Frozen shoulder – Complication of Diabetes What is frozen shoulder? Frozen shoulder – physical discomfort in the shoulder with pain, stiffness and restricted movement is named as frozen shoulder. How it occurs? It is one of the main complication which is developed in diabetes patients due to Receptor Activation of Glycation End products (RAGE). Receptor for advanced glycation end product or receptor activation of glycation end product is a transmembrane of the immunoglobulin. These receptors are capable of board repertoire of ligands. RAGE ligand interaction induces the activation of transcription factor NF-B and release the pro-inflammatory molecules and free radicals. pro-inflammatory cells like cytokines, chemokines & adhesion molecules. Due to increased adhesion and inflammatory molecules there will be adhesive capsulitis. Adhesive capsulitis is a condition of severe pain, stiffness and restricted movement. it is also referred as a frozen shoulder. Types of frozen shoulder Primary Frozen shoulder Secondary Frozen shoulder Primary frozen shoulder – cause will be any health condition. it has 3 phases Painful or Freezing: pain is acute in onset, more at night and affects the sleep. There will be restricted movement with severe pain. Frozen or stiffness: reduced pain & movements. Increased stiffness & difficult to do day today activities. Thawing: in this phase there will be improvement in the pain and movement of shoulder. Secondary frozen shoulder – cause may due to fracture or tumors. Research has shown that people with diabetes are up to twice as likely to suffer from frozen shoulder. It is due to effects on collagen in the shoulder, which holds the bones together in a joint. Collagen can become sticky if sugar molecules become attached, resulting in movement being restricted and the shoulder beginning to stiffen. Poorly controlled diabetes has long been linked to muscular and skeletal problems, with consistently high blood sugars likely to increase the risk of problems such as frozen shoulder. Prevention Diabetic patients must take care to maintain the blood sugar level to prevent complications such as frozen shoulder. Diet and physical activity are the main tools to manage the blood sugar. With the proper guidance and according to the requirement they need to follow certain lifestyle modifications. Management When we think about managing the frozen shoulder we should always take blood sugar control as the first priority in Diabetic individuals. We need to manage blood sugar level with various therapies of integrative medicine. Integrative therapies such as Diet therapy, Acupuncture, Panchakarma, Gastro-hepatic pack, Yoga therapy are very useful in the management of frozen shoulder. To manage Frozen shoulder and its symptoms, some of the external Ayurvedic treatments like Elakizhi (Patra potala sweda), navarakizhi (Shastika shali pinda sweda) and Abhyanga are very much required. These therapies help in reducing the pain, stiffness and improves the range of motion. Acupuncture is also one of the best method to overcome from the frozen shoulder. It is a one of the traditional methods of Chinese treatment including the fine needle insertion to the various point to reduce the pain. It helps in releasing the endorphin which is responsible for overall well-being and pleasure. It also helps in reducing pain and muscular strain by increasing the blood circulation. Yoga therapy includes various practices of yoga include breathing exercises, asanas, relaxation techniques and pranayama. Regular yoga practices are very good to strengthen the shoulder joint keeps the blood circulation better to help in preventing further complication of shoulder pain.

