Priyanka Yadav

South Asian diet and flavors are mouth-watering and worth giving a try for weight loss. In this article, we will be talking about different asian diets that may be helpful for your weight loss.

Let’s first talk about Korean diet.

Korean diet/South Asian Diet:

Recently, K-dramas and K-pop band such as BTS, Stray kids, Blackpink, etc. have taken over the entire world in many ways. People are curious about Korean culture, cuisines, fashion, the secret to their beautiful skin, the answer to their healthy lifestyle and much more.

What is Korean diet/South Asian Diet?

The Korean diet is a whole foods-based diet which is inspired by traditional Korean cuisine. It promotes eating whole, minimally-processed foods while limiting the intake of overly processed ones. It also recommends avoiding foods containing wheat, dairy, refined sugars, and excess fat.

In other words, this diet is all about cutting down on fried, fatty and sugar-containing foods. It focuses on foods that are rich in protein such as meat, chicken, seafood and a variety of vegetables and rice. Also, it includes kimchi, a fermented cabbage dish that’s a staple in Korean cuisine.

Why Korean diet is useful in weight loss?

When it comes to weight loss, the Korean weight loss diet in South Asian Diet has gained much momentum recently. Being delicious and lip smacking, it is also extremely healthy, nutritious and well-balanced. It includes whole foods that are rich in fibre and other nutrients and limits foods that are processed, rich in fat and sugar.

Furthermore, the Korean meal is incomplete without colorful and fresh vegetables. Most of these vegetables are high in nutrients which makes them a perfect healthy dish. They contain a good amount of fiber which provides your stomach with satiety and promotes weight loss by making you full for longer time and by reducing the craving for food. Also, since vegetables contain low amounts of fat and carbs, a Korean diet is therefore perfect for people looking to slim down.

Moreover, the diet not only involves a set of food to include in your diet but but also lays down an exercise routine that guarantees effective weight loss. Also, K-Pop diet can also clear up your skin and optimise your long-term health.

How to follow Korean diet?

To follow a proper Korean diet, you should follow the point written below:

1. Eat fewer calories: There is no limit on the portion size and daily calories in this diet. So one can opt for Korean dishes such as soups and vegetables which provides less calories. This diet encourages people practice mindful eating.
2. Exercise regularly: Exercising is one of the most essential key during this diet. K-pop workouts are provided for this purpose.
3. Reduce fat intake: Limit oily and fried foods and avoid sauces, oils, and seasonings whenever possible. Hence, steamed food will be essential in preparation of vegetables and even meats.
4. Minimize added sugars: When it comes to Korean diet, sweetened foods like candy, sugary snacks and beverages are all restricted. As sugars are empty calories without zero nutrition, this can lead to massive weight gain.
5. Fermented foods: Fermented foods form an essential part of the Korean diet. Foods like Kimchi, Miso, Tempeh helps to boost gut health.
6. More chicken and fish, less red meat: Red meat is common in a Korean diet but the weight loss diet focuses more on chicken and fish as animal proteins. For vegetarians, soy products such as tofu, edamame may be incorporated into meals.
7. Avoid snacks: Snacks are considered unnecessary on this diet and should be avoided. Even if you are fond of snacking, but by following this diet for weight loss, you will have to give up the habit of snacking.

What you need to do to follow the Korean diet?

Like any other diet for weight loss, there is also specific food that should be taken and that should be avoided. So, let’s first have a look at the foods that should be taken in the diet.

Vegetables: 

There is no limit for the vegetables consumption in Korean diet. You can eat them raw, cooked, or fermented, such as in the case of kimchi or soups.

Fruit: 

You can take any fruit you like as they are a great natural substitute for sweets.

Protein: 

Protein is a must in Korean diet. It includes both animal and plan sources of protein. Animal sources are eggs, meat, and seafood. Plant sources include tofu, dried shiitake, and king oyster mushrooms.

Carbohydrates: 

Korean diet is low in carbohydrates. Thus, this diet contains minimal carbs options. Rice is a staple food of Korea. You can include white rice or rice noodles in your diet. Also, dumplings, pancakes, or glass noodles made from mung bean, potato, or tapioca starch constitute great alternatives to rice.

Now, let’s have a look at the food that should be restricted/avoided in the diet to promote weight loss.

Wheat-containing foods: 

Korean diet rarely includes products such as bread, pasta, breakfast cereals, pastries, or wheat-based flours of any kind.

Dairy: 

The dairy and its products such as milk, cheese, yogurt, ice cream, and any baked goods containing dairy as they are the sources of saturated fat.

Fatty foods: 

Foods like red meat, fried foods, sauces, oily seasonings, or foods cooked in oil should be avoided.

Processed or sugary foods: 

The sugar-containing products such as candy, soft drinks, baked goods, or any other foods containing added sugars should be avoided as they are just empty calories in South Asian diet.

5-day sample Korean diet plan:

Day-1

Breakfast: Vegetable omelet with toast

Lunch: Kimchi-vegetable soup with pork or tofu

Dinner: Rice + Soup or Stew + Kimchi+

Day-2

Breakfast: Korean vegetable pancakes with dry pollock soup

Lunch: Bibmbap (made with rice, egg, vegetables, and meat or tofu) with seaweed soup

Dinner: Japchae with spicy cucumber and bok soy salad

Day-3

Breakfast: Kimchi scrambled eggs with toast

Lunch: Chicken porridge (dakjuk)

Dinner: Kimbap with soyabean paste tofu stew

Day-4

Breakfast: Korean jeon (pancakes), boiled egg

Lunch: Kimchi fried rice with chicken stew

Dinner: Rice cake soup with bean sprouts

Day-5

Breakfast: Kim gyeran mari (seaweed egg roll) with kimchi stew

Lunch: Black bean noodles

Dinner: Kimchi mandu soup with steamed or raw vegetables

Japanese diet:

Japan has one of the world’s lowest obesity rates and also have highest life expectancy rates? Yes, you heard it right and their secret lies in the food they consume. Let’s understand about Japanese diet and how it is helpful in weight loss.

What is the Japanese diet in the south Asian diet?

The Japanese diet is a whole-foods-based diet rich in seafood, and plant-based foods such as fresh, cooked, or pickled fruits and vegetables with minimal amounts of processed foods, animal protein, added sugars, and fat.

Moreover, this style of eating also emphasizes on dishes of natural flavors without using sauces or seasonings.

Why Japanese diet is helpful in weight loss?

A traditional Japanese diet is healthy and well-balanced. It consists of grains, plenty of green vegetables, omega-rich fish and minimal amounts of meat, dairy and fruit. The diet also includes light carbs and herbal tea. Basically, the Japanese diet can give you everything you need for losing or maintaining the perfect weight, beauty and health.

Let’s discuss the benefits of Japanese diet in detail!

It features plenty of green vegetables, which are brimming with nutrients and essential antioxidants that may prevent diseases and boost overall health. They contain high levels of nutrients, Vitamin C and dietary fibre, all of which help with weight loss and overall health. Moreover, their methods of cooking vegetables include light steaming, which is a great way to cook veggies without losing nutrients.

Everyone knows that the Japanese diet in the south Asian Diet includes a variety of seafood, particularly fish. It is high in good quality protein, omega-3 fatty acids, and many other important nutrients. And this omega-3 fatty acids helps to reduce excess fat in the body, especially belly fat, and improve brain and cardiovascular health and promotes healthy, glowing and smooth skin.

The Japanese eat less red meat, which is high in saturated fats. Also, many high-fat foods such as baked goods, junk food contain high amounts of saturated fats that can add extra calories to your diet, making you gain weight. Thus, by reducing it’s consumption, this diet is promoting a good weight loss among people.

Japanese diet also include herbal tea. These herbal tea are very famous in Japan. These tea are full of antioxidants that may help you in weight loss.

In Japan, food is generally served on small plates and bowls instead of one big plate which helps in portion control. Moreover, people use chopsticks to eat food in small bites. In addition, Japanese culture encourages eating until only 80% full. This practice helps to prevent overeating and may contribute to the calorie deficit diet.

How to follow the traditional Japanese diet?

A typical Japanese diet consists of staple food rice, a main dish, soups, fermented pickles, protein (mainly fish) and vegetable side dishes.

• Staple food: It includes steamed rice or soba, ramen, or udon noodles.
• Soup: Typically includes a miso soup made with seaweed, shellfish, or tofu and vegetables in a fermented soybean stock. Also, vegetable soups or noodle soups are other popular options in Japanese diet.
• Main dish: It includes fish, seafood, tofu, or natto (a traditional Japanese food of fermented soybeans) with small portion of meat, poultry, or eggs.
• Side dishes: It incudes vegetables which can be raw, steamed, boiled, sauteed, grilled, or pickled, wild plants, seaweed, and raw or pickled fruit.
• Stay hydrated: Water is 100% calorie-free which helps you to burn more calories. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.
• Low sugar intake: Japanese diet restricts the consumption of sugar. Sugar have high energy which contributes to weight gain. You should read labels of the things that you consume to reduce your sugar intake. Also, pastries, biscuits, cakes, processed cereals, alcoholic beverages and sugary fizzy beverages should be avoided as much as possible.
• Reduce fat intake: You should avoid foods such as pies, lard, butter, cream, sausage, biscuits, cakes and hard cheese as they all are rich in saturated fat.

What you need to do to follow the Japanese diet?

To follow the Japanese diet, you need to keep in mind the food that are suitable to include for the weight loss and foods that should be avoided.

So, let’s first have a look at the foods that you can include in the diet.

Fish and seafood: 

All types of fish and seafood can be included. These can be steamed, baked, grilled, or raw. For instance, sushi. It is a most famous Japanese dish. It is a staple fish dish of Japanese cuisine made up of raw seafood and served cold.

Soy foods: 

Soy foods are also common in Japanese diets. The most common are edamame, tofu, miso, tamari, and natto.

Fruit and vegetables use in South Asian Diet: 

Fruits can be eaten either raw or pickled while vegetables can be steamed, sauteed, pickled, in broth, or added to soups.

Seaweed: 

Seaweed is called Nori in Japanese and is a big part of the traditional Japanese diet. They can be eaten raw or dried. For instance, in sushi roll, seaweed salad, seaweed soups, etc.

