WINTER WISDOM

In London, pipes carrying water burst during winter. This happens because the metal pipes carrying the water contract as a result of the cold. What happens to metal could also happen to our bodies except that our bodies have been provided with a thermostat, which helps regulate the body temperature

Never the less, the human body responds differently to different seasons. Just as our bodies need a different type of clothing in different seasons; we also need to eat differently

Warming Foods :
According to Chinese medicine, food apart from having a physical nature to it – like proteins, fats, carbohydrates – also has a thermal nature. It has warming and cooling properties for e.g. ginger, garlic, most grains like wheat, jowar, bajri, onions, sarsoo, green chillies, pepper, mustard have a warming effect on the body. Dates, honey and jaggery (gud) are sweetners that have a warming effect. All animal products are essentially warming.

Effect of cooking
Cooking methods that require longer cooking time impart more warming qualities to food e.g. cooking vegetables on slow fire, imparts more warming qualities than stir frying. Pulses that are pressure cooked over medium heat like kabuli channa, rajhma, black dal have a more warming effect on the body as compared to pulses like mung beans which are sprouted and stirfried to be added to salads or dishes. Although eating ‘raw’ foods has its own set of benefits, eating them during the cold season may cause weakness, indigestion and discomfort.

Moderately cooked food, especially in winter is better digested, its nutrient are better assimilated, which in turn gives warmth and energy to the body.Food habits are usually carried forward from generation to generation. They are also a result of our lifestyles. Individuals react differently to weather changes. People with cold signs dislike the winters and need more warming foods. Cold temperatures cause contraction. A person moves around with difficulty. Those suffering from arthritis experience more pain in their joints. They should take flaxmeal powder or alsiseed powder twice a day, one tablespoon each time to reduce pain and inflammation. They should have warming food like hot soups flavoured with pepper and ginger.

However those with hot signs like large appetite, glowing face, coated tongue, redness of the eyes, tolerate cold climates better. They can tolerate some amount of cooling foods like raw salads and fruits. Usually if you pay attention to the body’s demand, the body’s internal wisdom takes over the choice of foods.
In the winter, our food intake should be such that it gives our body warmth and the energy that is necessary to maintain peak performance.
FOOD CHOICES FOR WINTER
Foods have specific properties. Some foods help to increase energy, others calm the mind, some foods reduce mucous, some provide warmth and others cool the body. Also each individual has a unique constitution. One man’s food may be another man’s poison. Therefore food plans should be designed to suit a persons constitution. It is only then that he will begin to experience good health.
FOOD CHOICES FOR WINTER
1. In the winter you should have fewer salads
2. Reduce the intake of cooling drinks like cocunut water, buttermilk, lime juice.
3. Avoid intake of foods below room temperature.
4. Drink hot soups with warming spices like pepper, ginger, garlic, onions.
5. Increase intake of whole grains like jowar, bajri, makai, oats.
6. Include dry fruits like walnuts, almonds, figs and dates. These provide the body with essential oils and the much needed warmth and energy.
7. Those who eat non-vegetarian foods can increase intake of eggs, fish, chicken to at least 3-4 times in a week.
8. Alcohol also has a warming effect on the body. Those of you who take alcohol – red wine should be a good choice. It has many health benefits. A glass of wine a day can help you make severe winters more bearable.
9. Above all, in the winters you must eat foods that are steaming hot. You will find those stimulating and keep you in better health.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

Stay Healthy….. Keep glowing!

Beauty is an inside job. I firmly believe that health is the foundation to beauty. The signs of good health can be easily recognised by everyone. A glowing skin, lustrous hair, a firm body and radiant eyes are not possible unless a person is truly healthy from within.

Skin
The condition of your skin is often a reflection of your insides. Imbalances and toxic overload that collect due to improper elimination and poor liver function can reflect in skin conditions such as eczema, acne, rashes and a number of other disorders.

Puffy, swollen Skin
A number of mornings you wake up to find puffy bags under your eyes. This puffiness comes from fluid retention caused by gravity while you were lying asleep. On waking up, this fluid moves down to your legs and feet. This condition is referred to as oedema or water retention. These fluids that puff up the tissues beneath your skin are a consequence of incorrect eating. Salt draws fluid in to the tissues. Fats in the blood stream slow circulation and cause bottlenecks. These areas of trapped blood cause fluids to escape the blood vessels, and enter the tissues causing them to swell up.
A high protein and moderate carbohydrate diet is what you should switch to in order to improve circulation and flush out oedema.

The role of vitamins in skin care
Have you ever wondered if plants needed to shield themselves from the destructive UV rays? Sunrays induce free radical formation in plants too? But they manage to neutralize them. With lots of Beta-carotene!
Two carrots a day are enough to fight the damaging effects of sunrays. Vitamins C and E, and selenium are other antioxidants available through plant food. Eating a nutritious diet rich in fibre, vitamins, minerals and antioxidants can help you ward off UV damage.

Gama Linolenic acid is an essential fatty acid and is responsible for a smooth and supple skin. Supplements of Gama Linolenic acid help in preventing the skin from dryness and thus help prevent premature wrinkling. As your body grows older, its ability to make Gama Linolenic acid decreases and the skin gets dry and undernourished. It is therefore wise to take Gama Linolenic acid supplements after the age of forty.
These are available in most medical shops.

Detoxify and rejuvenate
Healthy skin is determined not only by good external care but by internal health as well. In order to combat the free radical attacks that affect overall health and steal the beauty of your skin, it is extremely important to undertake a detoxification program. Packed with the antioxidant punch, vegetable juices can nourish your body and rejuvenate your skin.

Your skin is not only a mirror of what you eat, but also how you feel. When your mind is unsteady and stressed, your skin will look dull and listless. And when you are happy and relaxed you skin will reflect the radiant glow. Therefore keep smiling.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

NATURAL WAYS TO A BEAUTIFUL MIND

Everyone feels low, now and again. It is quite normal to go through periods of sadness. But if this low feeling persists beyond a normal period, you may well be suffering from depression. Depression is a vague term used to describe a range of emotions. Sometimes you experience melancholy, sometimes you feel exhausted, over anxious, stressed and at other times you just feel emotional and tearful. Lying submerged beneath these emotions are a host of reasons ranging from nutritional deficiencies to hormonal imbalances, PMS, menopause etc.