Is Diabetes Type – 2 Reversible? Yes, we can reverse diabetes with disciplined life style modifications. Now a day diabetes (increased blood glucose level) is very common. We notice many people come to us at our clinic and they are of different age groups. In this modern era people are stressed up, not under control over food intake, addicted to phone, television with less physical activity and inadequate sleep. A recently published article in December 2021 mentions the number of diabetes cases in India to be 74.2 million with age between 20 -79 years. Indians are more likely to develop diabetes due to comorbidities like obesity, hypertension and poor awareness about diabetes. Now it is a trend to consume lot of outside, junk and fast food. People are crazy about eating bread, biscuits, pizza, burger, sugary items with added preservatives and color additives. Not considering the health benefits they end up with so many health issues just by giving artificial tasting food to the tongue. These increased artificial additives or carbohydrate intake can destroy the metabolism and leads to fat deposition (obesity) and increased glucose level in the blood. Across all the generations, kids to senior citizens are stressed up for one or the other reason. Kids and students are stressed due to school, college and home works. Adults are confused and stressed up with higher studies and job profile. Elders are worried over family and work stress. To manage the stress, some end up with binge eating, consuming junk food, get addicted to phone and television. Then forget to rest their body and mind with sleep. So, due to stress the lifestyle is getting spoiled and leads to so many health problems. In this busy life with work and social media, People are not ready to give time to their own physical activity. By considering all these points like no physical activity, no sleep, improper food and stress we can make out that sedentary lifestyle is the main reason to get type-2 diabetes. As you all know that the increased glucose/sugar in the blood is considered as diabetes. Type 1 DM is insulin dependent and type 2 DM is non-insulin dependent. When we can reverse type 2 diabetes with lifestyle modifications and help of integrative therapies using Ayurveda Yoga and Naturopathy, what are you waiting for? Just gain proper knowledge through experts and get treatment. So what are those life style modifications we can do? Diet therapy Yoga Walking Breathing exercises Reduction of stress Diet Therapy What we eat is very important to maintain good health. When we want to reversible a diabetes, we must follow certain dietary habits. Some tips: Use Natural grown fruits – fruits which have low glycemic index include apple, grapes, pears, pomegranate, jamun (black berry), guava, watermelon, musk melon, kiwi, avocados, papaya and citrus fruits. Kitchen herbs – Regular use of 3-4 kitchen herbs will help in the process of reversal. Fenugreek/methi – fenugreek seeds and leaves are act as hypoglycemic and improves glucose tolerance. Soak 1-2 tsp of fenugreek seeds in water overnight. Drink water and eat the seeds on empty stomach next morning. Fenugreek leaves can be used as a curry or sambar. Curry leaves – curry leaves increase the carbohydrate metabolism and reduces the oxidative stress. Good to take few leaves by chewing them on the empty stomach. Curry leaf chutney or curry leaf powder can be consumed daily. Cinnamon – cinnamon powder can be consumed in the form of tea or can use in sambar or soup. Bioactive compounds of cinnamon will help to reduce the blood sugar. Karela/bitter gourd – bitter gourd is having anti-diabetic compounds like charantinn vicine and polypeptide-p. Poly peptide-p act as insulin, all these together brings reduction of glucose in the blood. This can consume in the form of juice, curry or sambar. Garlic, ginger & turmeric – These are rich in antioxidants and have anti-inflammatory compounds. Act as hypoglycemic and controls blood sugar. Foods to be avoided: Sugar White / polished rice Chikku Crusted apple Jack fruit Mango Banana Yoga therapy Regular yoga therapy practice for diabetes plays a major role in reversing DM-2. Many research articles show a significant result in reducing blood sugar in the diabetic patients. In most of the patients, stress will be the main cause fyit the onset of diabetes. So the yogasanas, pranayama, relaxation techniques are very good to reduce the stress and improves the way of life. As yoga is way of living, it brings discipline to the individual and adds value to health. Yogasanas or physical pose like twisting and forward bending postures (katichakrasana, vakrasana, padhastasana, paschimottanasana, bhujangasana, pawana muktasana etc) will help in increasing the blood circulation and improves pancreatic function. There by the increased blood sugar will come down with yoga practice. Breathing and relaxation techniques slow down the heart rate, breath rate and increases the awareness of breath. This will help in reducing the stress and improves the sleep. Acupuncture Acupuncture is traditional Chinese method. In Acupuncture fine needles are inserted to many acupuncture points. It regulates the hormone called cortisol which has a major role in helping body respond to stress. Acupuncture also help in controlling blood sugar by activating the complete digestive system and prevents the complications of DM-2. Gastro-Hepatic pack GH pack is one of the mudtherapy treatment in Naturopathy. Many research paper have shown the significant effect by using GH Pack to the patients with type 2 diabetes. Walking Any physical activity like walking or other physical exercise will help in increasing the body metabolism and glucose will be utilized by the body for energy. Case study A male patient came with sudden increased blood sugar and had a complaint of increased thirst and h/o stress with with from home during Covid. His HbA1c was10.3%, FBS- 270, PPBS- 358. He underwent treatments which included naturopathy Detox, Ayurveda based udvartana, Acupuncture and Yoga therapy. He was on ayurvedic medicines for restoration of metabolism for 6 months and practiced yoga

