, BAMS
Cashew nuts can be used in the following ways10:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
A few side effects related to the consumption of cashew nuts include3:
However, if you experience any adverse reactions to cashew nuts, immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms.
Also Read: List of Protein Rich Food for Vegetarians
Eating cashew nuts in moderation is generally considered safe for most people. However, it is important to follow certain precautions while consuming cashew nuts10:
Also Read: Chayote: Uses, Benefits, Side Effects & More
Cashew nuts show no significant drug interactions with medicines. However, it is always advisable to consult a healthcare professional before including cashew nuts regularly in your diet, especially if you are taking prescribed medication.
Also Read: Psyllium Husk (Isabgol): Uses, Benefits & Side Effects
Cashew nuts are a nutritious addition to the diet and may offer several potential health-supporting properties. However, they should be consumed in moderation and may not be suitable for everyone. Further studies are needed to confirm their effects on human health.
Also Read: Dried Dates: Uses, Benefits, Side Effects & More!
The scientific name of cashew nuts is Anacardium Occidentale L., and it belongs to the family Anacardiaceae.
Salted cashew nuts can be consumed as snacks occasionally, but they’re not nutritious. It is advised to consume cashew nuts raw, and unsalted without any oils.
Consumption of cashew nuts may help improve eyesight due to the presence of an antioxidant, zeaxanthin. However, there are no studies conducted yet to support these claims.
The symptoms of nut allergy include urticaria (red bumps on the skin), runny nose, swollen lips, and itchy skin.
Consuming cashew nuts in excess can result in constipation or weight gain. It may also trigger an allergic reaction in sensitive individuals.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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“Kacchi kairi” or raw mango is reminiscent of our childhood days for many of us. The name itself is sufficient to stimulate our taste buds. The scientific name of mango is “Mangifera indica”, and it belongs to the family Anacardiaceae. Be it the tangy kacchi kairi (raw mango) or the sweet ripened fruit, mangoes are one of the most relished fruits in India.
There are over 30 different species of mango, each with a unique taste, colour, size, and shape. Every part of the mango tree has some medicinal properties. For example:
Various parts of the tree have also been used as antiseptic, dentifrice (tooth powders and toothpaste), diaphoretic (to increase perspiration), and vermifuge (anti-helminthic).
The taste and numerous health benefits justify why mango is called the “King of Fruits.” Let’s find out more about this nutrient-rich fruit.
Raw mango is a great source of nutrients, rich in vitamins, minerals, dietary fiber, and carotenoids. Here are the nutritional components of raw mango per 100 grams2:
Did you know?
Research has found that the consumption of raw mangoes may show the following properties:
Some of the potential benefits of raw mango are described as follows:
Raw mango is high in fiber and low in calorie content and can help manage weight. Yanni et al. conducted a study5 in 2022 to assess the effect of mango consumption on weight-related health outcomes. It was found that the male adults who consumed raw mangoes showed a lower Body Mass Index (BMI), waist circumference and body weight compared to the non-consumers. This may indicate that the consumption of raw mangoes may help in weight management. However, more studies to support these claims are needed3,4.
Raw mango is rich in antioxidants like polyphenols and mangiferin. A review6 conducted in 2017 stated that mangiferin helps inhibit cell proliferation and apoptosis (cell death). It is known to interfere with cell cycle regulation and thus, the carcinogenic pathway. This may indicate that raw mangoes can help in managing cancers. However, human studies are required to ascertain these claims.
Raw mangoes may help in avoiding liver problems by stimulating bile production. Bile is a juice produced by the liver that helps break down fats and aids digestion. It helps in the removal of drugs and toxins from the body. Additionally, mangiferin, an antioxidant in raw mangoes, has a hepatoprotective function. This may indicate that consuming raw mangoes may help improve the liver’s health. However, no human studies have been conducted so far to support these claims3,5.
Raw mangoes contain a unique antioxidant, mangiferin, which helps balance triglycerides, cholesterol, and fatty acids. Additionally, the fibre, potassium, and vitamin content in mangoes may help reduce the risk of cardiac diseases. Therefore, there is a possibility that the consumption of mangoes can help promote a healthy heart, but we need more human studies to support these claims3.