Rice or noodles: 

Steamed rice is a staple in a traditional Japanese diet. Other popular options include soba, ramen, or udon noodles served chilled or in a hot broth.

Beverages: 

Herbal tea and cold barley tea are the main beverages which are included in the diet and provides great health benefits.

The traditional Japanese diet include the restriction or avoidance of the following foods:

• Dairy: It includes butter, milk, cheese as they are the sources of saturated fat.
• Red meat and poultry: The red meat such as beef, pork, duck, etc. are the sources of the saturated fat which should be minimizes as much as possible from the diet.
• Eggs: Lower your consumption of egg.
• Excess fats, oils, and sauces: It includes margarine, cooking oils, dressings, fat-rich sauces, etc.
• Baked goods: It includes bread, pita, tortillas, croissants, pie, brownies, muffins, etc.
• Processed or sugary foods: It includes breakfast cereals, granola bars, candy, soft drinks, etc.

5-day sample Japanese diet plan:

Day-1

Breakfast: Miso soup, steamed rice, natto (fermented soyabean), and seaweed salad

Lunch: Soba noodles (buckwheat noodles) with broth, grilled tuna, kale salad

Dinner: Fish cakes, clear soup with cabbage and egg

Day-2

Breakfast: Rice, Japanese rolled omelet, miso soup with cabbage and bean sprouts

Lunch: Clam soup, rice balls wrapped in seaweed, marinated tofu, and a cooked-vegetable salad

Dinner: Sushi with vegetable salad and seaweed soup

Day-3

Breakfast: Grilled fish, rice, seaweed salad, pickled vegetables

Lunch: Fried rice, seaweed soup and steamed vegetables

Dinner: Sushi, blanched chinese cabbage with dried shrimp in broth, pickled vegetables

Day-4

Breakfast: Raisin bread, omelet, grilled sausage, fruit

Lunch: Rice, mackerel simmered with miso, soybeans stew with mixed vegetables

Dinner: Mushroom soup, rice cakes, seared scallops, and steamed vegetables

Day-5

Breakfast: Japanese rolled omelette, tofu stew with vegetables, seasoned seaweed

Lunch: Kitsune udon (udon noodles with aburaage), miso soup and seasoned vegetables

Dinner: Rice, chikuzen-ni (root vegetables simmered with chicken), miso soup with spinach and aburaage 

Chinese diet:

What is Chinese diet/ The South Asian Diet type?

in South Asian diet, Chinese diet is low in fat, low in calorie but contains abundant fiber, proteins, vitamins and other nutrients. The diet consists of vegetables that have been steamed or stir fried, accompanied by starches like rice, noodles or dumplings. Meat and fish are part of the traditional diet but are served in much smaller amounts than typical Western diet. Herbal tea which contains antioxidant qualities is also a prominent part in the Chinese diet.

As most of the Chinese are lactose intolerance, Chinese do not consume large amounts of dairy products. Therefore, they substitute these with soymilk and tofu, which also contain large amounts of protein and calcium.

Why Chinese diet is helpful in weight loss?

According to Chinese medicine, eating a lot of acidic foods, spicy and bitter one are beneficial for your health because those foods are good for weight loss as compared to salty, sugary and fatty foods which enhance weight gaining. But by combining healthy diet with body exercises, it can lead to weight loss.

Let’s have a quick look at what kind of food Chinese diet includes!

Chinese people eats varieties of noodles, for instance, mung bean noodles. This mung bean contains antioxidative properties, low in calorie and are a gluten free alternative to noodles. It also includes vegetables such as Pak Choi cabbage which is a part of the detox diet foods and promotes digestion and is rich in vitamins A and antioxidants. Sesame seeds are a part of their daily diet which effectively protect liver cells against the harmful effects of alcohol and other chemicals. They are a good choice for a body cleanse. Moreover, Chinese diet includes ginger which is a powerful digestive aid, a natural anti-inflammatory rich in antioxidants.

All these nutrients, antioxidants and toxin cleansing properties of Chinese diet not helps in effective weight loss but also provides numerous health benefits.

How to follow the Chinese diet in the South Asian Diet?

There are numerous factors that you need to keep in mind in order to follow the Chinese diet. Here are some tips for you!

Eat a balanced meal:

Chinese meals are often well balanced. Their rice or noodles are always paired with meat and vegetable that helps to maintain the carbohydrate-protein-fat combination. The fresh vegetables supply all the minerals and vitamins for your body. By steaming, boiling or stir-frying these vegetables can help to keep their nutritive properties.

Eat fresh vegetables:

Vegetables are must in any Chinese food. They add them to the almost every meals of the day, for instance, as side-dishes or in soups. These vegetables makes the food attractive and it is also full of all the nutrition that you need.

Steam your food instead frying it:

Chinese food is not all about stir or deep frying the food. They often steam their vegetables and other dishes. This technique of cooking with mild seasoning will not only refresh the palate but also give your body the right nutrients.

Soup is a must:

Soups are a must for the Chinese diet. You can make soups with fresh vegetables, chinese herbs, broth (plant or animal-based) and mild spices are great for a healthy weight loss. It not only supplies the necessary nutrients, but also gives you satiety and prevents over-eating.

Three meals in a day:

Chinese people take their meal times seriously and they eat no more than three times a day. Their breakfast is most important meal of the day and they never skip it. Following this three meals a day rule can keep you away from snacking and binge-eating. This is very helpful in weight loss.

Herbal tea:

Herbal teas are important part of their daily life. These tea not only help you in relaxation but also have multiple detox ingredients that helps you to loose weight. The most easily available and effective variant is green tea. You can easily incorporate this in your daily routine.

Use small bowls for your meals:

Chinese people eat everything out of the bowl instead of a plate. This helps them to keep the portion sizes in check and eat less.

No snacking:

Chinese people are not big fans of snacking. They do not eat in-between meals. They maintain a strict uniform routine of eating food. Always make sure that your are full enough when you are eating the major meals. Do not eat anything in-between which will provide your body with fasting windows and you will definitely lose the extra kilos.

Eat in groups/Eat as a family:

Eating with your with your friends or family has a lot of benefit. For instance, you take your time to eat; you chew your food well which helps in better digestion and you do not overeat while staring at the T.V. or at your mobile phone. While you eat together you also share your meal, especially the rice or noodle which is the main source of carbohydrate and this helps you to keep the carb intake in check.

(Source: https://makeupandbeauty.com/10-chinese-diet-tips-weight-loss/)

What you need to do to follow the Chinese diet?

The Chinese diet is rich in plant-based foods, emphasizing vegetables, grains, and beans. Animal protein sources are low on the food pyramid and are consumed in smaller amounts.

So, let’s first have a look at the foods that should be taken in the diet.

A traditional Chinese diet includes the following foods:

• Vegetables like broccoli, kale, cauliflower, cabbage, bok choy, carrots, spinach, sea vegetables (seaweed), and lettuce
• Fruits such as apples, bananas, pears, oranges, and melons
• Whole grains such as brown rice or whole-grain pasta, or noodles
• Beans such as tofu or edamame (soybeans)
• Fish such as salmon or halibut
• Poultry such as duck or chicken

Meat dishes are side dishes rather than main courses and are served with other vegetable or grain dishes.

So, let’s first have a look at the foods that should be avoided in the diet.

• Red meat such as pork and beef.
• Refined sugars and carbohydrates. Instead of sweetening your food with sugar or bread and cereal products, eat rice as a source of carbohydrates.
• Deep fried dishes, egg rolls, fried rice, fried wanton, crispy noodles.
• High calorie curries like Thai curries cooked with coconut cream.
• Regular sodas, juices and energy drinks.

5-day sample Chinese diet plan:

Day-1

Breakfast: Rice vermicelli in soup with shredded chicken and bok choy, two boiled eggs

Lunch: Pan-fried chicken breast salad in olive oil with raw/sauteed vegetables

Dinner:  Noodles in pork bone and lotus root soup, fish-paste-stuffed tofu, stir-fry celery

Day-2

Breakfast: Scrambled eggs with tomato and toast

Lunch: Grilled chicken with sweet corn soup

Dinner: Steamed fish with mushrooms and bok choy

Day-3

Breakfast: 1 boiled egg, steamed broccoli and 2 slices multi-grain bread

Lunch: Schezwan chili chicken with seaweed soup

Dinner: Rice, steamed fish with green onions and choy sum

Day-4

Breakfast: Steamed dumplings with stir-fried green vegetables

Lunch: Stir-fried tofu with rice

Dinner: Rice, braised chicken with potatoes and eggplant

Day-5

Breakfast: Oatmeal, steamed and seasoned broccoli and boiled egg

Lunch: Steamed Noodle with sesame paste and broth

Dinner: Chicken soup, egg fried rice, stir-fry celery

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Summers are at their peak with the sweltering heat taking a toll on your body. The best thing about summers is the varities of food and also coolers available to appease your palette and quench your thirst. Therefore, summer coolers come to your rescue to beat the heat.

Staying hydrated is one of the most vital things to do in summers. During Summer, your body tends to lose water and electrolytes at a rapid pace due to excessive sweating. Thus, water is undoubtedly the most important drink to quench thirst and balance your system. There are some summer beverages that can be great companions for all of us who are struggling with the hot weather. These coolers are perfect to beat the heat as well as treat the buds.

If you are looking for a drinks and also food varities that will cool you down in summer, then you have come to the right place. We have brought you the various coolers and food options that are perfect match for this hot summer.

So, let’s have a look at the coolers and other food options that are perfect match for this hot summer!

Summer foods

Gulkand:

Gulkand is an Ayurvedic preparation which is made of rose petals believed to originate in India. It is also rich in calcium and has antioxidant activity. And, also beneficial for acidity, gastritis, skin care, indigestion, ulcer and nosebleed, stress etc.

Moreover, the intake of gulkand regularly in summer can help you to prevent sun strokes, nostril bleeding and dizziness.

How to make gulkand at home?

