Diabetes is a growing health crisis, especially in India, where over 77 million adults live with type 2 diabetes mellitus (T2DM), and nearly 25 million more are on the verge. Its consequences can be severe, ranging from heart attacks and strokes to nerve damage and vision loss1.
With the rising burden of diabetes, medications like Mounjaro have surged in popularity, not just for managing blood sugar but also for their noticeable impact on weight management2. But what if you’re looking for a more natural route? Is there a “natural Mounjaro” out there?
In this article, we’ll break down what Mounjaro does, whether nature offers similar benefits, and explore expert-backed lifestyle strategies that may help support healthier blood sugar levels and weight management naturally.
Mounjaro (tirzepatide) is a prescription injectable medication developed specifically for managing T2DM. It is a clinically tested medication that has received approval from both the FDA (Food and Drug Administration) in the USA and the CDSCO (Central Drugs Standard Control Organization) in India3,4.
What sets Mounjaro apart from other injectable medications is its unique dual-action mechanism. Unlike other existing treatment options (such as semaglutide, which targets only GLP-1), Mounjaro targets two key hormone receptors: GLP-1 (glucagon-like peptide-1) and GIP (glucose-dependent insulinotropic polypeptide)5. These two hormones play a vital role in regulating blood sugar levels and controlling appetite6. Thus, by enhancing the body’s natural insulin response and slowing down digestion, Mounjaro not only helps maintain better glucose control but also aids in weight management, which could be especially beneficial for many individuals with T2DM and obesity5.
It is essential to note that there is no “natural Mounjaro”. Mounjaro is a pharmaceutical innovation, not something found in herbs or supplements.
When people search for “what is natural Mounjaro,” they’re usually hoping to find natural ways to achieve similar effects, such as better blood sugar regulation and potential weight management support. This might include herbal remedies, dietary changes, or lifestyle strategies that mimic some of Mounjaro’s benefits, like improved blood sugar control. However, it’s important to understand that these natural methods do not work in the same way as the actual drug.
Mounjaro is a medical treatment, backed by clinical trials and approved by regulatory bodies like the FDA and CDSCO. While natural approaches can support your health, they don’t replicate the drug’s dual hormone action.
Still, for those who prefer a holistic path or want to complement their treatment plan, we’ll explore evidence-based natural strategies that may help you work toward similar goals, safely and effectively.
While there’s no natural alternative to Mounjaro, certain lifestyle habits may help support similar goals. Certain evidence-based strategies, such as those mentioned below, could make a real difference when followed diligently:
While there are no natural alternatives to Mounjaro, some natural compounds have shown potential in supporting blood sugar regulation and weight management. Below is a list of commonly explored options:
| Supplement | Potential Role | Evidence Summary |
| Berberine | Used for its impact on glucose metabolism metabolic support. | Studies14,15 have shown its efficacy lowering blood sugar levels and potential improvement in lipid levels. |
| Cinnamon (Ceylon) | Commonly used in diets for wellness and balance; may support healthy blood sugar levels. | Some research16,17 has shown that it can help improve glycaemic control and insulin sensitivity in some individuals. |
| Psyllium Husk | Known to promote fullness and digestive health; may help lower blood sugar levels. | Clinical studies18,19,20 suggest a possible role in supporting glycaemic and lipid control. |
| Probiotics | Support digestive and gut health; may aid in weight management | Emerging studies21 are exploring their link to metabolic functions, and the results seem promising. |
| Apple Cider Vinegar | Often included in wellness routines for post meal blood sugar control and weight management. | Preliminary research22,23 shows mild benefits by improving glucose uptake and action in skeletal muscles with potential antidyslipedemic effect. |
Disclaimer: These supplements are not meant to diagnose, treat, cure, or prevent any medical condition. Their use should be considered as part of a general wellness strategy. Always consult a qualified doctor before adding any Mounjaro natural alternative to your routine.
While exploring natural options can be appealing, it’s important to approach them with caution, especially when managing a serious condition like T2DM1,24:
Note: Natural strategies may support your health, but they should never replace evidence-based medical care. Always consult your doctor before making changes to your treatment plan.
If you’re considering natural alternatives to medications like Mounjaro, it’s important to take a balanced and informed approach:
Note: The most effective path combines appropriate use of medications under medical guidance with healthy lifestyle choices, tailored to your body and goals. Stay informed, be consistent, and prioritise your long-term well-being.
It’s important to always mention any medications or health supplements you’re currently taking. This helps ensure we avoid any potential overload of nutrients or unwanted interactions, keeping your nutrition plan safe and effective.
Dr. Malavika Athavale, Consulting Clinical and IBS Nutritionist
While no natural product can replicate the effects of Mounjaro, many natural strategies can still play a supportive role in your overall health journey. Regular physical activity, a balanced diet rich in fibre and protein, quality sleep, and effective stress management can all contribute to better blood sugar control and improved well-being. Certain supplements may also offer additional support, but they should always be used under medical supervision.
Ultimately, what matters most is making evidence-based decisions, maintaining consistent healthy habits, and seeking expert guidance. Remember, managing T2DM or working toward weight loss isn’t about quick fixes; it’s about building sustainable lifestyle changes that support your long-term health.
Also Read: Mounjaro (Injection): Uses, Side Effects, Dosage, and How It Works
No, there is currently no natural Mounjaro. Mounjaro (tirzepatide) is a prescription medication specifically formulated to act on two hormone receptors (GLP-1 and GIP) for blood sugar and appetite regulation5,6. Natural supplements may support general health, but do not mimic this dual mechanism.
Berberine has been studied for its potential to support blood sugar control, but it is not a substitute for Mounjaro. While some research suggests it15 may have effects similar to metformin, Mounjaro has a unique and clinically proven dual action that berberine does not replicate. Always consult your doctor before making any changes to your treatment plan.
Some generally safe and helpful strategies include engaging in regular physical activity, consuming a diet rich in fibre and protein while limiting refined carbohydrates and added sugars, getting sufficient quality sleep, and effectively managing stress7–13. Before using any supplements (like cinnamon, berberine, or psyllium husk), consult a doctor to ensure they’re appropriate for you.
The active ingredient in Mounjaro is tirzepatide a synthetic compound that works by stimulating GLP-1 and GIP receptors, hormones involved in insulin regulation and appetite control5,6.
Mounjaro is not recommended for people with a history of medullary thyroid cancer, Multiple Endocrine Neoplasia syndrome type 2 (MEN 2), or allergy to tirzepatide. It should be used cautiously in those with pancreatitis, kidney or gallbladder diseases, or gastrointestinal issues4. Always consult your doctor before use.
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, an ancient practice with roots stretching over 3,000 years, is now widely recognised as a holistic approach to health1. The National Institutes of Health (NIH) even classifies it under Complementary and Alternative Medicine (CAM) along with other interventions2.
Yoga supports both physical and mental well-being through a combination of postures (asanas), breathing techniques (pranayama), relaxation, and meditation1,3. It is believed that regular practice can enhance strength, flexibility, and endurance while fostering inner peace, compassion, and emotional balance1.
But can yoga also help with thyroid health? You’ll find the answer in this article. Plus here, we’ll also share details of some yoga asanas for thyroid that can safely be done at home to support the proper functioning of this gland.
Endocrine disorders arise from dysfunctions in the endocrine system, which control hormone production and regulation. Among these, thyroid disorders are some of the most prevalent worldwide. In India, approximately 42 million individuals are affected by different types of thyroid conditions, underscoring a major public health issue4.
The thyroid gland, located at the base of the neck, plays a crucial role in regulating metabolism through the production of hormones like T3 (triiodothyronine) and T4 (thyroxine)5. When the gland produces too much or too little of these hormones, it can lead to disorders such as hypothyroidism (underactive thyroid), hyperthyroidism (overactive thyroid), goitre, thyroid nodules, or autoimmune conditions like Hashimoto’s thyroiditis and Graves’ disease4,5.
