freepik__the-style-is-modern-and-it-is-a-detailed-illustrat__25089

Vitamin B12 Explained: Functions, Deficiency Signs, and Rich Sources Like Meat, Dairy, Eggs, and Fortified Foods

by with No Comment Food

Medically Written and Reviewed By: Vikas Londhe, M.Pharm (Pharmacology) 

freepik__the-style-is-modern-and-it-is-a-detailed-illustrat__25089
Source: Freepik.com

Vitamin B12 is a vital nutrient our body needs to stay healthy. It is a water-soluble vitamin; hence, it does not remain in the body for long. Because of this, we need to get it regularly from our diet or supplements. Even though vitamin B12 is essential for good health, many people don’t know how it helps the body or what can happen if they don’t get enough of it. This article will explain why vitamin B12 is so important, where we can find it in food, how the body absorbs it, the important functions it performs in the body, the warning signs of a deficiency, and how to make sure you’re getting enough every day.

What Is Vitamin B12?

Vitamin B12 is part of the B-complex group of vitamins. It is unique among vitamins because it contains the mineral cobalt; hence, it is called cobalamin. Methylcobalamin and 5-deoxyadenosylcobalamin are two active forms of vitamin B12.

Vitamin B12 is made naturally by certain bacteria and archaea. These microorganisms are the only ones that can produce vitamin B12. Plants, animals, and fungi cannot make it on their own. These bacteria are found in places like soil, water, and inside the digestive systems of animals. In animals such as cows and sheep, the bacteria live in their intestines and produce vitamin B12, which the animal can then absorb. Humans do have some of these bacteria, but not in the right part of the gut to absorb the vitamin. That’s why we need to get vitamin B12 from food or supplements.

Sources of Vitamin B12

Vitamin B12 is mostly found in foods that come from animals. People who eat a mix of different foods usually get enough of it. Good sources of B12 include meat (especially liver and beef), chicken, fish like salmon and tuna, eggs, and dairy foods such as milk, cheese, and yogurt. These foods naturally have vitamin B12. But for people who don’t eat animal-based food, like vegetarians and vegans, it can be harder to get enough B12. That’s why they need to eat fortified foods or take B12 supplements. Fortified foods are made with extra B12 added to them during processing. These include breakfast cereals, nutritional yeast, and plant-based milk like soy, almond, or oat milk that says fortified with B12 on the label.

B12 supplements are also helpful. They come as pills or sublingual tablets. These make sure, people who vegetarian foods still get enough vitamin B12 to stay healthy

How Vitamin B12 is absorbed?

Vitamin B12 absorption is a step-by-step process that mainly happens in the mouth, stomach, and small intestine:

Release from food:

When you eat foods that contain vitamin B12 (like meat, eggs, or dairy products), the vitamin B12 is attached to protein, and it must be released before absorption. When food is mixed with saliva, some of the vitamin B12 is released and binds to a protein called haptocorrin. Further in the stomach, hydrochloric acid and digestive enzymes help break down the remaining food and release the B12, which again binds to haptocorrin.

Binding with Intrinsic Factor:

In the duodenum, digestive enzymes separate B12 from haptocorrin, where vitamin B12 binds with a special protein called intrinsic factor, which is made in the stomach. This step is very important because without the intrinsic factor, your body can’t absorb B12 properly. 

Absorption in the small intestine

The B12-intrinsic factor complex travels into the small intestine, where it is absorbed into the bloodstream, mostly in the last part of the small intestine called the ileum. 

Transport in the blood 

Once absorbed, vitamin B12 is carried by proteins in the blood to be used by the body wherever it is needed, especially in making red blood cells, keeping nerves healthy, and supporting brain function.

 

Important functions of Vitamin B12

Role in Myelination

Myelin is the fatty layer that surrounds nerve fibers called axons and provides insulation, which further helps in the rapid and smooth transportation of electric impulses.

Vitamin B12 is the cofactor in methionine synthase, an enzyme which converts homocysteine to methionine. Methionine is a precursor to S-adenosylmethionine (SAM), a universal methyl donor used in the methylation of myelin basic protein and phospholipids critical for maintaining myelin integrity.

B12 is also a cofactor for methylmalonyl-CoA mutase, which converts methylmalonyl-CoA to succinyl-CoA in the metabolism of propionate, a short-chain fatty acid. A vitamin B12 deficiency can lead to a buildup of methylmalonic acid (MMA), which can disrupt fatty acid synthesis and contribute to abnormal myelin formation or degradation.

Role in the Central Nervous System

Neurotransmitter Synthesis

By methylation reactions, vitamin B12 indirectly supports the synthesis of neurotransmitters such as dopamine, serotonin, and norepinephrine, which are essential for cognitive and emotional function.

Neuronal Repair

Vitamin B12 is critical for the regeneration and repair of neurons and glial cells.

Prevention of Neurodegeneration

Prolonged deficiency can lead to subacute combined degeneration of the spinal cord, characterized by demyelination of the posterior and lateral columns, resulting in symptoms like ataxia, paresthesia, and cognitive disturbances.

Red Blood Cell Formation

Vitamin B12 (cobalamin) plays a crucial role in the production of red blood cells (RBCs) through its involvement in DNA synthesis and the maturation of erythrocytes.

Once vitamin B12 reaches to bloodstream, vitamin B12 binds to the transcobalamin II, which carries vitamin B12 to the bone marrow and other cells.

Bone marrow takes up the B12-transcobalamin II complex via receptor-mediated endocytosis. Vitamin B12 is converted into two active forms, methylcobalamin (in the cytoplasm) and adenosylcobalamin (in the mitochondria). Methylcobalamin is particularly important in red blood cell production because it serves as a coenzyme for methionine synthase, an enzyme that catalyzes the conversion of homocysteine to methionine. This reaction is vital for regenerating tetrahydrofolate (THF), a form of folate required for synthesizing purines and thymidine, key components of DNA. Adequate DNA synthesis is crucial in rapidly dividing cells, especially erythroblasts (red blood cell precursors) in the bone marrow. When DNA synthesis proceeds normally, erythroblasts can divide and mature properly, leading to the formation of healthy, functional red blood cells with normal size and hemoglobin content.

Deficiency of Vitamin B12

The deficiency of vitamin B12 can lead to severe complications.

RBC Formation

DNA synthesis becomes impaired in vitamin B12 deficiency while RNA and protein synthesis remain unaffected. This leads to the development of abnormally large and immature cells known as megaloblasts. These defective erythroid cells often undergo premature destruction within the bone marrow, a condition referred to as ineffective erythropoiesis. As a result, less red blood cells are released into the circulation, and those that do appear abnormally large (macrocytic) and functionally impaired, leading to a condition known as megaloblastic anemia. In more severe cases, other blood cell lines, such as white blood cells and platelets, may also be reduced due to disrupted DNA synthesis.

Therefore, vitamin B12 is vital for maintaining healthy red blood cell production and overall hematologic function.

In Myelination and CNS

A deficiency can result in demyelination, which disrupts nerve signal transmission and causes neurological symptoms such as numbness, tingling, balance issues, and even cognitive impairment. The central nervous system (CNS) is especially vulnerable, and prolonged deficiency can lead to irreversible nerve damage and psychiatric symptoms.

Conclusion

Vitamin B12 is a critical nutrient that supports many essential functions in the body, including red blood cell formation, nervous system health, and DNA synthesis. Despite its importance, it is often neglected until deficiency symptoms arise, which can be severe and even irreversible if left untreated.

Ensuring an adequate intake of vitamin B12 through diet or supplements is particularly important for individuals with restricted diets, such as vegetarians and vegans. By understanding how B12 works in the body and recognizing the signs of deficiency, we can take proactive steps to maintain optimal health and prevent long-term complications. 