Ingredients:

• Rose flowers/petals-1 cup
• Sugar-3 tbsp

Method of preparation:

• Firstly, collect the rose petals in a mixing bowl and wash the rose petals thoroughly.
• After washing, drain the water completely and spread them in a kitchen towel and let it dry completely. 
• Once the moisture is completely gone, put the petals into the mixie. Quickly pulse the petals one or two times to shred them. You can also chop the petals or tear the petals into small pieces.
• After pulsing, spread a layer of rose petals in a dry glass jar. Now, spread a layer of sugar over the rose petals evenly. Then again spread a layer of petals over the sugar layer. Repeat the same process till all the petals are over.
• Further, close the lid of the jar and keep it in the sunlight up to 6-8 hours a day with lid open for about 7- 10 days.
• Lastly, mix the layer with the spoon everyday. After 7-10 days your gulkand will be ready.
• Finally, keep it refrigerated and use it for longer period.

How to consume gulkand in summers?

You can take gulkand in form of gulkand shake, gulkand thandai, aam-gulkand chutney, gulkand toast, etc.

Gond katira:

Gond katira is a natural gum obtained from the dried sap of several species of Middle Eastern legumes. It is a odourless and tasteless. It has numerous health benefits such as it helps to flush out toxins from your body and improves metabolism. Also, has anti-ageing and anti-inflammatory properties that work on fine lines and wrinkles.

Moreover, Gond katira benefits your hair health by adding more volume and strengthening it. The benefits of Gond katira for gut health and digestion include laxative effects that help in preventing constipation.

How to consume gond katira?

There are several ways to consume gond katira such as:

1. You can make drinks like lemonade, chaas, sattu or traditional sharbets with gond katira.
2. It can be used for salads dressing, dips, thick chutneys.
3. It can be also used in making puddings, jellies, kheer or sweets.

Melons:

Watermelons and muskmelons are high in water content which helps to regulate body temperatures. Melons also help with weight loss as it is very few calories. They help you in staying hydrated and gives you a wonderful cooling and refreshing effect.

How to consume melons?

You can consume melons in fruit chaat, salads, smoothies, shakes, ice-creams, lemonades, etc.

Mangoes:

Mangoes are the perfect summer treat. As a summer fruit, it is very refreshing and can help prevent heat strokes. It is also high on vitamins A and C which help build the immune system.

How to consume mangoes?

You can slice your mango and eat it or can make ice-creams, shakes, smoothies, etc.

Cucumber:

Cucumbers are loaded with fibre and also contains high amount of water content. Additionally, the fiber boost they give you helps you to avoid constipation. It is also rich in vitamin K which helps you in blood clotting and keep your bones healthy.

How to consume cucumbers?

You can consume cucumber in your salads, raita, cucumber sushi, snacks, etc

Curd:

Curd is not only delicious but also gives you a coolant effect to the body. It gives you a cooling, soothing and light feeling. Regular consumption of curd in summer helps you cool the stomach. It is rich in calcium which helps in strengthening of your bones, teeth and nails.

How to consume curd?

You can make spicy buttermilk (masala chaas), or sweet lassi, fruit yogurt, raitas, smoothies with curd, etc.

Summer coolers:

Mint lemonade:

Mint Lemonade is one of the best options to beat the heat and keep you hydrated in this hot summer. This is our go to drink whenever we feel thirsty. Mint is really refreshing and also makes you feel fresh when you have it after you come back home from scorching hot sun.

Ingredients:

• Lemon Juice-1 tbsp
• Mint Leaves-10-12
• Water-1 cup/1 glass
• Sugar-1 tsp (optional)
• Black salt-1 tsp

Method of preparation:

• Firstly, squeeze out the juice from half lemon and remove the seeds.
• Secondly, wash the mint leaves . Next, add the lime juice, mint leaves and ¼ cup of water into a blender and blend them well.
• Now, add in the remaining water, sugar and salt to taste and strain them in a glass.
• Finally, serve it with ice cubes.

Aam panna:

Aam panna is everyone’s favorite drink in summers. There’s nothing better than a glass full of tangy Aam Panna to refresh your body. It not only quenches your thirst but is also considered beneficial for a good digestive system.

Ingredients:

• Green mangoes-500 g
• Sugar-2-3 tbsp
• Black salt -2 tsp
• Cumin seeds, roasted and powdered-2 tsp
• Mint leaves, finely chopped-2 tbsp
• Water-2 cups

Method of preparation:

• Firstly, boil the mangoes till they become soft inside, and the skin gets discolored.
• Secondly, remove the skin when it cools down and squeeze the pulp out of the mangoes.
• Next, mix all the ingredients together, blend and add 2 cups of water.
• Finally, put some ice in the glasses and pour the panna over it.

Sattu sharbat:

Sattu sharbat is native to Bihar but has its own variations in states like Punjab, Madhya Pradesh and Uttar Pradesh. This cooler recipe is considered a detox drink that cleanses the system properly and aids in weight loss. It also gives you a very refreshing taste.

Ingredients:

• Chana sattu – 1/4 cup
• Water, chilled – 4 cups
• Lemon juice – 2 teaspoons
• Cumin powder, roasted and powdered – 1 teaspoon
• Mint leaves, chopped – 2 teaspoons
• Black salt to taste
• Raw Mango, grated- 2 teaspoons

Method of preparation:

• Firstly, add all ingredients such as sattu, lemon juice, cumin powder, mint leaves, black salt, raw mango and water in a jug and mix well.
• Next, serve the drink in glasses along with some ice cubes.
• Finally, garnish it with more mint leaves.

Masala chaas:

Masala chaas is the most favourite amongst the famous Indian traditional drinks. It is a salty drink, mainly for summers to energize the body in the heat. It is one of the easiest drinks that can be prepared in no time.

Ingredients:

• Buttermilk-1 glass
• Mint leaves, chopped-6-7
• Chilli, chopped-1/2 tsp
• Black salt, to taste
• A pinch of chaat masala

Method of preparation:

• Firstly, in a bowl, add the buttermilk, chopped mint leaves, chilli, and black salt.
• Next, mix it thoroughly.
• Now, pour it in a glass and add a pinch of chaat masala.
• Finally, garnish it with coriander leaves and serve.

Mango lemonade:

Mango Lemonade recipe for a fruity, citrusy, and refreshing drink. Perfect for bringing you sunshine any time of the year! Made with sugar, water, lemon, and mangoes. You are mere moments away from sipping this dangerously easy drink. This easy and simple refreshing mango lemonade or limeade is made with ripe mangoes, lemon or lime juice, sugar/honey, water, and ice.

Ingredients:

• Mango pulp or chunks- 1 cup
• Lemon juice-2 tbsp
• Sugar-1 tbsp
• Water-2 cups
• Mint leaves (for garnishing)

Method of preparation:

• Firstly, add the mango chunks, lemon, sugar, 1 cup of water and a few ice cubes in a blender and blend until you have a smooth mix. You can also strain if you want to.
• Secondly, mix in the rest of the water and mix thoroughly.
• Finally, serve and garnish with fresh mint leaves.

Coconut water with lemon and mint:

A quick summer drink to quench your thirst and soothe your soul. Coconut is loaded with electrolytes. So, when it comes to staying hydrated while replenishing nutrients, then there is nothing better than a glass of refreshing and breezy coconut water.

Ingredients:

• Coconut-1
• Mint leaves-7-8
• Honey-1 tbsp (optional)
• Lemon juice-1 tbsp

Method of preparation:

• Firstly, break a coconut and empty the water in a jug.
• Secondly, scrape off white coconut using a spoon and chop it finely and add it to coconut water.
• Next, add mint, honey and lemon juice as well as lemon peel.
• Lastly, mix well and serve with ice cubes.

Watermelon-coconut cooler:

Summer is a watermelon season. And, the watermelon coconut cooler is one of the drinks which is perfect to soothe your thirst on a hot summer day. It is not only delicious but also refreshing.

Ingredients:

• Watermelon, chilled and cubed-1 cup (seed free)
• Coconut water – 1 cup
• Lemon juice-1 tbsp

Method of preparation:

• Firstly, place watermelon cubes, coconut water, and lemon juice in blender and blend until it becomes smooth.
• Next, serve it with some ice cubes and enjoy!

Sabja lemonade:

Sabja lemonade is a very delicious, refreshing and healthy summer drink. It helps you to hydrate yourself and and boost your immunity.

Pro tip: Sabja seeds are very hard and that is why you cannot consume them raw. So, they are best consumed after soaking in water which makes them more gelatinous.

Ingredients:

• Sabja seeds-1 tsp
• Mishri, powdered-1 tbsp
• Lime juice-2 tbsp
• Lime, sliced-1
• Mint leaves-8-10

Method of preparation:

• Firstly, sabja for 15 minutes and let it form a gelatinous structure.
• Next, in a jar. add soaked sabja, lime juice, powdered mishri and mint leaves. Also, crush some mint leaves better flavour.
• Now, add 2 glasses of chilled water to the jar and stir everything well.
• Lastly, you can add few ice cubes and serve this sabja drink to cool yourself down from this summer.

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Nowadays, back pain has become so common that almost everyone complain about it at some point of time. It can interrupt your day or interfere with your plans. It can also result from injury and some medical conditions.

Back pain can affect people of any age but the reason may be different for everyone. As people get older, the chance of developing lower back pain increases due to factors such as previous occupation or degenerative disk disease.

Furthermore, physical inactivity is also one of the reasons these days for the back pain. When an individual does not meet the recommended level of physical activity, he or she will be classified as physically inactive. This prolonged physical inactivity can actually increase back pain as the back becomes stiff, weak, and de-conditioned.

Want to know about cervical pain. A comprehensive guide on cervical pain and how to manage it at home?

What are the types of back pain?

There are two types of back pain:

• Acute back pain: It is a short-term back pain which lasts a few days to a few weeks. It tends to get better on its own within a few days with self-care.

• Chronic back pain: It is defined as the pain that continues for 12 weeks or longer, even after an initial injury or underlying cause of acute low back pain has been treated. About 20 percent of people affected by acute low back pain develop chronic low back pain with persistent symptoms at one year.

What are the risk factors for developing back pain?

The risk factors of developing back pain are as following:

Age: 

The first attack of low back pain typically occurs between the ages of 30 and 50 years, and back pain becomes more common with advancing age. The inter-vertebral discs begin to lose fluid and flexibility with age, which decreases their ability to cushion the vertebrae.

