Email OF The Day: 04/28/19

Sunday, 28 April 2019

[www.keralites.net] The Six Most Important Minerals and Vitamins

The Six Most Important Minerals and Vitamins!
When we diet and cut down our calories, we usually limit the intake of certain foods, which means we may not get all the vitamins and minerals that are vital to our health.

While keeping our weight down is important, we have to be careful not to harm our health in the process, and to do so, make sure your intake always includes the following vital materials:

Magnesium
- Minimal Daily recommended amount: Men: 420 mg. | Women: 320 mg.
- Why we need it: Magnesium is essential for muscle performance and the operation of our nervous system. It keeps the heart healthy, regulates the levels of sugar in the blood, supports the immune system and keeps our bones strong.
- Signs of shortage: Lack of appetite, nausea, headaches, forgetfulness, aching or twitching muscles, tension and chronic fatigue.
- Sources: Almonds, leafy vegetables such as basil, Parsley and Spinach. Salmon, Cashew Nuts, Soy Beans, Pinto Beans, Whole grains, Lentils, Bananas and Yogurt.

Vitamin D
- Minimal Daily recommended amount: 5-15 micrograms (mcg)
- Why we need it: Vitamin D promotes the absorption of calcium, is crucial for bone growth, muscle performance and maintaining the immune system. The vitamin also reduces the risk of bone degeneration and along with calcium may prevent osteoporosis.
- Signs of shortage: Rickets in muscles and bones. Symptoms for this disease include repetitive bone pain and muscle weakness.
- Sources: consumption: salmon, tuna, mackerel, cod liver oil, beef, cheese, egg yolks, fortified milk, soy milk, orange juice and yogurt (small amount), 10-15 minutes in the sun.

Calcium
- Minimal Daily recommended amount: 1000-1200 mg.
- Why we need it: Calcium is essential for maintaining strong bones and healthy teeth, as well as daily bodily functions such as muscle contraction, blood clotting and transmitting neural signals.
- Signs of shortage: No immediate symptoms, but long term effects include osteoporosis.
- Sources: Dairy products, yogurt and cheese, fortified orange juice, almonds, leafy vegetables like kale and spinach, sardines, tofu, tahini, salmon, soy milk, broccoli and black beans.

Folic Acid
- Minimal Daily recommended amount: 400 mcg.
- Why we need it: It isn't that folic acid is only crucial for pregnant women or women who are trying to get pregnant, but it is also essential for all human beings to create DNA and RNA strands (the building blocks of our bodies). Folic acid also helps in the creation of red blood cells and prevent the occurrence of anemia. It may also prevent cancer cells from forming.
- Signs of shortage: Diarrhea, loss of appetite, losing weight, weakness, tongue sores, headaches, heart palpitations, irritability and forgetfulness. Pregnant women who aren't getting enough folic acid risk premature birth or birth defects.
- Sources: Temples greens like broccoli, spinach and Brussels sprouts, legumes such as chickpeas and beans, peanuts and nuts, corn, avocado, brown rice, fruits like bananas, oranges and papaya.

Iron
- Minimal Daily recommended amount: 8-18 mg.
- Why we need it: The body needs iron to create hemoglobin, a material in red blood cells that allows oxygen to move throughout the body. Iron helps create red blood cells and fights anemia and fatigue, improves our memories and is essential to the growth process. Without it, we may suffer a degeneration of the spine, problems with our reproductive system and blood shortage.
- Signs of shortage: Dizziness, fatigue, anemia, pallor, low energy levels and headaches.
- Sources: Spinach, oatmeal, lentils, chicken, tofu, clams, barley, baked potatoes with skins, peanuts and flaxseed.

Zinc
- Minimal Daily recommended amount: 8-12 mg.
- Why we need it: Zinc keeps our immune system healthy, heals and protects the skin, increases brain activity, is essential for emphasizing the senses of taste and smell and can even give some relief to PMS symptoms.
- Signs of shortage: Loss of appetite, weight loss, slow healing of wounds, dry skin, hair loss, diarrhea, disruptions in senses of smell and taste and 'foggy' memory.
- Sources: Lean beef, oysters, chicken, beans, yogurt, cashews and sunflower seeds.

