Just in- posts

  •  Impact of yoga on core muscles of back

    dr sanjana vb

    Yoga has tremendous effects on strengthening core muscles of back &pelvis. Research studies substantiate that several yoga poses help to strengthen spine and pelvic muscles improving the quality of life as well as disease free muskuloskeletal system even in advancing age for everyone.

    Faulty postures & sedentary lifestyle contribute to weakening of core muscles & increased incidence of musculoskeletal disorders.

     Of late it is very common and spine curvature and instability leads to constant strain and pain back as well as limbs. On this back drop, the inevitability of strengthening core muscles is enhancing day by day. More people needs to be aware about core muscle strengthening yoga and other exercises to avoid any musculoskeletal disabilities arising in future.

    What is meant by core muscles?

    The “core” muscular network means the lumbo-pelvic-hip complex. The core muscle can also influence hamstring muscle functions.

    Core stability is defined as the ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion to the terminal segment in integrated athletic activities.

    Activation of specific core muscle are involved in asanas or yoga poses which depended on trunk and pelvic movements.

     Core muscle activity is best understood as the pre-programmed integration of local, single-joint muscles and multi-joint muscles to provide stability and produce motion. This results in proximal stability for distal mobility, a proximal to distal patterning of generation of force, and the creation of interactive moments that move and protect distal joints.

    Evaluation of the core should be dynamic, and include evaluation of the specific functions (trunk control over the planted leg) and directions of motions (three-planar activity).

    Rehabilitation should include the restoring of the core itself, but also include the core as the base for extremity function.

    Computer -desk sitting syndrome & impact on spine &pelvis

    Shortening of hamstrings occurs from continuous sitting. Shortened hamstrings have a negative effect on mobility of the pelvis and the lumbar spine.

    During the practice of Utthanasana, rectus abdominis muscle flexes the trunk forward, which is further accentuated by iliopsoas and quadriceps.

    Core muscles of back – Erector spinae [ES] & multifidus [MS ] in yoga poses

    The back muscles of the core include ES and multifidus (MF)

    • ES is a group of posterior spinal muscle which is continuous from the sacrum to the occiput, and together they are involved in vertebral extension.

    The ES muscle groups are categorized from head to sacrum as capitis, cervicis, thoracis, and lumborum. The thoracis and lumborum parts of the ES form the posterior aspect of the core.

    Tadasana causes contraction of these muscles causing the spine to straighten.

     Utthita Trikonasana contracts the laterally placed LT and IC causing lateral bending of spine. The forward bends, such as Uttanasana, stretch these muscles and the backbends (Bhujangasana) strengthen these muscles.

    Back  muscle activation pattern of ES is prominently higher in Utthanasana, Urdhva Mukha Utthanasana, Urdhva Mukha Svanasana, Virabhadrasana (nondominant), and Virabhadrasana (dominant) than Adho Mukha Svanasana[3].

    • Multifidus &yoga

    MF muscle activity increased in ipsilateral bridge pose  and contralateral bridge  postures. The purpose of this study was to investigate both relative (as a percentage of maximal voluntary isometric contraction) muscle activity levels and ratios of local to global muscle activity, during bridging stabilization exercises[5]. Bridging  exercises, all back muscles contribute in a similar way to control spine positions and movements in a healthy population.

    • Quadratus  lumborum (QL)

    Deep to the ES, lies the quadratus lumborum (QL) which originate from the posterior iliac crest and inserts on the lower border of 12th rib and transverse process of lumbar vertebra 1 through 4.

     Contraction of the QL unilaterally flexes the trunk to the side in Utthita Trikonasana. Urdhva Dhanurasana contracts the QL which extends the lumbar spine.

     The functional shortening of QL is associated with sedentary lifestyle postures, and it limits the range of flexion in lumbar vertebra. Shortening of QL increases lumbar lordosis which is reflected as functional stiffness of the lower back and a lack of up- and down-flow of movement. It becomes difficult to raise the pelvis off the ground and rounding the back. This is important for standing in an erect posture.

    Ability to perform back-bending posture is an indicator of healthy core musculature.

    Variations in core muscle firing patterns depend on the trunk and pelvic positions during these poses.

    Training programs can be developed by choosing particular poses to target specific core muscles for addressing low back pain and declines in performance.

