Waking up early is usually associated with snoozing your alarms and dreading going to work. This, however, is not the norm anymore! Early mornings are now seen as a respite for many. It is a time of undisturbed peace, serene skies and plenty of time to get recharged for your day. With the new social media trend of following a ‘billionaire’s routine’ which includes waking up at 5:00 am and following certain habits, we also bring you 7 reasons why you should wake up early in the morning!
While it may feel like a chore, waking up early soon becomes a habit and a good one that too to inculcate in one’s hectic routine. Not only can you benefit physically but also mentally.
When you wake up earlier than your scheduled time, not only can you savour your morning coffee but do a plethora of activities. Do not have time for your hobby? Simple, wake up early. Want to incorporate yoga into your routine? You know it, wake up early! Scientists have also proven the existence of sleep inertia. A two-four hour period after waking up where the brain is unable to function at its full capacity and a sleep-induced fog is experienced. Once you start changing your habit, your productivity and energy levels will increase massively.
Those who wake up early also tend to fall asleep at a prescribed time. Your body feels more tired and instead of staying up till 3:00 am binging a series, you will find yourself more inclined to take a rest. Going to bed early can enhance your energy and mood levels. This allows you to complete all four-six cycles of sleep so you can feel rejuvenated the next day2.
It is a scientifically proven fact that beauty sleep is needed to make your skin look fresh and younger. Sleep deprivation or inappropriate sleep cycles can cause fine lines, wrinkles, dark circles and acne. Your skin cells are regenerated while you sleep, fixing the UV damage and increasing the collagen and blood flow. Waking up early also gives you plenty of time to relish your skincare routine.
When you wake up early, you are automatically inclined towards treating yourself with a delicious breakfast that is healthy and makes you feel energized. Breakfast is the most important meal of the day. It gives you a boost of vitality and you can use the opportunity to be mindful of your consumption throughout the day3.
You have extra time to get ready and look your best for the day while enjoying the empty roads and no traffic jams. Waking up early leads to leaving the house earlier for your work, school or college. Less traffic leads to feeling enthusiastic and optimistic about the day while facing less pollution. What’s more, is that you are guaranteed to never be late for a meeting again!
If you are having trouble keeping track of things or nothing seems to be going according to plan you need some time to yourself. Waking up early can assist you in evaluating your plans with a clear and calm mind. Plan the day ahead of time, make a to-do list, journal or use a planner. All these are great ways to feel put together.
Research has proven that those who wake up early have shown better mental health symptoms. They are optimistic, satisfied and feel positive about situations. It also lowers the chance of mental illnesses which is usually found in those who go to sleep late and wake up late. This is also an excellent way of reducing stress because you have already started the day earlier.
As the brain is known to be more alert early in the morning, focusing on important tasks earlier in the day would go a long way to make better decisions and it is also known to improve memory and concentration.
Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology
Various studies1 suggests that rising early in the morning as described in ancient Indian tradition influences the process of attention and can improve the ability to recall.
Dr. M.G. Kartheeka,MBBS, MD(Pediatrics)
Lastly, we must aim to be kind to ourselves and sleep in late some days. Routine and reset days are as necessary as cheat days to maintain balance. Waking up early soon becomes a habit that leads us to be better versions of ourselves.
1. Kumaran VS, Raghavendra BR, Manjunath NK. Influence of early rising on performance in tasks requiring attention and memory. Indian J Physiol Pharmacol. 2012 Oct-Dec;56(4):337-44. PMID: 23781653.Kumaran VS, Raghavendra BR, Manjunath NK. Influence of early rising on performance in tasks requiring attention and memory. Indian J Physiol Pharmacol. 2012 Oct-Dec;56(4):337-44. PMID: 23781653. Available from: https://pubmed.ncbi.nlm.nih.gov/23781653/
2. Kecklund G, Akerstedt T, Lowden A. Morning work: effects of early rising on sleep and alertness. Sleep. 1997 Mar;20(3):215-23. doi: 10.1093/sleep/20.3.215. PMID: 9178917. Available from: https://pubmed.ncbi.nlm.nih.gov/9178917/
3. Bougard C, Bessot N, Moussay S, Sesboue B, Gauthier A. Effects of waking time and breakfast intake prior to evaluation of physical performance in the early morning. Chronobiol Int. 2009 Feb;26(2):307-23. doi: 10.1080/07420520902774532. PMID: 19212843. Available from: https://pubmed.ncbi.nlm.nih.gov/19212843/
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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13Dates are a popular type of fruit that have been around for a long time. The origin of dates can be traced back to almost 5320 BC. The fruit is a staple item for people in the Middle East and North Africa and is mainly cultivated in these regions1.
Dates are believed to be highly beneficial for the body due to their rich composition of macronutrients and many other healthy elements. To reap their health benefits, they should be included in your diet and there are many simple ways to do this.
In this article, we will be discussing about the nutrient profile and the potential health benefits of dates. We will also be discussing some date recipes which can help you incorporate dates into your routine diet.
Dates are basically tropical fruits that are grown on date palm trees. Scientifically known as Phoenix Dactylifera, they are proposed to be one of the healthiest fruits in the world. Dates are categorized as dry fruits and have been an important part of West Asian heritage.
The nutrition data of dates is power-packed. The fruits are packed with a lot of essential vitamins and other nutrients that can be extremely helpful to your overall health. When it comes to nutrition, their high fibre and carbohydrate content undoubtedly make them one of the healthiest dry fruits1.
Nutritional Value per 100g of dates:
These values may differ from variant to variant.
Dried or fresh dates are both very good sources of vitamins including B1, B2, B3, and B5. These are all essential vitamins that are required to maintain the optimum health of your body.
Thus, the high nutrient content of the fruit contributes to its highly beneficial properties.
In this section, we will be discussing the various benefits that dates may have for your health.
Dates are popular for providing energy to the body all through the day. This is because of their high calorie and natural sugar content. 100g of dates provide about 314 kilocalories of energy, making them a great source of energy boost1. The dry fruit version of dates is even richer in calories than the fresh fruit.
While much of this energy is in the form of sugars (like fructose and glucose), it has ample amounts of fibre and a low glycaemic index. This means that 2-3 dates at a time can be a safe source of low-fat energy even for diabetics.
The fibre content in dates fruit is extremely high, this can be highly beneficial to people who are suffering from health issues caused due to irregular bowel movements. Dates can help in regularising bowel movements when consumed daily. They can aid your digestive health and help you lead a healthy life. Therefore, it can be conclusively said that the date’s benefits on your overall diet are unparalleled2.
Inflammation is a reactive mechanism of the human body that helps fight against several diseases, trauma, and infections. The regulation of inflammatory agents plays a crucial role in maintaining the overall health of the patient. Dates are rich in compounds known as antioxidants that help fight inflammation in the body3.
When compared to other dried fruits in the same category, dates top the chart with the highest concentration of antioxidants. Dates are rich in antioxidants including:
These antioxidants are effective in reducing inflammation within the body and therefore help avoid the risk of several diseases.
Inflammatory cytokines such as Interleukin can be extremely dangerous to your brain. The increased presence of IL-6 (Interleukin 6) is attributed to the development of neurodegenerative diseases such as Alzheimer’s disease.
The regular use of dates has been found to be beneficial in reducing the IL-6 levels and thereby helping in reducing the risk of developing brain degenerative conditions such as Alzheimer’s. An in-vivo study4 on mice has also shown that the inclusion of date palm in the feed leads to the reduction of amyloid beta-protein activity which can reduce the production of plaques that can harm the brain. Plaques are highly dangerous and can lead to cell death causing severe conditions such as Alzheimer’s. The study4 also showed that consuming dates reduces issues related to anxiety disorder and also helps in boosting memory and learning.
The effects regular consumption of dates can have on your neural health are many. Dates are rich in nutrients such as potassium which is very beneficial for your neurological health. So, besides preventing degenerative diseases such as Alzheimer’s, dates can also help in the overall improvement of your brain and nervous system.
Eating dates benefits women as it is believed to increase the likelihood of natural labour, reducing the complications associated with caesarean deliveries. Some studies5 suggest that incorporating dates into a pregnant woman’s diet can help lower the pressure during childbirth owing to specific compounds present in dates that mimic oxytocin, facilitating healthy contractions. Additionally, the high tannin content in dates aids in the labour process, making it smoother and more comfortable for women. These date benefits in pregnancy make them a valuable addition to a pregnancy diet.
Dates have a compound called beta D-glucan which is advantageous in promoting anti-tumour activity within the body. The high concentration of antioxidants in dates also helps in reducing the activities of free radicals (elements that can cause cancer) and thereby reduce the risk of cancer occurrence3. Thus, daily consumption of dates may have a positive effect for avoiding cancer risks.
Bacterial infections are usually discomforting and can sometimes become dangerous also. Antibiotics are the mainstay for treating bacterial infections.. However, natural remedies like dates may also help alongside. A study12 conducted using extracts from the pits and leaves of date revealed that it had active resistance against certain harmful bacteria. It was found that dates can be beneficial against deadly microbes such as E. coli and pneumonia. But do remember to speak to your healthcare advisor before doing any treatment on your own.
Diabetes Mellitus is one of the most common diseases around the world. Diabetes is treated using a combination of several oral medicines and insulin supplementation.
It is proposed that dates have the ability to increase the production of insulin and also have several properties that can help reduce the rate of absorption of glucose from the intestine. This can help in reducing the risk that is posed by diabetes. The reduction of glucose absorption helps lower blood glucose levels that are beneficial for people suffering from diabetes6. The exact mechanism of how dates help in reducing the effects of diabetes is still being researched upon. Thus one should consume them within limits as prescribed.
Dates have various properties that can help your kidneys stay healthy in difficult circumstances. It is found that some varieties of date fruit can actively reduce the lesions caused by nephrological disorders. Date extracts can also help reduce excess plasma and creatinine in the kidney that improves the overall health of kidneys2.
