Feb 14, 2020

Keto Diet for Weight Loss

A healthy and balanced weight is the symbol of good health; your eating habits and selection of food play a vital role in maintaining a healthy weight or losing your weight. Although exercise is the another key factor but due to tight and busy life schedules, people often cannot maintain regularity in taking exercise, therefore, in order to fight the epidemic of obesity, from the past few years, low-fat and low-carb high fat diet (Ketogenic or keto diet) plans are in trending to lose weight. Studies showed that low-fat diet plans often did not provide desired results for weigh loss that’s why majority health officials are now recommending low-carb high fat diet plans.



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How effective is Keto diet for weight loss?



Today, Obesity and metabolic disorders have become a matter of concern for majority of world’s population. According to World Health organization report, At least 2.8 million young people die from obesity-related problems each year (1)
While metabolic disorder also affects many people in US, and may cause variety of other health problems.
To fight this, variety of keto diets have come up and some of them are backed by the research.


On the other hand, the medical science also supported the effectiveness of keto diet for weight loss (2) (3) (4)
Keto diet helps you to burn fat, maintaining muscle mass and improves many markers of disease
Ketogenic diet was found superior, even when total calorie intake is compared (5) (6)
Even a study revealed about the people on keto diet, have shed 2.2 times more weight as compared people on low-calorie low-fat diet while improvement in their HDL Cholesterol  and Triglyceride level was also recorded (7)
In another study keto diet was compared with Diabetes UK’s guidelines, it was found that the low-carb group shed 15.2lbs (6.9 kg), while the low-fat group shed only 4.6lbs (2.1kg). (8)
On the other hand, there is a contrast side that is not willing to change their mind, some researchers argue, the results are due to high intake of protein. (9)
 A study revealed that a group of 19 obese adults who spent two weeks in a metabolic ward in highly controlled environment, low-fat diet seemed to be equally as effective as low-carb diet for weight loss.  (10)
However, critics argue that the study period was short and having such a controlled environment is not possible in real life situation.
Another study, on free-living people showed that the low-fat diet is not so effective as compared to keto diet. People lose fat without any controlled and restricted food environment on keto diet; therefore applying keto diet plan to routine life is quite easy.


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Conclusion



Ketogenic diet is an effective diet for weight loss and it is backed by several researches. On the other hand, low-fat diet is only effective in controlled conditions. Therefore, losing weight with Ketogenic diet is a best option for Obese People with free-living life style without the botheration of counting calories


 How keto diet helps to reduce weight?


Keto diet supports weight loss in following ways:-


Reduce hunger and cravings:


Fat and protein lacking diet often causes rise in appetite, consuming sufficient amount of protein controls hunger and craving,  low-carb high fat diet have an ability to reduce hunger and craving for sugary foods, making easier for weight loss and caloric restriction.  (11)

Higher Protein Intake:


Protein is the basic nutrient for weight loss and good-looking body, High protein intake suppresses cravings, optimizes metabolism activity, increases overall daily calorie burning, and speeds up the process of weight loss.

Decreases Insulin Resistance:


Insulin is an essential hormone, produced in our body by the pancreas, and we cannot survive without it, when it is chronically too high in our body, body cells resist accepting it more that is insulin resistance. Insulin resistance often accompanies type 2 diabetes, which is a very common cause of obesity, PCOS (Polycystic Ovary Syndrome) Heart diseases and other metabolic disorders        
Ketogenic diet reduces insulin resistance by restoring normal insulin function (12)
Healthy insulin function fights inflammation while poor insulin function might increase it.

Healthy fat diet:


Keto diet include several healthy fat foods such as avocados, flax seeds, nuts and seeds butters, hemp hearts, olives and olive oil, unrefined coconut oil, fatty fish, cheese, butter and whole eggs, when you consume these healthy fats additionally, they promote HDL cholesterol levels. (13)

Starting keto diet for weight loss:


Starting keto diet plan seem overwhelming, while think about it, but does not have to be difficult. You should focus on these points to get maximum results for weight loss.