     The High plank, Low plank and Downward facing dog poses are effective for strengthening external oblique abdominis, Chair and Warrior 1 poses for targeting gluteus maximum, and Chair and Halfway lift poses for strengthening longissimus thoracis. And these three muscles could be strengthened by the Upward facing dog pose.

    written by dr sanjana p souparnika

    References

    1. Richardson C, Jull G, Hodges P, Hides J. Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain: Scientific Basis and Clinical Approach. New York: Churchill Livingstone; 1999. [Google Schola
    2. https://pubmed.ncbi.nlm.nih.gov/16526831/
    3. https://pubmed.ncbi.nlm.nih.gov/24731894/
    4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/
    5. https://pubmed.ncbi.nlm.nih.gov/16987410/
    6. https://pubmed.ncbi.nlm.nih.gov/24731894/

  • Pumpkin seeds

    dr sanjana vb

    Pumpkin seeds are highly nutritious seeds of pumpkins and they are enriched with antioxidants capable of preventing cancers of prostate of breast . The seeds have antioxidant, anti-inflammatory, anti-cancerous , anti-glycemic properties.

    Pumpkin seeds to prevent prostate cancer

     Pumpkin seeds are edible seeds of cucurbitae pepo. Several other species of cucurbitae also are cultivated for extracting seeds.

    The seeds contain 30-40% protein,56%unsaturated fat,fiber 6.6grams and very important minerals such as magnesium, zinc, iron , phosphorus.

    Health benefits of pumpkin seeds

    • Improves health of heart and blood vessels

    Pumpkin seeds help the expansion of blood vessels generating nitric oxide. This may help to reduce hypertension and vascular occlusion.

    • Reduces bad cholesterols

    Pumpkins contain phytosterols which helps to reduce bad cholesterol.

    • Helps to reduce the occurrence of prostate hypertrophy and prostate cancer

    Pumpkin seeds contain squalene antioxidants which prevent prostate cancer and hypertrophy. They also help to reduce the increased frequency of urination.

    • Reduces blood sugar level and helps to manage type2 diabetes.
    • Antioxidant properties

    Pumpkin seeds are rich source of antioxidants vitamin E , carotenoids, squalene and phenolic compounds. Antioxidants have great role in human body in preventing and addressing free radical induced damage or oxidative stress. It has crucial role in preventing organ diseases and cancers.  Antioxidants also help to prevent premature ageing resulting from various causes including environmental toxins, UV rays of sunlight, stress, sleep deprivation and metabolic errors.

    • A great source of unsaturated healthy fats

    Pumpkin seeds contain oleic acid and linoleic acid which have anti-cholesterol properties.

    • Anti-cancer properties

    The antioxidants particularly squalene helps to prevent breast cancers promoting apoptosis or cell death of cancer cells.

    • Helps to improve sleep

    Pumpkin seeds are rich in tryptophan aminoacids which have crucial role in the production of neurotransmitters. It also contains zinc, copper, selenium which help sound sleep.

    • Improves mental health

    The tryptophan amino acids of pumpkin seeds help neurotransmitter production. Also, magnesium in pumpkin seeds help to reduce stress and anxiety.

    How to eat pumpkin seeds?

    Pumpkin seeds in raw state contain phytic acid which may prevent absorption of minerals in human body. In order to reduce the phytic acid content either soak or roast pumpkin seeds before consumption.

    Frequently asked questions?

    • Is it safe to eat pumpkin seeds for all age groups?

    Yes. It is. However, it is recommended to eat after roasting or soaking.

    • Can people having higher B.P consume pumpkin seeds as a snack?

    Definitely they can. Pumpkin seeds have a unique potential to reduce B.P

    Generating vasodilator substance nitric oxide.

    • Are pumpkin seeds good for skin health?

    Yes they are. They are rich in various antioxidants including vitamin E which can improve the skin glow and health.

  • Skin tan remedies

    dr sanjana vb

    Skin tan & wrinkles from exposure to UV rays of sun can be effectively managed by natural home remedies with antioxidant potentials including aloe vera, green tea, tomato etc.

     Skin tan is the darkening of the skin’s complexion caused by increased melanin production. It is a defence mechanism of the skin against ultraviolet (UV) radiation from sunlight or artificial sources.

    Exposure to UV rays triggers melanocytes to produce more melanin which results in pigmentation. Furthermore, U V rays cause premature ageing of the skin causing fine lines and wrinkles.

    Impact of Ultra violet rays on skin

     UV rays of sun have immediate as well as chronic effects on skin ranging from inflammation, sunburn to cancers. Chronic exposure is associated with various cancers of skin such as melanomas.

    Sunlight exposure causes photo ageing of skin also. Photo ageing is characterized by collagen fiber breakdown, leading to sagging, wrinkles, and leathery skin. Chronic UV exposure leads to DNA damage and suppresses the immune system, decreasing the skin’s ability to repair itself.

     The acute or immediate exposure to sun’s UV rays include redness of skin as sunburn (erythema), inflammation, and pigmentation changes.

    5 Best sunlight induced skin tan removing natural face masks

    1. Aloe vera & turmeric

    You can apply aloe vera gel any time on your skin.  It has anti inflammatory properties and collagen boosting potential.

    It is a powerhouse of vitamins A, C and E all of which are great antioxidants for your skin.

    Aloe vera can hydrate your skin naturally and also it has cooling properties.

