Home Blog Page 24

Vata Season – Do’s and Don’ts

Leafy
-
0
Vata Season – Do’s and Don’ts

Follow my blog with Bloglovin

Fall/Winter is also known as the Vata season in Ayurveda and is typically characterized as light, clear, cold, dry, and moving. Providing all of these qualities are balanced, any person whose Dosha is Vata should be creative, healthy, and exuberant.

When there is too much of an accumulation of Vata in a person’s mind and body, a Vata imbalance can often present itself as either emotional or physical disorders. Some of which may include anxiety, high blood pressure, constipation, dry skin, arthritis, and depression.

Regardless of your Dosha, throughout the Autumn and Winter seasons, you could become vulnerable to an imbalance. For those who are Vata dominant, particular vigilance is needed to ensure you stay in balance.


  • Make sure you get enough sleep as this is essential for Vata’s who have a real tendency to push themselves beyond normal expectations. This is the season where you need to recuperate and rejuvenate.
  • Mediation is an essential tool and a great way to find peace and can help to tame the overactive mind of a Vata.
  • Be cosy, and wear garments that are made with softer fabrics in either pastel shades or earth tones.
  • Make sure you stay warm and toasty at work and at home. Because Vata is a dry and cold Dosha, this can really make a big difference. Another important point is regarding drafts; because Vata’s are extra sensitive to moving air, it is best to steer clear of vents, fans or draft doors.
  • Make time for a quick massage in the morning and before bed. Almond and Sesame oil are both great oils for Vata to use.
  • Where foods are concerned, it is best to stay away from any uncooked or dry foods. Instead, eat fresh, warming foods that are sweet, salty or salty to taste. Some excellent examples are mung beans, avocados, quinoa, bananas, beets, carrots, pumpkins, rice, and asparagus.
  • Finally, drink lots of warming liquids. Herbal teas and hot water can really help you to avoid any issues with dehydration.

It is perfectly normal for you to have an increased appetite during the Winter. Eating well, but not overeating can help to pacify Vata.

Vata Season – Do’s and Don’ts

Leafy
-
0
Vata Season – Do’s and Don’ts

Fall/Winter is also known as the Vata season in Ayurveda and is typically characterized as light, clear, cold, dry, and moving. Providing all of these qualities are balanced, any person whose Dosha is Vata should be creative, healthy, and exuberant.

When there is too much of an accumulation of Vata in a person’s mind and body, a Vata imbalance can often present itself as either emotional or physical disorders. Some of which may include anxiety, high blood pressure, constipation, dry skin, arthritis, and depression.

Regardless of your Dosha, throughout the Autumn and Winter seasons, you could become vulnerable to an imbalance. For those who are Vata dominant, particular vigilance is needed to ensure you stay in balance.

  • Make sure you get enough sleep as this is essential for Vata’s who have a real tendency to push themselves beyond normal expectations. This is the season where you need to recuperate and rejuvenate.
  • Mediation is an essential tool and a great way to find peace and can help to tame the overactive mind of a Vata.
  • Be cosy, and wear garments that are made with softer fabrics in either pastel shades or earth tones.
  • Make sure you stay warm and toasty at work and at home. Because Vata is a dry and cold Dosha, this can really make a big difference. Another important point is regarding drafts; because Vata’s are extra sensitive to moving air, it is best to steer clear of vents, fans or draft doors.
  • Make time for a quick massage in the morning and before bed. Almond and Sesame oil are both great oils for Vata to use.
  • Where foods are concerned, it is best to stay away from any uncooked or dry foods. Instead, eat fresh, warming foods that are sweet, salty or salty to taste. Some excellent examples are mung beans, avocados, quinoa, bananas, beets, carrots, pumpkins, rice, and asparagus.
  • Finally, drink lots of warming liquids. Herbal teas and hot water can really help you to avoid any issues with dehydration.

It is perfectly normal for you to have an increased appetite during the Winter. Eating well, but not overeating can help to pacify Vata.

8 Impressive Benefits of Carrot Juice

Leafy
-
0
8 Impressive Benefits of Carrot Juice

Carrot juice is extracted from whole carrots and extremely nutritious.

It not only provides potassium and vitamin C but also is very rich in provitamin A. Drinking carrot juice is thought to boost immunity and improve eye and skin health, among other benefits (1).

Here are 8 impressive benefits of carrot juice.

Carrot juice is low in calories and carbs while packing numerous nutrients. One cup (240 mL) contains (1):

  • Calories: 96
  • Protein: 2 grams
  • Fat: less than 1 gram
  • Carbs: 22 grams
  • Sugars: 9 grams
  • Fiber: 2 grams
  • Vitamin A (as provitamin A): 255% of the Daily Value (DV)
  • Vitamin C: 23% of the DV
  • Vitamin K: 31% of the DV
  • Potassium: 15% of the DV

Carrot juice also provides the carotenoid pigments lutein and zeaxanthin, which act as antioxidants in your body. Antioxidants fight unstable molecules called free radicals (1, 2).

The main carotenoid in carrot juice is beta carotene, which is responsible for carrots’ orange color. Your body converts it into the antioxidant vitamin A.

Summary

Carrot juice is loaded with vitamin A and high in vitamins C and K. It also contains plant compounds called carotenoids, which act as antioxidants.

Carrot juice contains high amounts of nutrients that benefit your eyes.

Specifically, 1 cup (250 ml) of carrot juice packs over 250% of the DV for vitamin A, mostly in the form of provitamin A carotenoids like beta carotene (1).

Vitamin A is vital for eye health. Several studies associate the intake of fruits and vegetables that contain provitamin A with a decreased risk of blindness and age-related eye diseases (3, 4).

What’s more, carrot juice is an excellent source of lutein and zeaxanthin, two other carotenoids that accumulate in your eyes and shield them from damaging light (1).

A high dietary intake of lutein and zeaxanthin may lower your risk of eye issues, such as age-related macular degeneration (AMD). One analysis of 6 studies linked a high dietary intake of these compounds to a 26% lower risk of late AMD, compared with a low intake (4, 5).

Summary

Carrot juice is a very good source of carotenoids, including beta carotene, lutein, and zeaxanthin, which are vital for eye health and may protect against AMD.

Carrot juice may give your immune system a boost.

Both vitamins A and C found in carrot juice act as antioxidants and protect immune cells from free radical damage (5, 6).

Additionally, this juice is a rich source of vitamin B6, providing over 30% of the DV in 1 cup (240 mL). Not only is vitamin B6 necessary for an optimal immune response, but deficiency in it is also linked to weakened immunity (1, 7).

In fact, one rodent study found that inadequate dietary intake of vitamin B6 prohibited the growth of immune cells called lymphocytes (7).

All the same, human studies are needed.

Summary

As a rich source of vitamins A, B6, and C, carrot juice may help strengthen your immune system.

Test-tube studies suggest that certain compounds in carrot juice may protect against cancer.

Specifically, polyacetylenes, beta carotene, and lutein from carrot juice extract may be effective against human leukemia cells (8, 9).