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[www.keralites.net] Ashwagandha

Ashwagandha Stress Reduction, Neural Protection, and a Lot More from an Ancient Herb
By Dale Kiefer

Ashwagandha
Ashwagandha, an exotic Indian herb, has remarkable stress-relieving properties comparable to those of powerful drugs used to treat depression and anxiety. In addition to its excellent protective effects on the nervous system, ashwagandha may be a promising alternative treatment for a variety of degenerative diseases such as Alzheimer's and Parkinson's. Ashwagandha has powerful antioxidant properties that seek and destroy the free radicals that have been implicated in aging and numerous disease states. Even more remarkable, emerging evidence suggests that ashwagandha has anti-cancer benefits as well.
Powerful Protective Effects on the Nervous System
Stress, environmental toxins, and poor nutrition all have a detrimental impact on our nervous systems.
Scientific studies support ashwagandha's ability not only to relieve stress, but also to protect brain cells against the deleterious effects of our modern lifestyles.
For example, in validated models of anxiety and depression, ashwagandha has been demonstrated to be as effective as some tranquilizers and antidepressant drugs. Specifically, oral administration of ashwagandha for five days suggested anxiety-relieving effects similar to those achieved by the anti-anxiety drug lorazepam (Ativan®), and antidepressant effects similar to those of the prescription antidepressant drug imipramine (Tofranil®).1
Stress can cause increased peroxidation of lipids, while decreasing levels of the antioxidant enzymes catalase and glutathione peroxidase. When ashwagandha extract was administered by re-searchers one hour before a daily stress-inducing procedure, all of the aforementioned parameters of free radical damage normalized in a dose-dependent manner.2 Premature aging associated with chronic nervous tension may be related to increased oxidative stress, which is abolished by the potent antioxidant properties of ashwagandha extract. Researchers believe this finding supports the clinical use of ashwagandha as an anti-stress agent.

Other studies of chronic stress support these findings. For example, in a remarkable animal study, examination of the brains of sacrificed animals showed that 85% of the brain cells observed in the animals exposed to chronic stress showed signs of degeneration.. It is this type of cellular degeneration that can lead to long-term cognitive difficulties. Amazingly, when ashwagandha was administered to chronically stressed animals, the number of degenerating brain cells was reduced by 80%!3
In one of the most complete human clinical trials to date, researchers studied the effects of a standardized extract of ashwagandha on the negative effects of stress, including elevated levels of the stress hormone cortisol. Many of the adverse effects of stress are thought to be related to elevated levels of cortisol. The results were impressive. The participants subjectively reported increased energy, reduced fatigue, better sleep, and an enhanced sense of well-being. The participants showed several measurable improvements, including a reduction of cortisol levels up to 26%, a decline in fasting blood sugar levels, and improved lipid profiles. It would appear from this study that ashwagandha can address many of the health and psychological issues that plague today's society.4
Over the past five years, the Institute of Natural Medicine at the Toyama Medical and Pharmaceutical University in Japan has conducted extensive research into the brain benefits of ashwagandha. The Institute's scientists were looking for ways to encourage the regeneration of nerve cell components called axons and dendrites in validated models of the human brain. This important research may one day benefit those who have incurred brain injuries due to physical trauma, as well as those who suffer cognitive decline due to destruction of the nerve cell networks from diseases such as dementia and Alzheimer's.
Using a validated model of damaged nerve cells and impaired nerve-signaling pathways, re-searchers noted that ashwagandha supported significant regeneration of the axons and dendrites of nerve cells. Furthermore, ashwagandha extract supported the reconstruction of synapses, the junctions where nerve cells communicate with other cells. The investigators concluded that ashwagandha extract helps to reconstruct networks of the nervous system, making it a potential treatment for neurodegenerative diseases such as Alzheimer's.5
In another study at the same institute, researchers found that ashwagandha helped support the growth of nerve cell dendrites, which allow these cells to receive communications from other cells. This finding suggests that ashwagandha could help heal the brain tissue changes that accompany dementia.6

