Diwali, also known as the Festival of Lights, is one of India’s most anticipated and celebrated festivals among the Indian diaspora worldwide. It’s a time of joy, togetherness, and exchanging gifts and sweets. However, the traditional way of celebrating Diwali often involves indulging in high-calorie sweets, and oily snacks, which can take a toll on your health. Celebrate the triumph of light over darkness this year with healthier desserts. In this blog, we explore various tips and ideas so you can enjoy Diwali without compromising your well-being.
Balance of Energy Intake and Expenditure
Uncontrolled food intake, especially during the festive season, can lead to increased inflammation, poor digestion, slowed metabolism and weight gain. Thus, ensuring we stay healthy while enjoying our festivals to the hilt is a concern that needs to be addressed during the festive season. Therefore, we are encouraged to practice healthy eating according to the tips for healthy eating. This will help us enjoy the meal during the festive season without compromising our health.
1. Plan your meals
Diwali is synonymous with a happy get-together of friends and family over sumptuous foods and snacks. Eating out, overindulgence in food and lavish meals for guests and families are the most usual ways of spending these holidays together with loved ones. Unlike a usual day, Diwali meals including breakfast, lunch and dinner tend to be high in fat, sugar, salt and refined flour or maida. If the temptations are too much to resist and you end up eating for the better part of the day, restrict your dinner intake. Or if you have a friend’s Diwali dinner party to attend, plan your meals for the day. Keep lunch and breakfast small and light. If it is a lunch you are attending, plan your breakfast and dinner.
2. Intermittent Fasting
Eating food in a window of 8 to 10 hours gives the digestive system and metabolism longer breaks. This allows the body to better handle many of the negative effects of a relatively not-so-healthy diet like rebalancing insulin spikes, detoxifying, reducing inflammation, etc.
3. Focus on fibre-rich food
Limit your intake of fried foods and foods made from refined ingredients. While at a party choose to have salad and stir-fried vegetables instead of fried snacks. Fibre leaves you feeling full without causing you to gain weight. Eating raw or steamed salads in one of the meals is also a good and easy way to keep the system balanced and avoid many of the health-related pitfalls commonly associated with festivals.
4. Enjoy a Diwali snack at evening snack time
Do not have Diwali snacks accompanied by any regular meal (for example sweets with lunch/dinner). You can have it as a small meal (for example as a tea-time snack). Remember, portion control is the key. Avoid munching these snacks or sweets throughout the day.
5. Prefer healthy replacements
You can prefer dry fruits over sweets or fried snacks. You can also experiment with cooking methods. (for example baked Chaklies, roasted chidwa over fried chidwa and date rolls without sugar.)
6. Choose to eat salads
Salads provide our body with fiber. A nutritionist would advise salads to be eaten every day since it is the right way to eat. During Diwali especially, when we eat so much oil and ghee-based food, cleansing the system becomes a necessity. This Diwali, make a conscious choice to include a lot of fiber in your food. When you have guests over for a Diwali feast, serve them lots of tasty and healthy salads as well.
Apart from controlling your food intake during the festive season, it is important to burn calories too. So don’t skip your workout. Give at least half an hour to walk, jog or cycle every day as cardio is the quickest way to burn calories, reset your metabolism and reduce inflammation.
8. Prioritize Mental Health
Amidst the joy and celebration, it’s essential to prioritize your mental health. Diwali can be a stressful time for some due to various reasons, such as family dynamics, financial pressures, or the need to meet social expectations. Take time to relax, meditate, or engage in stress-reduction activities like deep breathing exercises. Ensure that you’re not overextending yourself and have realistic expectations for the festival.
Tips for the Preparation of Healthy Food during Diwali
Instead of using refined oils, use good quality A2 ghee or coconut oil in traditional recipes.
Reduce the sugar content of traditional sweets such as laddoo by using natural sweetening substances such as raisins, cherries or dried apricots. Sweeteners like monkfruit sugar and stevia are also good options.
Fried foods such as Muruku can also be prepared without oil in a microwave oven.
Prepare meals in small serving sizes.
Serve fresh fruits as dessert.
Reduce the serving of sweetened beverages and ensure that flavored water is always available for guests.