One test-tube study found that treating leukemia cells with carrot juice extracts for 72 hours led to cancer cell death and stopped the cell growth cycle (9).

Another test-tube study reported similar results but indicated that polyacetylenes — not beta carotene or lutein — are the main anticancer agents in carrot juice (8).

While these results appear promising, few human studies are available.

A 2-week study in 22 healthy young men found that drinking approximately 1.5 cups (330 mL) of carrot juice per day didn’t significantly affect biomarkers in feces related to colon cancer. Still, this was a short study with a limited sample size (10).

Overall, more extensive research is needed. Carrot juice should not be considered a cancer treatment.

Summary

Compounds in carrot juice have been shown to trigger cancer cell death in test-tube studies. However, more human research is needed.

Drinking small amounts of carrot juice may help lower blood sugar levels.

In particular, studies in rats with type 2 diabetes show that fermented carrot juice decreases blood sugar and improves other related markers. That’s because the juice contains probiotics, which are beneficial bacteria that affect gut bacteria associated with diabetes (11, 12, 13).

Another rodent study found that purple carrot juice boosts blood sugar control due to the anti-inflammatory effect of its anthocyanin pigments (14).

Yet, these are very specific types of carrot juice. It isn’t known whether regular carrot juice has similar effects.

Even so, carrot juice has a low glycemic index (GI) — a measure of how much a certain food increases blood sugar levels. Consuming low glycemic foods and beverages may help improve blood sugar management in people with diabetes (15, 16).

Thus, carrot juice may be a good replacement for high GI fruit juices. However, it’s important to keep portion sizes in check, as too much may spike blood sugar levels.

Summary

Limited animal studies suggest that fermented and purple carrot juice improve blood sugar control. While regular carrot juice also has a low GI, you should be sure to drink it in very moderate amounts.

The nutrients in carrot juice may be particularly beneficial for skin health.

One cup (250 ml) of carrot juice provides over 20% of the DV for vitamin C, a water-soluble nutrient necessary for collagen production. This compound is the most abundant fibrous protein in your body, and it provides elasticity and strength to your skin (1, 17).

Additionally, vitamin C acts as an antioxidant to protect your skin from free radical damage (17).

The beta carotene in carrot juice may likewise aid your skin. One study found that a carotenoid-rich diet may protect your skin from ultraviolet (UV) damage and improve skin appearance (18).

Summary

Carrot juice provides vitamin C and beta carotene, two antioxidants that may protect your skin from damage. Vitamin C is also necessary for the production of collagen, which strengthens skin.

Carrot juice may help reduce risk factors for heart disease.

First, carrot juice is a good source of potassium, a mineral that plays an important role in proper blood pressure regulation. A high potassium diet has been shown to protect against high blood pressure and stroke (1, 19, 20, 21).

Antioxidant compounds in carrot juice may also benefit your heart.

A 3-month study in 17 adults with high cholesterol and triglyceride levels found that drinking 2 cups (480 mL) of carrot juice per day significantly increased blood antioxidants and decreased the oxidation of blood lipids that may lead to heart disease (22).

Still, more human research is needed.

Summary

The potassium and antioxidants in carrot juice may help lower blood pressure and decrease risk factors for heart disease.

The carotenoids in carrot juice are thought to promote liver health.

Several studies indicate that the anti-inflammatory and antioxidant effects of carotenoids protect against non-alcoholic fatty liver disease (NAFLD) (23, 24).

NAFLD occurs when fat accumulates on your liver, typically as a result of poor diet, excess weight, or obesity. It may eventually progress to liver scarring and lasting damage.

An 8-week study in rats found that carrot juice reduced some markers of NAFLD. Another rodent study produced similar results, revealing that carrot juice didn’t reduce fat on the liver but decreased inflammatory blood markers (25, 26).

Nonetheless, human studies are needed.

Summary

Due to its high amount of anti-inflammatory carotenoids, carrot juice may protect your liver against conditions like NAFLD. Yet, more research is necessary.

While carrot juice is perfectly safe for most people, there are a few precautions to keep in mind.

Some carrot juices, especially freshly prepared varieties, may not have been pasteurized to kill harmful bacteria. Pregnant women, older adults, young children, and those with compromised immune systems should avoid unpasteurized carrot juice.

Additionally, drinking very large amounts of carrot juice may lead to carotenemia, a condition that turns your skin yellow-orange as a result of high blood levels of beta carotene (27).

While it’s not harmful, it can be alarming. Temporarily removing sources of beta carotene from your diet typically resolves the issue.

Finally, carrot juice has less fiber than whole carrots and contains natural sugars. Since the lower fiber content means that its sugars are absorbed more quickly, drinking too much may spike your blood sugar levels.

While carrot juice’s low GI means that it doesn’t increase your blood sugar as much as other juices, you should still be careful to moderate your intake if you have diabetes — especially if you drink it on its own (15).

Summary

Some varieties of carrot juice may not be pasteurized and should be avoided by certain populations, including pregnant women. Drinking too much may also temporarily change your skin color.

Carrot juice is incredibly nutritious, providing potassium, several carotenoids, and vitamins A, C, and K.

Drinking this veggie juice may help improve eye health, boost your immune system, and strengthen skin. However, more extensive human research is needed.

Since it contains natural sugars, you may want to drink it in moderation.

Drinking Water The Ayurvedic Way: 5 Practical Tips To Follow

Leafy
-
0
Drinking Water The Ayurvedic Way: 5 Practical Tips To Follow

Ayurveda, the ancient Indian science of Medicine has an interesting take on every aspect of our existence including food, exercise, seasons, body type, mental state, etc. Following the Ayurvedic practices has succored people in balancing the fast-paced environment and their body in the most peaceful way. We have always talked about how copper drinkware have a very important place in Ayurvedic practices and how using a copper bottle for drinking water fortifies you from seemingly small health hazards.

But it’s time we let you know that there are other things about drinking water that has the potency to turn your health around. So starting this Fall, if you are keen on embracing the Ayurvedic way of living, these small considerations may have a huge impact on your body. The subtlety of these ancient practices may take a while before you see visible differences because it affects the roots of the system.

5 Practical Tips For Drinking Water The Ayurvedic Way

8 Glasses, 5 Glasses, 9 Glasses- Let Your Body Decide 

The one definite advice about water habits that has covered the entire Internet is, ‘One should drink at least 8 glasses of water every day.” Let’s give it a bit more rational thought. Will a person living in colder climate like Canada have the same thirst as a person living in a hotter climates such as India? No, right?! There are many factors including your current climate, that could affect the inner temperature of your body and hence your thirst level. So all you have to do is drink water when you are thirsty. If you think that over drinking can have no harm, you are wrong. Drinking more water than necessary puts vast pressure on the kidneys which can eventually disrupt your entire body.

Avoid Ice-Chilled Water, Adapt Yourself For Lukewarm Water

The acid secreted from the liver plays an important role in digestion. As a daily routine many follow the three-meals per day practice, making the process of digestion pretty continuous. When we drink ice-cold water, these juices not only get diluted but also put off the intensity of the process. Our entire body system gets slow including blood flow which affects the digestive process and metabolism.