References

Vitamin B12, National Institute of Health, US Department of Health and human Services, available from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

 Vitamin B12, The Nutrition Source, Harvard T.H. Chan, School of Public Health, available from https://nutritionsource.hsph.harvard.edu/vitamin-b12/

Obeid R, Heil SG, Verhoeven MMA, van den Heuvel EGHM, de Groot LCPGM and Eussen SJPM (2019) Vitamin B12 Intake From Animal Foods, Biomarkers, and Health Aspects. Front. Nutr. 6:93. doi: 10.3389/fnut.2019.00093

Jean-Louis Guéant, Rosa-Maria Guéant-Rodriguez, David H. Alpers, Chapter Nine – Vitamin B12 absorption and malabsorption, Editor(s): Gerald Litwack, Vitamins and Hormones, Academic Press, Volume 119, 2022, Pages 241-274, https://doi.org/10.1016/bs.vh.2022.01.016

5. Vitamin B12 – an important protection for strong nerves, worwag pharma, available from https://www.woerwagpharma.de/en/news-detail-page/vitamin-b12-ein-wichtiger-schutz-fuer-gute-nerven

Reynolds E. Vitamin B12, folic acid, and the nervous system. Lancet Neurol. 2006 Nov;5(11):949-60. Doi: 10.1016/S1474-4422(06)70598-1. PMID: 17052662.

Mathew, A.R.; Di Matteo, G.; La Rosa, P.; Barbati, S.A.; Mannina, L.; Moreno, S.; Tata, A.M.; Cavallucci, V.; Fidaleo, M. Vitamin B12 Deficiency and the Nervous System: Beyond Metabolic Decompensation—Comparing Biological Models and Gaining New Insights into Molecular and Cellular Mechanisms. Int. J. Mol. Sci.2024, 25, 590. https://doi.org/10.3390/ijms25010590

.Bellazzi, F.; Bertolaso, M. Emergence in Complex Physiological Processes: The Case of Vitamin B12 Functions in Erythropoiesis. Systems2024, 12, 131. https://doi.org/10.3390/systems12040131

Koury MJ, Ponka P. New insights into erythropoiesis: the roles of folate, vitamin B12, and iron. Annu Rev Nutr. 2004; 24:105-31. Doi: 10.1146/annurev.nutr.24.012003.132306. PMID: 15189115.

young-couple-enjoying-yoga_11zon

Vyayama in Ayurveda: Principles, Benefits & Daily Routine for Physical Exercise

by with No Comment Lifestyle

Medically Written and Reviewed By Ayurvedacharya Dr. Gaurav Pathare (BAMS)

young-couple-enjoying-yoga_11zon
Source: Freepik.com

In Ayurveda, the ultimate aim is to maintain the health of a healthy individual and to cure the disease of the sick. To achieve this, our ancient texts emphasize the importance of Dinacharya (daily regimen) and Ritucharya (seasonal regimen). Among these daily practices, Vyayam (exercise) holds a significant place. While modern fitness often emphasizes intensity and physique, Ayurveda focuses on personalized, moderate, and mindful movement that harmonizes with nature and individual constitution (Prakriti).

In this article, we explore the principles of Vyayama in Ayurveda, its numerous benefits, and how to integrate it into a balanced daily routine

Importance in Modern Life

Vyayama refers to controlled and purposeful physical activity that enhances physical stamina, mental clarity, and overall well-being. According to classical Ayurvedic texts such as the Charaka Samhita and Ashtanga Hridaya, Vyayama is considered an essential part of Dinacharya (daily routine) and a pillar of health maintenance.

In today’s fast-paced lifestyle and predominantly sedentary routines, regular exercise becomes crucial for maintaining overall health. Lack of physical activity has led to a surge in lifestyle disorders (LSDs) such as

Obesity

Diabetes type 2

Heart disease

PCOD (Polycystic Ovarian Disease), especially in women

Key Principles of Vyayama in Ayurveda

Moderation is the Key

Ayurveda advises that one should exercise only until half of their physical strength is expanded. Sign that you should stop include shortness of breath, excessive sweating, or fatigue. Overexertion can aggravate Vata and Pitta doshas, leading to imbalance.

Customize to Your Prakriti (Constitution)

Vata types (light, dry, and mobile): Gentle exercises like yoga, walking, or tai chi are ideal.

Pitta types (hot, intense, and focused): Cooling and non-competitive activities like swimming or hiking are recommended.

Kapha types (heavy, slow, and steady): More vigorous exercise like running or aerobics can be beneficial.

Time of Day

The best time for Vyayama is during the early morning hours (6 AM to 10 AM), when Kapha dosha is dominant. Physical activity at this time helps stimulate metabolism and energizes the body for the day.

Seasonal Considerations
Exercise intensity should vary with the seasons:

Winter (Hemanta/Shishira): Strength is at its peak, moderate to vigorous exercise is suitable.

Summer (Grishma): Strength is lowest opts for light exercises to avoid heat exhaustion.

Monsoon (Varsha): Prone to joint stiffness, mild stretches or indoor yoga is best. 

Benefits of Vyayam as Described by Acharya Vagbhata

Acharya Vagbhata, one of the classical scholars of Ayurveda, beautifully elaborated the benefits of regular exercise

Enhances Digestion (Agni Deepana): Exercise kindles Agni (digestive fire), aiding in better metabolism and nutrient absorption.

Promotes Lightness (Laghavam): Regular movement removes heaviness from the body and mind, creating a sense of ease and vitality

Improves Circulation and Immunity (Bala Vriddhi): Exercise improves circulation and enhances Ojas (vital essence), the foundation of immunity.

Reduces Fat and Toxins (Medo Hara): Moderate exercise burns excess meda dhatu (fat tissue) and helps eliminate ama (toxins)

Sharpens the Mind (Medha and Smriti Vriddhi): Physical movement clears mental fog, improving concentration and memory

Enhances Mood and Sleep: Balanced Vyayama helps manage stress and anxiety, leading to better emotional stability and restful sleep

Who Should Avoid Exercise?

Vyayam is contraindicated in the following conditions

Individuals with Vata- or Pitta-dominant disorders

People suffering from Ajirna (Indigestion)

Elderly persons above the age of 80

Children below 12 years of age

After heavy meals

During fever or illness

According to Ayurveda, there is the certain age limit for exercise but according to modern science No matter your age, it’s never too late to exercise or start exercising. Talk to your doctor to get started.

Guidelines for Practicing Exercise

Exercise should be performed by those who have good strength and have consumed unctuous (Snigdha) food.

In Vasanta Ritu (spring) and Shita Ritu (winter), it is advised to do only half of one’s full capacity due to the varying energy dynamics of the seasons.

After exercise, Abhyanga (body massage) should be performed to relax and soothe the body.

Over-Exercise Side Effects

Despite its benefits, excessive Vyayama can cause certain side effects, these side effects include

Trishna—excessive thirst

Kshaya—Tissue depletion

Shwāsa – Breathlessness

Raktapitta—Bleeding disorders

Shrama—Fatigue

Kāsa – Cough

Jvara—Fever

Chardi – Vomiting

Glāni – Dizziness or faintness

Conclusion

Incorporating Vyayama into daily life, tailored to individual constitution, season, and current health status, is a holistic approach to maintaining health and preventing disease. Ayurveda’s emphasis on moderation, mindfulness, and personalization ensures that physical exercise contributes to overall balance and well-being.

Reference

Vagbhat Sutra sthan Chapter 2 / 9-12

The Vital Role of Physical activity in preventing Lifestyle diseases – Caritas

Hospital & Institute of health science

Anupama Krishnan, Blessymol EV. Vyayama. In: Deole Y.S., eds. Charak Samhita New Edition. 1st ed. Jamnagar, Ind: CSRTSDC; 2020. https://www.carakasamhitaonline.com/index.php?title=Vyayama&oldid=44682.

freepik__conceptual-3d-model-of-a-human-cell-membrane-with-__67322

Magnesium for Stress and Brain Health: How This Essential Mineral Supports Mental Wellness

by with No Comment Lifestyle

Medically Reviewed By Dr. Bhavana Pandav Wagh (MBBS, MD-Psychiatry)

freepik__conceptual-3d-model-of-a-human-cell-membrane-with-__67322
Conceptual 3-D model of human cell membrane with magnesium ions interacting with ion channels (Source: Freepik.com)

Introduction

Magnesium is an essential mineral that our body needs to function properly, but many people don’t get enough of it. This nutrient helps with a wide range of important processes, such as muscle movement, nerve function, and keeping our heart rhythm steady. When we don’t have enough magnesium in our system, it can lead to problems like tiredness, muscle cramps, trouble sleeping, and even low mood or anxiety. What makes it more challenging is that the symptoms of magnesium deficiency are very similar to the effects of stress like feeling tired, irritable, or anxious. Because of this overlap, it’s important to ensure we get enough magnesium through our diet or supplements, especially during stressful times. Taking steps to improve magnesium levels can support physical and mental health, helping us feel more balanced and energized overall.