    You may use aloe vera gel immediately after exposure to intense sun light and heat. It is soothening to the mildly erythematous skin.

    For chronically darkened skin with no signs of inflammation or any irritation you may use a mix of aloe vera and turmeric powder.

    Take 2-3tsp turmeric powder and one table spoon aloe vera gel and mix well. Apply the mixture on your face and neck and leave for half an hour.

    This face mask can exfoliate dead cells and brighten your skin instantly.

    Turmeric has anti-inflammatory, antimicrobial properties and it is also a good antioxidant.  For best results use once in a week .

    • Lemon juice & glycerine

    Lemon is rich in vitamin C antioxidants and flavonoids. It lightens tan and pigmentation and can brighten your skin.

    Glycerine is a humectant. It moisturizes and hydrates your skin. It can also improve skin elasticity and helps repair of skin barriers. Generally, glycerine is safe for all skin types.

      Mix 3 teaspoon full lemon juice with one table spoon glycerine and apply on skin. Leave it for 30 minutes and wash with plain water.

    3. Tomatopulp & potato juice.

    Potatoes are rich in vitamin C antioxidant. Tomatoes contain lycopene antioxidants and vitamin C. both are very effective on brightening your skin and boosting collagen.

    Mix both juices together in equal amounts, as much as you need and leave for 40 minutes for best results. Then wash with plain water. This is extremely good for de-tanning and in giving you a radiant bright skin.

    4. Curd

     Curd can intensely hydrate your skin. It is a good exfoliant and helps to remove dead cells.It can  brighten and sooth the skin gently.Moreover, the curd is a natural cleanser that balances the skin microbiome and plays anti-inflammatory role.it helps fade acne marks and spots.Curd can boost collagen production and reduce fine lines and wrinkles.

    5. Gram flour, lemon juice and curd mix

    Mix 2teaspoonful gram flour ,2 teaspoons full lemon juice and 2tsp curd well. Apply on face.

    Lemon juice is rich in vitamin C antioxidants, vitamin B6 and flavonoids. It has anti-inflammatory and antimicrobial properties.

    Gram flour is rich in niacin and folate vitamins. Curd moisturizes and hydrates the skin. It is a good exfoliant. lemon juice is rich in vitamin C antioxidants. The application of this mixture can give you radiant glowing blemish free skin with consistent usage..

    Cautions

    • Do patch test under your chin before applying on the face
    • Avoid application on irritated skin
    • For better results consistent application is necessary.

  • Chia seeds

    Health benefits of chia seeds

    Chia seeds are highly nutritious seeds chosen by millions of people in their diet plans as they are great source of omega fatty acids, fibers , minerals and antioxidants. They have immense value in boosting cardiovascular health and in helping weight loss, bone health and brain health.

    Chia seeds are one of the most sought-after seeds among nutrition enthusiasts and population in general since a decade. Enhanced awareness about the health benefits chia provides made it the favorite food ingredient of many.

    Chia seeds are one of the most loved and consumed functional foods all over the world. Functional food is that which can be good for health beyond its conventional nutritive value. Chia seeds provide numerous health benefits.

    Chia seeds [Salvia Hispania] belong to lamiaceae family and it is cultivated all over the world as a crop.

    Nutritional value

    The chia seeds are rich sources of protein [16g/ 100g], fibers [ 34.4], carb [42.1] energy 480 kcal. It is a good source of vitamin B, niacin, thiamin, riboflavin and folic acid.

    Health benefits of chia seed

    •  Chia seeds improve digestive health

    Fibers of chia seeds helps bowel movement, digestion and helps gut health. It prevents constipation as soluble fibre adds volume to stool.

    • Antioxidant properties of chia

    Chia seeds have plenty of antioxidants within them including polyphenols and vitamin E. They are potent enough to prevent cancers and Alzheimer’s disease.

    • Chia seeds are great source of omega fatty acids

    Chia contains omega fatty acids such as alpha linoleic acid and linolenic acid.

    • Chia boosts cardiovascular health

    These are capable of lowering triglycerides or neutral fat and bad cholesterol LDL and thus help to prevent heart diseases and stroke.  Selenium in chia seeds also help cardiovascular health preventing clot formation as well as empowering heart muscle strength.

    • Chia seeds help brain health &cognition

    Omega fatty acids can also boost brain health and cognitive functions. This may help to prevent dementia or memory loss as they contain effective antioxidants as well as omega fatty acids.

    • Anti-cancer properties

     Studies also show that omega fatty acids are potent enough prevent some cancers.

    Chlorogenic acid and quercetin phytochemicals in chia seeds help to protect from cancers, ageing and lifestyle disorders.

    • Chia helps bone health

    Chia contains calcium, magnesium, phosphorus and copper. These minerals boost bone health as well as health of heart.