Common symptoms of thyroid imbalance may include fatigue, weight changes, mood swings, hair thinning, irregular menstrual cycles, sensitivity to temperature, and dry skin5. These symptoms can be hard to notice and, therefore, can be easily overlooked. This is why understanding and monitoring thyroid health is vital.
Maintaining hormonal balance is essential for overall well-being, as thyroid hormones influence heart rate, digestion, muscle control, brain development, and bone maintenance5. To check your thyroid health, you can take a simple blood test, such as the thyroid profile test, that measures key hormone levels such as T3, T4, and thyroid stimulating hormone (TSH).
Scientific studies suggest that yoga poses for thyroid may offer multiple benefits by addressing some of the root contributors of the condition. Yoga promotes stress reduction, improves blood circulation, and stimulates the endocrine system, which includes the thyroid gland6.
Recent clinical observations support the efficacy of yoga asanas for thyroid problems:
While yoga poses for the thyroid should not replace prescribed thyroid medications, it could be an effective complementary therapy that supports overall thyroid function and improves quality of life.
Certain yoga poses for the thyroids can help stimulate and support the thyroid gland by improving blood flow to the neck region, activating energy centres (chakras), and aiding hormonal regulation. Below are 6 best yoga for thyroid that you can safely practice at home to support thyroid function:
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These yoga asanas for thyroid not just support your thyroid health but also contribute to overall physical and mental well-being. But remember, it’s ideal to practise yoga under a trained professional to avoid risks of strain and injury, especially if you are a beginner. It’s always best to start your wellness journey with expert guidance when practising yoga asanas for thyroid problems.
While yoga for thyroid patients may offer many benefits for thyroid health, there are certain conditions where caution is necessary. Thyroid patients should avoid or modify yoga practice in the following situations10:
Always consult your doctor before starting yoga if you have a medical condition, to ensure safety and avoid complications. Practise under a certified yoga instructor and discuss about what poses you should be doing based on your condition.
Before beginning the practice of yoga for thyroid patients, it’s important to consult your healthcare provider. This is particularly essential if:
A doctor can help you understand your specific condition and guide you on whether yoga is suitable, and if so, what kind of practices would be safe and effective. And remember, yoga can support but not substitute medical care in management of thyroid disorders. So, always follow your doctor’s advice on management along with practising yoga to improve your thyroid and overall health.
Also Read: 8 Health Benefits Of Vajrasana!
Yoga, when practised correctly and consistently, can be a valuable supportive tool in managing thyroid health. It helps by stimulating the endocrine system, improving blood circulation, and reducing stress, which is a known trigger for thyroid imbalance. Studies have shown that yoga may assist in lowering TSH levels, improving lipid profiles, reducing the need for medication, and enhancing overall mental well-being.
However, yoga for thyroid patients is not a replacement for medical treatment. It works best as a complementary practice alongside proper medication and routine monitoring. Always consult your doctor before starting any yoga regimen, especially if you have underlying health issues, to ensure the practice is safe and suitable for your condition. With mindful practice and professional guidance, yoga can become a powerful ally in your journey toward better thyroid health!
Also Read: Benefits of Butterfly Pose (Baddha Konasana) and How to Do it By Dr. Himani Bisht
Yoga should ideally be practised on an empty stomach or with a light stomach. It’s best to avoid practising right after a heavy meal. If you feel weak, a small amount of honey in lukewarm water can be consumed before the session12.
Yoga should be practised in a calm, quiet, and clean environment to help relax the body and mind. Cleanliness of surroundings, body, and mind is essential before starting. Additionally, during your session, try to wear light, comfortable cotton clothes that allow free movement of the body12.
Yoga improves mental health by reducing stress and anxiety, boosting cardiovascular and respiratory function, enhancing flexibility and strength, helping manage metabolic disorders like diabetes, regulating hormonal balance, improving sleep quality, supporting weight management, and promoting overall well-being1,12.
No, yoga is a supportive therapy and should not replace prescribed thyroid medications11. It complements medical treatment and may help improve symptoms but always follow your doctor’s advice regarding medication.
Perform yoga slowly, with awareness of your body and breath. Avoid jerky movements or holding your body tightly. Practice regularly and persistently for the best results and always follow any contraindications or limitations for specific poses12.
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.
Have you been feeling sudden weakness or rapid heartbeats? It might be more than just fatigue. While not always the case, these symptoms can point to hypokalaemia, a condition marked by low levels of potassium in the blood (serum)1,2.
Potassium is an important mineral and the most abundant positively charged ion (cation) inside the cells of our body. It plays a key role in cell function, muscle contraction, and heart rhythm regulation3. Low potassium levels are often linked to underlying conditions such as endocrine disorders. However, it can also result from poor or insufficient dietary intake1.
In this article, we will explore some healthy and delicious fruits high in potassium that can help boost its levels in the body. These potassium rich fruits not only offer a tasty way to support your electrolyte balance but also contribute to overall well-being.
Potassium is a mineral and electrolyte that plays a central role in maintaining the proper functioning of cells, particularly in muscles and nerves. It is crucial for regulating muscle contractions, nerve signals, and intracellular fluid balance4. A deficient or insufficient potassium level can cause symptoms such as muscle weakness, fatigue, and constipation3.
Its importance extends beyond basic cellular activity. Higher potassium intake is associated with significant health benefits, particularly for heart health5. One major meta-analysis involving around 250,000 participants found that for every 1.64 grams (or around 42 millimoles) of daily potassium intake, there was a 21% reduction in stroke risk and a notable trend toward reduced overall cardiovascular disease6.
In short, potassium supports critical bodily functions, especially heart, muscle, and nerve performance, while also helping to protect against serious conditions like stroke and heart disease. Therefore, ensuring adequate potassium in your diet through fruits high in potassium is a simple but powerful step toward better health!
The amount of potassium an individual needs in a single day depends on age, sex, and life stage.3 According to the National Academies of Sciences, Engineering, and Medicine (NASEM), here are the recommended Adequate Intakes (AIs):
The potassium AI for children varies specifically by age group7:
Note: These recommendations do not apply to people with kidney disease or those taking medications that affect potassium levels8. For personalised advice on optimal intake, it’s best to consult your doctor.
If you’re concerned about a potential potassium deficiency, a simple blood test, such as the Potassium (K+) Test, can help evaluate your potassium levels.
Potassium is required for several bodily functions. These include:
Adequate potassium helps regulate blood pressure by promoting natriuresis (sodium excretion) and reduces vascular resistance, which helps lower blood pressure3,6. This might contribute to reducing the risk of hypertension and stroke.
Potassium works with sodium to maintain fluid balance in the body3. This helps cells function properly and supports overall hydration.
Potassium supports smooth muscle function, including the muscles of the digestive tract9. This may aid in regular bowel movements and avoid constipation.
Higher potassium intake (especially from fruits) may reduce calcium loss in urine10. This helps in lowering the risk of calcium-based kidney stones.
Potassium from fruits may help maintain bone mineral density by reducing the acid load in the body11. This helps in minimising calcium loss and supports bones.
Potassium plays a role in insulin secretion, and low levels have been linked to an increased risk of type 2 diabetes in some studies12. However, more research is still needed to directly establish a link between potassium intake and its benefits for diabetic patients.
Fruits are an excellent natural source of potassium, offering a variety of health benefits.
In recent decades, shifting dietary habits, marked by increased intake of processed foods and reduced consumption of fresh fruits and vegetables, have contributed to several health issues, including a widespread decline in dietary potassium intake, despite its critical role in maintaining cardiovascular and muscular health5.
