Author: Vishal Lohar

Festivals are a time of joy, togetherness, and celebration. As the festive season draws near, it’s easy to get carried away by the excitement, forgetting our health goals and indulging in excessive feasting. They often bring with them an abundance of delicious, but not always healthy foods along with disrupted routines and increased stress. It is highly important to strike a balance between enjoying the festivities and taking care of your health.

Here are some essential diet and lifestyle precautions to help you make the most of the festival season while maintaining your well-being.

• Plan Your Meals

Festivals are synonymous with feasting, and it’s easy to overindulge. To maintain a balance, plan your meals ahead of time. Choose healthier options and keep your portion sizes in check. Incorporate plenty of fresh fruits, vegetables, lean proteins, and whole grains into your festival diet to ensure you’re getting essential nutrients.

• Stay Optimally Hydrated

Amidst the excitement of the festivities, it’s easy to forget to drink enough water. Dehydration can lead to fatigue and headaches. Carry a water bottle with you and aim to drink at least 8-10 glasses of water daily. Herbal teas, coconut water, and homemade fruit-infused water can be refreshing alternatives.

• Mindful Eating

Practise mindful eating during the festival season. Enjoy each bite, savour the flavours, and eat slowly. This not only helps you appreciate the food but also prevents overeating. Pay attention to your body’s hunger and fullness cues to avoid mindless snacking.

• Limit Sugary Treats

Festivals often feature an array of sugary sweets and desserts. While it’s perfectly fine to enjoy them in moderation, don’t go overboard. Excessive sugar consumption can lead to energy crashes and weight gain. Opt for smaller portions and try healthier dessert alternatives like fruit salad, dry fruits ladoo, fruit custard, beetroot halwa etc.

• Stay Active

Festivals can disrupt your regular exercise routine. However, try to stay active whenever possible. Take a walk with family or friends, participate in traditional dance or outdoor games, or simply engage in light stretching exercises. Staying active will help burn off extra calories and keep you energised.

• Manage Stress

Festivals can be stressful with all the preparations, social gatherings, and family expectations. Stress can take a toll on your mental and physical health. Practice stress management techniques such as deep breathing, meditation, or yoga to stay calm and centred during this time.

• Get Sufficient Sleep

Ensure you get enough rest during the festival season. Lack of sleep can lead to fatigue, weakened immunity, and increased stress. Try to maintain a regular sleep schedule and create a relaxing bedtime routine to improve the quality of your sleep.

• Food Safety

Food safety is crucial during festivals, especially when sharing meals with family and friends. Ensure that food is prepared and stored correctly to prevent foodborne illnesses. Also, be cautious about eating street food or consuming raw or undercooked dishes.

• Stay Connected

Festivals are a time for social interaction and bonding. Spend quality time with loved ones and engage in meaningful conversations. Strong social connections contribute to emotional well-being.

Festivals are an integral part of our lives. However, with a mindful approach to both diet and lifestyle choices, you can enjoy the festivities without compromising your health. By following these diet and lifestyle precautions, you can strike a balance between indulgence and well-being. Remember that moderation is key, and making conscious choices will help you navigate the festival season with both joy and good health.

Wishing you a very happy diwali & togetherness from Hormone Reset Team!

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Cycle syncing is an all-encompassing method of managing your menstrual cycle that entails coordinating your lifestyle, physical activity, and diet with the different phases of your cycle.

This enhances both your physical and emotional well-being and your performance.

The menstrual cycle has four phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase is connected to specific hormonal and physiological alterations in a woman’s body that may impact different facets of her physical and emotional wellbeing. Women can enhance their general well-being by understanding these changes and adjusting to them.

Cycle synchronisation advantages

Cycle synchronisation can benefit women in a variety of ways, including:

• Possibility of fewer menstrual symptoms like mood swings, bloating, and cramps
• Make your exercise regimen more efficient and effective.
• Optimum energy management is achieved by timing activities to coincide with hormonal changes that occur naturally
• Enhancing focus and productivity by taking advantage of times of increased energy and mental clarity
• Potential control of hormonal balance and menstrual cycles over time
• Live in harmony with your body.
• Describe the best time to conceive and offer fertility support.
• Greater sense of control over one’s body and connection to it
• Potential improvement in sleep quality and stress management
• Potential improvement in overall well-being and quality of life.

Let us quickly review the menstrual cycle’s various phases!

1. Menstruation: is the first phase of the menstrual cycle, which begins on the first day of bleeding. During menstruation, the uterus sheds its lining, causing the vagina to leak blood and tissue. Hormone levels, especially estrogen and progesterone, are relatively low during this phase, which may cause fatigue and bloating.
2. Follicular Phase: The follicular phase begins immediately after menstruation and lasts until ovulation. During this stage, the pituitary gland secretes follicle-stimulating hormone (FSH), which stimulates ovarian follicle growth and maturation. These follicles contain eggs and produce estrogen as they grow. Estrogen is essential for thickening the uterine lining and preparing it for pregnancy. During this phase, estrogen levels are increasing gradually, which can improve your mood and energy levels.
3. Ovulation: Ovulation typically happens 14 days before the start of the subsequent period, in the middle of the menstrual cycle. The dominant follicle bursts during ovulation, releasing a mature egg from the ovary. An increase in luteinizing hormone (LH) produced by the pituitary gland initiates this process. Just before ovulation, estrogen levels reach their peak, encouraging egg release and raising cervical mucus to allow sperm movement.

Your mood, energy level, and libido can all improve because estrogen and progesterone levels are at their highest during this phase.

1. Luteal Phase: The luteal phase begins after ovulation and lasts until the following period. The ovary’s ruptured follicle develops into the corpus luteum after the egg has been released from it. Progesterone, which is produced by the corpus luteum, helps to maintain and thicken the uterine lining in preparation for the implantation of a fertilized egg. In the absence of fertilization, estrogen and progesterone levels drop, causing the uterine lining to shed and a new menstrual cycle to begin. Your progesterone levels rise during this stage, which may result in symptoms including bloating, breast soreness, and mood swings.

How do you cycle in sync with the first phase (the menstrual phase) of your menstrual cycle?

During the menstrual phase, hormone levels, particularly estrogen and progesterone, are relatively low, which can lead to feelings of fatigue and bloating. So, it’s important that you choose your food and physical activities accordingly.

Foods to eat during the menstrual phase

• Iron-Rich Foods: Because menstruation involves blood loss, it is critical to replenish iron levels. Include iron-rich foods in your diet, such as leafy greens, legumes and lean meats (if you are a non-vegetarian)
• Anti-inflammatory Foods: Some women experience cramps and inflammation during their menstrual cycle. Consume anti-inflammatory foods such as fatty fish (salmon, mackerel), turmeric, ginger, and green leafy vegetables.
• Hydration is critical throughout your cycle, including during menstruation. Drink plenty of structured water and eat hydrating fruits and vegetables.