Include Veggies:



High fat foods are rich in calories, so base your meal with low-carb veggies to fill your plate, additional intake of low-carb veggies like lettuce, cucumber, cabbage, spinach, avocado, kale, broccoli, green beans, olives, onions, carrots and potatoes  will help you feel full.


Include Low-Carb Foods:



Reducing carbs is a very effective approach for weight loss. It reduces appetite and automatically you consume fewer calories. Studies show that eating low carb diet loses weight two to three times more than a calorie-restricted low fat diet.
 Include high fat-low carb foods like eggs, meat, dairy and sugar free beverages in your diet. Avoid highly processed foods and unhealthy fats. Avoid high sugar foods, like sodas, fruit juices, and chocolate milk; these are the most fattening products we have today.


Drink More Water:



Drinking plenty of water is the simplest way to increase weight loss, doing so can expedite the fat burning rate up to 90 percent. Drinking 8 glasses of water (2 litter approx.) per day can burn about 90 more calories. However, timing is an important factor; drinking water before your meals reduces your hunger and decrease calorie consumption.
Caffeinated beverages such as green tea or coffee are also beneficial. Caffeine content also adds little to boost metabolism.


Conclusion:


Ketogenic diet focuses on low-carb high-fat foods. However, some sources of fat are healthier than others. Sticking to healthier ones would definitely increase chances of weight loss. Another thing is your consistency, Be Consistent and reduce weight slowly and gradually, instead of decreasing pounds drastically and be fat again. Studies also suggest gradual weight loss healthy and long lasting.




References:



2)    Popular weight-loss diets : from evidence to practice  https://www.ncbi.nlm.nih.gov/pubmed/17180148

3)   Beyond weight loss: a review of the therapeutic uses of very low carbohydrate (ketogenic) diets
4)     Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss, a meta-analysis of randomised controlled trials.
5)   Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. https://www.ncbi.nlm.nih.gov/pubmed/18635428
6)      The effects of low-carbohydrate versus conventional weight loss diets in severely obese adults: one-year follow-up of a randomized trial.
7)      A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. https://www.ncbi.nlm.nih.gov/pubmed/12679447
8)      A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects.
9)      Dietary protein, weight loss and maintenance. https://www.ncbi.nlm.nih.gov/pubmed/19400750  
10)   Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate     Restriction in People with Obesity.  https://www.ncbi.nlm.nih.gov/pubmed/26278052
11)   Effects of a high-protein Ketogenic diet on hunger, appetite, and weight loss in obese men feeding   ad libitum. https://www.ncbi.nlm.nih.gov/pubmed/18175736
12)   The role of skeletal muscle insulin resistance in the pathogenesis of the metabolic syndrome.https://www.ncbi.nlm.nih.gov/pubmed/17640906
13)    The Mediterranean diet: science and practice. https://www.ncbi.nlm.nih.gov/pubmed/16512956



Feb 5, 2020

Protect yourself from Coronavirus


The virus called 2019nCoV have bring havoc in china, killed more than 420 people there till now while more than 20,000 people are effected as it continues to spread outside china.


According to CNN, Coronavirus has been spread in 25 countries and territories since it was first detected in Chines city of “Wuhan” in December last year.
International researchers and companies are racing to develop a vaccine to stop the virus spread.    

What is Coronavirus?



2019nCoV is newly identified virus type of Coronavirus family, the family includes a large number of viruses of which only 7 (including the present type) type of viruses known to affect people.


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Majority of people was effected to this newly virus have suffered from mild fever and expected to make full recovery, Like SARS (An old type of Coronavirus)(1) people effected from present type of Coronavirus are of elderly age. According to CNN report, 80 percent of affected people are above 60 years of age, those have pre-lung related complications and weak or not so healthy immune system.


Symptoms of Coronavirus


It starts with mild fever, followed by dry cough and then, after a few days shortens the breath(2), while some patients need to admit in hospital for treatment. About 1-in-four cases faces severe conditions. Generally, Corona virus infection causes sneezing, runny nose and mild cold ranged from victims with little or no appearing symptoms to severely ill and dying victims.



How is the Coronavirus spread?