Which fruit contains the most potassium is a common question for those looking to boost their potassium intake naturally. Therefore, to naturally support optimal potassium levels, we have compiled a list of fruits containing high potassium for you:
Dried apricots are highly concentrated in potassium; a half cup serving provides 755 mg of potassium, which is around 22% of the daily recommended intake3. Besides potassium, apricots are also rich in carotenoids like β-carotene, which acts as a strong antioxidant and may help lower oxidative stress, support immunity, reduce the risk of heart disease, and protect eye health with age13.
Prunes are rich in potassium; half a cup of dried prunes contain 635 mg of potassium, covering around 19% of the daily recommended intake.3 Prunes are also rich in fibre, sorbitol, and antioxidants. Due to these nutrients, they may also help improve digestion and support bone besides heart health14.
Kiwi provides abundant potassium; one cup of sliced kiwi contains about 562 mg of potassium, about 16.5% of the daily value15. Besides potassium, kiwifruit is also rich in vitamin C, fibre, and antioxidants. Eating them regularly may boost your immune system, support digestion (thanks to an enzyme called actinidin), and improve overall metabolism16.
Pomegranates are a good source of potassium; one cup of 100% pomegranate juice provides approximately 533 mg of potassium, contributing about 15.7% of the daily recommended intake15. Drinking pomegranate juice can help reduce oxidative stress and support heart health by slightly improving blood pressure and related risk factors17.
Orange juice is a natural source of fruits high in potassium; one cup of orange juice delivers 496 mg of potassium, about 14.6% of the daily recommended intake3. Regular consumption of 100% orange juice may help reduce inflammation in healthy people and those at risk for chronic diseases18.
Bananas are well known for their potassium content; a medium banana contains 422 mg of potassium, which is around 12.4% of the daily recommended intake3. A study19 has shown that eating 250 g of bananas before haemodialysis (a process of filtering blood in patients with impaired kidneys) helps avoid low potassium and heart rhythm problems without causing high potassium.
Avocados are rich in potassium; half a piece of avocado contains about 345 mg of potassium, which is around 10% of the daily recommended intake20. Based on a preliminary, uncontrolled study21, adding California avocados to your daily diet may help lower total cholesterol and aid in controlling body weight.
Cantaloupe is a refreshing fruit rich in potassium; half a cup of cubed cantaloupe supplies 214 mg of potassium, or 6.3% of the daily recommended intake.3 Besides potassium, cantaloupe is packed with essential vitamins and minerals that help keep you hydrated with its high-water content. This makes it a tasty and refreshing part of a healthy diet22.
Blackberries are a good source of potassium; one cup of blackberries contains about 211 mg of potassium, contributing around 6.2% of the daily recommended intake16. Blackberries are also used traditionally for diarrhoea, ulcers, inflammation, and diabetes. They are also rich in anthocyanins, which help reduce pain and may have antioxidant effects that contribute to reducing inflammation and supporting general health23.
Apples contain moderate potassium levels; one medium apple with skin provides 195 mg of potassium, approximately 5.7% of the daily recommended intake3. Besides potassium, apples are also rich in antioxidants, especially polyphenols, which help reduce oxidative stress and inflammation. They also support gut health by improving the balance of beneficial gut bacteria24.
Knowing the potential benefits and the potassium content in fruits helps you choose the best options to support your health and meet your daily potassium needs. While consuming these fruits is generally healthy, remember some fruits may increase blood sugar levels. Therefore, it’s best to consult with a diabetologist before including them in your routine diet (especially if you are diabetic or at risk).
Also Read: PDW Blood Test: Understanding Its Purpose and Results
Including potassium-rich fruits in your diet is not at all complicated. You can consume the fruit raw or make some simple and delicious dishes with them to boost your intake25:
It should be noted that including fruits containing high potassium in the diet helps maintain potassium balance only when potassium levels are slightly below the normal range or for when an individual is at risk. Dietary potassium is not an alternative for moderate or severely low potassium levels; these conditions often require oral or intravenous potassium supplementation.
Also Read: 8 Types Of Food That Can Help You Fight Anaemia!
While potassium is essential for health, increased levels can be dangerous. Excess potassium levels, known as hyperkalaemia, may lead to serious symptoms, including neuromuscular issues such as fatigue, muscle weakness, and paralysis. It may also lead to cardiovascular symptoms, such as irregular heartbeats or even cardiac arrest1,3.
However, it should be noted that fruits (or even other dietary sources) rich in potassium alone rarely cause hyperkalaemia in healthy individuals. Hyperkalaemia typically results when there is impaired renal excretion or a shift of potassium from cells into the bloodstream.
Certain individuals should be cautious when consuming high-potassium diets or potassium supplements. These include:
Due to the above-mentioned reasons, individuals with underlying health conditions or those on long-term medication should consult a doctor before making any changes to their potassium intake to ensure a safe and balanced dietary approach.
Also Read: What Causes High Vitamin B12 Levels & How to Manage It
Potassium is a vital mineral that plays a crucial role in maintaining healthy blood pressure, supporting muscle and nerve function, and promoting overall heart health. Fruits are a natural and wholesome source of potassium, making them a safe and effective way to meet daily needs, especially when included as part of a varied and balanced diet. Incorporating potassium rich fruits in the diet, such as bananas, apricots, prunes, and oranges, offers not only this essential nutrient but also other valuable nutrients that contribute to overall wellbeing. They are generally safe and very rarely cause hyperkalaemia in healthy people with normal kidney function. However, individuals with impaired kidney function or those taking certain medications should be cautious and consult a doctor before increasing their potassium intake. That said, a balanced approach in diet (consuming a combination of fruits, vegetables, and whole foods) can be a great way to support the potassium requirements of the body and at the same time offer broader health benefits, reinforcing the importance of nutritious and mindful eating to achieve your health goals.
Yes, both dried and frozen fruits retain potassium, though portion sizes vary26. Dried fruits are more concentrated, so smaller amounts provide similar potassium levels.
You should take potassium supplements only under medical advice, since most people can meet their potassium needs through a balanced diet rich in fruits, vegetables, and legumes3. Talk to your doctor if you believe you might need potassium supplements.
If you are healthy, you cannot overdose on potassium from fruits, as the kidneys eliminate excess potassium through urine. However, people with kidney disease or on certain medications need to be cautious3. Remember moderation in consumption is key.
No, they are not suitable for everyone since salt substitutes often contain high levels of potassium. People with kidney disease or those taking certain medications should consult their doctor before using them to avoid the risk of hyperkalaemia (dangerously high potassium levels)3.
Fruits provide important nutrients like folate and vitamin C, potassium, and dietary fibre. They help keep your digestion healthy, lower the risk of heart disease, diabetes, obesity, and even some cancers. They are also low in fat and calories, especially when not fried or roasted. Aim to include a variety of colourful fruits in your diet. This will give you a range of nutrients24.
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.
Problems with the thyroid gland are very common around the world, including in India. In fact, around 42 million people in India are believed to have some form of thyroid disease1. These issues can happen when the thyroid gland makes too much or too little hormone, or when the gland becomes swollen or develops lumps2.
People with thyroid problems may feel tired, gain or lose weight, feel anxious or low, or notice a swelling in their neck. These signs can be easy to miss or confused with other health issues2. Therefore, it is important to stay vigilant of any new symptoms.
In this article, we’ll talk about some common thyroid problems, the symptoms to look out for, how to test thyroid at home, and when you should visit a doctor for these.
The thyroid is a small gland which is located in front of your neck and looks like a butterfly. It plays an important role in keeping the body healthy by producing thyroid hormones. These hormones help control your metabolism (how your body uses energy) and are important for growth, brain development, and many other functions3.