Due to the presence of nutrients like Vitamin A, Vitamin C, Vitamin E, proteins, iron, zinc, etc., raw mangoes are a good option for nourished hair and healthy skin. Furthermore, vitamin C is important for forming collagen, which strengthens the hair and skin. In addition, raw mangoes may help improve hair growth and produce sebum, which is known to moisturise the scalp and keep the hair healthy. This indicates that the consumption of raw mangoes may exert a beneficial effect on hair and skin. However, there needs to be more studies to support these claims in humans3.
Raw mangoes are rich in Vitamin C, which may help reduce the risk of various blood disorders like haemophilia, anaemia, and blood clot formation. Additionally, raw mangoes may help increase the elasticity of blood vessels and aid the hematopoiesis process (formation of new blood cells). This indicates that consuming raw mangoes may help manage blood disorders. However, as the scientific evidence supporting these claims is limited, it is best to seek a professional opinion if you might be suffering from a blood disease3.
Though there are studies that show the benefits of raw mangoes in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of raw mangoes on human health.
Did you know that one cup (165-gram) of sliced, raw mango contains approximately 100 calories? Mangoes are not only delicious but also provide a satisfying and nutrient-rich snack option5.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Raw mangoes can be used in the following ways:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Individuals with a latex allergy should exercise caution when consuming mangoes, as they may experience a cross-reaction. This means that the proteins in mangoes can trigger an allergic response in those who are sensitive to latex7.
Dr. Rajeev Singh, BAMS
A few side effects related to the consumption of raw mango include:
However, if you experience any adverse reactions to raw mango, discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms.
Also Read: Red Rice: Uses, Benefits, Side Effects & More
Eating raw mango is okay if it is taken in moderate amounts. However, general precautions must be followed while consuming raw mango. The majority of the precautions are:
Also Read: Bakuchi: Uses, Benefits, Dosage & Side Effects
Raw mangoes inhibit the cytochrome P450 enzymes, which are known to metabolise certain drugs like warfarin, propranolol, theophylline, etc. Inhibition of these enzymes can alter the blood concentration of drugs metabolised by this pathway. Therefore, you must always seek the advice of your doctor about the possible interaction of raw mangoes with other drugs, and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.
Also Read: Peanuts: Uses, Benefits, Side Effects and More
The scientific name of mango is “Mangifera indica”, and it belongs to the family Anacardiaceae1.
Mango is known as the king of fruits1.
Raw mangoes contain a high level of carotenoids, which may help improve eyesight. However, there are no human studies which have proven these claims. So, it is advised to consult a doctor for proper treatment.
Consumption of raw mangoes in excess can result in stomach pain and diarrhoea. Some people may experience allergies or throat pain after consumption of certain raw mango varieties.
Since raw mangoes can inhibit the cytochrome P450 enzymes, medicines which are metabolised by this pathway may show an unwanted reaction. So, it is advised to consult a doctor for proper advice.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Yoga has evolved 5000 years ago from the Indus Valley (current day Pakistan), the earliest known human civilization. The renowned Hindu philosopher and yoga teacher, Patanjali, mentioned the philosophy of classical yoga in his text “Yoga Sutra”. “Yoga sutra” is believed to have a history between 200 BC and 300 AD. Yoga is a treasure of physical and mental techniques that can help maintain holistic health1.
Nowadays, yoga has become a symbol of standard living and has become tremendously popular since its entry into the Western world. Swami Vivekananda’s efforts to spread Eastern Hindu philosophy in the late nineteenth and early twentieth century led to the acceptance of yoga in the West1.
Adopting and maintaining particular bodily postures and the related regulated breathing methods are the cornerstones of yoga practice. People are more concerned about their well-being now than ever before. Therefore, asanas are popular for maintaining overall health. It has been demonstrated that the hormonal profile is balanced and glandular activity is boosted after performing the asanas2.
Ustrasana, one of the hath yoga asanas, helps rejuvenate the body and undo the daily damage done by a sedentary lifestyle. Continue reading to know all about it!