Food nourishes the body and the brain. If you have been eating incorrectly, effects of nutritional deficiencies are often reflected in mental symptoms. In fact deficiencies of any vitamin and mineral can show up first as impaired memory, lack of concentration, followed by moodiness, feeling of lack of self-worth, undernourished mind. There are a number of nutrients, herbs, amino acids, essential fatty acids that have a significant role to play in the prevention of depression

Vitamins and minerals: Unfortunately, our bodies cannot make their own vitamin supply. Therefore it is necessary to eat a well balanced diet to get adequate amounts of nutrients. However, the food that we eat is deficient in a whole lot of vitamins, and to add to this, most of us have badly maintained digestive systems. As a result, vitamin deficiencies, over the years can manifest themselves as depression. When these deficiencies are treated with supplements there is a reversal of symptoms. A deficiency of B1 (Thiamine) can lead to memory problems, lack of sleep, stomach upsets etc. Niacin deficiency can produce agitation, anxiety. Similarly, deficiency of vitamin B6, B12, folic acid can cause confusion, weakness, palpitation, anaemia, mood swings etc. Vitamin C is important for good mental health. In depressed individuals a 2-3 gm dose of sodium ascorbate helps to reduce symptoms of depression. A deficiency of minerals like sodium, potassium, magnesium, calcium and zinc can often lead to muscle fatigue as these minerals are essential to many processes related to brain function. Minerals deficiencies show up faster than vitamin deficiencies.

St John’s wort: Herbs have a track record of providing health benefits to thousands of people without any significant side effects. St John’s wort is one such herb which has been extensively used to manage depression. It contains hypercin, which is known to have anti depressant properties. Herbal remedies usually take a long time to have effect. It may take as long as 4-6 weeks for an individual to experience its antidepressant effects. Few people experience nausea and gastro intestinal disturbances on taking St. John’s wort. Therefore it is best taken with meals to reduce discomfort.

Kava-Kava : This herb is usually used to calm the nerves and help you sleep better. It helps relieve tension and anxiety. It has been used for centuries in the South pacific region. It is effective for treating depression related to menopause.

Ginkgo Biloba : This is one of the best researched herbs in Europe. It improves mental functioning and has serotonin enhancing effects. Serotonin is the `feel-good’ neurotransmitter. It has been shown to have effective antidepressant effect. But it may take as long as two to ten weeks before you can experience its mood boosting properties.

Most herbs taken under proper guidance have minimal or no side effects. However, we are all different, so each one of us can be affected in different ways. Herbs work best when taken in combination with other herbs, vitamins, minerals, correct food intake and proper counselling sessions involving psychotherapy. This is a natural approach to medical care and it is the approach of the future.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

How your nails reflect your health

Has it ever occurred to you that nails can help gauge your health status? Healthy nails should sport a typical pink shade. They are slightly raised in the middle, then curve down a bit at the tip. But sometimes they may change color, texture and shape, signifying a deficiency of nutrients, infection or an underlying health issue.

Fingernails are made of keratin, a protein similar to what hair is made of. Just like hair, which turns brittle, dull and dry if not provided with adequate nourishment the nails too lose their color, luster and tone. Although the rate varies in each individual, nails grow an inch and half each year. Nails grow quicker in younger people than older people, in pregnancy, in summer than in winter and in hands rather than in feet.

Here is a snapshot of certain symptoms of nails, what they signify and the possible treatment through food.

Abnormality in nail shapes
A nail which curves in the opposite direction at the tip is a symptom of chronic iron deficiency anemia. Whereas, nails that curl under the tips signify heart or respiratory problems. Similarly, nails raised at the base may also indicate respiratory trouble. Hormonal disorders may lead to square wide nails, and flat-thin nails may be a result of insufficient vitamin B12. Meat, dairy products and eggs are great sources of vitamin B12. Besides, having a good intake of iron rich foods through green leafy vegetables, nuts and organ meats, complimenting it with vitamin C sources such as any citrus fruit or lemon juice, helps enhance iron absorption.

Peeling
The nail contains several layers of keratin that are sealed together. However, when unprotected hands are exposed to hot air, water or cold air, these sealed layers may peel off. Peeling nails means that the diet is lacking in omega fatty acids. Supplementing the diet with foods rich in omega fatty acids, such as walnuts, flax seeds, almonds, nuts, sunflower seeds and evening primrose oil will help improve moisture levels of dull nails. Besides, moisturizing your hands with a body lotion also helps keep the layers supple.

Brittleness
Many women are often heard of complaining about their nails being too brittle and tend to crack too easily. Though the problem seems quite simplistic, there are several underlying causes. Brittle nails cannot hold on the moisture, tend to dry too easily and crack. An under-active thyroid is often associated with brittle nails. A diet lacking in calcium and protein also cause nails to break or crack easily as the nails lack in strength. Consume foods rich in iron (methi, nachini, fish, and most leafy vegetables) and having biotin supplement and eggs will help rectify the problem to a certain degree. Besides, one must try to avoid leaving hands wet for too long as they worsen brittleness. You can increase calcium intake through green leafy vegetables, dairy products, sesame seeds or even a daily calcium supplement.

Looking yellow
Yellowing nails are early signals of various internal disorders, such as diabetes, respiratory or liver problems. Yellow spots on the nails can be an indicator of fungus or psoriasis. Seek your doctor’s advice for fungal problems.

White spots
White lines found in or across a nail most likely indicates iron or zinc deficiency, but it may also be a sign for fever, heart disease, kidney disorder or liver problems. It can also signify more complex issues like eczema or psoriasis. To raise your zinc levels, eat dried beans, cashews, yogurt, raisin, chickpeas, dairy products, almonds, milk, chicken breast, kidney beans, peas and oatmeal.

Turning colors
Fungal infections are one of the leading causes for fingernails to take on an unhealthy tinge. A yeast infection causes the nail to separate from the base. Whereas, a bacterial infection can cause the affected nail to turn slightly green. Bluish nail beds can be a sign of lung trouble, which causes poor circulation in the finger tips, whereas reddish-brown spots can indicate a deficiency of folic acid, protein or vitamin C. Undergoing treatment with antibiotics and diet rich in anti-oxidants will help ease the problem to a certain degree. Consuming broccoli, fish, onion, apples, cucumbers, grapes, garlic, asparagus (rich in sulphur) ensures proper circulation and good nail growth.

Nail textures
When the nail texture shows vertical ridges along the surface, this may be an indicator of kidney trouble, iron deficiency, poor absorption of vitamins and nutrients, and an overall poor health of an individual. These vertical ridges along with bumpy nails may also indicate the possibility of developing arthritis. When the ridges run horizontal rather than vertical, they may be indicative of physical and mental stress. A diet rich in vitamin C and B-complex vitamins helps reduce the appearance of these ridges.
For healthy nails makes sure you eat plenty of good quality protein. Avoid applying artificial nails over your own. They may look nice, but they destroy your nails and may also contribute to fungal infections.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

How to deal with Depression?