Sedentary lifestyle:

Your prolonged inactivity can increase back pain as this inactivity can make your back stiff, weak, and atrophied. As the pain increases, many patients reduce their activity more resulting in even more back pain and aggravating the cycle of inactivity and back pain recurrence. Studies also shows that low-impact aerobic exercise can help maintain the integrity of inter-vertebral discs.

Weight gain: 

Being overweight, obese, or quickly gaining significant amounts of weight can put stress on the back and lead to low back pain.

Job-related factors: 

If you have a job that requires heavy lifting, pushing, or pulling, particularly when it involves your spine, can lead to injury and back pain. Also, working at a desk all day can contribute to pain, especially from poor posture or sitting in a chair with not enough back support.

Smoking: 

It can restrict blood flow and oxygen to the discs, causing them to degenerate faster leading to back pain.

Psychological factors: 

Mood and depression, stress, and psychological well-being also can influence the likelihood of experiencing back pain.

(Source: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet)

How common is back pain?

Back pain is one of the most common medical problems which affects 8 out of 10 people at some point of their lives. It can range from a dull, constant ache to a sudden, sharp pain. This back pain can be acute as well as chronic. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Whereas chronic back paint lasts for more than three months.

The estimated worldwide lifetime prevalence of back pain varies from 50% to 84%.  Studies in developed countries have shown that the back pain point prevalence was 6.8% in North America, 13.7% in Denmark, 12% in Sweden. Also, 14% in the United Kingdom, 33% in Belgium, and 28.4% in Canada. Similarly, some studies in developing countries have revealed much higher incidence of 72.4% in Nigeria, 64% in China, and 56.2% in Thailand.  

The occurrence of back pain in India is also alarming with nearly 60% of the people in India have suffered from low back pain at some time during their lifespan.

(Source: https://indianjpain.org/article.)

How to treat your back pain at home?

Back pain which results from improper body postures may be prevented by avoiding movements that jolt or strain the back and maintaining correct posture. There are several ways to treat back pain at home. Here are few recommendations for keeping one’s back healthy.

Try heat and ice:

Both are very good in relieving back pain. You can use the option which works best for you. Usually, ice is best if your back is bothered by swelling or inflammation. A heating pad may be better if you’re trying to relax stiff or tight muscles. Furthermore, you should not exceed this treatment for more than 20 minutes at a time. And don’t use them if you’re also putting muscle-ache creams or ointments on your skin.

Exercise:

Stay active through regular exercise to keep muscles strong and flexible. You can opt for age-appropriate exercises that are specifically targeted to strengthening lower back and abdominal muscles.

Weight loss:

Loose weight if obese or overweight to maintain healthy weight. By maintaining healthy weight and eating a nutritious diet with sufficient daily intake of calcium, phosphorus, and vitamin D can promote new bone growth and strengthen your bones.

Stretch in between your working hours:

You can switch sitting positions often and can take a small walk around the office or gently stretch your arms and legs to relieve tension in your muscles. Also, placing a pillow or rolled-up towel placed behind the small of the back can provide some lumbar support.

Wear comfortable shoes:

If you like wearing heeled shoes then you should opt for the comfortable no-heeled or low-heeled shoes which will help you in preventing your back pain.

Sleeping posture:

Sleeping on one’s side with the knees drawn up in a fetal position can help open up the joints in the spine and relieve pressure by reducing the curvature of the spine.

 Smoking cessation:

Smoking reduces blood flow to the lower spine, which can contribute to spinal disc degeneration. It also increases the risk of osteoporosis and impedes healing. Excessive coughing due to heavy smoking also may cause back pain.

How does yoga help in relieving your back pain?

There are several types of yoga that involves practicing specific postures or poses, breathing exercises, and relaxation techniques. Yoga can stretch and strengthen your muscles and improve posture.

Downward-Facing Dog (Adho Mukha Svanasana):

This yoga pose is a great for total body stretch. This posture targets the large muscles that help form lower back, support and also strengthen your spine.

How to do it?

• Firstly, bend on your hands and knees, with your hands slightly in front of your shoulders.
• Now, pressing your lower body back, raise your knees away from the floor. And lift your tailbone up toward the ceiling.
• For an added hamstring stretch, you can also gently push your heels toward the floor. Hold the position for a while and repeat the same pose.

2. Child’s pose (balasana):

Child’s pose is an active stretch that helps elongate your back.

How to do it?

• Firstly, start on all fours with your arms stretched out straight in front of you. Then sit back so you butt come to rest just above but not touching your heels.
• Hold the position for a while, and repeat the same.

Pigeon’s pose (Kapotasana):

Pigeon pose is a popular yoga pose that stretches your hips and lower back

How to do it?

• Firstly, start in downward facing dog.
• Next, lift your leg and bring your knee behind your wrist.
• Now, walk your back leg directly behind. Next, untuck your toes and press into the top of your back foot so that your back leg is active.
• Keep your knee outside of your hip.
• Fold forward keeping your shoulders away from your ears.
• Finally, rest your head on a yoga mat for support.

Cat and cow pose (Marjaryasana/Bitilasana):

Cow and Cat stretches helps to loosen your back muscles. Moreover, moving back and forth from Cat to Cow helps move your spine onto a neutral position, relaxing the muscles and easing tension.

How to do it?

• Firstly, start in an all-fours position, move into Cat pose by slowly pressing your spine up and arching your back.
• Next, hold for a few seconds and then move to Cow by scooping your spine in, pressing your shoulder blades back and lifting your head.
• Repeat this Cat to Cow, and Cow back into Cat formation for few times.

Bottom line:

Back pain can range from a dull, constant ache to a sudden, sharp pain. It has become so common which can interrupt your plans. This condition can affect people of any age but with different reasons. Although, old age increases the chance of developing lower back pain. It can be acute as well as chronic.

The risk factors for the back pain can include age, sedentary lifestyle, job-related factors, smoking, weight gain, etc. These factors can lead you to severe health condition if proper measure are not taken.

Moreover, this back pain can be treated at home with few home remedies such as ice/hot pack, common and simple physical exercise, yoga, maintaining correct posture, etc. By taking correct measures at correct time instead of ignoring can help you to prevent your back pain.

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What is cervical pain?

Our cervical spine or neck spine is a coordinated network of nerves, bones, joints, and muscles that extend from skull to upper torso. It provides support and mobility for the head. Any abnormalities, inflammation, or injury in nerves, bones, joints or muscles of the neck can cause neck pain or stiffness. This is called cervical pain.

Cervical pain usually goes away within a few days or weeks, but pain that persists for months may signal an medical cause that needs to be addressed. It is common among adults, but it can occur at any age.

It is a fairly common health problem, and most people may experience it at one point in their lives.

Check out this article about back pain. How to manage your back pain at home?

What is the prevalence of cervical pain?

Prevalence is generally higher in women than in men, also higher in high-income countries compared with low- and middle-income countries. Furthermore, it is higher in urban areas compared with rural areas and peaks at around 45 years of age. 

Moreover, rates of recurrence and chronicity of neck pain are high. Most people with neck pain do not experience a complete resolution of symptoms, with between 50% and 85% of those who experience neck pain reporting neck pain again 1 to 5 years later. Childs et al suggest that 30% of patients with neck pain will develop chronic symptoms and 37% of individuals who experience neck pain will report persistent problems for at least 12 months. In chronic conditions, the course may be stable or fluctuating, but in most cases can best be classified as recurrent, characterized by periods of relative improvement followed by periods of relative worsening. 

(Source: https://www.physio-pedia.com/Epidemiology_of_Neck_Pain)

How can you develop cervical pain?

Well, you can develop cervical pain in many ways which can include:

• It may start slowly as mild or only occur toward the end of a work day but then it might recur and get worse with time.
• Neck pain may also start right after a you get injured around upper body area or if you slept awkwardly on the neck.
• It may be a delayed symptom after an injury. Sometimes neck pain may occur as a delayed reaction of your injury such as after a car or bike accidents. They may begin hours or a few days after the injury occurred and also may get worse over time.
• It may be due to carrying a heavy item which puts strain on one side of the body.
• If you are spending extra time hunched over a computer monitor or phone.
• Also, pain caused by a physical problem such as a herniated disc or compressed nerve.

What are the signs and symptoms of cervical pain?

Cervical pain usually involves one or more of the following symptoms and signs:

• Stiff neck: You may have soreness and difficulty in moving your neck, especially when trying to turn the head from side to side. You may also feel pain in the middle or on either side of your neck, and may extend to the shoulder or to your upper chest.
• Numbness or sharp pain: A nerve can become pinched or compressed when the muscles, bones or tissues surrounding it apply too much pressure. As a result, you may feel numbness, pins and needles or a tingling sensation that can be felt down your arm, sometimes right down to your fingers. This type of pain typically occurs in the lower neck.
• Radicular pain: This pain travels from a nerve from the neck into the shoulder and arm. The intensity of pain can vary and this nerve pain might feel like it is burning or searing.
• Cervical radiculopathy: Neurological deficits such as problems with reflexes, sensation, or strength may be experienced in the arm due to nerve root compression.
• Trouble with gripping or lifting objects: This happens if numbness or weakness goes into the arm or fingers.
• Headaches: An irritation in the neck can affect muscles and nerves connected to the head which sometimes may lead to headaches.

What are the risk factors of cervical pain?

The most common risk factors of cervical pain are:

• Elderly people: In elderly people, the cervical spine discs becomes weak or break down, lose fluid, and then become stiffer. This makes people above the age of 60 years more susceptible to this cervical pain.

• People having desk jobs involving use of computers: This can cause awkward positioning of the neck which can exert pressure on the neck causing injury, thus increasing the risk of cervical pain. 

• Neck injuries: Pressure or sudden jerk to a neck that has a history of injury can increase the risk of the person suffering from cervical pain. 

• Smoking: Researches show that smoking can elaborate the pain caused due to cervical pain. 

How to diagnose cervical pain?

Diagnosis of cervical pain can be done by physical examination, imaging tests and nerve function tests.

A physical examination includes:

• Checking range of motion in your neck.
• Testing your reflexes and muscle strength to find out if there’s pressure on your spinal nerves or spinal cord.
• Watching you walk to see if spinal compression is affecting your gait.