As the recent episode of Coronavirus outbreak in Wuhan (China) is a new type of illness, researchers are still evaluating how it spreads from individual to individual, however comparative infections in general spread through cough and sneeze droplets.


When an infected individual coughs or sneezes, they discharge tinny drops of saliva or fluid. These tinny drops may fall on people in the vicinity and can be either breathed in or picked up on the hands and then transferred when someone contacts their face, causing infection. For influenza, some medical guidelines, describe exposure as being less than 6 feet of an infected person, who coughs and sneezes for 10 minutes or longer.


Likewise, infections can also be spread through beads landing on surfaces, such as seats in trains or buses, school desks etc.
    

How deadly is coronavirus


As the latest episode of coronavirus is continuing to cross the international borders with its deadly consequences, more than 20,000 coronavirus cases have been detected as of today,  the main questions arising in everyone’s mind are “how deadly coronavirus is” and “how to contain the coronavirus”.


The epidemic reached its peak in late 2019 and early 2020, when this article was written, according to live dashboard developed by Johns Hopkins University the figure of coronavirus detected cases reached to 20,704, out of which 20,492 cases were detected in mainland China.


427 were dead of those who contracted the infection, so the fatality rate is about 2.07 percent.


The fatality rate is about 4.9 percent in the city of Wuhan, where the virus originated.
According to another coronavirus tracker of same University, revealed 705 people recovered from the disease, giving it a recovery rate of 3.39 percent.


So, compare to SARS, which had a morality rate of 9.6 percent, current 2019h-CoV is much less deadly.


While China National Health Committee also predicting that the fatality rate will likely drop in future, as better treatment, vigilant efforts from International health agencies against the epidemic and advance medical resources would see more people recover.


Where to find Corona Vaccine?


As International researchers and pharmaceutical companies have begun the race to develop a vaccine. But it could take years, for the time being there is no actively working vaccine available. Although experiments are underway and today there is any update about the Coronavirus drug being tested on human for the first time(3). We hope for the good.


WHO response to the Outbreak


As China has declared an emergency, World Health Organization (WHO) also came out with its efforts to keep the people safe and have declared International public health emergency(4), as they did in their initial response to outbreak of swine flu. This act defines the outbreak an event of extraordinary nature, which constitutes health risk to other parts of the World through spread and requires immediate response from International community to safeguard the lives of people living particularly in affected areas and other parts of the World.


In this recent catastrophe, our role as a blogger or content writer, should be to spread authentic and correct information while to limit the spread of misleading information, harmful content and false claims. 


 How to protect yourself and others from Virus infection?


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In accordance with the” WHO guidelines about Novel Coronavirus (2019 nCoV)”(5)


1-    Wash your hands frequently with soap in clean running water.

2-    Cover the mouth and nose with a piece of cloth or tissue at the time of cough or sneezing, than throw out the tissue or piece of cloth in the bin and wash the hands. If you don’t have cloth or tissue around, than cough or sneeze at your and wash your hands immediately.


3-    Using face mask can protects you to some extent by block liquid droplets, however it does not halt smaller aerosol particles, which can pass through its material, in addition, using these masks, also leave the eyes exposed while some viruses infect the person from eyes.

4-  Keep yourself at distance of at least 3 feet from other people affected with coughing, sneezing or fever.


5-    If visiting live market in affected areas, avoid direct contact with animals and surface.

6-    People living in affected areas should avoid eating raw or undercooked animal meat and products, exercise care while handing raw meat, milk or animal organs


7-    If you have returned from affected area and facing high temperature, cough, sore throat, runny nose or difficulty in breathing, do not leave your home with the advice of your doctor.

8-    Seek immediate medical help in case of fever, flue or difficulty in breathing.