How to cure Shoulder Pain by Ayurvedic Method What is shoulder pain? A physical discomfort or pain in the shoulder which leads to stiffness or restricted movement is a common condition in this modern era due to so many reasons. There also a shoulder pain caused by the injuries to tendons, muscles, bursa or ligaments of the shoulder joints. How it comes? Shoulder pain is commonly seen in home maker, painters and one who works in teaching field and uses more computers. Excess usage of single hand for prolonged duration causes pain and worsens the condition. Type of pain may vary from person to person. Pain occurs at shoulder also due to damage/injury of rotator cuff muscles. Some shoulder conditions are caused by trauma like an accident or fall, or by lifting too heavy or common injuries in athletes. How to prevent? One who is high risk to get shoulder pain should practice regular physical exercise and yoga practices. It will help in strengthening the shoulder joint and increases blood supply. With physical activity there must be nutritious supplement to body for better nourishment. care must be taken while lifting heavy object. How to Manage? The severity of pain may increase if we do not treat it in early stage and may leads to reduced or restrict movement to the shoulder. To get rid of pain there are many ways in the integrative approach of treatment. Acupuncture Acupuncture is one of the traditional methods of Chinese treatment including the fine needle insertion to the various point to reduce the pain. It helps in releasing the endorphin which is responsible for overall well-being and pleasure. It also helps in reducing pain and muscular strain by increasing the blood circulation. To stimulate the acupuncture points, there are electro acupuncture and moxibustion to enhance better results. Ayurveda treatment There are some external ayurvedic therapies including kizhi, abhyanga, nasya etcetera to treat shoulder pain to the extent level by using ayurvedic medications. These treatments help in reducing the inflammation and stiffness. Yoga Therapy Regular yoga practices are very good to strengthen the shoulder joint for long duration and increase the blood circulation which will also help in preventing further complication of shoulder pain.    

GESTATIONAL DIABETES Gestational Diabetes Mellitus GDM or the diabetes developed during pregnancy is a common condition found during pregnancy. With changing lifestyle, food habits, changing social circumstances for women opting for later pregnancies the incidence of gestational diabetes is on the rise. Although this is a condition which is manageable with diet, exercise and medications, being undetected can pose a great danger to both the mother and the baby. In some cases the symptoms could be mild or go unnoticeable hence awareness and screening is most essential. Overview Prevalence of gestational diabetes is very high in the Indian population. Approximately, five million women are affected with gestational diabetes and hence considered a high risk ethnic group for GDM. Definition Pregnant women with abnormal glucose tolerance with the onset of pregnancy or first detected during the present pregnancy are said to be having gestational diabetes. This condition should mostly resolve with the end of pregnancy as the pregnancy hormones disappear from the body. In some cases it might continue to persist after the childbirth where further investigation may be required. Signs and Symptoms Gestational diabetes shows similar signs and symptoms as Type 2 diabetes such as: Polyphagia -Excessive hunger. Polydipsia – Excessive thirst. Paresthesia – Sensation of pins and pricks in the extremities. Polyuria – Excessive urination. Understanding the physiology of gestational diabetes Unlike type 2 diabetes, gestational diabetes is largely driven by pregnancy hormones. To get a clear understanding, we should have a look at carbohydrate metabolism in pregnancy. The pregnancy hormones induce insulin resistance in the mother’s body which is responsible for postprandial hyperglycemia. The excess glucose enters placental circulation and ensures continuous supply of glucose to the foetus. The level of glucose would still be within normal limits in a healthy woman. But in some cases this threshold crosses to manifest as gestational diabetes. Risk Factors for developing GDM Race or ethnic group like Asians, Africans, Hispanics etc Family history Obesity Previous history of large baby, abortion, prolonged labour Previous history of GDM Polycystic ovarian disease Lack of physical activity Age of the pregnant women Overt Diabetes or pregestational diabetes: In some cases there is a pre-existing abnormal glucose level in the periconceptional period or before the onset of pregnancy. This is continued through the pregnancy and will be considered as overt diabetes. In case of overt diabetes the blood glucose levels are higher than the levels in gestational diabetes. Diagnosis or Screening Since Indians come under a high risk ethnic group all pregnant women should be screened for GDM as early as possible. A fasting blood glucose level, postprandial glucose level and a 3 month average HbA1c is recommended. Oral glucose tolerance test (OGTT) is a standard test employed for screening of gestational diabetes. 