The idea of a “vicious circle” between magnesium and stress, first explained by researchers Galland and Seelig in the early 1990s, highlights how closely these two are connected. They discovered that stress doesn’t just affect the mind—it also impacts the body by causing it to use up more magnesium. Over time, this can lead to a magnesium deficiency. But the cycle doesn’t stop there. When magnesium levels are low, the body becomes even more sensitive to stress, making a person feel more anxious, tense, or overwhelmed. This creates a loop where stress leads to magnesium loss, and low magnesium levels make stress harder to handle. Breaking this cycle is important for maintaining both mental and physical health, and it can often start with improving magnesium intake through food or supplements, especially during high-stress periods.

Stress is a natural reaction that helps us respond quickly to challenges or dangers, but in today’s fast-paced world, it has become a constant part of many people’s daily lives. While short-term stress can sometimes be helpful like pushing us to meet deadlines or stay alert chronic stress can take a serious toll on the body and mind. Prolonged stress can weaken the immune system, increase the risk of heart problems, disturb sleep, and contribute to anxiety or depression. Because of its wide-ranging effects, managing stress is more important than ever. Simple practices like regular exercise, mindfulness, proper sleep, and maintaining a balanced diet including nutrients like magnesium can make a big difference. Taking care of stress not only improves our mood and energy but also supports long-term health and well-being.

Why Magnesium?

Magnesium is an essential mineral that plays a key role in keeping the body functioning smoothly. It is the second most abundant mineral found inside our cells, after potassium, and is involved in hundreds of important chemical reactions. These reactions help the body produce energy, build proteins, and manage the genetic material in our cells. Magnesium is especially important for the health of our muscles and nerves, helping them work properly and stay in balance. It also supports a steady heartbeat and acts like a natural relaxant by helping control how calcium enters our cells. In addition, magnesium helps maintain the balance of other key minerals like sodium and potassium, which are necessary for proper fluid balance and nerve signals. By supporting all these functions, magnesium plays a vital role in overall health and stability of the body’s systems.

Magnesium’s Role in Stress and Brain Health

Enhancing Serotonin Production

Magnesium plays an important role in helping the body make serotonin, a chemical often called the “feel-good” hormone because it helps regulate mood, sleep, and emotions. To produce serotonin, the body uses an enzyme called tryptophan hydroxylase, and magnesium is needed for this enzyme to work properly. Without enough magnesium, the process of making serotonin may slow down. In addition to supporting serotonin production, magnesium also helps serotonin receptors in the brain work more effectively. This means that not only is more serotonin available, but the brain can also use it better. Together, these effects help promote a more stable mood, reduce feelings of anxiety, and support overall mental well-being.

Regulating Excitatory and Inhibitory Neurotransmission

Magnesium helps keep the brain’s communication system in balance by controlling the activity of important brain chemicals called neurotransmitters. One of these chemicals, glutamate, is an excitatory neurotransmitter that stimulates brain cells. While some stimulation is necessary for learning and memory, too much glutamate activity can over stimulate brain cells and lead to damage or increased anxiety. Magnesium plays a protective role by blocking NMDA receptors specific sites in the brain that glutamate uses to send signals. By doing this, magnesium prevents neurons from becoming overly excited, helping to maintain a healthy balance between stimulation and relaxation in the nervous system. This balance is essential for clear thinking, emotional stability, and overall brain health.

GABA Enhancement

Magnesium also plays a key role in supporting the brain’s calming system by enhancing the action of GABA (gamma-aminobutyric acid), the main inhibitory neurotransmitter. GABA helps quiet down brain activity, promoting relaxation, reducing anxiety, and supporting restful sleep. Magnesium supports GABAergic transmission by helping GABA bind more effectively to its receptors in the brain. This strengthens GABA’s calming effects, making it easier for the brain to manage stress and stay balanced. When magnesium levels are low, GABA function may be weaker, leading to increased feelings of nervousness or restlessness. By ensuring adequate magnesium, the brain can better regulate its excitability, promoting a sense of calm and emotional stability.

Modulating the Stress Response

Magnesium plays a crucial role in helping the body manage stress by regulating the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is the central system responsible for the stress response. When we experience stress, the HPA axis triggers the release of hormones like ACTH (adrenocorticotropic hormone) and cortisol, which prepare the body to respond to challenges. However, if this response remains active for too long, it can lead to harmful effects such as anxiety, fatigue, and even weakened immunity. Magnesium helps keep this system in check by reducing the release of ACTH and cortisol, preventing an exaggerated or prolonged stress response. By calming the HPA axis, magnesium supports a more balanced reaction to stress and helps the body return to a relaxed state more quickly.

Source: Dr. Eric Berg DC (Youtube) _ Magnesium’s effect on mood: Anxiety and Depression

Disclaimer: Video is for educational and informational purposes only. 

Promoting Neuroprotection

Magnesium plays a protective and nourishing role in brain health by increasing levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth, survival, and repair of neurons. BDNF is essential for maintaining healthy brain function, enhancing learning, memory, and overall cognitive performance. Higher levels of BDNF are also linked to improved mood and emotional resilience, while low levels are often found in individuals with depression and other mood disorders. By boosting BDNF production, magnesium helps protect brain cells from damage and supports their ability to adapt and recover an effect that has been shown to resemble the action of antidepressant treatments. This makes magnesium a valuable nutrient not only for brain function but also for long-term mental health and emotional well-being.

Combating Oxidative Stress

Magnesium also plays an important role in defending the brain against oxidative stress, which occurs when there is an imbalance between harmful molecules called free radicals and the body’s ability to neutralize them. Free radicals can damage brain cells, leading to inflammation, aging, and the development of neurological disorders. Magnesium helps reduce the production of these harmful molecules and supports the body’s natural antioxidant defenses. By maintaining adequate magnesium levels, the brain is better protected from oxidative damage, which helps preserve mental clarity, reduce inflammation, and lower the risk of conditions like depression, cognitive decline, and neurodegenerative diseases. In this way, magnesium acts as a shield for brain health at the cellular level.

Conclusion
Maintaining sufficient magnesium intake is essential for supporting mental well-being, managing stress, and protecting overall brain health. From aiding in serotonin production and calming the nervous system to regulating the body’s stress response and protecting neurons from oxidative damage, magnesium plays multiple vital roles. It helps balance excitatory and inhibitory neurotransmission, boosts brain-protective factors like BDNF, and acts as a natural stress buffer by stabilizing hormone levels. Inadequate magnesium can lead to a cycle of stress sensitivity and neurological imbalance, making it crucial to include magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains or supplements when needed. By ensuring optimal magnesium levels, we not only enhance brain function and mood but also strengthen the body’s resilience against stress and long-term mental health challenges

References

Magnesium, Fact Sheet for Health Professional, National Institute of Health, US Department of Health and Human Services, Available from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi: 10.1155/2018/9041694. PMID: 29849626; PMCID: PMC5926493.

Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28; 12(12):3672. Doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.

The Vicious Circle between Stress and Magnesium; how stress increases magnesium loss and deficiency increases susceptibility to stress, 21 June 2024, Grassroot Health Nutrients Research Institute.

Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017 Jul 21;16:1057-1072. Doi: 10.17179/excli2017-480. PMID: 28900385; PMCID: PMC5579396.

Houston MC, Harper KJ. Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension. J Clin Hypertens (Greenwich). 2008 Jul;10(7 Suppl 2):3-11. Doi: 10.1111/j.1751-7176.2008.08575.x. PMID: 18607145; PMCID: PMC8109864.

