Fingermillet is a highly nutritious gluten free grain which is a good source of calcium, iron,amino acids, fibers, antioxidants etc. Finger millet or ragi is crucial for bone health, digestive health and heart health. It is used as a food beneficial for achieving weight loss and managing blood sugar & cholesterol.
Relevance of healthy food & life style practices
In the digital era, owing to sedentary life styles and junk food consumption majority of the urban population suffer from deteriorating bone health, digestive health and cardiovascular health. Lifestyle diseases such as heart attack, stroke, fatty liver, diabetes etc. conquer a large number of men and women even in their early thirties.
Women also suffer from low bone mineral density and osteoporosis as a complication of poor bone health. Poor nutrition and lack of exercise are the fundamental causes of weakening of bones in women. Particularly post-menopausal women are more vulnerable to osteoporotic bone fractures due to declining female sex hormone oestrogens. They are also at risk of heart attacks as the oestrogen hormone start declining around menopause. A well-balanced diet, healthy mind, physical activity and moderate amount of strength exercises are crucial for bone health. Calcium rich food consumption in adequate amounts help bone health in postmenopausal women and others.
Of late there has been a transformation and awareness in a small fraction of population about the need of healthy food habits and life style practices in order to prevent lifestyle diseases and several other kinds of morbidities which endanger life.
Now people have started thinking about nutrient rich but low sugar low fat foods in the wake of enhanced health and wellness awareness. It is a great step towards a health indeed. They are aware about the dire need of physical activity also in sustaining a healthy body and mind.
Sedentary lifestyle leads to obesity and consequent to that many complications develop. This awareness has prompted many to choose foods having low sugar, low saturated or unhealthy fat and high in all essential nutrients.
Today I am narrating here such a highly nutritious staple food which can provide you with innumerable health benefits from weight loss to heart health. Let us have a glimpse into the nutritional value of finger millet or ragi.
Finger millet [ragi]
Finger millet or ragi is also known as Eleusine coracana. It is grown in several parts of the world particularly in India and Africa. It ranks 6th in production as a staple food after rice, wheat, maze, bajra etc globally.
Nutritional value:
Finger millet contains about 5–8% protein, 65–75% carbohydrates, 15–20% dietary fiber and 2.5–3.5% minerals
Nutritionally, finger millet is an important food due to its high content of calcium (0.38%), dietary fiber (18%) and antioxidant phenolic compounds (0.3–3%).
Calcium -344—364mg/100g
Protein 7g
Dietary fiber11.5g
Iron – 3.9-4.6 mg
Magnesium 137-146mg
Ragi is also well known for several health benefits it provides; such as anti-diabetic, anti-cholesterol, antioxidant and antimicrobial effects.
Finger millets also help weight loss, digestive and cardio vascular health due to fiber content.
The antioxidants in ragi include polyphenols and flavonoids. The polyphenols have antimicrobial, antioxidant and antidiabetic properties.
Health benefits of finger millets
Helps weight loss
The high fiber content of finger millets helps to provide easy satiety and prevent over eating preventing obesity. They also improve digestive health and reduce cholesterol accumulation in the body.
Helps to improve heart health
The fibers in ragi helps to reduce cholesterol and protects heart and blood vessels from atherosclerosis and clots. Thus, improve cardiovascular health.
Beneficial for diabetes management
The finger millets are rich in fibers and it is good for managing blood sugars. Research studies show that the carbohydrates present in finger millet are slowly digested and assimilated than those present in other cereals
Improves bone health
Ragi or finger millet being an abundant source of calcium it helps to improve bone health and muscle functions.It is also a good source of magnesium which is important for bone growth, strength and development
Agood source of iron
Ragi helps to reduce anaemia and its impact in humans as it is a good source of iron. Iron is crucial for proper oxygen delivery to cells by hemoglobin of our blood.
A good source of essential amino acids
Ragi contains essential amino acids tryptophan and methionine. Tryptophan is crucial in the formation of neurotransmitters and helps to improve brain function and maintain mood in a good condition. Tryptophan is necessary for formation of serotonin, melatonin and niacin. These control mood and sleep quality in human beings.
Tryptophan is a precursor in the formation of neurotransmitter seratonine. This neurotransmitter helps to curb appetite and reduce stress induced eating. So tryptophan of fingermillets has crucial rule in preventing obesity related to stress. Also it ensures happy mood helping seratonine production.
Methionine amino acid present in ragi helps to eliminate fat, support liver health and is good for skin and hair.
Antioxidants -prevents organ diseases&premature ageing
Ragi has several antioxidants which prevents oxidative stress induced by free radicals. Oxidative stress being an important link to processes leading to premature ageing. Finger millet antioxidants help to prevent premature ageing resulting from oxidative stress.
Methionine amino acid in ragi also boost skin health.
Free radical damages also cause several organ diseases. The antioxidants protect vital organs from the attack of free radicals .
Gluten free food
It is an excellent food for people having gluten sensitivity such as celiac disease. Ragi or finger millet is totally gluten free and rich in nutrients
Research studies on finger millets
A study conducted in 2010 by Shobana et al has substantiated the hypoglycaemic, hypocholesterolaemic properties. It also has illustrated the property of finger millets in protecting kidneys [1]
Diabetic patients are susceptible to oxidative stress by free radicals. The free radical types reactive oxygen species cause peroxidation of membrane lipids, protein glycation, and health complications. Antioxidants inhibit glycation by scavenging reactive oxygen species. Hegde et al. (2002) studied the role of polyphenol antioxidants of finger millet in this glycation inhibition effect. The study substantiated the antidiabetic properties.
How to include ragi or finger millet in your diet?
Mount Kailash, the sacred mountain peak [6,638 m] located in Tibet’s Ngari Prefecture is a world-famous pilgrim centre of Himalayas, revered by believers of Hinduism, Jainism, Buddhism and Bon followers. It is visited for circumambulation of the mountain and ritualistic bath in nearby lake Manasarovar by thousands of people every year.
Kailash -The unclimbed sacred mountain
Mount Kailash with its snow cladded peaks, worshipped as the centre of universe amazes the world for millions of years as a serene destination where devotees experience the fulfilment of soul’s journey.
This unclimbed sacred mountain is located in Tibet in the western Trans Himalayas near Manasarovar Lake and Rakshastal. It is regarded as a symbol of spirituality and sacredness for Hinduism, Buddhism, Jainism and Bon religion of Tibet.
Mount Kailash [6638m] located in Tibet’s Ngari Prefecture is revered by Bon followers as a divine abode and the center of the universe. It is located near Lakes Manasarovar and Rakshastal.
The word ‘Kailash’ is derived from sanskrit kailasa or kelasa which means crystal. Pilgrims from China, India, Nepal, and other countries visit mount Kailash for a circumambulation of the universe. Each circumambulation is a representation of fulfilling a life-death cycle.
On the way to mount Kailash one can see numerous stupas, flag poles, Buddhist monasteries and praying stations. Many of the ancient cultural artifacts were vandalized during the Cultural Revolution of China from 1966 to 1976.
The vestiges of the artifacts visible on both sides, on your journey in quest of divine power of Kailash, may tell you the stories of civilizations and cultures of bygone era sleeping in this land.
Manasarovar lake has been considered holy since time immemorial and Hindus take a ritual bath in the Manasarovar before doing circumambulation of mount Kailash. Manasarovar is the highest freshwater lake in the world.
According to Skanda Purana scripts “There are no mountains like the Himalaya, for in them are Kailas and Manasarovar. As the dew is dried up by the morning Sun, so are the sins of mankind dried up by the sight of the Himalaya
In Tibet, the mount Kailash is also known as Gang Rinpoche which means “snow jewel mountain”. Tibetan Buddhists call kailash as Kangri Rinpoche which means ‘Precious Snow Mountain’.
According to Tibetan religious texts of Bons Mount Kailash is known by several names such as Water’s Flower, Mountain of Sea Water, Nine Stacked Swastikas Mountain.
Till date Kailash Mountain peak remains unclimbed and climbing the mountain is prohibited by law due to its religious significance
Mount Kailash through the veil of myths &legends;
According to Hindu puranas and mythology texts Kailash is the centre of Universe, the home of Lord Shiva and goddess Parvati and their children. The mountain has been referred as mount Meru in Hindu scriptures and texts. Mount Meru represents stairway to heaven, where the devas reside.
The Vishnu Purana states that it lies in the centre of the world surrounded by six mountain ranges similar to a lotus, one of which is the Himalayas.
Kailash is intricately woven with the Jainism also as the first leader of Jains got enlightenment in this mountain. According to Jain scriptures, Rishabhadeva, the first Tirthankar of Jainism attained moksha (liberation) on Mount Kailash. Later Rishabhadeva’s son emperor Bharata Chakravartin had constructed three stupas and twenty-four shrines of the 24 tirthankaras in the region. He also performed a fortnight of worship termed Mahamaga and attained salvation from Kailash.