75 g of glucose is dissolved in 300 ml of water and ingested in about 10 minutes. If the 2 hour blood sugar value is more than 140 g/dl a diagnosis of GDM is made. OGTT has been made a mandatory test for all pregnant women in Health care centres. Complications Gestational diabetes can affect in various ways in both the baby as well as mother. It can not only cause complications in pregnancy but also leave a lasting impact on both the mother and the infant after the birth. Conditions in the baby born with uncontrolled diabetes are Excessive birth weight Preterm birth or early birth because of the excess weight Respiratory distress syndrome Obesity Type 2 diabetes later in life Abortion and still birth Conditions that may affect the mother are Development of high blood pressure and preeclampsia Difficulty in labour Chances of developing type 2 diabetes in future Management of Gestational Diabetes Gestational diabetes can be managed well with diet, exercise, and blood glucose monitoring. Control of blood glucose level with the help of prescription medications. If the glucose is unstable it may be controlled with insulin. Monthly ultrasound should be performed to check for foetal condition. Induction of labour if the sugar levels are unstable for long so that there are not much further complications developed in the foetus. Diet and exercise for gestational diabetes Eating a healthy low sugar diet is the key to control blood sugar levels. Follow a meal plan which suits your personal preferences as well as caters the nutritional demands. Add vegetables and whole grains like brown rice, wheat, oats with natural sugar sources such as fruits and raisins. Limit the total fat and include a variety of foods to make sure to get protein, vitamins and minerals as well. Exercising throughout the pregnancy helps not only curb the calories but also in management of backache and other common complaints. With proper guidance, practising yoga and pranayama will balance both body and the mind. Prevention Developing healthy habits before and during pregnancy can reduce the risk of GDM to a large extent. Making healthy choices in food such as a low fat high fibre diet. Taking care of nutrition as well as calorie intake monitoring will keep the blood glucose in limits. Maintaining a good healthy weight before and in the starting of pregnancy and conscious effort to include light exercise and daily activity will definitely go a long way. Management of GDM through Ayurveda Ayurveda gives great emphasis to Garbha samskara or adopting preconceptional care and a thorough antenatal care which aims at producing healthy progeny. While describing Garbhadhana (conception) ayurveda advises certain body purifying measures or samshodhana karma (panchakarma) followed by special diet and lifestyle changes for the couple. This is to attain the best possible reproductive cells from the couple. Again after conception the mother is advised a monthly dietary regimen. In case of GDM a well thought out diet management with addition of Ayurvedic prescriptions to control the sugar levels can be included. Ayurvedic concept of “Beeja shuddhi” having good quality seeds (sperm and ovum) and sowing the seed in a fertile soil(womb) is a very well established way to avoid such condition in pregnancy. The diet and regimen

“Women” – a mother || a sister || a wife || a daughter Women the pride of the family, unlike we men she has the vigour to wear multiple hats, she becomes the mother, she becomes a sister, she becomes a wife, she becomes a daughter. She is someone who sees herself in multitude of roles decorating across different position in different trades socially. This years theme is “Gender Equality Today for a Sustainable Tomorrow”. Did you know in ancient India, women enjoyed both freedom and equality. There are many instances where women were learned and held powerful positions in the state. Literally there was a huge slump in the way women were treated mostly after the 10th century. The women were oppressed to such an extent that they lost everything until the late 90s in India, after which there has been considerable increase in their status for good. Women started to work, acclaimed education obtained better status in the society with more responsibility, all for good. Many are Engineers, Doctors, Artists, Managers and many more, no one can possibly stop them from flying high. In Sanathana dharma women hold the status of Shakti and each woman in the world must be accorded the highest respect and honor. To change the world, the change must happen from me. Today, as I am writing this small write-up I bow down to all the women who have been a part of my life, being a grand mother, mother, sister, wife and my mentors all my life. My heartful wishes to my next generation, to be women, to grow as strong as you can and bring in the responsibility of life together to celebrate the womanhood (who helps not only herself and her family, but looks beyond for the betterment of tomorrow).    Nischith R