There are two main types of thyroid hormones: T3 (triiodothyronine) and T4 (thyroxine). T4 is made in the thyroid gland and then changed into the more active form, T3, in different parts of the body, like the brain, muscles, and fat tissue4. Also some amount of T3 is produced from the gland itself. These hormones help in proper utilisation of energy by the body and regulate response to changes like cold weather or fasting3,4. Thyroid hormones also affect how the body handles fats and sugars, how sensitive the body is to insulin, and even how cholesterol is managed4.
The production of thyroid hormones is controlled by signals from certain regions of the brain (the hypothalamus and the pituitary gland). The brain releases hormones like TRH (thyrotropin-releasing hormone) and TSH (thyroid-stimulating hormone) to tell the thyroid when to make more or less of these hormones4.
Since thyroid hormones are involved in so many bodily processes, keeping the thyroid healthy is important for overall well-being, especially for energy, weight, temperature regulation, and metabolism.
Thyroid problems can affect many parts of the body, and the symptoms can vary depending on whether the thyroid is overactive (hyperthyroidism) or underactive (hypothyroidism)1.
Wondering how do I know if I have thyroid problems? Let us find out!
Common symptoms of an overactive thyroid (hyperthyroidism) include2:
Common symptoms of an underactive thyroid (hypothyroidism) include2:
Symptoms related to thyroid swelling (goitre) can happen in both overactive and underactive thyroid conditions, or even when hormone levels are normal. These may include2:
The answer is, yes! You can check certain aspects of your thyroid health at home, basis which you can decide the further course of action (whether or not to visit a doctor).
Checking thyroid at home starts by being aware and observant of symptoms of thyroid disease. Alongside, some self-examination methods and at-home thyroid function tests can be used to assess your thyroid gland.
While checkup at home offers a convenient and private way to assess your thyroid health, it’s important to understand their benefits and limitations before relying solely on them5:
So, while it’s possible to check your thyroid at home, it’s crucial to understand the pros and cons of this. Although, this should not replace regular checkups or a complete diagnostic assessment by a doctor, it can, however, be useful in raising awareness of potential issues and taking medical advice promptly.
Many people wonder, how do I know if I have thyroid problems which might need an expert doctor’s consultation . So, to answer this question, we are listing a few simple ways by which you can check for possible thyroid issues from the comfort of your home:
Keep track of any unusual changes in your body or how you’re feeling. Make a note of things like tiredness, sudden weight changes, mood swings, or feeling too hot or too cold, as these could be signs of a problem with your thyroid.
This method helps you check for swelling or lumps in the thyroid area.6
How to do it6:
Note: If you see anything unusual, do not panic; not all lumps mean something serious. However, it’s important to talk to a doctor and get checked properly, especially if the lump stays or gets bigger over time.
Use this as a complementary method to the clinical examination by a health care expert like an Endocrinologist.
This method checks your body’s resting temperature, which may be deviated from the normal range in people with thyroid problems7,8.
How to do it:
Note: This method is not always reliable and can be affected by other factors like illness or hormonal changes.
This can be the most common and reliable method for thyroid assessment at home. You can easily order a thyroid blood test from home which checks for your thyroid hormone levels.
Remember that an abnormal check may not always indicate a significant problem, just as a normal test does not ensure everything is fine. It’s always preferable to speak with a healthcare professional for a proper diagnosis and tailored guidance if you observe anything troublsome.
Also Read: Best Yoga Asanas for Thyroid You Can Safely Do at Home
It’s important to know when home checks and symptoms should lead you to seek medical advice. If you notice any of the following signs or changes in your health, it’s a good idea to consult a doctor:
If you notice any of these problems (even if they seem mild), it’s always safer to consult a doctor and get your thyroid checked.
Also Read: Natural Home Remedies For Vomiting
Thyroid test at home can be a helpful first step in noticing signs of thyroid problems. Simple methods like a neck self-exam, monitoring your body temperature, and being aware of common symptoms can alert you if something seems off with your thyroid. It is important to keep in mind that while these home checks are useful, they are not a substitute for medical testing.
A thyroid blood test is the most reliable technique to determine if your thyroid gland is working normally. Additionally, regular checkups with your doctor can help catch issues early, even if you don’t have clear symptoms.
Remember, in rare cases, thyroid problems can become serious emergencies. So, if you notice unusual symptoms or anything concerning during a home check, don’t delay and talk to a doctor. Keeping an eye on your thyroid health can go a long way in maintaining your overall well-being!
Also Read: Best Home Remedies for Appendicitis Recovery
Yes, thyroid problems may affect other parts of your body. Since thyroid hormones influence many body systems, including the heart, brain, muscles, and metabolism, thyroid problems can cause wide-ranging symptoms. This may affect other vital organs and cause complications if left unaddressed3.
If you have thyroid problems or have any risk factors (like family history or symptoms), your doctor may recommend regular thyroid testing (every 6 to 12 months)12. Otherwise, routine checkups during health exams are a good opportunity to screen for thyroid issues. Your doctor can suggest the ideal frequency of testing based on your specific conditions.
During pregnancy, hormones like oestrogen and beta-HCG increase thyroid-binding globulin, a protein that carries thyroid hormones in the blood. As more hormone is bound, total T4 levels rise. However, free T4 (the active form) and TSH usually remain unaltered. So, it’s normal to see high total T4 with normal TSH and free T4 in pregnancy, especially 2nd trimester onwards3. Therefore, to make an accurate diagnosis, doctors interpret thyroid tests carefully during pregnancy.
Yes, it could be possible. The Adam’s apple is a bump that you can see in the front of your neck (more clearly observed in men). It is situated above the thyroid gland. During a self-exam, you should feel for the thyroid just below the Adam’s apple and above the collarbone (on either side of your windpipe)5. This will help you avoid any confusion.
Thyroid diseases are usually manageable with proper treatment. For an overactive thyroid, doctors may prescribe medications to control symptoms and drugs that reduce hormone production. For an underactive thyroid, hormone replacement therapy is used to restore normal hormone levels2. Treatment helps avoid serious complications and improves quality of life. Therefore, for a precise assessment of your thyroid health, always seek medical 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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Non-alcoholic fatty liver disease (NAFLD) is often referred to simply as fatty liver. It is one of the most common liver conditions affecting people worldwide1. This condition involves the buildup of excess fat in the liver that is not caused by the consumption of alcohol2.
In India, adult NAFLD rates have been reported as high as 38.6% in adults and 35.4% in children, and the prevalence is known to increase with age and lifestyle related health issues3. Fatty liver can range in severity from simple fat accumulation (non-alcoholic fatty liver or NAFL) to a more serious form called non-alcoholic steatohepatitis (NASH), which can lead to liver fibrosis, cirrhosis, or even liver cancer if left unaddressed1.
The good news is that regular physical activity is one of the most effective ways to manage fatty liver1,3. In this article, we will explore the causes and symptoms of fatty liver and highlight the most effective exercises you can incorporate into your routine to support liver health and manage this condition. Keep in mind that choosing the best exercise for fatty liver means focusing on activities that improve cardiovascular health as well as promote weight loss.
Fatty liver develops when there is an abnormal buildup of fat in liver cells, more than 5% of the liver’s weight2,5. This fat accumulation occurs due to various conditions:
Beyond this, several other conditions and factors can contribute to NAFLD:
Most people with fatty liver disease (especially in the early stages) may not experience any symptoms1. However, as the condition progresses, some people might start to notice signs that something isn’t quite right.
Below, we have mentioned some common symptoms of a fatty liver:
It’s important to note that these symptoms are not exclusive to fatty liver disease and may be associated with other health conditions. However, as the condition progresses to NASH and cirrhosis, signs like abdominal/leg swelling, itchy skin, and spider-like veins may appear9. That’s why regular health check-ups are crucial, especially if you have risk factors like obesity, diabetes, or high cholesterol.