Buddhists believe that Mount Kailash is the navel of the universe. Buddhist texts describe Mount Kailash (Kailasa) as the mythological Mount Meru. Kailash is central to its cosmology, and a major pilgrimage site for some Buddhist traditions. Kailash and Manasarovar are considered as fatherly and motherly symbols in Buddhist tradition. Many destinations in the region are associated with Padmasambhava, the pioneer of Tantric Buddhism in Tibet in the 8th century CE.
Tibetan Buddhist pilgrims often chant Om mani padme hum (jewel in the lotus) and sing nyelu songs while crossing the Dolma La pass which are believe to proclaim a fraternity amongst all pilgrims who cross paths on a Kailash pilgrimage. Hinduism, Jainism, Buddhism, Bon followers converge as one entity of faith in the centre of the universe at mount Kailash.
Mount kailash is of supreme reverence for believers of Bon religion of Tibet also. For the Bons, the mountain is the abode of sky goddess Sipaimen and the mountain was the centre of the ancient Bon empire of Zhang Zhung. The followers of Bon religion of Tibet believe that the mountain is the abode of the sky goddess Sipaimen.
Geographical location
Mount Kailash is located in Ngari Prefecture, Tibet the Autonomous Region of China.
It is situated in the Gangdise Shan (also known as Kailash Range) of the Transhimalaya, in the western part of the Tibetan Plateau. The Mount Kailash peak is at an elevation of 6,638 m.
A few culturally significant rivers take origin from the western Gangdise Mountains and they include the Yarlung Tsangpo (which later becomes the Brahmaputra), the Indus, the Sutlej and the Ghaghara, a tributary of the Ganges. All these major rivers arise within a 60 km stretch in the region.
Mount Kailash is located on the banks of Manasarovar and Rakshastal lakes. Spread over an area of 320 km2.
Geology of mount Kailash
The geological analysis may show that mount kailash is a metasedimentary roof pendant supported by a base of granite. The collision of India and Asia resulted in folding, faulting, and heating of sedimentary basins. The area is a “roof pendant” or uplifted block of rock where deep crustal rocks (granites) and ocean-floor sediments (sedimentary rocks) are now exposed together at high altitudes.
The Indus headwaters area is typified by wide-scale faulting of metamorphosed late-Cretaceous to mid-Cenozoic sedimentary rocks interspersed with igneous Cenozoic granitic rocks. The headwaters are situated along the Indus-Tsangpo Suture Zone (ITSZ), where the Indian Plate collided with the Eurasian Plate. The igneous rocks are formed by the cooling of magma (molten rock) deep within the Earth’s crust during the Cenozoic era.
The Cenozoic rocks represent offshore marine limestones deposited before subduction of the Tethys oceanic crust.
Climate in the mount Kailash region
In summer the weather is fairly dry and during April to June the day time temperatures are in the range 5 to 17 °C (41 to 63 °F) and night time temperatures of 0 to 6 °C (32 to 43 °F). The region is cool even in summer.
But in the winter starting from October the temperature falls down to the freezing point ranging from −4 to 0 °C (25 to 32 °F) and further lower in the night reaching up to −20 °C (−4 °F). January is the coolest month and is covered with snow and glaciers in the Trans Himalayan region.
Monsoon rain begins from the end of June to August accompanied by freezing cold winds.
The temperature and weather of Trans Himalayas and mount Kailash are transforming under the impact of global warming as in other part of the globe. The rising temperature poses devastating impact on
The retreating glaciers and thawing of the permafrost in the Tibet region may have impact on water resources.
Furthermore, population explosion, pollution and tourism have adversely impacted the fragile ecosystem around Mount Kailash.
Pilgrimage to the sacred abode of Shiva – Kailash
It is unclear in the history when mount Kailash rose to the status of a sacred destination for pilgrimage. In the Indian subcontinent the sacred linking of landforms with divinity is evident since antiquity. In the Himalayan region crossing the borders also this tradition of sacred linking of myths is evident. Mount Kailash and other temples, monasteries in the valley testify for that.
Mount Kailash is revered as the abode of Hindu lord Shiva and by other religious sects as center of the universe.
The pilgrimage to mount Kailash involves trekking towards Lake Manasarovar and a circumambulation of Mount Kailash. The path around Mount Kailash is 53 km long. There are many stupas, flag poles, Buddhist monasteries and praying stations along the route.
The circumambulation usually begins and ends at Darchen, a small outpost located at an elevation of 4,670 m.
Each circumambulation of mount Kailash is symbolic of a fulfilled a life-death cycle.
Hindus take a ritual bath in the Manasarovar before doing circumambulation. The circumambulation is made in a clockwise direction by Hindus, Buddhists, and Jains, while Bonpos circumambulate the mountain in a counterclockwise direction. But setting foot on the slopes of the mountain or attempting to climb it is forbidden by law due to the religious significance of the mountain.
Religious pilgrimages to Mount Kailas and Manasarovar were allowed by China after its occupation of Tibet in 1950-51.
While pilgrimage from India was guaranteed by the 1954 Sino-Indian Agreement, access was restricted after the subsequent 1959 Tibetan uprising and the borders were closed after the Sino-Indian War in 1962.
After a pause of around two decades pilgrimage from India to Mount Kailash was resumed in 1981 after an agreement between the governments of India and China.
Later in 2020 the pandemic covid shut the route to mount Kailash and Manasarovar for around three successive years.
The route was re-opened in 2023 with new regulations.
How can you make a pilgrimage to mount kailash? [Kailash manasarovar yatra]
The pilgrimage or journey to mount Kailash is facilitated by Govt of India since 2015. The pilgrim tourists may have to apply in advance to the Ministry of External Affairs and specific number of passes will be issued to them and preference given to those who are visiting for the first time visitors.
In India, the applications are to be submitted for Kailash manasarovar yatra from June and September.
Pilgrims from India travel through two routes : with border crossings at Lipu Lekh pass in Uttarakhand and the Nathu La pass in Sikkim.
Visit mount Kailash from Nepal
Since 2015, the pilgrimage from Nepal is conducted through the Humla district in northwestern Nepal. Mount Kailash is visible from the Lapcha La pass above the Limi valley also.
Another route exists through the crossing at Rasuwa-Gyirong. Pilgrims could reach Lhasa by air before the journey to Lake Manasarovar.
The pilgrimage to mount Kailash involves trekking towards Lake Manasarovar and a circumambulation of Mount Kailash. The path around Mount Kailash is 53 km long.
The circumambulation usually begins and ends at Darchen, a small outpost located at an elevation of 4,670 m.
Trekking around the mountain can be made on foot with the help of a pony or domestic yak. The circumambulation takes three days on average with the first day trek from Darchen to Dirapuk gompa for about 14 km. The journey is resumed from Dirpauk to Zutulphuk via the Drolma pass for 19 km on the second day and the final day trekking back to Darchen .
The mystery of unclimbed mountain.
Mount Kailash had amazed many travellers on expeditions in the past centuries. In the beginning there were attempts by some trekking enthusiasts to climb the mountain. But adverse weather, snow fall paused hindrances and they abandoned the idea of trekking on the mountain. Later due to the growing religious significance and sacredness assigned by believers to the mountain, attempts to climb mount Kailash is forbidden by law.
According to a study from Rice university scientists, the dye free molecular atlas of brain of Alzheimer’s patients uncovers a new metabolic change across the brain beyond the amyloid plaque accumulation. It indicates a whole brain metabolic disruption beyond the amyloid protein deposits.
Rice University scientists have compiled a fresh and innovative perspective in the pathological study of Alzheimer’s brain tissues. They have created first comprehensive, label free molecular atlas of the Alzheimer’s brain in an animal model.
All over the world Alzheimer’s claims more lives in the recent decades and its incidence is spiking every year. Till date amyloid plaque deposition is considered as the major cause of the disease and still medical neuro-science has not made great progress in the management of Alzheimer’s and dementia in general.
This study throws light into the fact that metabolic disruption affects brain cells and further research in this regard may help to formulate new strategies to address the onset as well as the progress of Alzheimer’s disease.
Currently, Alzheimer’s is classified among the major diseases causing dementia or loss of memory and eventual progress to nerve degeneration to a wider area of brain incapacitating the patient to lead a normal life on both mental and physical levels.
Previous pathological overview about Alzheimer’s disease
Alzheimer’s disease is a progressive neurodegenerative disorder defined pathologically by the accumulation of extracellular amyloid-beta plaques and intracellular neurofibrillary tangles (NFTs) of hyperphosphorylated tau protein.
Amyloid plaque accumulation happens through the abnormal cleavage of Amyloid Precursor Protein (APP) by beta- and gamma-secretase enzymes. Genetic mutations play key role. Early-onset Alzheimer’s is often caused by mutations in APPPSEN1, or PSEN2 genes. Also, the brain’s inability to remove the amyloid, often due to impaired proteostasis (protein degradation) adds to the pathological change.