Add this to your shopping list for the menstrual phase:

• Green leafy vegetables
• Pumpkin seeds
• Millets
• Lean meat
• Lentils
• Fatty fish
• Eggs
• Nuts
• Turmeric
• Ginger

Exercise cycle syncing guidelines during the menstrual phase

• Gentle yoga or stretching: These activities can help relieve cramps and promote relaxation.
• Meditation or mindfulness practices: Engaging in calming mental exercises can aid in stress reduction and emotional well-being.
• Light aerobic exercises: Low-impact activities such as walking or gentle cycling can help improve circulation and mood.

How do you sync your cycle with the second phase (Follicular phase) of your menstrual cycle?

During the follicular phase, estrogen levels are gradually increasing, which can improve your mood and energy levels.

Foods to eat during the luteal phase

Follicular phase

• Balanced Nutrition: Eat a well-rounded, nutrient-dense diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Your body will receive the nutrients it needs for optimum hormone production as a results
• Foods High in Phytoestrogen: Plant compounds called phytoestrogens act as the body’s estrogen substitute. Phytoestrogen-rich foods like flaxseeds, soy products (only non-GMO varieties are recommended), lentils, and chickpeas may support hormone balance during this phase.
• Foods High in Fiber: Consuming a diet rich in fiber can promote healthy digestion and assist in maintaining stable blood sugar levels. Whole grains, legumes, fruits, and vegetables are high in dietary fiber.

Your shopping list should include the following foods for the follicular phase:

• Green, leafy vegetables
• Flaxseeds and pumpkin seeds
• Avocado
• Broccoli
• Nuts/seed mix
• Olive oil
• Zucchini
• Fish
• Protein sources

Exercise cycle syncing guidelines during the follicular phase

• Energy-Boosting Activities: With rising estrogen levels, you may experience increased energy during the follicular phase. Utilize this by engaging in high-intensity activities like cardio, weightlifting, or HIIT (High-Intensity Interval Training)
• Try Out New Exercises: The follicular phase is linked to an excitement for discovery and novelty. It is a great opportunity to try out any new hobbies or fitness classes you have been thinking about. This can inspire you to stay active and keep your workouts interesting
• Focus on Endurance and Stamina: Your endurance and stamina may improve at this point. Make the most of this time by challenging yourself with longer workouts or by gradually raising the level of your workout intensity.

How do you sync your cycle with the third phase (Ovulatory phase) of your menstrual cycle?

Estrogen and progesterone are at their highest levels at this time, and the body is ready for conception. Here are some suggestions for coordinating your diet and exercise program with the third phase:

Foods to eat during the Ovulatory phase

• Balanced Macronutrients: Eat a well-balanced diet that includes carbohydrates, proteins, and healthy fats. This will give your body the energy and nutrients it needs to produce hormones optimally.
• Omega-3 Fatty Acids: Consume omega-3 fatty acid-rich foods such as fatty fish (salmon, mackerel, and sardines), chia seeds, flaxseeds, and walnuts. Omega-3 fatty acids are anti-inflammatory and may aid in hormonal balance.
• Antioxidant-Rich Foods: Eat antioxidant-rich foods such as berries, dark leafy greens, colorful vegetables, and green tea. During this stage, antioxidants can help reduce oxidative stress and support overall health.

Add these food items to your shopping list for the ovulatory phase:

• Whole grains
• Eggs
• Leafy green vegetables
• Tomatoes
• Flaxseeds and pumpkin seeds
• Fruits: Berries, citrus fruits, papaya

Exercise cycle syncing guidelines during the ovulatory phase

• High-Intensity Workouts: During the ovulatory phase, when estrogen and progesterone levels are at their highest, you may have more energy and endurance. Use this to your advantage by incorporating high-intensity workouts such as interval training, running, or cycling.
• Resistance Training and Strength Exercises: Resistance training and strength exercises can be beneficial during this phase. They aid in the enhancement of muscle tone, strength, and bone health. Consider incorporating weightlifting, bodyweight exercises, or resistance bands.
• Social and team activities: The ovulatory phase is frequently associated with increased sociability and confidence. Consider participating in group exercises or team sports that promote social interaction and a sense of camaraderie.

How do you cycle sync during the fourth phase (luteal phase) of your menstrual cycle?

During this phase, progesterone levels rise, and the body prepares for either pregnancy or the start of a new menstrual cycle. Premenstrual syndrome, or PMS, may occur.

Foods to eat during the luteal phase

• Balanced Nutrition: Focus on consuming a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim for nutrient-dense foods to support overall health.
• Complex Carbohydrates: Include complex carbohydrates such as whole grains, legumes, and starchy vegetables in your meals. These foods provide sustained energy and can help stabilize blood sugar levels.
• Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. Healthy fats can help with satiety, hormone production, and absorption of fat-soluble vitamins.

Exercise cycle syncing guidelines during the luteal phase

• Moderate Intensity Workouts: Engage in moderate-intensity exercises such as brisk walking, jogging, swimming, or cycling. These activities can help maintain fitness levels while considering the potential changes in energy and mood during this phase.
• Strength Training and Resistance Exercises: Continue with strength training exercises to maintain muscle tone and strength. Resistance exercises can also help support bone health.
• Mind-Body Activities: Consider incorporating mind-body activities like yoga, Pilates, or tai chi, which can promote relaxation, stress reduction, and mind-body connection during the luteal phase.
• Gentle Cardiovascular Exercise: If you experience bloating, breast tenderness, or other symptoms associated with the luteal phase, opting for low-impact cardiovascular exercises like elliptical training or swimming can be beneficial.

FAQs

Who all gets the most benefit out of cycle syncing?

While cycle syncing can potentially benefit individuals who menstruate, it may be particularly beneficial for those who experience noticeable changes in their energy levels, mood, and physical symptoms throughout their menstrual cycle. It may also be beneficial for individuals who are seeking a holistic approach to managing their menstrual health and overall well-being.

Here are some groups that may find cycle syncing beneficial:

• Individuals with irregular menstrual cycles: Cycle syncing can help individuals with irregular cycles gain a better understanding of their hormonal patterns and potentially support cycle regulation.
• People experiencing menstrual symptoms: Those who experience common menstrual symptoms such as bloating, cramps, mood swings, or fatigue may find that adapting their lifestyle to their menstrual cycle can help alleviate these symptoms.
• Athletes and fitness enthusiasts: Athletes and individuals engaged in regular exercise may benefit from adjusting their training and intensity levels according to their hormonal fluctuations, potentially optimizing performance and recovery.
• Individuals seeking natural approaches to hormone balance: Cycle syncing offers a natural approach to working with your body’s hormonal changes, potentially supporting hormone balance without relying solely on medical interventions.
• Those interested in holistic well-being: Cycle syncing encourages a holistic approach to overall well-being, including self-care practices, nutrition, stress management, and exercise routines tailored to individual phases of the menstrual cycle.