Imaging tests can provide detailed information to guide diagnosis and treatment. These include:

• Neck X-ray: An X-ray can show abnormalities, such as bone spurs, that indicate cervical pain. Neck X-ray may also help you to rule out rare and more serious causes for neck pain and stiffness, such as tumors, infections or fractures.
• CT scan: A CT scan can provide more detailed imaging, particularly of bones.
• MRI: MRI can help pinpoint areas where nerves might be pinched or compressed.

Nerve function tests to determine if nerve signals are traveling properly to your muscles can be done. These include:

• Electromyography: This test measures the electrical activity in your nerves as they transmit messages to your muscles when the muscles are contracting and at rest.
• Nerve conduction study: Electrodes are attached to your skin above the nerve. A small shock is passed through the nerve to measure the strength and speed of nerve signals.

(Source: https://www.mayoclinic.org/diseases-conditions/cervical-spondylosis/diagnosis-treatment/drc-20370792)

Do you know that poor posture can cause cervical pain?

Poor head posture is one of the common cause of cervical pain. If you tilt your head forward to type or text the it puts excess weight on the cervical spine. This poor head posture is a leading cause of neck pain in patients under 45 years of age. This leads to chronic neck pain that may turn into Dowager’s Hump (an outward curvature of the thoracic vertebrae of the upper back), which makes the base of the neck look fleshy and rounded.  

Is there anything that you can do to prevent cervical pain?

Well yes, you can prevent cervical pain by making changes in your lifestyle. This change in lifestyle will help make you less sedentary, or improve in your working style and posture can prevent neck pain in many cases.

Here are few tips which will help you in preventing your cervical pain.

• Always fasten your seat belt and headrest behind your neck can also prevent some neck injuries from auto accidents.
• When you are working on your computer, always place your computer monitor at eye level to avoid straining your neck.
• You can stretch regularly if you have a desk job or traveling for long hours.
• Try to participate in physically activities such as yoga or pilates class.
• You should keep your posture in mind and avoid hunching your shoulders forward.

How to treat your cervical pain at home?

Take it easy:

Nowadays, most people live a very hectic life. And if you’re living with cervical pain on top of that then it is important to temporarily ease back on your activities. If muscles, tendons, or ligaments have been over-exhausted or overused, then it makes sense to give them a rest. You should limit or avoid neck movements that exacerbate the pain. However, after an initial rest period, try to get back to normal activity levels if possible as too much rest can cause muscles to weaken and tighten, which can lead to more pain.

Apply cold/heat:

You can either apply ice or heat to the neck for pain relief, depending on your preference. Ice tends to be good at stopping the injury’s initial inflammation and numbing pain. Heat tends to be good at relaxing muscles and helping nutrient-rich blood flow into the area to promote healing. Just be careful to limit applications to 20 minutes or less at a time and regularly check the skin to avoid tissue damage.

Heat packs and ice packs are readily available at the store, or you can make them from common items at home, such as using a frozen bag of peas.

(Amazon link for hot/cold pack: https://www.amazon.in/SAXAT-water-relief-heating-muscle)

Do some stretching:

You can go for gentle stretching or massage. Some gentle stretching can help reduce tightness in the neck as you recover. As long as the massage or stretching doesn’t increase pain, it can help relax muscles, help in flexibility and improve your blood flow.

Here are a few simple stretches for pain that you can do at home:

1. You can try slowly stretching your neck to one side, and then the other. With your left hand, apply very light tension on your chin so that your head turns slightly more. Hold for 20 seconds and return your head slowly to center and then repeat it to other side.

2. You can bend your head forward and try to touch your chin to your chest. Relax the shoulders as you do this and hold for 20 seconds and repeat.

3. You can lie on your back with your knees bent and a pillow under your head and neck for support. Nod your head forward gently. Hold the position for 10 seconds and then relax and repeat the same.

If you feel significant discomfort or pain with any of these stretches, then you should stop immediately.

Correct your posture:

Bad posture is one of the major contributor to neck pain. You should always pay attention to your bodily posture such as sitting, standing, or lifting. Keep your head and neck straight and make sure your back is supported. For example, when you sit at your desk, your computer should be at eye level and chair should be right up against your back.

A soft neck brace:

If you wear these neck braces then it can help you to relieve pain temporarily. However, long-term use can result in weaker neck muscles.

(Amazon link for neck brace: https://www.amazon.in/Hexafit-Premium-Durable-Cervical-Collars/dp/B085S3H2QJ/ref=asc_df_B085S3H2QJ/?tag=googleshopdes-21&linkCode=df0&hvadid=544987653559&hvpos=&hvnetw=g&hvrand=16936540504031006717&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9303870&hvtargid=pla-1638991426218&psc=1)

What exercise can you opt for your cervical pain?

Researches shows that exercise is an effective way to treat cervical pain. According to a study in the Journal of the American Medical Association, women with chronic cervical pain who performed strength and endurance exercises using resistance bands and light weights significantly reduced their neck pain and disability. It’s also important to keep active in general. Aerobic exercise of 30 minutes such as walking, biking, swimming every day can keep your back muscles strong.

Some common yoga pose which can help to treat your cervical pain:

Bhujangasana (Cobra Pose):

1. Begin on your belly with your feet hip-distance apart and your hands beside your ribs.
2. Now, extend your big toes straight back and press down with all ten toenails to activate your quadriceps.
3. Next, rotate your inner thighs toward the ceiling to broaden the lower back. Pressing down lightly with your hands, start to lift your head and chest, rolling your shoulders back and down.
4. Also, keep the back of your neck long and focus on lifting your sternum instead of lifting your chin.
5. Your arms should be straight while keeping your shoulders remaining away from your ears. Keep at least a slight bend in your elbows.
6. To exit the pose, release back to your mat.

Ardha Matsyendrasana (Sitting Half-Spinal Twist):

• Firstly, sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
• Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight).
• Take the right leg over the left knee.
• Place the left hand on the right knee and the right hand behind you.
• Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
• Keep the spine erect.
• Hold and continue with gentle long breaths in and out.
• Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck and sit up relaxed yet straight.
• Repeat to the other side.
• Breathing out, come back to the front and relax.

Dhanurasana (Bow Pose):

1. Firstly, lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.
2. Next, fold your knees, take your hands backward, and hold your ankles.
3. Breathe in, and lift your chest off the ground and pull your legs up and towards the back. 
4. Look straight ahead and keep the pose stable while paying attention to your breath.
5. Next, continue to take long, deep breaths as you relax in this pose. But, bend only as far as your body permits you to. Do not overdo the stretch.
6. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Matsyasana (Fish Pose)

1. Firstly, lie on your back and come up to your elbows with your forearms flat on the mat and your upper arms perpendicular to the floor.
2. Next, keep your forearms in place and puff up your chest by rolling your shoulders back and tucking your shoulder blades firmly onto your back.
3. Now, press your palms into the mat.
4. Lower the very top of your head back until it comes to the floor, opening your throat.
5. Next, hold the toes with your hands and rest your elbows on the floor. Breathe slowly and deeply. 
6. To come out, press strongly into your forearms and raise your head off the floor. Then release your upper body to the mat.

Bottom line:

Cervical pain is a common health problem. You may experience it at sometime in your life. It is common among adults, but it can occur at any age.

It shows some sign and symptoms which may include stiffness, headaches, numbness or sharp pain or radicular pain, etc. The risk factors of this condition include elderly people, smoking, neck injuries and people having desk jobs involving the use of computers as it may strain neck muscles.

Many people experience neck pain because of poor posture and muscle strain. In these cases, your neck pain should go away if you practice good posture and rest your neck muscles when they’re sore. There are many techniques to do that such as stretching, applying cold/heat on your neck, using neck brace, etc. These techniques will help you to relax your nerves.

There are some things that you can try at home, for example, yoga poses such as bhujangasana, matsyasana, dhanurasana, aadha matsyendrasana. These yoga poses will strengthen your neck muscles and will help you to reduce your cervical pain. You should not overdo yourself and if you feel any discomfort then you should stop immediately.

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What is a migraine?

Migraine is a very common neurovascular disorder. It is characterized by episodes of headache that is often throbbing, frequently unilateral and sometimes it may be severe. These migraine attacks are also sometimes associated with nausea, vomiting, or sensitivity to light, sound, or movement. Also, migraine attacks are episodic and may vary among people. If these attacks are left untreated, they may typically last 4-72 hours.

Do you know the types of migraine?

Well yes, there are several types of migraines. Let’s discuss about its types.

• Classic migraines (migraine with aura): These are the migraines which start with a warning sign called an aura. It is a recurring headache that strikes after or at the same time as sensory disturbances called aura. These disturbances can include flashes of light, blind spots, and other vision changes or tingling in your hand or face. Auras last about 15 to 30 minutes.

• Common migraines (migraine without aura): These migraines do not with an aura. The common migraines may start slowly than classic migraines. It may also last longer, and interfere more with daily activities. The pain of common migraines may be on only one side of your head. This type is very common among people.

• Migraines without head pain: This type also known as “silent migraines”. In this, you may feel other migraine symptoms, but not the usual migraine pain around your eyes and temples. But they may produce other symptoms, including upset stomach, dizziness, and sensitivity to light or sound.

• Hemiplegic migraines: This type of migraine cause one side of your body to become weak. These symptoms are only temporary. This weakness may affect the areas of your body such as your face, arm, or leg. And it may last from an hour to even days. In this type, the head pain can come before or after the weakness. This type of migraine is also rare.

• Retinal migraines: This type cause changes in your vision that are not related to aura vision changes. For retinal migraines, symptoms involve diminished vision or even blindness in one eye. These symptoms do not last long. They can occur before or after head pain.

What are the symptoms of migraine?

Migraine occurs differently in different people. They may happen in stages which may include:

Prodrome: It is an early sign or symptom that often indicates the onset of a disease before more specific signs and symptoms may develop. Hours or days before a headache, most of people who have migraines may notice symptoms such as:

• sensitivity to light, sound, or smell
• Fatigue
• Food cravings or lack of appetite and severe thirst
• Mood changes
• Bloating, constipation or diarrhea

Aura: Aura is a sensation which you experience at the onset of a neurological condition such as migraine. These symptoms stem from your nervous system and often involve your vision. They usually start gradually, over a 5- to 20-minute period, and last less than an hour.