If you’re concerned about your liver health, you can get a simple test, such as Liver Function Test (LFT), to check how well your liver is working. This blood test measures levels of liver enzymes and can help detect early signs of liver problems.
One of the most effective ways to improve fatty liver disease is through regular exercise. Are you wondering what the best exercise for fatty liver is? The answer lies in a combination of aerobic activities like walking and strength training for lasting benefits. Studies have shown that both aerobic (cardio) and resistance (strength) training have been proven to reduce fat in the liver10,11.
Here are some simple and effective exercises for fatty liver that you can include in your daily routine:
Note: While exercise and yoga offer certain benefits for fatty liver, it is important to perform activities within your comfort level and under the guidance of fitness and yoga professionals. Additionally, if you have any underlying health conditions, it is important to take medical clearance with the medical practitioner before pursuing any exercise regime.
Yoga is a powerful tool that not only reduces stress but also helps stimulate internal organs like the liver, enhancing detoxification and improving its function16. Hence, it can be particularly beneficial for individuals with fatty liver disease. Here are some asanas that you can try out:
Steps17:
Steps19:
Duration and Frequency18:
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Benefits19:
Steps17:
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Note: Always practice yoga for fatty liver with awareness and within your comfort level. If you have any underlying health conditions, recent surgeries, or are pregnant, consult your doctor before starting20. It’s best to learn and perform yoga under the guidance of a certified yoga instructor to ensure proper technique and safety. Ideally, practice yoga in the early morning or at a time when your stomach is empty for better results and comfort17.
Also Read: Signs You May Have Liver Stress
In addition to medical guidance and structured treatment, individuals with fatty liver disease can adopt several practical lifestyle measures to support liver health:
Also Read: Exercises for Hernia. Dos and Don’ts
Fatty liver disease often develops silently, but timely medical consultation is advised when you notice the above-mentioned symptoms to rule out this condition. If the disease progresses, it becomes crucial to seek immediate medical attention. You must visit the doctor if you experience any of the following, as these may indicate that the liver disease has advanced:
As NAFLD progresses, it may develop into non-alcoholic steatohepatitis (NASH), a more severe form that includes inflammation and liver cell damage. If left unmanaged, NASH can progress to fibrosis, cirrhosis, or liver cancer2. Therefore, regular medical check-ups and early lifestyle interventions such as exercise for fatty liver are key to managing fatty liver disease and avoiding long-term complications.
Also Read: Safe Stretching Exercises You Can Try If Suffering From Phimosis
Exercise and yoga play a vital role in managing fatty liver disease by promoting weight loss, enhancing insulin sensitivity, reducing liver fat, and improving overall metabolic health. While there is no single best exercise for fatty liver approved solely for NAFLD, consistent physical activity, combined with mindful practices like yoga, can significantly halt the progression of the disease.
By adopting a healthier lifestyle that includes regular exercise, a balanced diet, stress reduction, and mindful habits such as yoga, individuals can not only manage fatty liver more effectively but also improve their overall well-being. Regular consultation with a doctor with early intervention and sustained lifestyle changes is key to avoiding complications and leading a healthier, more energetic life.
Also Read: 6 Best Yoga Poses & Exercises To Deal With Piles
Exercise is an important aspect of managing fatty liver disease that can significantly help reduce liver fat. However, it works best when combined with a healthy diet and lifestyle changes20.
No, moderate-intensity exercise is sufficient for most people to improve liver health11. Vigorous or high-intensity exercise can help, but it is not mandatory and should be done only if comfortable and safe.
Always start at your own pace and avoid pushing yourself too hard. If you experience pain, dizziness, or difficulty breathing during exercise, you should stop immediately and consult a doctor. Individuals with existing health conditions should always seek medical advice before starting any new exercise or yoga regimen.
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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Psyllium husk or isabgol husk is a natural polymer1,2. It’s made from the outer layers of the seeds of Plantago ovata Forsk (P. ispaghula Roxb.). Isabgol is rich in fibre and mucilage. Mucilage is a colourless gelling agent capable of expanding in volume as it absorbs water up to 40 times its weight1. Dietary fibre obtained from psyllium husk may be used in processed foods, as an ingredient of foods, and in health supplements2.
Originating from Western Asia, isabgol is an annual herb. Indian Muslims introduced its medicinal properties from seeds collected firstly from some wild species3. India is presently the major producer and exporter of isabgul husk in the world4.
The nutrients present in psyllium husk are as follows2:
Isabgol has several advantages for maintaining a healthy life. It is safe and effective for some conditions if taken in a recommended dose.
Isabgol may restrict butyric acid’s antineoplastic activity. Thus, it’s considered beneficial in preventing colorectal cancer5.
Isabgol fibres (soluble and insoluble) have significance in reducing total low-density lipoprotein and serum cholesterol. Thus, it helps reduce the risk of heart diseases5.
Supplementing isabgol in the diet is helpful in managing haemorrhoids. Since isabgol helps in dealing with both constipation and loose stools, it would also help in managing haemorrhoids. In a comparative study8, people treated with a placebo of B vitamins had no major difference, and those consuming isabgol had a reduction of bleeding.
Studies9 on a population with type II diabetes have shown that isabgol husk effectively improved glycaemic and lipid control after meals.
Including psyllium in your diet may help regulate your blood sugar levels and improve your overall metabolic health. Psyllium has the ability to enrich certain foods like breakfast cereals, pasta, bread, and some snacks, which can be beneficial for individuals with lipid and carbohydrate metabolism disorders, especially obese adolescents and children.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Seek advice from your Ayurvedic physician on dosage as per your health condition4.
Also Read: Instant Home Remedies for Digestive Problems
Side effects observed with isabgol consumption are as follows:
Also Read: Lady Finger (Bhindi): Uses, Benefits, Side Effects and More!
Keep the following points in mind:
Incorporating psyllium into your diet may be beneficial as psyllium husk might be a natural prebiotic. Psyllium husk contains about 15% fermentable fibre, which can support the growth of beneficial bacteria in your gut.
Dr. Rajeev Singh, BAMS
Also Read: Triphala: Uses, Benefits, Side Effects & More!
Yes, many researchers have investigated the potential health benefits of isabgol husk, particularly in weight loss and controlling obesity in children and adults4.
Yes, some studies6 have shown that taking isabgol husk for weight loss may lead to menstrual disturbances like prolongation of the cycle by 7-10 days and irregular menstrual cycles.
No, you should avoid consuming isabgol while fasting due to potential reductions in blood sugar levels caused by isabgol2,5.
Yes, isabgol should be taken with a sufficient amount of water or any other fluid like milk5.
Yes, isabgol may help in relieving inflammation, as it has anti-inflammatory properties7.
No, there are no reported benefits of isabgol husk in skin treatment.
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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Jambolan, Indian blackberry, jamun, black plum, java plum, Malabar plum, Portuguese plum, purple plum, damson plum, and Jamaica are common names for Jamun. The tree is found throughout the Indian subcontinent and many other South Asian countries, including Burma, Bangladesh, Nepal, Pakistan, Indonesia, and Sri Lanka[6].
It is a powerhouse of nutrients and medicinal properties. This deep purple fruit is widely cherished for its unique sweet-tart flavor and numerous health benefits. Rich in vitamins, minerals, and antioxidants, Jamun has been used in Ayurvedic and traditional medicine for centuries to help manage diabetes, improve digestion, and boost immunity.
Did you know?
Anthocyanins, ellagic acid, glucoside, isoquercetin, kaemferol, and myrecetin are among the compounds found in jambolan. The alkaloid jambosine and the glycoside antimellin or jambolin are said to be present in the seeds[1].