How to start cycle syncing

To start cycle syncing, follow these steps:

• Track your menstrual cycle: Begin by tracking the start and end dates of your menstrual cycle. This will help you identify the different phases and understand the timing of each phase.
• Learn about the menstrual cycle phases: Familiarize yourself with the four phases of the menstrual cycle: menstruation, follicular phase, ovulation, and luteal phase. Understand the hormonal changes and typical symptoms associated with each phase.
• Observe your own patterns and symptoms: Pay attention to how you feel during different phases of your menstrual cycle. Note any changes in energy levels, mood, physical symptoms, and cravings. This self-awareness will help you tailor your lifestyle to each phase.
• Adjust your activities: Based on your observations, adapt your activities and routines to align with each menstrual cycle phase.

During menstruation: Prioritize rest, self-care, and gentle exercise like walking or yoga.

During the follicular phase: Engage in higher-energy activities, try new exercises, and focus on building stamina.

During ovulation: Take advantage of increased energy and focus on intense workouts and social activities.

During the luteal phase: Emphasize self-care, relaxation, and lower-impact exercises like yoga or swimming.

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Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age. It is characterised by a combination of symptoms related to hormonal imbalances and the presence of small cysts on the ovaries.

The cause of PCOS is a combination of unhealthy lifestyle, toxin overload and environmental factors. Insulin resistance, which affects the body’s ability to use insulin effectively, is often associated with PCOS and can contribute to hormone imbalances.

The symptoms of PCOS can vary from person to person, and not all women will experience the same symptoms. Common symptoms of PCOS include:

• Irregular periods: Women with PCOS may have infrequent or prolonged menstrual cycles, or they may experience heavy or unpredictable bleeding.
• Ovarian cysts: The ovaries may contain small cysts, which are fluid-filled sacs. These cysts are usually harmless but can contribute to hormone imbalance if they don’t regress themselves, and rather grow in size.
• Hormonal imbalances: Women with PCOS often have higher levels of androgens, which are male hormones. This can lead to symptoms such as acne,hair thinning, excessive hair growth (hirsutism), and male-pattern baldness.
• Weight gain and difficulty losing weight: Most women with PCOS struggle with weight management. Insulin resistance and hormonal imbalances can make it more challenging to maintain a healthy weight.
• Skin problems: PCOS can be associated with skin issues, including acne, oily skin, and dark patches of skin (acanthosis nigricans).
• Fertility issues: PCOS is one of the leading causes of female infertility. Hormonal imbalances can interfere with the normal ovulation process, making it more difficult to conceive.

It’s important to note that the symptoms of PCOS can vary in severity, and not all women with PCOS will experience all of these symptoms. If you are one who is struggling with PCOS symptoms, certain nutrition interventions can help you manage symptoms and even reverse PCOS.

Here are nine PCOS nutrition interventions that you should incorporate in your daily regime:

• 1. Low-Glycemic Index (GI) Diet: Opt for a balanced diet that includes a variety of whole foods, lean proteins, healthy fats, and low-GI carbohydrates. Low-GI foods help stabilise blood sugar levels and can aid in weight management, a common concern for women with PCOS.
• 2. Fiber-Rich Foods: Include fiber-rich foods such as fruits, vegetables, whole grains, and legumes in your diet. High-fiber foods can help regulate blood sugar levels, improve digestion, and promote satiety, which may aid in weight management.
• 3. Omega-3 Fatty Acids: Incorporate omega-3 fatty acids into your diet through sources like fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts. Omega-3s have anti-inflammatory properties and may help reduce insulin resistance and improve lipid profile in women with PCOS.
• 4. Use Anti-Inflammatory herbs in diet: Consume foods with anti-inflammatory properties, including turmeric, ginger, cinnamon, clove etc. Also have a diet combination of green leafy vegetables, berries, and nuts. Chronic inflammation is often associated with PCOS, and an anti-inflammatory diet will help reduce inflammation and related symptoms.
• 5. Include chromium & sulphur rich foods: Consider adding chromium & sulphur -rich foods such as broccoli, green beans, nuts, and whole grains to your diet. Chromium supplementation improves insulin sensitivity and glucose metabolism in women with PCOS.
• 6. Get sufficient Vitamin D: Ensure adequate vitamin D levels through sunlight exposure and/or vitamin D-rich foods like fatty fish, and egg yolks. Vitamin D deficiency is prevalent in women with PCOS and may contribute to insulin resistance.
• 7. Probiotics to be added daily: Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut, or consider probiotic supplements. Probiotics help improve gut health, reduce inflammation, and regulate hormonal balance in women with PCOS.
• 8. Herbal Remedies: Certain herbal remedies like cinnamon, spearmint tea, and saw palmetto have beneficial effects on insulin sensitivity and hormone levels in women with PCOS. However, consult with a healthcare provider before using herbal supplements.
• 9. Mindful Eating: Practise mindful eating techniques, such as paying attention to hunger and fullness cues, eating slowly, and savouring each bite. Mindful eating can promote a healthy relationship with food and support weight management goals in women with PCOS.

References :

1. Marsh K, et al. (2010). The effect of a low glycemic load diet on acne vulgaris and the fatty acid composition of skin surface triglycerides. J Dermatol Sci. 59(3):248-251.
2. Palomba S, et al. (2015). Dietary Interventions and Nutritional Supplements for Women with Polycystic Ovary Syndrome. PCOS Consensus Workshop Group. Rev Endocr Metab Disord. 16(3):269-284.
3. Mohammadi E, et al. (2012). Effects of omega-3 fatty acids supplementation on serum adiponectin levels and some metabolic risk factors in women with polycystic ovary syndrome. Asia Pac J Clin Nutr. 21(4):511-518.
4. Wang J, et al. (2016). Effects of probiotics on glycaemic control, lipid profiles, and endothelial function in women with polycystic ovary syndrome: a randomized controlled trial. Endocrine. 52(1):69-77.

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Emotional Freedom Technique (EFT), often referred to as “tapping,” is a psychological acupressure technique that can help alleviate emotional distress, reduce anxiety, and manage various negative emotions.

TAPPING: HOW DOES IT WORK?