Moreover, reduced blood flow, chronic inflammation, and hypoxia (low oxygen) can trigger amyloid plaque production leading to Alzheimer’s disease.
The amyloid proteins disrupt cell-to-cell communication and trigger immune responses (microglial activation). Microglia and astrocytes become activated by protein accumulation, releasing inflammatory cytokines that exacerbate damage.
Oxidative Stress & Mitochondrial Dysfunction exacerbate the crisis. Increased oxidative stress and damage to cellular mitochondria can accelerate neuronal decline.
Tau protein, which normally stabilizes microtubules in neurons, becomes hyperphosphorylated, changes shape, and aggregates into paired helical filaments (tangles). This causes the internal transport system to collapse, leading to neuronal dysfunction and death
Alzheimer’s is is characterized by significant synapse loss and neuron death, primarily affecting the hippocampus and entorhinal cortex, leading to severe brain shrinkage (atrophy).
This study at Rice university gives a deeper outlook towards the emergence and progress of Alzheimer’s disease. Although this study is in the incipient stage and further extensive research is needed to unravel the entire mechanism of metabolic disruption, the study provides new evidence in the pathology of Alzheimer’s disease.
Research method
The scientists of Rice university used an advanced light-based imaging method combined with machine learning, the team examined brain tissue from both healthy and Alzheimer’s affected animals. Their results, published in ACS Applied Materials and Interfaces, reveal that chemical changes linked to Alzheimer’s are not confined to amyloid plaques. Instead, these alterations appear throughout the brain in uneven and complex patterns.
The researchers scanned whole brains slice by slice, compiling thousands of overlapping measurements to build high resolution molecular maps of both healthy and diseased tissue. The imaging process generated large amounts of data, which was analyzed using machine learning. Later they resorted to supervised machine learning, training models to distinguish between Alzheimer’s and non-Alzheimer’s samples. This was a crucial step that aided in determining how different brain regions reflected Alzheimer’s related chemistry.
Research outcome by Rice university
The research team found that the changes caused by Alzheimer’s disease are not spread evenly across the brain. Some areas showed strong chemical changes, while others were less affected. This uneven pattern elucidates clearly about the gradual onset of symptoms in Alzheimer’s disease and why treatments that focus on only one problem have had limited success.
Beyond amyloid plaque accumulation, the study could throw light into the broader metabolic differences between healthy and Alzheimer’s brains.
Levels of cholesterol and glycogen varied across brain regions, with the most dramatic contrasts appearing in areas responsible for memory, specifically in the hippocampus and cortex.
Cholesterol has crucial role in maintaining brain cell structure, and glycogen serves as a local energy reserve.
In a nutshell, this research study offers a more comprehensive view of the disease and opens up new avenues for research both at pathological, investigational and pharmaceutical realms.
Delving deeper into metabolic disruption from other research studies
The findings unveiled include:
Reduced glucose uptake by brain cells
In alzheimer’s disease significantly reduced cerebral glucose metabolism, particularly in regions like the hippocampus has been detected. Neurons struggle to take up and utilize glucose, leading to a state of “intracellular starvation”.
Mitochondrial Dysfunction & ATP Failure
Also,dysfunction in the Tricarboxylic Acid (TCA) cycle, specifically a decrease in ketoglutarate dehydrogenase complex activity.
Reduced metabolic efficiency causes chronic oxidative stress, which damages brain cells. Microglia cells fail to clear debris and neuroinflammation follows.
Lipid Metabolism Dysregulation and lipid accumulation which triggers neurodegeneration.
The Alzheimer’s brain exhibits insulin/IGF resistance, which impairs neuronal glucose transport and worsens energy metabolism.
Signaling Pathway Disruptions: Dysregulation of the AMPK signaling pathway is closely linked to this impaired energy metabolism.
Conclusion:
I think the new information pertaining to the metabolic dysfunction and oxidative stress may give a new perspective to Alzheimer’s prophylaxis [ prevention], intervention and screening with more metabolic panel analysis.
written by dr sanjana p souparnika
Refernce
Machine Learning-Enhanced Hyperspectral Raman Imaging for Label-Free Molecular Atlas of Alzheimer’s Brain. ACS Applied Materials, 2025; DOI: 10.1021/acsami.5c22623
Brain Metabolic Alterations in Alzheimer’s Disease
Carlos G. Ardanaz Department of Pharmacology and Toxicology, University of Navarra, 31008 Pamplona, Spain https://www.mdpi.com/1422-0067/23/7/3785
The Himalayan orogeny or mountain formation is an ongoing process began from Cenozoic era from collision of tectonic plates and it had profound impact on the climate and ecosystem of the region.
Himalayas – the evolution
The Himalayan orogeny is a complex process of mountain building that happened through millions of years and is still ongoing. This article by dr sanjana p souparnika is an in-depth study of the evolution of Himalayas, the majestic mountain ranges over the centuries.
The word “orogeny” is derived from Greek and it means “mountain creation”. Orogeny is the primary geological process of mountain building happening through the collision of tectonic plates on the earth’s crust at convergent margins. This collision leads to intense folding, faulting, and crustal thickening processes. It lifts, deforms, and metamorphoses crustal material to create huge mountain ranges like the Himalayas. The Himalayas were formed around 50-100 million years ago in the Cenozoic era.
Himalayan orogeny deciphers the evolution of species
The formation of Himalayas began roughly 50–70 million years ago and the Himalayan stratigraphic study of rocks may decipher plate tectonic movements in the geological time scale along with changes in climate and biodiversity in the region around Himalayas. This can throw light into the history of evolution of earth & its ecosystems over billions of years.
The collision of the Indian and Eurasian continental plates paved way for the Himalayan mountain building and still it is ongoing. This collision vanished the Tethys ocean[ an ancient ocean] resulting in intense folding, faulting, and crustal thickening, ultimately forming the Himalayas.
The Cenozoic Era is the current and most recent geological era, spanning from 66 million years ago to the present day. It is also known as the “Age of Mammals”. We must remember that only 2.6 million years ago humans appeared on the surface of earth from hominids through the evolutionary process. The Homo Sapiens emerged precisely in the quaternary period of coenozic era, in the Pleistocene epoch around 300,000 years ago. In that sense, Himalayas being the youngest mountain ranges formed in the Cenozoic era has profoundly influenced the climate and ecosystems and emergence of human species.
Himalayan rock stratigraphic studies unveil the influence of mountain ranges in the evolution of human species. The rapid uplift of Himalayan mountain ranges as a result of collision of tectonic plates created new ecological niches. Ecological niches are specific environmental requirement of a species within an ecosystem such as habitat, food sources etc. that help survival and reproduction. These niches acted as a “species pumps” that instigated significant evolutionary changes through diversification, and vicariance of Asian fauna and flora.
When an ecological niche is empty with no living organisms, particularly after a new landform creation or extinction, it acts as a “pump” that attracts new species into it. The niches, allowing for the evolution of specialized, endemic species.
However, it is to be noted that, according to the competitive exclusion principle, two species with identical niches cannot coexist; one species may compete with the other, eventually leading to extinction. Nevertheless, nearly identical species clusters may co-occur sometimes.
In short When niches are differentiated, they reduce competition between species and fosters coexistence of similar species.
Himalayan mountain uplift enhanced biodiversity
The orogeny of Himalayas has immensely impacted the biodiversity through intense topographic and climatic changes.
Himalayas created diverse habitats, stimulating diversification and rapid evolution of species of fauna and flora. Diversification is the evolutionary process where species adapt to fill specific roles in an ecosystem, reducing competition and increasing biodiversity.
The newly formed mountain ranges created physical barriers, fragmenting populations and leading toallopatric speciation through vicariance. vicariance denotes a scenario where a species is divided by a geographical barrier may adapt to slightly different environmental conditions. The passive splitting of a species’ range, often due to geological changes such as mountain uplift, continental drift or climatic changes lead to vicariance. This process has crucial role in allopatric speciation. Here the physical isolation of the species in a new ecological niche leads to genetic and phenotypic divergence. Himalayan niches thus grow as great biodiversity spots.
The uplift of Himalayan ranges intensified the South Asian Monsoon, which had impacted the regional climate and determined the expansion or contraction of habitats facilitating species movement and adaptation. The sudden uplift of mountains leads to environmental shifts either species adapting to the terrains or becoming extinct.
Himalayas- phases of orogeny
Himalayan mountain building phases
The Himalayan mountain range and Tibetan plateau have been formed from the collision between the Indian Plate and Eurasian Plate which happened around 40 and 50 million years ago. The tectonic plate movement and orogeny is still ongoing moving the plates towards north every year slightly.
The Himalayas are denoted as the youngest mountain chain in the world. Himalayan mountains have come out of the Tethys Sea and that the uplift has taken place in different phases.