    FREQUENTLY ASKED QUESTIONS

    Can chia seeds consumption help to prevent brain diseases like Alzheimer’s disease?

    chia contains several antioxidants and omega fatty acids which have potential to protect against free radical induced brain cell damage or neuro degeneration.So the antioxidants help to neutralize free radicals and omega fatty acids improve cognitive functions of brain.

    Can chia seed soaked water intake help to prevent constipation?

    Yes . definitely . Chia seeds contain lots of fibers and this helps to improve gut health and bowel movements.

    Can chia seeds help weight loss?

    Yes. chia seeds have lots of fibers which help to reduce fat and cholesterol. Fibers also help fullness after its consumption and prevent excessive food intake.

    written by

    Dr.sanjana vb

    More posts on Food &nutrition

    • https://indiheritage.com/food-nutrition/

    image courtesy

    https://www.magnific.com/free-photo/nutritious-chia-seeds-spoon-close-up_9130496.htm#fromView=search&page=1&position=2&uuid=627ed044-fc92-4eb4-bc7e-b2024b0d836a&query=chia+seeds

  • Arrow root powder – health benefits

    Arrow root powder is packed with fibers, B-vitamins – riboflavin, niacin and folate and several important minerals which can boost cardiovascular health , bone health &digestive health particularly in gluten sensitive persons.

    Arrow rootpowder is a highly nutritious food resembling corn starch in appearance. Its scientific name is Maranta Arundinaceae and it is a member of Marantaceae family.

    It is quite often used as a thickening agent in desserts and baked food items.

    History of the plant

    The cultivation of this crop began around 7000 years ago in American continents. Arrow root plant derived its name from aru-aru meaning “meal of meals”, in the Caribbean Arawak language, which was a staple food in the Caribbean cooking.

     In the Victorian era it began to be used, as an easily digestible food for children as well as adult who couldn’t take heavy foods due to various reasons.

     In Burma, arrowroot tubers or artarlut were consumed as a healthy snack for many years. The tubers were boiled or steamed and taken with salt.

    Botanical information

     This perennial herb grows to a height of 3 to 5 feet and underneath the soil the plant grows fleshy tubers. The plant has multiple branches which grows to a height of 1.5 meters.

    Preparation of arrow root powder

    The arrow root powder is highly nutritious and easily digestible. But the production of arrow root powder is not so easy. It involves complex steps. The tubers are first harvested before the beginning of plant’s state of dormancy.

    The tubers are collected and outer skins are peeled after thorough rinsing under water. The dirt and soils are cleared by rinsing several times under the water. Later they are grated to produce the pulp. The pulp is mixed with clean water and strained several tims to separate the fiber. Then starch is allowed to settle by sedimentation.The starch is removed and more water added to resettle. This process is repeated multiple times until a clear surface water of the solution is obtained.

    Now the the top water is drained of and the arrow root fiber settled in the bottom is strained out and dried in sunlight. It is dried using machines also. Now the dried powder is ready to pack and use.

    Health benefits of arrow root powder

    • Enriched with B group vitamins

    Arrow root powder is an abundant source of thiamine, riboflavin, niacin, pantothenic acid vitamins.

    • Improves bone health and cardiovascular health

    The minerals in arrow root powder include calcium, magnesium, iron and potassium, phosphorus,zinc which are crucial for regulating blood pressure, heart health and for bone health. These minerals are crucial for bone mineralization which give strength to bones.

    • Helps for weight loss

    The arrow root powder is rich in fibers. So, they do not cause a sudden blood sugar spike after consumption. Diabetic &obese people can use arrow root powder.

    • boosts digestive health

    The arrow root powder can maintain better gut health as the fibres in this food improves digestion; relieves constipation; improves gut motility

    • boosts immunity

     According to research studies the arrowroot tuber extracts strongly increase interferon γ production by splenocytes. Also, it has been found that diet containing arrowroot extracts increased the immunoglobulins serum IgG, IgA and IgM levels as per animal studies.

    •      Gluten -free food for consumption for gluten sensitive people

    Arrowroot flour can be an alternative option for people sensitive to wheat and other gluten rich flours.

    The resistant starch in arrowroot make it an apt choice for gluten-free diets, particularly in gluten sensitive people.

    •      B-complex vitamins & niacin to boost cardiovascular health

    Arrowroot powder is rich source of B-vitamins –riboflavin, niacin and folate. Niacin helps to increase good cholesterol (HDL) levels and lower the risk of heart disease.

    •      Helps neural development in foetuses

    Arrowroot powder is an excellent source folate [about 338 mcg per serving], help red blood cell formation, cell division and growth and prevent anaemia. Moreover, folate is important for the normal growth and development of the foetus and prevents neural tube defects in infants.

    •      Strengthens bones

    Arrowroot is a rich source of magnesium [about 25 mg of magnesium per 100 g serving].