Are you tired of the constant discomfort and unpredictability of Irritable Bowel Syndrome (IBS)? You’re not alone. Millions of people worldwide struggle with this frustrating condition, often feeling like they’re at the mercy of their own digestive system. But what if there was a way to break free from the cycle of symptoms and find lasting relief?
Enter the root cause approach to healing IBS. Unlike traditional methods that focus solely on managing symptoms, this revolutionary strategy aims to uncover and address the underlying factors contributing to your digestive distress. By delving deeper into the origins of IBS, we can unlock the door to true healing and long-term wellness.
In this blog post, we’ll explore the comprehensive journey from understanding IBS beyond its surface-level symptoms to implementing holistic treatment strategies and lifestyle modifications. Get ready to discover how identifying root causes, utilizing advanced diagnostic techniques, and embracing a multifaceted approach can transform your relationship with your gut – and ultimately, your quality of life.
Understanding IBS: Beyond Symptoms
The gut-brain connection in IBS
The intricate relationship between the gut and the brain plays a crucial role in Irritable Bowel Syndrome (IBS). This connection, known as the gut-brain axis, involves a complex network of nerves, hormones, and biochemical signaling between the digestive system and the central nervous system. In IBS patients, this communication can become disrupted, leading to various symptoms.
Stress and anxiety can exacerbate IBS symptoms
Gut microbiome imbalances can influence mood and cognitive function
Neurotransmitters produced in the gut affect brain function and vice versa
Distinguishing IBS from other digestive disorders
While IBS shares symptoms with other gastrointestinal conditions, it has distinct characteristics that set it apart. Understanding these differences is crucial for accurate diagnosis and effective treatment.
Condition
Key Symptoms
Distinguishing Factors
IBS
Abdominal pain, bloating, altered bowel habits
No structural abnormalities, symptoms often relieved by bowel movements
Inflammatory Bowel Disease (IBD)
Abdominal pain, diarrhea, weight loss
Visible inflammation, potential complications like strictures or fistulas
Celiac Disease
Abdominal pain, diarrhea, fatigue
Triggered by gluten, damage to small intestine visible on biopsy
Common triggers and their impact
Identifying and understanding common IBS triggers is essential for managing the condition effectively. These triggers can vary from person to person but often include:
Certain foods (e.g., dairy, caffeine, high-fat meals)
Stress and emotional factors
Hormonal changes (especially in women)
Sleep disturbances
Medications (such as antibiotics)
The impact of these triggers can range from mild discomfort to severe symptoms that significantly affect daily life. By recognizing and addressing these triggers, individuals with IBS can take proactive steps toward managing their condition and improving their quality of life.
Now that we have a deeper understanding of IBS, let’s explore the root causes that contribute to this complex disorder.
Identifying Root Causes of IBS
Now that we understand the complexity of IBS beyond its symptoms, let’s delve into the underlying factors that contribute to this condition. Identifying the root causes is crucial for developing an effective treatment plan.
A. Hormonal influences
Hormones play a significant role in digestive health and can greatly impact IBS symptoms. The following table illustrates key hormones and their effects on the gut:
Hormone
Function
Impact on IBS
Serotonin
Regulates gut motility
Imbalance can lead to constipation or diarrhea
Cortisol
Stress response
Excessive levels can increase gut sensitivity
Estrogen
Affects gut motility
Fluctuations may worsen symptoms during menstrual cycle
B. Stress and emotional factors
Stress and emotions are intricately linked to gut function through the gut-brain axis. Common emotional triggers for IBS include:
Anxiety
Depression
Chronic stress
Trauma or PTSD
C. Food sensitivities and intolerances
Certain foods can trigger or exacerbate IBS symptoms. Common culprits include:
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols)
Gluten
Dairy products
Caffeine and alcohol
D. Gut microbiome imbalances
The balance of beneficial and harmful bacteria in the gut can significantly impact IBS symptoms. Factors that can disrupt the microbiome include:
Antibiotic use
Poor diet
Chronic stress
Infections
Understanding these root causes is essential for developing a comprehensive treatment strategy. In the next section, we’ll explore advanced diagnostic techniques to pinpoint the specific factors contributing to your IBS symptoms.