During Permian Period (250) million years ago, there was a supercontinent known as Pangaea. Its northern part included present-day North America and Eurasia (Europe and Asia) which is called as Laurasia. The southern part of Pangaea consisted of present-day South America, Africa, South India, Australia, and Antarctica and together it was called Gondwanaland.
Between Laurasia and Gondwanaland,existed a long, narrow, and shallow sea known as the Tethys Sea with several tributaries of rivers flowing into it. Sediments from these rivers flowed in and deposited on the floor of the Tethys Sea.
Then the powerful compression due to the northward movement of the Indian Plate compressed the sediments of the sea bed. This resulted in the folding of sediments. As the Indian plate began plunging beneath the Eurasian plate, these sediments were further folded and uplifted resulting in the formation of Himalayas. Later the folded sediments, underwent weathering and erosional activity which sculpted it as the present-day Himalayas.
The genesis of Indo-Gangetic plain was due to the consolidation of alluvium brought down by the rivers flowing from the Himalayas.
Still the summit of Mount Everest is made of marine limestone from this ancient ocean tethys. Tibetan plateau was formed due to up thrusting of the southern block of the Eurasian Plate.
The movement of tectonic plate is an ongoing process happening even today. India is moving northwards at the rate of about five cm per year and crashing into the remaining part of Asia.
The curved shape of the Himalayas convex to the south is because of the maximum force occurred at two ends of the Indian Peninsula during its northward drift.
The orogeny of Himalayas into the current landform happened through 6 phases.
6 phases involved in the formation of Himalayas
Phase 1 – 100 million years ago
Phase 2 – 71 million years ago
Phase 3 – The Drass volcanic arc
Phase 4 – Greater Himalayas were raised
Phase 5 – Rise of lesser Himalayas
Phase 6 – Rise of the Shiwalik ranges
Phase 1
The first phase of formation of Himalayas began 100 million years ago During Cretaceous Period, around 100 million years ago, the Indian plate was located b/w 10 ⁰ S – 40 ⁰ S, over the reunion hotspot. The movement of the plate gathered its mass velocity as it was closer to the equator (14cm/yr) and compression of sediment bed of the Tethys sea started towards the end of the Paleocene.
Phase 2
The second phase of Himalayan orogeny began around 71 million years ago as the plate with Gondwana land drifted towards North East and the rigid Northwestern ridge composed of the Aravalli series collided with Eurasia.
The line of collision b/w the Tibetan Plateau and the Indian Plate is called Indus–Tsangpo Suture Zone which is a compressional tectonic fault line.
As the plate began to subduct, crustal doubling below Tibet raised them into a high plateau with a thickness of around 60km
Along the southern front of the Indus-Tsangpo Suture Zone, the Murree Foredeep was formed and further south, the Shiwalik foredeep was created.
Phase 3 – The Drass volcanic arc
During Oligocene period of Cenozoic era, the Drass volcanic area was formed and in the Tethys crust, a series of volcanic eruptions took place. It is situated in the Indus suture zone as an island arc on Neo- Tethys Ocean crust during cretaceous period[ 84-125 million years ago]
The plate has started anti-clock rotation and Drass became the Pivotal Axis. Thus, in the western part, pressure and compression were gradually released but towards the East, compression of Tethyan sediments has started which marks the beginning of the rising of Tethyan Himalayas. As the Indian plate pushed north 71-50 million years ago the sedimentary stack was thrust southward.The Tethys Himalayas originated from the sedimentary basin underwent folding and transformation during the period of compression.
Phase 4 – Greater Himalayas were raised.
The continuous rotation and greater compression created a major thrust in the sediments of Murree foredeep and greater Himalayas were raised about 30-35 million years ago (Oligocene to Eocene period]. The compressional thrust line is known as the Main Central Thrust (MCT). It is a 30-km-thick, medium- to high-grade metamorphic sequence of metasedimentary rocks which are interlocked by granites of Ordovician and early Miocene age.
However, majority of the meta sediments of this area of mountain ranges are of late Proterozoic to early Cambrian age.
The metasediments represent the metamorphic equivalents of the sedimentary series forming the base of the overlying “Tethys Himalaya“.
Phase 5 – Rise of lesser Himalayas
The sediments were being deposited in the Shiwalik foredeep and further movement in the plate formed the lesser Himalayas during the Miocene (15-20 million years ago.)
MCT separates greater and lesser Himalayas and the compressional thrust line along which the lesser Himalayas were lifted is known as Boundary Thrust/Fault (MBT of MBF) line.
Phase 6 – Rise of the Shiwalik ranges
In the Shiwalik foredeep, sedimentation by the Himalayan rivers formed the molasse material. It forms the southern foothills of the Himalayan Range and is essentially composed of Miocene to Pleistocene molassic sediments derived from the erosion of the Himalaya.
The partial feeding of the Shiwalik foredeep along the Himalayan Frontal Fault (HFF) led to the rise of the Shiwalik ranges which represent partially folded sedimentary range.
These molasse deposits, known as the “Murree and Sivaliks Formations”, are internally folded and imbricated.
Tethys Himalaya (TH) – A short narrative about the oldest mountain ranges of Himalayas
Tethys Himalayas represents the ocean to mountain transformation and therefore the fossils of marine organisms are found on its higher peaks with in sedimentary rocks. This region is also referred to as Tibetan zone Himalayas which covers Zanskar range in Kashmir and Spiti basin in Himachal Pradesh extending to south Tibet.
Tethys Himalayan region is located south of Indus Sangpo suture zone and north of Greater Himalayas. It is considered as the oldest parts of Himalayan range system. This zone of Himalayas originated from the seabed sediments of the ancient Tethys ocean [ an ancient ocean which got vanished by tectonic plates collision into huge mountain ranges of Himalayas].
The Tethys Himalaya is an approximately 100-km-wide synclinorium or trough formed by strongly folded and imbricated, weakly metamorphosed sedimentary series. It is 2000km long geological tectonic zone north of the main Himalayan range.
This zone has fossil remnants of northern margin of the Indian subcontinent.
Several nappes [ sheet like body of rocks], known as the “North Himalayan Nappes”, have also been described within the Tethys Himalaya which is a syclinorium of folded poorly metamorphosed fossiliferous marine sedimentary rocks [over 500 million years old].
Tethys mountain ranges give a stratigraphic record ranging from the Upper Proterozoic to the Eocene of fossils preserved within the sediments of the Tethys Himalaya. Stratigraphic analysis of Tethys Himalayan sediments yields important clues about the geological history of the northern continental margin of the Indian sub-continent. This mountain range gives implications about its Gondwanian evolution to its continental collision with Eurasia.
The Himalayas are biodiversity hotspots with exquisite flora &fauna and endangered species of animals & birds that have garnered increased attention from environmental scientists and nature lovers worldwide in recent decades.
“The Himalayas” captivates the minds of the common man, affluent and the ascetic alike due to various reasons. The ethereal beauty of these colossal and magnificent mountain ranges captivates the human spirits, yet its profound, serene vales allure the ascetic. The grandeur of these ethereal mountain ranges captivates all who behold them.
Beyond the aesthetic beauty and tranquility it offers, the Himalayas host a rich array of flora and fauna, including rare medicinal plants currently facing a high risk of extinction.
Generally, the mountains encompass around 25% of the world’s terrestrial biodiversity and nearly half of the world’s recognized biodiversity ‘hotspots’ are present in the mountains.
TheHimalayas – biodiversity & ecosystem
The Himalayan mountain ranges separate the Indian subcontinent from Tibetan plateau. These youngest mountain ranges cover an area of about 595,000 Km2 over 8 countries. The region contains over 10,000 plant species, over 300 mammal species, and 979 bird species, along with endemic flora and fauna.
The Himalayas are home to many rare flowers and Orchids and cushion plants at 6100m height.
Ermania himalayensis, one of the highest altitude flowering plants, is found at 6300 m on the slope. It is a unique small, dense, hair-covered cushion plant on scree slopes, thriving in extreme cold and dry conditions.
Himalaya is home to Freshwater turtles and over1300 bird species. The endangered bird species found in Himalayas include white eared night heron, grey crowned crocias, orange necked patridge.
Himalayas at its extreme altitude variations features diverse ecosystems from subtropical forests to alpine meadows.
It is home to endangered species, including the Snow Leopard, Red Panda, Himalayan Tahr, and Himalayan Monal.
Bengal tigers, Asian elephants, greater one-horned rhinoceros, and wild water buffalo also exist in the lower regions.
The biodiversity of Himalayan region confronts severe threat from climate change, deforestation and, urbanization. The mountain ecosystems are very sensitive to climate change. Climatic conditions may change rapidly with elevation over relatively short horizontal distances, impacting quality &quantity of water resources, vegetation, ecosystems, and socio-economic settings.
The Himalayas- biodiversity hotspot under threat
The Himalayan ranges being a biogeographic region with an exceptional concentration of endemic species of plants & animals facing the threat of extinction from several factors operating in the region,is categorized as one of the prominent” biodiversity hotspots “on the globe.