The continuous use of cold water can eventually lead to constipation, not immediately, but eventually. Replacing your cold water with ‘water at room temperature’, or even better ‘lukewarm water’ may not only safeguard you from the consequences of drinking cold water but also aid in maintaining cholesterol levels, minimizing bloating issues, metabolism concerns, and weight issues. We know it is hard to let go off that cold glass of water, but humans live on the basic principle of adaptation. Try it, you will experience the benefits sooner than you think!

Never Chug Water

Have you ever given a thought on why we have a habit of gulping water in large quantities, in one breath? Well, that’s because like everything that’s coming in between our daily tasks and goals, we also procrastinate drinking water until very thirsty. By the time we think we can’t tolerate it anymore, our nervous system has already programmed our brain to chug all the water at once. The force involved with chugging water disrupts your internal organs as it rapidly splashes on its way down. A golden rule is to always keep your body in a state of relaxation for your organs to work efficiently. So, when drinking water, make it a point to drink in distinct sips, slowly, calmly and mindfully.

Stay Connected With Your Body, Listen To The Signals Of “Thirst”

The anatomy of a human body is amazing and the workings of the brain are even more fascinating. It tries to signal even the slightest of things, but we tend to ignore it. When your lips feel dry, it is very possible that ‘thirst’ goes unnoticed because you’re so immersed in your work.  You need to stay connected with your body and be mindful of any signs and indications. Parched lips, a dry throat, sluggish feeling, and at times even hunger are some clear signs that your body is thirsty and requires water.

Know Your Dosha Type To Find The Best Way Of Combining Meals And Water

‘Never drink water alongside your meals’ is another advice that has taken over the Internet. We wouldn’t say that because how meals should be synced up with water depends on your Dosha type- Vata, Pitta, and Kapha. People with Vata as a Dosha should drink water after an hour of having food as they need to focus on having a good digestion. The ones with Pitta Dosha have a concentrated digestion process (more acidic juices are secreted). It is better to balance these acids with small sips of water while you are having your food. This may nullify the chances of acidity. People who have a Kapha Prakruti tend to eat more which is why they should drink water before they start their meal to help from overeating.

The Classic, Start Your Day With A Glass Of Water

Ayurveda has always advocated Ushapan (the practice of drinking water the very first thing in the morning). This habit has helped a lot of people naturally and healthfully detox. It flushes all the toxins out of the system in the morning before the introduction of your daily meals.

Ayurveda also says to use a copper jug or a copper lota or any copper vessels for Ushapan. Medicinal scriptures and even modern studies have proved that copper has commendable antibacterial properties and numerous antioxidants which play a huge role in maintaining the overall health of the body.

One other major tip we haven’t included is here-  Never drink water when standing, as we have already penned an article on it. Following these tips will have a positive impact on your health. Get your copper vessel from our store to start with your cleansing routine now!

Char Magaz – Four Seed Kernels to Increase Brain Strength

Leafy
-
0
Char Magaz – Four Seed Kernels to Increase Brain Strength

Char Magaz is a mixture of four types of melon seed kernels –
watermelon, pumpkin, cucumber and rockmelon (cantaloupe). You can find these
seeds in the Indian Grocery Store. These are part of many Indian recipes. These
seeds contain several nutrients and provide nourishment and strength to the
body.

Char means four and Magaz means brain. Four seed kernels
that improve cognitive and brain functions and also increase memory are called
Char Magaz.

Char Magaz benefits include its use to restore physical and
mental strength after a chronic disease, to improve hair growth and skin
health, and to enhance cognitive functions of the brain. Char Magaz generally
acts as a general tonic for the brain, stomach, kidneys and whole body.

Char Magaz Composition

  1. Take seed
    kernels of watermelon, pumpkin, cucumber, and rockmelon in equal proportion for
    making Char Magaz powder.
  2. You can take
    25 grams of each type of seed kernels.
  3. Then grind to
    make powder.
  4. Mix them well
    and preserve the mixture in an airtight glass container.
Watermelon seeds 25 grams
Pumpkin seeds 25 grams
Cucumber seeds 25 grams
Rockmelon (Cantaloupe) seeds 25 grams

Indications of Char Magaz

  • Hair Fall.
  • Nervine Weakness.
  • Forgetfulness.
  • Memory loss.
  • Blemishes.
  • Low milk supply.
  • Eye weakness – Char Magaz + almonds + fennel
    seeds.
  • Cardiac weakness.
  • Liver diseases.
  • Physical weakness.
  • Premature ejaculation.
  • Penile weakness.
  • Leucorrhea.
  • Cracked Heels.
  • Improve skin complexion.

Char Magaz reduces hair fall and benefits in nervine
weakness, forgetfulness and memory loss. It fades blemishes, reduces the
excessive dryness of the skin and improves skin complexion. It also helps to
reduce the tendency of cracked heels. In new mothers, it improves breastmilk
supply. In women, it prevents physical weakness and helps to treat leucorrhea. In
males, it helps in premature ejaculation and penile weakness.

Medicinal Properties of Char Magaz

The primary medicinal
properties of Char Magaz are:

  1. Nootropic (cognitive enhancer) – improve
    perception, learning, and reasoning.
  2. Nervine Tonic – strengthen nerves.
  3. Neuroprotective – protects the brain
    and nerves.
  4. Memory Booster – improves memory and
    retention.
Watermelon seeds –
Pumpkin seeds Cool
Cucumber seeds cool
Rockmelon (Cantaloupe) seeds cool

It
improves perception, learning and reasoning skills due to its cognitive
enhancer properties. It exerts a protective action on the brain and nerves due
to its neuroprotective action. It improves memory and retention span due
to its memory booster characteristics.

Ayurvedic Properties of Char Magaz

Char Magaz has cooling action in the body. The main purpose
of using Char Magaz is to improve overall physical stamina as well as mental
strength.

Dosha
Karma

Note:
If you use Char Magaz in moderation, it might not increase Kapha Dosha. However, it
might slightly increase Kapha Dosha when used in high (more than 10 grams a
day).

Char Magaz Benefits

The primary action of Char Magaz is observable on the brain. Let’s talk
about its major benefits.

Strengthens the Brain

In Punjabi folk medicine, these four seed kernels are used
for improving brain strength. These seed kernels work by improving nourishment
to the brain. These reduce forgetfulness and improve memory.

The strengthening action is comparable with Ashwagandha for
the brain. However, these kernels do not increase body weight like ashwagandha
when taken less than 10 grams a day.

Char Magaz are good for nervine weakness. Each seed kernel
is loaded with several nutrients. Char Magaz are worth try to add in your diet.
These are the most common part of several Punjabi recipes and sweet dishes,
which are consumed during winter. The sole purpose of adding Char Magaz to
improve physical stamina and mental strength.

