Tips to Feel Better during Pregnancy Though pregnancy is the most cherishable phase there are ups and down’s during pregnancy. Handling the common complaints and keeping oneself at ease is not difficult. Some tips to help cope: Nausea and vomiting Eat small portions for a meal. Avoid spices like green chilly, black pepper etc. Avoid oily food. Take smaller sips of fluid rather than a glass full of fluid. Avoid citric food right on empty stomach. Don’t drink too much of water soon after meal. Try to leave a gap of atleast 35 min. Use ginger as Ginger ale, ginger tea. Practice pranayama regularly with relaxation techniques. Constipation Eat fibre rich food. Drink lot of water. Drink 1 glass of warm water at bedtime. If you are highly constipated try adding 1tsp ghee with hot water, 45 minutes before bedtime. Add prunes, dates, figs daily. Eat 1 banana per day. Stay active with light walking and Yoga practices designed for antenatal care. Thigh or low back pain Keep the calcium supplements across pregnancy. Expose to sunlight especially in the morning. Apply Ayurvedic oil before a warm shower. Yoga based stretches and back strengthening. A hot water bag before retiring to bed. Lumbar stretch before retiring for the day. Lack of sleep Intake of milk in the evening with turmeric can help. Apply oil to the body before a warm water shower. Diffuse lavender oil or apply diluted portions at bedtime. Warm foot bath at bedtime for 15 minutes. Perform Bhramari Pranayama. Caution: For further advise or clarifications, a Ayurveda or Naturopathic physician’s opinion is recommended.

2022 Seasonal Disease in India and its Prevention Measures There are profound climate changes occur within the annual cycle. The severity of the changes depends on the latitude of location. Every being has to cope up with the changes that is happening. We often see pain are triggered during winter because of cold. Cold and cough are common during rainy season and indigestion or digestive issue are common in summer because of low digestive fire. Let’s understand more season by season. Summer Season Hydration: It’s common to get dehydrated in summer and water is key during summer. One can also include water rich seasonal fruit and vegetable like melon, cucumber and tender coconut water .And try to avoid lot of indulges in coffee, packed juice and cold drink. Indigestion:During summer our digestive fire reduces as result Gastritis, Nausea, diarrhea are common. Well with some simple things one can keep digestion at bay during summer. You may be a spicy food lover but spicy food always triggers digestive issue. So try to avoid spicy food. Include Probiotics like buttermilk after your lunch for better digestion. Lots of Fiber rich foods like fruits and vegetables. Well, what one can ask for during summer than mango? Great for digestion but remember to have it in moderation. And last but not least Exercise is one the main factor to keep your digestion intact. Monsoon Season As refreshing as it feels, monsoon season brings its onset of disease. Air born, water born and mosquito born are common along with common cold, cough and allergies. Take all precautions against mosquito. Use hot water for drinking. Having bath as soon as you comes home especially to especially that fungal infection away. Have freshly cooked food. Keep yourself protected from any allergens. Avoid street food. Winter season In winter often your immunity goes low and as result cold cough are quite common and pain conditions like neck pain back pain gets triggered due to cold. Maintaining your immunity and keeping body warm is necessary in this season. Life style with good diet, sleep stress free exercise and water intake is required for good for immunity. Foods like Indian gooseberry, Ghee, nuts and Seeds are winter essentials when it comes for food which help to nourish and keep the body worm. 20-30 mins of sun exposure for vitamin D is helpful in keeping the pains away. Application of suitable medicated oil also help to lubricate muscles and joints. Article By :Dr.Vasudha sharma

Sleep – an underrated medicine Sleep in its purest form is bliss and Blessing. When we talk about health we often talk about food, exercises, but what we forget or overlook is sleep. Managing to get sound sleep in the night is very crucial and as important as nutrition and exercise. Studies show about 62% of adults are sleep deprived. From stress to binge watching, from certain medical conditions to occupational challenges people are being sleep deprived. Requirements of sleep may vary from person to person but on an average an individual requires 6-8 hours of sound sleep. Having been told that sleep is medicine does that mean we can sleep in the afternoon? Well the answer is yes, a power nap of 15-20 mins is sufficient to recharge or refresh your body and do not over do. Sleep along with giving proper rest to your body it also helps to detox your body and it is during sleep your body repairs and rejuvenates. What are the impacts of poor sleep? Impacts on emotional and mental health Decreases immunity May increases the inflammation May trigger the hormonal imbalance Your metabolism is lowered Risk of heart disease Tips to induce better sleep Turmeric milk at bed time Chamomile tea or any other herbs tea Regular Exercise Simple self-head massage Tepid foot bath To conclude, poor sleep is associated with many negative impacts and it’s time to give sleep the attention it deserves. Article By :Dr. Shraddha Surathkal