There are various vitamins and minerals present in the fruit which can help in improving the sperm count and also in increasing sexual libido in males. The microelements that are constituents of date palm such as estrone and sterols, may play a role in improving male fertility3. Date pollen extracts are also studied widely for their positive effects on male sperm motility and count.
Dates are highly rich in micronutrients such as selenium, manganese, magnesium and copper7. These micronutrients help in the development of your bone health. Dates can be an important supplement to your diet if you are suffering from bone problems. The micronutrients in dates may also help in dealing with bone conditions such as osteoporosis. So, including dates as a part of your diet can be beneficial for your bones.
Dates are a very good alternative to harmful chemicals found in skincare products. The high concentration of vitamin C and vitamin D in dates ensures that your skin receives all the nourishment required for healthy glowing skin. Vitamin C & D works for the improvement of your skin’s elasticity which is very hard to maintain as you age.
The nutrients present in dates, are helpful in improving your skin health and making you look younger for a longer period of time8. Dates are also useful in maintaining a healthy balance of melanin in your skin by reducing the chances of it being deposited in various locations.
Dates are believed to be beneficial for hair loss possibly due to their high iron content. The increased iron content in dates helps in maintaining the blood flow to the scalp and providing the required nourishment9. The increased flow of oxygen to your scalp can facilitate the growth of new hair and possibly also reduce the rate of hair fall.
Excessive alcohol use can have a major effect on your productivity. There are various products that are used to counter alcohol-induced hangovers. Although not conclusively proved, it’s traditionally believed that soaked dates may help reduce the effects of inebriation and hangovers. It is seen in many tribal communities that date palm extracts are added to beer to reduce the intoxicating effect it has.
Dates are rich in vitamin A and their regular consumption may help protect your eyes from conditions like night blindness in the long run. Date palms are one of the oldest natural medicines that is used in traditional medicine forms to heal problems arising out of vitamin A deficiency, managing eye issues being one of them.
Substituting white sugar with dates that are turned into a paste can make your meal sweet and healthy as well as help your mange your weight at the same time. The high content of fructose in dates provides a caramel-like sweetness in the fruit. So, you can replace a lot of processed sugar in your diet by some natural date paste. Plus, dates have ample amounts of fibre and a low glycaemic index which are beneficial for weight management10. But remember to consume in moderation else they can have an opposite effect.
In some studies11, consuming dates regularly is compared with taking iron supplements for managing anaemia. The results showed that dates can be used to deal with anaemia by increasing the iron content in haemoglobin. This may help solve a problem with taking iron supplements regularly for anaemia as these supplements tend to cause gastric disturbances. While this is not one of the generalized health benefits of dates, it does go to show that this superfood can be surprisingly useful.
Did you know that date palms are incredibly resilient trees? They possess an amazing ability to survive and thrive in harsh environments. Despite challenging conditions like extreme heat, aridity, and limited water availability, date palms have adapted to these circumstances and can still produce their delicious and nutritious fruits. It’s truly fascinating how nature equips these trees to flourish even in the most adverse of circumstances13!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
In the below section, we will show you the magic dates can bring to your diet when used correctly.
Making a smoothie for breakfast is one of the easiest things to do. It adds enough nutrition to the body to get through the morning.
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An oatmeal breakfast can keep you up and running for a considerable amount of time. Introduce a little date to it and you have a superfood on your plate.
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Caramel candies are always a delight. Mix it with the nutrition and the excellent taste of Tahini dates and you have a healthy candy to munch on.
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Method of Preparation
Oranges are an excellent source of a bunch of natural vitamins. Combine it with dates and you have a highly nutritious drink that is extremely tasty.
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This vegan bread is a healthy date snack and a flavourful breakfast choice. Thanks to the dates, this bread has a hint of sweetness and can serve to be the perfect appetizer with dates for people who do not enjoy consuming sweetened food.
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Preparation:
Experiment using the above recipes to create an appetite for dates and improve your overall health.
Fascinating fact: Dates have been a dietary staple for over 5,000 years in the Middle East and North Africa, providing essential nutrition and sustenance to communities in arid regions. These ancient fruits have played a vital role in ensuring food security and nourishment in challenging environments14.
Dr Rajeev Singh, BAMS
Also Read: Amazing Health Benefits of the Avocado
Dates can be highly beneficial for overall health. They are packed with nutrients that are essential for proper functioning of the body. Dates can easily be incorporated in your diet to soak in their health benefits. They can be consumed as is or blended with baked goods to provide a sufficient amount of energy to keep to you going throughout the day. But remember, dates have a high natural sugar content, so they should not be consumed in large quantities. It’s important for individuals with diabetes or those concerned about blood sugar levels to consult with a healthcare professional before incorporating dates in routine diet.
Also Read: Sunflower Seeds: Nutrition, Benefits, Side Effects & More!
Dates are natural fruits that are high in fructose and sugar, which can make you fat. Yet, when consumed in moderation dates can actually help you in losing weight due to their high nutrition and fibre content, which can reduce your craving for fatty foods. But if you overeat dates, it can definitely make you put on a little more weight.
Glycaemic foods cause an increase in blood sugar, and using dates that are low on the glycaemic count instead can help in reducing the intake of glycaemic foods and maintain a healthy blood sugar level. But when consumed in large quantities, they may increase blood sugar levels. It’s best to discuss with your doctor before including them in your diet.
Dry dates are very hard to touch and need to be soaked in water for up to 5 hours to turn soft. You can then remove the seed easily and consume the pulp. Do not throw away the water yet as it gets infused with various nutrients and drinking it will ease digestion and constipation.
Dates are high in calories, and one must consume it in moderation. Eating too much of dates can cause stomach pain, bloating, diarrhoea and skin rash.
Dates at room temperature can last up to 3 months. When you keep them in the fridge, they retain quality and stay good for 6 and 12 months. If your dates are of the softer varieties, their shelf life will be shorter than those of the drier ones. For even longer storage, it is advised to always freeze the fruits to keep them good for longer.
Dates are typically not known to cause acidity for most individuals. However, in some cases, people with a sensitive stomach or acid reflux issues may experience discomfort if they consume dates in excess. It’s important to consult with a healthcare professional, who can provide personalized advice on dietary choices for those with specific digestive concerns.
Yes, dates can be beneficial for relieving constipation. They are high in dietary fibre, which can help soften stools and promote regular bowel movements when consumed as part of a balanced diet.
There is no scientific evidence to support the claim that eating dates can induce periods. Menstruation is a complex biological process influenced by hormones, and diet alone is unlikely to trigger or alter the menstrual cycle. If you have concerns about your menstrual cycle, it’s best to consult a healthcare professional for guidance.
Yes, dates can go bad if not stored properly. They have a limited shelf life, and factors like moisture and temperature can affect their quality. It’s essential to store them in a cool, dry place to extend their freshness.
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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38Piles also known as hemorrhoids are a medical condition that causes swelling of veins around the anal region. This swelling occurs in the lowermost part of the anus and can cause a considerable amount of pain and discomfort2.
Piles can either be internal, which cannot always be seen or felt by you, or external when enlarged they may protrude around the anal opening and can also be felt as small water-balloon-like swellings1. Piles is actually a common disease, while it is not entirely clear what causes it, constipation, prolonged diarrhoea, heavy lifting, low fibre diet, and pregnancy may trigger it. Your doctor may advise medications and some pain relievers, stool softeners and laxatives, topical creams, and ointments that can provide relief from the symptoms. But in some cases, surgery is required. Pills can cause immense pain and discomfort. Its symptoms include:
As soon as you notice any of the above-mentioned symptoms, you must consult a doctor right away instead of self-diagnosing. If piles persist for more than a week and do not get better with medications, you must seek medical advice.
Exercise is one of the recommended lifestyle changes to manage haemorrhoids and may be suggested by the doctor, depending on your condition3. Regular physical stimulation helps keep the bowels functioning properly, reduces issues with constipation and improves circulation. Read below to find out the right exercise for piles to help you cope with the pain and discomfort.
Did you know?
This kegel exercise is easy to do, it helps strengthen your pelvic floor muscles and can make passing stool much easier by relaxing your anal sphincter4. It also prevents uncomfortable straining. Start by lying on your back or sitting and contracting your anal muscles as if you are trying to stop yourself from passing gas. Hold this contraction for 5 seconds and release it for 10 seconds. Repeat this process 5 times and use only half your strength. Squeeze and relax the muscles as fast as you can for as long as possible. You may do this exercise 2 to 4 times throughout the day.
Practising deep breathing is one of the best exercises for piles. This exercise helps alleviate the pelvic floor muscle tension and promotes relaxation. Sit in an upright position and place your hands above your waist on either side of your lower rib cage. As you inhale, breathe deeply through your abdomen, allowing your belly to expand fully, and then slowly exhale by bringing your navel towards your spine. Continue this exercise for up to 5 minutes.
This is a very simple exercise that promotes better circulation around your anus and relieves constipation. It allows your lower back and hips to relax. Sit on your knees and lay down on the mat, place your hands on your lower abdomen to increase pressure on this area. Start the exercise by stretching your hands forward, in front of your head, and extend your arms as far as possible or relax them alongside your body. Rest in this position for up to 5 minutes and do this exercise regularly for good results.
This exercise boosts circulation around the anus area. It is great for alleviating discomfort and irritation. You must begin by sitting on your right side next to a wall, place your legs up on the wall, and lie down on your back. You may rest your arms in any comfortable position or gently massage your abdomen. Hold this position for up to 15 minutes5.
Applying pressure to your abdomen can help ease digestion. It also helps relax the muscles in your abdomen, buttocks and anus. This exercise or asana must be performed by lying on your back, bending one or both knees and drawing them in towards your chest. Now place your hands around your shins, clasping your hands or holding opposite elbows, and stay in this position for up to 1 minute.