Holistic approach for painful periods Menarche is the first menstrual period starting at 11-13 years of age usually. This is a normal physiological process and beginning of reproductive life in women. Its associated with higher levels of oestrogen. The common Problems are Physical : Pain and discomfort and Psychosocial : Anxiety and Fear The first experiences of pain in a young girl during the periods or menstrual cycle is anxiety creating. Its very new to her and she is a little confused. If it contines to bother her every month then it becomes annoying. She might be unable to do her regular chores, play with her friends or even go to school. Do you know that absenteeism in school due to menstrual cramps is quite common. Also young girls go under medication to get rid of pain. This painful menses is called Dysmenorrhea. Menstrual disorders such as dysmenorrhea are becoming common with the main cause being irregular lifestyle. About 75% of women experience pain as one of the symptom of menstrual disorder. The excessive contraction in myometrial muscles hinders proper blood flow and therefore improper oxygenation in myometrial cells causes pain. The common symptoms are pain in the abdomen, pelvic region and low back. Other symptoms are vomiting, nausea, diarrhea or dizziness which disturbs day to day activity. Ayurveda defines menstrual pain as “Kashtartava”. It has strong relation to aggravation of Vata dosha especially the apana vata. This symptom is seen in many uterine disorders such as endometriosis, adenomyosis and pelvic inflammatory disease. Dosha appropriate diet, herbal supplements, exercise, Yoga practices which includes Asana, pranayama, relaxation and meditation are very useful in the management of painful periods. We have also seen many cases at our clinics in Bangalore where women have found lot of reduction in pain on remission in pain after using Ayurveda medicines, panchakarma, Yoga therapy and Acupuncture. With proper lifestyle which includes right diet, adequate physical activity, good sleep and managing stress dysmenorrhea can be managed well. Scientific studies have shown that serum homocysteine levels reduce after practice of Yoga and after administering Ayurveda medicines. This indicates that the pain can reduce after the intervention. Herbs such as Ginger, Fennel (Saunf), Carrom seeds are very useful in managing the pain. Tips to manage period pain Herbal tea : To 100 ml water add ¼ tsp fennel and ¼ tsp cumin seed. Boil for 2-3 minutes, strain and drink when warm. Sip slowly and sit comfortably. During the 1 st 2-3 days of periods/menstrual cycle, drink boiled and cooled jeera/cumin water. Boil 2 L water with ½ tsp cumin for 5 minutes. Allow it to cool to room temperature. Drink as and when you feel need for water. Eat light and easily digestible food and avoid food which can produce flatulence which can increase pain. Veggies such as cabbage, cauliflower, potatoes, non-vegetarian food can be avoided during periods. Instant Relaxation technique or Quick relaxation technique or Yoga nidra will be of great help.

Best Natural Remedies for Women’s Health The true beauty of a woman is in Health and in her ability to be active. A woman experiences different health challenges across the various stages of her life. As a teen she experiences menarche based challenges and problems. As a young adult needs to attend to her career growth managing premenstrual symptoms and further step into the enjoyable stage of Pregnancy. After childbirth challenges to preserve health increases. Many women experience menstrual disorders at different stages of their life and as age advances the phase of Menopause sets in with its own set of challenges. Yoga Lifestyle The challenges of a woman’s life can be moderated and treated effectively with the intervention of Yoga.Yoga helps in controlling discomfort and eases anxiety in young girls, reduces severity and duration of primary dysmenorrhea by bringing down serum homocysteine levels.In females suffering from premenstrual stress intervention of Yoga showed a reduction in an abnormally high basal sympathetic activity and a heightened relaxation response.Yoga also influences the change in female hormones in conditions of PCOS, decreases pain and improves QOL in women suffering from endometriosis and adenomyosis.In perimenopausal and menopausal women, yoga intervention significantly shows improved quality of life and increase in oestrogen.Yoga is a very useful tool not only for treatment of health problems but also to balance Mind and Body to preserve a woman’s health. Ayurvedic Lifestyle Ayurveda is a health care system sensitive to women’s special health needs. Women are far more sensitive to the rhythms and cycles of nature and Ayurveda is founded on the principle of keeping the body toned in tune with nature.Ayurvedic text declares, “If a cup filled with oil right up to the brim is to be carried without spilling even a single drop, every step has to be taken with care” (CS Cs 8/22), the texts emphasizes that a similar care and attention is required in taking care of a pregnant woman. It will nourish and protect the mother and the growing foetus, culminating in a healthy mother and a healthy child.Therefore from Maternal care to treatment of various female health problems, Ayurveda offers a holistic solution. Acupuncture Acupuncture plays a pivotal role as an adjunct in many pain related conditions of women such as dysmenorrhea and Chronic pelvic pain.Integrating the systems of medicine for the best and long term solutions of health problems is the essential aspect of treatment in today’s life.As clinicians play a vital role in assisting evidence-informed decisions, we need to ensure women understand the evidence and can integrate it with personal preferences. Likewise, cost to the individual and the health system needs to be considered in the context of value-based health care.