 Migraine headache management using Ayurveda and Yoga The pattern of Migraine headaches has changed during the pandemic. The very first wave of COVID created panic and therefore People reported an increase in attacks. During the interval between 1 st and 2 nd wave of Delta variant, people were a littler relaxed but work from home and irregular food habits once again contributed to increase in frequency of headaches. People also reported reduction as the stress of getting to work was lesser especially in females. Migraine is a known disabling primary headache disorder characterized by periodic, unilateral, throbbing headaches with associated symptoms of nausea and vomiting usually beginning in childhood, adolescence or early adult life. It recurs in diminishing numbers and intensity during advancing years. It is divided into two subtypes, i.e., migraine with aura and migraine without aura Up to one-third of people with Migraine perceive an aura: a transient visual, sensory, language, or motor disturbance which signals that the headache will soon occur. Occasionally an aura can occur with little or no headache following it. Migraine is a chronic condition triggered by psychological and physiological stressors, and stress as a risk factor attributes to the problem in 50% of the migraineurs. Migraine headache finds its mention under the classification of Shiroroga (Diseases related to the Head region) in both Charka and Sushruta Samhita. Ardhavabedhaka (Unilateral headache) is the closest type of headache with a description like Migraine. The headache which is intense and is piercing in nature like a weapon is termed Ardhavabhedaka. The traditional texts of Ayurveda suggest that different Dosha’s are involved in the manifestation of Ardhavbhedaka. Acharya Sushruta opines Ardhavabhedaka to be a Tridoshaja vyadhi (a disease with involvement of all three body humours) and Acharya Charaka mentions it as a Vata – kaphaja Vyadhi. The treatment line involves the administration of Samshodhana (Bio-purificatory techniques or Panchakarma) with special mention of Kaya virechana (Purgation) for long term relief. Snehana (internal and external oleation), fomentation, medicines, virechana (purgation), dhoomapana (medicated smoking), using warm and unctuous food, lepa with vidangadi churna and krishna tila (black gingely seeds), nasya are the other treatment aspects mentioned. Ayurveda also explains how diet, lifestyle and conduct contribute to the trigger of the disorder and this implies that pathya and apathya (following or not following dietary prescriptions respectively) play a role in the management of Migraine. According to Yoga, Migraine can be classified under Adhija Vyadhi. The cause of the disease lies in the mind and therefore treated accordingly. Studies on Ayurveda and Yoga have shown reduction in the number of attacks, average maximum duration of an attack, severity, signs such as nausea and vomiting. Certain studies have also shown reduction in analgesic requirement. The association of Pitta with inflammatory processes was speculated in Pitta individuals. The genes related to Oxidative stress pathway were up-regulated and Oxidative stress is considered a key for Migraine trigger. Perhaps, the choice of Virechana (Therapeutic purgation) as part of bio-purificatory treatment is customized based on the predominance of Pitta and positive results are observed in line with the expected outcomes as mentioned in traditional Ayurveda texts. Yoga therapy is very effective in maintaining psychological well-being and mental relaxation and therefore effective in the management of pain related conditions. Yoga can reduce the levels of stress biomarkers such as serum cortisol and can bring in autonomic modulation by improving vagal tone. Modifying pain perception both at physical and mental levels is essential as pain is a complex sensory and emotional experience that can vary widely between people and even within an individual. Therefore Ayurveda and Yoga therapy as combined intervention can help reduce symptoms and improve quality of life in patients with Migraine headache. TIPS Don’ts (apathya) Aahara (food) – Caffeine, Cocoa, beans, nuts and peanuts, spicy food, oily food, fermented food, processed food such as cheese are some which need to be avoided. Vihara (lifestyle) – Apathy, Stress, excessive travel, too much or too little sleep, hunger, fasting and excessive activity. Do’s (pathya) Regular practice of Yoga which includes Breathing exercises, Relaxation techniques, Pranayama ( Nadi Shuddhi and Bhramari), Chanting. (Special techniques of yoga should be learnt under the guidance of a trained yoga therapist) Article By :Dr.Vasudha sharma