Excessive Dryness in the Body

Many people have excessive dryness in the body. In such
cases, these four seed kernels can provide huge benefits. Char Magaz has
nourishing properties and provides oleation to the internal body organs as well
as to the skin. So, it reduces excessive dryness in the body by improving oleation
in the whole body.

Stops Hair Fall

Char Magaz also reduce hair fall and improves hair strength.
In case of excessive hair fall, 5 grams’ powder of Char Magaz along with 1-gram
Amla and 1.5 grams of Yashtimadhu (licorice root powder) can help to stop hair
fall within a few days. The continued use of this mixture for about 6 months can
help to reverse natural hair color.

Blemishes

The same thing discussed under hair fall help to remove
blemishes from the face.

Improve Eyesight

Ayurveda talks about a special character of some herb under the
name Chaksuya. Chaksuya means herbs that improve vision
and protect the eyes from any damage. When Char Magaz used along with
almonds and fennel seeds exerts the same action. This combination helps to
improve eyesight and reduces oxidative stress that causes eye damage.

Cardiac Weakness

When a person gets a rapid heartbeat with little things,
becomes angry, becomes anxious with little things, worrying or suffers vertigo
and restlessness, traditional doctors consider either person has a cardiac
weakness or suffers from acid peptic disorders. In both cases, Char Magaz are
beneficial. These seeds increase cardiac strength as well as modulate stomach
secretions in acid peptic disorders. Taking Char Maga along with Misri (Crystal
Sugar) and milk improve all these symptoms.

Dosage of Char Magaz

You can include Char Magaz in your diet. 10 to 30 grams a day should be sufficient dosage for Char Magaz to get the benefits discussed earlier. You should take Char Magaz powder along with coconut milk or put in other food recipes.

Natural Whipped Body Butter Recipe

Leafy
-
0
Natural Whipped Body Butter Recipe

Making natural beauty products as gifts, and homemade body butter is one friends and family always love to receive. It’s a gift that is easy to personalize with custom natural scents (and even can help with sleep if you add a little magnesium!).

Put the finished product in a cute glass jar with ribbon and a tag, and you have a thoughtful and beautiful gift that will make them feel pampered for months.

Even if you aren’t typically the type to make your own gifts, this recipe is easy for DIY beginners and fun to make. Give it a try!

Why Body Butter?

Body butter is thicker than lotion and contains less water. This means it takes longer to penetrate the skin (don’t walk on a floor barefoot after applying body butter to your feet!) but it’s very moisturizing and softens even those tougher, very dry spots like the knees, elbows, and feet.

By whipping body butter, you get the best of both worlds since it is soft and easy to apply but still extra moisturizing.

How to Make Body Butter

This new recipe has similar ingredients to these homemade lotion bars, but removes the beeswax and whips the mixture as it cools to create a cloud-like lotion that is extremely nourishing!

This body butter is great for babies or sensitive skin, and scents can be added to make it a custom gift for anyone (or to keep for yourself!).

My current favorite is a peppermint-scented version for the holidays, but I also like a citrus/lavender combination.

Homemade Whipped Body Butter Recipe

The combination of shea and cocoa butter with two nourishing oils makes a highly moisturizing combination, but whipping the mix helps it go on smoothly without being oily.

Body Butter Ingredients

  • 1/2 cup shea butter
  • 1/2 cup cocoa butter
  • 1/2 cup coconut oil
  • 1/2 cup light oil (like almond, jojoba, or olive)
  • optional: 10-30 drops of essential oils of choice (I use lavender)

Optional: Cocoa butter, shea butter, and mango butter are all interchangeable in this recipe. If you only have one or two on hand, feel free to substitute or play with different proportions.

Body Butter Instructions

  1. In a double boiler or glass bowl, combine all ingredients except essential oils.
  2. Bring to medium heat and stir constantly until all ingredients are melted.
  3. Remove from heat and let cool slightly. Add essential oils if using.
  4. Move to fridge and let cool another hour or until starting to harden around the edges but still somewhat soft.
  5. Use a hand mixer to whip for 10 minutes until fluffy.
  6. Return to the fridge for 10-15 minutes to set.
  7. Store in a glass jar with a lid and use as you would regular lotion or body butter. If your home stays above 75 degrees, it may soften and need to be kept at the fridge, but it will stay whipped at a temperature lower than that.
  8. Keep for yourself, or give away! Enjoy!

Body Butter FAQ

This recipe has been around for a while, so here are some of the questions you’ve asked the most:

Will it be greasy?

Body butter is definitely more emollient and has a heavier texture than lotion does, but after a few minutes it will penetrate the skin and lose any greasy feel.

How long will it last?

Stored away from moisture and light this homemade body butter should last 6-8 months. Using a spoon or spatula to dip rather than your fingers will extend the life of the body butter.

Why is mine not white like yours?

Shea butter especially can vary in texture and color depending on the brand. Not to worry, it will still work just as well!

Will this clog my pores?

Nope! This body butter actually did wonders on my cystic acne back in the day.

Other Body Butter Variations

Mastered the recipe? Try mixing up your own combinations! Here are some ideas to get you started:

  • Magnesium Body Butter – Get the benefits of magnesium with this therapeutic version
  • Vanilla Mint Chocolate Massage Butter – Perfect for a couples’ at-home massage!
  • Mint Chocolate Massage Body Butter – A favorite recipe from my friend Heather
  • Lavender Mint Herbal Body Butter – Marshmallow root and calendula flowers make this extra nourishing for skin
  • Orange Blossom Body Butter – I’ve been dying to round up the ingredients for this recipe and try it out.
  • Three Kings Christmas Body Butter – For an extra-special holiday gift, use the base recipe above and add 10 drops each of frankincense and myrrh essential oils plus 1 teaspoon gold mica powder.

Vestibular Migraine Diet: Steps, Foods to Avoid, and More

Leafy
-
0
Vestibular Migraine Diet: Steps, Foods to Avoid, and More

Vestibular migraine is a migraine condition that induces vertigo.

People who experience vertigo feel that they’re moving when they aren’t, or that their surroundings are moving around them when they aren’t. Vertigo can feel similar to motion sickness.

A vestibular migraine episode lasts anywhere from a few seconds to several hours. Its symptoms may include a loss of balance, motion sickness, dizziness, lightheadedness, disorientation or confusion, nausea and vomiting, and a severe headache (1).

While migraine attacks often involve recurrent, throbbing headaches, vestibular migraine episodes may not — making this condition difficult to diagnose (2).

Notably, some research suggests that lifestyle and dietary changes may help reduce the frequency and severity of vestibular migraine attacks (2).

This article explains how diet may affect vestibular migraine and provides a guide for dietary changes to help reduce symptoms.

The exact cause of vestibular migraine remains unknown. However, this condition seems more common among women. Genetics, diet, lifestyle, and environmental factors may also play a role (2, 3).

Research suggests that tweaking your diet may reduce the occurrence and intensity of migraine attacks (3).

Common dietary triggers for these attacks include chocolate, alcohol, coffee, aged cheeses, and processed meats. These foods contain chemicals like tyramine, nitrates, histamine, and phenylethylamine, all of which have been linked to migraine symptoms (3, 4).