All of us have experienced the blues from time to time. But it’s a serious disorder if the blues don’t let go of you! Depression may look and sound like the blues, but it lasts longer and has a more profound effect on the body. It is the most unpleasant experience a person can go through. Its normal to feel gloomy, disappointed or heart broken when you lose a loved one or divorce or have a sudden financial problems. But if these feelings persist beyond a `normal’ period, you may well be heading for depression.

You know you are depressed, if you lose interest in friends or hobbies, or if you live in a state of sadness so severe that normal activities seem impossible to perform. Things that used to make you happy, no longer do so. Work becomes uninteresting, you feel lethargic, restless, you either sleep too much or too little, you find it difficult to concentrate on anything and develop an `I don’t care’ attitude. Most people eat more when depressed, but few just give up eating.

Who gets depression ?
Usually people who are very sensitive and insecure. Of course, circumstances can affect ones outlook, but people handle situations differently. Women are more prone to being depressed than men. The reason for this is not known but a probable explanation could be that they find themselves in depression promoting circumstances like depending upon the male members for financial support, for going out for social acceptance etc. Depression in women can also be attributed to hormonal factors, premenstrual syndrome, menopause, low haemoglobin levels etc. Depression is also known to run in families.

Whatever the cause of depression may be, its effects can be devastating. It can reduce a persons immunity, lower his energy levels, affect family life and performance at work, cause migraines, backaches, body aches etc. It is true that whatever we think correspondingly affects some part of the human anatomy. The MIND can create disease. Once the mind is affected, a lot of negativity sets in, and it takes about 4-6 months to have repercussions on the physical body in the form of some ailment. Yes! depressed people are more prone to physical ailments than those who remain happy.

Natural remedies:
Severe forms of depression require attention from a trained therapist. What you choose to eat has a profound effect on the mental health of a person. If people haven’t been eating right most of their lives, then it can affect their health in their forties or fifties. Whilst incorrect eating may not be the cause of depression, correcting a deficiency can prove to be beneficial.

Eat more carbohydrates:
Foods rich in carbohydrates like rice, potatoes, pasta and bread helps to build up brain chemicals such a serotonin, that affect ones mood and is often lacking in depressed people. High levels of serotonin elevates mood and promotes a feeling of well-being and satiety. Those suffering from mild depression tend to feel more calm and mellow after eating carbohydrate rich food.

Increase your intake of tryptophan :
This is an amino acid required in the production of serotonin the `feel good’ neurotransmitter. Eating foods rich in tryptophan like pumpkin seeds, sunflower seeds, evening primrose seeds help controlling the `blues.

St. Johns wort :
This herb is known to bring about improvement in feelings of anxiety and depression. It also helps to improve sleep quality. But it usually works if taken for about 4-5 weeks. Check with your therapist before taking it. Do not use it if you are pregnant.

Ginseng :
Siberian ginseng helps to improve energy levels and improves your sense of well-being. It is available in the form of capsules.

B-Vitamins :
These vitamins helps our `postal-system’ or the neurotransmitters to function properly. This in turn affects our sense of well-being. Foods rich in B-vitamins include wheat germ, whole grains, green vegetables, nuts and seeds. Supplements of B-complex are readily available in case you have a severe deficiency.

Rosemary oil :
This is an essential oil, which is a favourite amongst aromatherapist for treating depression. A few drops of this oil can be mixed in any vegetable oil or massage lotion. It helps to stimulate the central nervous system and relieves anxiety. Chamomile and bergamot essential oils can also be used for the same purpose.

Ginkgo Biloba :
Is an herb that improves circulation especially in the elderly who suffer from reduced blood flow to the brain. It also improves mental faculties along with depression.
These herbs and vitamins provide support if you are depressed. But everyone faces depression at some point of life. It is the way you handle it that makes all the difference. You can get over any problem if you truly wish to do so. Have a mind that thinks positively and this will go a long way in helping you through your depression or any other ailment.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

WATER FACTS

Water comprises two-thirds of our body mass. Therefore it is important for us to know how much water we should consume daily and when is the best time to consume it.

Nature has provided us with different types of water and each has its own unique quality. Water from wells is more mineralised. Rain water is light and in the early part of the last century was pure and considered fit for drinking. Now a thick band of pollution encircles the earth and as rain water falls down it picks up dust, smog, lead, pollutants, germs and a host of toxins. Water from springs has it own unique set of minerals specific to that spring. Some of these have healing properties. River and lake water picks up pollutants encountered in its journey. If river water is collected from the mountains at its source, it may be pure. But if it passes through villages and towns, it may get contaminated on its way.

Water can be made free of toxins by purifying it. Distilled water is the most pure form of water. Water when evaporated leaves behind all residues. The residue free evaporated water is then condensed and the vapour is known to be 100% pure water. This is the best from of drinking water. Water filters are able to remove suspended particles. The minerals existing in water and water soluble toxins and chemicals gets into the filtered water. However, if the water is free of soluble toxins like nitrates and nitrites then filtered water is nearly safe for drinking.

How much: The amount of water one consumers influences long term health. Sufficient water intake helps to flush out toxins. One should drink water according to the body’s demand. Mostly those who consume excessive animal products like egg, meat, fish and chicken experience excessive thirst. But with the hectic lifestyles, one tends to miss out on the body’s thirst signals. Most often people often forget to drink water or consume very little. This insufficient water consumption may lead to accumulations of toxins, cause dryness, constipation, tensed nerves, acne, gout, kidney stones, etc. A person may also begin to feel inactive and lethargic since the body cannot perform basic cleansing activities without sufficient water. A normal healthy person should consume at least 8-10 glasses of water daily. Coconut water, lime juice, butter milk may be included in this amount. A person who is involved in a lot of physical activity or stays in the sun needs to increase his water intake to atleast 12-14 glasses a day. However, people suffering from kidney problems, water retention, hypertension need to discuss their water intake with their physicians.

On the other hand, too much water can make a weak person feel cold and affect his digestion. This in turn will adversely affect his energy levels. Some individuals have a cold constitution. They get body ache, gas, lose stools, they are intolerant to cold weather. Such individuals should not drink too much of water and follow their body’s wisdom. They feel energetic with warming foods such as hot soups with a lot of pepper, grains such as rice, jowar, bajri and non-vegetarian foods such as eggs, chicken and fish. Such people usually have a weak digestion. Too much water intake by such individuals may further weaken their digestion.