Relationship between Digestion and Pain Don’t you think your digestion is key to stay away from Pain? Pain is one of the major cause of disability affecting large number of population in the world. Pain can an independent symptom, caused due to an underlying disease or as complication of a disease. It can be mild moderate or severe. Mostly, what trouble’s people are faulty Dietary habits and improper daily or seasonal regimen. The same can give rise to disturbance in digestion and then the onset of pain.   Let’s understand How? Concept of Jatharagni Jatharagni is the main principle substance responsible for disease and health. During its normalcy it is responsible for longevity, complexion, strength, health, enthusiasm, well built, lustre, immunity. Agni comprehends various factors which participate in and direct the course of digestion and metabolism, in a living organism. Hence it is termed as bio digestive fire. One has to protect Jatharagni by the intake of wholesome dietetics as longevity and strength depends on the normal state of Jatharagni. Concept of Āma Āma is a unique concept devised by a sage who used Ayurveda as a medical science thousands of years ago. As of present no other system is aware of it. Any substance or chemical element that we take in with our food and drink or through breathing needs to be processed inside the body. This process is called digestion. Digestion separates what is useful for the individual from the rest which is waste, ready for elimination. When the digestive fire (Agni) is weak or not active enough, the food or drinks that we take in are normally in excess of what can be handled, so the result is improper digestion. It is therefore impossible to separate the beneficial ingredients from the waste. This condition of indigestion can be compared with an unripe fruit, where it is difficult to separate the juice from the pulp. In simple words, unripe and uncooked is known as Āma. The Ayurveda sage used the same term to highlight the importance of proper digestion before ingesting any new food, drinks or medicines. As each and every cell and tissue inside the body are constantly replenishing themselves thanks to digestion, Ama can affect them all. Āma is an essential factor in the development of any pathology. Let’s take an example of Rheumatoid Arthritis. Ayurveda names it Āmavata. In this condition, people notice pain in the small joints initially with swelling. Morning stiffness is most common symptom. When treated the progress is almost nil. But if left untreated then it will progress to deviation of fingers or toes with excruciating pain and deterioration of general health. As per Ayurveda if we work towards correction of agni and reducing the Ama then the condition can be reversed or controlled. How to reduce or eliminate Ama? Usage of kitchen herbs : Turmeric, Cumin seeds (Jeera) Asafoetida (Hing) in daily cooking. Use of warm water : Its good as it can aid metabolism and therefore reduce Ama formation. Avoid drinking water soon after a meal as it leads to indigestion. Use ghee for garnish : Ghee as it has the capacity to absorb fat soluble vitamins. Ghee also has higher smoking index and can therefore be used in various types of cooking. It releases less acrylamide compared to oils. Ghee can be applied on chappatis, can be used to make Sabji’s or curry’s. Usage of buttermilk : Its good to end lunch with buttermilk rather than curd. Curd as per Ayurveda is heavy in nature and can cause clogging in the circulatory system after the digestion is completed. This quality is called “Abhishyandi Guna”. Preparation of Buttermilk – Take one portion of curd preferable home made, add 4 cups of water, churn well to remove butter and use 75-100 ml Regular Yoga Exercise : Yoga practice and walking should be there in the exercise regimen. Early morning Yoga after freshening up and a evening walk for 45 minutes will be highly beneficial for good digestion and health. Fasting A great method to help the body heal. ‘Langhanam Paramaushadham’ refers to fasting being the best medicine. It can eliminate the endotoxins and can therefore avoid health complaints I can be taken up under a Naturopath’s guidance as the program can be personalized. Article By :Dr.Vasudha sharma