VASA (ADHATODA VASICA) Vasa Herb is an Ayurvedic supplement for healthy respiration and lungs. Commonly known as Adulsa, is a popular herb that is used in homes across all regions. It finds its way in many cough syrups due its proven efficacy as a herbal bronchodilator. Nevertheless it has been around from ages as home remedy and in innumerable Ayurvedic preparation. Vasa is an evergreen shrub found all over India. You can find it full of leaves in all seasons. Although leaves are used commonly in daily practices, in Ayurveda all parts of the plant are considered to have medicinal properties. The bitter taste in the plant parts is due to the presence of alkaloids such as Vasicine, Vasicinone, Adhatodine. Most of the herbs which are used in treatment of respiratory ailments are hot in potency whereas vasa is cold in potency and bitter in taste. Due to this it works on both aggravated pitta and kapha. Vasa is also used in the cure of Bleeding disorders in Ayurveda. It finds mention in the number of preparations used in the cure of Raktapitta. It can be noted that due its chemical composition it works on increasing the microcirculation in the body. Everyday use : Vasa leaves can be dried and stored. 5-10 mg of dried leaf powder with honey can help in a productive cough. Fresh leaf juice can be difficult to extract hence ayurvedic texts suggest ‘Putapaka Vidhi’, for such leaves where the herb is given indirect heat and juice is taken out. Popular preparations : Vasa arista, Vasa ghrita, Maha vishagarbha taila. RECIPE FOR HOMEMADE VASAVALEHA: Leaf juice – 750 g Candy sugar – 350 g Ghee – 100 g Pippali – 100 g Honey – 350 g Method of preparation : Extract the juice of vasa leaves, add sugar and ghee. Boil it to get one thread consistency. To this add pippali powder. After cooling add the honey and store it in an airtight container. With the ongoing winter months and the following spring season well known to bring in kapha disorders this recipe will definitely come in handy. Article By : Dr.Sucheta For any query call us at – +91 95913 36226 Get Personalized Advice: Ask Your Questions Here Please enable JavaScript in your browser to complete this form.Name *FirstLastEmail *Contact number *Location *Comment or Message Submit

COVID CARE USING AYURVEDA AND YOGA COVID (Corona Virus Disease) evolved as a pandemic of international concern in 2019 and has been prevalent through different variants or strains such as Delta or Omicron even now in 2022. How can we fight it? Still remains!! Do we prioritise improving immunity to prevent!! Do we just get vaccinated using vaccines such as Covaxin or Covishield! Yes off course. But How can we effectively use Integrative medicine for better patient care. The aim is not to prove or disprove the sciences but take the best from each and deliver for Better health. Different systems of medicine play important roles in their respective areas and help in the early management of COVID. Caraka Samhita, the foremost classical text book on Ayurveda explains about Agantuja vyadhi (disease which is caused due to exogenous factors) where disease causing agents mentioned include microorganisms such as bacteria and virus. These diseases initially do not get manifested due to dosha vitiation, but it presents later and enables the diseases to become pathologically stronger. Abhishangaja vyadhi is the terminology explained for diseases which manifest due to sources unexplored before the onset of the same like that we see in the pandemic COVID -19. Based on the symptomatology, COVID-19 can be compared to Kapha Vataja Jwara (fever with involvement of Kapha and Vata). The manifestation shall include fever (mild to moderate), loss of appetite, headache, rhinorrhea, cough and fatigue. In some individuals it manifests as Sannipataja Jwara (fever caused due to vitiation of all three Dosha’s). Herbs such as Shunthi (Zingiber officinale), Haridra (C. longa), Guduchi (T. cordifolia), Pippali (Piper longum), Tulsi (Ocimum sanctum), Yashtimadhu (Glycyrrhiza glabra), Vaasa (Adhatoda vasica) are used in many formulations prescribed for patients with COVID. Yoga practice includes various kriyas, breathing exercises, asanas, relaxation techniques and pranayama. All these practices help in treating covid-19 and also help in post covid-19 recovery. Kriyas : Desensitizes our nasal passage, removes the mucus, dust or foreign particles from nasal passage and makes easy flow of respiratory gases. Breathing exercises : Helps in improving lung capacity and strengthens the respiratory organs. Asanas : Yogasana helps in expanding the thoracic cavity and strengthens thoracic muscles. The gentle stretch to various parts of the body will help in reducing generalized body ache. Relaxation techniques : These are designed mainly to manage stress and keep our body and mind in a healthy state. Pranayama : Regular practice of pranayama will help in improving oxygen consumption. The practices should be administered at discretion based on condition of patient. The process of helping people with COVID should always be taken up by professional Doctor’s of Ayurveda or Naturopathy. Article By :Dr.Vasudha sharma