This is another beneficial exercise that can strengthen and improve the flexibility in your inner thighs, groin, and knees. It will stimulate your abdominal organs and soothe any kind of digestive discomfort. Sit comfortably and place the soles of your feet together and your knees out wide, now interlace your fingers around your toes as you straighten up your spine. Stay in this particular position for up to 1 minute.
These are some of the exercises you can do in the comfort of your home. These exercises, when done regularly, can also help you in dealing with problems like constipation, which is often associated with piles. You may consider brisk walking and running which encourage healthy bowel movements, also, paddling (while lying on the bed) will improve your anal sphincter control as the lower part of your body is being built and strengthened.
While Yoga poses help improve the tone of the Sphincters, it is not primarily a treatment for piles. Piles should be treated by a proctologist first.
Dr. M.G. Kartheeka, MBBS, MD
Also Read: 8 Gentle Exercises That Can Help Ease Period Discomfort
Any strenuous or high-impact exercises may aggravate your symptoms of piles. These are the activities/exercises you must avoid:
Also Read: 8 Health Benefits Of Vajrasana!
Piles may seem like a common disease that many people ignore in the initial days, but this condition can cause a huge hindrance in your normal life. It leads to unnecessary stress and the condition may worsen quickly if ignored. It is not something you should feel shy about and consulting a doctor can provide you with relief from the symptoms of piles. It is true that exercise is helpful for piles, but you must also watch your diet if you want to see improvement in your condition. Try including more foods in your diet with high fibre content, drink plenty of fluids, and cut down on alcohol, caffeine, oily and fried foods. When you make these conscious changes in your lifestyle, you will be able to get back to normal life with confidence.
Also Read: Safe Stretching Exercises You Can Try If Suffering From Phimosis
In general, mild conditions of piles may go away within a few days on their own with the intake of a healthy diet, fluids, and over-the-counter drugs. Severe cases of piles may not go away on their own and require medication or surgery, as recommended by the doctor.
Dairy products like full cream milk, cheese, and heavy cream products should be avoided in excess if you are suffering from piles. Yoghurt, on the other hand, is loaded with probiotics that feed the gut bacteria and thus can be consumed.
Yes, kegel exercises may strengthen your pelvic floor muscles, which helps provide good support for internal haemorrhoids and prevent existing ones from protruding.
There is a chance of recurrence of piles after surgery if the underlying cause is not addressed. Talk to your doctor and sincerely follow the suggested lifestyle modifications in order to minimise the risk of recurrence after your pile’s surgery.
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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4Did you know that a healthy sex life can benefit you in many ways? Besides being a way to make love with your partner, it can positively affect your overall health. Not only does it offer reproductive benefits, but healthy sex could improve your physical, mental, emotional, and social life too1.
In this article will provide you an insight about the health benefits of a good sex life and answers questions around how to improve your sex life. We’ll also look into a common query about frequency of sex and if making out everyday has special benefits.
A healthy sex life means understanding your partner well in bed and seeing what he/she wants the most. This will improve your sexual intimacy by making your sex life more interesting, and intimacy should always be consensual. Here are some health benefits of healthy sexual intercourse:
Intense sex makes your body release happy hormones called oxytocin and endorphins that boost intimacy and the urge to do it repeatedly1. These neurohormones aid in better sleep quality and a good sleep can help keeps you energetic through the day and boost your immune system.
Sex reduces stress by increasing endorphin hormones that are responsible for boosting mood. It is a form of exercise that can help lower stress and keep you calm2. Yet, remember there are other methods (e.g., exercise, meditation, therapy) too that are effective for relieving stress and often more practical.
Excessive stress can contribute to elevated blood pressure. Sex helps by countering stress thereby avoiding the risks of developing a high blood pressure2. Masturbation can also temporarily reduce stress and lower hypertension risk, although there’s no direct evidence that it works in long-term. Further studies are needed to corroborate these findings.
Sexual activity may help reduce stress hormones in both men and women and thereby help in reducing stress. Since stress is directly affects ageing, regular sex can have indirect benefits for skin appearance3. This coupled with the happiness of a healthy relationship and positive thinking can give your skin a radiant glow.
Having sex during your period can actually ease the pain. Orgasms during sex can relieve menstrual cramps by releasing endorphins and causing uterine muscle relaxation, but this varies between individuals. It could be an uncomfortable feeling to do so, but it does help, and there are fewer risks of getting pregnant4.
The more sex you have, the more it naturally increases your sexual pleasures and desires. More sex aids in a longer, healthier, and stress-free life. But remember, a healthy relationship and good understanding are important factors in love-making, so pay attention to your partners needs and ques for a good sex life1,2.
Regular sex may help lower the risks of heart diseases such as stroke and high blood pressure. Moderately frequent sex can be a form of cardio activity and may strengthen the heart and make it function better1,2. However, sex may have only temporary effect and is not equivalent to sustained aerobic exercise, which is more effective for long-term heart health. More large-scale studies can help confirm this benefit.
Regular sex can help you lose weight!. Yes, daily sex is a natural way to burn calories. You can burn an estimated 3.6 kcal/min of sexual activity performed at moderate intensity5.
A healthy lifestyle, which includes regular sexual activity, contributes to improved well-being and possibly a longer life span. But sex is not the primary determinant of longevity and factors like diet, exercise, and genetics play a larger role6.
In general, men have more testosterone and less oestrogen, the opposite is true for women. Regular sex boosts the production of both these hormones in males and females7. This results in better sex drive, and possibly a stronger musculoskeletal system, and better heart health
One of the benefits of regular sex, similar to that of regular exercise, is that it helps stave off depression. Sex releases hormones like dopamine, serotonin, endorphins, as well as oxytocin which are the feel-good hormones that help to increase your happiness quotient and lower your risk of going into a depressive state. A note, however, is that a sudden lack of stimulation or reduction in sexual activity may lead to temporary mood changes or frustration for some. It’s important to deal with these positively1,2.
According to some studies8, regular sex is shown to help in nerve regeneration and memory function. It can stimulate the hippocampus, which is a part of your brain involved in memorization and learning, and negate the effects of chronic stress. Further studies are needed to prove this association.
NOTE: Getting an orgasm or masturbating can also aid in the above-mentioned benefits!
So, taking about the ideal frequency of sexual intercourse, the more it is, the better it is for your health and overall well-being! However, it’s important to understand that for a good sex life, more than the frequency, it’s the quality that matters. Frequency can be daily, once a week or even once a month, whatever both the partners are comfortable with.
Also Read: Natural Home Remedies for Breast Pain
A good sex life is determined by prioritizing your partner’s needs over yours. That’s the very first step to a successful relationship. Once you’ve got this, you can follow certain sex-boosting hacks to get the best out of you and your partner.
Bonus tip: Talk to your partner about your feelings: This is one way to get you both in the mood. Feel free to talk about your sexual desires to your partner and know his/her side of it too.
Also Read: Home Remedies For Vaginal Yeast Infection
Regular sex can have several health benefits, including relieving stress, burning calories, lowering risks of hypertension and heart disease, and boosting libido (sex drive). Despite the potential benefits, it is important to understand that the frequency of sex is not a measure of the love or happiness you share in your relationship. The ideal frequency is the one that is comfortable for both partners. It is important to discuss your and your partner’s sexual needs and desires to have a fulfilling sex life and reap its health benefits.
Also Read: 8 Gentle Exercises That Can Help Ease Period Discomfort
Here are some foods that may help improve your sex drive.
-Strawberries
-Walnuts
-Avocado
-Almonds
-Watermelons
-Garlic
However, more research is needed to confirm these claims.
NOTE: If you regularly consume alcohol, try to give it a break for some time. This will help you concentrate on making your partner feel the best in bed.
Yes, women have a better control over their sexual feelings. They might also live without the desire for sex for longer periods than men. Though they love sex, they need to stay safe before getting into sexual activity, which helps them decide if they need it or not. So, instill trust in your partner and be sensitive to the feelings that will make her give her best to you.
A semen analysis test is done to see if the man’s sperm count is in the healthy range. It is recommended that you do this before marriage to stay on the safer side. While male infertility is a factor in many cases, female infertility is also common. About one-third of infertility cases are attributed to male factors, one-third to female factors, and one-third to both or unexplained causes.
Tests for sexually transmitted infections should also be done.
Many people debate about the safety and merits of period sex. Unless you are extremely uncomfortable with the idea of having sex during your period, it is completely safe to do so. Additionally, when you have sex during your period you can enjoy the following benefits:
-Shorter period: muscle contractions at the time of period tend to push out uterine content faster making your period short.
-Increased libido: Many women have reported increased sex drive during their period which means they will experience greater pleasure
–Relief from period pain: At the time of orgasm, the uterine muscles contract and then release, which lowers the pain associated with cramps
In most cases, it is safe to have sex during your pregnancy. The baby is protected by the amniotic fluid and the uterus’s muscular walls. So, there is no risk of harming the baby during penetrative sex. However, you should avoid sex if your doctor has specifically asked you to due to past history of miscarriages, your placenta is too low in the uterus, you are expecting twins or triplets or you are in the final weeks of your pregnancy.
You should ideally wait for about 4-6 weeks before you can resume your sexual activity after you have given birth. If you feel uncomfortable even after 6 weeks, ensure to wait a little longer. Talk to your doctor about this.
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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30People who have experienced mouth ulcers know the discomfort and pain that this condition can cause. Eating becomes next to impossible, and whatever little you try to ingest goes down very painfully. Stress has a big role to play in these ulcers appearing inside the mouth, along with malnutrition. The exact causes of mouth ulcers vary from person to person. Some of the common causes of mouth ulcers include:
Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.
Did You Know?