Vegetarians usually tend to need less water primarily because most fruits and vegetables are made up of 80% water. Pulses and grains when cooked also have a high water content as we add water in them when we cook. But vegetarians who eat a lot of refined sugar and maida based products along with fried and salty foods tend to suffer from acidity and their need for water also increases.

What time: The best time to drink water is when you are thirsty. However, drinking one and a quarter litre of water first thing in the morning is highly beneficial as it cleanses the body off toxins, improves skin texture and relieves constipation. Most people tend to drink water during or soon after meals. In fact in our Indian culture, it is customary to offer a glass of water to the person who has just finished eating his meals. This practice should be stopped. It is wise to drink water half an hour before meals or one hour after meals. Sipping water during meals only helps to dilute the digestive juices and the nutrients from food cannot be effectively extracted. However, if you must drink water during meals out of habit, then a few sips of warm water can be taken during meals.

Sufficient water intake helps the body to remain clean from within and determines efficient nutrient absorption from the food that we eat.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

Get To Know Your Body Type

Discovering your body type is the most important step towards achieving better health because your constitution tells you how nature intends you to eat and live. Just think about it…..Are there some ‘body types’ who are more cancer prone? Not everyone who smokes gets lung cancer. Why do thin people have high cholesterol? Why do some people who eat calorie rich food remain thin and others who barely eat gain weight? It must be something that goes beyond calories, beyond fattening food. Ayurveda tells you that by nature a ‘Vata’ woman will be thin and a ‘Kapha’ woman will be ‘big’ if not heavy.

The Three Body Types: Ayurveda has identified three body types or doshas (Vata, Pitta, Kapha), which we are born with. We inherit our body types, which govern our behavior.
Each of the doshas demonstrate a certain behavioral pattern that is unique to that body type.

Vata: Vata types are usually thin framed but sometimes overweight. They are prone to worry and may suffer from insomnia (lack of sleep). They are usually restless and almost always anxious. All body aches and joint pains, excessive gas are attributed to this dosha. Vata types should get sufficient rest and they should avoid overwork as it gets them out of balance. Vata types when in balance are perhaps the most adjustable in the lot as they are imaginative, sensitive, spontaneous, resilient and exhilarated. They will never miss a chance to flash a huge smile and greet people with joy.

Pitta: Anyone with a radiant complexion, shining hair, and bursting with energy has a good deal of Pitta. Pitta types are warm, loving and have a happy disposition when in balance. They have a good appetite, are in total command of the situation, very intelligent and with good powers of concentration. When Pitta goes out of balance they are typically short tempered, impatient and demanding. They like to argue and have a strong opinion about every topic. When in balance they are confident, enterprising and joyous.

Kapha: They are the ‘coolest’ people you can meet. They have a sturdy frame & tend to put on weight easily. They remain calm collected and relaxed even under stressful situations and therefore enjoy sound health. They are sensitive to others feelings, take a long time to make a decision and seek emotional comfort from eating. They enjoy high carbohydrates meals and love to oversleep. When out of balance they tend to become very complacent, dull and thick headed. When in balance they are loving, forgiving, courageous and sympathetic.
As doshas rule our behaviour, it is very important to make our dohas happy. Things could go haywire if the right balance is not struck and problems such as depression and insomnia will grow into our Prakriti.

Know your imbalances
It is important to know the reasons that cause an imbalance in your doshas so that you can avoid them and stay healthy. Vata gets imbalanced when there is constant stress and mental strain, inadequate sleep, when you skip your meal or when your diet includes a great deal of cold raw foods. All these factors increase Vata. Pitta imbalances are caused when you try to fight stress with anger and frustration. Hot, oily & spicy foods, sour fermented foods, stale foods also lead to Pitta imbalance. Kapha imbalances are caused with gaining excess weight. Consuming too much sugar, salt, fried foods make you feel heavy, lethargic and increase Kapha dosha.

The right diet for your body type: – It is important to eat according to what your body requires rather than what your taste bud demands. Vata types should eat hot meals like warm milk, hot soup, hot rice & dal. Spicy food is more satisfying to the Vata’s taste bud. Ginger is beneficial to improve their digestion. They should avoid raw salad & cold food. Pitta type should eat cold food, juices & salads. Pitta being an hot dohas gets balanced with cold temperatures, natural surroundings, raw fruits & juices. They need to avoid hot, spicy & oily foods. Kapha types do well with pungent food. Kapha types usually have mucous related problems & consuming pungent food helps reduce mucous. They should avoid dairy foods as it makes their system more congested. Raw fruits & vegetables are good for Kapha types & above all they should avoid sweets.

What we have from birth cannot change. However, we can have a life of good health and happiness by controlling the doshas that have a big effect on us. If prevention is better than cure, then balancing your doshas could be the best prevention ever.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

Is a vegan diet beneficial for you?

The 21st century brings along with it escalating rates of chronic disease – from obesity to heart disease, cancer, diabetes precipitated due to eating excessively and not exercising adequately, combined with a stressful lifestyle. Keeping this in mind, it may be a good idea for those suffering from chronic lifestyle disease to consider becoming vegan.

Although, I do believe that ‘one size does not fit all’ as far as diets are concerned, but if you do suffer from heart disease, high blood pressure, type II diabetes, PCOD, constipation, you may choose to try out a vegan diet as it has the potential to protect you from disease progression and reverse some of your discomfort both in terms of symptoms as well as blood reports.

This diet consists of plant-based foods, with plenty of fresh fruits and vegetables, whole grains, beans, legumes, nuts and seeds. Since, a vegan diet is full of these healthy staples, they tend to be higher in vitamins, minerals, phytochemicals and fibre, along with an abundance of vitamins like B, C, and E, magnesium, potassium, iron and antioxidants while also being low in cholesterol and saturated fats.

A plant-based vegan diet reduces the risk of metabolic disorders like type 2 diabetes, cardiovascular disease, hypertension, stroke, obesity, some cancers including prostate and colon cancer, because it is alkaline in nature and has an anti-inflammatory effect.

Cancer (Prostate, Colon & Breast cancer) – According to a study, men who switched to a vegan diet, had subdued progression of prostate cancer. Similarly, it was observed that countries where women consume very little animal products have a much lower rate of breast cancer development as opposed to others. Vegan diet can also greatly reduce your chances of colon cancer due to abundance of whole grains, fresh fruits and vegetables.

Cataracts & Macular degeneration – Vegan diet can prevent the formation of cataract and ward off the onset of macular degeneration, due to its richness in fresh fruits and vegetables, carrots, pumpkin, etc., that are high in antioxidants.