    Magnesium is crucial for bone mineralization process to impart strength for bones.

    • Helps to reduce dehydration in gut infections

    Arrow root powder dissolved in water helps to boost the vitality after dehydration from gut infections and other causes.

    •      Reduces blood pressure and supports heart functions

     The alkaloids, phenolic compounds, flavones and saponins in arrowroot aids in reducing cholesterol levels. Potassium present in arrow root powder regulates blood pressure and protects against cardiovascular diseases.

    •      Arrowroot is a food with low glycemic index and can be helpful for diabetics

    How can you include arrow root powder in your diet?

    •      Arrow root powder can be used for thickening sauces and soups as a healthier substitute for corn flour.

    •      Being a gluten-free flour, arrowroot is largely used for baking gluten-free bread and biscuit.

    •      It can be used as a major ingredient for making arrow root milk puddings.

    •      It can be used as a health drink

    written by dr sanjana p

    More posts on Food & Nutrition

    • https://indiheritage.com/food-nutrition/

  • Quinoa to help weight loss & prevent lifestyle diseases

    Quinoa is a highly nutritious, gluten-free food packed with protein, dietary fiber, vitamins, and minerals potassium and magnesium. Quinoa is very much useful to help weight loss and improve heart health and digestive health.

     It is an easily digestible food and many people all over the world consume it as substitute for rice.

    Quinoa is a herbaceous plant grown for its seeds and belongs to the amaranth family.  The seeds of quinoa are edible and immensely nutritious as they are packed with protein, dietary fiber, B vitamins and important minerals such as potassium and magnesium.

    Quinoa is a prominently cultivated food in Asia, the United States, and European countries. People love to include this protein and fiber rich food for weight loss along with a lot of vegetables and legumes in salads.

    Nutritional value

    Quinoa is enriched with protein, fibers, vitamins and minerals. A cup of quinoa contains around 8g of protein and 5g of fiber.  It also contains folate, magnesium, iron and zinc. 1 cup of cooked quinoa contains 5.18 grams of fiber which is much more than that in whole grains.

    Quinoa is naturally gluten-free and is useful to people who need to cut gluten from their diet.

    Quinoa is enriched with high quality proteins as it contains all nine essential amino acids [amino acids that human body cannot form  but need to be obtained from food].

    However, quinoa contains some antinutrients such as saponins, tannins and phytic acid. These substances can reduce the absorption of iron and magnesium as they bind with them. But nothing to worry much. These antinutrients can be eliminated or reduced by rinsing, soaking, or sprouting the quinoa before cooking.

    How to prepare quinoa?

    First rinse quinoa well in a fine mesh strainer to remove bitter saponin coating. D it for 2-3 times for better results. Then soak it in water for 15 minutes.

      Take 2 parts water for cooking1 part quinoa and bring to a boil, then simmer for 10-15 minutes.

    The cooked quinoa can be mixed with cooked or boiled vegetables, chick pea etc. You may add ghee, some spices for flavor.

    Quinoa is available in different colours and varieties.

    Chenopodium quinoa is a dicotyledonous annual plant, usually about 1–2 m (3–7 ft) high. It has broad, generally powdery, hairy, lobed leaves.

    This plant is a cultivated crop world wide and in 2013 quinoa was in huge demand as awareness about its health benefits created a boom in its production and use. The United Nations General Assembly declared 2013 as the “International Year of Quinoa” in recognition of the ancestral practices of the Andean people, who have preserved it as a food for posterity to foster sustainable living practices.

    Health benefits of quinoa

    • Helps to reduce cholesterol &blood sugar
    • Quinoa is an abundant source of fibers and thus help to reduce cholesterol and blood sugar spike.
    •  Helps to reduce the body weight &triglyceride levels
    • antimicrobial,
    •  anticancer properties
    • Rich source of protein which helps healthy body building &proper functioning

    More posts on Food & Nutrition

    • https://indiheritage.com/food-nutrition/

  • Glioblastoma (CAR) T cell therapy – A ray of hope

    Glioblastoma multiforme (GBM) is a brain tumor with high fatality rate as the standard treatment options such as surgery, radiation and chemotherapy have very limited role. The particular location of the tumour, the blood brain barrier and immunosuppressive niche restrict the access to therapeutic intervention.

    The chimeric antigen receptor (CAR) T cell therapy in GBM

     Glioblastoma is a tumour characterized by rapid growth, high invasiveness The clinical outcome post therapy is poor due to multiple factors. Globally, the incidence of GBM is approximately 3.19 per 100,000 individuals per year, with a male predominance.

    The median overall survival in glioblastoma patients is only 12–15 months, with a 5-year survival rate below 5%. The poor prognosis of glioblastoma is attributed to the highly infiltrative nature, molecular heterogeneity, and its location within the CNS.