There are several drugs and medications available in the market that can provide temporary relief from the condition. It is important to consult a doctor for the correct diagnosis and treatment of oral ulcers. Simple home remedies may help in addition to the prescribed treatment. Here is a list of home remedies that are popular for mouth ulcers.
Honey has many beneficial properties. However, you may be unaware of the fact that it can also be effective for mouth ulcers. Apply honey to the ulcers and let it remain. Since the ulcers are inside the mouth, you can accidentally ingest the applied honey along with your saliva. However, it is essential that you keep applying honey to the ulcer spots after every few hours1.
Honey has antimicrobial properties and can aid in repairing any open wound quickly. Aside from reducing the ulcer, the honey also protects the area from infections.
Take equal amounts of baking soda and water. Mix them to create a thick paste. Apply this paste to the mouth ulcer and let it dry out. Once the mixture has dried, rinse your mouth with water and gargle as well. This should be done three times a day.
Baking soda is actually a chemical compound named sodium bicarbonate. This compound is used in many home-cleaning solutions. It also acts as one of the best mouth ulcer cures, as it can reduce the pain significantly2. The baking soda neutralizes the acid formed by the ulcer, which eventually treats the condition.
Coconut oil is used in a wide variety of activities across most of India. However, very few people are aware of its healing properties when it comes to mouth ulcers. Simply apply a bit of coconut oil to the surface of the ulcer and let it stay on. You can also apply it while going to sleep at night. Similar to honey, coconut oil includes antimicrobial properties that help to reduce ulcers naturally. The same compound also acts as an anti-inflammatory and analgesic treatment for your mouth ulcers. Applying the oil can reduce the pain caused by mouth ulcers.
Oil pulling where you swish oil in your mouth for several minutes might also help in healing mouth ulcers. Though it can be done with any oil, studies11 have shown that oil pulling especially with sesame oil might be more effective at reducing harmful bacteria in the mouth than chemical mouthwashes. It might also be effective in decreasing plaque and gum inflammation making it a great home remedy for better oral health.
Dr. Nayana Shetty, MBBS, MD
Mix a tablespoon of salt in a glass of lukewarm water. Now gargle thoroughly using this liquid. Once you are done, you can gargle with plain water to remove the salty taste from your mouth. Using this procedure, you can soothe some of the pain and discomfort that you experience during the mouth ulcer4. The antiseptic properties of salt are well known.
Who knew that simple toothpaste can help against mouth ulcers as well? However, any good toothpaste contains antimicrobial properties that can reduce the swelling and pain of mouth ulcers.
Apply the toothpaste using a Q-tip. Ensure that you cover the entire ulcer region with toothpaste. Leave the paste on for a few minutes before rinsing it off. You can keep applying the toothpaste each day until you see the whiteness disappear from the ulcer9. However, applying toothpaste to the ulcer can be quite painful. This pain can be offset by applying aloe vera gel on the spot.
Orange is a great source of Vitamin C, which can prevent and aid mouth ulcers. However, consuming a whole orange may be difficult when you are suffering from these ulcers. A great remedy for mouth ulcers is to drink two glasses of freshly squeezed orange juice every day.
Research has shown that Vitamin C deficiency can lead to mouth ulcers. Apart from this, Vitamin C is known to boost the immunity of a person, allowing their body to fight against all kinds of infections and diseases.
Clove is an essential part of one of the most used spice mixes in India, Garam Masala. Clove oil is extracted from the flower bud. This extract is used in a wide range of natural remedies, including toothache and mouth ulcers. In case of mouth ulcers, take a small piece of cotton and apply the oil directly to the ulcer. Wait till the ulcer tissue absorbs the oil.
Remember to rinse your mouth with warm water prior to the application of the clove oil. This will clean up the surface of the ulcer region. Clove contains eugenol and antimicrobial properties that help deal with all oral issues. The pain and inflammation are also treated by the application of this oil10.
Use coconut milk to gargle when you are suffering from mouth ulcers. This is one of the best remedies for a mouth ulcer. When repeated three to four times each day, you are likely to feel a soothing effect and also reduced pain emanating from your ulcers5.
Turmeric is an antiseptic, which is used in almost all Indian dishes. Along with fighting infections, turmeric is also effective in battling against the inflammation and pain from mouth ulcers6. The product has antimicrobial properties as well.
Take a bit of turmeric powder and some water. Mix to form a thick paste. Apply this paste on the ulcers every morning and evening. Leave it on for a few minutes and then rinse it off properly. You should start noticing the difference immediately.
Garlic is another common item in every Indian kitchen. While it is commonly used to flavour curries and dals, garlic can also act as a great remedy for mouth ulcers. The Allisin compound present in garlic makes it antimicrobial, which helps against a range of infections7.
To use garlic, cut a clove in half and dab it on the ulcer spot for a minute or two. After this is done, rinse your mouth properly to remove the raw garlic odour from your breath. You can repeat this twice or even thrice each day.
Boil a raw cabbage and puree it once after it is sufficiently boiled. Drink this juice three to four times each day to receive the needed benefits. Cabbage possesses anti-inflammatory properties that can reduce the pain in your mouth, allowing you to consume solid foods easily, even though you may be suffering from severe mouth ulcers.
Next time you are at the grocer’s, pick up a bottle of apple cider vinegar. Take a tablespoon of this and mix it with half a cup of warm water. Take this solution inside your mouth and rinse with it. Keep repeating for a minute or two. Once this is done, rinse your mouth thoroughly with plain water. You can keep repeating this every morning and evening, till the time that the ulcer heals.
Apple cider vinegar has anti-bacterial properties that will kill the germs which caused the ulcer in the first place. It will also speed up your recovery.
These are some of the home remedies that will likely improve mouth ulcers. However, there are several kinds of mouth ulcers, each with a different cause and treatment. Some mouth ulcers where bleeding occurs may be more severe than normal ulcers. Try out these hacks and see whether you receive any benefits from them. If you do not notice any improvement, you should visit the doctor immediately.
It is important to understand that oral ulcer cure depends on the type and cause of the ulcer. A doctor can best advise you on this. Above mentioned remedies are popular but lack scientific evidence and may not be effective for everyone.
Capsicum found in chillies and bell peppers, is not just a spice but may also act as a natural remedy for mouth ulcers. Its anti-inflammatory properties may help reduce pain and promote the healing of mouth ulcers, making it a useful addition to your home treatment options.
Dr. Nayana Shetty, MBBS, MD
If you already have a mouth ulcer, avoid some food and drinks to prevent the condition from deteriorating further. You can avoid the following food in order to heal the mouth ulcer faster.
At any rate, most mouth ulcers take around 7 to 10 days to be completely cured. You should have no issue with it once a couple of weeks pass by.
Papaya, specially its fruit and latex (papain) may help with treating mouth ulcers. This fruit is rich in vitamins and papain has natural anti-inflammatory properties that may help in soothing irritation caused by mouth ulcers. Simply applying fresh papaya or papain directly to the affected area may provide relief.
Dr. Nayana Shetty, MBBS, MD
As effective as home remedies may be, you must also have a backup plan in case the home remedies for mouth ulcers fail:
Some other telling signs that can indicate that your mouth ulcer is not just a normal ulcer but could maybe even be mouth cancer are if you smoke products containing tobacco if you drink alcohol quite frequently, and if are infected with human papillomavirus (HPV).
For the best result, follow the medications and home remedies advised by a doctor. The best way to avoid mouth ulcers, however, is to avoid overstressing yourself, maintain proper oral hygiene and follow a balanced diet.
Most mouth ulcers are caused by things you can try to avoid, such as biting the inside of your cheek. Braces, badly fitting dentures, rough fillings or a sharp tooth are also responsible for mouth ulcers. Cuts or burns while eating or drinking, for example, hard food or hot drinks can aggravate mouth ulcer causes3, 4.
The combination of salt and hydrogen peroxide will help the sore caused by mouth ulcers heal faster. Sometimes the simplest remedy is the best. You can also add some salt to warm water and rinse for about 30 seconds to get relief.
Aphthous ulcers, also called canker sore, are small painful sores inside the mouth. They are oval-shaped ulcers with a yellow-grey centre that a red ring surrounds. Canker sores typically last 1–2 weeks8.
A mouth ulcer typically appears as a round or oval sore inside the mouth. It is often white, yellow, or gray in color, surrounded by redness, and can be painful or sensitive to touch8.
Yes, bananas can be beneficial for mouth ulcers due to their soft texture and high content of vitamins B6 and C, which can help in healing. They are also gentle on the irritated area and can provide relief from discomfort.
Mouth ulcers are not contagious. They are typically caused by factors such as minor injuries, stress, or certain foods, and cannot be transmitted from one person to another through direct contact or sharing utensils8.
Mouth ulcers can sometimes be a symptom of oral cancer, especially if they do not heal within a few weeks, are accompanied by other symptoms like persistent pain or changes in the mouth’s lining, or if there are risk factors such as tobacco use. It’s important to consult a healthcare professional for proper evaluation and diagnosis3.
B complex vitamins, especially B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin), are beneficial for mouth ulcers as they support the health of mucous membranes and aid in wound healing. Taking B complex supplements or consuming foods rich in these vitamins can help reduce the frequency and severity of mouth ulcers3.
A mouth ulcer appears white due to the layer of dead cells and fibrin that form over the ulcerated area during the healing process. This white coating is part of the natural response of the body to protect the underlying tissue and aid in healing8.
It is not advisable to pop or burst a mouth ulcer. Doing so can increase pain, delay healing, and potentially lead to infection. It’s best to let mouth ulcers heal naturally and manage discomfort with appropriate oral care or medications as recommended by a healthcare provider.
Yes, a severe or persistent mouth ulcer can sometimes cause nearby lymph nodes to swell as part of the body’s immune response. This reaction typically occurs when the ulcer is inflamed or infected, prompting the lymph nodes to react and become swollen in an effort to combat the underlying issue.