Preventive Approaches for COVID – 19 and its variants Source : Covid Vectors by Vecteezy All of us have been experiencing the Pandemic situation since Dec 2019. It’s been 2 years now and with the beginning of 2022, things still look bleak. We are amidst confusion and are not clear about what is in store for us. The two variants of the virus (SARS-CoV-2) that causes coronavirus disease 2019 (COVID-19) are variants of concern. They are the Delta variant which caused havoc as the second wave hit us. The latest variant which is slowly increasing is Omicron. It’s not yet clear if omicron causes more severe disease but it’s expected that people who are fully vaccinated can get infected and spread the virus to others. However, the COVID-19 vaccines are expected to be effective at preventing severe illness. In this scenario, following guidelines for preventive health and taking care of one’s immunity is crucial. Good immunity can improve disease fighting ability and reduce the incidence of getting affected too.The systems which are close to our culture ‘Ayurveda & Yoga’ are the 2 biggest boons to mankind when it comes to improving immunity naturally. Let’s understand HOW? The glory of Ayurveda lies in the concepts of prevention.The concepts of swasthavritta (swatha-healthy,vritta- study) elaborates on ways to maintain health and boost immunity to resist any infection. The idea underlying the prevention is that one should eat food and follow a regimen which is essentially based on daily requirement and seasonal requirement. Dinacharya – Daily regimen involves practices from waking up in the early morning until bedtime. Some of the practices like kavala and gandusa (2 variants of gargling) are meant for enhancing oral hygiene. Practices such as oil pulling with sesame oil or medicated herbal decoctions will help preserve oral health. Nasya (nasal errhine) and dhoomapana (medicated smoking) are two regimens of a day to boost upper respiratory immunity. Inculcating these practices regularly can reduce the incidence of respiratory disorders. Ṛtucarya – seasonal regimen Ayurveda enumerates 6 seasons (Siśira – winter, Vasanta – spring, Griśma – summer, Varsha – monsoon, Sarad – autumn, Hemant – late autumn). The knowledge of Ritucharya is a first hand guide to the concept of Kriya-Kala, which describes the the development of diseases with regards to the state of different Dośas in accordance with the changes of time. This understanding is very essential for early diagnosis and prognosis to adopt preventive and curative measures. Herbs Ashwagandha (Withania somnifera) – Commonly used as a anti stress herb, Ashwagandha is a potent immune modulator. Its commonly used in churna form (powder form) with honey, water or milk. It’s a potent regenerative tonic. Guduchi (Tinospora cordifolia) – Also called Gulvel in Hindi or Amrutaballi in Kannada, it’s a popular herb to fight respiratory problems. The starch of it called ‘Satva’ or the tablet form of Guduchi as ‘Sanshamani vati’ are very popular. Amalaki (Emblica officinalis)- Also called Amla or Nellikai in Kannada, this popular fruit is used in Indian kitchen and menu in the form of pickles and jams. Come winter and Indian families procure Amla to store it for the year. This indicates that is extremely useful in preventing problems of Winer such as Cold and Flu. Rich in Vitamin C, Calcium, Iron and Vitamin B, Amla is likable by all. To quote Hippocrates, ” Whoever wishes to investigate medicine properly should proceed thus in the first place to consider the seasons of the year and what affect each of them produces ” The insights from Ayurveda can be considered most useful and essential while focusing on health promotion. Since host factors play a key role in the disease manifestation, strengthening the immune system is a key component. ‘Yoga’ which encompasses practices such as Asana, Pranayama, Meditation has the ability to resist the cellular impairment. Yoga practices restore autonomic reflex regulatory mechanisms, creating a balance between sympathetic and parasympathetic limbs of the nervous system. Studies have also shown that Yoga increases Antibodies such as IgA, Salivary cortisol etc and provides anti-inflammatory response. Tjus practice of Yoga regularly augments immune system. Article By :Dr.Vasudha sharma