This huge, awe-inspiring mountain ranges extending over 8 countries, play a pivotal role in regulating the climate of the subcontinent acting as a massive climatic barrier. They are instrumental in blocking freezing, dry air from Central Asia in winter, resulting in a warmer, moderate climate.
It’s a stark, shocking reality that Himalayas are under the threat of biodiversity loss &environmental pollution owing to multiple factors operating in the region.
Himalayan landscapes have been altered, modified, and influenced by a large number of factors including climate change, intensified anthropogenic activities, trade etc. Several studies have reported the altered and modified landscapes, degrading biodiversity, altered plant phenology, and deteriorating ecosystem productivity in the region.
According to research studies on Himalayan biodiversity, the shrinking of the cryosphere, land use for trading & construction activities, vegetation change and loss of biodiversity have adversely affected the ecosystem of the region.
Habitat fragmentation, illegal wildlife trade, and unplanned urban expansion is killing the ecosystem of the Himalayas silently day by day.
Impact of climate change on Himalayan Glaciers
Climate change has deleterious impacts on the mountains and its valleys over the decades, causing gradual loss of biodiversity as well as poor quality of water emanating from the snow cladded mountains. In addition to climate change, several other factors contribute to the ecosystem damage in the Himalayan region.
According to researchers Ren et al as per a study conducted in 2017, the region has experienced significant warming in recent decades, with the annual mean surface temperature increasing at about 0.11 °C per decade from 1901 to 2014.
Annual precipitation trends using Global Land Monthly Precipitation (GLMP) and Global Land Daily (GLDP) data does not show any significant change over time.
The Himalaya is warming at an alarming rate, probably three times higher than the global average. This may cause species to shift to higher elevations.
Thinning & retreat of Himalayan glaciers
The cryosphere is the key component of the Himalayan ecosystem and several studies have documented the extent of climate change on it. The cryosphere encompasses the lakes, rivers, ice, snow cover, glaciers, ice caps, ice sheets, and frozen ground (permafrost) of the region. It is a critical component of the climate system that regulates global temperatures by reflecting solar radiation back into space.
Several studies on Himalayan glaciers point out that the glaciers have retreated, thinned, and lost mass in many regions of the Himalayas.
Decreasing water content in snow cover
Research data also indicates that there is a significant and widespread decrease in the water content of snow cover (Snow Water Equivalent – SWE). This reduction, often referred to as “snow drought,” is driven by rising global temperatures and shifting precipitation patterns from snow to rain.
The Himalayan region is experiencing a critical “snow drought” in the earlier part of the current year 2026 with significantly reduced Snow Water Equivalent (SWE) and shrinking snow cover, particularly between 3,000m and 6,000m elevations.
These factors have direct impact in reducing the amount of water stored over the winter. Water scarcity is the imminent threat challenging the future of the vegetation, flora and fauna of the region.
Permafrost degradation in Himalayan region
Himalayan permafrost is experiencing rapid, unprecedented, and largely irreversible degradation due to global warming.
Permafrost is ground—soil, rock, or sediment—that remains frozen at or below 0°C for at least two consecutive years, with some lasting for thousands of years. The permafrost degradation can have significant implications for regional infrastructure, water security, and risk of hazards.
Studies indicate that a substantial amount of permafrost was lost in the Western Himalayas between the early 2000s and late 2010s, with the climate change associated to global warming.
Recent studies have highlighted that over 60% of the high-altitude areas in specific regions, such as Jammu & Kashmir and Ladakh, are underlain by permafrost, which is now actively degrading and it is unprecedented.
As per global mountain glacier studies, decrease in snowpack water content alters the crucial insulation layer on the ground, causing severe ecological consequences.
Climate change is significantly altering plant phenology in the Himalayas, causing earlier spring leaf emergence, extended growing seasons, and shifted flowering times due to warmer temperatures and reduced snow cover. Rhododendron arboreum, have shown delayed flowering. These alterations in plant phrenology threaten high-altitude biodiversity and ecosystem stability
Impact of climate change Himalayan on biodiversity &water quality
The lowering soil moisture consequent to less snow cover, thinning of glacier and degrading permafrost adversely impact the vegetation of the region. Particularly in spring and summer, it limits water availability for vegetation growth.
Without the insulating snow layer, winter temperatures can cause deeper soil freezing. This results in higher fine root mortality, nutrient loss, and lower microbial activity. It may cause extensive damage to the vegetation of the region.
Less snowpack causes earlier snowmelt, which can trigger earlier, but less productive, plant growth.
Less water storage in snowpack lead to forest water stress and eventually cause higher tree mortality rates. Forest water stress occurs when water loss through transpiration exceeds uptake from the soil, causing severe physiological strain due to drought. Forest water stress leads to loss of a large population of trees in an extensive area.
When snowpack decreases, or when rain-on-snow events increase, it leads to increased soil nutrient leaching. This may cause higher nutrient loads (like phosphorus and nitrogen) being flushed into waterways, degrading water quality.
Reduced SWE [snow water equivalent] is associated with snow draught. This causes less meltwater available in the dry season, leading to lower streamflows and reduced reservoir levels.
With reduction in total water volumes, the concentration of pollutants in remaining water sources can increase, reducing water quality for consumption and poor sustenance of aquatic life.
The Himalayas provide 30–60% of downstream freshwater, rising to 70–90% in some semi-arid and arid environments.
Water supply reduction affects irrigation, leading to lower crop yields and thus scarcity of food resources in the nearest future.
Impact of intensified anthropogenic activities on Himalayas
Ecosystem services and goods offered by mountains are of global significance, as they provide fresh water, biodiversity, mineral resources etc.
Deforestation, habitat fragmentation, overgrazing, and road construction, especially in the Eastern Himalayas cause adverse impacts on the Himalayan ecosystem.
Illegal wildlife trade poses a threat to endangered species. Construction of dams and other illegal encroachment to sensitive zones also destroy the biodiversity and eco system.
TheHimalayas- Biodiversity Conservation Efforts
To the conserve the ecosystem of Himalayan region efforts are being made in a stringent way as the region has been listed among the four biodiversity hotspots in India.
The strategic conservation measures include :
Protected zones:
Implementation of national parks and sanctuaries, such as the, Barsey Rhododendron Sanctuary, where grazing is banned to protect endemic species.
Fenugreek oil and hair mask are very beneficial in imparting hair shine and strength .Fenu greek seeds are having oestrogenic potential and is useful in managing male pattern baldness.
Fenu Greek is a leguminous herb which grows to a height of about 2 feet. The herb is produced mainly in South Indian states such as Rajasthan, Gujarat, Uttar Pradesh, and Tamil Nadu.
Fenu Greek oil is extracted from the seeds. It contains compounds such asdiosgenin.
Diosgenin is a steroid sapogenin. Other sapogenins include yamogenin, gitogenin, tigogenin, and neotigogens. The plant also contains alkaloids such as trigonelline, gentianine, and carpine compounds.
Fenu Greek oil is prepared from Fenugreek (Trigonella foenum graecum L) which is also known as Greek hay.
How to prepare fenugreek oil?
To make fenugreek oil, infuse carrier oil (like coconut or olive) with fenugreek seeds.
Steps:
Firstly you can crush or soak 2 tablespoons of fenugreek (methi) seeds overnight, then drain.
In a pan, warm 1/2 cup of your carrier oil (coconut, olive, castor) on low heat.
Add the ground seeds to the warm oil [along with ingredients like onion juice or curry leaves which is optional]and simmer for 5-10 minutes, stirring occasionally.
Let the mixture cool, then strain through a fine sieve into a clean, airtight bottle.
Benefits of Fenu Greek hair oil
Fenu Greek oil is well known for its potential to prevent hair loss. It is claimed that fenugreek oil provides some beneficial results in managing androgenetic alopecia or male pattern baldness.
Diosgenin component in fenugreek is thought to have the potential to manage male pattern baldness. Diosgenin has oestrogenic hormonal activity. This can oppose dihydrotestosterone which is high in people having male pattern baldness. Owing to the oestrogenic property of diogenin compound fenugreek oil helps inhibition of dihydrotestosterone. Therefore, it can be concluded that diosgenin has anti-androgenic activity. It is having oestrogenic potential and is useful in managing male pattern baldness.
Furthermore, Fenu Greek oil has anti-inflammatory and anti-proliferative properties.
Flavonoids and Trigonelline of the oil cause vasodilation in the scalp. Flavonoids have also been shown to have anti-inflammatory and anti-proliferative effect.
Fenugreek oil has protective effect on skin. It has fungicidal effect against Trichoderma viride, Aspergillus niger, Aspergillus oryzae and Aspergillus flavus and Fusarium graminearum.
A study points out that Fenugreek oil and seeds are effective in managing skin conditions such as Pityriasis sicca.