Yes, mouth ulcers can cause referred pain to nearby areas such as the teeth, ears, or jaw. The discomfort may radiate due to shared nerve pathways or inflammation affecting adjacent tissues. Treating the underlying cause of the mouth ulcer can often alleviate these associated pains.
Mouth ulcers typically do not cause fever. However, if a mouth ulcer is severe, infected, or part of a larger systemic issue, it may occasionally be accompanied by a low-grade fever. In such cases, it’s advisable to consult a healthcare professional for proper evaluation and treatment.
Are mouth ulcers caused by stress?
Mouth ulcers themselves are not indicative of HIV (Human Immunodeficiency Virus) infection alone. However, persistent or recurring mouth ulcers can be a symptom of HIV/AIDS in conjunction with other signs like swollen lymph nodes, fatigue, and weight loss. Testing for HIV is necessary for accurate diagnosis if there is concern.
Yes, paracetamol can help alleviate the pain associated with mouth ulcers. It is an analgesic that can reduce discomfort, making it easier to eat and drink. However, it is important to follow the recommended dosage and consult a healthcare provider for persistent or severe pain.
Yes, rinsing with a saltwater solution can help alleviate pain and promote healing of mouth ulcers. The saltwater solution has antimicrobial properties that can reduce inflammation and prevent infection in the ulcerated area4.
Mouth ulcers themselves typically do not cause headaches directly. However, the discomfort or pain associated with severe mouth ulcers, especially if they are large or located in sensitive areas, may contribute to a headache due to increased stress or discomfort.
Smoking can contribute to the development of mouth ulcers. The chemicals in tobacco smoke irritate the delicate tissues of the mouth and throat, leading to increased susceptibility to ulcers. Additionally, smoking can impair the immune system’s ability to heal existing ulcers, prolonging their duration.
Yes, mouth ulcers can contribute to bad breath. The presence of an ulcerated area in the mouth can harbor bacteria and food debris, leading to an unpleasant odor. Additionally, the discomfort caused by mouth ulcers may reduce the effectiveness of regular oral hygiene practices, further exacerbating bad breath8.
Mouth ulcers themselves do not typically cause dry mouth. However, certain conditions that may lead to mouth ulcers, such as stress or certain medications, can also cause dry mouth as a separate symptom. A dry mouth can contribute to discomfort and may affect the healing process of mouth ulcers.
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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18Ashwagandha (Withania somnifera) is a popular herb in the Ayurvedic system of medicine. It is a small shrub that belongs to the Solanaceae family. It might be useful for different diseases and mostly as a nervine tonic (has a soothing effect on nerves). Ashwagandha is commonly called Indian Ginseng or Indian winter cherry. Ashwagandha is known for its rasayana (tonic) property. Rasayana is a herbal or metallic formulation that stimulates a youthful physical and mental state of health as well as happiness1.
Ashwagandha is cultivated in dry regions of South Asia, Africa, and Central Asia. More than 50 chemical constituents have been isolated from different parts of the ashwagandha plant1.
Did you know?
In 100 grams of ashwagandha, the nutrients found are:
The potential properties of ashwagandha are2:
Ashwagandha is also called an ‘adaptogenic’ herb or a ‘royal’ herb since it helps reduce stress and helps your body adapt to changes. It rejuvenates various body systems like the immune, reproductive and endocrine systems9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The potential uses of ashwagandha for human health are as follows:
Ashwagandha might have anxiolytic (anxiety-relieving) properties that are similar to that of the drug lorazepam. Both ashwagandha and lorazepam showed to help reduce anxiety in animal models. Ashwagandha might also exhibit potential antidepressant properties. This indicates that Ashwagandha might help with depression and anxiety1. However, more research is required. Anxiety and depression may need serious attention and one should seek medical help from a professional for it.
Ashwagandha might have potential anti-arthritic properties that may be widely accepted and reported. Ashwagandha might help relieve pain by soothing the nervous system. In an experimental study6, patients were given a formula containing ashwagandha. This herbal formulation showed the potential to reduce the severity of pain and disability1,4. However, arthritis is a serious condition and must be diagnosed and treated by a doctor.
Ashwagandha is a popular Ayurvedic rasayana and belongs to medhyarasayanas, a subgroup of rasayanas. Medhya means mental/intellectual ability. Ashwagandha might help enhance memory and intelligence. This potential of ashwagandha for cognition was seen in children with compromised memory and old age as anecdotal evidence1. However, such claims lack scientific backup. Therefore, more research is required.
The circulatory system and cardiovascular health are adversely affected due to mental stress. Stress also affects the body’s antioxidant defence system7. Ashwagandha might help the body adapt to stress. It may also be effective in improving mental and physical health5. However, more research is required to ascertain such claims.
In a study8, treatment with an aqueous extract of ashwagandha showed potential to increase the pain threshold (a point beyond which a trigger produces pain) compared to that of placebo, showing that ashwagandha might be an analgesic agent. However, further research is required to state these as concrete facts.
Ashwagandha might help deal with problems related to sleep and may contain sleep-inducing properties. It might also help one fall asleep faster and have an improved sleep quality7.
Though there are studies that show the potential uses of ashwagandha in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of ashwagandha on human health.
Ashwagandha may be helpful in combating hair loss and promoting hair growth. Hair loss usually occurs due to stress. The lactones present in ashwagandha can reduce the levels of cortisol hormone in the body, which relieves stress10.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
The important formulations of ashwagandha include:
It is also available in the form of tea, pills, gummies, or tincture. The roots, seeds, leaves, and flowers of ashwagandha can be used for medicinal purposes.
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.
Did you know ashwagandha contains high levels of polyphenols, mainly catechin, which is responsible for its antioxidant actions? All the parts of ashwagandha, including the roots, leaves and fruits, are rich in catechin, which provides potential health benefits12.
Dr. Smita Barode, B.A.M.S, M.S.
The safety of the long-term use of ashwagandha has not been fully documented. However, the most common side effects of ashwagandha are:
The less common side effects are:
Ashwagandha might also cause liver damage. It is essential to call your healthcare provider when you experience any side effects, particularly those consistent with liver damage like itchy skin or jaundice7. Therefore, kindly consult an Ayurvedic physician before using ashwagandha. They will tailor the prescription according to your health needs.
Ashwagandha may be helpful in improving the performance of swimmers as it boosts stamina. It is possible that the duration that can be covered by swimmers taking ashwagandha is longer than those not taking it1.
Dr. Ashok Pal, B.A.M.S.
Ashwagandha must be avoided in some conditions like:
Kindly do not self-medicate, alter, replace, or discontinue any ongoing treatment. Please consult a doctor.
Ashwagandha is derived from two words: ashwa, meaning ‘horse’ and gandha, meaning ‘smell’. It is named so because the fresh roots of ashwagandha emit the smell of a horse. It is believed to boost vitality and strength in your body, comparable to a horse11.
Dr. Rajeev Singh, BAMS
It is essential to take precautions when using ashwagandha with:
To make sure that ashwagandha does not interfere with other medications, it is essential to consult your physician4.
Also Read: Arrowroot Powder: Uses, Benefits, Side Effects By Dr. Smita Barode
Ashwagandha is a well-known herb used in Ayurvedic medicine. Its common names include winter cherry and Indian ginseng. It is obtained from a small evergreen shrub known as Withania somnifera. Ashwagandha might be helpful for a wide variety of ailments7.
In India, ashwagandha is cultivated in Uttar Pradesh, Gujarat, Rajasthan, Punjab and Madhya Pradesh4.
The decoction of the roots of ashwagandha might be helpful for colds and chills. The root bark might be helpful for asthma4. Kindly do not self-medicate. Consult a doctor before taking ashwagandha for the common cold.
In Ayurvedic medicine, the root of ashwagandha is used as an anti-inflammatory agent by an Ayurvedic physician for dealing with tumours, swellings, scrofula (a type of tuberculosis), and rheumatoid arthritis (a condition affecting joints and bones)4. However, you are advised not to use ashwagandha for the above-mentioned conditions by yourself. Kindly consult an Ayurvedic physician for the same.
Ashwagandha is indicated in conditions like syncope (temporary loss of consciousness associated with insufficient blood flow to the brain), piles, tumours, cervical lymphadenitis (enlargement of neck lymph nodes), gout (a type of arthritis), diseases of the skin, vitiligo (a disorder that causes the skin to lose color), lockjaw, heart failure, abscesses (a painful collection of pus), stiffness of the knee, cachexia (muscle and weight loss), bone fracture and diabetic carbuncle (cluster of painful boils)4. Kindly consult a doctor. Do not self-medicate.
Ashwagandha, an adaptogenic herb, is known to reduce stress, boost immunity, improve cognitive function, and enhance overall vitality. Its active compounds may help regulate cortisol levels, promote relaxation, and support physical endurance, making it a popular choice in traditional medicine and wellness practices.
The recommended dosage of ashwagandha typically ranges from 300 mg to 600 mg per day for most adults, divided into two or three doses. However, it’s crucial to consult with a healthcare professional to determine the appropriate dosage based on individual health factors and specific needs.
While ashwagandha is generally not associated with weight gain, some studies suggest it may support weight management by reducing stress-related overeating and regulating cortisol levels. However, individual responses may vary, and it’s advisable to consult with a healthcare provider before incorporating ashwagandha into a weight management regimen.
Ashwagandha has been studied for its potential to increase testosterone levels in men with low levels or infertility issues, attributed to its ability to reduce stress and improve overall hormonal balance. While research shows promising results, individual responses may vary, and consulting with a healthcare professional is advisable before using ashwagandha for this purpose.
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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1Finger millet, commonly known as ragi, is a cereal grain widely eaten in South India and parts of Africa. It is often appreciated for its high fibre content and is naturally rich in calcium and iron, making it a valuable part of traditional diets.