Finally, in a third published study, the researchers noted that ashwagandha helped promote the growth of both normal and damaged nerve cells, suggesting that the herb may boost healthy brain cell function as well as benefit diseased nerve cells.7
These findings provide tremendous hope that ashwagandha extracts may one day help heal neurodegenerative diseases in humans, freeing patients from the mental prisons of dementia and Alzheimer's. Clearly, this is just the beginning of research into ashwagandha's ability to encourage physical re-growth of the brain.
Ashwagandha also shows promise as a treatment for Parkinson's and Alzheimer's diseases, chronic neurodegenerative conditions for which there currently are no cures. In a recent study using a standardized model of human Parkinson's disease, ashwagandha extract reversed all the parameters of Parkinson's-type neurodegeneration significantly and in a dose-dependent manner.8Remarkably, an earlier study showed that ashwagandha extract inhibits acetylcholinesterase, an enzyme responsible for breaking down one of the brain's key chemical messengers. Drugs currently used in the treatment of Alzheimer's disease, such as Aricept®, act in this very manner to slow the progression of this frightening, mind-robbing disease.9
Studies Suggest Potent Anti-Cancer Activity
In addition to ashwagandha's documented neuroprotective effects, exciting recent evidence suggests that it also has the potential to stop cancer cells in their tracks. For example, a recent analysis showed that ashwagandha extract inhibited the growth of human breast, lung, and colon cancer cell lines in the laboratory. This inhibition was comparable to that achieved with the common cancer chemotherapy drug doxorubicin (Caelyx®, Myocet®). In fact, researchers reported that withaferin A, a specific compound extracted from ashwagandha, was more effective than doxorubicin in inhibiting breast and colon cancer cell growth.11,14
Scientists in India recently conducted cell studies showing that ashwagandha extract disrupts cancer cells' ability to reproduce—a key step in fighting cancer. Additionally, laboratory analysis indicates that ashwagandha extract possesses anti-angiogenic activity, also known as the ability to prevent cancer from forming new blood vessels to support its unbridled growth. These findings lend further support to ashwagandha's potential role in fighting cancer.15 Based on these studies, research in this area continues.
In another study, orally administered ashwagandha extract significantly inhibited experimentally induced stomach cancer in laboratory animals. Tumor incidence was reduced by 60% and tumor multiplicity (number) by 92%. Similarly, in a rodent model of skin cancer, ashwagandha inhibited tumor incidence and multiplicity by 45% and 71%, respectively.16 Ashwagandha's protective effect against skin cancer has been shown in other studies as well.17
A recent experiment demonstrated that ashwagandha extract produced a marked increase in life span and a decrease in tumor weight in animals with experimentally induced cancer of the lymphatic system.18 This is an exciting finding, suggesting that ashwagandha could enhance survival in individuals with cancer.
Ashwagandha's Pharmacological Activity

Scientists speculate that some of ashwagandha's benefits stem from its antioxidant properties and ability to scavenge free radicals.10
Two main classes of compounds—steroidal alkaloids and steroidal lactones—may account for its broad range of beneficial effects. Steroidal lactones comprise a class of constituents called withanolides. To date, scientists have identified and studied at least 12 alkaloids and 35 withanolides. Much of ashwagandha's pharmacological activity has been attributed to two primary withanolides, withaferin A and withanolide D.11
Other studies reveal that ashwagandha has antimicrobial properties, with antibacterial activity against potentially dangerous bacteria, including Salmonella, an organism associated with food poisoning. This activity was demonstrated in cell cultures as well as in infected laboratory animals.12
Additional studies show that ashwagandha root extract enhances the ability of macrophage immune cells to "eat" pathogens, as compared to macrophages from a control group that did not receive ashwagandha.13
Ashwagandha extract may also have applications as an adjunct to cancer chemotherapy treatment. One of the consequences of chemotherapy is neutropenia, a decrease in white blood cells called neutrophils that can leave patients dangerously vulnerable to infection. A study of animals demonstrated that orally administered ashwagandha extract protected against this decline in infection-fighting neutrophils. While further human studies are needed, these findings suggest that ashwagandha may be an excellent adjunctive therapy to chemotherapy.19
Another animal study investigated ashwagandha extract's effects in normalizing the immune-suppressing effects of chemotherapy. When test animals received a common chemotherapy drug, levels of the desirable immune factors interferon-gamma and interleukin-2 decreased.
When the animals also received orally administered ashwagandha extract, however, their immune system parameters remained normal. These findings add support to the idea that ashwagandha may help protect immune function during chemotherapy treatment.20

Conclusion
Chronic stress exacts a high price from our bodies as well as our minds. Many degenerative diseases, as well as premature aging, are associated with chronic nervous tension.. There is great need for safe and effective prevention strategies to combat the ravages of stress on our nervous system.
Ashwagandha, an exotic Indian herb, has demonstrated anti-anxiety and neuroprotective effects, and tantalizing evidence suggests that it is also a cancer fighter. Animal toxicity studies indicate that this remarkable plant is safe and well tolerated.21