Comprehensive Diagnosis Techniques
Now that we’ve explored the root causes of IBS, let’s delve into the comprehensive diagnosis techniques that can help identify the specific triggers and underlying issues for each individual.
A. Stress Assessment Tools
Stress plays a significant role in IBS, and identifying stress levels is crucial for effective management. Here are some commonly used stress assessment tools:
Perceived Stress Scale (PSS)
Holmes-Rahe Stress Inventory
Depression Anxiety Stress Scales (DASS)
These tools help quantify stress levels and provide insights into how stress may be impacting IBS symptoms.
B. Elimination Diets and Food Journals
Identifying food triggers is essential for managing IBS. Two effective methods include:
Elimination diets: Temporarily removing potential trigger foods and gradually reintroducing them to identify sensitivities.
Food journals: Keeping detailed records of food intake and symptom occurrence to spot patterns.
Elimination Diet Phase
Duration
Purpose
Elimination
2-4 weeks
Remove potential trigger foods
Reintroduction
2-3 days per food
Gradually reintroduce foods to identify triggers
Maintenance
Ongoing
Avoid identified trigger foods
C. Functional Medicine Testing Options
Functional medicine offers advanced testing options to uncover underlying imbalances:
Comprehensive stool analysis: Assesses gut microbiome, digestive function, and inflammation markers
Food sensitivity testing: Identifies specific food intolerances
Small Intestinal Bacterial Overgrowth (SIBO) breath test: Detects bacterial overgrowth in the small intestine
Organic acids test: Evaluates metabolic function and gut health markers
These diagnostic techniques provide a holistic view of an individual’s gut health, allowing for more targeted and effective treatment strategies. Next, we’ll explore holistic treatment approaches that address the root causes identified through these comprehensive diagnosis techniques.
Holistic Treatment Strategies
Now that we’ve explored the root causes and diagnostic techniques for IBS, let’s delve into holistic treatment strategies that address the condition comprehensively.
A. Stress Management Techniques
Stress plays a significant role in exacerbating IBS symptoms. Implementing effective stress management techniques can lead to substantial improvements:
Deep breathing exercises
Progressive muscle relaxation
Mindfulness meditation
Regular exercise routines
B. Mind-Body Practices for IBS Relief
Mind-body practices offer powerful tools for managing IBS symptoms:
Cognitive Behavioral Therapy (CBT)
Hypnotherapy
Biofeedback
Yoga
Practice
Benefits for IBS
CBT
Reduces anxiety and negative thought patterns
Hypnotherapy
Alleviates abdominal pain and improves gut motility
Biofeedback
Enhances control over physiological processes
Yoga
Combines stress reduction with gentle physical activity
C. Gut-Healing Supplements
Certain supplements can support gut healing and alleviate IBS symptoms:
L-glutamine
Zinc carnosine
Omega-3 fatty acids
Curcumin
D. Targeted Probiotic Therapy
Probiotics play a crucial role in restoring gut balance. Specific strains have shown promise for IBS:
Lactobacillus plantarum 299v
Bifidobacterium infantis 35624
Saccharomyces boulardii
E. Personalized Nutrition Plans
Tailoring nutrition to individual needs is essential for managing IBS:
Identify trigger foods through elimination diets
Implement low FODMAP diet when appropriate
Increase fiber intake gradually
Stay hydrated with adequate water intake
By integrating these holistic treatment strategies, individuals with IBS can experience significant relief and improved quality of life. Next, we’ll explore lifestyle modifications that can further support the long-term management of IBS symptoms.
Lifestyle Modifications for Long-term Management
Now that we’ve explored various treatment strategies, let’s focus on the crucial lifestyle modifications that can help manage IBS in the long term.
Mindful Eating Practices
Adopting mindful eating habits can significantly improve IBS symptoms. Here are some key practices to incorporate:
Eat slowly and chew thoroughly
Pay attention to hunger and fullness cues
Avoid distractions during meals (e.g., TV, phones)
Practice gratitude for your food
Implementing these practices can lead to better digestion and reduced stress around meals.