Ragi is also commonly prepared as a porridge for infants in some regions, usually once they are a few weeks old and under proper guidance. Its smooth texture and mild taste make it a popular choice for early weaning foods in certain cultural practices1.
While ragi is sometimes included in diets focused on weight management or balanced blood sugar, it should be seen as part of an overall healthy eating plan. Anyone with specific health conditions, such as diabetes, should consult a healthcare professional for personalised advice.
Did you know?
Before the 1950s, whole grains such as ragi, brown rice, and barley were commonly grown using traditional farming methods and formed a significant part of regional diets in India. Over time, with the widespread adoption of polished white rice as a staple and lifestyle shifts brought on by urbanisation and the rise of the information technology sector, many people began relying more on processed and convenience foods.
As a result, there has been growing interest in returning to nutrient-rich whole grains like ragi, which are naturally high in fibre, calcium, and iron. Health professionals often recommend including such grains as part of a balanced diet. Unfortunately, ragi is less common in the diets of many teenagers today.
This article aims to highlight the potential long-term benefits of incorporating ragi into everyday meals as part of a healthy lifestyle.
Ragi contains a unique protein called eleusinian, which contributes to its nutritional value. It is often regarded as a good plant-based protein source, particularly for vegetarians. One of the amino acids present in ragi, methionine, makes up around 5% of its total protein content.
Ragi has been cultivated for centuries and is known for its ability to grow in high altitudes and survive in tough climatic conditions. Because the grain is so small, it is not polished like other cereals, which means it is usually consumed in a more natural, unprocessed form. This helps it retain more of its original nutrients, including complex carbohydrates2.
Ragi is naturally high in dietary fibre, which may help you feel fuller for longer and reduce the tendency to snack between meals. Because of this, it is often included in meal plans focused on healthy weight management.
It also contains an amino acid called tryptophan, which is thought to play a role in regulating appetite. Including ragi as part of a balanced breakfast is a common practice in many regions, as it can be both filling and nutritious3.
While ragi is sometimes recommended as part of a diet for managing blood sugar levels, it is not a substitute for medical treatment or insulin. Always consult a healthcare professional for personalised advice, especially if you have diabetes or other health conditions.
Ragi contains naturally occurring nutrients, including amino acids such as methionine and lysine. These nutrients, along with antioxidants found in the grain, are believed to support overall wellbeing and are sometimes linked to skin health when part of a balanced diet.
While ragi is not a treatment for skin conditions or ageing, a nutritious diet that includes whole grains may contribute to a healthy appearance over time. Its nutritional profile makes it a valued ingredient in many traditional diets4.
Ragi contains small amounts of Vitamin E, a nutrient that is known to support skin health as part of a balanced diet. Vitamin E contributes to maintaining the skin’s natural moisture and is often associated with helping the skin feel soft and well-nourished.
While it is not a medical treatment, including foods rich in vitamins, such as ragi can be a part of a healthy lifestyle that supports overall wellbeing.
Ragi is a source of plant-based protein, which plays an important role in overall nutrition. Since hair is largely made of a protein called keratin, consuming a balanced diet that includes adequate protein may support the body’s natural processes involved in hair growth5.
Ragi also contains nutrients such as magnesium and antioxidants, which are believed to contribute to general wellbeing. While ragi is not a remedy for hair loss or greying, maintaining good nutrition through whole grains like ragi can be part of a healthy lifestyle that supports the body’s functions, including those related to skin and hair.
Ragi is well known for being one of the richer plant-based sources of calcium among commonly consumed grains. Calcium is essential for the development and maintenance of healthy bones and teeth, and a balanced diet that includes calcium-rich foods can help support long-term bone health.
Approximately 100 grams of ragi contains around 350 milligrams of calcium, making it a valuable addition to vegetarian and plant-based diets6. Ragi porridge (commonly known as ragi kanji) is a traditional way to enjoy this grain, especially in parts of South India.
While dietary sources of calcium are important, individuals with specific health conditions—such as osteoporosis, should follow professional medical advice regarding supplementation or treatment.
Green ragi (sprouted finger millet) is traditionally included in the diets of many lactating women in parts of India. It is known to contain nutrients such as iron, calcium, and amino acids, which are important for overall maternal nutrition.
While a healthy diet can support a mother’s wellbeing during breastfeeding, it’s important to remember that dietary needs vary for each individual. Including nutrient-rich foods like green ragi may be beneficial as part of a balanced postnatal diet, but it should not be seen as a guaranteed way to influence breast milk production7.
Lactating women are encouraged to consult with a doctor or nutritionist to ensure they are meeting their nutritional needs for both themselves and their babies.
Ragi contains dietary fibre and natural compounds like polyphenols, which are often associated with slower digestion and a feeling of fullness. Compared to many other whole grains, ragi has a relatively high fibre content, which may help support steady energy levels throughout the day.
Some people include ragi in their meals as part of a diet aimed at maintaining balanced blood sugar levels. Its slower digestibility may contribute to prolonged satiety, which can be helpful in managing appetite8.
While ragi is considered a wholesome addition to a balanced diet, individuals with diabetes or related conditions should follow medical advice when planning their meals.
Ragi is a good source of dietary fibre, which plays an important role in supporting digestive regularity as part of a balanced diet. Fibre-rich foods like ragi may help promote smoother digestion and contribute to overall wellbeing.
Ragi is also versatile in the kitchen. From traditional dishes like ragi dosa and ragi balls (ragi mudde) to modern recipes like porridge or baked goods, it’s a wholesome grain that can be enjoyed in many delicious ways9.
Including ragi in your meals is one simple way to add variety and nutritional value to your diet.
In traditional food cultures, ragi is sometimes described as having a naturally cooling effect on the body, especially when consumed during the hot summer months. It is often included in meals for its light, wholesome qualities.
While ragi is not a treatment for mental health conditions such as anxiety, insomnia, or depression, including fibre-rich whole grains in your diet may support general wellbeing and help you feel nourished and satisfied10.
If you’re experiencing sleep disturbances or emotional stress, it’s important to speak with a qualified healthcare professional.
Ragi contains dietary fibre and natural plant compounds such as phytonutrients and lignans. These are studied for their potential roles in supporting digestive health and overall well-being when included as part of a balanced diet.
While some research has explored the relationship between fibre-rich diets and long-term health outcomes, ragi is not a treatment or preventive measure for cancer. Anyone concerned about their cancer risk should consult a qualified healthcare professional for personalised advice11.
Researchers1 have found that the rich antioxidant content of ragi may play a role in supporting tissue repair and wound healing.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
While ragi offers notable nutritional value, its taste may be unfamiliar to those trying it for the first time. However, with regular inclusion in meals, many individuals become accustomed to its distinctive flavour. Given its versatility and composition, ragi can serve as a beneficial component of a balanced and varied diet when consumed as part of a healthy lifestyle.
Masala dosa is a much-loved dish across South Indian households. For those seeking to increase the nutritional value of their meals, ragi flour can be incorporated into the traditional dosa batter to prepare a variation known as ragi masala dosa. When served with potato curry, it offers a flavourful and satisfying breakfast option, combining taste with the benefits of whole grains.
Preparation Time: Approximately 35 minutes
Before you begin, ensure that you have the following ingredients ready:
How To Prepare Ragi Onion Masala Dosa
Preparation Time: Approximately 30 minutes
To prepare soft, flavourful, and healthy ragi idlis, ensure the following ingredients are assembled before beginning.
Ingredients of Ragi Idli
How To Prepare Ragi Idli
Weight loss efforts often involve reducing sugar intake, which can be challenging for those with a sweet tooth. However, a nutritious alternative like ragi halwa allows you to satisfy occasional sweet cravings without compromising your health goals.
Ingredients of Ragi Halwa
How to Prepare Ragi Halwa
According to studies12, the phenolic content in ragi, particularly the tannins may help provide resistance against fungal infections. These compounds, concentrated in the outermost layer of the grain, act as a structural barrier to fungal invasion. Research indicates that acidic methanolic extracts from the ragi seed coat, which is rich in polyphenols, exhibit stronger antifungal and antibacterial activity compared to similar extracts from whole wheat.
Dr. Rajeev Singh, BAMS
While ragi is rich in essential nutrients and offers numerous health benefits, it should be consumed in moderation. Excessive intake may lead to an increase in oxalic acid levels in the body, which is not advisable for individuals with kidney stones. As part of a balanced diet, ragi can support overall wellbeing, but it should not become the sole focus of one’s nutritional habits.
Also Read: 12 Ways How Avocado (Butter Fruit) Can Benefit Your Overall Health And Skin
Incorporating ragi into your daily meals can offer a range of health benefits, from improved digestion to better bone health. Its rich nutritional profile makes it a valuable addition to a balanced diet. However, like any food, it should be consumed in moderation and tailored to individual health needs.
Also Read: 10 Best Foods For A Healthy Gut System
Yes, it is safe and beneficial to include ragi in your daily diet. Ragi is a nutritious whole grain rich in fibre, calcium, and iron. Its gluten-free nature and low glycaemic index makes it suitable for regular consumption supporting digestive health and overall well-being.
Individuals with a history of kidney stones or oxalate-related issues should limit their ragi intake due to its oxalate content. However, for those with gluten sensitivity or celiac disease, ragi is a safe option as it is gluten-free. Always seek personalised advice from a healthcare professional to assess if ragi is suitable for your specific health condition.
Yes, ragi is a valuable food for weight loss and diabetes management. Its high fibre content promotes a feeling of fullness, reducing overall calorie intake. The complex carbohydrates in ragi have a low glycaemic index, which helps in better blood sugar management, making it beneficial for individuals with diabetes.