‘Ustra’ means camel and ‘asana’ means posture or seat. Therefore, Ustrasana is often referred to as the camel pose3.
Camel Pose or Ustrasana is a chest-opening backbend that is energizing and beneficial. It is a wonderful addition to your sequence since it prevents slouching and eases lower back stiffness4.
The camel pose yoga allows spine extension without supporting body weight with your arm, unlike chakrasana (wheel pose). The wheel pose is a total body stretch backbend posture that requires more stamina and determination. The camel pose is friendlier and more accessible to yoga learners, especially beginners5.
keeping a pillow below the knees is advised as Ustrasana can cause discomfort in the knees. It is important to take deep and slow breaths while approaching the backbend.
Ustrasana has seven variations6:
We must follow proper techniques to perform the camel pose to obtain maximum health benefits. It is essential to maintain breathing and refrain from putting any strain or load on the lumbar region of the spine i.e., the lower back area. Bhujangasana (Cobra pose), Salabhasana (Locust pose), Anjaneyasana (Low lunges), Setu Bhandha Sarvangasana (Bridge pose), Urdhva Mukha Shvansana (upward facing dog pose) can be performed as preparatory poses before approaching Ustrasana4.
The steps to do the camel pose are as follows5:
Avoid crunching the lower back and squeezing the buttocks. Knees should only be opened up to hips’ width. Ustrasana or camel pose should be performed in the presence of a trained yoga practitioner4.
Do You Know?
The Ustrasana can have several benefits. Some of them are mentioned below:
The most important part of the body involved in singing is the throat and chest. A throat muscle called the larynx houses the vocal cord, which allows us to change the pitch while singing. Since ustrasana may help in the expansion of the rib cage and greater breath control, it may be considered a singer-benefitting asana. Effects may help singers to balance the abdominal and thoracic pressure to sing the full set of musical notes in a single breath. Hutton, 2013, in his research paper, mentioned that an intense stretch of the esophagus with a flexible spine during Ustrasana may also benefit singers3.
Most people spend their day sitting down or slouching and bending their spine forward. While performing the ustrasana, the frontal regions of the body, especially the chest, belly and quadriceps, are stretched which may help improve the posture of the body. The camel pose may also help increase spinal mobility by flexing the back in the opposite direction5.
Dipak Kr Halder conducted a study on ‘Energy expenditure during Ustrasana’. He examined the metabolic changes during the camel pose and compared it with the supine posture (lying on the back facing the sky or ceiling). Halder concluded that there was an increase in oxygen consumption from 14.18% to 293%, i.e., approximately by 86.6 %, while performing ustrasana. The carbon dioxide output was also increased. These data suggest that camel pose or ustrasana may allow lung expansion due to increased consumption of oxygen. The expanded lungs can help in increasing the volume of oxygen. This leads to an increase the oxygen flow in the body. An increase in oxygen flow helps in respiratory rate and reduces the efforts required by our body to put into breathing2.
The major goal of Ustrasana is focusing on the breath. Practicing ustrasana stretches the chest and may help in opening the thoracic cavity. The thoracic cavity includes the organs and tissues above the diaphragm and below the neck like lungs, trachea, heart, oesophagus, etc. The slow and deep breaths during the camel pose can help the person familiarize sensations of thoracic muscles like heart-beat and lung expansion. Camel pose may also give suitable stretching to the abdomen and its side resulting in the opening of muscles that are often tight due to our sedentary lifestyle3,5.
The camel pose might be useful for stretching and extending the front, back and neck muscles of the body. It strengthens the chest, abdomen and quadriceps muscles and tones the glutes and hamstrings (back of thigh) muscles. Ustrasana may allow the cervical tension to be reduced while stretching the neck in the backbend. It may also aid in strengthening the shoulders, arms, back, and legs muscles. This may help in decreasing the lower backache. The stretching of muscles may decrease pain in associated muscles and prevent slouching and bending3,4,5.
A hernia is associated with weak muscles, stress, anxiety, weight gain, muscle strain, and indigestion. Ustrasana is potentially beneficial in decreasing anxiety, stress, improving digestion and other factors mentioned above. Therefore, practicing ustrasana, in the presence of a certified yoga trainer, may help in core strengthening the core and relief from stomach and intestinal hernia8.