Exercise Routines that Support Digestion
Regular physical activity is beneficial for overall health and can help alleviate IBS symptoms. Consider incorporating the following exercises:
Exercise Type
Benefits for IBS
Yoga
Reduces stress, improves digestion
Walking
Stimulates gut motility
Swimming
Low-impact, full-body workout
Cycling
Boosts circulation, aids digestion
Aim for at least 30 minutes of moderate exercise most days of the week.
Sleep Optimization for Gut Health
Quality sleep is crucial for maintaining a healthy gut. Here are some tips to improve your sleep:
Stick to a consistent sleep schedule
Create a relaxing bedtime routine
Avoid large meals and caffeine close to bedtime
Keep your bedroom cool, dark, and quiet
Limit screen time before sleep
By prioritizing good sleep habits, you can support your gut health and overall well-being.
Addressing Irritable Bowel Syndrome (IBS) requires a comprehensive approach that goes beyond symptom management. By focusing on identifying and treating root causes, employing advanced diagnostic techniques, and implementing holistic treatment strategies, individuals with IBS can achieve lasting relief. This root cause approach not only alleviates symptoms but also promotes overall gut health and well-being.
Embracing lifestyle modifications is crucial for long-term IBS management. By incorporating dietary changes, stress reduction techniques, and regular exercise into daily routines, those affected by IBS can take control of their condition and significantly improve their quality of life. Remember, healing from IBS is a journey, and with the right approach and support, it’s possible to achieve lasting gut health and comfort.
References:
Raskov H, Burcharth J, Pommergaard HC, Rosenberg J. Irritable bowel syndrome, the microbiota and the gut-brain axis. Gut Microbes. 2016 Sep 2;7(5):365-83. doi: 10.1080/19490976.2016.1218585. Epub 2016 Jul 29. PMID: 27472486; PMCID: PMC5046167. – Read here
Harper A, Naghibi MM, Garcha D. The Role of Bacteria, Probiotics and Diet in Irritable Bowel Syndrome. Foods. 2018 Jan 26;7(2):13. doi: 10.3390/foods7020013. PMID: 29373532; PMCID: PMC5848117. – Read here
Altayar O, Sharma V, Prokop LJ, Sood A, Murad MH. Psychological therapies in patients with irritable bowel syndrome: a systematic review and meta-analysis of randomized controlled trials. Gastroenterol Res Pract. 2015;2015:549308. doi: 10.1155/2015/549308. Epub 2015 Jan 31. PMID: 25802514; PMCID: PMC4329838. – Read here
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!
Introduction: As we age, maintaining good health becomes increasingly important. One often overlooked compound that plays a significant role in supporting the well-being of elderly individuals is taurine.
Taurine, an amino acid-like compound, is involved in various physiological processes and has been linked to several health benefits. In this blog post, we will explore the importance of taurine for the health of elderly people and how it can contribute to their overall well-being.
1. Cardiovascular Health: Cardiovascular diseases are a major concern among the elderly population. Taurine has shown promising effects in supporting heart health. It helps regulate heart rhythm, enhances the contractility of the heart muscle, and acts as a vasodilator, promoting healthy blood pressure levels. By incorporating taurine into their diet or through supplementation, seniors can potentially reduce the risk of heart-related complications and maintain a healthy cardiovascular system.
2. Cognitive Function: Preserving cognitive function is crucial for maintaining independence and quality of life in older adults. Taurine plays a role in neurotransmitter regulation, supporting optimal brain function. It helps modulate the balance between excitatory and inhibitory neurotransmitters, thus promoting cognitive health. Research suggests that taurine supplementation may help improve memory, focus, and overall cognitive performance in the elderly.
3. Eye Health: Age-related vision problems, such as macular degeneration and cataracts, are common concerns for the elderly. Taurine, being highly concentrated in the retina, contributes to maintaining good eye health. Its antioxidant properties help protect retinal cells from oxidative stress and damage, reducing the risk of age-related eye conditions. By ensuring adequate taurine intake, seniors can support their visual health and potentially preserve their vision.