• may see black dots, wavy lines, flashes of light, or hallucinations
• blurred vision
• not be able to see at all
• tingling or numbness on one side of your body
• a heavy feeling in your arms and legs
• ringing in your ears
• changes in smell, taste, or touch

Attack: A migraine headache usually begins with dull ache which then grows into a throbbing pain. This pain can also move from one side of your head to the other parts. The duration of migraines will vary person to person. For some people, it may last for only few hours and for other, may last for days.

Postdrome: It is a symptom or set of symptoms that occurs after a particular condition has passed. This stage can last up to a day after a headache. The symptoms may include:

• tired, wiped out, or cranky
• unusually refreshed or happy
• muscle pain or weakness
• food cravings or lack of appetite

What are the triggers of the migraine?

Let’s understand about few common triggering factors. These include:

Hormone changes: Most of the women notice that they have headaches around their period, or when they are pregnant, or when they’re ovulating. Symptoms may also be due to menopause, birth control that uses hormones, or hormone replacement therapy.

Stress: It is one of the common factor for the stress. When you are in stress, your brain releases chemicals that can cause change in blood vessel of your body that might lead to a migraine.

Food: There are specific foods and drinks, such as aged cheese, alcohol, and food additives like nitrates and monosodium glutamate may be responsible in some people.

Skipping meals: Skipping meals cab be a big migraine trigger. Because skipping meals can cause blood sugar level dips and this may lead to migraine attacks.

Caffeine: If you are having too much caffeine then it can lead to a migraine attack for some people. However, cutting out caffeine at once can also trigger a migraine attack. Thus, it is best to try and gradually cut down the amount you have, rather than stopping suddenly.

Changes in weather: Weather like storms, changes in barometric pressure, strong winds, or changes in altitude may also trigger a migraine.

Senses: Loud noises, bright lights, and strong smells can set off a migraine.

Medications: Medications such as vasodilators which may widen your blood vessels and in turn can trigger migraines.

Tobacco: Nicotine is a chemical which is generally present in tobacco products like cigarettes. When you smoke, nicotine causes the blood vessels in your body to narrow. This reduces blood flow to your brain. This reduction in blood flow may trigger a migraine.

Changes to your sleep: Some people may get headaches when they sleep too much or not enough.

What is the relationship between diet and migraine?

Migraine is a primary headache disorder. Dietary triggers are a common cause of migraine and certain diets have been reported to decrease the frequency of migraine attacks if dietary triggers or patterns are adjusted. There certain diets that are helpful in migraines are as follows:

Elimination Diets:

There are a number of foods that may have an impact on headaches. For some people, it is clear that a particular food causes a problem whenever you eat it. But for others, different foods may contribute to these headaches. Elimination diets require the identification of provocative dietary ingredients and their subsequent elimination. Decreasing intake of these compounds can reduce headache frequency for some people.

• To identify the triggering dietary ingredients, an individual notices a high frequency of headache or migraine upon exposure to a dietary trigger and, consequently, avoids it.
• Most experts recommend that it should be followed for at least 3 months. Depending on how frequent headaches are, patients may be able to tell much sooner than that if it is working or not.
• Dietary triggers do not necessarily point to a food allergy. Food intolerances are more common than food allergies. Therefore, it is important to distinguish between a food allergy and a food trigger for migraine.
• A complete food diary noting the presence or absence of migraine for assessment by physicians can be useful. Exposure to a given food may not always trigger a headache, and the amount of food or the time of exposure might largely influence the outcome.
• Patients with headaches should be encouraged to eat regular meals, whether they are eliminating a food or not. This is because low blood glucose trigger headaches for some people.
• A person on an elimination diet should plan carefully if they are traveling or going to be eating foods cooked by others.
• A number of other triggers, apart from food such as stress, weather conditions, and dehydration, may initiate the migraine process. According to the literature, a food might be a trigger if headache occurred in ≥50% of instances within one day of exposure.

Migraine diets:

There are specific diets for migraine alongside elimination diets. The types of diets that are proposed to be beneficial for migraine are not evidence-driven, but have been proposed to act through a variety of mechanisms. For example, acting on serotoninergic dysfunction, neuronal excitability, brain mitochondrial function, neuroinflammation, hypothalamic function, and platelet aggregation.

• Keto diet, high-folate, low-fat, modified Atkins, and high omega-3 or low omega-6 diets have demonstrated beneficial effects.
• Ketogenic and modified Atkins diets promotes neuroprotection, improve mitochondrial function, compensate for serotoninergic dysfunction, decrease calcitonin gene- related peptide (CGRP) levels, and suppresses neuroinflammation.
• Ketogenic diets also produces ketosis in the body leading to the elevation of ketone bodies, which is beneficial in migraine prevention. Ketone bodies act on mitochondrial functioning, oxidative stress, cerebral excitability, inflammation, and the gut microbiome.
• A low glycemic diet might also be useful in migraine. This diet helps in migraine by lowering the inflammatory state.
• A balance between the intake of omega-6 and omega-3 fatty acids has also been suggested to reduce inflammatory responses, enhance platelet function, and regulate vascular tone. Therefore, a dietary strategy reducing omega-6 and increasing omega-3 fatty acid intake may prove beneficial for migraine.
• Sodium levels have been shown to be higher in the cerebrospinal fluid of patients with migraine than in people without migraine, particularly during a headache attack. While a low-sodium diet has been shown to be protective for elderly individuals, but in a young female population without hypertension, a high-sodium diet was shown to be beneficial. Therefore, sodium intake should be tailored to specific patient populations.

Gut brain axis and probiotics:

Is there a relation between gut brain axis and migraine?

Migraine is often accompanied by gastrointestinal symptoms, including nausea, vomiting, dyspepsia, and bowel disturbances. A link has also been found that headaches occur at a higher rate in patients with gastrointestinal disorders. Studies have also suggested that migraine is associated with inflammatory bowel disease and celiac disease. The concept of a gut–brain axis, explains a bidirectional relationship between the gastrointestinal system and the central nervous system. The cross-talk between the gut and brain may impact several neurological and behavioral disorders. That is why, the modulation of the gut microbiota is helpful in treating or preventing those disorders.

Probiotics and migraine:

• Studies suggest that probiotics might be useful for some neurological disorders, such as Parkinson’s disease. Evidence, however, is limited for migraine. Alteration in the gut microbiota by probiotics has demonstrated beneficial effects, and certain probiotics mainly the strains of lactobacilli and bifidobacteria could prove useful to increase the integrity of the gut epithelial barrier.
• Migraine may improve by dietary approaches with beneficial effects on the gut microbiota and gut brain axis. It also includes appropriate consumption of fiber, low glycemic-index diet, supplementation with vitamin D and omega-3 fatty acids, low-fat vegan diet, gluten-free diet, probiotics, and weight-loss diets.

(Source: https://www.mdpi.com/2072-6643/12/6/1658)

Is there any relation between reduced calories and headaches?

Headaches can occur for a person due to different reasons. These reasons are:

• If you are not getting enough calories, you may feel fatigue and a calorie deficit headache which can be counter-productive to losing weight.
• Skipping meals is not a healthy or migraine-friendly tactic. This may lower your blood sugar levels which is a common migraine trigger. 
• If migraine attacks increase after you start a new exercise program, chances are that you are experiencing exercise-induced migraine. It is difficult to point out a single reason for these pains. It could be due to changes in blood pressure during exercise. Certain heavy intensity exercise like weightlifting, rowing, running are the common triggers.

How to control migraines at home without medicines?

If you are facing migraines, then you can follow the following methods to control them naturally at your home. Let’s understand these methods one by one.

Dietary modifications:

There are certain foods which contain specific chemicals and can cause migraines. Many people who get migraines may notice that certain foods can trigger them. These foods may include: processed foods, red wine, alcohol, chocolate, caffeinated beverages. Therefore, modifying diet or eating patterns to avoid the triggers of migraine may help you to prevent migraines in the future.

Stay hydrated:

Dehydration may lead you to develop a headache. Several studies have demonstrated that chronic dehydration is a common cause of migraines. And drinking water helps to relieve headache symptoms in most dehydrated individuals. To help avoid dehydration headaches, focus on drinking enough water throughout the day and eating water-rich foods.

Stress management:

Stress is a one of the common trigger for migraine. It can also create a cycle where migraine pain worsens the stress, which then triggers another migraine. You can try managing your stress by exercise, or meditation. You can also choose to take a warm bath or listen to music to relieve your stress.

Get adequate sleep:

Sleep is very important for your health. The deprivation of sleep can be detrimental to your health in various ways and can also cause migraines.

What is the relation between sleep and migraines?

A study compared headache frequency and severity in those who got less than six hours of sleep per night and those who slept longer. It was found that those who got less sleep had more frequent and severe headache. However, getting too much sleep has also been shown to trigger headaches as well. Thus, getting right amount of sleep is very important to prevent these headaches. The sleep of 8-9 hours per night is essential.

Essential oils:

You can use these essential oil as natural remedies for your migraines. Lavender and peppermint is an essential oil which is beneficial in stress, anxiety, and headaches. A study published in European Neurology found that lavender oil inhalation helped reduce the severity of migraine headaches in some people.

Try yoga:

Exercise of heavy intensity may trigger migraines for some people. But yoga with its slower movements is a safe alternative to heavy workouts. Including regular yoga sessions in your lifestyle may help you to cut the number of attacks of migraines and make them less intense when they do happen.

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Firstly, let’s understand about PCOS. What it is and how it occurs in females of reproductive age?

What is PCOS?

PCOS stands for Polycystic Ovarian Syndrome. It is a condition in which the ovaries produce an abnormal amount of androgens, a male sex hormones that are usually present in women only in small amounts. P in PCOS stands for polycystic which means that are formation of cysts in ovaries. But not all the women with PCOS develop cysts.

These cysts develop when a woman doesn’t make enough hormones needed to ovulate. So, when ovulation doesn’t happen, the ovaries can develop many small cysts. And these small cysts make excess male hormones called androgens.