Some people report that their migraine symptoms worsen if they don’t eat, which suggests that fasting and skipping meals may increase the severity of attacks (5).

Keep in mind that trigger foods may vary from person to person. In fact, some people may find that their diet doesn’t affect migraine episodes.

Summary

Certain foods, such as alcohol, processed meats, and chocolate, may cause vestibular migraine symptoms. Fasting and skipping meals may also play a role. Remember that dietary triggers may vary from person to person.

Currently, there are no official dietary guidelines for vestibular migraines.

However, research suggests that an elimination diet may help identify potential triggers (3, 6).

With this approach, you remove foods you suspect may worsen your symptoms. Because people respond differently to foods, elimination diets are personalized for each individual (3).

You then reintroduce these foods at a later date, group by group, to determine whether any food or food group triggers your symptoms.

An elimination diet typically lasts 5–6 weeks. It should only be done under the supervision of a health professional like a dietitian or doctor, as it increases your risk of a nutritional deficiency if followed incorrectly or for too long.

Bear in mind that vestibular migraine is a complex condition, and you may find that dietary changes don’t affect your symptoms.

An elimination diet is divided into two main phases — elimination and reintroduction.

The elimination phase

During this phase, you avoid foods that may trigger vestibular migraine symptoms.

You can then tell whether diet plays a role in your symptoms because you’ve eliminated nearly all possible trigger foods.

This phase typically lasts 2–3 weeks.

The reintroduction phase

During this phase, you slowly reintroduce the eliminated foods or food groups.

Each food group should be introduced individually over 2–3 days while you record how it affects your vestibular migraine symptoms.

If you find that reintroducing a food or food group doesn’t worsen your attacks, it’s likely safe to eat. Yet, a food that triggers symptoms may need to be cut from your diet indefinitely.

The reintroduction phase takes another 2–3 weeks depending on how many food groups you eliminated initially, though it may last longer if your health care professional recommends it.

Summary

An elimination diet targeting migraine trigger foods may help reduce vestibular migraine symptoms. This diet has two main phases — elimination and reintroduction — and usually lasts 5–6 weeks.

An elimination diet for vestibular migraine should remove foods linked to migraine symptoms, such as (4):

  • aged cheeses
  • alcohol (particularly red wine and beer)
  • aspartame, an artificial sweetener
  • chocolate
  • coffee and other caffeinated beverages
  • monosodium glutamate (MSG)
  • processed meats like bacon, sausages, salami, and cured meats

Other foods that may worsen symptoms but have less supporting evidence include (4):

  • citrus fruits
  • tomatoes
  • onions
  • beans and lentils
  • nuts and seeds
  • pickled and fermented foods
  • organ meats, such as beef and chicken livers
  • salted, smoked, and dried fish
  • dairy products like milk, cheese, cream, ice cream, and yogurt
  • canned soups, soup cubes, and bouillon cubes with MSG
  • fruit juices and carbonated sodas
  • bottled salad dressings and packaged dips
  • vitamins and herbal supplements, especially those containing caffeine

If you suspect that other foods not listed above may trigger your vestibular migraine symptoms, you should consult a health care professional and consider removing them as well. The more food groups you eliminate in the first phase, the more effective the diet.

Keep in mind that these food groups should only be avoided during the elimination phase, as they’re reintroduced later on.

Summary

An elimination diet for vestibular migraine is very restrictive and bans numerous common foods, which are reintroduced after 2–3 weeks.

While the elimination phase is restrictive, you’re still able to enjoy plenty of healthy, delicious foods, such as (4):

  • Fruits: most fruits, excluding citrus and tomatoes
  • Vegetables: most vegetables, excluding onions, beans, and lentils
  • Grains: all grains, such as rice, quinoa, couscous, and oats
  • Meat, eggs, and fish: all fresh meats, such as chicken, beef, turkey, lamb, eggs, and fish — though not processed or boxed meats and fish
  • Dairy substitutes: nondairy milk, such as coconut and oat milk
  • Fats: healthy fats like olive, flaxseed, and coconut oils
  • Beverages: water and decaffeinated herbal teas
  • Spices and condiments: all fresh herbs and spices, plus most homemade condiments (no store-bought dressings or dips)

If you’re struggling to stay motivated during this phase, try experimenting with a variety of herbs and spices to flavor your dishes.

Summary

While a vestibular migraine diet’s first phase is restrictive, you can still enjoy plenty of fresh, whole foods.

While an elimination diet may help reduce vestibular migraine symptoms, it has several potential downsides.

For starters, an elimination approach is highly restrictive. You shouldn’t follow it for an extended period without the supervision of a health professional, such as a doctor or dietitian.

Restricting multiple food groups for too long increases your risk of nutrient deficiencies.

Furthermore, it’s important to note that eliminating trigger foods may not work for everyone, as diet may not play a role in everyone’s vestibular migraine attacks. What triggers one person’s symptoms may not trigger another’s.

Summary

If you don’t seek professional guidance, a vestibular migraine diet may increase your risk of nutrient deficiencies. In some cases, this diet may not help treat your symptoms.

Vestibular migraine attacks, which are characterized by vertigo, can be extremely uncomfortable, though removing trigger foods may relieve symptoms.

The most common dietary triggers include aged cheeses, processed meats, chocolate, coffee, MSG, and alcoholic beverages like red wine and beer. Fasting or skipping meals may likewise play a role.

Some research suggests that an elimination diet may help manage vestibular migraine symptoms by identifying specific triggers.

Because elimination diets are very restrictive, you should only follow them under the supervision of a health professional. Remember that diet may not play a role in everyone’s migraine symptoms.

IBS: Symptoms, Causes, Diagnosis, Triggers, and Treatment

Leafy
-
0
IBS: Symptoms, Causes, Diagnosis, Triggers, and Treatment

Between 3 percent and 20 percent of Americans experience irritable bowel syndrome (IBS) symptoms. The condition affects more women than men. Some people with IBS have minor symptoms. However, for others the symptoms are significant and disrupt daily life.

IBS is also known as spastic colon, irritable colon, mucous colitis, and spastic colitis. It is a separate condition from inflammatory bowel disease and isn’t related to other bowel conditions. IBS is a group of intestinal symptoms that typically occur together. The symptoms vary in severity and duration from person to person. However, they last at least three months for at least three days per month.

IBS can cause intestinal damage in some cases. However, that is not common.

IBS doesn’t increase your risk of gastrointestinal cancers, but it can still have a significant effect on your life. Learn more about the specific ways IBS can affect your bowels.

The symptoms of IBS typically include:

  • cramping
  • abdominal pain
  • bloating and gas
  • constipation
  • diarrhea

It’s not uncommon for people with IBS to have episodes of both constipation and diarrhea. Symptoms such as bloating and gas typically go away after you have a bowel movement.

Symptoms of IBS aren’t always persistent. They can resolve, only to come back. However, some people do have continuous symptoms. Learn more about the symptoms of IBS.