Having bad menstrual cramps? Relieve them by practising yoga asanas like Ushtrasana. Ushtrasana aid in stretching and opening abdominal muscles and might help in relieving tension in the lower back which may ease the menstrual cramps7.
Dr. Rajeev Singh, BAMS
The camel pose or ustrasana should be performed keeping the risks and contraindications in mind.
Improve your kidney health by practising Ushtrasana. Ushtrasana might facilitate abdominal compression and helps in toning internal organs and aid in blood circulation9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Ustrasana or camel pose is a more convenient backbend yoga pose that may help strengthen muscles and maintain breathing. It is a flexible pose with variations that can be attained using props and different arm positions. Ustrasana is a mild form of postural exercise that, when practiced, induces deeper relaxation. It is important to learn this yoga asana under the supervision of trained yoga professional.
Also Read: Benefits of Ujjayi Pranayama (Ocean Breath) and How to Do it By Dr. Himani Bisht
Ustrasana is a chest-opening backbend yoga that stretches the front body. It is usually performed on the knees with thighs vertical to the mat. The spine, chest and neck are elongated and twisted backwards.
The potential benefits of Ustrasana include relaxing the body, opening the thoracic and abdominal cavity, and strengthening the muscles. It may help in improving asthma, hernia, headache, and lower back pain.
The Ustrasana is a combination of two Sanskrit words named namely “ustra” and “asana”. Ustra in Sanskrit refers to the camel. The backward twisting of the spine holding the heels in Ustrasana resembles the camel position and is therefore often referred to as the camel pose3.
Ustrasana should be avoided in patients suffering from knee, chest or shoulder injuries. It should also be avoided by those who underwent abdominal surgery recently.
Ardh ustrasana or half-camel pose is a variation of ustrasana, which involves only one hand touching the heel while the other is facing towards the sky.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Yoga is a combination of specific breathing techniques (pranayama), physical postures (asanas), relaxation, and meditation that helps you connect to your mind, body, and soul1.
Though Yoga is a very traditional practice, it is considered more as a science than just philosophy or religion. Yoga believes that every human being exists in this world in not just one (physical dimension) but five dimensions; pranamaya kosha (vital body), vijanamaya kosha (intellectual body), manomaya kosha (psychic body), annamaya kosha (physical body) and anandamaya kosha (causal body). They altogether aim at bringing about a balance in all aspects.
There are certain asanas in Yoga that, apart from keeping illness at bay, give more benefit to some specific organs. One such yogic posture is the Vrikshasana, which may be beneficial to one of the vital organs of the body, the brain2. However, the benefits need further studies to be proven.
Did you know?
Vrikshasana is a standing pose. The name is derived from the word ‘Vṛkṣa’ meaning tree. So, it is also called the ‘Tree pose’. This asana is named so that the final posture looks like the shape of a tree3. It helps us achieve peace of mind and benefits those who are facing problems such as anxiety and depression. It increases concentration, immunity, and stamina. Moreover, it helps to build self-esteem and self-confidence. It has a calming and relaxing effect and stretches the body from head to toe.
Vrikshasana is one yoga posture underrated and not well-known for people with diabetes! People with diabetes are prone to altered body orientation due to neuropathy. Regular practice of Vrikshasana is believed to build balance and coordination among these people6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Any posture in Yoga must be done using the correct technique, to get the maximum health benefit. Following the proper method also helps to avoid any injuries. The steps for doing Vrikshasana are as follows:
Did you know Vrikshasana might aid in premenstrual symptoms? Regular practice of Vrikshasana might help women with handling premenstrual symptoms such as muscle cramps in the abdomen and legs. It is believed that Vrikshasana strengthens the leg muscles and tendons10.