Antibacterial properties have been reported by several studies.
The fenugreek seed extracts have been found to be effective against E. coli, Salmonella.typhi and Staphylococcus. aureus.
The oil protects scalp skin if applied on hair and scalp regularly.
Usually, fenugreek oil is applied in combination with a carrier oil [ eg: coconut oil] to enhance its penetrating capacity to hair cuticle and scalp.
How to use fenugreek oil on hair?
Only a few drops of the fenugreek oil are to be add to carrier oil such as olive oil or coconut oil. Gently apply the mixture on hair and scalp
Benefits of fenugreek as hair mask
Fenugreek has lecithin which is a natural emollient and helps in strengthening and moisturization of hair. Hence, fenugreek seed extract with water and other ingredients is used as hair mask for achieving healthy clean scalp and shiny soft hair.
Preparation of fenugreek hair mask
Fenugreek hair masks are commonly used for making soft silky healthy hair in traditional medicine. The emollient and moisturizing properties of the seed along with its antifungal effects has been used in the making of hair masks which impart healthy shine and glossiness to hair.
Steps in the preparation of mask:
Soak 2 tablespoons of methi seeds in water overnight
In the morning, blend the soaked seeds into a smooth paste with a little water in a grinder or mixer.
Add 3-4 tablespoons of plain yogurt (curd), aloe vera gel and mix well to form a creamy paste.
Apply this mask and massage gently onto your scalp and hair, from roots to tips. Leave on for 30-45 minutes.
Rinse with lukewarm water or cold water and a mild herbal shampoo.
This hair mask is very much useful in cleaning the scalp ,removing dead skin and dandruff. It provides the hair a smooth shiny luster and softness.
written by dr sanjana vb
References
1. Mullaicharam AR, Deori G, Maheswari RU. Medicinal values of fenugreek – A review. Res J Pharm Biol Chem Sci. 2013;4:1304–13. [Google Scholar]
2. Schulz C, Bielfeldt S, Reimann J. Fenugreek+ micronutrients: Efficacy of a food supplement against hair loss. Cosmetic Medicine. 2006;27:176–9. [Google Scholar]
3. Verma V, Saxena R, Garg P, Sharma S, Khanna P, Singh M, et al. Effect of germinated seeds of fenugreek on malassezia furfur from hair dandruff. Int J Curr Res. 2011;3:322–3. [Google Scholar]
Apple cider vinegar is one of the most popular ingredients used in the preparation of various dishes and used for weight loss by some people. Please have a look at the health effects of apple cider vinegar.
It has been used for reducing blood glucose level in diabetic people. According to Harvard health publishing, a few studies suggest that vinegar help in reducing blood sugar levels in people with prediabetes and type 2diabetes.
Another study shows that apple cider vinegar consumption helps to reduce blood lipid levels. Its role in reducing cholesterol needs extensive research.
It is often consumed by people who want to lose weight. However, there is no significant research evidence that support the role of apple cider vinegar in achieving weight loss.
Apple cider vinegar is used in salad dressings, in preparing sauces and marinades and as a home remedy for various health issues.
It is used as preservative agent in foods. Apple cider vinegar is consumed in small quantities or taken as a supplement by some people.
How to take apple cider vinegar?
Apple cider vinegar should be taken in the diluted form in small quantities only. In highly concentrated form its high acidity can damage tooth enamel while sipping.
What is Apple cider vinegar and how is it prepared?
Apple cider vinegar is a common type of vinegar, produced by fermenting apples. Apple cider vinegar is prepared through the fermentation of crushed apples.
It is a two-step process. It is made by crushing apples, then squeezing out the juice. Bacteria and yeast are added to the liquid to start the alcoholic fermentation process, which converts the sugars to alcohol. The first step occurs relatively rapidly and involves the conversion of sugars to alcohol (cider) by yeast.
The second step is not rapid. In this step the alcohol is converted into vinegar by acetic acid-forming bacteria Acetobacter. Acetic acid and malic acid combine to give vinegar its sour taste.
Maceration and other production methods have been can significantly affect the chemical composition, total antioxidant activity, acidity, and phenolic content of apple cider vinegar.
Chlorogenic acid is the most abundant phenolic substance produced by fermentation and maceration process. Gallic acid, catechin, epicatechin, caffeic acid, and p-coumaric acid are present in low levels.
Caution
• Apple cider vinegar can lower potassium levels. So, people suffering from low potassium or heart diseases related to it should not consume apple cider vinegar.
• Apple cider vinegar may cause untoward drug interaction with drugs lowering blood sugar such as insulin.
Safety
Low amount of diluted apple cider vinegar consumption is associated only with low risk of health effects. But adverse results are reported with over consumption in undiluted concentrated forms. These include esophageal damage, tooth enamel erosion, and excessive burping, flatulence, and bowel movements.
People having allergies to apples may experience allergic reactions to apple cider vinegar.
The use of apple cider vinegar may cause drug interactions with insulin or diuretics.
Almond oil is an amazing rejuvenating ingredient used since time immemorial for enhancing the glow. Almond oil has been enriched with linoleic acid & vitamin E & antioxidants which accentuate the beauty of your skin.
Almond oil is yellowish oil extracted from the seeds of the Prunus dulcis tree. It belongs to the family Rosaceae. Almonds are edible seed with great nutritive value. They are abundant source of vitamin E antioxidants.
Almonds are native to southwestern Asia, and grown primarily in Mediterranean climates. California [U.S.A] is the major producer of almonds in the world [ around 80 percent of the global production].
There are two varieties of almonds:
sweet almond (P. dulcis, variety dulcis) and bitter almond (P. dulcis, variety amara). Sweet almonds are the edible type consumed as nuts and used in cooking or as a source of almond oil or almond meal.
Uses of almond oil
Almond oil is used for various purposes :
Cosmetic use
Food preparation
Pharmaceutical use
Others
How does almond oil rejuvenate your skin?
The ageing skin
Skin ageing happens through the synergistic activity of intrinsic as well as extrinsic factors. The intrinsic factors include genetics, cellular metabolism, hormone and metabolic processes. The extrinsic factors of ageing include chronic light exposure, pollution, ionizing radiation, chemicals, toxins.
Apart from the factors leading to normal process of ageing exposure to sun is linked with detrimental effects on skin. UV rays of sun cause premature ageing and it is called photo ageing.
The premature photoaged skin typically shows a thickened epidermis, mottled discoloration, deep wrinkles, laxity, dullness and roughness. Gradual loss of skin elasticity leads to sagging. Slowing of the epidermal turnover rate and cell cycle lengthening worsens aged look of the skin.
Severe loss of fibrillin-positive structures as well as a reduced content of collagen type VII lead to wrinkles in sun exposed prematurely ageing skin. The sparse distribution and decrease in collagen content in photoaged skin may be due to increased collagen degradation by various matrix metalloproteinases, serine, and other proteases irrespective of the same collagen production.
Glycosaminoglycans are among the main dermal skin matrix constituents that help in binding water. In photo-aged skin, these constituents may be associated with abnormal elastotic material and their functions on skin are impaired.
The total hyaluronic acid level in the dermis of skin that age intrinsically remains stable but epidermal Hyaluronic acid diminishes markedly.
UV-generated reactive oxygen species (ROS) are causing photo damage to skin. Wrinkling and pigmentation are the main visible changes of photo ageing.
These factors may act conjointly damaging the skin and overtime the skin appears dull, dry, lusterless and parched.
The primary goal of any skin anti-aging therapy is to achieve a healthy, smooth, blemish-free, translucent and resilient skin. There are various cosmetic procedures and therapies to rejuvenate the skin and repair it. Here we share the natural methods of rejuvenation of skin and in which the potential of almond oil is discussed.
The role of antioxidants on skin
The antioxidants can reduce collagen degradation by reducing the concentration of free radicals in the tissues.
Antioxidants act by:
directly neutralize free radicals
reduce the peroxide concentrations and repair oxidized membranes
quench iron to decrease ROS production
short-chain free fatty acids and cholesteryl esters neutralize ROS through lipid metabolism
Almond oil in reducing the impact of ageing
Almond oil is rich in Vitamin E antioxidants and help to rejuvenate the skin and hair follicles of scalp. It can also remove fizziness of hair. Applying almond oil on your skin and hair everyday may help you get glowing radiant skin and hair.
The antioxidants in almond oil may remove free radical induced damage to your skin. It nourishes skin deeply removing pigmentation and exfoliating the dead tissues.
The almond oil contains vitamins E and K that help skin regeneration and maintain its elasticity.
Almond oil is rich in antioxidants, particularly Vitamin E (α-tocopherol) and phenolic compounds, which protect against oxidative stress, reduce lipid peroxidation and enhance antioxidant enzymes.
Almond oil has emollient and sclerosant properties and, therefore, has been used to improve complexion and skin tone.