Women may tend to have symptoms around the time of menstruation, or they may have more symptoms during this time. Menopausal women have fewer symptoms than women who are still menstruating. Some women have also reported that certain symptoms increase during pregnancy. Learn more about the nature of IBS symptoms in women.

IBS pain may feel like cramping. With this cramping, you will also have at least two of the following experiences:

  • some relief of pain after a bowel movement
  • a change in how often you have a bowel movement
  • changes in the way your stools look

Your doctor may be able to diagnose IBS based on your symptoms. They may also take one or more of the following steps to rule out other possible causes of your symptoms:

  • have you adopt a certain diet or cut out specific food groups for a period to rule out any food allergies
  • have a stool sample examined to rule out infection
  • have blood tests done to check for anemia and rule outceliac disease
  • perform a colonoscopy

A colonoscopy is typically only done if your doctor suspects that your symptoms are being caused by colitis, inflammatory bowel disease (Crohn’s disease), or cancer.Learn more about the process of diagnosing IBS.

Certain home remedies or lifestyle changes may help to relieve your IBS symptoms without the use of medication. Examples of these lifestyle changes include:

  • participating in regular physical exercise
  • cutting back on caffeinated beverages that stimulate the intestines
  • eating smaller meals
  • minimizing stress (talk therapy may help)
  • taking probiotics (“good” bacteria normally found in the intestines) to help relieve gas and bloating
  • avoiding deep-fried or spicy foods

Managing your diet when you have IBS may take a little extra time but is often worth the effort. Modifying amounts or eliminating certain foods such as dairy, fried foods, indigestible sugars, and beans may help to reduce different symptoms. For some people, adding spices and herbs such as ginger, peppermint, and chamomile has helped to reduce some IBS symptoms. Learn more about how certain foods interact with IBS symptoms.

If your symptoms do not improve through home remedies, such as lifestyle or dietary changes, your doctor may suggest the use of medications. Different people can respond

differently to the same medication, so you may need to work with your doctor to find the right medication for you.

As with all medication, when considering new medication, it’s important to tell your doctor what you are already taking, including herbal remedies and over-the-counter medications. This will help your doctor avoid any medication that could interact with what you are already taking.

Some drugs are used to treat all symptoms of IBS, while other drugs are focused on specific symptoms. Drugs that are used include medications to control muscle spasms, anticonstipation drugs, tricyclic antidepressants to ease pain, and antibiotics. If your main IBS symptom is constipation, linaclotide and lubiprostone are two drugs that are recommended by the American College of Gastroenterology (ACG). Read this Healthline article to find more detailed information about the medication used to treat IBS.

Although there are many ways to treat IBS, the exact cause of IBS is unknown. Possible causes include an overly sensitive colon or immune system. Postinfectious IBS is caused by a previous bacterial infection in the gastrointestinal tract. The varied possible causes make IBS difficult to prevent.

The physical processes involved in IBS can also vary, but may consist of:

  • slowed or spastic movements of the colon, causing painful cramping
  • abnormal serotonin levels in the colon, affecting motility and bowel movements
  • mild celiac disease that damages the intestines, causing IBS symptoms

For many people, the key to managing IBS symptoms is to avoid triggers. Certain foods as well as stress and anxiety can be triggers for IBS symptoms for many people.

Certain foods are common triggers for many people with IBS. However, some of these foods may have a greater effect on you than others. It may help to keep a food diary for a period to learn which foods are triggers for you.

Recognizing in advance situations that may increase your levels of stress and anxiety can help. This can give you time to either plan to avoid these situations when possible or develop strategies to limit the stress and anxiety. Learn more tips for avoiding and managing triggers of IBS.

The automatic movement, or motility, of your digestive system is controlled to a great degree by your nervous system. Stress can affect your nerves, making your digestive system overactive. If you have IBS, your colon may be overly responsive to even slight disruption of your digestive system. It is also believed that IBS is affected by the immune system, which is affected by stress. Learn more about the many ways stress can affect IBS.

IBS doesn’t affect the weight of everyone with the condition. However, it can potentially lead to weight loss if you don’t eat enough to maintain your weight to avoid symptoms. Cramping may come more often right after you eat. If frequent diarrhea is one of your symptoms, your body may not be getting all of the nutrients from the food you eat. Your weight may decrease as a result of this. Learn more about the ways IBS can affect your weight.

IBS with constipation is a type of IBS that typically affects adolescents and young adults. Stools that are hard and happen less often as well as constipation are the most common symptoms of this type of IBS.

13 Moves That Let You Build Muscle Without Weights

Leafy
-
0
13 Moves That Let You Build Muscle Without Weights

“Lift heavy” seems like the answer to everything nowadays, right?

While weightlifting is beneficial for lots of reasons — especially for women — it’s not required to build strength and sculpt your body. For many people, getting a workout on with your own body weight is enough.

Whether you work out at home or want to give the dumbbells a rest, we’ve put together a list of 13 body-burning moves that require no weights.

To see strength success, practice your routine two to three times per week. Keep reading to learn how many sets and reps each move needs. And don’t be fooled by the lack of equipment. This mix of cardio, plyometrics, and bodyweight exercises will still work you hard.

Warm up before you start. Five minutes of brisk walking or jogging will do the job. Stretch or foam roll afterward to minimize soreness.

1. Rotational jacks

A twist on a jumping jack, rotational jacks are a good way to kick off a workout. They’ll get your heart rate up and muscles warm.

Directions:

  1. Start in a wide stance with soft knees. Your arms should be extended straight out at your sides so they’re parallel to the ground.
  2. Keeping your arms straight and head and neck stationary, hinge forward at the hips and rotate your torso so your right hand touches the ground.
  3. Return to the starting position and jump your feet together.
  4. Immediately jump your feet back out, hinge forward again, and rotate to the left, touching your hand to the ground.
  5. Return to start. Jump your feet together and twist again to the right.
  6. Complete 12–15 reps for 3 sets.

2. Plank reach-unders

Planks are a basic (but not easy!) exercise that provide full-body benefits. Adding the reach-under targets your core even more.

Directions:

  1. Assume a high plank position on your hands. Ensure your core is braced and your lower back doesn’t sag. Your neck and spine should be neutral.
  2. Lift your right hand off the ground and back toward your left thigh, tapping it with your fingers. Return to a plank.
  3. Repeat with your left hand, tapping your right thigh and returning to a plank.
  4. Complete 3 sets of 20 total taps.

3. Step-ups

Step-ups will burn your lower half. Plus, they’re great for working on balance and stability, too.

Directions:

  1. Start standing in front of a knee-height bench, or step with your feet together.
  2. Step onto the bench with your right foot, pushing through your heel and driving your left knee up.
  3. Lower your left leg down, stepping backward off the bench.
  4. Complete 10–15 reps with your right leg, then switch and complete 10–15 reps, leading with your left leg.
  5. Complete 3 sets.

4. Mountain climbers

No need for weights when you can do a few sets of mountain climbers. Supporting your own body weight — in combination with the knee drive — will have your muscles, and lungs, on fire.

