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F E BRUA RY 2 1 , 2 0 1 8 BY T RUPT I H IN GA D — 2 C O MME N T S

Best Home Remedies for Ailments

In my career as a nutritionist, I have come across three main issues that most people suffer
from and these are Diabetes, Hypothyroid, and Acidity.

The reason for these issues to develop is only one—Unhealthy Lifestyle. But, unfortunately,

while most are aware of this close to 90% are unable to make lifestyle changes and thus end
up getting medicines as recommended by their doctors.

Popping pills seem easier than to bring about a lifestyle change and arrest the issue at the

initial stages. Things get difficult when the results are not as expected and are slow. This is
precisely when one starts searching for some natural remedies from natural foods.

I am listing down certain good home remedies which actually use natural food and cure your
issues, help you get fit with proper healthy lifestyle.

Best home remedies for treating diabetes

1. Mix 1/2tsp Turmeric + 1tsp Aamla (Gooseberry) powder+1/2tbsp Methi (Fenugreek)

seeds powder in a half glass of water and take daily morning on empty stomach. (good
for retinopathy)
 2. 1tbsp Methi (Fenugreek) seeds soaked overnight in ½ cup water and chew it next day in
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the morning empty stomach. Blog

3. Dry seed powder of Jamun (Balck Berry) fruits have to be used -1tsp twice or thrice
daily with lukewarm water
4. Take 40-80ml of decoction of banyan tree bark. Boil 20gm of bark in 4 cups of water,

reduce till 1 cup and then drink daily.

5. Using Tejpatta (Bay Leaf) in food helps to bring sugar levels under control.
6. Juice of Karela (Bitter gourd) -20ml daily should be taken in morning. Bittergourd help

diabetics with insulin secretion, glucose oxidation and other processes.

7. Soak Ladyfingers (Okra) in water overnight and then drink that water on an empty

stomach to control diabetes.

8. Paneer Ka Phool” is also known as Rennet, is a kind of Indian flower very effective to
control diabetes. You have to put 8-10 pieces of flower in a glass of water and soak it
the whole night. In the morning squeeze the flower & filter it & and then have it. Its

taste is not so good but effective. Regular use will give you the best results. First, try
only 5 flowers, then gradually increase to 8-12.

Home remedies for thyroid

1. Use cold pressed coconut oil as it contains medium chain TG, which improves thyroid
function.
2. Take 2 tbsp of Apple Cider vinegar, mix little honey and drink this solution daily.
3. Omega 3 rich compounds like fish oil, fish oil supplements, flaxseeds, chia seeds reduce

thyroid.
4. Licorice Herb: The use of Licorice herb helps to promote balance within the thyroid
gland and also promote more energy levels in the body –keeping fatigue at bay. It
contains triterpenoid glycyrrhetinic acid which may aid in stopping the growth of more
invasive thyroid cancer cells.

5. Evening Primrose oil: This herb is full of Amino acids and these acids are critical for
optimal thyroid health. They aid in improving thyroid function and alleviate the
symptoms of an underactive thyroid, such as heavy menstrual periods and hair loss.
Just a tablespoon a day is the general recommendation to decrease inflammation and
promote thyroid health.
 6. Ginseng: This herb helps to improve underactive thyroid and it can also address the
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fatigue that is associated with it. It is best
Blogto take one dose prior to lunch and another

prior to breakfast–about 100-200mg each time.

7. Black walnut: This contains a high dose of iodine which is helpful for an underactive
thyroid. You can have one –two of this nut.

Home remedies for acidity

1. Mix one tsp of baking soda in a glass of fresh water and drink.
2. After a meal pops up a piece of chewing gum for 30 min to relieve heartburn.

Natural antacid—full ripen banana acts as a buffer against acid reflux

1. Sipping a cup of ginger water lukewarm, soothes your tummy and acts as an acid buffer.
2. Being alkaline in nature, chewing 1 tsp of good quality yellow mustard helps to relieve
acidity.
3. Chamomile tea flavoured with honey or lemon is a very good remedy.

1tbsp of Apple cider vinegar with a glass of water acts as a great antacid.

NOTE: These all remedies can be used with your current medications.

Let’s bring our natural food remedy into practice and keep levels under control along with

practising a healthy lifestyle.

JUN E 2 4 , 2 0 1 6 BY T RUPT I H IN GA D — 2 C O MME N T S

Best Yoga Asanas for Hypothyrodism

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One of the biggest battle for most people is ‘Weight Loss’. 90 % of the people are stressed
and spend sleepless nights over not losing weight. The question in most individual’s mind is
despite doing exercise and eating right why is it that I am unable to lose weight or maintain
it?

Healthy foods, controlled portion sizes, regular exercise and peaceful sleep — these are the
ingredients for losing weight.

One of the reason for not being able to lose weight could also be –Hypothyroidism, a

condition where your thyroid gland function is impaired. Underactive thyroid gland plays a
vital role in affecting the weight reduction journey.

It’s difficult for someone with hypothyroidism to lose or maintain a healthy weight balance
as T3, the active thyroid hormone is low. T3 is a powerful hormone that regulates the body’s
metabolism. The most important thing you can do for weight loss and for your overall health
—is to get proper treatment for your hypothyroidism.

Losing weight is never easy, but, people can control it and shouldn’t struggle to lose weight.
However, making a few dietary changes and regular exercise or Yoga may help in weight loss.
Here are some of the important yoga asanas which boosts the function of your thyroid gland
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and helps in weight loss. Blog

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1.  VIPRITKARNI:

It is a Mudra.Viprit means: reverse and karni means “by which”. Viparitakarni helps to
balance the functioning of thyroid and eases the complication caused by hypoactive thyroid.
This is also one of the important Asanas for thyroid disorder. This can be done for 2minutes
maximum.It is also called as half shoulder stand.