Arthritis & Osteoporosis – If you suffer from pain related to arthritis and osteoporosis, avoiding wheat, rye, barley (gluten) in grains and consuming millets like jowar, bajra, naachini, brown rice along with pulses and vegetables has shown promising improvement in pain management in rheumatoid arthritis as well as preventing osteoporosis.

In addition, going vegan makes you lose weight and increases your energy levels. According to many population based studies a vegan diet leads to a lower BMI (body mass index), that means healthy weight and lack of excess fat on the body. Vitamins like A and E from nuts and vegetables help improve skin. Studies also indicate that the health span of a vegan individual is increased by an average of three to six years. When switching to a vegan diet, many women report less intense PMS symptoms.

Being vegan also has a positive impact on the environment as a vegan lifestyle reduces the toll on the environment since growing plants takes fewer resources when compared to rearing animals meant for food. But do remember that if you are a vegan, eating dal and rice and grains, nuts and seeds but not adequate fruits and vegetables, you may not be able to reap the benefits of a vegan diet.

The bottom line is, that whether you choose to become a vegan or follow a high fat ketogenic diet of good fats and meats or decide to go high protein (Dr. Atkins diet) with lots of chicken, fish, eggs and meat – whatever you choose, will work for sometime and make you lose some kilos but what is most important, is that it should have a positive impact on your overall health and wellbeing. For that you need to eat lots and lots of vegetables. Nothing keeps us young, vibrant and disease free as eating lots of vegetables. So, remember to eat lots of vegetables no matter what type of diet you choose to follow. Once you begin eating vegetables, you will also be able to keep your body alkaline, detoxified and healthy. Good nutrition has a powerful effect on a person’s health and should be used as the first line of treatment against any disease.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

WINTER WISDOM

In London, pipes carrying water burst during winter. This happens because the metal pipes carrying the water contract as a result of the cold. What happens to metal could also happen to our bodies except that our bodies have been provided with a thermostat, which helps regulate the body temperature

Never the less, the human body responds differently to different seasons. Just as our bodies need a different type of clothing in different seasons; we also need to eat differently

Warming Foods :
According to Chinese medicine, food apart from having a physical nature to it – like proteins, fats, carbohydrates – also has a thermal nature. It has warming and cooling properties for e.g. ginger, garlic, most grains like wheat, jowar, bajri, onions, sarsoo, green chillies, pepper, mustard have a warming effect on the body. Dates, honey and jaggery (gud) are sweetners that have a warming effect. All animal products are essentially warming.

Effect of cooking
Cooking methods that require longer cooking time impart more warming qualities to food e.g. cooking vegetables on slow fire, imparts more warming qualities than stir frying. Pulses that are pressure cooked over medium heat like kabuli channa, rajhma, black dal have a more warming effect on the body as compared to pulses like mung beans which are sprouted and stirfried to be added to salads or dishes. Although eating ‘raw’ foods has its own set of benefits, eating them during the cold season may cause weakness, indigestion and discomfort.

Moderately cooked food, especially in winter is better digested, its nutrient are better assimilated, which in turn gives warmth and energy to the body.Food habits are usually carried forward from generation to generation. They are also a result of our lifestyles. Individuals react differently to weather changes. People with cold signs dislike the winters and need more warming foods. Cold temperatures cause contraction. A person moves around with difficulty. Those suffering from arthritis experience more pain in their joints. They should take flaxmeal powder or alsiseed powder twice a day, one tablespoon each time to reduce pain and inflammation. They should have warming food like hot soups flavoured with pepper and ginger.

However those with hot signs like large appetite, glowing face, coated tongue, redness of the eyes, tolerate cold climates better. They can tolerate some amount of cooling foods like raw salads and fruits. Usually if you pay attention to the body’s demand, the body’s internal wisdom takes over the choice of foods.
In the winter, our food intake should be such that it gives our body warmth and the energy that is necessary to maintain peak performance.
FOOD CHOICES FOR WINTER
Foods have specific properties. Some foods help to increase energy, others calm the mind, some foods reduce mucous, some provide warmth and others cool the body. Also each individual has a unique constitution. One man’s food may be another man’s poison. Therefore food plans should be designed to suit a persons constitution. It is only then that he will begin to experience good health.
FOOD CHOICES FOR WINTER
1. In the winter you should have fewer salads
2. Reduce the intake of cooling drinks like cocunut water, buttermilk, lime juice.
3. Avoid intake of foods below room temperature.
4. Drink hot soups with warming spices like pepper, ginger, garlic, onions.
5. Increase intake of whole grains like jowar, bajri, makai, oats.
6. Include dry fruits like walnuts, almonds, figs and dates. These provide the body with essential oils and the much needed warmth and energy.
7. Those who eat non-vegetarian foods can increase intake of eggs, fish, chicken to at least 3-4 times in a week.
8. Alcohol also has a warming effect on the body. Those of you who take alcohol – red wine should be a good choice. It has many health benefits. A glass of wine a day can help you make severe winters more bearable.
9. Above all, in the winters you must eat foods that are steaming hot. You will find those stimulating and keep you in better health.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

Stay Healthy….. Keep glowing!

Beauty is an inside job. I firmly believe that health is the foundation to beauty. The signs of good health can be easily recognised by everyone. A glowing skin, lustrous hair, a firm body and radiant eyes are not possible unless a person is truly healthy from within.

Skin
The condition of your skin is often a reflection of your insides. Imbalances and toxic overload that collect due to improper elimination and poor liver function can reflect in skin conditions such as eczema, acne, rashes and a number of other disorders.

Puffy, swollen Skin
A number of mornings you wake up to find puffy bags under your eyes. This puffiness comes from fluid retention caused by gravity while you were lying asleep. On waking up, this fluid moves down to your legs and feet. This condition is referred to as oedema or water retention. These fluids that puff up the tissues beneath your skin are a consequence of incorrect eating. Salt draws fluid in to the tissues. Fats in the blood stream slow circulation and cause bottlenecks. These areas of trapped blood cause fluids to escape the blood vessels, and enter the tissues causing them to swell up.
A high protein and moderate carbohydrate diet is what you should switch to in order to improve circulation and flush out oedema.

The role of vitamins in skin care
Have you ever wondered if plants needed to shield themselves from the destructive UV rays? Sunrays induce free radical formation in plants too? But they manage to neutralize them. With lots of Beta-carotene!
Two carrots a day are enough to fight the damaging effects of sunrays. Vitamins C and E, and selenium are other antioxidants available through plant food. Eating a nutritious diet rich in fibre, vitamins, minerals and antioxidants can help you ward off UV damage.