The Emotional Freedom Technique (EFT), also known as “tapping,” is based on the concept that emotional and psychological problems are linked to disruptions or imbalances in the body’s energy system. The following is a simplified explanation of how tapping is thought to work:

1. Energy Meridians: EFT is based on the principles of traditional Chinese medicine, which postulate the existence of energy meridians in the body. These meridians are pathways for vital energy (also known as “Qi” or “Chi”) to flow. These meridians contain specific acupressure points.
2. Energy Flow Disruption: Emotional or psychological distress, according to EFT theory, can disrupt the flow of energy in these meridians. This disturbance may be caused by negative emotions, physical discomfort, or psychological issues.
3. Tapping on Acupressure Points: During a tapping session, you focus on the emotional or physical issue you want to address by tapping on specific acupressure points. The tapping is thought to stimulate these points, clear energy blockages, and restore energy flow balance.
4. EFT also addresses the concept of “psychological reversal,” which occurs when you have subconscious resistance to healing or change. The setup statement at the start of an EFT session assists in acknowledging the issue and reducing resistance.
5. Dual Focus: While tapping, you maintain dual focus by acknowledging the problem and, at the same time, maintaining self-acceptance and self-compassion. This is done through the setup statement and reminder phrase.
6. Release of Negative Emotions: Tapping is believed to help release and neutralize the emotional charge associated with a specific issue. As you tap, you are encouraged to express your feelings, thoughts, and emotions related to the problem.

Health benefits of EFT

1. Stress Reduction: EFT is frequently used to reduce stress and anxiety. Tapping on specific points while acknowledging and accepting your emotional state can help to calm the nervous system and reduce stress-related physiological and psychological symptoms.

2. Emotional Regulation: EFT can help you regulate and manage strong emotions like anger, sadness, and fear. Individuals may experience relief from emotional distress by tapping on specific acupressure points and addressing the emotional issue at hand.

3. Pain Management: Some people use EFT to treat physical pain, such as headaches, chronic pain, or discomfort caused by a variety of medical conditions. While it may not work for everyone, some people report less pain after using EFT.

4. Trauma and post-traumatic stress disorder (PTSD): EFT is sometimes used as a complementary therapy for people who have experienced trauma or have PTSD. It is thought to help with the processing of traumatic memories and the associated emotional intensity.

5. Improved Self-Esteem and Confidence: EFT can be used to address self-esteem issues and boost confidence. Working on issues of self-worth and self-belief can help people develop a more positive self-image.

6. Addiction and Cravings: EFT has been used to treat cravings and addictive behaviours in some people. It may help reduce the emotional triggers that lead to addictive behaviours, but it is not a substitute for professional addiction treatment.

7. Better Sleep: By reducing anxiety and stress, EFT can help improve sleep quality. Some people find it easier to fall and stay asleep by tapping on points related to sleep difficulties.

8. EFT encourages people to become more aware of their emotions and the underlying causes of their emotional problems. This increased self-awareness can aid in personal development and growth.

Here’s a step-by-step process for using EFT:

1. Identify the Issue: Start by identifying the specific issue or emotion you want to address with EFT. This could be stress, anxiety, fear, a traumatic memory, or any other emotional or psychological concern.

2. Rate the Intensity: On a scale of 0 to 10, with 0 being no intensity and 10 being the highest intensity, rate the level of emotional discomfort or distress you currently feel regarding the issue you identified. This will help you track your progress.

3. Setup Statement: Create a setup statement that acknowledges the issue and combines it with a self-acceptance phrase. For example, “Even though I feel anxious about [specific issue], I deeply and completely accept myself.”

4. The Tapping Sequence: EFT involves tapping on specific acupressure points on your body while repeating affirmations. Here are the main tapping points and the order in which to tap them:

• Start by tapping the “Karate Chop” point on the side of your hand (the fleshy part below your pinkie finger) while repeating your setup statement three times.
• Move to the eyebrow point: Tap the inner edges of your eyebrows.
• Side of the eye: Tap the outer edges of your eyes.
• Under the eye: Tap just below your eyes.
• Under the nose: Tap in the space between your nose and upper lip.
• Chin point: Tap the point between your lower lip and chin.
• Collarbone point: Tap just below your collarbone, usually with four fingers.
• Under the arm: Tap about 4 inches below your armpit.
• Top of the head: Tap the crown of your head.

5. Repeat Affirmations: While tapping each point, repeat a positive affirmation or a reminder phrase that relates to the issue. For example, if you’re addressing anxiety, you might say, “This anxiety,” or “I release this fear.”

6. Cycle Through Points: Go through the tapping sequence at least 2-3 times or more, focusing on the issue and any associated negative emotions.

7. Check Your Intensity Level: After each round of tapping, pause and reevaluate the intensity of your emotional distress using the 0-10 scale.

8. Continue Until Relief: Continue tapping and repeating the sequence until you notice a significant reduction in the intensity of your emotional distress. Some issues may require multiple rounds of tapping.

References:

1. Blacher S. Emotional Freedom Technique (EFT): Tap to relieve stress and burnout. J Interprof Educ Pract. 2023;30:100599. doi:10.1016/j.xjep.2023.100599
2. Bach D, Groesbeck G, Stapleton P, Sims R, Blickheuser K, Church D. Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. J Evid Based Integr Med. 2019;24:2515690X18823691. doi:10.1177/2515690X18823691
3. Church D, Stapleton P, Vasudevan A, O’Keefe T. Clinical EFT as an evidence-based practice for the treatment of psychological and physiological conditions: A systematic review. Front Psychol. 2022;13:951451. Published 2022 Nov 10. doi:10.3389/fpsyg.2022.951451

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Seed cycling is a natural approach to hormonal balance in which specific seeds are consumed at different stages of the menstrual cycle. Supporting balanced hormone levels, lowering PMS symptoms, increasing fertility, and regulating the menstrual cycle are all possible with straightforward practice. Functional nutrition may be able to help balance your hormones if you have PCOS, PMS, are close to menopause, or have recently stopped using hormonal birth control. The follicular and luteal phases of your menstrual cycle can be balanced using seed cycling by adjusting the major hormones involved.

In seed cycling, what types of seeds are used?

Typically, seed cycling involves flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds. The nutritional value of these seeds as well as their potential advantages in enhancing the hormones in various phases of the menstrual cycle led to their selection.

In phase 1, flax and pumpkin seeds are used; in phase 2, sesame and sunflower seeds are recommended. Each seed is said to offer nutritional advantages that boost the hormones in each phase.

Which seeds are used at what stage of the menstrual cycle?

Consuming particular seeds at various times during the menstrual cycle is known as “seed cycling.” In phase 1, flax and pumpkin seeds are used; in phase 2, sesame and sunflower seeds are recommended.