4. Liver Function and Health: Taurine is involved in the synthesis of bile salts in the liver. We know that bile salts are necessary for the digestion and absorption of dietary fats. Taurine conjugates with bile acids to form bile salts, which are then released into the intestines to aid in the breakdown and absorption of fats and fat-soluble vitamins. Bile performs many other lesser known yet highly important roles in the body like regulating pH of small intestine, regulating overgrowth of microorganisms through its antimicrobial action, lipid regulation, etc.
5. Muscle Function and Mobility: Maintaining muscle mass and strength is crucial for elderly individuals to maintain their independence and mobility. Taurine has been found to have positive effects on muscle function. It helps improve muscle contractility, reduce muscle damage caused by exercise or age-related factors, and supports overall muscle health. By incorporating taurine into their diet or through supplementation, seniors may experience improved muscle strength and endurance, thus promoting their ability to perform daily activities with ease.
6. Antioxidant Defense: Ageing is associated with increased oxidative stress, which can contribute to cellular damage and the development of chronic diseases. Taurine acts as a potent antioxidant, helping to neutralize free radicals and protect cells from oxidative damage. By bolstering the body’s antioxidant defenses, taurine can potentially reduce the risk of age-related diseases and promote healthy ageing.
7. Metabolic Function: Taurine has been shown to have a role in glucose regulation and insulin sensitivity. It may help improve glucose tolerance, reduce insulin resistance, and support healthy metabolic function, potentially benefiting individuals with diabetes or metabolic syndrome.
Conclusion: Incorporating taurine into the diet or through supplementation can be a valuable strategy for supporting the health and well-being of elderly individuals. From cardiovascular health to cognitive function, eye health, muscle function, and antioxidant defence, taurine plays a vital role in promoting healthy ageing. However, it is essential to consult with healthcare professionals before initiating any supplementation regimen, as individual needs may vary. By recognizing the importance of taurine and taking steps to ensure its sufficient intake, elderly individuals can proactively support their health, vitality, and overall quality of life.
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:
Digestive issues such as unexplained diarrhea, constipation, or lingering gas
Undiagnosed skin conditions like eczema, hives, and itching.
Joint and muscle ache
Feeling fatigued even after getting enough sleep
Despite eating a large dinner, constant hunger
Anemia due to iron deficiency
Teeth grinding during sleep, PICA
Unknown anxiety symptoms
Ongoing yeast infections, vaginal or anus itching
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.
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
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
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
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
Gallstones have become a ubiquitous problem with estimates suggesting up to 20-25% of various populations having the condition. Though initially relatively asymptomatic, when allowed to worsen and maybe get infected, it can become an excruciatingly painful and serious problem. Most patients are offered a relatively simple solution – cholecystectomy: surgical gallbladder removal!
As we will understand in this blog, this approach is like shooting the victim of a crime while the criminal goes scot-free!
The primary reasons leading to gallstone formation are hepatic-biliary congestion, excessive and the wrong type of cholesterol in the liver, poor gallbladder emptying, estrogen overload, etc. Let us understand these in detail.
HEPATIC BILIARY CONGESTION – The most common underlying reason is what is referred to as hepatic-biliary congestion. This can be triggered by many factors, the simplest being chronic dehydration. Due to insufficient hydration, the bile becomes thick and sticky. As a result, the fats and other salts in the bile tend to precipitate out and form stones.
CHOLESTEROL – Due to an imbalance in diet, the amount of cholesterol in bile increases, making it thick and sluggish. As bile becomes thick cholesterol gets supersaturated and precipitates out in the form of soft stones of different sizes (Over 80% of gallstones are made of cholesterol). Some of these can get lodged in the gallbladder. Over a period of time as more cholesterol precipitates, these stones grow bigger and can get infected leading to the telltale symptoms of gallbladder disease – severe pain and inflammation.
LOW-FIBRE DIET – The low fibre content in diet also contributes to this process. Dietary fibre plays an important role in the excretion of excess cholesterol from the system. Typical modern diets are very low in fibre leading to higher cholesterol levels which contribute to gallstone formation.
INCREASED NUCLEATION – Increased nucleation of cholesterol particles also plays a role in the gallstone formation process. These diets low in fibre and fats and high in refined carbs may also have a role in this process. The cholesterol particles thus created are sticky and dense, much more likely to stick together to form stones.