Sidsel-Marie Glasdam, Stinne Glasdam, Günther H. Peters, Chapter Six – The Importance of Magnesium in the Human Body: A Systematic Literature Review, Editor(s): Gregory S. Makowski, Advances in Clinical Chemistry, Elsevier, Volume 73, 2016, Pages 169-193, https://doi.org/10.1016/bs.acc.2015.10.002

Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/

Forrest H. Nielsen, Chapter 31 – Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes, Editor(s): Ronald Ross Watson, Modulation of Sleep by Obesity, Diabetes, Age, and Diet, Academic Press,  2015, Pages 291-296, https://doi.org/10.1016/B978-0-12-420168-2.00031-4.

Sartori SB, Whittle N, Hetzenauer A, Singewald N. Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment. Neuropharmacology. 2012 Jan; 62(1):304-12. Doi: 10.1016/j.neuropharm.2011.07.027. Epub 2011 Aug 4. PMID: 21835188; PMCID: PMC3198864.

Maryam Afsharfar, Mansour Shahraki, Mansour Shakiba, The effects of magnesium supplementation on serum level of brain derived neurotrophic factor (BDNF) and depression status in patients with depression,Clinical Nutrition ESPEN, Volume 42, 2021, Pages 381-386, https://doi.org/10.1016/j.clnesp.2020.12.022

Zheltova AA, Kharitonova MV, Iezhitsa IN, Spasov AA. Magnesium deficiency and oxidative stress: an update. Biomedicine (Taipei). 2016 Dec; 6(4):20. Doi: 10.7603/s40681-016-0020-6. Epub 2016 Nov 17. PMID: 27854048; PMCID: PMC5112180.

moringa-6582660_1280

Moringa Oleifera Benefits: Why This Super Food is taking over Modern Nutrition?

by with No Comment FoodWellness

Written By: Pragati Ekamalli, B.Pharm

Clinical Studies Reviewed By: Vikas Londhe M.Pharm (Pharmacology)

Final Review By:

Samruddhi Jadhav B.Sc-Microbiology, MSc-Nutrition and Food Science (Clinical & Holistic Nutritionist)

moringa-6582660_1280
Moringa Whole Leaves and Leaves Powder (Source: Freepik.com)

Introduction

Over the past decade, there has been a growing craze of recognizing nutrient-rich plants as superfoods, following the popularity of chia seeds; the latest addition of plant in to this trend is moringa (Moringa Oleifera). Although moringa is an ancient plant with an exceptional nutritional profile, some of its nutritional values were unknown in the past, and hence, this plant was hidden from the diet and nutrition industry. Moringa is now often considered a ‘miracle tree’ or ‘tree of life’ and is at the vanguard in modern nutritional discussions.

What is Moringa Oleifera?

Moringa also known as ‘drumstick’ or ‘horseradish tree’ is a multipurpose tropical tree. It is largely used for food and has abundant medicinal and agricultural uses. Moringa is nutritious, fast-growing and drought-tolerant plant. It is ancient plant, rediscovered in the 1990s and its cultivation has since become popular in South Asia, particularly the Himalayan region, and is also cultivated across Africa, South America, and Southeast Asia, where it is among the most economically valuable crops. All parts of the plant have been used traditionally for centuries; however, the leaves have been gaining popularity in the modern diet and nutrition industry.

Powerhouse of Nutrition

Moringa leaves are rich in vitamins, minerals, and plant-based proteins. Moringa contains all nine essential amino acids, making moringa a rare source of complete plant-based proteins. Moringa is richly packed with several vitamins, including vitamin A (beta-carotene), vitamin C, vitamin E, and several B vitamins like vitamin B1 (thiamine), vitamin B2 (riboflavin), and vitamin B3 (niacin). Moringa is packed with minerals like

calcium, iron, magnesium, potassium, and zinc. Moringa leaves are known for their antioxidant potential, the powerful antioxidants like quercetin, chlorogenic acid, and beta-sitosterol, which are responsible for combating oxidative stress and inflammation. It is also low in fat and contains no harmful cholesterol.

Health Benefits

“Numerous studies have already been conducted, and some are still ongoing, to understand the health benefits of moringa. The hype around moringa is not speculative, but it is backed by scientific research.” However, in our research, it is found that, as moringa is a plant and no active substance has yet been isolated to perform clinical trials on humans, most of the studies were performed in animal models only, where different extracts were used for activity.

Skin Health

For skin health, moringa offers an array of benefits. Its antioxidant properties help protect skin cells from free radical oxidative damage. As per one study, moringa slows down signs of aging such as wrinkles and loss of elasticity. Clinical studies have shown that topical application of moringa extracts can improve skin firmness and hydration. Additionally, its anti-inflammatory and antimicrobial properties make it effective in treating acne, eczema, and minor wounds. By reducing inflammation and promoting collagen synthesis, moringa supports faster skin healing and a clearer complexion.

According to one detailed study performed in China and published in Frontiers in Nutrition, moringa leaf extracts possessed promising anti-elastase and anti-collagenase activities.

Another study published in ‘Biomedicine and Pharmacotherapy’ related to the stem extract of the moringa plant shows protective effects against epidermal oxidative stress injury induced by hydrogen peroxide in keratinocytes by UVB radiation in mice.

Hair Health

 In hair care, moringa is equally beneficial. It nourishes the scalp and strengthens hair follicles due to its rich content of amino acids, iron, and vitamins, which are vital for hair growth.

One study published in the Pharmacognosy journal found that the seed oil of moringa possesses anti-alopecia activity. The compounds like phytosterol and fatty acid are responsible for the anti-hair fall effect. Moringa’s anti-hair fall effect works by inhibiting the 5α-reductase enzyme, thus preventing the formation of dihydrotestosterone (DHT) and its binding to androgen receptors in hair follicles. This action helps prevent hair loss. Additionally, other components such as tocopherols function as antioxidants, protecting the scalp and promoting healthy blood circulation, which aids in delivering essential nutrients to the hair. This action can be beneficial in maintaining scalp health and reducing dandruff and itchiness.

Source: Freepik.com

Source: Isagenix® International (YouTube) _ Moringa Benefits Documentary, “The Miracle Tree”

Diabetes Mellitus

Moringa is believed to help in managing diabetes by lowering blood sugar levels, improving insulin sensitivity, and reducing inflammation. Several studies have been published regarding the anti-diabetic potential of moringa, including various parts of the plant. On retrospective review published in the journal Nutrients, the studies conducted in animals for antidiabetic effects, and some human trials as well. Most of the animal models show a significant reduction in glycemia and glucose tolerance test. However, as DM is a chronic disease, long-term studies are needed. On the contrary, human trials are not consistent with animal studies, and most of the trials do not show an effect on glycemia; only two studies have shown the anti-diabetic effect. Hence, more detailed and deep research is needed to establish this connection.

Rheumatoid Arthritis

Moringa oleifera contains bioactive compounds like quercetin, kaempferol, and chlorogenic acid, which exhibit strong anti-inflammatory properties. A study published in the Journal of Pharmaceutical Sciences and Research shows that Moringa extract reduced inflammation in rat models of arthritis by decreasing inflammatory markers like TNF-α and IL-1β. Rheumatoid arthritis involves dysregulation of the immune system. Some compounds in Moringa may modulate immune responses. One study shows that Moringa seed extract modulated both humoral and cell-mediated immune responses in mice, published in the Indian Journal of Physiology and Pharmacology.

Bone Health

Moringa potentially reduces bone loss associated with oxidative stress and inflammation. Incorporating moringa into the diet may support bone health and help prevent conditions like osteoporosis, especially in aging populations. Moringa oleifera leaf extract has been shown to significantly enhance bone regeneration in critical-sized mandibular defects in rabbits, its osteogenic effects by stimulating osteoblast differentiation, reducing oxidative stress and inflammation, and inhibiting osteoclast activity. These findings support Moringa’s potential as a cost-effective, natural osteopromotive agent for bone regeneration.

Cardiovascular Health

Moringa leaves are rich in antioxidants like quercetin, chlorogenic acid, and beta-carotene. These compounds help reduce oxidative stress and inflammation, both key contributors to cardiovascular disease. Some animal and human studies have shown that Moringa can help reduce total cholesterol, low-density lipoprotein (LDL), and triglycerides. Moringa exhibits mild diuretic properties and vasodilatory effects, which can help lower blood pressure.