References:

(1)  Severe Acute Respiratory Syndrome(SARS), Centre for Disease Control and         Prevention  (CDC)  https://www.cdc.gov/sars/index.html

(2)  2019 Noval Coronavirus Symptoms, Centre for Disease Control and               Prevention(CDC)  https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html

(3)  The First Coronavirus drug candidate is set for testing in China                             https://fortune.com/2020/02/03/coronavirus-vaccine-testing-in-china/

(4)    Public Health Emergency, World Health Organization (WHO) Director General’s   Statement. https://www.who.int/dg/speeches/detail/who-director-general-s-statement-on-ihr-emergency-committee-on-novel-coronavirus-(2019-ncov)

(5)  WHO advice for the public about Novel Coronavirus 

Jan 30, 2020

Keto diet foods you can eat


Due to stressful and long working hours, irregular eating habits and excessive junk food consumption, problems like stomach unrest, diabetes, obesity and excess of belly fat are common. Thanked God! People have now realized the importance of healthy life and they are looking towards alternative and simple diet plans, one of them is Keto or Ketogenic diet plan that has grabbed people attention in very short time period.    

What is Keto diet plan?


Ketogenic diet plan or keto diet plan consist of a diet with low-cab, modest protein and high amount of fat that is helpful to burn fat more effectively.
Using keto diet has numerous benefits for weight loss, body’s health and performance.
Keto diet exclusively benefits type 2 diabetes patients by losing excess body fat without hunger.
Eating diet with far fewer carbohydrates, moderate protein intake levels and increased fat intake levels will bring your body into a metabolic state called ketosis; keto diet encourages liver to produce “Ketones” (fuel molecules that are an alternative energy source for the body when body lacks blood sugar or glucose supply)

What can you eat on keto diet?


To understand, what to eat on keto diet can be complicated for you, especially if you are a beginner, actually, keto diet simply focuses more on healthy fats and proteins and limits grains, it restricts your bad food eating habits.

Here is a synopsis of keto diet foods you can eat, followed by their brief details that will definitely help you to understand the basic idea behind the concept of keto diet.


   
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Photo by : https://www.healthylivingneeds.com
 


Meats


You should eat moderate amount of protein with your meals, taking lentils, beans, soy and similar other items would definitely benefit, but you should focus on lean protein sources, Turkey, chicken, fish and red meat in limited amount. Vegetarian raised Venison is an excellent source of lean protein.
You should also reduce the amount of high-fat meats you eat; things like burgers, steaks, pizzas can be consumed in moderate amount. Consider getting fats from healthier sources, Eggs are an excellent and affordable source of protein that can fulfill your nutrition needs too.

Fruits


Although managing fruits is often hard on keto diet, as under keto diet plan, you are, allow to take only 20-25 gram carbs per day, but that does not mean that fruits are a nightmare. You can choose low-carb fruits to meet your nutrition needs; many delicious fruits come under low-carb category and eating these low-carb fruits in moderate quantity enable your body to perform its functions efficiently.
You should focus on fruits like Avocados, Berries (all types), Lemons, Limes, peaches and cantaloupes.

 

Vegetables


Vegetables play a crucial role in our healthy lifestyle. While following keto diet, you goal should be to maintain low carb. Intake level, Low starch and all vegetables that grow above the ground like bell peppers, spinach, lettuce, kale, broccoli, kale etc. are keto friendly low-carb vegetables. While below the ground vegetables, also known as “tubers” like carrots, potatoes, sweet potatoes etc. might have high starch and high carb. Level, therefore be cautious to include these vegetables into your diet.

Essential Fats 


Taking healthy fats in daily diet is quite important for a healthy lifestyle, but it becomes even more important when we talk about keto diet, where fat intake contributes 70% to 80% of your overall daily caloric intake. Therefore, healthy fat consumption is the key factor in a successful keto diet plan. Eating sufficient amount of fats will keep you satiated for longer time as compared to carbohydrates, and helps to control your cravings also.
When we talk about healthy fat sources, then avocado oil is the rich source of healthy fats and provides sufficient quantity of minerals and vitamins.
Research shows that avocados and their oil is beneficial for heart health and helps to maintain normal blood sugar levels. Take raw avocado oil or add it in salads and smoothies to boost their flavor and nutrition. Use it in salad dressing and other keto related recipes.
Olives and Olive oil is another proven source of getting healthy fats, loaded with rich amount of vitamin E and due to its anti-inflammatory properties, Olive oil reduces the risks of heart disease, cancer and osteoporosis.
Use premium quality extra virgin oil in your diet, drizzle it over veggies to add taste or consume it on an empty stomach.
While coconut oil, coconut butter, certified butter, cocoa butter, mustard oil etc. are also rich source of healthy fats.
 