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[www.keralites.net] Constipation - Ayurvedic Treatment

Constipation Causes, Ayurvedic Treatment, Home Remedies

Constipation can be much more than just slow bowel movements. As per Ayurveda, constipation is a signal of Vata imbalance and blockage of channels. A patient with depression or rheumatoid arthritis usually has constipation as associated symptom. A patient with migraine can also have constipation. Relieving constipation can contribute to relief in migraine and depression as well, in some cases.
Even though it is a simple discomfort, if it is not treated in time or if neglected, it may lead to a major problem. So there is immediate need to look into this health discomfort, seriously.
The real problem with constiptaion:
Some people opine that with constipation, the waste products are stuck inside the intestines. Due to those stuck waste products, there will be complications. In fact, the reason is much deeper than that. The large intestine is designed to store feces for a certain amount of time. So, holding it for some more amount of time is not a big task for it. The real problem is, lack of bowel movements for a long period of time sends wrong signals to liver, brain, immune system etc, leading to migraine and such other complications (as explained below)
constipation - diagrammatic representation
constipation – diagrammatic representation
Ayurvedic synonyms for constipation: Vibandha, Vishtabdhata, Malabaddhata, Baddhavarchas, Stabdha Pureeshata, Varcho Vibandha etc.
Dosha responsible for constipation: Apana Vata is responsible for the free flow/expulsion of stool. When the functions of Apana Vata are significantly affected, it results in constipation.
Causes for constipation – Vibandha
Intake of food possessing dry, light, rough qualities. Any food that causes dryness of mouth, lightness in the body and roughness in skin.
Excessive consumption of pungent, astringent and salt foods
Night awakening
Less intake of water
Working in strong sunlight, long walk, heavy travelling
Sitting at a same place for a very long time
Lack of sufficient fibers in diet
Neurological disorders such as Parkinson's disease
Excessive use of antacids
Depression
Rheumatoid arthritis
Pregnancy – the fetus putting pressure on the intestines, causing lack of bowel movements
Colon cancer
Intestinal obstruction – structural problems such as twisting of intestines (volvulus).
Pathology of constipation as per Ayurveda:
Due to the above said Vata imbalancing factors, Apana vata is aggravated and it is blocked in the lower part of the large intestine, which results in constipation. Depending on the grade of affliction, absolute constipation or hard stool are complained by the patients.
Complications of Constipation:
If the complaint is neglected for long and causative factors are further continued,
Hemorrhoids,
Fissure in ano,
Gaseous distention of abdomen, bloating,
fecolith – hard, stone like feces ,
Headache, liver disorders and various metabolic as well as intestinal diseases may be originated.
In few of the individuals back ache, reverse peristalsis etc also found.
Line of treatment in Constipation (Vibandha):
Mild oleation (Mridu snehana) –
Internal oleation – Abhyantara Snehana – administering 5 – 10 grams of ghee or medicated ghee such as Sukumara Ghrita
External oleation – oil massage with sesame oil / Maha Narayana oil
Laxatives-Sukha virechana and vatanulomana oushadha
use of Suppositories – Guda Varti
Tips for preventing constipation:
Include fibers in your diet. Lots of fruits, vegetables, legumes, corn (bran), cauliflower, raisins, cabbage, berries, green leafy vegetables, celery, beans, guava, figs, flax seed, spinach, orange, mushroom.
Consider eating fruit and vegetable salad mix as part of your lunch or dinner.
Drink good amounts of water throughout the day. Note that, in a normal person, Ayurveda advises to drink water only when thirsty. But in a disease condition, such as constipation, one can have good amounts of water. Water along with fiber rich diet softens bowels and prevents constipation.
Avoid excess of coffee and tea. Some people will not get bowel movement urges unless they have their coffee or tea. This advice is not applicable to them.
Milk and dairy products: If you are feeling constipated, consider cutting down on milk and dairy products.
Exercise: Do not sit at a place for a long period of time. Consider walking / jogging for at least 15 minutes in a day