Eye Health

Moringa leaves are a notable source of beta-carotene. Gram for gram, moringa leaves can have more beta-carotene than carrots, depending on their preparation and freshness. One study investigated the moringa stem’s effect on cataract formation in mice induced by oxidative stress. The result showed that Moringa stem alleviates oxidative stress-induced cataract formation, and the mechanism of the effect is predominantly related to its improvement of the endogenous antioxidant system in the lens.

Anaemia

Moringa leaves are an excellent source of iron and vitamin C (which enhances iron absorption). Animal studies have shown that moringa leaf extracts can boost red blood cell count and hemoglobin levels. Another study showed that supplementation with moringa leaf powder has shown improvements in hemoglobin levels in children and pregnant women with anemia.

Functional Constipation

Moringa has positive effect on functional constipation and can cure functional constipation. One detailed study has been published in journal frontiers in microbiology showed that moringa significantly reduced constipation symptoms like delayed defecation, low fecal water content, and inhibited intestinal motility. High and medium doses of MOAE shortened the time to first stool, increased fecal number and water content, and improved gastrointestinal transit rate. Moringa restored the balance of gut hormones and neurotransmitters disturbed by loperamide.

Other health conditions

Moringa exhibits a collective therapeutic potential against asthma, bacterial infections, and liver diseases. Its anti-inflammatory and bronchodilator effects help alleviate asthma symptoms by reducing airway inflammation and improving respiratory function. The plant’s potent antimicrobial compounds, including isothiocyanates and flavonoids, combat a broad spectrum of bacterial pathogens, enhancing immune defense. Additionally, moringa demonstrates hepatoprotective activity by reducing oxidative stress and inflammation in the liver, thus supporting detoxification and tissue repair. Together, these multifaceted actions position moringa as a promising natural remedy for managing respiratory, infectious, and hepatic conditions.

Due to its combined properties such as boosting metabolism, improving gut health, providing antioxidants, and offering essential nutrients moringa is commonly used by many people as a natural aid for weight loss.

Conclusion

In conclusion, moringa stands out as a powerhouse of nutrition and a valuable addition to a balanced diet. Rich in essential vitamins, minerals, antioxidants, and amino acids, it supports immune function, reduces inflammation, and may help regulate blood sugar and cholesterol levels. Whether consumed as a fresh leaf, powder, or supplement, moringa offers a natural and accessible way to enhance overall health. As scientific interest in moringa continues to grow, its traditional uses are increasingly supported by modern research, making it not just a super food, but a symbol of how nature and science can work together for better health

References

Pareek A, Pant M, Gupta MM, et al, Moringa oleifera: An Updated Comprehensive Review of Its Pharmacological Activities, Ethnomedicinal, Phytopharmaceutical Formulation, Clinical, Phytochemical, and Toxicological Aspects. Int J Mol Sci. 2023 Jan 20;24(3):2098. Doi: 10.3390/ijms24032098. PMID: 36768420; PMCID: PMC9916933.

Lakshmipriya Gopalakrishnan, Kruthi Doriya, Devarai Santhosh Kumar, Moringa oleifera: A review on nutritive importance and its medicinal application, Food Science and Human Wellness, Volume 5, Issue 2, 2016, Pages 49-56, https://doi.org/10.1016/j.fshw.2016.04.001.

Islam Z, Islam SMR, Hossen F, et al, Moringa oleifera is a Prominent Source of Nutrients with Potential Health Benefits. Int J Food Sci. 2021 Aug 10; 2021:6627265. Doi: 10.1155/2021/6627265. PMID: 34423026; PMCID: PMC8373516.

Ali A, Akhtar N, Chowdhary F. Enhancement of human skin facial revitalization by moringa leaf extract cream. Postepy Dermatol Alergol. 2014 May; 31(2):71-6. Doi: 10.5114/pdia.2014.40945. Epub 2014 Apr 22. PMID: 25097471; PMCID: PMC4112252.

Xu Y, Chen G and Guo M (2022) Potential Anti-aging Components From Moringa oleifera Leaves Explored by Affinity Ultrafiltration With Multiple Drug Targets. Front. Nutr. 9:854882. doi: 10.3389/fnut.2022.854882

Yu Zhou, Wushuang Yang, Zhiqun Li, et al, Moringa oleifera stem extract protect skin keratinocytes against oxidative stress injury by enhancement of antioxidant defense systems and activation of PPARα, Biomedicine & Pharmacotherapy, Volume 107, 2018, Pages 44-53, https://doi.org/10.1016/j.biopha.2018.07.152

Korassa YB, Saptarini NM, Mustarichie R, Hendriani R. The Potential of Moringa (Moringa Oleifera Lamk) Seed Oil as Anti-Alopecia. Pharmacogn J. 2022;12(1): 379-387

Vargas-Sánchez K, Garay-Jaramillo E, González-Reyes RE. Effects of Moringa oleifera on Glycaemia and Insulin Levels: A Review of Animal and Human Studies. Nutrients. 2019 Dec 2; 11(12):2907. Doi: 10.3390/nu11122907. PMID: 31810205; PMCID: PMC6950081.

Alessandro Leone, Sara Di Lello, Simona Bertoli, Moringa oleifera leaf powder enhances glycemic control in sahrawi women with type 2 diabetes: Findings from a 3-month unblinded randomized controlled trial, PharmaNutrition, Volume 31, 2025, 100434, https://doi.org/10.1016/j.phanu.2025.100434.

Vanitha Reddy P, Asna Urooj , Sudha Sairam et al, Hypocholesterolemic Effect of Moringa oleifera Polyphenols in Rats Fed High Fat-Cholesterol Diet, Mal J Nutr 23(2): 473 – 478, 2017

Ghalia Shamlan, Doha M. Al-Nouri, Arwa A. Antiarthritic, anti-inflammatory activity of Moringa peregrina seed oil and leaves in Freund’s complete adjuvant-induced arthritis in rats, Journal of King Saud University – Science, Volume 33, Issue 3, 2021,101350, https://doi.org/10.1016/j.jksus.2021.101350

Mahdi HJ, Khan NAK, Asmawi MZB, et al,. In vivo anti-arthritic and anti-nociceptive effects of ethanol extract of Moringa oleifera leaves on complete Freund’s adjuvant (CFA)-induced arthritis in rats. Integr Med Res. 2018 Mar;7(1):85-94. Doi: 10.1016/j.imr.2017.11.002. Epub 2017 Dec 23. PMID: 29629295; PMCID: PMC5884001.

Elsadek, N.A., Aboukhadr, M.A., Kamel, F.R. et al. Moringa oleifera leaf extract promotes the healing of critical sized bone defects in the mandibles of rabbits. BDJ Open 10, 22 (2024). https://doi.org/10.1038/s41405-024-00201-y

Alia F, Putri M, Anggraeni N, Syamsunarno MRAA. The Potency of Moringa oleifera Lam. as Protective Agent in Cardiac Damage and Vascular Dysfunction. Front Pharmacol. 2022 Jan 24;12:724439. Doi: 10.3389/fphar.2021.724439. PMID: 35140601; PMCID: PMC8818947.

Qi L, Zhou Y, Li W, et al, Effect of Moringa oleifera stem extract on hydrogen peroxide-induced opacity of cultured mouse lens. BMC Complement Altern Med. 2019 Jun 21; 19(1):144. Doi: 10.1186/s12906-019-2555-z. PMID: 31226981; PMCID: PMC6588927.

Khanam M, Sanin KI, Ara G, et al, Effects of Moringa oleifera leaves on hemoglobin and serum retinol levels and underweight status among adolescent girls in rural Bangladesh. Front Nutr. 2022 Jul 22;9:959890. doi: 10.3389/fnut.2022.959890. PMID: 35938103; PMCID: PMC9353109.

Rotella R, Soriano JM, Llopis-González A, et al The Impact of Moringa oleifera Supplementation on Anemia and other Variables during Pregnancy and Breastfeeding: A Narrative Review. Nutrients. 2023 Jun 8;15(12):2674. doi: 10.3390/nu15122674. PMID: 37375577; PMCID: PMC10301989.