    The tumor is diagnosed by magnetic resonance imaging [MRI], magnetic resonance spectroscopy, histopathological examination and molecular profiling.

    Histologically, GBM is characterized by pleomorphic, poorly differentiated, astrocytic cells with high mitotic activity, microvascular proliferation, necrosis, and an elevated Ki-67 proliferation index.

    CAR-T therapy represents a rapidly evolving and promising perspective for GBM treatment. Preclinical and clinical data demonstrate that novel CAR designs, such as armored CAR-T, synNotch, and dual-target approaches, which can increase intratumoral activity, overcome antigen heterogeneity and the immunosuppressive TME to an extent.

    CAR-T therapy for GBM has advanced to promising clinical activity; however, further engineering and early phase trials are required before CAR-T can become a standard therapeutic option for GBM patients.

    written by dr sanjana p

  • Panch Kailash in Himalayas

    “Panch Kailash” as the literal meaning indicates [the Five Kailashas] is the collective name for the group of five sacred mountain peaks in Himalayas which are worshipped by the Hindu pilgrims for many centuries.

    Panch Kailash is yet another instance of sacred linking of landforms with devotion, myths, epics and legends in the subcontinent. It is a highly revered group of mountains in Northern India under the Himalayan range of mountains. The faith and beliefs of people of these regions are deeply connected with divine presence of Lord Shiva in these mountains with goddess Parvati. Beyond the veil of myths, it is their hope and unwavering trust in the divine power residing on these mountains, which gives new momentum to take their everyday life forward.

     Hindu religion has been intricately connected to these “five kailash” mountains and among them “The Mount Kailash” in Tibet is considered as the most sacred and visited by thousands of pilgrims and saints of several other religions apart from Hinduism.

      The five kailash mountains situated in India fascinate pilgrim travelers from the subcontinent and neighborhood throughout the year.  After mount Kailash in Tibet, the second most sacred mountain is the Adi Kailash of Uttarkhand[India].

      Shri Khand Mahadev Kailash [ Shikhar Kailash), Kinnaur Kailash (Kinner Kailash), and Mani Mahesh Kailash (Chamba Kailash) are the remaining Kailash mountains situated in the state of Himachal Pradesh India.

     Apart from these Panch Kailash mountains there is yet another culturally significant mountain in Hiimalayas which is known as “Sri Kailash”.

    Sacred linking of Kailash mountains with Hindu mythology

    Kailash-Mansarovar, Adi Kailash, and Om Parvat are sacred to pilgrims of Hindu religion. Adi kailash is revered as the first or original home of Lord Shiva and Godess Parvati before the divine couple’s movement to Mount Kailash in Tibet.

    Adi Kailash has great spiritual significance as a place worshipped by Hindus as the meditation space of Lord Shiva for thousands of years. It is believed that Devi Parvati loved Lord Shiva on the foothills of this mountains and Lord Shiva tested the goddess for her determination and devotion to him and later married her. The myth prevailing in the region gives a fascinating narrative related to Shiva and his consort.  According to that the deities started living in Adi Kailash in the initial period of their marriage and moved to Mount Kailash later.

    Adi Kailash is also related to the cosmic dance or Thandava of lord Shiva “the creator of the universe who lived on Earth”.

    Parvati Sarovar is a holy lake situated near to Adi kailash at an altitude of 4,501 meters. Gauri kund is close to Parvati saroar lake and it is a serene water body, with the peak of Adi Kailash reflecting on its surface.

    Om Parvat is situated nearby at a height of 5,543 meters, known for its natural snow formation of the “OM” (ॐ) symbol

    Adi Kailash

       AdiKailash is known by several other names such as Shiva Kailash, Chota Kailash, Baba Kailash or Jonglingkong Peak.

    Location:

    This mountain is part of The Himalayan mountain range situated in the Pithoragarh, Uttarakhand India.

     Gauri Kund (Jolingkong Lake) and Parvati Tal glacial lakes are at the base of the Adi Kailash

    Adi Kailash and Limpiyadhura Pass (further northwest of Adi Kailash) are both located northwest of Gunji.

     The Lipulekh Pass, Old Lipulekh Peak, and Om Parvat (southwest of Lipulekh Pass) are located northeast of Gunji.

    Adi Kailash base camp, near the Hindu Shiva temple on the banks of sacred Jolingkong Lake (Gauri Kund), is located 17 km northwest of Kuthi (Kuti) village in Kuthi Yankti Valley (Kuthi or Kuti Valley)

    How to reach Adi Kailash Mountain?

    The journey to Adi Kailash takes about 7–10-day trip starting from Kathgodam or Dharchula.

    An Inner Line Permit is mandatory to reach here and can be obtained in Dharchula.