The stages of the process are broken down below, along with the seeds that were used in each:

Follicular Phase (Days 1–14):

The encouragement of estrogen production and balance is the main focus at this stage. Pumpkin and flax seeds may be useful in balancing estrogen because they contain lignans, which function as phytoestrogens.

Guidelines for the Follicular Phase

• 1 tablespoon raw organic pumpkin seeds
• 1 tablespoon of organic, raw, ground flax seeds
• These seeds can be incorporated into your diet by being added to smoothies, yogurt, oatmeal, or salads.

Luteal Phase (Days 15–28):

Promoting progesterone production and balance is the main goal during this phase. Sesame and sunflower seeds can support healthy progesterone levels during the luteal phase, according to clinical research. Both seeds contain lignans and fatty acids that support hormone maintenance during the luteal phase. Vitamin E and selenium, which support ovulation, the synthesis of progesterone, and hormone detoxification, are also abundant in sunflower seeds.

Guidelines for the Luteal Phase:

• 1 Tbsp ground organic raw sunflower seeds
• 1 Tbsp ground organic raw sesame seeds
• Similar to the follicular phase, you can add these seeds to salads, stir-fries, or as a topping for yogurt or granola.

Consistency is key when it comes to seed cycling. To evaluate any potential effects on your menstrual cycle and hormonal balance, follow the protocol for at least three months. Remember to listen to your body and seek medical advice if you have any concerns or specific health conditions.

How to apply these seeds to the seed-cycling process

Here are a few well-liked methods for including seed cycling seeds in your diet:

Flaxseeds:

• Ground flaxseeds can be added to smoothies, yogurt, oatmeal, or cereal.
• Ground flaxseeds can be sprinkled on salads or roasted vegetables.
• Flaxseed oil can be drizzled over cooked dishes or used in salad dressings.
• In baking recipes, flaxseed meal can be used in place of eggs.

Pumpkin seeds:

• Pumpkin seeds can be added to salads, granola, or trail mix.
• Toss pumpkin seeds into soups or stir-fries.
• Blend pumpkin seeds into smoothies or use as a yogurt topping.

Sesame seeds:

• Sesame seeds can be lightly toasted and used as a garnish for a variety of dishes.
• Serve sesame seeds with stir-fries, noodles, or rice.
• Sesame seeds can be sprinkled on salads or roasted vegetables.
• Sesame seed butter (tahini) can also be used in dressings, dips, and sauces.

Sunflower seeds:

• Sunflower seeds can be mixed into granola or energy bars.
• Salads or roasted vegetables can be topped with sunflower seeds.
• Spread sunflower seed butter on toast or add it to recipes.

Remember:

• These seeds can be eaten whole or ground, depending on your preferences.
• To maintain their freshness and nutritional quality, seeds should be stored in a cool, dry place.
• Except for flax seeds, all seeds should be soaked and consumed. This is important to get rid of the phytic acid, which acts as an anti-nutrient.

What are the advantages of using flax seed and pumpkin seed during the follicular phase?

Utilizing flaxseed and pumpkin seeds during the follicular phase of the menstrual cycle is a crucial part of seed cycling. While zinc and magnesium in pumpkin seeds help with hormone regulation and general health, lignans in flaxseeds support the production and balance of estrogen.

These seeds are also known for their nutritional composition:

Flaxseeds:

• Flaxseeds are one of the richest sources of lignans, which are plant compounds with antioxidant and phytoestrogenic properties.
• Alpha-linolenic acid (ALA), an essential omega-3 fatty acid, is abundant in flaxseeds.
• High in soluble and insoluble fiber, which can promote digestive health, regulate bowel movements, and contribute to a feeling of fullness. They help with estrogen production and balance.
• Flaxseeds can be consumed whole to improve nutrient absorption.

Pumpkin Seeds:

• Pumpkin seeds are a good source of zinc, an essential mineral involved in a variety of physiological processes such as hormone production and immune function.
• Pumpkin seeds are high in magnesium, which is essential for a variety of bodily functions such as muscle relaxation, nerve function, and bone health.
• Pumpkin seeds have a healthy balance of omega-3 and omega-6 fatty acids, which are beneficial to overall health and can help with hormonal balance.

Sesame Seeds:

• Sesame seeds have high calcium and lignan content.
• Sesame seeds contain magnesium, which aids in a variety of physiological processes such as hormone regulation, nerve function, and relaxation.
• They aid in progesterone production and balance.
• Sesame seeds come in both black and white varieties.

Sunflower Seeds:

• Sunflower seeds are high in vitamin E, an antioxidant that protects cells from oxidative damage.
• Sunflower seeds contain selenium, a trace mineral that functions as an antioxidant and helps the immune system. It is also rich in magnesium.
• Sunflower seeds have a good balance of omega-6 and omega-3 fatty acids, which are important for overall health and hormonal balance.

What are the advantages of eating sesame seeds and sunflower seeds during the luteal phase?

Because of their nutrient composition, sesame and sunflower seeds are used for their positive effects on hormonal regulation and overall health during the luteal phase of the menstrual cycle. Sesame seeds may help with hormone balance, whereas sunflower seeds provide antioxidant support as well as essential nutrients.

Here are some common FAQs

Is seed cycling beneficial?

• Seed cycling is a popular natural approach to hormonal balance
• Incorporating nutrient-dense seeds into your diet can provide a variety of health benefits.
• Flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds are high in essential nutrients, healthy fats, fiber, and antioxidants, all of which can help with overall health.
• Cycling helps regulate their menstrual cycles, reduces symptoms of hormonal imbalances, and promotes reproductive health.

How long does it take for the effect to be visible?

• The amount of time it takes to notice any potential effects of seed cycling varies from person to person.
• It is critical to approach seed cycling with realistic expectations and recognize that individual responses may vary.
• Some people may notice changes within a few menstrual cycles, while others may take longer.
• The underlying cause of hormonal imbalances, general health, and adherence to a balanced diet and lifestyle can all affect when you will start to notice any noticeable effects.
• It works in conjunction with other lifestyle factors such as eating a nutritious diet, exercising regularly, managing stress, and getting enough sleep..

Who can benefit from seed cycling?

• Individuals who menstruate and want to support hormonal balance or address symptoms of hormonal imbalances can benefit from seed cycling.
• It is most frequently used to regulate menstrual cycles, but it can also be used by those who have premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS), irregular menstrual cycles, or other hormonal problems.

Is seed cycling helpful for irregular menstruation, and if so, how?

Seed cycling is frequently regarded as a natural approach to regulating menstrual cycles, including irregular menstruation.