Padayachee, H. Baijnath, An updated comprehensive review of the medicinal, phytochemical and pharmacological properties of Moringa oleifera, South African Journal of Botany, Volume 129, 2020, Pages 304-316, https://doi.org/10.1016/j.sajb.2019.08.021

Gao X, Yang W, Li S, et al, Moringa oleifera leaf alleviates functional constipation via regulating the gut microbiota and the enteric nervous system in mice. Front Microbiol. 2023 Dec 20; 14:1315402. Doi: 10.3389/fmicb.2023.1315402. PMID: 38192287; PMCID: PMC10773919.

freepik__adjust__67754 (3)

Top 5 Daily Habits That Can Help You Beat Anxiety for Good

by with No Comment Lifestyle

Medically Reviewed by Dr. Abhijeet Ghangale Neurosurgeon (MBBS, MCh-Neurosurgery)

.

freepik__adjust__67754 (3)
Source: Freepik.Com

You must be nervous before that important interview or fearful when crossing that difficult patch during the trek. Still, in most cases, you must have also noticed that due to that nervousness, you gave that interview well, or due to your fearful reaction in that difficult patch, you crossed it safely. Have you thought about why this happened?

Let’s discuss this important topic, which is ‘anxiety’.

Some people think anxiety can bring stress and is harmful to our body, but a little anxiety is very important in our daily life to carry out some tasks safely or perform well in important situations. That anxiety prepares your body to recognize certain dangers and makes you alert and ready to tackle difficult situations.

The problem starts with anxiety when it takes the shape of a chronic condition, and you are continuously in anxiety and stress, fearing something or speculating about future harm.  It feels like an unwanted thing is following you throughout the day. Hence, anxiety comes under mental disorder and needs a a multifaceted approach for treatment like therapy, medications, support groups, and counseling. However, daily routine modification and addition and deletion of certain habits make a great difference in overcoming anxiety.

In this article, we will explore the top 5 daily habits that are beneficial for anxiety.

1) Mindful Morning Routine

Anxiety is high in the morning. People with anxiety generally wake with an increased heartbeat and excessive thoughts. This response is due to the hormone cortisol. Cortisol is considered to be a stress hormone, and its level is at its peak just after awakening early in the morning. This is called the cortisol awakening response. The anxiety in the morning makes the condition worse and feels overwhelming, as we suddenly remember everything as soon as we wake up, like responsibilities and deadlines. So, the first thing you do in the morning sets the mood for the entire day. Always wake up with a positive tone and with gratitude. These practices suddenly calm your thoughts. Gratitude is linked to lower stress levels, a good mood, and better health. Make yourself hydrated with water and breathe deeply; it makes you feel grounded. Make clarity of thoughts; write down the things you are doing in the day ahead. This practice sets the direction of the day as per priority so the things do not get cluttered, and you sort all the things in a good way.

2) Decrease Caffiene and Sugar

Caffiene is the stimulant which directly having excitatory effect on brain. It stimulate the brain, increased the heart rate, relentlessness and nervousness. By this way caffeine can accelerate the existing anxiety. Caffiene is also associated with panic attack. Caffiene can increase the panic attack in individual with panic disorder. Another effect of caffeine is on sleep; caffeine can disturb the sleep pattern, delaying in sleep or stay in sleep and lack of sleep is strongly associated with anxiety. Limiting the caffeine from coffee, soda and energy drinks leads to calmer feeling, increase sleep pattern and reduced anxiety.

Increased sugar intake is leads to fluctuation in blood sugar level, causing spiking and crashing in blood sugar level. When blood sugar level crashes, body releases hormone cortisol and adrenaline which cause anxiety. Hence moderating the use of sugar can significantly decrease the anxiety in individual.

3) Consistent Sleep

Getting consistent sleep for 7 to 8 hours daily can really help lower anxiety. When you go to bed and wake up at the same time every day, it keeps your brain chemicals balanced and helps control stress hormones like cortisol. This makes it easier for your brain to handle emotions and stay calm. Good sleep also helps your body relax, so you’re less likely to feel things like a racing heart that can make anxiety worse. Plus, having a regular sleep routine gives you a sense of control and stability, which can make you feel less stressed overall.

4) Healthy Diet

Eating healthy food can really help lower anxiety. The brain needs certain chemicals to feel calm and happy, and these chemicals are made from the nutrients we get from food. Foods with good proteins, vitamins, and healthy fats (like fish oil) help the brain work better and keep moods steady. Healthy foods like fruits, vegetables, nuts, and fish also fight swelling in the body, which can make anxiety worse if left untreated. Our stomach and brain are closely connected, so keeping our gut healthy by eating foods with fibre, yogurt, and fermented foods can also help reduce anxiety. It’s important to keep blood sugar steady because big ups and downs in sugar levels can make us feel more nervous and upset. Eating regular meals with whole grains, lean meats, and healthy fats can help. Sometimes, not getting enough important vitamins and minerals, like magnesium, vitamin D, and iron, can also make anxiety worse. Eating a variety of healthy foods helps avoid these problems. Some of the best foods to help with anxiety are leafy green vegetables, berries, fish like salmon, whole grains, nuts, seeds, beans, and foods with good bacteria like yogurt. It’s a good idea to avoid too much sugar, white bread, too much coffee, and alcohol because they can make anxiety worse. Overall, eating good food helps both the body and the mind feel better and stronger.

5) Regular Exercise

Exercise can be a very helpful way to feel less anxious. When you move your body, it releases chemicals that make you feel happier and calmer. Exercise also lowers the amount of stress hormones in your body, helping you feel more relaxed. Being active can help you sleep better, and good sleep often makes anxiety easier to handle. Exercise gives your mind a break from worrying by making you focus on what you are doing. Reaching small exercise goals can also make you feel more confident and in control. Some activities like yoga and swimming teach you how to breathe deeply, which can calm you down. Exercising with others can give you support and make you feel less alone. Overall, regular exercise is a simple and natural way to help manage anxiety.

References:

1.Anxiety disorders, 27 Sep 2023, World Health Organization

2. Szuhany KL, Simon NM. Anxiety Disorders: A Review. JAMA.2022;328(24):2431–2445. doi:10.1001/jama.2022.227444

3. 7 Mindful Morning Routines to Reduce Stress and Anxiety, Pacific Health Group, available from https://mypacifichealth.com/7-mindful-morning-routines-to-reduce-stress-and-anxiety

4. Klevebrant L, Frick A. Effects of caffeine on anxiety and panic attacks in patients with panic disorder: A systematic review and meta-analysis. Gen Hosp Psychiatry. 2022 Jan-Feb; 74:22-31. Doi: 10.1016/j.genhosppsych.2021.11.005. Epub 2021 Dec 2. PMID: 34871964.

5. Angela Jacques, Nicholas Chaaya, Kate Beecher, The impact of sugar consumption on stress driven, emotional and addictive behaviors, Neuroscience & Biobehavioral Reviews, Volume 103, 2019, Pages 178-199, https://doi.org/10.1016/j.neubiorev.2019.05.021

6. Sarah L. Chellappa, Daniel Aeschbach, Sleep and anxiety: From mechanisms to interventions, Sleep Medicine Reviews, Volume 61, 2022, 101583, https://doi.org/10.1016/j.smrv.2021.101583

7. Aucoin M, LaChance L, Naidoo U, et al, Diet and Anxiety: A Scoping Review. Nutrients. 2021 Dec 10;13(12):4418. Doi: 10.3390/nu13124418. PMID: 34959972; PMCID: PMC8706568.