Dr. Rajeev Singh, BAMS
Vrikshasana is a common standing posture. It is the first standing balancing posture that most beginners learn5. This one-legged pose has various benefits as follows:
Being balanced in your body is very essential to have a sense of stability. Vrikshasana may help improve the strength of the muscles that help one keep erect and balanced. The extended arms in this posture help challenge the muscles that control body position. Vrikshasana may specifically stimulate the abductor group of muscles of the hip joint, which are the muscles that help move the thigh away from the body. This group includes the superior gluteus maximus, gluteus minimus and medius. This benefit is obtained even if the tree pose is done with wall support, using one or both arms for the support. It may prove to be valuable to beginners in the field of Yoga, who have stability issues.
This pose may especially involve the ankle muscles, rather than the thigh, to bring about better balance and it also improves blood circulation. Thus, it may benefit in conditions that may pose stability issues like cardiovascular disease, rehabilitation after injuries, and managing the symptoms of ADHD such as balance, stability, and more. You may gain lateral stability by practicing the Tree pose by standing close to a wall or chair5,6,7.
It may be beneficial in calming down the entire nervous system bringing about a sense of relaxation2. It may be valuable in improving the proprioception ability of a person, which is the ability to sense the body’s movements, position, and action8. Vrikshasana also helps to improve concentration, generate calm and balance the nervous system.
Due to this effect, it may help in conditions like depression and anxiety. In these conditions, the levels of a stress hormone called cortisol is elevated. Studies5 have demonstrated reduced levels of cortisol in those who practice yoga such as vrikshasana.
Balancing on one leg and assuming the final Vrikshasana posture requires focus. So, practicing this asana may help in increasing concentration levels. It was found in a study8 by Samantha et al., 2019 that Vrikshasana was beneficial to developing a concentration in patients with Attention Deficit Hyperactivity Disorder (ADHD) which is otherwise presenting as difficulty in concentration9.
Vrikshasana calms and relaxes the central nervous system and stretches the entire body. It strengthens the legs opens the hips and improves your neuromuscular coordination and endurance. It may thus be helpful for those who suffer from sciatica (nerve pain in the leg)2,4.
Yogic asanas, though largely beneficial, should not be sought as the go-to treatment for health issues. You must always consult a medical practitioner for your health issues so that he/she can examine you, assess your condition, and then provide an appropriate treatment protocol. Besides, to avoid any injuries, it is best to practice Yoga under the guidance of a qualified and trained Yoga expert.
Not just legs, Vrikshasana is believed to strengthen the shoulders as well. Vrikshasana involves raising the hands up and stretching which might stretch the shoulder muscles10.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Vayu Mudra and How to Do it By Dr. Ankit Sankhe
Some risks and precautions related to Vrikshasana are:
Any yoga posture must ideally be practiced under the supervision of a Yoga expert who can advise you on the safety of that particular asana for you.
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
Vrikshasana or the tree pose is a common standing Yoga asana. It has numerous benefits for the brain, immunity, spine, and stability. One may practice this posture regularly, preferably under the guidance of a Yoga trainer, who will advise you regarding the necessary precautions to be taken.
Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe
The name Vrikshasana is derived from the word ‘Vṛkṣa’ which means tree. Hence, it is also referred to as the Tree pose3. It is the first single-legged standing pose for beginners5.
Steps in Vrikshasana are: Stand erect with your legs apart. The distance between them should be about 2 inches. Focus on any point straight ahead. Exhale, bend your right leg, and place the sole of the right foot on the left inner thigh, with the heel of your right leg touching the perineum. Now, breathe in and raise your arms, joining your palms together to form the Namaste Mudra. Hold this stance for 10-30 seconds. Breathe normally while holding the pose. Now, exhale and bring your arms down. Bring your right leg too to the starting position. Repeat the same method on the left side3.
Vrikshasana must preferably be done under the supervision of a qualified and experienced yoga teacher who can advise you on the number of times that you may do this pose safely.
Senior citizens who have instability issues may show an improvement in lateral stability by practicing the Tree pose while standing close to a wall or chair5. To avoid the possibility of falling, it is recommended that older adults practice this pose under the guidance of a Yoga expert.
While Vrikshasana is said to help people having instability issues5, it is contraindicated in those who might have giddiness3. If you are suffering from vertigo, it is best to consult a qualified medical professional before you start practicing this Yoga posture.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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