Here’s how seed cycling could help with irregular menstruation:

• Hormonal balance: By incorporating these seeds into your diet, you may help to support hormone production and balance, potentially leading to more regular menstrual cycles.
• Nutrient support: The seeds used in seed cycling are nutrient-dense and contain a variety of vitamins, minerals, and antioxidants that promote overall health. Adequate nutrition is critical for hormonal regulation, and incorporating these seeds into your diet can provide essential nutrients that may help with menstrual regularity.
• Whole-food approach: Seed cycling promotes a whole-food approach to nutrition, emphasizing the consumption of nutrient-dense seeds as part of a balanced diet.

Can we use the moon cycle to start the seed cycle if our date is irregular?

The lunar cycle can be used as a guide if your menstrual cycle is irregular in order to help with seed cycling.

• Using a lunar calendar or a moon phase app, you can keep track of the moon’s phases. The lunar cycle is divided into four phases: New Moon, Waxing Moon, Full Moon, and Waning Moon. Each phase lasts roughly 7–8 days.
• If you keep track of the lunar phases, you can match each phase with a different seed. For example, you can begin eating flaxseeds and pumpkin seeds during the New Moon phase. As the moon progresses through the Waxing Moon, Full Moon, and Waning Moon phases, you can switch to sesame and sunflower seeds.
• While aligning seed cycling with the lunar cycle can be a symbolic approach, keep in mind that your menstrual cycle may not always correspond to the lunar phases. If your menstrual cycle does not correspond to the lunar cycle, you can still follow the seed recommendations based on the lunar phase while adjusting the timing to your own cycle.

Remember that seed cycling, whether it aligns with the lunar cycle or your menstrual cycle, can be a beneficial practice for hormonal balance.

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The startling truth is that almost everyone is parasitized. Yes, even healthy individuals who are symptom-free. Parasites can affect anyone, although they are particularly common in children and adults with compromised immune systems. The issue is whether or not these parasites are promoting health or sickness (because weirdly, sometimes parasites are useful for health). These creatures only become an issue when we become infected or overrun by them, and when they do, the symptoms that they produce can be fatal.

The following are some of the most typical indications and symptoms of intestinal parasites:

1. Digestive issues such as unexplained diarrhea, constipation, or lingering gas
2. Undiagnosed skin conditions like eczema, hives, and itching.
3. Joint and muscle ache
4. Feeling fatigued even after getting enough sleep
5. Despite eating a large dinner, constant hunger
6. Anemia due to iron deficiency
7. Teeth grinding during sleep, PICA
8. Unknown anxiety symptoms
9. Ongoing yeast infections, vaginal or anus itching
10. Nausea

How can you get parasites?

Consuming infected food, such as raw meat, or ingesting polluted water is one of the most popular methods to get parasites. Additionally, exposure to infected excrement can cause you to contract parasites (meaning: wash your hands after you use the bathroom – if everyone did, it could largely decrease the spread of the microscopic eggs of parasites).

However, parasites do not always pose a threat. Changing your diet may help you get rid of your parasite problem because they thrive on junk food, particularly sugar, and feed off of what you eat. People who have immune system problems or microbiome abnormalities are also more likely to have parasites. Being unwell essentially makes it easier for these invaders to take up residence in your body. This can lead to nutrient deficiencies, a suppressed immune system, which can lead to disease perpetuation, and severe gut dysfunction. Perhaps you can see how this is a vicious cycle: poor health weakens the immune system, attracting parasites, and parasite overgrowth weakens your health even more.

Food from our kitchen that can help fight parasitic infections

1. Neem and turmeric balls:

In morning have one marble size ball of neem and marble size ball of turmeric empty stomach

Benefits:

• Fights harmful microorganisms
• Makes you aware of how much food you should eat
• Distributes energy evenly throughout the body
• Purifies the body and removes cancerous cells, cold-related diseases and blocked nostrils’ remedy, dilates the cellular structure, allowing the cells to absorb energy.

2. Oregano oil:

Oregano and the carvacrol it contains may aid in the fight against pathogens. It was discovered that oregano contained 3-30 times the antioxidant levels of the, which included thyme and marjoram. Candida yeast infections may thrive along with parasites. Oregano oil fights candida, protecting against “leaky gut,” a common digestive complaint.

3. Drinks that kills parasitic infection:

a) Pineapple juice: The generation of proinflammatory cytokines, which can cause colon inflammation, can be reduced by pineapple juice. The ability of bromelain to kill worms and its prowess in digesting meals high in protein make it a great weapon against intestinal parasites. You can boost your immune system and help fight off and get rid of parasites by regularly eating pineapple.

b) Garlic juice: Since ancient times, people have utilized garlic for its medical benefits, which include enhancing appetite, boosting immunity, eliminating parasites, and treating motion sickness. Bacterial and yeast overgrowth in the gut have been linked to chronically low stomach acid levels. It’s vital to note that garlic can enhance the production of stomach acids.

c) Apple cider vinegar: B-vitamins are found in apple cider vinegar, which makes it incredibly beneficial for the body. Parasites can be removed, digestion can be aided, and the pH equilibrium in the body can be restored.

4. Seeds:

a) Pumpkin seeds: Because they contain tetracyclic triterpenes that can aid in the removal of parasites from the body, pumpkin seeds are frequently used as a parasite treatment. In addition, cucurbitacin’s included in pumpkin seeds can paralyze worms and hinder their ability to hide within intestinal walls. As a result, they go through the bowels more easily when having a bowel movement.

b) Cucumber seeds: Tapeworms that live in the digestive tract can be easily removed with cucumber seeds. Because of this, it is wise to eat cucumber seeds as a preventative strategy even if you do not currently have a parasite. Tapeworms can be eliminated by cucumber enzymes.

c) Papaya seeds: It is advisable to consume papaya seeds in the morning as they aid to eradicate intestinal parasites.

5. Castor oil:

a) Cure constipation: Take one spoonful of food-grade (medical grade) castor oil before bedtime for three consecutive nights to treat constipation. You can do this once every three months, but avoid eating any raw vegetables or fruits and keep your meal intake very minimal.

b) Detox flush of stomach :

Do this on an empty stomach.

• Three teaspoons of food- or pharmaceutical-grade castor oil should be added to a glass of freshly squeezed orange juice. Stir, then drink immediately.
• Wait for 30 minutes.
• Drink one hot glass of water.
• Two glasses of warm water should be consumed after waiting 15 minutes.
• After 15 minutes, take two more glasses of warm water.
• Rest until you feel the need to use the restroom.

For two days after the flush, avoid greasy, spicy, and heavy foods. Also avoid eating anything uncooked.

This flush is quite powerful and effective because it washes away the body of all toxins. As a result, it may cause you to feel a little dizzy when flushing out parasites like tapeworms. Repeat every month for better results.