8. Basso, M., Zorzan, I., Johnstone, N., Barberis, M., & Cohen Kadosh, K. (2024). Diet quality and anxiety: A critical overview with focus on the gut microbiome. Frontiers in Nutrition, 11, 1346483. https://doi.org/10.3389/fnut.2024.1346483

9. Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013 Apr 23; 4:27. Doi: 10.3389/fpsyt.2013.00027. PMID: 23630504; PMCID: PMC3632802.

the-anam-X1s5YSBw8lU-unsplash (1)

Ayurveda and Abhyanga: The Healing Power of Daily Massage

by with No Comment LifestyleWellness

Medically Written and Reviewed by Ayurvedacharya Dr. Gaurav Pathare (BAMS)

the-anam-X1s5YSBw8lU-unsplash (1)

Abhyanga, the application of medicated oils to the body, holds a significant place in Ayurveda as a vital part of the daily regimen. In today’s fast-paced world, where time is often scarce, it’s easy to overlook the importance of self-care. However, Ayurveda teaches us that maintaining health is just as important as managing time. The core principle of Ayurveda, as captured in the saying “Svasthasya Swasthya Rakshanam, Aturasya Vikar Prashamanam,” means “the protection of the health of a healthy person and the alleviation of the ailments of a sick person.” To support this, Ayurveda suggests following a daily regimen (Dinacharya) and seasonal regimen (Ritucharya), with Abhyanga being a major component.

Abhyanga in Ayurveda

Abhyanga is traditionally performed by applying medicated oils to the body, with sesame oil being most commonly used due to its beneficial properties. The oils are often infused with herbs tailored to balance specific doshas (body energies). According to Vagbhatacharya, an ancient Ayurvedic sage, “Abhyangamacharenityam” (abhyanga should be performed regularly), emphasizing its importance in maintaining health. While daily abhyanga may not be feasible in the modern world due to time constraints, it is advised to perform it at least once a week or even once a month for its many benefits.

In contemporary wellness practices, Abhyanga is often referred to as a “Rejuvenation Massage.” This type of massage can be done by oneself, but for maximum benefits, it is best performed by trained therapists and under the guidance of an Ayurvedic physician. A trained practitioner can tailor the oils and techniques to your individual dosha and health conditions. The therapist also knows the correct pressure to apply to specific parts of the body and the duration for which each area should be massaged.

Specific Areas for Abhyanga

Vagbhatacharya specifically highlights the importance of massaging the head, feet, and ears. These areas are particularly sensitive and are prone to Vata dosha imbalances. Vata dosha governs bodily functions like movement, communication, and flexibility, and when it is aggravated, it can lead to dryness and stiffness in the body. To balance this, oils infused with Vata-pacifying herbs are used, giving the oil a thicker consistency to counteract the dryness associated with an aggravated Vata.

Benefits of Abhyanga

Abhyanga provides a wide range of benefits, including

Anti-Aging: Reduces the effects of aging (Jara), promoting youthfulness.

Improved Vision: Enhances eyesight (Drishtiprasadak)

Increased Vitality: Boosts overall body strength (Pushti) and vigor

Relaxation and Sleep: Helps in achieving restful sleep (Swapna) and reduces fatigue (Shrama)

Strengthens the Skin: Makes the skin soft and smooth (Sutvakva)

Balances Vata Dosha: Reduces the effects of excess Vata in the body (Vataha)

Increased Longevity: Supports long life (Longevity benefits)

Vagbhatacharya further emphasizes that regular Abhyanga enhances mental clarity, physical strength, and overall vitality, ensuring better health and well-being.

Who Should Avoid Abhyanga

While Abhyanga is highly beneficial for most people, certain individuals should avoid it

People with Kapha-related diseases: Kapha imbalances result in conditions like obesity, respiratory issues, and excess mucus.

Post-purification individuals: Those who have undergone cleansing treatments like

Vamana (therapeutic vomiting) or Virechana (therapeutic purgation).

People with indigestion: Those suffering from Ajeerna (poor digestion) should refrain from Abhyanga until their digestive health improves.

Post-Abhyanga Care

After performing Abhyanga, it is important to rest for at least 30 minutes to allow the oils to be absorbed and to avoid any exposure to wind or cold. This rest period helps the body fully absorb the medicinal properties of the oils and enhances the overall effectiveness of the treatment.

Conclusion

In today’s stressful and hectic lifestyle, Abhyanga offers a simple yet effective solution to promote health and well-being. Even if daily practice is not always possible, incorporating it into your routine weekly or monthly can lead to significant benefits. Taking the time to care for your body through Abhyanga can lead to better physical and mental health, improved vitality, and a more balanced life.

Reference

Ashtang Hridaya chapter 2 / 7

 

summer drinks

“Stay Hydrated the Natural Way: Best Summer Drinks from Ayurveda”

by with No Comment FoodWellness

Medically Written and Reviewed by Ayurvedacharya Dr. Gaurav Pathare (BAMS)

top-view-glass-with-hot-water-crystallized-sugar

In Ayurveda, the focus during the hot summer months is on cooling the body and balancing the excess heat that tends to build up. Ayurvedic cold drinks are typically made from cooling herbs, fruits, and spices to reduce inflammation, quench thirst, heat stroke, burning sensation and promote overall well-being. Here are some Ayurvedic cold drinks that are perfect for the summer season

Dhnayak Heem (Coriander Drink):

Dhanyak Heema is an Ayurvedic formulation that is primarily made from Dhanyaka (coriander) along with other ingredients, often designed to soothe internal heat and balance bodily functions.

Ingredients: 1 part of coriander coarse powder.

Preparation: Add the powder to 6 part of boiling water, cover, and let it cool. After cooling, crush the mixture and take it with the medicine.

Uses and Benefits

Antardaha (Burning Sensation inside the Body)

Dhanyak Heema is very effective in alleviating Antardaha, which refers to a burning sensation inside the body. This burning feeling can be associated with excess Pitta or heat in the body, and Dhanyak Heema’s cooling and soothing properties help to relieve this discomfort. It balances internal heat and can be used for conditions like gastritis, acid reflux, or fever-induced burning sensations.

Trushna (Excessive Thirst)

Dhanyak Heema is helpful for Trushna, or excessive thirst, especially when it is caused by heat-related conditions or dehydration. It works by cooling the body and providing hydration, helping to reduce the sensation of unquenchable thirst.

Strotovishodhan (Detoxification and Purification of Channels)

The term Strotovishodhan refers to the process of purifying the body’s channels (Strotas), and Dhanyak Heema helps cleanse and detoxify these channels. It particularly supports the Mutravahi (urinary) channels, acting as a diuretic, promoting healthy urinary function, and helping the body eliminate excess toxins through urination. This cleansing effect can also help in improving overall metabolism and bodily function.

Manuka Heem (Black raisin Drink)

Ingredients: 1 part of black raisins with seeds, 6 parts of water.

Preparation: Soak the black raisins and water together for 4-5 hours, then crush and strain. The strained water is Manuka Heem.

Sharkar Sherbat (Herbal Syrup)

Ingredients: Juices of Kokum (Garcinia Indica), Vala (Chrysopogon zizanioides), Amla (Phyllanthus Emblica), Gulabpush (Rose petals), Kevadpush (Pandanus Fascicularis), or other sour-sweet fruits, along with double the sugar and water (8 times).

Preparation: Mix the juices of the fruits, sugar, and water to create refreshing herbal syrup.

Panak Kalpana (Fruit Pulp Drink)

Ingredients: Sweet-sour fruits Kairi (raw mango), pomegranate, falsa (Grewia asiatica) Tamarind, grape, orange, pineapple, date, sugar or jaggery, and water (16 times the pulp).

Preparation: Cook or ripen the fruit, then blend the pulp with sugar or jaggery, and dilute with water.

Laja Manda (Puffed Rice Water Drink)

Laja Manda is a traditional Ayurvedic drink made from puffed rice (Laja), which is often mixed with water. This simple and effective preparation has several cooling and digestive benefits.

Ingredients: Saali lahya (popped rice/puffed rice) and Khadisakhar honey.

Preparation: Soak Saali lahya (puffed rice) in hot water (14 times the amount of lahya) overnight. In the morning, strain and mix with Khadisakhar honey.

Kapha & Pitta Hara (Balances Kapha and Pitta)

Laja Manda helps in balancing the Kapha and Pitta doshas. It is especially effective in cooling down the body, which can be beneficial for those with an excess of Pitta

(Heat) or Kapha (Dampness and Heaviness) by reducing the excess heat and moisture, it helps bring balance to both doshas.