    • The Adi Kailash Yatra Circuit route-1 via Gunji, the eastern-southeastern route, is reached by the Pithoragagh-Lipulekh Pass Highway (PLPH) and its Gunji-Lampiya Dhura Pass Road (GLDPR) paved motorable spur via Kuthi Yankti Valley from Gunji to Adi Kailash.

    The permits for this route are issued at Dharchula and medical check-up is conducted there.

    • The Adi Kailash Yatra Circuit route-2 via Darma Valley, the western-southwestern route, begins by going up the Darma Valley and then crossing the Sin La pass south of Brahma Parvat to go to Kuthi Yankti Valley to Jolingkong Lake Base Camp.

    Many travellers who take the route-2, after the Adi Kailash darshan, choose to traverse the route-1 in reverse direction till Gunji where they can join the Om Parvat and Mount Kailash-Lake Manasarovar Tibetan pilgrimage route along the Sharda River (Kali River).

    Accommodation

    The homestay accommodations are available in the villages along the route in Gunji, Napalachchu, Nabhi, Juli Kong and Kuti.

    written by dr sanjana p

  • Banana to improve cardiovascular &bone health

    Banana is one of the highly nutritious fruits which provide energy and help cardiovascular & bone health due to its high fibers, potassium & magnesium content.

    Banana is consumed by populations across the globe due to its availability and nutritious value. Banana belongs to the genus Musa and family Musaceae. It is cultivated worldwide and harvested throughout the year.

    Banana in the history

       Banana has been mentioned in early Greek, Latin, and Arab literatures as an edible fruit. There is an intriguing story related to banana and Alexander the Great. He saw bananas on an expedition to India and wondered seeing the fruit.

    According to ancient history of America, bananas were taken from the Canary Islands to the New World after discovery of America and they were first established in Hispaniola and soon spread to other islands and the mainland.

    Bananas are most sought after fruits in the global market and it ranks 5th among the most demanded cultivated food crops.

    In India bananas are used both as a fruit and as an important ingredient in a variety of dishes for culinary use. It is either eaten raw or processed.

     In India bananas have been merged with its culture and religious ceremonies. The plant itself is used for decoration in festivities across various states of Indian subcontinent. Ripe bananas are used for preparing various delicious food items by people of all religions in India during their festivities and celebrations.

    Nutritional value of bananas

    Bananas are abundant sources of several types of bioactive compounds and antioxidants. They contain phenolic compounds, carotenoids, phytosterols which foster health.

    Banana fruit peel and flesh are enriched with phytochemicals, including polyphenols, flavonoids, fatty acids, carotenoids, phytosterols, amines  having antioxidant potential.

     Bananas are rich sources of fibers.

    One medium banana (∼118 g) contains about 27 g carbohydrate (half as sugars), 3.1 g dietary fiber, 105 kilocalories.

     Bananas are great source of potassium (422 mg) and vitamin B6 (0.43 mg).

    Dopamine is a polyphenolic compound detected in small quantities in banana flesh, and in ample amounts in the banana peel.  However, this dopamine is not useful as a mood boosting compound to brain as dopamine cannot cross the blood-brain barrier.

    Health benefits of banana

    • Bananas a great energy booster

    Bananas are a good source of carbohydrate and it boosts your energy to daily activities. In addition to carbs bananas are good sources of vitamins, minerals and fibers which boost health. Bananas can be consumed by non-diabetic people.  However, its intake has to be in moderation for diabetic people as the fruit has high glycemic index.

    The glycemic index of bananas is 51. Therefore, diabetics can consume banana moderately if they reduce unhealthy carbohydrates in their diet. Remember that banana is a rich source of fiber, antioxidants and vitamins and minerals essential for bone and heart health. Never forget to include a small piece of banana in your breakfast as a snack.

    • Banana helps digestion

    Bananas are abundant sources of fibers which can improve digestive health and prevent constipation.

    Fibers also help to reduce bad LDL cholesterol and thus protect heart and cardiovascular system. Fibers have great role in the prevention of colorectal cancers.

    • Improves cardiovascular health

    Potassium in banana helps to improve heart health and blood pressure as potassium can reduce blood pressure. Furthermore the fibers in banana play a key role in reducing bad LDL cholesterol related atherosclerosis in arteries to heart.

    • Antioxidants in banana fight against free radicals &oxidative stress

    Flavonoid polyphenolic compounds in banana are effective antioxidants found in its flesh. They help in free radical scavenging & protect against oxidative stress induced damage to DNA of body cells. Vitamin C in banana acts both as an antioxidant against free radicals and boost immunity also.

    • Improves brain health

    Vitamin B6 found in banana has great role in helping to improve the health of brain & nervous system. In addition, vitamin B6 boosts metabolic health.

    •  improves bone health.

    Magnesium in banana has pivotal role in improving bone health as well as heart health.