Drinks 


While following keto diet, dehydrating your body with simple water is excellent, but there are some low-carb keto drinks to fill your thrust.
Using tea and coffee could be another option, but without having sugar, and for wine lovers, an occasional use is ok.
Drinks like water, tea, and bone broth are useful and should be consumed whenever you want. While Kombucha, coconut water and other drinks should be restricted to one serving or less per day.
Alcoholic drinks should be consumed mindfully but while on keto, should be more careful. All alcoholic drinks contain toxins, that can badly effect the production of Ketones
Sugar loaded drinks like Beverages, soda, fruit juices, sports drinks, beer and high sugar alcohol etc. should be avoided.


Dairy


When it comes to Dairy on keto diet, you should know that there are two types of dairy products, one are loaded with carbohydrates while others are filled with protein and fat, which definitely benefit ketosis.
Dairy products like butter, ghee, full fat yogurts, cream, and cheeses contain healthy fats and must include in your diet.
Nondairy milks such almond milk, coconut milk and hemp milk (without sweeteners) are also keto friendly and must include in your diet.

Flours


Among the people, who are going to begin keto diet plan, there is a general perception of giving up all their comforting routine foods, but need not to worry, you can still have many low-cab baked foods to enjoy on keto.
These low-cab flour substitutes are coconut flour, almond flour, hazelnut flour, psyllium husk, etc. while you are free to take rich taste of keto desserts on your keto diet.    

Conclusion


Keto diet is aimed to discipline our life and eating habits and it makes sense, artificial sweeteners and highly processed junky foods can temporarily taste us but in actual they poison us. Keto diet is just a realization to bring ourselves back to the nature.


Jan 19, 2020

Ashwagandha Herb Benefits


Indian Ginseng or Winter Cherry in English, Ashwagandha in Hindi, Asgandh Nagori in Urdu and Withania Somnifera in Scientific language, is a traditionally famous Indian woody shrub with numerous proven benefits to human health. It also comes under the category of ‘adaptogen herbs’.


Photo By :- Neha Vidya [CC BY-SA]



Adaptogen Herbs support our body’s ability to handle various sort of stresses,  thus it improve body’s energy and performance, restores mental health, strengthens body’s ability to cope up with stress and anxiety, boosts immune system, reduces cortisol level,balances thyroid hormones and keeps sexual capacity and fertility at optimum level.

Ashwagandha is grown in India, Middle East and in some parts of Africa. Ashwagandha have key importance in Ayurveda from ancient times. Ashwagandha’s fruit leaves and roots are used for medicinal purposes and in recent studies, it has been found that Ashwagandha have an anti-inflammatory and antioxidant property that enhances its importance for human health.


Ashwagandha Root Powder



Ashwagandha is commonly available from various retailers, herb stores, vitamin stores and food stores as Ashwagandha root powder by different brands, Although Ashwagandha leaves powder is also available which use for making Ashwagandha tea, but traditionally, Ashwagandha root powder is popular. It is taken by mixing it with water, butter or honey


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Photo By :- Asim Gulzar




A famous recipe is Ashwagandha Butter Coffee

½ tablespoon of Ashwagandha powder

 2 ½ tablespoons of certified ghee or butter

6oz coffee

Sweeten it to taste.





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Photo by Alejandro Martinez on Unsplash




Ashwagandha Supplement / Capsules


Many Ashwagandha supplements and Capsules are also available on medical or pharmaceutical stores, herb stores and vitamin shops. Always purchase contamination free and third party lab tested supplement of some renowned brand. Also, stay away from the supplements with mixing of other ingredients or additives, which might have no potential value.  



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Photo by Neha Deshmukh on Unsplash



 Key Benefits and Uses of Ashwagandha


Here we will discuss the key and proven benefits of Ashwagandha herb.