Almond oil is extensively used in the cosmetic industry, particularly in dry skin creams, anti-wrinkle and anti-aging products.
Almond oil works as a good moisturizer for your skin and hair. It brings back the supple look of your skin through intense nourishing.
Almond oil used in aroma therapy
Almond oil is one of the best essential oils used in aromatherapy and massage therapy as it helps to remove dryness of skin easily and it helps to rejuvenate body and mind due to its nice aroma.
Recommendations
For better results in your anti-ageing journey eat a handful of almonds daily. The nutritive value of almonds is very high as they are enriched with vitamin E and other antioxidants.
R.K Narayan, one of the prominent literary figures of India who uplifted Indian literature into the western literary world in the beginning of 20th century has more than 200 novels, as well as short stories and plays in his credits. Most of his works feature the social context and the quintessential mundane life. His is the renowned author of Malgudi days
Narayan’s distinctive writing style and narrative have been compared with those of Guy de Maupassant by many stalwarts. R. K. Narayan was a distinctive personality in the literary world with his unpretentious expression of a natural element of humour in his works.
Most of his works narrate the stories of common man and his trials and trepidations of life, driving the readers to life experiences that relate to the theme mostly. Throughout his literary journey he wrote explicitly about the intricacies of Indian society without any deviation from his unique characteristic simplicity. His writings had the distinctiveness of the use of nuanced dialogic prose with gentle Tamil overtones based on the nature of his characters. This distinctive style of writing gifted R.K Narayan the sobriquet ‘the Indian Chekhov in the literary horizon’.
Anthony West of The New Yorker opined that Narayan’s writings were of the realism genre of Nikolai Gogol.
Somerset Maugham, The famous English writer on a trip to Mysore in 1938, ardently wished to meet Narayan. Unfortunately, it didn’t happen and Maugham subsequently happened to read Narayan’s book ‘The Dark Room’ and he made a note to Narayan, expressing his admiration about the work.
A glimpse into the private life of R.K. Narayan
Early childhood days
R. K. Narayan was born in a Tamil Brahmin family on 10 October 1906 in Chennai, in the state of Tamil Nadu. He was born as the second child to his parents and his father was a school headmaster and mother a home maker. His grandmother had a great role in his upbringing as he resided with her for a significant part of his childhood in their ancestral home. During that period grandmother taught him arithmetic, mythology, classical Indian music and Sanskrit. In the family mostly the members conversed in English, and grammatical errors on the part of Narayan and his siblings were scowled down. This exposure to English language in daily life might have influenced him later when he set his foot into the literary career.
Narayan had studied at a succession of schools in Madras, including the Lutheran Mission School in Purasawalkam, C.R.C. High School, and the Madras Christian College Higher Secondary School.
He was a voracious reader during his childhood days and he read avidly works of Dickens, Wodehouse, Arthur Conan Doyle and Thomas Hardy.
Young Narayan – the genesis of a writer
Later Narayan moved to Mysore to live with his parents when his father was transferred to the Maharaja’s College High School. The library at the school and his father’s own collections gave him more access to reading, and here he started writing as well.
In 1926 Narayan joined Maharaja College of Mysore and secured a bachelor’s degree. For a brief stint he worked as a school teacher; however, he left the job when he was asked to work as a substitute for the physical training master. This incident prompted him to choose writing as a profession.
His first published work was a book review of Development of Maritime Laws of 17th-Century England. Later he started writing for English newspapers and magazines although it was not a well-paid job which could earn a livelihood. However, he took a firm decision to continue with writing career as family whole heartedly supported it even in the adverse financial circumstances.
In 1930, Narayan wrote his first novel, Swami and Friends, but initially it was confronted with rejection. Later Narayan created Malgudi, a town that was a symbolic cross section of the prevailing society in his works.
Narayan worked as a reporter for a Madras-based daily called ‘The Justice’ dedicated to the rights of non-Brahmins and the job gave him acquaintances with a large network of great people.
Narayan had sent the manuscript of Swami and Friends to a friend at Oxford, and about this time, the friend showed the manuscript to Graham Greene a well-known writer of his time. Greene helped Narayan publish the book in 1935 with his recommendation. The book was semi-autobiographical and had reference to his childhood memoirs.
Narayan’s second novel “The Bachelor of Arts” published in 1937 again with the recommendation of Graham Grene. The theme discussed in the novel had been inspired by the college experiences of the author. It was a narrative that chronicled the transformation of a rebellious adolescent to a mature well-adjusted man.
He published the third novel The Dark Room in 1938 and received good reviews from the readers. The book discussed domestic or marital discord, that depicted the oppression suffered by women under male chauvinism.
In 1937, Narayan’s father died, and Narayan was forced to accept a commission from the government of Mysore as he was not making sufficient income.
Darkest moments of life inspiring to find solace in writing
Later R.K Narayan got married with Rajam but that marriage didn’t last long as his wife died of typhoid in 1939. The untimely demise was traumatic to Narayan and he fell into the abyss of grief and the void the loss had created, for a longtime. He never thought of a remarriage and his prime concern was their daughter Hema, who was only three years old when her mother died. The dejection and despair of his loss in life inspired him to return to writing, perhaps he could find solace in scribbling and the outcome was the novel ‘The English Teacher.’ This book also was autobiographical.
Narayan himself acknowledged that The English Teacher was almost entirely an autobiography, albeit with different names for the characters and the change of setting in Malgudi; he also explains that the emotional narrative in the book reflected his own grief related to his wife’s death. His first collection of short stories, Malgudi Days, was published in November 1942, followed by The English Teacher in 1945.
In between, being cut off from England due to the war, Narayan started his own publishing company, Indian Thought Publications; the publishing company was a success and is still active, currently managed by his granddaughter.
Gradually R.K. Narayan’s novels achieved fame and recognition in far-flung areas. By 1948, he accumulated wealth and built a big house and bought a luxury car of his times. In the meanwhile, Narayan wrote the story for the Gemini Studios also for the film Miss Malini.
In 1951 he published his book The Financial Expert, which is regarded his masterpiece and hailed as one of the most original works of fiction. The next novel, ‘Waiting for the Mahatma’ was a work based on the fictional visit to Malgudi by Mahatma Gandi.
In 1953, his works were published in the United States for the first time, by Michigan State University Press.
The Guide was written while he was visiting the United States in 1956 on the Rockefeller Fellowship. While staying in the U.S., Narayan had the habit of maintaining a daily journal these scribblings later served as the cornerstone for his book ‘My Dateless Diary’.
During a visit to England, Narayan could meet his friend and mentor Graham Greene for the first time in life directly. Grene was his mentor cum supporter in the initial years of publishing of his books.
The Guide was published after his return to India and the book is the embodiment of Narayan’s writing skills and elements such as ambivalent expressions coupled with a riddle-like conclusion. He was honored with Sahitya Academy Award in 1960 for this book.
The Man-Eater of Malgudi, was released in 1961. The book was reviewed as having a narrative that is a classical art form of comedy, with delicate control. After the launch of this book, R.k Narayan visited the U.S.and Australia. He got recognition in India and abroad as an accomplished and talented author of fiction portrayed in a realistic style.
Narayan was a columnist for magazines and newspapers including The Hindu and The Atlantic during that time.
Setting foot on mythology &translation of epics
In 1964, Narayan published his first mythological work, Gods, Demons and Others, a collection of rewritten and translated short stories from Hindu epics.
In 1938, he embarked on a translating journey first translating the Kamba Ramayanam to English and it was published in 1973, after long five years of meticulous researching. Subsequently, Narayan started working on a condensed translation of the Sanskrit epic, the Mahabharata.
Adopting unexplored paths and styles in writing &life
Narayan embarked on a new theme of work and published, The Painter of Signs. Here he took a deviation from his regular plot and experimented with hitherto unaddressed subject of sex in it.
He was elected as an honorary member of the American Academy of Arts and Letters and won the AC Benson Medal from the Royal Society of Literature during this time. Around the same time he rose to international fame and Narayan’s works were translated to Chinese for the first time.
In 1983, Narayan published his next novel, A Tiger for Malgudi, about a tiger and its relationship with humans.
His next novel, Talkative Man, published in 1986, was the tale of an aspiring journalist from Malgudi. During this time, he also published two collections of short stories: Malgudi Days (1982), a revised edition including the original book and some other stories, and Under the Banyan Tree and Other Stories, a new collection.
In 1987, he completed A Writer’s Nightmare, another collection of essays about topics as diverse as the caste system, Nobel prize winners, love, and monkeys. The collection included essays he had written for newspapers and magazines since 1958.
Living alone in Mysore, Narayan developed an interest in agriculture. He bought an acre of agricultural land and tried his hand at farming. He loved walking to the market every afternoon to interact with the people. Perhaps his social connections are reflected in his novels from the earlier years onwards as a writer.