Gama Linolenic acid is an essential fatty acid and is responsible for a smooth and supple skin. Supplements of Gama Linolenic acid help in preventing the skin from dryness and thus help prevent premature wrinkling. As your body grows older, its ability to make Gama Linolenic acid decreases and the skin gets dry and undernourished. It is therefore wise to take Gama Linolenic acid supplements after the age of forty.
These are available in most medical shops.

Detoxify and rejuvenate
Healthy skin is determined not only by good external care but by internal health as well. In order to combat the free radical attacks that affect overall health and steal the beauty of your skin, it is extremely important to undertake a detoxification program. Packed with the antioxidant punch, vegetable juices can nourish your body and rejuvenate your skin.

Your skin is not only a mirror of what you eat, but also how you feel. When your mind is unsteady and stressed, your skin will look dull and listless. And when you are happy and relaxed you skin will reflect the radiant glow. Therefore keep smiling.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

NATURAL WAYS TO A BEAUTIFUL MIND

Everyone feels low, now and again. It is quite normal to go through periods of sadness. But if this low feeling persists beyond a normal period, you may well be suffering from depression. Depression is a vague term used to describe a range of emotions. Sometimes you experience melancholy, sometimes you feel exhausted, over anxious, stressed and at other times you just feel emotional and tearful. Lying submerged beneath these emotions are a host of reasons ranging from nutritional deficiencies to hormonal imbalances, PMS, menopause etc.

Food nourishes the body and the brain. If you have been eating incorrectly, effects of nutritional deficiencies are often reflected in mental symptoms. In fact deficiencies of any vitamin and mineral can show up first as impaired memory, lack of concentration, followed by moodiness, feeling of lack of self-worth, undernourished mind. There are a number of nutrients, herbs, amino acids, essential fatty acids that have a significant role to play in the prevention of depression

Vitamins and minerals: Unfortunately, our bodies cannot make their own vitamin supply. Therefore it is necessary to eat a well balanced diet to get adequate amounts of nutrients. However, the food that we eat is deficient in a whole lot of vitamins, and to add to this, most of us have badly maintained digestive systems. As a result, vitamin deficiencies, over the years can manifest themselves as depression. When these deficiencies are treated with supplements there is a reversal of symptoms. A deficiency of B1 (Thiamine) can lead to memory problems, lack of sleep, stomach upsets etc. Niacin deficiency can produce agitation, anxiety. Similarly, deficiency of vitamin B6, B12, folic acid can cause confusion, weakness, palpitation, anaemia, mood swings etc. Vitamin C is important for good mental health. In depressed individuals a 2-3 gm dose of sodium ascorbate helps to reduce symptoms of depression. A deficiency of minerals like sodium, potassium, magnesium, calcium and zinc can often lead to muscle fatigue as these minerals are essential to many processes related to brain function. Minerals deficiencies show up faster than vitamin deficiencies.

St John’s wort: Herbs have a track record of providing health benefits to thousands of people without any significant side effects. St John’s wort is one such herb which has been extensively used to manage depression. It contains hypercin, which is known to have anti depressant properties. Herbal remedies usually take a long time to have effect. It may take as long as 4-6 weeks for an individual to experience its antidepressant effects. Few people experience nausea and gastro intestinal disturbances on taking St. John’s wort. Therefore it is best taken with meals to reduce discomfort.

Kava-Kava : This herb is usually used to calm the nerves and help you sleep better. It helps relieve tension and anxiety. It has been used for centuries in the South pacific region. It is effective for treating depression related to menopause.

Ginkgo Biloba : This is one of the best researched herbs in Europe. It improves mental functioning and has serotonin enhancing effects. Serotonin is the `feel-good’ neurotransmitter. It has been shown to have effective antidepressant effect. But it may take as long as two to ten weeks before you can experience its mood boosting properties.

Most herbs taken under proper guidance have minimal or no side effects. However, we are all different, so each one of us can be affected in different ways. Herbs work best when taken in combination with other herbs, vitamins, minerals, correct food intake and proper counselling sessions involving psychotherapy. This is a natural approach to medical care and it is the approach of the future.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

How your nails reflect your health

Has it ever occurred to you that nails can help gauge your health status? Healthy nails should sport a typical pink shade. They are slightly raised in the middle, then curve down a bit at the tip. But sometimes they may change color, texture and shape, signifying a deficiency of nutrients, infection or an underlying health issue.

Fingernails are made of keratin, a protein similar to what hair is made of. Just like hair, which turns brittle, dull and dry if not provided with adequate nourishment the nails too lose their color, luster and tone. Although the rate varies in each individual, nails grow an inch and half each year. Nails grow quicker in younger people than older people, in pregnancy, in summer than in winter and in hands rather than in feet.

Here is a snapshot of certain symptoms of nails, what they signify and the possible treatment through food.

Abnormality in nail shapes
A nail which curves in the opposite direction at the tip is a symptom of chronic iron deficiency anemia. Whereas, nails that curl under the tips signify heart or respiratory problems. Similarly, nails raised at the base may also indicate respiratory trouble. Hormonal disorders may lead to square wide nails, and flat-thin nails may be a result of insufficient vitamin B12. Meat, dairy products and eggs are great sources of vitamin B12. Besides, having a good intake of iron rich foods through green leafy vegetables, nuts and organ meats, complimenting it with vitamin C sources such as any citrus fruit or lemon juice, helps enhance iron absorption.

Peeling
The nail contains several layers of keratin that are sealed together. However, when unprotected hands are exposed to hot air, water or cold air, these sealed layers may peel off. Peeling nails means that the diet is lacking in omega fatty acids. Supplementing the diet with foods rich in omega fatty acids, such as walnuts, flax seeds, almonds, nuts, sunflower seeds and evening primrose oil will help improve moisture levels of dull nails. Besides, moisturizing your hands with a body lotion also helps keep the layers supple.

Brittleness
Many women are often heard of complaining about their nails being too brittle and tend to crack too easily. Though the problem seems quite simplistic, there are several underlying causes. Brittle nails cannot hold on the moisture, tend to dry too easily and crack. An under-active thyroid is often associated with brittle nails. A diet lacking in calcium and protein also cause nails to break or crack easily as the nails lack in strength. Consume foods rich in iron (methi, nachini, fish, and most leafy vegetables) and having biotin supplement and eggs will help rectify the problem to a certain degree. Besides, one must try to avoid leaving hands wet for too long as they worsen brittleness. You can increase calcium intake through green leafy vegetables, dairy products, sesame seeds or even a daily calcium supplement.