Yes, ragi can be a beneficial addition to the diet during pregnancy. Its iron and calcium content supports the increased nutrient requirements during pregnancy, and the fibre may help in digestion. Pregnant women can include ragi in various forms, but it is advisable to consult a healthcare provider for personalised dietary recommendations.
Ragi is an excellent option for introducing solid foods to infants and toddlers. Its nutritional profile supports healthy growth and development. Ragi porridge or homemade ragi-based baby food can be introduced gradually to infants around six months of age, following the recommendations of paediatricians.
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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118Many individuals frequently experiment with various diets to maintain an ideal body weight. For those who struggle with restrictive or complicated plans, simple, home-based dietary practices using commonly available ingredients may offer supportive benefits. These methods, when adopted sensibly and under guidance, can complement a healthy lifestyle without depending on expensive supplements or extreme regimens.
While achieving and maintaining a healthy weight is important for individuals who are overweight or obese, it is equally essential to ensure that the diet remains nutritionally balanced. Some diets excessively restrict macronutrients like fats and carbohydrates, which may adversely affect metabolism and overall physiological functions. A sustainable plan should aim for moderation rather than elimination, supporting long-term health goals
So, which diet should you follow? What home remedies can help you to control your weight? What are the best supplements for weight loss? Read on to find the answers –
Lemon and honey are widely used household ingredients and are often included in morning routines. A warm glass of lemon water with a small amount of honey may support hydration, aid digestion, and provide a refreshing start to the day. While these ingredients have traditional uses and some health benefits, there is limited scientific evidence to suggest that they directly lead to fat loss. However, when incorporated into a balanced diet and healthy lifestyle, they may support general well-being1.
Many traditional Indian spices such as fenugreek seeds (methi), carom seeds (ajwain), and black cumin seeds (kali jeera) have been used in Ayurvedic and folk practices for digestive and metabolic support. Some preliminary studies suggest that these spices may help improve digestion and support metabolic health, which can indirectly aid in weight management. However, their role in directly reducing fat—especially in specific areas like the belly, is not conclusively proven.
A practical way to incorporate these spices is by dry roasting equal parts of fenugreek, carom, and black cumin seeds, grinding them into a fine powder, and consuming a small amount with warm water once daily. While this may help in improving digestion and metabolic support, sustainable weight loss primarily depends on balanced nutrition, physical activity, and overall lifestyle modifications.
Cinnamon (Dalchini) is a commonly used spice in Indian cooking, known for its distinct aroma and flavor. Some studies suggest that cinnamon may help improve insulin sensitivity and reduce blood sugar spikes, which could indirectly support weight management. However, it should be considered a supportive addition rather than a standalone solution for weight loss2.
A traditional method to include cinnamon in your routine is by preparing a simple infusion. Warm a glass of water, add 1–2 small cinnamon sticks, and let it steep. Once lukewarm, add a teaspoon of honey, mix, and strain. Consuming this on an empty stomach may offer digestive and metabolic support. However, this should complement a healthy diet and lifestyle, not replace them.
Garlic, a common kitchen ingredient, is well-known for its antimicrobial and anti-inflammatory properties. Some traditional practices suggest that consuming 1–2 raw cloves of garlic in the morning may support metabolism and overall health, which could indirectly aid in weight management. Although the strong flavor and smell may be challenging at first, regular use can become tolerable over time. It’s advisable to rinse your mouth afterward to reduce lingering odour3.
The sugars naturally found in fruits and vegetables are generally healthier than added or refined sugars. If your goal is weight loss, it is advisable to minimise your intake of processed sugars found in sweets, ice creams, and sugary beverages. Instead, focus on whole fruits and vegetables to satisfy your sweet cravings, as they come with the added benefit of fiber, vitamins, and minerals.
For example, vegetables like onions release a mild natural sweetness when sautéed slowly. This can enhance the flavour of your dishes without needing to add refined sugar. Similarly, carrots and certain types of pumpkin also contain naturally occurring sugars that contribute to a subtle sweetness. Using these ingredients creatively can help reduce your reliance on added sugars in cooking.
Drinking an adequate amount of water each day is a simple yet important factor in supporting healthy weight management. Many people do not consume enough water because they may not be aware of the recommended amounts or only drink when they feel thirsty4.
Getting adequate sleep is more of a lifestyle choice than a home remedy, but it is a simple and important step that everyone can adopt with some effort. Despite busy schedules and competing priorities, aim for at least 8 hours of sleep each night. Adequate sleep is as essential as maintaining a balanced diet for effective weight management5.
Sleep plays a critical role in regulating bodily functions, including hormone balance and digestive health. It helps maintain a healthy metabolic rate, which is important for reducing excess body fat and supporting overall weight loss.
Psychological factors play a significant role in shaping our lifestyle choices, including eating habits. The way our brain perceives our environment affects how much food we consume. For example, the size of the plate can influence portion size using a large plate may increase the risk of overeating.
This occurs because the brain associates plate size with the amount of food required. Larger plates tend to encourage larger portions, while smaller plates promote smaller servings. Eating from a smaller plate may help you feel satisfied with less food. Therefore, switching to a smaller plate can be a simple and effective strategy to support weight management6.
This eating pattern has been supported by research globally. Instead of consuming three large meals, breakfast, lunch, and dinner, try eating smaller, lighter meals every 3 to 4 hours. Consuming six lighter meals throughout the day helps prevent your stomach from being empty for long periods, which can support better digestion and energy levels7.
Eating frequent smaller meals can help prevent overeating. Long gaps between meals, such as between breakfast and lunch, can lead to excessive hunger and result in consuming larger portions. Having a small snack between meals reduces hunger and makes it easier to control portion sizes during main meals.
Meat, chicken and poultry should always be consumed only after proper cooking. However, some vegetables such as tomatoes, lettuce, spinach, carrots, and corn provide added nutritional benefits when eaten raw. Consider making a salad with these vegetables daily. Raw vegetables are an excellent source of fibre, which promotes healthy digestion. Efficient digestion is essential for the breakdown of fats and supports weight loss.
When consuming raw vegetables, it is advisable to choose organically grown produce whenever possible. Organic vegetables are free from insecticides and pesticides, which can be harmful when ingested raw. Incorporating raw organic vegetables into your diet is an effective natural strategy to support weight loss. Always ensure vegetables are thoroughly washed before consumption.
Also Read: Effective Home Remedies for Lice Removal
Proper chewing is essential for good digestion and helps prevent overeating. Studies show that people who eat slowly and chew their food thoroughly tend to consume fewer calories compared to those who eat quickly without chewing properly9.
Chewing breaks down food into smaller pieces and mixes it with saliva, which helps initiate digestion. When food is not chewed properly, the stomach takes longer to digest it, which may contribute to digestive problems and potential weight gain.
Additionally, eating slowly increases the likelihood of feeling full after consuming smaller portions.
Grains are a staple food in India, consumed daily either in whole form or as flours. Whole grains offer the most health benefits. In contrast, refined grains or flours like maida are less healthy and may contribute to weight gain because they consist mainly of simple carbohydrates10. This is because the refined flours are made out of simple carbohydrates.
Whole grain flour (atta) is more beneficial as it contains a good amount of fibre along with carbohydrates. This fibre supports healthy digestion and bowel regularity. For rice, it is better to choose brown rice over white rice for the same reasons.
While this is not strictly a home remedy, quitting smoking is an important step if you want to lose weight. Smoking negatively impacts your health and can hinder your efforts to reduce excess weight. To support your weight loss and overall health, consider quitting smoking11.
Nicotine and other chemicals in cigarettes harm your body and can reduce your motivation and ability to exercise regularly. Quitting smoking can improve your overall health and make it easier to adopt an active lifestyle. Try to replace smoking with healthy habits such as a morning walk or jog.
Stress and tension are common in today’s fast-paced world, where many people juggle multiple responsibilities. While work and income are important, it is equally essential to take time to enjoy life’s simple pleasures. Studies show that individuals experiencing high stress levels may find it harder to lose weight compared to those who are more relaxed.
One effective approach is to practice meditation and breathing exercises regularly. These techniques can promote relaxation and support your weight management efforts. Breathing exercises also improve oxygen intake, which can enhance overall well-being12.
Another effective way to reduce stress is to plan family outings or vacations. Taking regular breaks throughout the year can help you feel rejuvenated and improve your overall happiness.
Yoghurt, a common ingredient in Indian kitchens, can be homemade or purchased from stores. It is most beneficial when consumed plain, without added sugar or flavoring. Made by fermenting milk, yoghurt contains beneficial probiotics that support gut health, along with essential nutrients found in milk13.
Yoghurt can be eaten on its own or used as a dressing for salads. It promotes the growth of healthy gut bacteria, which aid digestion. Additionally, yoghurt helps increase feelings of fullness, supporting appetite control without adding excessive calories.
In my experience of all the remedies for weight loss, Intermittent fasting for 16 hrs a day often gives good results in people who are otherwise healthy. But people with underlying conditions like diabetes, heart disease and kidney disease should not try fasting without consulting their doctor.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)
Natural fruit and vegetable juices can be a helpful way to meet your body’s nutritional needs without consuming excessive calories. These beverages are typically low in added sugars and fats, which may assist in managing your overall intake of high-calorie foods. It is important to note, however, that while such drinks are often marketed as ‘juice cleanses for weight loss’, they do not cleanse the body in a medical sense. Rather, their benefits are generally linked to reduced calorie intake and the provision of essential vitamins and minerals, which may be especially useful when following a calorie-controlled diet14.
Crash diets are extreme eating plans that often involve prolonged fasting or the exclusive consumption of fruit juices. Such approaches can be harmful, as they may lead the body to break down muscle tissue in addition to fat. Moreover, research suggests that any weight loss achieved through these methods is frequently temporary, with individuals often regaining the lost weight over time. As a result, these diets typically do not offer sustainable or long-term health benefits15.