ESTROGENS – Higher levels of estrogen in the body also contribute to the process of gallstone formation. Estrogen induces an increased input to the free cholesterol pool in the liver by up-regulating the low-density lipoprotein (LDL) receptor. This increased cholesterol in the liver then tends to precipitate out in the form of stones. This is one reason why women are much more likely than men to suffer from gallstones.
GALLBLADDER HYPOMOTILITY – Poor emptying of the gallbladder is another important reason contributing to gallstone formation. When the gall bladder does not empty completely, bile tends to stagnate in the bladder increasing the chances of formation of sludge and stones. The most common reason for this is a diet that is low in fats and high in refined carbohydrates (LCHF). Unfortunately, this is a very typical diet recommended by health authorities in various countries!
Gall bladder empties itself in response to fat in the diet. When we consume a diet low in fats, the bladder does not empty fully leading to bile stagnation. Stagnating bile is an obvious trigger for stone formation!
For most people, there is usually a combination of the above factors that lead to the formation of gallstones.
HOW TO PREVENT GALLSTONES?
The good news is that almost all the reasons leading to gallstone formation are modifiable i.e. we can choose a lifestyle that prevents gallstone formation. Let us look at the various changes we can make to reduce the possibility of getting gallstones as well as getting rid of them if we already have them.
HYDRATION – Proper hydration is a fundamental requirement that ensures the bile is thin and free-flowing.
DIETARY CHANGES – Dietary changes are perhaps the most important factor that we can easily influence in our favour.
A diet based on unrefined wholegrains and lots of vegetables and fruits helps reduce the likelihood of bile fats precipitating out as stones.
Consuming a good amount of healthy fats in the diet ensures that the bile is used up for digesting the fats. This ensures that the bile does not stagnate in the bladder thereby reducing the chances of stone formation.
The increased fibre content in the diet helps in reducing the cholesterol load in the body hence reducing stone formation chances
GALLBLADDER MOTILITY – Ensuring good gallbladder motility is another important step toward reducing the likelihood of gallstone formation. Better motility helps the bladder empty itself completely so that bile does not sediment and solidify. Bitter herbs are useful in improving gallbladder motility.
ESTROGEN – Estrogen dominance is one key reason for excess cholesterol leading to fat precipitation in the form of stones. Hence ensuring estrogen levels are balanced is key to preventing gallstone formation. One of the reasons for excess estrogen is xenoestrogen – i.e. estrogen-like substances coming into the body from outside. Reducing estrogen overload and minimising the influx of xenoestrogens is important to reduce the chances of gallstone formation. Ensuring optimal liver function and bowel movements is important in reducing estrogen dominance.
CHOLESTEROL – High levels of cholesterol – especially the dense and sticky particles of cholesterol tend to stick to each other and speed up the process of stone formation. Implementing the required dietary and lifestyle changes to improve the lipid profile is key to reducing stone formation likelihood.
A NOTE ON CHOLECYSTECTOMY – As I mentioned earlier, removing the gallbladder is like shooting the victim of a crime while the criminal is allowed to go scot-free. This approach completely ignores the root causes of the problem while focusing only on the symptoms. As the reasons remain unaddressed, the formation of stones continues even after the removal of the gallbladder leading to many issues in the future.
On the other hand, the removal of the gallbladder leads to very poor digestion of fats creating long-term metabolic deficiencies in the body. One common outcome is deficiencies of fat-soluble vitamins like Vitamin A, D, E and K. In turn these deficiencies lead to the development of various chronic ailments in the long term.
DISSOLVING EXISTING STONES
The various points mentioned above can help one reduce the chances of getting gallstones as well as reduce the likelihood of recurrence for those who have had stones in the past.
However, when it comes to existing stones, conventionally it is considered impossible to reduce or dissolve them. There is a large volume of scientific research and clinical studies have highlighted various protocols that can help dissolve or flush out existing stones.
In the Hormone Reset Program, improving hepato-biliary health is one of our key focus areas.
Get in touch with us if you need help with liver and gallbladder-related issues.