Interesting fact: PCOS was first reported by Stein and Leventhal in 1935. However, even today there is a lack of awareness regarding the condition in India and often remains undetected for years.

Why does this PCOS occurs in females of reproductive age?

• Genetics: It is well known that genes can trigger a hormonal cascade. It may be possible that you may inherit the risk for PCOS. In a study conducted at the University of Alabama at Birmingham, the researchers found that 24% of women with PCOS had a mother with PCOS and 32% of the women had a sister with the condition.

However, there is no such single PCOS gene but a wide variety of genes and mechanisms seem to be at work, which may explain why PCOS has a wide range of symptoms and develops at different ages for women.

• Insulin resistance leads to secretion of excess male hormones: Most women with PCOS are expect to gain excess weight. This weight gain status contribute to insulin resistance. It means that your body is partially unable to send enough glucose to the cells for energy throughout your body. And when it happens, the pancreas produces more insulin to help keep glucose levels even. This production of extra insulin may have negative effects such as shutting down your ovaries and leading to higher than normal levels of male hormones, called androgens, including testosterone.

These higher levels of androgens are most likely to interfere with or even halt normal ovulation. And this interference alters the secretion of luteinizing hormone and gonadotropin-releasing hormone. Both of these hormones are involved in the development and release of an egg at the midpoint of a woman’s menstrual cycle.

What are the negative effects of hormonal imbalance in females?

The hormonal imbalances due to PCOS can put women at higher risk for a wide range of negative effects such as irregular menstrual cysts and infertility.

• Irregular menstrual cycles: Women with PCOS usually have menstrual cycles with infrequent periods (often more than 35 days apart) or no periods at all (amenorrhea). Your periods may be light because you’re not ovulating or extremely heavy because the lining of your uterus, called the endometrium, continues to thicken when the monthly cycle doesn’t happen. Since this lining is shed during a menstrual period, there is more to shed when you do menstruate. Women with PCOS typically have fewer than six to eight menstrual periods in a year (the norm is about 10 to 17 periods per year.)
• Infertility: With PCOS, hormonal imbalances interfere with normal ovulation. When your ovaries do not release an egg, you can’t conceive. Polycystic ovary syndrome is the leading cause of infertility in women.

Why PCOS is common in India?

One in every 10 women in India has PCOS, a common endocrinal system disorder among women of reproductive age, according to a study by PCOS Society. And out of every 10 women diagnosed with PCOS, six are teenage girls.

PCOS was discovered in 1935. However, even today there is a general lack of awareness regarding the condition in India and it often remains undetected for years. This health condition is affects about 10 million women globally. 

The department of endocrinology and metabolism of AIIMS conducted a study in female of reproductive age which shows that about 20-25% of Indian women of childbearing age are suffering from PCOS. While 60% of women with PCOS are obese, 35-50% have a fatty liver. About 70% have insulin resistance, 60-70% have high level of androgen and 40-60% have glucose intolerance.

The incidence of PCOS among women and teenage girls has risen to such an extent that the Indian Council of Medical Research (ICMR) has taken up a nationwide survey. The reason it is dangerous is that if this condition is left unchecked or undiagnosed, it can lead to infertility among other long-term health concerns.

(Source: https://www.dailyo.in/variety/polycystic-ovary-syndrome-womens-health/story/1/16785.html)

The reason that PCOS is increasing in Indian females is because of their poor dietary habits and sedentary lifestyle.

Poor dietary habits and sedentary lifestyle:

Nowadays, everybody are too busy in their work life to take proper care of them. These hurries and worries have made people forget about the importance of proper eating habits, healthy lifestyle and proper emotional balance. The imbalance of all these things leads to lifestyle disorders and PCOS is one of them.

A sedentary lifestyle is the most common cause of this disease and that’s why PCOS is more common in the urban population than the rural one. As in cities, people have a more lack of any physical activity than the people living in villages. In villages, people are more active and eat light and healthy food, at least lighter than the urban population. Bad eating habits and unhealthy lifestyle are the main causes of every second disease.

Similarly, PCOS is also a lifestyle disorder developed from unhealthy eating and living. It should be treated properly as if remained for the long term in the body can cause many complications like infertility, hypertension, diabetes, and depression.

How can you treat your PCOS naturally?

There are various ways to manage your PCOS at home. Well, the secret lies in your kitchen. You can find the cure of PCOS in your kitchen. If you still haven’t understood what I am talking about and let me explain it to you!

To to keep it under control, women often make lifestyle changes either in their diets, adding exercise to their routine, or taking medications prescribed by their doctor. But what if I tell you that there are home remedies to keep a tab on the condition?

Well, we here at Fitpiq have got the list of tried-and-tested natural home remedies which will keep your PCOS under control. Here are few home remedies for PCOS that can help manage the symptoms and help in the treatment.

1. Cinnamon: 

Cinnamon is an easily available spice in Indian kitchen. It contains cinnamaldehyde, which reduces insulin resistance. And plays a key role in regulating your periods. It also increases the production of the hormone progesterone which helps to balance the hormones and reduces the amount of testosterone in the body.

How to take it? Well, you can add one teaspoon of cinnamon powder to coconut water, porridge, soups, curries or salads. Also, you can even mix one teaspoon of the powder in water and drink it.

2. Apple Cider Vinegar: 

Apple cider vinegar have an anti-glycemic effect which helps to regulate insulin levels in the body and thus, aids in the management of PCOS. It is also used as a home remedy for a wide range of health problems right from acne and hair fall to obesity.

How to take it? You can mix one teaspoon of apple cider vinegar to a glass of warm water and drink it on an empty stomach every day for effective results.

3. Green tea: 

We all know that green tea is brimming with potent antioxidants such as catechins which help in relieving the symptoms of PCOS by acting on the hormones. Moreover, it is also known to aid in weight loss as people with PCOS suffer from weight gain.

How to take it? If you are using green tea powder then mix a teaspoon of green tea powder to a glass of water. Let it boil for 5 minutes and then remove from flame and strain in a cup. Also, you can dip a green tea bag in a cup of boiling water.

4. Jeera seeds: 

Jeera seeds is one of the popular Indian spice. It contains antioxidants and certain chemicals which manages blood glucose levels in the body. Moreover, its powerful antioxidant also help in flushing out harmful toxins from the body.

How to take it? Well, you can add a teaspoon of jeera powder/seeds to a glass of water and boil it for 2-3 minutes. Now, let it cool and strain in a glass and drink it lukewarm. You can take it empty stomach in the morning.

5. Licorice: 

Licorice is also known as mulethi in Hindi. It is a medical herb which acts as a potent anti-adrenergic compound which helps in maintaining the levels of male hormones. It reduces inflammation, insulin resistance, and stress. Also, aids in liver detoxification.

How to take it? You can take mulethi in tea form. Just add 1 small peice of dry mulethi root or 1 teaspoon of mulethi powder to water and boil it for 5-8 minutes and strain and drink.

6. Shatavari: 

This is a ayurvedic herb. It is loaded with nutrients such as bioflavonoids, zinc, and calcium which are good for the overall women’s health. It is known to regulate the menstrual cycle and energize female reproductive cycle, which is impaired in women with the condition.

How to take it? You can add 1/2 teaspoon of Shatavari powder to a glass of milk/water, mix it well and drink it. It is easily available on online platforms so no need to worry about its availability.

7. Pumpkin seeds: 

Pumpkin seeds are loaded with nutrients. These seeds contain healthy fats which not only help manage excess cholesterol levels in the body but also regulate insulin levels. It also contains a compound known as beta-sitosterol which helps remove excess androgen and treat symptoms of PCOS such as hirsutism, acne and weight gain.

How to take it? You can take 1 tablespoon of roasted pumpkin seeds. You can also add them to your salads or smoothies.

(Source: https://www.1mg.com/articles/polycystic-ovarian-syndrome-home-remedies-for-pcos/

8. Methi Dana or Fenugreek seeds:

It is one of the famous home remedies to get PCOS under control. It has properties that can reduce cyst size and facilitate the consumption of normal menstrual cycle in women suffering from PCOS. Your consumption of fenugreek leaves or seeds will help in maintaining normal insulin levels.

How to take it? Soak methi seeds overnight and have it empty stomach in the morning. You can also consume cooked methi leaves in dals, chapatis, sabzi, etc

9. Flaxseed:

These seeds are rich in fibre, omega 3, omega 6 fatty acids and lignans which helps in reducing the testosterone in women’s body. They help in utilizing the glucose and insulin in the body.

How to take it? You can can either powder these seeds and add them to your breakfast or mix with your smoothies. You can also add them to your drinking water every day in morning/night.

10. Tulsi:

Tulsi can control androgens and moderate insulin levels. It also contains an excellent antioxidant.

How to take it? You can chew at tulsi leaves early in the morning on an empty stomach or can consume it in form of tulsi tea. Just add 5-6 tulsi tea in a glass of water and boil it for 4-5 minutes and strain and drink.

11. Bitter Gourd:

Bitter gourd is also known as karela in Hindi. It helps in keeping insulin and glucose level under control. It also helps in weight loss as women with PCOS tend to be obese or overweight.

How to take it? You can have it in form of a juice or eat it as a karela ki sabzi with a chapati.

12. Amla:

This fruit is rich in Vitamin C and has antioxidants which not just control blood sugar levels but also improve fertility in women.

How to take it? You can have it in the form of juice or can add them to your salads.

Bottom line:

PCOS was discovered in 1935 but the main cause is still known. It has been seen that more than one factor is responsible for the occurrence of PCOS in female of reproductive age. The prevalence is increasing in India rapidly. The permanent has not been found yet but you can manage it naturally at your home.

The cure to manage your PCOS lies in kitchen. Indian household kitchen contains many natural ingredients such as tulsi, flaxseed, fenugreek seeds, bitter gourd, amla, etc. which can help you control your PCOS and live your life comfortably without any stress and complications.

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What is DASH diet?

The DASH diet stands for the ”Dietary Approaches to Stop Hypertension”. It is used for the prevention and controlling of hypertension. It can also help in lowering of high blood pressure, cholesterol and other fats in your blood.

Moreover, this diet is low in sodium i.e. salt and rich in nutrients such as vitamins and minerals.