The nutritional content found per 100 g of edible jamun fruit is[2]:
Various parts of the Jamun plant are known for different medicinal benefits, as listed below[1].
I find it interesting that Jamun wood is known for its strength and resistance to water and termites. This means that it can withstand moisture and insect damage, making it a durable and long-lasting material.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
In my experience, I have observed that consuming Jamun fruit extract may have positive effects against obesity. It appears to regulate gut microbial populations, leading to improvements in weight management, insulin sensitivity
Dr. Rajeev Singh, BAMS
Also Read: Papaya Leaves and Seeds to Treat Fever and Other Ailments
Consult an ayurveda doctor and understand the correct dose and form of jamun that can help improve your health.
The following parts of jamun can be used for medicinal benefits.
Also Read: Low Glycemic Index Fruits for Diabetic People
As reported in the literature, flatulence, delayed digestion, laryngitis, inflammation in the lungs, and emphysema are all possible side effects of Jamun. This may vary from person to person depending on the dosage and duration of the product consumed.
Jamun has been used for its medicinal properties in Ayurveda. Different parts of this tree are used for different ailments. It is best to consult an ayurveda doctor and understand the form, dosage and duration of jamun extracts that can be helpful based on your health condition. People with ongoing medicines and conditions like diabetes, liver disease, etc, should speak to their doctor before trying any ayurvedic or herbal remedy.
Also Read: Lychee: Uses, Benefits, Side Effects and More By Dr. Rajeev Singh
Anthocyanins, ellagic acid, glucoside, isoquercetin, kaemferol, and myrecetin are among the compounds found in jambolana[1].
Yes, it is good for the liver. E. jambolana showed liver protective activity in rats by lowering the liver serum enzyme levels that were high and improving the production of protein and albumin by repairing liver cells[3].
Jambolan, Indian blackberry, black plum, Malabar plum, Portuguese plum, purple plum, and Jamaica are common names of jamun[1].
Yes, jamun fruit is good for diabetes. The antidiabetic activity of E. jambolana seed powder was observed as increased body weight and improvement in peak blood glucose levels in rat study[3].
Jamun can be good for dogs in small quantities. It is rich in antioxidants and vitamins, but excessive consumption can cause digestive issues, so it’s best to consult with a veterinarian before adding it to your dog’s diet.
Jamun fruit has a unique flavor that is typically described as sweet and tangy with a slightly astringent aftertaste. Its taste can vary depending on the ripeness, but it generally combines elements of sweetness and tartness, making it distinctive among fruits.
No, jamun fruit does not cause cold. Cold viruses are typically responsible for causing colds, not fruits. Jamun is rich in vitamin C and antioxidants, which can support immune health and may help prevent colds, but it does not directly cause them.
There is no direct evidence suggesting that jamun causes acne. However, individual reactions to foods vary, and consuming excessive amounts of sugary fruits like jamun could potentially contribute to acne in some people prone to breakouts. As part of a balanced diet, moderate consumption of jamun is unlikely to cause acne for most individuals.
Jamun can cause gas or bloating in some individuals, particularly if consumed in large quantities or if they have a sensitive digestive system. Its high fiber content may stimulate bowel movements and gas production. Adjusting portion sizes and observing personal tolerance can help mitigate these effects.
Blueberry and jamun (Indian blackberry) are not the same fruit. They differ in appearance, taste, and nutritional content. Blueberries are smaller with a sweet flavor, while jamun is larger, purple-black, and has a unique tangy-sweet taste. Both are rich in antioxidants but come from different plant species.
Yes, consuming jamun can sometimes cause black stool due to its natural pigments and high iron content. This discoloration is typically harmless and temporary but consulting a doctor if concerned is advisable, especially if accompanied by other symptoms.
Jamun is generally considered beneficial for kidney health due to its diuretic properties, which may help promote urine production and support kidney function. However, individuals with kidney disease should consult a healthcare provider to determine if jamun is suitable for their specific condition and dietary needs.
Yes, jamun can be beneficial for acidity. It has a natural alkaline effect that can help neutralize acid in the stomach, providing relief from acidity and heartburn. However, individual responses to foods can vary, so it’s advisable to consume them in moderation and observe personal tolerance levels.
Yes, jamun is high in potassium. This mineral helps regulate blood pressure, supports heart health, and balances electrolytes in the body.
Yes, jamun is good for the stomach. It aids digestion, relieves constipation, and helps treat gastric disorders due to its high fiber content and natural astringent properties.
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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Mustard oil is versatile and used in many parts of the world. It is popularly known as Sarson ka Tel in India and is a key ingredient found in every kitchen. Mustard oil has a strong flavour and enhances the taste of several dishes. Not only that, but it also has numerous health benefits.
But with the fear of cholesterol and an upswing in heart diseases, many people have now become cautious of the kind and quality of oil that they consume on a daily basis. This has led to a widespread increase in the sale of healthy oils such as Olive oil, Sunflower oil, Rice Bran oil and Grapeseed oil.
It is also worth noting that mustard is good for diabetes, owing to its anti-inflammatory properties. So, it is considered one of the ideal oils that can be used in recipes for diabetes.
Mustard oil has about 60% monounsaturated fatty acids(MUFA)(42% erucic acid and 12% oleic acid); it has about 21% polyunsaturated fats(PUFA) (6% omega-3 alpha-linolenic acid(ALA) and 15% omega-6 linoleic acid(LA)) and it has about 12% saturated fats1.
This optimum ratio of omega-3 and omega-6 fatty acids and low content of saturated fats makes mustard oil more beneficial and preferred over several other oils available in the market.
Mustard oil is reddish-brown or amber in colour and is known for its strong smell and pungent, sharp flavour. The pungency of mustard oil is due to the presence of allyl isothiocyanate. This fatty vegetable oil is obtained by pressing mustard seeds.
For now, let’s understand Mustard Oil and its benefits in detail.
Mustard oil is a healthy edible oil it is low in Saturated fatty acids (SFA), high in MUFA and PUFA, especially alpha-linolenic acid and has a good LA: ALA ratio (6:5).
In Myocardial infarction (MI) patients using mustard oil, there was a reduction in arrhythmias, heart failure and angina2. Thus, mustard oil is considered a healthy choice for patients with cardiovascular disorders.
N6 (linolenic acid) and N3 (alpha-linolenic acid) are essential fatty acids that have been proven to be beneficial for the body. N6 PUFA lowers LDL cholesterol but can also decrease HDL3, whereas N3 PUFA may lower triglycerides, blood pressure, inflammation, improve vascular function and sudden death.
Since ancient times, mustard oil has been used to soothe colds, coughs and other respiratory illnesses and allergies.
Inhaling steam containing mustard oil has been shown to clear respiratory congestion4. Also, a concoction made by heating mustard oil, a few cloves of garlic and 1 teaspoon of ajwain, when massaged on our feet and chest, provides relief from cold and cough. Mustard oil may also show positive effects in patients suffering from sinusitis4.
Glucosinolate, available in mustard oil, which accounts for antibiotic, fungicidal and cancer prevention qualities, serves as a therapeutic for human health. It thus protects us from colorectal and gastrointestinal cancers5.
Allyl isothiocyanate serves as an antifungal agent, which protects food from fungal growth and reduces infection5.
Mustard oil is a major source of all fats required by our body to perform diverse biological functions as components of plasma, cell lipids and cell membranes. Mustard oil reduces cholesterol and improves the membrane structure of red blood cells (RBC)6.
Mustard oil is a natural stimulant that is known to stimulate our sweat glands, thereby improving blood circulation throughout the body. By increasing blood circulation in the entire body, it also relieves and rejuvenates stressed and overworked muscles. It also helps to lower body temperature and remove toxins from the body7.