Know More about Pregnancy Clothing No matter what your preference is or style is, you need to feel comfortable during pregnancy. During pregnancy the body changes drastically. So wearing clothes that are comfortable for a growing body is essential. Going through nine months of pregnancy means you will be going through different seasons as well. On a day to day basis you will have so many challenges. Sitting for work for a few hours, household chores, exercise/ yoga and many more. Use cotton or clothing made of natural fabrics. This helps your skin to breathe better. The chemicals in synthetic fabric might cause irritation to your skin. Therefore they can be avoided. Skin is many times dry and itchy, especially on the abdomen. Natural fabric therefore will aid your skin stay calm. Based on different seasons, some colors can be opted. Try to avoid darker shades during summer as it absorbs a lot of heat and stick to cotton cloth during summer. During pregnancy because of hormonal changes there is profuse sweating so avoid fabrics like chiffon, synthetics and georgette especially in Summer. In winter woolen clothing can cause Skin rashes and allergies as they are common during pregnancy. Therefore choose a soft thick clothing during winter on which woolen clothing can be used. You can also use soft wool and dress accordingly. As pregnancy progresses, looser the clothing, comfortable you are. Across the pregnancy Do keep in mind that you should avoid Clothes that decrease circulation in the legs lead to varicose (enlarged) veins. Find a bra that fits and provides good support to your breasts. Wear shoes with low or no heels to avoid a low back pain or even a trip on the road. Choose maternity clothing, keep your style statement going and stay happy!! Article By :Dr.Vasudha sharma

Diet during pregnancy Diet and lifestyle plays a major role during pregnancy from maternal to fetal health. It is very crucial to take care of diet during pregnancy. In one of the Ayurveda classical text book ‘Charaka Samhita’ it is mentioned that ‘The life of living thing is food; the entire world seeks food, complexion clarity, good voice long life, understanding, happiness, satisfaction, growth intelligence etc. are all because of food.” ‘Kashyapa Samhita’ elaborates on pregnancy care. During pregnancy the mother’s nutrition bears a great impact on the foetus’s growth and its future. Ayurveda lays great emphasis on ensuring holistic nutrition. A combination of Ahara (diet), Vihara (regimen), Vichara (emotions/thoughts) and Aushadha (medications) have been given great significance in Ayurveda in antenatal care called as Garbhini Paricharya. Recommendations for pregnancy In the 1st trimester, pregnant women have to manage between morning sickness, food aversion, fatigue and discomfort and eating healthy food can become a challenge. Most of the pregnant women finds no desire to eat food. Body is experiencing surge in hormone which can lead to nausea and it can also trigger digestive discomfort including constipation and reflux. Food rich in calcium, Vitamin C and nutrients and important in first trimester. Ayurveda recommends use of good quality ghee and milk for fulfilling the requirement of protein and fat to support. Lot of liquid food is advised to avoid dehydration in case the pregnant lady is unable to eat well. It’s good to avoid spicy food, oily deep fried food, Processed food as it can increase digestive issues. In the 2nd, trimester, the complaints ease out and this phase of pregnancy has less discomforts compared to the first trimester. However it is very important to eat right in a manner that ensures that both mother and fetus receive adequate nutrition. Eating a normal home cooked meal is always the preference. Iron is required for adequate supply of oxygen. Iron deficiency can cause anemia and may lead to premature birth. Calcium and Vit D are essential for development of fetal bone and teeth. Do note that the fetal bone development takes place during the second trimester. Magnesium rich food such as Almonds, banana, spinach are recommended to help better nerve and muscle functions and maintain normal blood pressure in the pregnant woman. Ayurveda recommends Butter and Ghee helps in building up the muscle tissue. Butter is sweet in taste and very cold (cooling) in potency. It has the property of preventing bleeding during pregnancy. Butter is said to improve strength, digestion and complexion.These recommendations should be followed under a physician’s advise. The 3rd Trimester is a different experience with emotional and physical challenges owing to increase in changes in fetus and maternal body. Hunger pangs might increase and many times women complain of waking at night or early morning due to hunger. Women also experience constipation in late pregnancy due to pressure of gravid uterus over the bowels. The fetal demands start increasing and nature starts helping the mother get ready to deliver. Therefore food has to be in accordance to the condition. Fiber rich food, diet high in fruits, vegetables and low-fat forms of protein. Slightly more folic acid is needed in the 3 rd trimester. So fortified cereals, green leafy vegetables, and wholegrains are good to have. General Dont’s during pregnancy Aerated drinks. Food with taste enhancers such as MSG (Monosodium Glutamate). Food with preservatives. Sweets or desserts frequently. Processed food such as white sugar, white flour etc.