Goals of DASH diet:

• To lower blood pressure level and maintain it at desirable level.
• To control sodium intake to manage hypertension in sodium sensitive persons.
• Control of body weight at desirable level.
• To prevent long term complications of hypertension.

How DASH diet came into effect?

DASH was first introduced at a meeting of the American Heart Association in 1996. And later published in the New England Journal of Medicine in 1997.

Firstly, the DASH trial randomly assigned 456 people to different diets to test the effects of dietary patterns on lowering blood pressure. It was inferred that eating a diet with many different foods groups would show a greater effect on blood pressure than eating single nutrients, such as found in supplements or in a limited diet.

Three diets were tested:

1) a control diet, or a standard American diet.

2) a fruits and vegetables diet, similar to the control diet but providing more fruits and vegetables and less snacks and sweets.

3) a combination diet rich in fruits, vegetables, nuts, and low-fat dairy foods with reduced amounts of saturated fat, total fat, and cholesterol.

The last two diets were richer in nutrients associated with lower blood pressure, such as potassium, magnesium, calcium, fiber, and protein. All three diets provided about 3000 mg sodium, which is more than the recommended amount from the Dietary Guidelines for Americans. But less than the average sodium intake for Americans.

Despite no weight changes, the combination diet reduced blood pressure more than the other two diets. Those with hypertension showed greater decreases in blood pressure than those without hypertension. The reduction of blood pressure in the DASH combination diet was comparable to that of people on medication for stage 1 hypertension.

(Source: nutritionsource/healthy-weight/diet-reviews/dash-diet/)

DASH diet:

DASH diet emphasizes increase in low fat dairy and its products, fruit and vegetables consumption. And also reduction in fats, sweets, and red meat consumption.

It focuses on:

• dietary patterns, rather than single nutrients.
• foods that are rich in antioxidants.

Table: Number of DASH diet servings for different energy levels

Grains:

For grains, focus should be more on whole grains like whole wheat bread/chapati, oats. And millets such as jowar chapati, bajra, ragi or rice. In other words, choose whole grains over refined grains as they have more fibre and nutrients.

Vegetables:

Vegetables such as tomatoes, carrots, broccoli, green beans, green leafy, peas and sweet potatoes are a great sources of fibre, vitamins, and minerals such as potassium and magnesium. Moreover, in aspect of serving, 1 serving equals to 1 cup of raw leafy green vegetables.

Fruits:

Seasonal fruit options are always the best to choose from. These fruits are low in fat, cholesterol. And high in fibre, potassium, and magnesium, and vitamins. So, they are the obvious choice when it comes to following a healthier DASH diet.

Dairy:

When choosing dairy products as a part of DASH diet, always make sure to opt for the fat-free or low fat such as skimmed or toned milk and its products. Dairy products are rich in calcium, Vitamin D, and protein, thus adding them to your diet can be a very healthy choice.

Lean meat, poultry, and fish:

Meat is a great source of Vitamin B such as thiamine, riboflavin, niacin, vitamin B6 and vitamin B12. And also rich in protein, iron and zinc. Further, the healthiest way to consume meat, poultry or fish is to bake, grill or roast instead of frying in oil.

Nuts, seeds and legumes:

This food group is high in magnesium, potassium as well as fibre and phytochemicals. These nutrients can help to protect against certain types of cancers and cardiovascular disease.  Some examples are almonds, sunflower seeds, kidney beans, peas or masoor dal.

The important thing to remember is that nuts contain healthy fats such as MUFA and omega-3 fatty acids. A good way to include them in your diet is to add them to salads or breakfast.

Fats and oils:

The DASH diet aims to limit the total fat consumption per day by focusing on healthier fat such as MUFA and PUFA. It is important to include fats in your diet because they help to absorb important vitamins and boost your body’s immune system.

According to the DASH diet, you should limit your intake saturated fat such as butter, cheese, whole milk and cream in your diet. It also recommends to completely avoid trans fats found in processed foods and fried items.

Sweets/Sugar:

In DASH diet, you don’t have to eliminate your sweets or sugar entirely. However, you can limit the intake of them. It is also alright to use artificial sweeteners, but consumption should be in moderation.

Researches that shows the effectiveness of DASH diet:

In a study conducted by the Lawrence J. et al. and published in The New England Journal of Medicine, they enrolled about 459 adults with systolic blood pressures of less than 160 mm Hg and diastolic blood pressures of 80 to 95 mm Hg. These subjects were not on anti-hypertensive medications. For three weeks, the subjects were fed a control diet that was low in fruits, vegetables, and dairy products, with a fat content typical of the average diet in the United States. They were then randomly assigned to receive for eight weeks, a combination diet rich in fruits, vegetables, and low-fat dairy products and with reduced saturated and total fat. Sodium intake and body weight were maintained at constant levels.

The systolic and diastolic blood pressures were 131.3±10.8 mm Hg and 84.7±4.7 mm Hg respectively. The combination diet reduced systolic and diastolic blood pressure by 5.5 and 3.0 mm Hg more, respectively, than the control diet. Among the 133 subjects with hypertension (systolic pressure >140 mm Hg; diastolic pressure >90 mm Hg; or both), the combination diet reduced systolic and diastolic blood pressure by 11.4 and 5.5 mm Hg more, respectively than the control diet; among the 326 subjects without hypertension, the corresponding reductions were 3.5 mm Hg and 2.1 mm.

Few tips that will be helpful in following DASH Diet:

Getting started:

• When you think of starting with DASH diet, always keep in mind not to make changes all at once. But to change your eating habits gradually.
• It will be easier for you to add vegetables in form of a salad such as adding cucumber, onion, lettuce, carrots, or tomatoes in your lunch and dinner. In other words, try to make your meal plate as colorful as possible by adding different vegetables and fruits.
• If you don’t eat fruit daily or have juice only at breakfast, add a serving of whole fruit to your meals or have it as a snack.
• Gradually, increase your use of fat-free and low-fat milk and milk products to three servings a day. For example, drink milk with lunch or dinner to reduce your intake of saturated fat, total fat, cholesterol and calories.
• Read the Nutrition Facts label on oils and salad dressings to choose those lowest in saturated fat and trans fat.

Treat meat as a part of meal, not the sole focus:

• Limit lean meats such as fish, skinless poultry to 3-6 ounces a day i.e. 1-2 servings in a day.
• If you eat large portions of meats then you should cut them back slowly.
• Increase servings of vegetables, brown rice, whole wheat pasta, and cooked dry beans in meals which have less meat and more vegetables, grains, and dry beans.

Use foods low in saturated fat, trans fat, cholesterol, sodium, sugar:

• Fresh fruits require little or no preparation. Dried fruits are also a good choice to carry with you or to have ready in the car.
• Choose healthy snacks such as makhana, murmura, dried fruits, unsalted popcorn, seeds and nuts but mind the portions as these snacks are high in calories.
• For dessert, choose healthier options such as fresh fruit or low-fat yogurt instead of sweets such as cakes, rasgulla, burfi, pasteries, etc.

Frequency of meals:

• Frequency of meals (5-6 times), quality of meal and portion size is the key to healthier you. It has been seen that eating 5–6 small meals per day prevent your metabolism from slowing down. And it results in fat burning thus reducing your weight.

Why alcohol consumption in moderation?

• Alcohol consumption should be in moderation. Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than three drinks at a time can temporarily raise your blood pressure and repeated drinking can lead to long-term complications.

Why smoking cessation is advised?

• Smoking can cause an acute increase in blood pressure and heart rate. Nicotine found in cigarettes raises your blood pressure and heart rate. It also narrows your arteries and hardens their walls, and makes your blood more likely to clot. It stresses your heart and may cause a heart attack or stroke.

How can you control your Salt intake in DASH diet?

Take salt bottle off the table:

• As keeping salt bottle or shaker on the dining table may tempt you to add it to your meals thus removing it off the table may help you in that aspect.
• Furthermore, eating too much salt can result in water retention in our body which in turn can increase blood volume. As blood volume increases, the pressure on our blood vessels begins to increase and our heart needs to work harder to move blood around our body.
• Over time this extra strain can lead to stiffening of blood vessels and increases the risk of high blood pressure and heart disease.

Use of herbs and spices, lemon or vinegar:

• You can flavor your food with herbs and spices and also lemon or vinegar instead of salt. This will decrease the usage of salt consumption thereby keeping your blood pressure in normal range.

Reading food labels:

• Always read the food labels for sodium content before buying them. Also, choose foods that contain less than 5% for the daily value of sodium.

Avoid canned and frozen foods:

• Avoid canned and frozen foods as they are often high in salt.

Limit or avoid foods and condiments:

• Limit foods and condiments that have a lot of salt, such as pickles, olives, cured meats, ketchup, soy sauce, mustard, and barbeque sauce.

Dining out:

• When you are dining out, you can make requests that food should be made with no added salt or MSG.
• Do not include condiments such as the pickles, sauces, etc.

DASH diet meal plan:

Early morning:

• Lukewarm lemon water-1 glass
• Almnds-4+walnut-1 (Overnight soaked)

Breakfast:

• Tea-1 cup/Skimmed milk-1 glass
• Paneer vegetable poha-1 pc/Paneer poha-1 katori

Mid-morning:

• Seasonal fruit-1 pc/ Fruit chaat-1 katori

Lunch:

• Chapati-2/Rice-1 katori
• Gobhi matar sabzi-1 katori
• Moong dal-1/2 katori
• Curd-1 katori
• Salad-1 plate

Mid-evening:

• Green tea-1 cup
• Roasted makhana-handful

Dinner:

• Sprouted moong + paneer salad loaded with vegetables-1 bowl/Chicken breast salad with veggies-1 bowl
• Soup of choice-1 bowl/Buttermilk-1 glass

Bottom line:

The DASH eating plan is an example of a healthy eating plan. It as a plan that not only meets your nutritional needs but can accommodate varied types of cuisines and special needs.

The foods that you eat can affect your blood pressure, both positively and negatively. For example, foods high in salt, sugar, and saturated or trans fats can increase blood pressure and damage your heart health. But by limiting these foods and replacing them with DASH diet, you can keep your blood pressure at a healthy level.

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