A regular massage with mustard oil helps in relieving aching joints and muscles. Arthritis patients also experience relief and comfort after a massage with mustard oil, thanks to the presence of Omega-3 fatty acids that help to ease stiffness and pain caused due to arthritis8, 9.
The composition of mustard oil is based on our body’s requirements. This oil has <7% saturated fat, high amounts of monounsaturated fatty acids, ranging from 3.6-32.2%. It also contains a considerable amount of linoleic (18:2) and linolenic acids (18:3)6.
The optimum range of omega-3 and omega-6 fatty acids and vitamin E provides the required nutritional value and boosts our immune system6.
The amount of vitamin E in the alpha-tocopherol present in mustard oil has beneficial effects in controlling diabetic hazards5.
Trans fat is the major cause of insulin failure and high oxidation of fat. The absence of trans fat in mustard oil thus helps maintain insulin levels, which in turn regulates our blood sugar levels.
Mustard oil is extremely useful and can be consumed by people who are underweight. It makes you want to eat more by pumping your stomach and facilitates the secretion of gastric juices and bile, which is known to create the feeling of hunger10.
Research suggests that mustard oil may also help in slowing down the growth and spread of certain types of cancer cells in your body11.
Massage in infancy with mustard oil helps improve growth and post-massage sleep. Massage with mustard oil helps improve the weight, length and midarm and midleg circumferences as compared to infants without massage12.
Mustard oil helps strengthen your gums and makes it easier to remove the plaque. Plaque is generally formed due to bacteria that are surrounded by fatty membranes. Swishing mustard oil in our mouth can help loosen the fat-soluble bacteria and further prevent gum bleeding.
Mustard oil contains alpha fatty acids that keep our hair hydrated and lively and help it to grow faster10. Mustard oil is also a rich source of antioxidants, minerals like iron, calcium and magnesium and vitamins like A, D, E and K, all of which are important for hair growth.
The antifungal properties of mustard oil also prevent the development of fungus and dandruff on our scalp7.
Mustard oil is rich in vitamin B complex, vitamin A, vitamin E, calcium, protein and omega 3 fatty acids. This helps reduce fine lines and wrinkles13. It also helps to remove tan from the skin. Mustard oil also works wonders if you have chapped lips.
The anti-bacterial and anti-fungal properties of this oil prevent the development of acne and keep our skin clean and glowing4.
In my experience, I have found that mustard oil has been traditionally used as a rubefacient and irritant due to its topical irritant effects. When applied to the skin, mustard oil can cause a warming sensation and increased blood flow to the area, which may help alleviate pain.
Dr. Siddharth Gupta, B.A.M.S, M.D. (Ayu)
Read More: 7 Home Remedies for Glowing Skin.
The pungent and strong smell of mustard oil makes it a natural mosquito repellent. Rub a few drops of mustard oil on the skin and drive mosquitoes away.
Also Read: 21 Healthy Benefits Of Almonds: Facts And FAQs
Also Read: Is Palm Oil Bad for You?
Mustard and sunflower oil are the two most used oils in India. The consumerist-oriented market has spoiled people with choices, with avocado, groundnut, and olive oil running the race as well. With being the two most popular cooking oils, the debate on which ranks higher in benefits has been going on for a long time.
Mustard oil, derived from mustard seeds, is dark yellow and has a pungent odour. Mustard oil is widely used as cooking oil in major Indian households, as it has the benefit of not accumulating in the blood vessels. It contains healthy fats like omega-3 and 6, along with helping reduce cholesterol levels. Mustard oil for hair oiling has been used for centuries. Consumption of mustard oil is recommended to be done in moderate amounts, as it contains considerable amounts of erucic acids. Too much mustard oil can cause anaemia or diarrhoea.
On the other hand, refined sunflower oil is a chemically-treated oil that has been made to look clearer by removing impurities, contaminants and odour. Not many benefits of refined oil besides the fact that it is made to cater to the customers’ needs, like refined oil for heart patients. The harmful effects of refined oil are based on the fact that it is chemically treated. The process of refining involves nickel, in addition to sodium hydroxide and preservatives, which are harmful to the digestive system in the long run.
Also Read: Eat These 10 Foods To Fight Fatigue!
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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Palm oil is a widely used ingredient found in many everyday products, from food items to household goods. Despite its prevalence, there is often limited awareness about what palm oil is and how it is used.
Derived from the fruit of the oil palm tree, palm oil has become a common component in both edible and non-edible products due to its versatility, long shelf life, and cost-effectiveness. It is used in cooking oils, baked goods, snacks, margarine, cosmetics, soaps, and even cleaning products1.
This article explores the origins of palm oil, its various applications, and its nutritional profile. It also considers the ongoing discussions surrounding its impact on health and the environment. Comparisons with other types of oils will be included to help provide a balanced perspective.
Palm oil is an edible vegetable oil extracted from the fruit of the oil palm tree (Elaeis guineensis). Originally cultivated in the western and southwestern regions of Africa, the oil palm is now grown extensively across tropical regions, particularly in Southeast Asia. Due to its unique fat composition, palm oil has become a key ingredient in a wide variety of products worldwide1.
Palm oil production begins with the harvesting of oil palm fruits. The fruits are then steamed or boiled and mechanically pressed to extract the oil. It’s important to differentiate between palm oil and palm kernel oil, though both are derived from the Elaeis guineensis plant, palm oil comes from the fruit’s fleshy pulp, while palm kernel oil is obtained from the seed inside the fruit. Each oil has a distinct composition and is used in different culinary and industrial applications2.
Crude palm oil has a has a distinctive reddish-orange colour, primarily due to its natural carotene content, which is the same pigments that give carrots and tomatoes their vibrant hues. It also contains tocotrienols, a form of vitamin E. These naturally occurring compounds contribute to the oil’s oxidative stability and are part of its overall nutritional profile2.
Palm oil is available in various forms depending on the degree of processing. The two most common types found in consumer products are unrefined and refined palm oil3.
Palm oil has been the subject of considerable attention in discussions surrounding diet and health, largely due to its relatively high saturated fat content. Saturated fats, when consumed in excess, may influence cholesterol levels, which in turn can have implications for heart health. However, palm oil also contains a number of beneficial nutrients, including certain forms of vitamin E and essential fatty acids, which play important roles in supporting overall health.
It is important to consider the type and processing level of palm oil, as these factors can affect its nutritional properties and best use. Below is an overview of commonly available forms of palm oil, their characteristics, and typical applications:
Ever wondered the many ways palm oil is used in our daily life? Let’s take a look.
Palm oil is a common cooking ingredient thanks to its unique taste and adaptability. It’s particularly good for frying because it can withstand high heat.
Palm oil isn’t limited to the kitchen. It is a key ingredient in a variety of everyday non-food items.
Refined and fractionated palm oil is widely utilised in the food industry due to its distinct functional properties. It demonstrates excellent oxidative stability, which allows it to resist spoilage and maintain quality during storage and processing. Furthermore, palm oil contributes nutritional value by supplying essential nutrients that support bodily functions11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Palm oil is a versatile ingredient that plays a significant role in both food and non-food products. Its functional properties and stability have led to widespread use in households and industries around the world.
Unrefined palm oil is a natural source of carotenoids, which the body can convert into vitamin A. This makes it a potentially useful addition to diets where vitamin A deficiency is a concern. Additionally, palm oil contains tocotrienols, a form of vitamin E that has been studied for its antioxidant properties and potential roles in supporting heart and brain function1.
While research into these effects is ongoing, these nutrients are recognised for their contribution to overall health.