VAN ERPECUM, K. J., & VAN BERGE-HENEGOUWEN, G. P. (1999, March 1). Gallstones: an intestinal disease? Gut, 44(3), 435–438. https://doi.org/10.1136/gut.44.3.435
Di Ciaula, A., Molina-Molina, E., Bonfrate, L., Wang, D. Q., Dumitrascu, D. L., & Portincasa, P. (2019). Gastrointestinal defects in gallstone and cholecystectomized patients. European journal of clinical investigation, 49(3), e13066. https://doi.org/10.1111/eci.13066
Igimi, H., Tamura, R., Toraishi, K., Yamamoto, F., Kataoka, A., Ikejiri, Y., Hisatsugu, T., & Shimura, H. (1991). Medical dissolution of gallstones. Clinical experience of d-limonene as a simple, safe, and effective solvent. Digestive diseases and sciences, 36(2), 200–208. https://doi.org/10.1007/BF01300757
Di Ciaula, A., Molina-Molina, E., Bonfrate, L., Wang, D. Q., Dumitrascu, D. L., & Portincasa, P. (2019). Gastrointestinal defects in gallstone and cholecystectomized patients. European journal of clinical investigation, 49(3), e13066. https://doi.org/10.1111/eci.13066
Vegan milk, also known as plant milk or non-dairy milk, is a beverage that has been consumed for centuries in various parts of the world for various reasons. Some choose to drink it due to health concerns such as an allergy or lactose intolerance, while others drink it for the nutritional benefits it offers.
A lactose-free substitute to cow milk, plant-based milk or vegan milk is usually made from almond, coconut, cashew, oats and hemp.
A dairy-free diet helps our body and overall health in various ways such as improving digestion, promoting weight loss, improvement in metabolism and energy levels and does not cause any inflammation that might cause the expansion of unhealthy gut bacteria linked to some chronic diseases or conditions including leaky gut. Plant-based milk is rich in vitamins and minerals, and low in calories. It is also advised to people that have a slow gastrointestinal system.
Different types of Plant based / Vegan milk:
Almond Milk
Almond milk is presumably the foremost popular plant-based milk. Although this vegan milk may be low in protein, it contains a lot of vitamins and other nutrients such as Copper, zinc, iron, magnesium, vitamin E etc. Almond milk is rich in various antioxidants which may help protect against numerous ailments such as cancer and heart disease etc. Unsweetened almond milk is low in calories and is low in carbohydrates. Almond milk is a great beverage that you can drink as it is or in smoothies, shakes and coffees. It can also be poured over cereals and oatmeal.
How to Prepare:
Soak the almonds in water overnight.
Place the soaked almonds during a blender.
Add water and start blending. Start at low speed and gradually increase to high. Blend at high for up to 1.5 minutes.
This mixture can be used as is. However, for a smoother texture, you can strain it through a muslin/cheesecloth or a fine sieve.
The milk is ready for use. You can also refrigerate it and use it over the next 2-3 days.
Benefits of Almond Milk:
It is rich in monounsaturated fatty acids (MUFA) which will aid in weight loss and weight management.
It is a natural source of the antioxidant vitamin E.
Almond milk doesn’t raise blood glucose levels, therefore, making it beneficial for people with diabetes.
Coconut milk
This milk is extracted from the white flesh of a coconut. Coconut milk features a pleasant flavor and has less protein than almond milk. In comparison to other plant-based milk types, coconut milk contains good amounts of beneficial medium-chain triglycerides that are beneficial for one’s overall health. It adds a delicious yet not too overpowering coconutty flavor to any dish it’s utilized in and works great when utilized in baking too. Coconut milk is ideal for many different kinds of recipes including thai curries, soups, stews, smoothies, puddings, and even ice creams. It is meant for drinking and has a thinner consistency that is ideal for teas, coffees, and cereals.
How to Prepare:
Put the grated coconut in a blender jar and blend at high speed with 1-cup water.
Strain with muslin or fine sieve and collect the first milk in a bowl. This is the thick milk.
Transfer the coconut to the blender, add 1-cup water and again blend on high. Strain and collect this milk in another bowl. Do this process once more.
The first milk can be used for making very tasty curds. For the first time a starter from normal curd can be added. Then let it sit in a warm area for 6-8 hours.