Looking yellow
Yellowing nails are early signals of various internal disorders, such as diabetes, respiratory or liver problems. Yellow spots on the nails can be an indicator of fungus or psoriasis. Seek your doctor’s advice for fungal problems.

White spots
White lines found in or across a nail most likely indicates iron or zinc deficiency, but it may also be a sign for fever, heart disease, kidney disorder or liver problems. It can also signify more complex issues like eczema or psoriasis. To raise your zinc levels, eat dried beans, cashews, yogurt, raisin, chickpeas, dairy products, almonds, milk, chicken breast, kidney beans, peas and oatmeal.

Turning colors
Fungal infections are one of the leading causes for fingernails to take on an unhealthy tinge. A yeast infection causes the nail to separate from the base. Whereas, a bacterial infection can cause the affected nail to turn slightly green. Bluish nail beds can be a sign of lung trouble, which causes poor circulation in the finger tips, whereas reddish-brown spots can indicate a deficiency of folic acid, protein or vitamin C. Undergoing treatment with antibiotics and diet rich in anti-oxidants will help ease the problem to a certain degree. Consuming broccoli, fish, onion, apples, cucumbers, grapes, garlic, asparagus (rich in sulphur) ensures proper circulation and good nail growth.

Nail textures
When the nail texture shows vertical ridges along the surface, this may be an indicator of kidney trouble, iron deficiency, poor absorption of vitamins and nutrients, and an overall poor health of an individual. These vertical ridges along with bumpy nails may also indicate the possibility of developing arthritis. When the ridges run horizontal rather than vertical, they may be indicative of physical and mental stress. A diet rich in vitamin C and B-complex vitamins helps reduce the appearance of these ridges.
For healthy nails makes sure you eat plenty of good quality protein. Avoid applying artificial nails over your own. They may look nice, but they destroy your nails and may also contribute to fungal infections.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

How to deal with Depression?

All of us have experienced the blues from time to time. But it’s a serious disorder if the blues don’t let go of you! Depression may look and sound like the blues, but it lasts longer and has a more profound effect on the body. It is the most unpleasant experience a person can go through. Its normal to feel gloomy, disappointed or heart broken when you lose a loved one or divorce or have a sudden financial problems. But if these feelings persist beyond a `normal’ period, you may well be heading for depression.

You know you are depressed, if you lose interest in friends or hobbies, or if you live in a state of sadness so severe that normal activities seem impossible to perform. Things that used to make you happy, no longer do so. Work becomes uninteresting, you feel lethargic, restless, you either sleep too much or too little, you find it difficult to concentrate on anything and develop an `I don’t care’ attitude. Most people eat more when depressed, but few just give up eating.

Who gets depression ?
Usually people who are very sensitive and insecure. Of course, circumstances can affect ones outlook, but people handle situations differently. Women are more prone to being depressed than men. The reason for this is not known but a probable explanation could be that they find themselves in depression promoting circumstances like depending upon the male members for financial support, for going out for social acceptance etc. Depression in women can also be attributed to hormonal factors, premenstrual syndrome, menopause, low haemoglobin levels etc. Depression is also known to run in families.

Whatever the cause of depression may be, its effects can be devastating. It can reduce a persons immunity, lower his energy levels, affect family life and performance at work, cause migraines, backaches, body aches etc. It is true that whatever we think correspondingly affects some part of the human anatomy. The MIND can create disease. Once the mind is affected, a lot of negativity sets in, and it takes about 4-6 months to have repercussions on the physical body in the form of some ailment. Yes! depressed people are more prone to physical ailments than those who remain happy.

Natural remedies:
Severe forms of depression require attention from a trained therapist. What you choose to eat has a profound effect on the mental health of a person. If people haven’t been eating right most of their lives, then it can affect their health in their forties or fifties. Whilst incorrect eating may not be the cause of depression, correcting a deficiency can prove to be beneficial.

Eat more carbohydrates:
Foods rich in carbohydrates like rice, potatoes, pasta and bread helps to build up brain chemicals such a serotonin, that affect ones mood and is often lacking in depressed people. High levels of serotonin elevates mood and promotes a feeling of well-being and satiety. Those suffering from mild depression tend to feel more calm and mellow after eating carbohydrate rich food.

Increase your intake of tryptophan :
This is an amino acid required in the production of serotonin the `feel good’ neurotransmitter. Eating foods rich in tryptophan like pumpkin seeds, sunflower seeds, evening primrose seeds help controlling the `blues.

St. Johns wort :
This herb is known to bring about improvement in feelings of anxiety and depression. It also helps to improve sleep quality. But it usually works if taken for about 4-5 weeks. Check with your therapist before taking it. Do not use it if you are pregnant.

Ginseng :
Siberian ginseng helps to improve energy levels and improves your sense of well-being. It is available in the form of capsules.

B-Vitamins :
These vitamins helps our `postal-system’ or the neurotransmitters to function properly. This in turn affects our sense of well-being. Foods rich in B-vitamins include wheat germ, whole grains, green vegetables, nuts and seeds. Supplements of B-complex are readily available in case you have a severe deficiency.

Rosemary oil :
This is an essential oil, which is a favourite amongst aromatherapist for treating depression. A few drops of this oil can be mixed in any vegetable oil or massage lotion. It helps to stimulate the central nervous system and relieves anxiety. Chamomile and bergamot essential oils can also be used for the same purpose.

Ginkgo Biloba :
Is an herb that improves circulation especially in the elderly who suffer from reduced blood flow to the brain. It also improves mental faculties along with depression.
These herbs and vitamins provide support if you are depressed. But everyone faces depression at some point of life. It is the way you handle it that makes all the difference. You can get over any problem if you truly wish to do so. Have a mind that thinks positively and this will go a long way in helping you through your depression or any other ailment.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

WATER FACTS

Water comprises two-thirds of our body mass. Therefore it is important for us to know how much water we should consume daily and when is the best time to consume it.

Nature has provided us with different types of water and each has its own unique quality. Water from wells is more mineralised. Rain water is light and in the early part of the last century was pure and considered fit for drinking. Now a thick band of pollution encircles the earth and as rain water falls down it picks up dust, smog, lead, pollutants, germs and a host of toxins. Water from springs has it own unique set of minerals specific to that spring. Some of these have healing properties. River and lake water picks up pollutants encountered in its journey. If river water is collected from the mountains at its source, it may be pure. But if it passes through villages and towns, it may get contaminated on its way.