Approximately 50% of palm oil’s fat content consists of saturated fats, particularly palmitic acid2. Diets high in saturated fat have been associated with increased levels of low-density lipoprotein (LDL) cholesterol, often referred to as ‘bad’ cholesterol which may raise the risk of cardiovascular disease.
Palm oil, like all oils, is energy-dense and high in calories. Therefore, portion control and overall dietary balance are essential when including it in regular meals.
The nutritional composition per tablespoon of palm oil is as follows4:
While palm oil is often discussed in the context of its saturated fat content, emerging research suggests it may offer certain potential benefits when consumed in moderation as part of a balanced diet. These areas of interest primarily relate to heart and brain health, though further research is necessary to draw firm conclusions.
Some scientific studies have explored the impact of palm oil on heart health, with mixed but noteworthy findings.
Evidence and Research Studies
Considerations
It’s important to emphasise that such findings are associated with moderate consumption within the context of an overall healthy diet. Palm oil is calorie-dense and high in fat, and excessive intake, like that of any fat, may contribute to weight gain and related health issues. Individual dietary needs, existing medical conditions, and overall lifestyle should be considered when evaluating its suitability7.
Research has indicated potential brain health benefits associated with the vitamin E tocotrienols found in palm oil.
Evidence and Research Studies
Studies8 have suggested that tocotrienols in palm oil can help protect the brain against neurodegenerative diseases. These compounds have been linked to a possible slowing of dementia progression and a reduction in the risk of stroke or the development of brain lesions.
Tocotrienols function as antioxidants, which may protect the brain’s delicate polyunsaturated fats from oxidative damage. This protective effect could contribute to slowing the advancement of dementia, lowering stroke risk, and preventing the growth of brain lesions. It is important to note, however, that larger-scale human trials are required to substantiate these preliminary findings.
While palm oil may offer certain health benefits, it has also attracted considerable debate regarding its potential negative effects on both human health and the environment. Understanding these issues is crucial to forming a balanced perspective on palm oil production and consumption.
Much of the health-related discussion around palm oil focuses on its saturated fat content and the possible implications for cardiovascular health.
There is ongoing scientific debate about the relationship between saturated fat intake, blood cholesterol levels, and heart disease risk. Some studies suggest that palm oil does not adversely affect heart health and may even provide certain benefits when consumed in moderation. Conversely, other research indicates that its relatively high saturated fat content could increase levels of low-density lipoprotein (LDL), often referred to as ‘bad’ cholesterol, which is linked to a higher risk of cardiovascular disease2.
The predominant saturated fat in palm oil, palmitic acid, is considered to have a milder effect on blood cholesterol compared to some other saturated fats. Nonetheless, concerns persist that excessive consumption of palm oil could contribute to elevated cholesterol levels and associated health risks2.
The environmental impact of palm oil production is a significant aspect of the wider discussion.
Large-scale palm oil cultivation, particularly in regions such as Southeast Asia, has been associated with substantial deforestation and the destruction of natural habitats. This expansion threatens the survival of endangered species, including the Bornean orangutan and the Sumatran tiger, among others9.
Beyond environmental damage, the industry has faced criticism for labour exploitation and violations of indigenous peoples’ rights, especially in areas where regulatory oversight is limited.
Cheese replacements or imitation products are often preferred for their cost-effectiveness and nutritional profile. When selecting such alternatives, palm oil has demonstrated potential benefits, including a favourable effect on blood cholesterol levels when used instead of milk fat. This is largely attributed to its content of monounsaturated and polyunsaturated fatty acids. Additionally, the natural tocopherol present in palm oil contributes to the nutritional value of cheese analogues. Thus, incorporating palm oil as a source of dietary fat may be a suitable option11.
Dr. Rajeev Singh, BAMS
Understanding how palm oil compares to other popular oils can provide valuable insight into its role in a balanced diet.
Olive oil is widely recognised for its cardiovascular benefits, primarily because of its high content of monounsaturated fats. Some studies have suggested that palm oil and olive oil may have similar effects on cholesterol levels, despite palm oil’s higher saturated fat content10.
Canola oil contains less saturated fat and more monounsaturated fat than palm oil. It also has a notable proportion of omega-3 fatty acids, which contribute to its reputation as a heart-friendly oil. However, most commercially available canola oil is derived from genetically modified crops, whereas palm oil typically is not10.
Avocado oil is rich in monounsaturated fats and antioxidants, making it one of the healthiest cooking oils available. Similar to palm oil, avocado oil is stable at high temperatures, making both oils suitable for frying and other heat-intensive cooking methods10.
Sunflower oil is known for its high polyunsaturated fat content, especially linoleic acid, which is valued for its potential to lower cholesterol. While its nutritional profile differs from that of palm oil, sunflower oil remains a popular choice for those seeking to manage cholesterol levels10.
Coconut oil, like palm oil, contains a high proportion of saturated fats, particularly lauric acid. Its saturated fat content is generally higher than that of palm oil. Despite this, coconut oil is frequently recommended for its various health effects, although evidence remains mixed and further research is ongoing10.
Also Read: Punarnava: Uses, Benefits, Side Effects & More
Assessing palm oil as either beneficial or harmful is a complex issue that depends largely on consumption patterns, including quantity, frequency, and the context of an individual’s overall diet. While palm oil’s high saturated fat content suggests moderation is necessary, it also provides valuable nutrients such as vitamins A and E, which offers practical benefits in cooking due to its heat stability.
However, the environmental challenges associated with palm oil production are significant and must be taken into account. Therefore, if palm oil is to be included in the diet, it should be consumed judiciously, within a balanced and varied nutritional framework. Choosing palm oil that is sustainably sourced can further help reduce its environmental impact, supporting both personal health and ecological responsibility.
The main concern associated with palm oil is its high saturated fat content, which may increase bad cholesterol and heart disease risk. But eating in moderation as part of a balanced diet should not pose major health risks.
Palm oil and olive oil each offer distinct nutritional properties. Olive oil is a source of monounsaturated fats, while palm oil contains natural antioxidants, including vitamin A (as beta-carotene) and vitamin E (tocotrienols and tocopherols). The choice between the two may depend on individual dietary preferences, culinary use, and nutritional considerations.
As with any food, moderation is key. Palm oil contains saturated fats, and the World Health Organization recommends that saturated fat intake should not exceed 10% of total daily calories. When used in small amounts, palm oil can be part of a balanced and varied diet, depending on individual nutritional needs.
There is no conclusive evidence directly linking palm oil consumption to cancer. However, concerns arise from its potential role in a diet high in saturated fats, which may contribute to certain health risks and research on this topic is ongoing.
While palm oil consumption has been associated with elevated levels of LDL cholesterol due to its saturated fat content, the direct link to heart disease remains inconclusive. Moderation in consumption and maintaining a balanced diet are recommended for heart health.
When stored properly in a cool, dark place and sealed tightly, palm oil can have a shelf life of up to a year or more. However, factors such as exposure to heat, light, and air can affect its quality and lead to a shorter storage lifespan.
While rare, some individuals may be allergic to palm oil, experiencing allergic reactions such as skin rashes or gastrointestinal discomfort. However, palm oil allergies are not widespread, and most people can consume it without adverse effects.
Introducing palm oil to babies’ diets is generally not recommended due to its high saturated fat content. Babies need a balanced diet that primarily consists of breast milk or formula, followed by the gradual introduction of age-appropriate solid foods.
Palm oil and palmolein oil are not the same, although both are derived from the palm fruit. Palm oil is in a semi-solid form, while palmolein in the liquid fraction is obtained through a refining process. They have different applications in cooking and food processing.
There is no conclusive evidence that red palm oil directly darkens the skin. While some anecdotal claims suggest potential skin benefits, the impact on skin tone is not well-established, and individual reactions may vary. It’s advisable to consult with a dermatologist for personalised skincare 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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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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