Benefits of Coconut Milk :
It aids in weight loss.
It contains an honest amount of antioxidants.
It helps in balancing electrolytes.
It prevents heart diseases by promoting the HDL (good) cholesterol levels and reducing the levels of harmful LDL (bad cholesterol) that are associated with cardiovascular diseases.
It strengthens the immune system.
It helps with good digestion.
It’s common in South Indian and Thai cuisine because the curries get their creaminess from coconut milk.
Oats Milk
Oats milk is nutritious and contains soluble fiber. Enriched with vitamins and calcium, the milk features a low saturated fat content. The soluble fiber in it gives the milk a creamy texture and as compared to other sorts of plant-based milk, oat milk has the very best amount of calories and carbohydrates
How to prepare:
Soak the rolled oats in water overnight or 3-4 hours.
Place the soaked oats in a blender.
Add water and start blending. Blend for up to 2-3 minutes.
Strain it through a muslin or a fine sieve.
The milk is ready to use
Benefits of Oats Milk:
It is high in beta-glucans (a soluble fiber) which help lower blood cholesterol.
Rich in calcium which boosts bone health.
Excellent source of B-complex vitamins.
The soluble fiber in oat milk helps slow digestion and keeps you feeling full for extended time.
It also helps stabilize your blood glucose levels
Cashew Milk
Cashew milk is a very recent addition to vegan milk. It is crammed with heart-healthy unsaturated fats and should be beneficial for those that are diabetic and wish to observe their carbohydrate consumption. This vegan milk features a very creamy consistency that works great in teas and coffees. It is a good addition to your curries and bakery products.
How to prepare:
Soak the cashews overnight. Place the soaked cashews in a blender.
Add water and start blending. Start at low speed and gradually increase to high. Blend at high for up to 2 minutes.
The milk is ready for use. It can be stored in the refrigerator and used over the next 2-3 days.
Note – Cashew milk does not need to be strained or filtered as it naturally has a creamy smooth texture.
Benefits of Cashew milk:
Contains healthy fats and a spread of vitamins and minerals.
Boosts overall health.
Helps reduce bloating.
Improves eyesight.
Hemp Milk
Hemp milk is milk made using seeds of the hemp plant. This vegan milk is sort of high in protein with a thick and creamy consistency. It is high in minerals and healthy fats, also as low in calories. Hemp milk provides almost 50 percent of the recommended daily intake of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid that is important in healthy heart and brain function. Due to its strong flavor, it is best used in savoury dishes.
How to Prepare:
Soak hemp seeds overnight.
Place-soaked hemp seeds in a blender and blend until smooth.
Add a few drops of pure vanilla extract or sweetener if needed.
Strain the milk if needed.
Serve immediately.
It can be refrigerated in an airtight glass container up to 5 days.
Benefits of Hemp Milk:
It contains arginine, which produces nitric acid in the body. This improves your heart health. Hemp seeds also contain an honest amount of fiber, which may aid in healthy digestion and reduce your risk of diabetes.
Hemp milk contains a high amount of omega 3 & omega 6 fatty acids. Hence boost brain function and reduce risk for Alzheimer’s. It improves skin health too.
It acts as an anti-inflammatory.
Hemp milk strengthens the immune system as well.
Swapping out dairy milk for plant-based milk is not just beneficial for health but also prevents your exposure to antibiotics and hormones in conventional dairy products. High quality plant-based milk is rich with fiber, omega 3 and protein to help humans live their healthiest life.
References :
Vanga, S. K., & Raghavan, V. (2018). How well do plant based alternatives fare nutritionally compared to cow’s milk?. Journal of food science and technology, 55(1), 10–20. https://doi.org/10.1007/s13197-017-2915-y
Reyes-Jurado, F., Soto-Reyes, N., Dávila-Rodríguez, M., Lorenzo-Leal, A., Jiménez-Munguía, M., Mani-López, E., & López-Malo, A. (2021). Plant-Based Milk Alternatives: Types, Processes, Benefits, and Characteristics. Food Reviews International, 1–32. https://doi.org/10.1080/87559129.2021.1952421