R.K Narayan – a revolting visionary in politics
In 1980, Narayan was nominated to the Rajya Sabha, the upper house of the Indian Parliament, for his contributions to literature. During his entire six-year term, he was focused on one issue—the plight of school children, especially the heavy load of school books and the negative effect of the system on a child’s creativity, which was something that he first highlighted in his debut novel, Swami and Friends.
His inaugural speech highlighted this issue and resulted in the formation of a committee chaired by Prof. Yash Pal, to recommend changes to the school educational system.
In 1990, he published his next novel, The World of Nagaraj, also set in Malgudi. Narayan’s age shows in this work as he appears to skip narrative details that he would have included if this were written earlier in his career. Soon after he finished the novel, Narayan fell ill and moved to Madras to be close to his daughter’s family. A few years after his move, in 1994, his daughter died of cancer and his granddaughter Bhuvaneswari (Minnie) started taking care of him in addition to managing Indian Thought Publications.
Narayan then published his final book, Grandmother’s Tale. The book is an autobiographical novella, about his great-grandmother who travelled far and wide to find her husband, who ran away shortly after their marriage. The story was narrated to him by his grandmother, when he was a child.
In May 2001, Narayan was hospitalised. He died a few days later on 13 May 2001, in Chennai at the age of 94.
Awards &recognitions
Narayan’s early works were compared by critics to that of E. M. Forster, an author who shared his dry and humorous narrative. Often Narayan was labelled as “The South Indian E. M. Forster” by critics and followers. However, Narayan’s work and the linguistic simplicity was not well appreciated by later generation writers. His writings were criticized by some as of a pedestrian style with a shallow vocabulary and a narrow vision. Yet R.K Narayan is one of the most revered and read authors of India and west. He stands out as the luminous star in the literary firmament due to his unique style of simplicity in writing and connectedness with mundane life.
In a career that spanned over many decades Narayan was honored by many accolades and prestigious awards such as :
the AC Benson Medal from the Royal Society of Literature,
the Padma Vibhushan and the Padma Bhushan, India’s second and third highest civilian awards
the Sahitya Akademi Fellowship, the highest honour of India’s National Academy of Letters.
He was also nominated to the Rajya Sabha, the upper house of the Indian Parliament.
In 1964, he received the Padma Bhushan
In 1980, he was awarded the AC Benson Medal by the (British) Royal Society of Literature
In 1982, he was elected an honorary member of the American Academy of Arts and Letters.
He was nominated for the Nobel Prize in Literature multiple times.
In 1986, he was honored by Rajyotsava Prashasti from Government of Karnataka.
He had been conferred with several honorary doctorates by the University of Leeds (1967), Delhi University (1973) and the University of Mysore (1976).
in 2000 nation honored him by awarding India’s second-highest civilian honour, the Padma Vibhushan.
Narayan’s greatest contribution to Indian literature is that he uplifted the Indian literature to the zenith of glory in the western world being a representative of the common man. He is regarded as one of the three eminent Indian fiction writers, writing in English language including Raja Rao and Mulk Raj Anand.
Cognition is a terminology that often come across in our everyday discussions& readings related to thinking and brain functions. What is cognition? How cognitive impairment do occur and what are the ways to prevent cognitive impairment?
Cognition simply refers to any process related to perceiving, thinking, understanding, reasoning and comprehending. According to American psychological association cognition is defined as all forms of knowing and awareness, such as perceiving, conceiving, remembering, reasoning, judging, imagining, and problem solving. Along with affect and conation, it is one of the three traditionally identified components of mind. An individual percept, idea, memory, or the like.
Cognitive impairment is a condition related to reduced brain functions related to memory, understanding and comprehension. It is a term used for indicating problems with thinking, memory, and judgment, ranging from mild to severe.
It may eventually affect the quality of life if left untreated. Mild cognitive impairment can often be managed with lifestyle changes and a few simple medications. However, more severe cognitive impairment may impact a person’s ability to perform daily activities. It may present as:
Difficulty with thinking and memory &in concentrating, learning new things, or remembering past events.
Language and communication also affected. Difficulty in finding the right words or following conversations.
Therefore, it is crucial to prevent risk factors leading to cognitive impairment. It is not possible to prevent totally, some dementia or severe cognitive impairment causing factors. However, the risk can be considerably reduced by paying some attention to our daily routine and habits.
Some modifiable risk factors & solutions to prevent cognitive impairment
Cognitive functioning of brain is dependent on several factors related to our daily lives.
A few factors leading to cognitive impairment are listed here:
1] Sleep
Sleeping for 6-8 hours is crucial for proper functioning and repair of nervous system. Sleep deprivation has detrimental impact on nervous system functioning. How does sleep benefits us in improving the health of nervous system?
Sleep plays a crucial role in reducing mental fatigue and helping memory and recall. Studies have proven that lack of sleep affects long-term memory, working memory, attention, higher order executive function, and various decision-making processes. Sleep deprivation can impair memory, recall functions of the brain. Furthermore, it may elevate your stress levels.
Sleep is essential for regenerating certain areas of brain
It is important for brain to continue the regenerative processes within neurons for ensuring proper functioning of brain and nervous system. It happens during sleep hours. Sleep deprivation hampers the regenerative processes.
During sleep beta amyloid fibrils are removed by CSF.
According to research studies during sleep, the cerebrospinal fluid removes the beta-amyloid metabolite in the brain which are harmful to brain functions as they have been implicated in the disease pathology of Alzheimer’s disease. Beta amyloid metabolite is notorious for causing Alzheimer’s disease. That means, sleep deprivation may enhance the risk of Alzheimer’s disease increasing beta amyloid fibril deposition.
Brain cell damage is repaired during sleep
It is during sleep that certain enzymes repair brain cell damage caused by free radicals. Sleep deprivation prevents this repairing process. It is a fact that the brain functions normally because of the neurotransmitters, and neurons that are unable to rest or regenerate.
Studies have shown that sleep [particularly NREM sleep]is important for turning off the norepinephrine, serotonin and histamine neurotransmitters, which is the time available for receptors to “rest” and regain sensitivity to be more effective at naturally produced levels again.
Each phase of the sleep cycle has critical role in restoring restores and rejuvenating the brain for optimal function. Normally the glymphatic system of brain eliminate toxins building up with in the nervous system and brain during sleep. It cannot eliminate these toxins that can build up, and negatively affects cognitive abilities, behaviour, and judgment if there is lack of sleep.
Lack of sleep also affects your linguistic capacity.
Temporal lobe of brain is linked with language processing. Sleep deprivation affects it very adversely. Lack of sleep may cause slurred speech due to the brain’s incapacity to process the neuronal signal at optimum levels during waking hours.
2] Physical activity & exercise to strengthen neuroplasticity potential of brain
Have you heard about the unique potential of human brain neuroplasticity? Neuroplasticity is the term referring to the brain’s ability to change, reorganize, or grow neuronal networks. This can involve functional changes due to brain damage or structural changes due to learning. Exercise and physical activity may help to boost it.
Regular moderate aerobic exercise is an effective solution for improving neuronal health and functional abilities. It is assumed that exercise-induced memory improvement is probably mediated through neurotrophic factors, and exerkines.
Exerkines are defined as signalling molecules released in response to acute and/or chronic exercise, which exert their effects through various pathways.
Many organs, cells and tissues release these factors, including skeletal muscle (myokines), the heart (cardiokines), liver (hepatokines), white adipose [fat]tissue (adipokines), brown adipose tissue (baptokines) and neurons (neurokines). Exerkines have potential roles in improving cardiovascular, metabolic, immune and neurological health. Thus, exercising helps your brain power.
Some brain exercises to improve cognition & memory
Brain exercises modify neuronal activity in such a way that they may help improvement in memory, cognitive functions or mental abilities.
Practise the following things to improve cognition:
Learning new and complex skills
Eg: playing instruments, games
Solving problems in mathematics
Learning a new language
Recall what you have read
Cooking
Visualization of words, things etc.
Eye- hand coordination activities such as playing tennis, chess etc.
Sports games
yoga
Meditation
Completing a jigsaw puzzle
Socializing
Increasing vocabulary or word power
Listening to music
conclusion
Mild cognitive impairment may affect quality of life overtime or it may progress to more serious forms if not addressed on time with adequate lifestyle changes and some simple medications for a short period of time in cases requiring them.
In order to prevent this mental catastrophe, make a change or modification in your habits from the very early age.
Never forget to do physical exercise in your routine; practice brain exercise and ensure that you get adequate sleep.
It is crucial to understand that erratic sleep may disrupt your memory and other brain functions even if you exercise every day. Therefore, ensure that you sleep for at least 6-8 hours a day.
Furthermore, yoga & meditation may help to improve health of brain and nervous system.
Nutrition has pivotal role in maintaining the health of nervous system. Eat healthy follow balanced diet preferably, Mediterranean diet.
Just include some micro habits to your routine for a big positive change. Enjoy this beautiful world with your senses and maintain your cognitive powers intact!