References:

1. Cortés A, García-Ferrús M, Sotillo J, Guillermo Esteban J, Toledo R, Muñoz-Antolí C. Effects of dietary intake of garlic on intestinal trematodes. Parasitol Res. 2017;116(8):2119-2129. doi:10.1007/s00436-017-5511-1
2. Okeniyi JA, Ogunlesi TA, Oyelami OA, Adeyemi LA. Effectiveness of dried Carica papaya seeds against human intestinal parasitosis: a pilot study. J Med Food. 2007;10(1):194-196. doi:10.1089/jmf.2005.065
3. Force M, Sparks WS, Ronzio RA. Inhibition of enteric parasites by emulsified oil of oregano in vivo. Phytother Res. 2000;14(3):213-214. doi:10.1002/(sici)1099-1573(200005)14:3<213::aid-ptr583>3.0.co;2-u
4. Okada H, Kuhn C, Feillet H, Bach JF. The ‘hygiene hypothesis’ for autoimmune and allergic diseases: an update. Clin Exp Immunol. 2010;160(1):1-9. doi:10.1111/j.1365-2249.2010.04139.x

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Did you ever think of the color “black” when you thought about which colors to include in your plate?

Well if not, then it’s high time to paint your diet black. Wondering why? Although black foods happen to be way healthier than many superfoods, we only think of greens, yellows and reds etc. as being loaded with nutrients and antioxidants. Black foods aren’t as frequently associated with nourishment and health.

Just to bust the myth, black foods are high in various essential nutrients. One example is anthocyanin pigments which have been found immensely useful to lower the risk of heart diseases, diabetes and even cancer!

Let’s dig deeper into the world of black foods.

1. Black rice
2. Black bean
3. Black olive
4. Black sesame
5. Black berries
6. Black raisin
7. Black garlic
8. Black walnut

Black Rice

It’s commonly cultivated in the South East Asian region. The Chinese refer to it as Forbidden Rice as, in ancient times, it used to be reserved for Chinese Royalty. High in lutein and zeaxanthin, this rice has a nutty flavor and supports good eye health. Because of their strong anti-oxidant and fiber content, it offers cancer-fighting qualities. Most importantly, it can be used in a number of recipes such as puddings, stir-fries, risotto, oatmeal, and noodles. Even bread can be prepared from it.

Black Bean

They are native to the US. The hard black shell of black beans is constituted out of antioxidant rich pigments called anthocyanins. Inside the beans, flavonoids like kaempferol and quercetin are found in rich quantities. Given the fact that 80% of American populations are deficient in magnesium, one cup of black beans happens to provide an impressive 120 mg (30% DV) of magnesium. Not only that, they are loaded with antioxidants, protein, fiber and a number of essential vitamins and minerals, especially nutrients many of us do not get enough of. 275% of Manganese needs, 64% of Folate needs as well as good amounts of zinc, copper and iron get provided by black beans.

Black Olive

Black Olives are native to Central America, Mexico, Caribbean, and northern South America. They are rich in Vitamin E, polyphenols, oleocanthal, and monounsaturated fats and may be used in pasta, pasta, stir-fries, salads, pickles, and beverages. They are highly instrumental in preventing artery clogging, the maintenance of eye health, the prevention of DNA damage, the promotion of excellent skin health, and the maintenance of hair health.

Black Sesame

Originated in China and Southeast Asia, black sesame is high in protein, selenium, fibre, potassium, iron, calcium, copper, zinc, and Vitamin E and can be used in varieties of salads, garnishing, making laddoos, smoothies, soups, hummus, dips, tahini etc. It also includes Sesamin, an ingredient that aids in the reduction of inflammation that is in turn instrumental in eradicating pain & swelling. Ingesting 1-2 teaspoons of black sesame daily can do wonders to health.

Black Berries

Native to North and South America, Asia, and Europe, they are believed to drastically reduce inflammation and strengthen one’s immunity. Rich in Antioxidants, they can be extensively used in deserts, salads, smoothies or pancakes. Women having irregular or delayed menstrual cycles can derive immense benefits from blackberries.

Black Raisin

Native to UK, New Zealand, Australia and Ireland, this seasonal fruit has a range of benefits on offer. Rich in lutein, zeaxanthin, it prevents retinal macular degeneration and retinal damage. One of its very important components, resveratrol is known to have anti-cancer properties along with improvement of cardiac health by lowering of LDL levels. Furthermore, proanthocyanidins, another important component, is known to have immense benefits for skin health. Black raisins are widely suggested in smoothies, salads, jams, and even kheer too.

Black Garlic

Likely to have originated in Korea, the Cloves of Black Garlic are known to have immense health benefits. On being added to stir fries, soups and baking, the caramelised, savoury rich flavour adds a different dimension to the dishes! Furthermore, antioxidants such as these are helpful in preventing inflammation and act as immense memory boosters. Preventing cell damage and lending protection from cancer are two other health benefits as well.

Black Walnut

Native to Iran, black walnuts are rich in omega-3 alpha-linolenic acid which has high heart benefits. High in ellagic acid which is good for keeping the heart fit, they’re also high in unsaturated fats which help you lose weight by regulating hunger and giving a feeling of fullness. Rich in antioxidants such as melatonin, black walnuts can aid in improving sleep quality as well as duration.

Which one of these black foods have you tried? How was your experience?

Share it with us in the comments section below.

References :

1. Chaiyasut, C., Sivamaruthi, B., Pengkumsri, N., Keapai, W., Kesika, P., Saelee, M., Tojing, P., Sirilun, S., Chaiyasut, K., Peerajan, S., & Lailerd, N. (2016). Germinated Thai Black Rice Extract Protects Experimental Diabetic Rats from Oxidative Stress and Other Diabetes-Related Consequences. Pharmaceuticals, 10(4), 3. https://doi.org/10.3390/ph10010003
2. Thompson, S. V., Winham, D. M., & Hutchins, A. M. (2009). Black bean and chickpea consumption reduce glycemic response as part of a rice meal. The FASEB Journal, 23(S1). https://doi.org/10.1096/fasebj.23.1_supplement.540.2

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Fats are bad. If you still believe this, this article is definitely for you!

Fats are food for the brain. It is extremely essential for healthy hair, skin, happy hormones, maintaining a healthy reproductive system, healthy joints and a robust immune system.

Fat is the one of the most important fuel sources for the body after the primary source- carbohydrates. Fats can be classified into 3 categories such as saturated, unsaturated and trans fats.

Saturated fats come from animal products such as meat, dairy as well as coconut and coconut oil. Reducing animal fats in the diet can help reduce inflammation and therefore also improve hormone balance. Monounsaturated and polyunsaturated fats found mostly in plant foods such as nuts, flax seeds, avocado, olive oil as well as salmon, fatty fishes. They help to raise the good HDL while lowering the LDL in the body.