Ashwagandha for Insomnia or Sleeping Disorders


Sleeping Disorder or insomnia is common disease of present fast growing age due to constant long working hours in stressful environment, pain or discomfort. Ashwagandha is suggested when stress is a main factor for sleeping discomfort. It improves the sleeping time and quality thus helps to treat insomnia.

Ashwagandha plant leaves are more beneficial to treat insomnia than its root. Ashwagandha leaves contain compounds that promote healthy sleep.

For Treating Sleeping disorders and insomnia, warm some water, mix a teaspoon of organic raw honey into it and take a teaspoon of Ashwagandha powder with this warm honey water mix.

Ashwagandha for Blood Sugar


Ashwagandha proved to be very helpful to reduce the levels of blood sugar in several studies; however, patients taking medicine to reduce blood sugar level should not use Ashwagandha, as it may drastically reduce blood sugar levels.

1-    Take a teaspoon of Ashwagandha powder with a glass of warm water; drink it daily for best results.
2-    Take 8 to 10 drops of Withania Somnifera (Ashwagandha) tincture in warm water, drink it daily

 Ashwagandha for Stress


Ashwagandha is an excellent herb to reduce stress, anxiety and emotional imbalances, we all know that prolonged stress may lead to depression and high blood pressure, as an adaptogen herb Ashwagandha enhances body ability to counter physical and emotional stresses and keeps the body functions in balanced state.

Taking Ashwagandha root powder together with honey before going to bed is beneficial for mental stress and anxiety.

Ashwagandha for Diabetes


Ashwagandha supports diabetic patients to maintain their blood sugar levels by improving insulin sensitivity. It helps to decrease blood sugar levels and patients using medication to decrease their blood sugar levels should not take Ashwagandha without consulting their health provider, as it can drastically decrease their blood sugar levels.

Ashwagandha for Thyroid Problems


One of the excellent qualities of adaptogen herbs is that they relieve people with thyroid problems. Ashwagandha has been proved to support an underactive thyroid. Thyroid gland is the master governing gland of metabolism. Thyroid, issue or sluggish thyroid may lead to wide variety of issues such as chronic fatigue, poor blood circulation, increase in cortisol, fluctuations in weight, insomnia and many others. Ashwagandha has an ability to correct all thyroid disorders 

 Taking Ashwagandha powder or capsules with warm milk at night benefits all type of thyroid problems.


Ashwagandha for Memory Improvement


Stress has damaging effects on human memory and nervous system, as Ashwagandha is a proven stress reliever; it protects brain from cell degeneration, which results in Alzheimer’s disease.
Ashwagandha’s anti-inflammatory and antioxidant properties that are helpful in destroying free radicals, effectively heal the brain, and boost its performance.

Ashwagandha for immune system


A healthy and efficient immune system protects the body from various bacterial, fungal and virus attacks, it neutralizes and destroys the microorganisms and cleans the poisons, which could harm to the body. While stress, unhealthy lifestyle, excess medication, old age and lack of nutrition, are the causes for weak immune system, which lead to flue, herpes, cold sores and other life threatening infections. Being an adaptogen herb Ashwagandha reduces body’s stress hormone thus boosts immune function and reduce inflammation. Here is a simple home remedy to boost immune system

Take a teaspoon of Ashwagandha powder and a teaspoon of asparagus powder, mix both in warm milk and take it daily at night.

 Ashwagandha for Sexual Function and Fertility


Ashwagandha has been used as a natural remedy to improve sexual dysfunction, boosting testosterone level and male fertility from years. As an adaptogen herb, Ashwagandha helps the body to combat stress naturally by re-balancing the hormones produced by the adrenal glands to help improve the natural rhythm of the body.



Some Useful Ashwagandha recipes


After a long and hectic day, we are in search of food of comfort.  It may be some cooked food or sweet dish, but we cannot deny that what we are looking for should make us feel energetic and refreshing physically and mentally, being an Adaptogenic herb, Ashwagandha is the best choice for getting instant relief from stressful and toilsome conditions.  By using these wonderful Ashwagandha recipes, you will be able to get maximum benefit of this super herb.   