    • Anticancer potential

     A study shows that banana flesh can be used as a dietary supplement for protection against pancreatic and breast cancers as polyphenol flavonoid content in it can prevent oxidative stress and DNA damage [3]

    How to include banana into your diet?

    • Banana blue berry smoothie
    • Banana kiwi apple smoothie
    • Banana nuts chocolate milk shake
    • Banana pan cake
    • Banana puddings
    • Banana dates smoothie
    • Eat raw banana as a breakfast snack
    • Banana milk shake
    • Chocolate banana peanut butter overnight oats
    • Banana peanut butter sandwich
    • Banana muffins
    • Boiled and sliced banana with honey and grated cheese

    written by dr sanjana p

    1. https://pubmed.ncbi.nlm.nih.gov/32331671/
    2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/
    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8907754/#:~:text=Catechin%2C%20epicatechin%2C%20gallic%20acid%2C,are%20examples%20of%20banana%20phytosterols.

    More posts on Food&Nutrition

    • https://indiheritage.com/food-nutrition/

  • Serotonin & dopamine neurotransmitters for your mental health

       Dopamine and serotonin are neurotransmitters produced in your brain and they help regulating mood. However, they have distinct roles in affecting your mood. Dopamine is popularly known as the brain’s “reward/motivation” chemical promoting pleasure, motivation, and motor control, while serotonin is the “happiness” regulator, managing mood, sleep, appetite, and emotional stability.

    Dopamine

    Dopamine is a neurotransmitter released by neurons [nerve cells in the brain] and they carry signals between neurons. Dopamine is functioning as the “Accelerator” neurotransmitter. It motivates action and reward seeking. High levels feel like pleasure, addiction, or excitement.  Dopamine is your supreme motivator. In addition to that role dopamine has role in movement and coordination of the body. It also has integral role in sleep, alertness etc.

    While there is a difference between the actions of dopamine and serotonin. Dopamine provides short-term pleasure and motivation, whereas serotonin gives long-term happiness and calmness. Low dopamine causes low motivation.

     

    How to boost the dopamine?

    Dopamine boost is achieved by completing tasks, self-care, and engaging in exciting activities.

    Exercising, meditating, and getting enough sleep increase.

    Major dopamine boosting foods include chicken, eggs, fish, dairy, soy, avocado, nuts, seeds, fruits and vegetables.

    Dopamine deficiency is associated with Parkinson’s diseases, hallucinations and schizophrenia.

    The optimal range for dopamine in the blood is generally less than 30 picograms per milliliter (pg/mL).

    Serotonin

    Serotonin is a neurotransmitter produced in brain and gut by the nerve cells which provides satisfaction, calmness and long-term contentment to human beings. Serotonin gives long-term happiness and quietude unlike dopamine which is of short duration.

     90% of serotonin is found in the gut and help digestion.  Serotonin is present in the enterochromaffin cells in the gut, where it helps regulate the movement of the digestive system [gut motility]. Only 2%of serotonin is present in the central nervous system which plays a crucial role in mental health.

    Serotonin levels influence your mood, sleep wake cycle, metabolism, appetite, cognition etc. It plays some role in regulating body temperature.

      Serotonin production can be boosted by social connection, mood regulation techniques, and positive thinking. When serotonin levels decrease in your brain it affects neuronal signal transmission. Anxiety, insomnia, depression occurs from low serotonin. Low serotonin levels also cause constipation as it is important for digestion and gut motility.

    Serotonin levels are influenced by

    • Genetics
    • Stress and environmental factors
    • Some diseases

    How to boost serotonin?

    The optimal range for serotonin in the blood is generally 50–220 nanograms per milliliter (ng/mL)

    Exercising, meditating, and getting enough sleep helps to increase this neurotransmitter.

    Read more

     Sunlight also has great role in boosting serotonin naturally. Exposure to sunlight for about 10-15 minutes helps serotonin production by the body.

    Other ways for managing good serotonin levels in your body include

    • reducing stress through mindfulness
    •  eating tryptophan-rich foods like eggs, nuts and seeds, turkey, tofu.
    • Consuming good protein rich foods.

    Comparison between dopamine & serotonin

    • Both serotonin and dopamine are neuromodulators. That means they facilitate communication between neurons even with those neurons that are far away from the neurotransmitters release site.
    • Both serotonin and dopamine affect sleep wake cycles. Sleepiness is caused by melatonin hormone secreted by pineal gland which has receptors for both neurotransmitters. Wakefulness state is caused by dopamine regulating norepinephrine.
    • Both helps happy mood but dopamine improves mood instantly and it lasts for a short time while serotonin provides long lasting happiness and calmness.

     Both these neurotransmitters are required in the brain only in the optimum levels. Excessive intake of them in the form of medicines is associated with physical and mental problems impairing communication between neurons. Serotonin intake if exceeds normal in depression therapy it may cause serotonin syndrome.

    written by dr sanjana p souparnika