Do not hold the urge: As per Ayurveda, a natural urge is a signal to the person to act. It needs to be attended immediately. Regular holding of urge eventually will lead to constipation.
Avoid excessive spicy food, heavy non veg, and fried food.
Tips for treating constipation:
Drink two to four extra glasses of water a day (unless fluid restricted).
Try warm liquids, especially in the morning.
Drink a cup of warm water in the evening.
Consider getting an oil massage or do it yourself.
Treating the underlying cause:
In case of depression, apart from constipation, depression symptoms should also be treated.
In case of irritable bowel syndrome, where constipation is an associated symptoms in few cases, correction of digestion process should be given due importance.
In case of migraine, rheumatoid arthritis associated with constipation, the disease should also be given due attention in treatment.
Herbs useful in mild constipation:
Hareetaki -Chebulic myrobalan-Terminalia chebula
Aragwadha-Cassia fistula
Draksha-Raisins-Dry grapes-Vitis vinifera
Patola- Trichosanthes dioica
Katukarohini-Picrorrhiza kurroa
Castor oil – Apart from constipation, castor oil in combination with other herbs is used in many diseases. For example: Castor oil with Haritaki is used in treating rheumatoid arthritis.
Herbs useful in sever constipation:
Jayapala-Croton tiglium
Danti- Baliospermum montanum
Trivrit-Operculina turpethum
Ayurvedic Medicines for constipation:
Avipattikara choorna - A famous herbal powder mix, useful in gastritis, indigestion, urinary tract disorders, liver disorders, alcoholism
Abhayarishta – Useful in piles, hemorrhoids, relieves bloating, constipation. Improves digestion
Swadishta virechana choorna
Trivrit lehyam - Useful in constipation, diseases of heart. Also used in Virechana (Purgation treatment)
Abhaya modaka
Triphala choorna – Useful in eye disorders, liver and spleen related disorders, a natural anti oxidant.
Dantyarishta – used in the treatment of hemorrhoids, constipation, gastric, intestine and spleen related diseases.
Drakshadi avaleha – used in jaundice, fatty liver changes, anemia
Icchabhedi rasa – Very powerful purgative. Used only in severe conditions
Ashwakanchuki rasa – used in the treatment of cold, cough, bronchitis, asthma, fever.
Gandharvahastadi kashaya – used in the Ayurvedic treatment of Vata imbalance, bloating, constipation, lack of taste in food.
Anthrakutharam Gulika - Ayurvedic tablet used in bloating, constipation and such other abdominal conditions.
Sukha Virechana Vati – Also used in Panchakarma treatment
Pancha Sakara Churna – Famous medicine in North India, also useful in indigestion
Naracha Rasa – used in treatment of ascites and constipation.
Kayam Churna – a proprietary Ayurvedic medicine
Erandabhrista hareetaki – Haritaki powder is fried in castor oil and is administered.
Aragwadharishta
Patoladyarishta
Padavaladi gana kashaya
Rectal suppository – Phala varti
Simple remedies for Constipation:
Soak 10-15 raisins in water in the morning and consume it at night.
1 teaspoon of cow's ghee should be dissolved in one cup (150ml) of warm water. In non- diabetic patients, 1 spoon of sugar candy can also be added (in non diabetic patients) and taken during bed time. This is highly effective against mild constipation.
Those who pass the bowel like pencil (hard) or like pellets, Gulkhand is administered during night time along with milk.
The fruit pulp of Aragwadha is taken (10grams) along with water or milk. This helps to relieve even chronic kind of constipation.
The tender leaves of Castor (Eranda) (2-4) are taken and ground into fine paste. To this pulp of Aloe vera is added. Consumption of this helps people, who frequently suffer from constipation.
Regular use of aloe vera pulp in diet prevents hard bowels.
Yogasanas for constipation:
Pavana Muktasana, Uttana Padasana, and other Asanas and exercises that put pressure on abdomen are very useful in the treatment.
Medicines that cause constipation:
Allopathic antidepressants such as amitriptyline and imipramine, anti convulsants such as phenytoin, carbamazepine, Iron supplements, Antacids with aluminium may cause constipation.
Ayurvedic medicines containing Guggulu and Sallaki as ingredients may contribute to constipation. In such patients, usually Triphala Churna is adminsitered to nullify the side effect.
Caution for laxatives:
Overuse of laxatives for a long period of time eventually worsens constipation. Hence, when you are prescribed a medicine for constipation, be proactive to change your lifestyle and diet habits, as explained above, so as to prevent dependency on medications.