Ashwagandha and Milk multiplies Ashwagandha’s benefits; here is a quick recipe for making Ashwagandha Milk.




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Photo by Oriana Ortiz from Pexels


Water – 1 cup
Boiled milk – ½ cup
Ashwagandha powder – ½ tsp.
Cardamom powder – 1 tsp.

Mix the all ingredients and take a glass an hour before the sleep for comfortable sleep.




Drink tasteful Ashwagandha tea with many benefits, here is a recipe

2-3 cups of Water
½ cup of organic dried Ashwagandha
Stir and cook for 15-20 mints
Strain the Water and add a tsp. of honey

Ashwagandha tea is ready.

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Photo by Julia Sakelli from Pexels


Enjoy tasty Ashwagandha Cookies with warm glass of milk. Recipe is



<alt="Ashwagandha Cookies image">
Photo by Marco Verch

½ cup of wheat flour

1 ½ tsp. of Ashwagandha Powder

¼ cup of certified butter

1 tsp. of honey

¼ cup of milk

Strain wheat flour and Ashwagandha powder and set aside, now melt the certified butter by adding sugar in a bowl, gradually add milk in bowl and stir it well, add mixture of wheat flour and Ashwagandha powder in bowl and knead into dough. Now from dough into 1 1/2 “biscuits and place on butter sheet.


Ashwagandha Side Effects, Precautions & Drug Interactions


Although Ashwagandha is almost safe, if taken for short term, but long term usage of this herb may cause stomach upset, diarrhea, dizziness, abnormal heartbeat, low blood pressure, low blood sugar level and vomiting, So it is recommended to consult your health consultant

Interaction with Thyroid


Ashwagandha is used in supplements as a natural way to cure Thyroid problems; however, patients with thyroid disorder should not use Ashwagandha, as it might increase thyroid hormones and disrupt thyroid medication. Therefore, individuals with thyroid issues, willing to use Ashwagandha should get doctor’s advice first.

 Interaction with Diabetes


Ashwagandha helps to keep optimum blood sugar level but Interaction with other medication to control diabetes levels may drastically reduce the blood glucose level; therefore, diabetics are advised to use Ashwagandha cautiously.

 Ashwagandha and Pregnancy


Women with pregnancy may take moderate amount of Ashwagandha for a short term, but taking high doses for a long period might be dangerous and could lead to miscarriage, it can also harm the fetus, also Women with breast-feeding are not advised to use this herb, Therefore, pregnant women should consult with the doctor and refrain from taking Ashwagandha.

Ashwagandha and Autoimmune Diseases


Ashwagandha boosts the immune system, but if you are suffering from any autoimmune diseases such as rheumatoid, arthritis, multiple sclerosis or lupus then stop using Ashwagandha, this is because medications taken for autoimmune diseases, decreases immune system response and supplementing them with Ashwagandha may interfere with their effectiveness.   

Ashwagandha and Surgery


Ashwagandha should not be taken before and after the surgery, because it slows down the central nervous system therefore, anesthesia and other pre- and post-surgery medications might increase this effect. It is suggested to leave the use of Ashwagandha two weeks before the surgery.

General Precautions
 

Generally, long-term use of Ashwagandha is almost safe for the people of all age groups. Use this herb with prescribed dosage and should strictly follow the medical advice to avoid any adverse reaction. It is suggested to take Ashwagandha with meals, with a full glass of water or with breakfast, if you are taking once in a day, As Ashwagandha increases the effect of certain drugs and medication; it is advised to review the drugs and medications you are taking before taking Ashwagandha.

Those who experience diarrhea or stomach upset after using Ashwagandha should take it in capsule form along with food.

Ashwagandha is a super food for body and there are no dietary restrictions while consuming it, but it is suggested to avoid excessive use of spicy and junk food.

Ashwagandha makes you more energetic, active and relaxed. Consuming Ashwagandha for a long period will have long lasting benefits. Those who follow these precautions would definitely prevent the side effects of Ashwagandha and reap its benefits to the fullest.