Directions:

  1. Assume a high plank position with your arms extended.
  2. Engaging your core and keeping your spine and neck neutral, drive your right knee up toward your chest. Extend it and immediately drive your left knee up toward your chest.
  3. Repeat for 30 seconds, going as fast as you can while maintaining good form.
  4. Complete 3 total sets.

5. Squat jumps

Plyometrics are exercises that require your muscles to exert a lot of force in a short period of time. Squat jumps are a prime example. You’ll get a lot of bang for your buck with just a few sets of these. Warning: They’re high-impact, so if your joints are sensitive, proceed with caution.

Directions:

  1. Lower into a squat position with your arms bent and hands together out in front of you.
  2. Explode up into a jump, pushing through and landing back on the balls of your feet.
  3. When you reach the ground again, squat down and repeat.
  4. Complete 3 sets of 10–12 reps.

6. Burpees

Another type of high-impact plyometric exercise, burpees are a full-body move that will torch calories quickly.

Directions:

  1. Start by standing straight with feet shoulder-width apart and arms down by your sides.
  2. Start to squat down, moving your hands out in front of you. As soon as they reach the ground, extend your legs straight back so you end up in a high plank position.
  3. Immediately after you reach the high plank position, jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
  4. Stand up and immediately go into a jump squat.
  5. After you land, extend your legs back out again, continuing steps 3–4.
  6. Start with 15 reps.

7. Standing side hops

Lateral (side-to-side) movements are an important component of a well-rounded exercise regimen. Standing side hops are great for hip and ankle mobility.

Directions:

  1. Start standing with your feet together and your arms bent at a 90-degree angle at your sides. Your knees should be soft.
  2. Keeping your feet together, jump to the right, taking off and landing on the balls of your feet.
  3. As soon as you reach the ground, jump back to the left.
  4. Repeat 20 reps for 3 sets.

8. Pullups

A standard pullup is challenging to complete, even for avid exercisers. Its payout is worth it, though. Use a pullup band for assistance and still reap the benefits.

Directions:

  1. Stand underneath a pullup bar and grip it with your hands, placing them slightly wider than shoulder-width apart.
  2. Lift your feet off the ground and hang from your arms, then pull yourself up by bending your arms and pulling your elbows toward the ground.

9. Squat pulses

Holding a squat position and pulsing there increases time under tension, or the amount of work your muscle does during a workout. Feel that burn!

Directions:

  1. Get into a squat position with your hands together out in front of you.
  2. Raise up slightly, pushing through your heels, then back down again.
  3. Repeat for 30 seconds.
  4. Complete 3 sets.

10. Flutter kicks

Although they target your core, flutter kicks also zero in on the hips. Three sets of these will have you feeling it the next day.

Directions:

  1. Lie on your back on a mat with your legs extended into the air so your body forms a 90-degree angle.
  2. Slowly lower your right leg down toward the ground as far as it will go while maintaining contact between your lower back and the ground.
  3. Return your right leg to start, and lower your left leg down the same way.
  4. Complete 20 total reps for 3 sets.

11. Pushups

Foundational but not a cinch, pushups require upper body strength, yes, but also core and lower-body stabilization. Easily modifiable (drop to your knees or perform off an elevated surface like a bench), they’re a universal exercise.

Directions:

  1. Start in a plank position with your pelvis tucked in, neck neutral, and palms directly under your shoulders. Make sure your shoulders are rotated back and down, too.
  2. As you brace your core and keep your back flat, begin to lower your body by bending your elbows while keeping them tucked into your body. Lower down until your chest grazes the floor.
  3. Immediately extend your elbows and push your body back up to the starting position.
  4. Repeat for as many reps as possible for 3 sets.

12. Broad jumps

Yet another high-impact move (noticing a pattern here?), broad jumps require lots of force, thus they burn lots of energy.

Directions:

  1. Start standing with your feet shoulder-width apart and your arms down at your side.
  2. Squat down halfway, and use that explosive energy to jump forward, throwing your arms forward at the same time.
  3. Land with a soft foot and your weight slightly forward.
  4. Complete 10 reps for 3 sets.

13. Split squats

Any exercise that works your glutes, quads, and hamstrings — the largest muscles in your body — is bound to pay out big. Split squats are just that.

Directions:

  1. Take a large step forward with your left foot to form a staggered stance. Distribute your weight evenly between both feet.
  2. Bend your knees and lower your body down until your left knee forms a 90-degree angle.
  3. Push up and repeat for 12 reps. Switch legs and repeat.

Weights aren’t required for a body-burning workout. Mix and match these 13 bodyweight exercises to see results in just a month or two.

Remember: Eating a healthy, balanced diet is the other piece of the puzzle. While you won’t see real changes without addressing your diet, you can still be strong and powerful.

Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.

Indian Gooseberry: Benefits, Uses, and Side Effects

Leafy
-
0
Indian Gooseberry: Benefits, Uses, and Side Effects

Indian gooseberry, or amla, is a fruit tree that grows natively in parts of Asia.

It has several culinary and herbal medicine uses, particularly in its native India. The fruit is rich in vitamin C and often purported to have potential antioxidant and heart-health benefits.

This article reviews what Indian gooseberry is, its potential benefits and downsides, and how to use it.

Indian gooseberry is known by two scientific names — Phyllanthus emblica and Emblica officinalis. It’s also commonly called amla.

This small tree has yellow-green flowers that blossom into round, edible fruits of the same color.

The fruits are about the size of a golf ball with a pit and thin peel. Their taste has been described as sour, bitter, and astringent.

The fruit is used in cooking in India, and most supplements on the market today are made only from the powdered, dried fruit or fruit extracts.

However, the whole plant — including the fruit, leaves, and seeds — is utilized in traditional Indian medicine (1).

Summary

Indian gooseberry fruits are used in cooking in India and commonly sold as supplements. The whole plant is used in traditional Indian medicine.

Indian gooseberry has several potential benefits, although more high quality studies in humans are needed to confirm many of these possible effects.

Heartburn

One 4-week, high quality study in 68 people with gastroesophageal reflux disease (GERD), which is characterized by frequent heartburn, investigated the effects of taking 1,000 mg of amla fruit tablets daily on GERD symptoms (2).

Researchers observed that the amla fruit group experienced greater reductions in the frequency and severity of heartburn and vomiting than those in the placebo group (2).

Though this study is promising, more research is needed to fully understand the effects of Indian gooseberry supplements on heartburn and GERD.

Anti-aging

Due to its high vitamin C content, Indian gooseberry may have some promising anti-aging benefits. Vitamin C is an antioxidant that can help prevent cellular damage, which may help slow your body’s natural aging process (3).

Some anti-aging benefits of Indian gooseberry include:

  • Skin. In addition to its antioxidant activity, Indian gooseberry may help prevent the breakdown of collagen, which forms the firm but flexible protein matrix in your skin and soft tissues (4, 5).
  • Hair. Indian gooseberry extract is commonly used in Thailand to promote hair growth, and some evidence shows that it may inhibit an enzyme that contributes to hair loss (6).
  • Vision. In test-tube studies, Indian gooseberry extract provides protection against age-related macular degeneration (AMD) by improving the mitochondrial health of eye cells (7).