Rather than following extreme diets, it is advisable to consume regular meals prepared with minimal oil, sugar, and salt. Incorporate a variety of vegetables and fruits into your daily routine, along with sources of protein such as eggs, poultry, or lean meats. Adopting and maintaining this kind of balanced eating pattern, alongside a healthy lifestyle, can support overall well-being and may contribute to gradual and sustainable weight management.
Consider trying these home-based suggestions and take note of how they work for you. If adopting all of them at once feels overwhelming, begin with just a few and focus on gradually integrating them into your daily routine. Consistent, steady efforts often lead to meaningful and lasting results. To make the process easier, establish a simple daily schedule that accommodates these practices without demanding too much of your time. As these tips are intended to be practical and manageable, they should fit well even within a busy lifestyle.
Also Read: Ajwain: Uses, Benefits, Side Effects, and More!
The most effective way to manage weight at home involves a combination of a calorie-controlled diet, regular physical activity, and adequate sleep. The suggestions provided throughout this article are intended to support this holistic approach. When implemented consistently, these practices can contribute to improved overall health and gradual, sustainable weight management.
Yes, a protein-rich diet would be low in fats and would contribute to increased muscle mass and fat reduction. Individuals can have a protein-rich diet to lose weight (by reducing fat consumption) and to gain weight (by increasing muscle mass).
Rapid weight loss is generally not advisable, as it often involves extreme dietary practices such as prolonged fasting or the elimination of essential macronutrients. These methods can be detrimental to your overall health and may not result in sustainable weight loss. In many cases, any weight lost through such approaches is quickly regained once the restrictive diet is discontinued. A gradual, balanced approach is far more beneficial in the long term.
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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9Zinc is a mineral required for several bodily processes. It is essential for cellular function, proper growth and development and overall health. Moreover, zinc can help support mucosal barrier integrity and modulate immune responses,and so is said to help the body fight infections1.
Although there are several food items rich in zinc, its deficiency is still common and widespread in India. Studies reveal that overall zinc deficiency was found to be highest in Orissa followed by Uttar Pradesh2. Fortunately, through dietary changes and supplements, it’s possible to reverse zinc deficiency.
In this blog, we will learn all about zinc deficiency, including its symptoms, how it is detected and how it can be treated.
Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements. Zinc is a vital nutrient naturally present in some foods, added to others and also available as a dietary supplement. Zinc is responsible for several bodily functions. Some of the benefits provided by zinc include1,3:
Zinc is responsible for the smooth functioning of various cellular processes, immune systems, supporting physical growth and development, from birth, through adolescence, up to adulthood. During pregnancy, infancy and childhood, daily zinc requirements are said to increase4. Moreover, certain groups of people are more vulnerable to zinc deficiency and should be mindful of their zinc intake. The list includes5,6:
Acrodermatitis enteropathica is a rare autosomal recessive genetic disorder caused by impaired zinc absorption, seen
rashes and diarrhoea, particularly in children7.
Many times, zinc deficiency may not present with any detectable symptoms. However, there are chances that a person with zinc deficiency may experience symptoms such as8,9:
Zinc deficiency can worsen the course of diarrheal illnesses by impairing intestinal mucosal repair and immune defence. Zinc supplementation is shown to reduce duration and severity of acute diarrhoea, especially in children, and is recommended by WHO during diarrheal episodes.
Zinc is important for several vital functions in your body. If you’re a vegetarian, it might be more difficult to meet daily zinc intake, but you can explore supplements. To start boosting zinc intake, consider eating more:
Discuss with your doctor before including any new food item to your routine diet, especially if you have any medical conditions like diabetes.
Your doctor can treat your zinc deficiency right away with zinc supplements. These are available in multivitamins or as zinc gluconate, zinc sulphate or zinc acetate.
It is important to note that that zinc can interact with some antibiotics and high blood pressure medicines (diuretics). Zinc can interfere with the absorption of certain antibiotics, such as tetracyclines (e.g., doxycycline) and fluoroquinolones (e.g., ciprofloxacin), when taken at the same time.
Diuretics like thiazides (e.g., hydrochlorothiazide) can cause increased urinary zinc loss, potentially leading to deficiency with long-term use.
So, talk to your doctor about the right spacing between the dose of zinc-containing supplements and other medicines that you may be taking. This will reduce any chances of interaction between ongoing medicines.
Excess intake of zinc can also be harmful and zinc supplementation should be done under medical supervision. Common therapeutic doses range from 10–40 mg/day, but long-term use of >40 mg/day may cause copper deficiency and other side effects10. Zinc supplements are often prescribed for 2–3 months, depending on severity and underlying cause. The best practice is to take these supplements based on your doctor’s advice.
In most cases, a zinc deficiency is not an emergency, but it can affect the health in several ways. Zinc deficiency in men can be a cause of impotence, while zinc deficiency in pregnant women may affect the development of the baby. Zinc is an important supplement for people fighting chronic illnesses and acute infections. Zinc plays a critical role in managing diarrhoea, especially in children, along with oral rehydration solutions and other medications to reduce the severity of the illness.
Include zinc-rich foods in your diet, watch for any symptoms of zinc deficiency and get it treated at the earliest. Talk to your doctor about zinc supplementation and always take as advised.
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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1Being a foodie is common among Indians and so are digestive issues. Indigestion, gas, bloating, hiccups, heartburn, stomach pain, ulcers, and nausea are some of the common features of digestive problems. These are the frequent problems arising from an unhealthy lifestyle, which includes binge eating, smoking, drinking alcohol, sleep disorders, eating junk, and stress.
The discomfort makes these problems hard to ignore, but it is also not convenient to visit the doctor or pharmacy so frequently for the recurring problems.
While some medical conditions may lead to digestive issues, some of the most common causes of digestive issues include lifestyle factors like stress, excessive dairy consumption, an inactive lifestyle, and inadequate fibre in the diet.
Gastrointestinal problems are commonly caused by:
Foods That May Cause Digestive Problems: Carbonated drinks, beans, artificial sweeteners, potatoes, pasta, eating or drinking too fast, using a straw, and swallowing excessively.
Diseases That May Cause Digestive Problems: Lactose allergy, gluten allergy, irritable bowel syndrome (IBS), Crohn’s disease, gastroesophageal reflux disease (GERD), and peptic ulcers.
Frequent episodes of digestive troubles can be attributed to various factors such as IBS, infection, neurological issues, or hormonal imbalances. Often, these symptoms are intertwined with signs of anxiety.
Dr. Arpit Verma, MBBS, MD (Pharmacology)
The symptoms of digestive problems are usually mild and short-lived and may not require medication; however, there are some simple home remedies that can help you reduce the symptoms. So, here are some home remedies that may relieve your digestive problems.
A lot can happen with a cup of tea. Although, targeting the root cause of your digestive problems is the best approach, if you need relief for minor stomach issues and temporary bouts of discomfort, then here is a warm cup of tea that may save your day.
You can prepare these teas by brewing one or more herbs commonly found in the kitchen, as listed below. You may also add honey to some of the teas.
Other ingredients, such as ajwain (carom seeds), caraway (shahi jeera), liquorice (mulethi), and holy basil (tulsi) can also be brewed along with ginger to help ease digestive issues like indigestion, gas, bloating, cramps and nausea.
Some other drinks that may relieve digestive issues include:
Mucilage is a slimy and slippery substance found in certain plants. The mucilaginous substance swells in water and is bland in taste. When consumed, it forms a protective layer over the inflamed lining or sore surface of the stomach that not only protects it from further damage by acid but also aids in its healing. Few examples are listed below:
People with an upset stomach, gas, acidity, heartburn and other digestive troubles may also get relief by directly consuming powders of ingredients from the kitchen, such as fennel seeds, carrom, caraway, and coriander. Few examples are listed below:
In cases, where one cannot drink or do not feel like consuming anything, the following approach may benefit in relieving the symptoms of digestive trouble.
Also Read: Causes Behind Recurring Stomach Pain
Here are a few remedies you can try apart from the ones mentioned above:
If a person has recurrent gastritis, then along with using home remedies, they should definitely visit their physician who can give them a treatment regimen for the bacteria Helicobacter pylori (one of the causes of gastritis).
Dr. Nikhil Yadav, MBBS MD,CCEBDM
Also Read: Natural Home Remedies for Open Pores
As mentioned in the beginning, digestive issues are caused by a variety of dietary and lifestyle choices. The discomfort and pain of digestive problems may be mitigated by simply cutting out these harmful factors from your life. Limiting the intake of or quitting coffee, soft drinks, alcohol, tobacco, smoking, and excessive junk foods will go a long way towards curtailing the risk of stomach-related health conditions.
Healthy habits like eating regularly, avoiding binge eating, sleeping regularly, and getting some form of physical exercise daily can further lower your chances of developing a digestive problem in the long term. Stay away from foods that are hard to digest as well as acidic foods like lime and baking soda.
It should be noted that some people may experience digestive issues like GERD or other serious gastrointestinal conditions despite maintaining a healthy lifestyle. This may be unavoidable and the only solution is to seek professional medical treatment. The above-mentioned home remedies may provide relief from occasional bouts of gas and other symptoms of digestive troubles. However, if they fail to provide, relief then one must seek medical help immediately.
Also Read: Natural Home Remedies for Food Poisoning
Some common symptoms of GERD include heartburn, chest pain, difficulty swallowing, and regurgitation of food or sour liquid. It may also cause chronic cough, disrupt sleep, or worsen asthma if you have acidity at night-time.
One should seek immediate medical care if he or she experiences chest pain, shortness of breath or jaw or arm pain. If you experience severe or frequent GERD symptoms and take over-the-counter medications frequently or if home remedies are not working for you, you must consult a doctor.
Yes, smoking contributes to many common disorders of the digestive system, such as heartburn and GERD.
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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