Water can be made free of toxins by purifying it. Distilled water is the most pure form of water. Water when evaporated leaves behind all residues. The residue free evaporated water is then condensed and the vapour is known to be 100% pure water. This is the best from of drinking water. Water filters are able to remove suspended particles. The minerals existing in water and water soluble toxins and chemicals gets into the filtered water. However, if the water is free of soluble toxins like nitrates and nitrites then filtered water is nearly safe for drinking.

How much: The amount of water one consumers influences long term health. Sufficient water intake helps to flush out toxins. One should drink water according to the body’s demand. Mostly those who consume excessive animal products like egg, meat, fish and chicken experience excessive thirst. But with the hectic lifestyles, one tends to miss out on the body’s thirst signals. Most often people often forget to drink water or consume very little. This insufficient water consumption may lead to accumulations of toxins, cause dryness, constipation, tensed nerves, acne, gout, kidney stones, etc. A person may also begin to feel inactive and lethargic since the body cannot perform basic cleansing activities without sufficient water. A normal healthy person should consume at least 8-10 glasses of water daily. Coconut water, lime juice, butter milk may be included in this amount. A person who is involved in a lot of physical activity or stays in the sun needs to increase his water intake to atleast 12-14 glasses a day. However, people suffering from kidney problems, water retention, hypertension need to discuss their water intake with their physicians.

On the other hand, too much water can make a weak person feel cold and affect his digestion. This in turn will adversely affect his energy levels. Some individuals have a cold constitution. They get body ache, gas, lose stools, they are intolerant to cold weather. Such individuals should not drink too much of water and follow their body’s wisdom. They feel energetic with warming foods such as hot soups with a lot of pepper, grains such as rice, jowar, bajri and non-vegetarian foods such as eggs, chicken and fish. Such people usually have a weak digestion. Too much water intake by such individuals may further weaken their digestion.

Vegetarians usually tend to need less water primarily because most fruits and vegetables are made up of 80% water. Pulses and grains when cooked also have a high water content as we add water in them when we cook. But vegetarians who eat a lot of refined sugar and maida based products along with fried and salty foods tend to suffer from acidity and their need for water also increases.

What time: The best time to drink water is when you are thirsty. However, drinking one and a quarter litre of water first thing in the morning is highly beneficial as it cleanses the body off toxins, improves skin texture and relieves constipation. Most people tend to drink water during or soon after meals. In fact in our Indian culture, it is customary to offer a glass of water to the person who has just finished eating his meals. This practice should be stopped. It is wise to drink water half an hour before meals or one hour after meals. Sipping water during meals only helps to dilute the digestive juices and the nutrients from food cannot be effectively extracted. However, if you must drink water during meals out of habit, then a few sips of warm water can be taken during meals.

Sufficient water intake helps the body to remain clean from within and determines efficient nutrient absorption from the food that we eat.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

Get To Know Your Body Type

Discovering your body type is the most important step towards achieving better health because your constitution tells you how nature intends you to eat and live. Just think about it…..Are there some ‘body types’ who are more cancer prone? Not everyone who smokes gets lung cancer. Why do thin people have high cholesterol? Why do some people who eat calorie rich food remain thin and others who barely eat gain weight? It must be something that goes beyond calories, beyond fattening food. Ayurveda tells you that by nature a ‘Vata’ woman will be thin and a ‘Kapha’ woman will be ‘big’ if not heavy.

The Three Body Types: Ayurveda has identified three body types or doshas (Vata, Pitta, Kapha), which we are born with. We inherit our body types, which govern our behavior.
Each of the doshas demonstrate a certain behavioral pattern that is unique to that body type.

Vata: Vata types are usually thin framed but sometimes overweight. They are prone to worry and may suffer from insomnia (lack of sleep). They are usually restless and almost always anxious. All body aches and joint pains, excessive gas are attributed to this dosha. Vata types should get sufficient rest and they should avoid overwork as it gets them out of balance. Vata types when in balance are perhaps the most adjustable in the lot as they are imaginative, sensitive, spontaneous, resilient and exhilarated. They will never miss a chance to flash a huge smile and greet people with joy.

Pitta: Anyone with a radiant complexion, shining hair, and bursting with energy has a good deal of Pitta. Pitta types are warm, loving and have a happy disposition when in balance. They have a good appetite, are in total command of the situation, very intelligent and with good powers of concentration. When Pitta goes out of balance they are typically short tempered, impatient and demanding. They like to argue and have a strong opinion about every topic. When in balance they are confident, enterprising and joyous.

Kapha: They are the ‘coolest’ people you can meet. They have a sturdy frame & tend to put on weight easily. They remain calm collected and relaxed even under stressful situations and therefore enjoy sound health. They are sensitive to others feelings, take a long time to make a decision and seek emotional comfort from eating. They enjoy high carbohydrates meals and love to oversleep. When out of balance they tend to become very complacent, dull and thick headed. When in balance they are loving, forgiving, courageous and sympathetic.
As doshas rule our behaviour, it is very important to make our dohas happy. Things could go haywire if the right balance is not struck and problems such as depression and insomnia will grow into our Prakriti.

Know your imbalances
It is important to know the reasons that cause an imbalance in your doshas so that you can avoid them and stay healthy. Vata gets imbalanced when there is constant stress and mental strain, inadequate sleep, when you skip your meal or when your diet includes a great deal of cold raw foods. All these factors increase Vata. Pitta imbalances are caused when you try to fight stress with anger and frustration. Hot, oily & spicy foods, sour fermented foods, stale foods also lead to Pitta imbalance. Kapha imbalances are caused with gaining excess weight. Consuming too much sugar, salt, fried foods make you feel heavy, lethargic and increase Kapha dosha.

The right diet for your body type: – It is important to eat according to what your body requires rather than what your taste bud demands. Vata types should eat hot meals like warm milk, hot soup, hot rice & dal. Spicy food is more satisfying to the Vata’s taste bud. Ginger is beneficial to improve their digestion. They should avoid raw salad & cold food. Pitta type should eat cold food, juices & salads. Pitta being an hot dohas gets balanced with cold temperatures, natural surroundings, raw fruits & juices. They need to avoid hot, spicy & oily foods. Kapha types do well with pungent food. Kapha types usually have mucous related problems & consuming pungent food helps reduce mucous. They should avoid dairy foods as it makes their system more congested. Raw fruits & vegetables are good for Kapha types & above all they should avoid sweets.

What we have from birth cannot change. However, we can have a life of good health and happiness by controlling the doshas that have a big effect on us. If prevention is better than cure, then balancing your doshas could be the best prevention ever.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers
in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com