Cancer

In test-tube and animal studies, Indian gooseberry extracts have killed certain types of cancer cells, including breast, cervical, ovarian, and lung cancers (8).

Additionally, Indian gooseberry extracts may play a role in cancer prevention due to their antioxidant activity. It appears that Indian gooseberry may also help prevent cell mutations that lead to tumor growth and cancer development (8).

It’s thought that the many phytochemicals, such as tannins and flavonoids, in Indian gooseberries play a role in cancer prevention, along with its vitamin C and antioxidant content (8).

However, no research on Indian gooseberry and cancer has been conducted in humans, so this is far from a confirmed benefit. If you have cancer, be sure to follow the advice and recommendations of your healthcare team.

Heart health

One of the most common uses of Indian gooseberry is to promote heart health. There are many ways in which Indian gooseberry may decrease your risk of heart disease, including:

  • Antioxidant effects. Indian gooseberry extracts may protect against oxidative damage that’s associated with heart injury. This has been noted in several animal studies (9, 10, 11).
  • Regulates endothelial function. A study in people with type 2 diabetes found taking 1,000 mg of Indian gooseberry daily improved endothelial function, dysfunction of which is thought to contribute to atherosclerosis and heart disease, to the same extent as the drug atorvastatin (12, 13).
  • Anti-inflammatory effects. Human studies have noted that Indian gooseberry can significantly reduce inflammation, which is considered a key factor in the development of heart disease (12, 14, 15).
  • Normalizes blood fat levels. Human studies have observed an improved blood fat profile after supplementing with Indian gooseberry, including lower total cholesterol, triglyceride, and LDL (bad) cholesterol levels, as well as increased HDL (good) cholesterol (12, 14, 16, 17).
  • Reduces blood pressure. Indian gooseberry may help reduce high blood pressure levels by acting as a vasodilator, or by widening the blood vessels. High blood pressure is a risk factor for heart disease (15, 18).
  • Anti-platelet effects. Finally, supplementing with Indian gooseberry may help prevent the formation of blood clots, which may cause heart attack or stroke if they block an artery (15).

Still, although some human studies have been conducted, more research is needed before Indian gooseberry can be claimed as an effective heart health supplement.

Blood sugar levels

In animal studies, Indian gooseberry has been shown to help lower blood sugar levels (19, 20, 21).

These effects have also been noted in a small study in 32 people, in which taking 1–3 grams of Indian gooseberry powder daily for 21 days significantly decreased fasting and post-meal blood sugar levels, compared with a control group (17).

Given these blood-sugar-lowering effects, Indian gooseberry may play a role in preventing and treating type 2 diabetes. Nevertheless, more high quality human studies are needed.

Liver damage

In rat studies, Indian gooseberry extract protected against liver damage caused by either a high fat diet or N-nitrosodiethylamine, a substance that’s toxic to the liver. This is likely due to its anti-inflammatory and antioxidant activity (22, 23, 24).

However, this effect hasn’t yet been investigated in humans.

Immune health

Finally, Indian gooseberry may have some immune-strengthening effects due to its vitamin C content. A single Indian gooseberry contains approximately 600–800% of the Daily Value (DV) for this vitamin (25).

Vitamin C can optimize immune health in several ways. It’s an antioxidant, so it works to decrease cellular damage and inflammation (26).

While short-term inflammation is a normal and healthy immune response, chronic inflammation is an ongoing immune response that can promote poor health (27).

Chronic inflammation is associated with an increased risk of developing conditions like type 2 diabetes, heart disease, or autoimmune disorders, in which your body attacks its own healthy cells (27).

What’s more, vitamin C may help bolster your immune system by promoting the proliferation of phagocytes, specialized immune cells that help swallow up harmful invaders (26).

It may also help your body develop protective antibodies against perceived threats (26).

Summary

Indian gooseberry may promote heart health, provide anti-aging effects, improve immune function, and reduce heartburn severity and cancer risk. However, more research in humans is needed to fully understand these potential effects.

Sourcing fresh Indian gooseberries may be a challenge unless you live near a specialty Indian or Asian market. Still, you can buy dried Indian gooseberries online.

Additionally, taking it as a supplement may have some side effects.

Due to its anti-platelet properties, Indian gooseberry can thin your blood and prevent normal blood clotting (15).

If you have a bleeding disorder or are taking a blood thinner, you should talk to your healthcare provider before eating Indian gooseberry, drinking it as a tea, or taking it as a supplement.

You should also stop taking Indian gooseberry prior to surgery because of this bleeding risk.

There’s also some evidence that it may lower blood sugar levels, so if you have type 1 or type 2 diabetes, or other blood sugar management conditions, you should be mindful of this (17).

Given the lack of evidence regarding its safety, you should also avoid Indian gooseberry if you’re pregnant, breastfeeding, or trying to conceive.

Summary

Fresh Indian gooseberries may be hard to find. Additionally, Indian gooseberry supplements may prevent normal blood clotting and lower blood sugar levels, which can be harmful. Discuss any concerns with your healthcare provider.

Indian gooseberry fruits can be eaten raw, although they’re very sour and may not be appealing to most people. In India they’re often pickled or candied in a simple syrup. Some regions of India also use Indian gooseberries in dal, a traditional lentil dish.

Indian gooseberry supplements are primarily marketed and sold as amla fruit powder or powder-filled capsules. The powder can be used to make tea or added to drinks and smoothies.

Most supplements contain 500–1,000 mg of Indian gooseberry powder per serving.

Additionally, because of their high vitamin C content, amla fruit powders are advertised for use in hair and skin care products. You can also buy amla fruit oils that are specifically made for use on the skin and hair.

Because there’s a lack of evidence surrounding a safe and effective dosage, don’t take more than the recommended daily dose on the supplement label.

You should also speak to your healthcare provider before starting it if you’re taking a blood thinner or medications to manage diabetes.

Summary

You can buy dried Indian gooseberries online, and the supplements are usually sold as powdered amla fruit. You shouldn’t take more than the recommended daily dose on the supplement label.

Indian gooseberries are used in cooking and herbal medicine in India and other Asian countries. Supplements made from this fruit have many potential benefits, including anti-aging, cancer prevention, heartburn reduction, and heart-health effects.

The fruits are also packed with vitamin C, so they may help optimize your immune health.

However, there’s not much research available on a safe and effective dosage of Indian gooseberry in humans. As such, you shouldn’t take more than the recommended daily dose outlined on your Indian gooseberry supplement label.

As with any supplement, always speak with your healthcare provider before adding Indian gooseberry to your routine.

1...232425...30Page 24 of 30

Most popular

Editor's choice

Popular Categories

Leafyaroma - Mind, Body, Soul

+91-9494893747

hello@leafyaroma.com

London & Himalaya