For maintaining a healthy hormone level a woman needs a good amount of anti-inflammatory fats in her diet. This surely helps lower inflammation and keep hormone production adequate during the reproductive years. Also it has been seen that Omega-3 assists balancing FSH levels and sex hormone, testosterone for women.

Low healthy fat diets are as detrimental to hormone health as trans fat diets. Inadequate intake of dietary fat leads to low hormone production. This has been seen in many women with extremely low BMI and psychological disorders as anxiety/depression. It has been associated with poor mental health and even an increase in depression.

Why is Ghee classified as one of the healthiest fats ?

Ghee or clarified butter is made by heating butter that results in segregation of milk solids and water leaving behind the golden butter fat. It is easily digestible and highly nutritious with a subtle aroma and flavor. Ghee mainly originated in India and is widely used for its healing properties. It is a great detoxifier for the GI system too.

Study reveals that most skinny people often have dry skin, suffer painful or irregular periods, and have lower immunity to cold, coughs and flu. A dash of ghee with meals is the easiest way to promote good health.

1. Ghee is a great source of butyrate. Butyrate is a short-chain fatty acid which acts as a natural detoxifier. It has an anti-inflammatory property and improves colon health. Studies reveal that consuming an adequate amount of ghee supports healthy insulin levels too. It can be helpful for constipation management as well.
2. Packed with fat soluble vitamins such as A,D,E,K. Vitamin A and E are known as powerful antioxidants which boost hormonal balance, fertility, eyesight and stamina levels. Vitamin D is critical in immune function as well as in bone health. Ghee contains an absorbable form of Vitamin D that helps with the proper functioning in the brain.
3. Ghee is very much safe for cooking, the composition does not break down while heating up, unlike other oils, which break down into free radicals at boiling point. This makes it safe for cooking, frying, sautéing, tempering etc.
4. Ghee is one of the few byproducts of milk which does not contain milk solids. Since these have been removed, lactose or casein intolerant people can consume ghee safely.
5. It is a saturated fat, and unlike trans fats, safe to consume without the risk of heart diseases. In fact, it boosts good cholesterol (HDL), which the body needs.
6. Ghee contains a large amount of Conjugated Linolenic Acid (CLA). Studies have shown that this substance inhibits breast cancer, aids in weight loss and is also very good for kids to build immunity & bone strength.
7. Ghee is also known to be beneficial for mental and emotional wellbeing. The molecules present in ghee help balance and cleanse negative emotions from the body.
8. Ghee has an added advantage which is its long shelf life. It doesn’t spoil so easily if stored in a proper way.

The takeaway of this article is to ensure consumption of a balanced diet which includes optimal healthy fat intake through a variety of foods eaten each day.

References :

1. Brito, L., Tinoco, B., Silveira, K., & Bandeira, C. (2019). Healthy fats and mental Health. European Journal of Public Health, 29(Supplement_1). https://doi.org/10.1093/eurpub/ckz034.032
2. Sadeghi, A., Djafarian, K., Mohammadi, H., & Shab-Bidar, S. (2017). Effect of omega-3 fatty acids supplementation on insulin resistance in women with polycystic ovary syndrome: Meta-analysis of randomised controlled trials. Diabetes & Metabolic Syndrome: Clinical Research & Reviews, 11(2), 157–162. https://doi.org/10.1016/j.dsx.2016.06.025
3. Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., & Olaso-Gonzalez, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines, 9(8), 922. https://doi.org/10.3390/biomedicines9080922
4. Sharma, H., Zhang, X., & Dwivedi, C. (2010). The effect of ghee (clarified butter) on serum lipid levels and microsomal lipid peroxidation. AYU (An International Quarterly Journal of Research in Ayurveda), 31(2), 134. https://doi.org/10.4103/0974-8520.72361

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What is Inflammation?

Acute inflammation is a necessary process which occurs in response to injury or infection. It’s our immune system’s natural response and includes signs such as redness, swelling, a warm sensation, or sometimes just a pain. Inflammation constitutes an important aspect of the healing process and therefore is extremely important.

Chronic inflammation occurs when the body undergoes an unnatural increase in the amount of pro-inflammatory compounds, which linger for a longer period of time. Chronic Inflammation is also an indicator for many chronic ailments.

How can we reduce Chronic Inflammation ?

• Reducing inflammation causing foods in our diet and increasing anti inflammatory items – Avoiding pro-inflammatory foods such as refined grains, sugar, dairy, processed foods, trans fat, soda, margarine etc can improve inflammatory symptoms in the body. Choose a balanced diet and boost your intake of whole grains, leafy vegetables, fruits, lean meat and antioxidant-rich foods.
• Ensuring sufficient good quality sleep – During sleep, our cells repair and regenerate. When sleep is restricted, cells fail to repair and this can trigger inflammation. A lack of sleep might also alter the body’s stress response system. Ensuring good night sleep for 7-8 hours helps to reduce inflammation.
• Exercising regularly – Physical activity releases serotonin, which promotes a good night’s rest. Increasing serotonin levels can boost your mood, appetite, digestion, memory, and sexual drive. Exercise will also drive insulin down, and levels will normalize while keeping cortisol in check to prevent it from taking over your body.
• Reducing stress – Meditating or light yoga for 15-30 mins everyday morning can destress your mind & soul. Reducing stress is another important factor for managing inflammation in your body.

Here is a list of anti-inflammatory foods which are natural and available in abundance.

Here are a few benefits of anti-inflammatory foods.

• Helps to boost energy
• Aids in digestion
• Reduces mood swings
• Helps weight loss
• Reduces risk of heart disease
• Regulates blood pressure
• Addresses swollen joints

A diet rich in anti-inflammatory foods helps prevent many health conditions. Add these foods to your plate to add more value & nutrition in your daily diet.

References :

1. Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., & Olaso-Gonzalez, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines, 9(8), 922. https://doi.org/10.3390/biomedicines9080922
2. Zwickey, H., Horgan, A., Hanes, D., Schiffke, H., Moore, A., Wahbeh, H., Jordan, J., Ojeda, L., McMurry, M., Elmer, P., & Purnell, J. Q. (2019). Effect of the Anti-Inflammatory Diet in People with Diabetes and Pre-Diabetes: A Randomized Controlled Feeding Study. Journal of Restorative Medicine, 8(1). https://doi.org/10.14200/jrm.2019.0107
3. Hewlings, S., & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092
4. Simopoulos, A. P. (2002). Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition, 21(6), 495–505. https://doi.org/10.1080/07315724.2002.10719248

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