Grahi (Astringent or Absorptive)

Laja Manda has an absorbing quality that helps in reducing excess moisture in the body. This quality can be especially beneficial when there is a need to manage conditions that involve the accumulation of fluids or dampness, such as edema or digestive disturbances.

Useful In

Pipasa (Excessive Thirst)

Laja Manda is particularly useful in alleviating Pipasa or excessive thirst. Its cooling properties help to quench thirst, especially when it is due to heat-related conditions, dehydration, or fever.

Jwara (Fever)

Laja Manda is commonly used in Jwara, or fever to cool the body. It helps lower body temperature, reduces the burning sensation that often accompanies fever, and helps with hydration, which is essential during illness.

Manth Kalpana (Sweet and Sour Fruit Drink)

Ingredients: A mixture of sweet and sour fruit juices like Kharjur (date), Amalaki (Indian gooseberry), Draksha (raisins), and others, along with water (4 times the juice).

Preparation: Mix and soak the ingredients in water for 2 hours, then churn and rub with hand. Strain through cloth to get the liquid.

Shadangapaniya (Aromatic Herbal Drink)

Ingredients: Nagarmotha (Sedge Root), Pittapapada (Fumitory), Aromatic Vala, Black Vala, Sandalwood, and Sunth (Dried Ginger) (3 gm each) with 1250 ml of boiling water.

Preparation: Mix all ingredients with boiling water and keep the mixture covered until cooled. Consume little by little.

Deepan (Increase Digestive Fire)

Shadangpaniya is known to stimulate and increase the digestive fire, or “Agni,” which is essential for proper digestion and metabolism in Ayurveda. Enhancing the Agni helps improve the body’s ability to digest food and absorb nutrients efficiently.

Pachan (Digestion)

This beverage is particularly useful in aiding the digestion process. It helps break down food and improves overall digestive function, which is beneficial for those suffering from indigestion or slow digestion.

Aamdoshharam (Relieves Ama or Toxins)

Shadangpaniya is effective in eliminating Ama (toxic substances or undigested food) from the body. In Ayurveda, Ama is considered a major cause of many diseases, so anything that helps in removing it is highly valued for overall health and well-being.

Useful In

Jwara (Fever)

Shadangpaniya is often recommended in cases of Jwara or fever, as it helps cool down the body and enhances digestion, which is often compromised during illness.

Pipasa (Excessive Thirst)

It helps quench excessive thirst (Pipasa), which can occur due to various factors such as dehydration or conditions that disturb the body’s fluid balance.

Daha (Burning Sensation)

Shadangpaniya can help alleviate the burning sensation or Daha, particularly when it occurs due to excess Pitta or heat in the body. Its cooling properties help soothe the body and bring down the internal heat.

Narikodaka (Coconut Water)

It is described in Ayurvedic texts for its various beneficial properties.

Singdha (Unctous): It has a moist and smooth texture, making it soothing and hydrating.

Madhur (Sweet): It has a naturally sweet taste, which contributes to its nourishing and restorative qualities.

Shukravardhak (Increases Semen): Coconut water is considered beneficial for reproductive health, promoting the production of semen or improving its quality.

Sheeta (Cold): It has a cooling effect on the body, making it ideal for hot climates or conditions that cause heat-related symptoms.

Laghu (Light): It’s light on the stomach, making it easy to digest and absorb without causing heaviness or discomfort

Useful in

Excessive Thirst (Trushna): Coconut water is often recommended to alleviate thirst, particularly when it’s caused by dehydration or excessive heat.

Vata and Pitta Disorders: It helps balance the Vata and Pitta doshas, which are often aggravated by heat, dryness, and stress. It is especially useful in soothing conditions like inflammation, irritability, and digestive issues.

Deepan (Increases Digestive Fire): Though it is considered cold, coconut water can aid in improving digestion, especially when digestive fire is weak.

Bastishodhan (Diuretic): It acts as a natural diuretic, promoting urination and helping in the elimination of toxins through the urinary tract.

References

1) Sharangdhar Samhita Madhyam Khand 4/7.

2) Bhaishajya Kalpana Vidnyan by Dr. Ram Chandra Reddy (Edition 2005, pages 197-198)

3) Bhaishajya Kalpana Vidnyan by Dr. Ram Chandra Reddy (Edition 2005, page 194)

4) Sharangdhar Samhita Madhyam Khand 2/174.

5) Sharangdhar Samhita Madhyam Khand 4/9-10, 11

6) Sharangdhar Samhita Madhyam Khand 2/158.

7) Ashtang Hridaya Sutrasthan 5/19

 

Women are playing yoga at the park. Exercising.

Ayurveda in spring: Detox, Diet & Daily Routine According to Vasant Ritucharya

by with No Comment LifestyleWellness
Medically Written and Reviewed by Ayurvedacharya Dr. Gaurav Pathare (BAMS)
Women are playing yoga at the park. Exercising.

Spring season (Vasant Ritu) – (March, April, first half of May)

This seasonal Ayurvedic regimen for spring provides a comprehensive approach to maintaining health and balance by addressing the body’s natural changes during the season.

State of Doshas in the Spring Season (Vasant Ritu)

Kapha: The predominant dosha during spring. Its excess leads to imbalances like congestion, sluggishness, and moisture buildup in the body.

Pitta: Generally stays in balance, supporting good digestion and metabolic function.

Vata: Weakens, which may reduce digestive fire (Agni) and decrease appetite

Dietary Guidelines (Ahara)

Focus on dry, light, sharp, hot, and pungent qualities to counter Kapha’s heaviness and moisture.

Stimulate digestive fire by consuming easily digestible foods.

Preferred Foods:

Grains: Old rice, brown rice, Jowar (sorghum), Millet.

Legumes: Roasted pulses like moong (Yellow moong dal), lentils, Tur (pigeon pea) Sandage, Usali.

Roasted Foods: Roasted meats (Goat, Chicken, etc.), Tandoori.

Vegetables: Spinach, Radish, Fenugreek, Brinjal, Shevga (Drumstick or Moringa Oleifera)

Spices: Turmeric, Cumin, Cinnamon, Pepper, Asafoetida, Mustard, Bay leaf.

Other Foods: Wheat flour, Gram, Older Grains, Boiled and Cooled Water.

Prohibited Foods:

Heavy and Cold Foods: Avoid Curd, Ice Cream, Lassi (Yogurt based sweet drink), Cold drinks, Sour and Fried Foods.

Sweets: Avoid rich sugar based sweets.

Dairy & Fermented Foods: Avoid Curd Rice, Cheese, Paneer.

Other Foods: Bananas, Tomatoes, Fish, Urad dal, Peas, and hydrogenated fats (dalda).

 Avoid Late Night Eating: Eating late can disrupt digestion

Lifestyle Recommendations (Vihar)

Langhan: Practice moderation in food intake with small, easily digestible meals.

Exercise: Engage in regular light exercises like walking or pranayama (breathwork). Avoid heavy exertion but aim to stimulate circulation.

Body Care: Rub the body with warm water to increase circulation and remove excess moisture. Take warm baths to soothe the body.

Sleep: Avoid daytime naps, as they can aggravate Kapha.

Panchakarma (Detoxification)

Vaman: Induced vomiting to help expel excess Kapha from the body and clear congestion.

Nasya: Nasal treatments using oils to clear sinuses and reduce mucus buildup.

Rasayan (Rejuvenation)

Triphala Rasayan: A traditional herbal remedy for detoxification and digestion.

Honey-Water: A natural tonic for balancing Kapha and improving digestion.

Overall Approach

The regimen reduces Kapha’s excess moisture and heaviness by focusing on stimulating, light, and easily digestible foods.

Regular light exercise and detoxification techniques (like Vaman and Nasya) help clear excess Kapha and boost vitality.

By avoiding Kapha-aggravating foods and focusing on digestive health, the body can stay balanced and energized during the spring season.

This holistic approach of diet, lifestyle, detox, and rejuvenation supports the body’s natural rhythms, helping to maintain optimal health during the transition of seasons.

Reference:

Ashtang Hridaya sutrasthan chapter 3 /19-25