Chyawanprash – The Elixir for respiratory immunity Chyawanprash is an Avaleha (polyherbal jam) prepared according to the traditional Ayurvedic recipe, enriched with a synergistic blend of around 50 medicinal herbs and spices including amla (Emblica officinalis/Indian gooseberry), the richest source of Vitamin C. There is an interesting mythological story behind the Origin of Chyawanprash (CP) Maharshi Chyawana lost his vigour and health and regained it after the twin Physicians ‘Aswini Kumara’ prepared an elixir for him. After intake of the same he regained the lost health. Therefore the word coined for the elixir was Chyawanprash. It also denotes that it was ingested by Chyawana Maharshi and therefore called so. The first mention of CP is in Charaka Samhita. CP has evolved from a concept to reality now where people especially in India vouch for it and have made it a household remedy. Chyawanprash preparation involves preparing a decoction of herbs, followed by dried extract preparation, subsequent mixture with honey, and addition of aromatic herb powders (namely clove, cardamom, and cinnamon) as standard. The finished product has a fruit jam-like consistency, and a sweet, sour, and spicy flavour. It’s liked by young and old and has been made without sugar also. The most important factor is that the right product manufactured by a right pharma company has to reach the people for the right benefit. Therefore take a teaspoon or two of Chyawanprash with expert advice and gain more and better health. Article By :Dr.Vasudha sharma

Healing Through Naturopathy Nature and Body have so much in common. That’s why we should use the healing power of nature to soothe the body. Naturopathy is one such system of medicine that uses naturally available healing power of nature to treat or allow body to heal itself. It is holistic drugless system of healing. The goal is to treat the whole person and not just the symptoms. This system of healing revolves around the 5 elements which are believed to be components of body. 5 elements are Earth, Water, Fire, Air and Ether. Earth: Earth element forms solid structure of the body like Flesh, Skin tissue and hair. Mud represents earth element. Mud is applied either partially or completely over the body to get desired therapeutic effect. Mud is one of the five elements of nature having immense impact on the body both in health and sickness. Mud procured depending on the place has different properties out of which Absorbing Antimicrobial Stimulating Relaxing is few of them Mud Application depending on the condition applied directly or in the form of packs it helps in detoxifying hence effective in preventing various condition. Also helps to improve blood circulation. Water: Water forms saliva, sweat, Blood and urine. Treating through water is called as hydrotherapy. Water is used in different ways for therapeutic and health promotion. Simple pack called wet pack around your abdomen, Consuming good amount of water and plain water enema help to cleanse our body and promotes positive health. Fire: Fire forms hunger thirst and sleep. Exposing to sun or in other words called as heliotherapy represents fire element. What we all know is exposure to sun helps in producing vitamin Other than vitamin D sun exposure helps in preventing several mental issues like depression anxiety etc. also nourishes our bones and joints. Air: Air is responsible for movement and air element is most basic connection of life We can only survive if we breathe. Breathing exercises such as pranayama helps to increase our lung capacity and prevents several health conditions. Ether: Ether is space and we get ether element through fasting. Fasting represents ether element. Fasting is the at most medicine available as our ancient texts say. It mainly helps to completely detoxify our body at cellular level. Simply giving a longer gap between your dinner and breakfast or fasting based on religious beliefs such as on Ekdashi benefit.

Yogic perspective to health and disease Yoga is an ancient system used to harmonize the body mind and soul. It is defined as that which brings in ‘Samatvam’, meaning equanimity at physical and mental levels. Yoga also emphasizes on healthy diet and lifestyle with its principles of ahara, vihara, vichara and achara. The one who practices yoga attains success irrespective of their age, diseases or weak. Yoga improves health for all provided we follow the rules and regulations. Concept of Panchakosha: Acknowledgement: Kavuri et al., 2015 The text Yoga Vasista says that the concept of ‘Adhija vyadhi’ explains about the diseases originating from the mind and ‘Anadhija Vyadhi’ explains about the diseases which do not arise from mind. The duality of likes-dislikes, love-hatred etc. which govern human emotions start creating imbalance at the level of manomaya kosha and when intensify cause “Adhi’s”. The pathophysiology of a disease in yogic approach is understood through the concept of ‘Adhi’. These concepts are helpful in understanding the modern day psychosomatic illnesses and disorders. Acharya Patanjali has provided the most comprehensive description of the five stress producing factors called Kleshas. Avidyāsmitārāgadveṣābhiniveśāḥ kleśāḥ || (Patanjali yoga sutra. chapter2/3) The kleśās are: Avidya (ignorance) asmita (ego) raga (desire) dwesha (dislike) and abhiniveshaha (fear of change). The fivefold kleshas are responsible for the onset of dukha (pain) which may be physical or mental. Diseases are considered as dukkha. Yoga therapy is an intervention used in the management of health problems with various components of Yoga such as loosening practices (shithilikarana vyayama), postures(asana), regulated breathing (pranayama), relaxation, meditation, diet, code of conduct and philosophy. It is based on the principles of Panchakosha (five sheaths of human existence) drawn from the Taittiriya Upanishad. Article By : Dr.Vasudha sharma Click here to explore more about the Doctor