Method: 

Lie down on your back. Arms alongside of the body. As you inhale bend your knees and raise
the legs and buttocks. Bring the palms under your hips to support the buttocks. Elbows
remain on the floor. Straighten the legs vertically upwards. Relax the muscles of feet, legs,
and hips. Shoulder and neck relaxed on the mat. Breathe normal. Remain in the position for

few seconds and gradually increase it to 1-2min. Exhale, bend the knees towards your
forehead and slowly lower the buttocks and legs and return to the starting position.

Limitation: Avoid with High BP and dizziness

2. SETUBHANDASANA (BRIDGE POSE)
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This asana provides appropriate stretch on the back and suitable massage to the neck. It
helps to regulate the functions of thyroid gland thereby helpful in releasing thyroxin
hormone.This can be done for 2-3 min maximum.

Lie flat on your back with arms at your sides, palms down. Bend your knees and place your
feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to
the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and
begin lifting your hips towards the ceiling. Try to distribute your weight equally on the
inside and outside of your feet.

Now, move your breastbone towards your chin, keeping your chin lifted only slightly as not

to flatten the back of the neck. Firm your tailbone in towards the pubis and move your pubis
slightly towards the belly. In order to keep the lower back extended, keep the knees over the
ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped.

Lift your hips as high as you are able without breaking position. If you are having trouble
holding posture, you can clasp your hands behind your back and firm you arms into the
floor, shoulder blades shifted down along the spine. Hold this pose for 5 to 15 breaths.

To come out of Bridge Pose, release on an exhalation, rolling your spine slowly down onto

the floor.

Limitations: Avoid doing this pose if you are suffering from neck and back injuries .
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3. MATSYASANA (Fish pose):

Matsya means fish, in the final pose, the asana take the form of fish. Hence the name is
Matsyasana. Matsyasana provides adequate stretching to the neck region thereby stimulate

the thyroid gland. It increases blood supply to trunk and neck region.

This can be done for 1-2 minute maximum

Method:

Sit in Padmasana, lean back,using elbow and arms to help balance yourself, until your had
rest comfortably on the mat and your body forms a low arc. Use a low cushion for comfort at

first, if necessary. Now extend your arms and grasp your toes on either side. Breathe normal.
Rest till you can hold the posture. Exhale using the support of elbow come to the original

position.

Limitations: Knee joint problems, piles, dislocation of knee joints.

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4. USTRASANA (Camel pose): This can be done maximum for 2 minutes.

Method: This asana also give stretch to the neck.

Assume a sitting posture as in kneeling. Support the body on the toes and knees and
gradually lean backward, after having fixed the arms from behind, the palms to the ground,

the fingers pointing outward and the thumbs towards the toes. Keep arms straight then
slowly life the pelvis while taking in the breath. Press the body above the waist slowly both

outward and upward, throwing the neck downward. Breathe normal. Exhaling slowly come
back to original position.

Limitations: Those who have undergone any recent operation at the chest or abdomen,

people with hernia problems, severe hypertension and low back must be cautious.
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5.  SARVANGASANA (Shoulder stand pose): Sarvangasana is the most important pose to

stimulate thyroid gland and control thyroxin. This is the most effective yoga pose where

blood flow from legs to head region due to its inverted condition thereby helps in curing of
thyroid. This can be done maximum for 3 minutes.

Method:

Lie flat on the back with the feet together, the arms by the sides, and palms flat on the

ground.Using the arms as levers, raise the legs and back to a vertical position.

Bend the elbows and use the arms as props to steady the back by pressing it with the

palms.The trunk and legs should extend straight up, forming a right angle with the neck, the
chest pressing against the chin.

Limitations: Excess obesity, Myopia, severe spinal problems, pregnancy.

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6. SIMHASANA: Simhasana  or the Lion Pose resembles a squatting lion in the final pose. In
Sanskrit, ‘Simha’ means ‘Lion’ and ‘asana’ means ‘pose. It is an excellent pose for thyroid

gland.

Sit in the kneeling position or  Vajrasana . Move the knees apart so that they make almost a

right angle between them.Tuck your palms, under your thighs. The palms should face
downwards and point towards the body. An alternate way is to keep the palms on the knees

stretched and spread wide apart.

Bend forward slightly, resting the weight of the body on the arms.Now, tilt the head
backwards. Keep the eyes wide open. Open your mouth and draw the tongue forward and

downwards as much as you can.

Gaze at the space between the eyebrows with eyes wide open. This is called  Bhrumadhya
Drishti . In  Hatha Yoga Pradeepika , an alternate gaze for the eyes is given as  Nasikagra
Drishti  or gazing at the tip of the nose.

Breathe normally and deeply in this position. During exhalation make a sound ‘ahhh…’, to
imitate the breathing of a lion with tongue outside. You may also roar like a lion, few times

in this position. Relax your muscles in the back, abdomen and chest in the final position.

Remain in this final position for as long as comfortable.In some variations, the tongue can

also be moved from side to side making the sound ‘ahhh…’

Limitations: For those with weak knee or ankle joints, this asana should be practiced with
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caution. Blog

This can be practiced for maximum 3 minutes.

Diet is equally important and utmost care should be paid to it. I have herewith chalked out

diet tips which is a mix of yogic and modern diet.

Yogic Diet tips for thyroid disorders

Diet with high fiber content should be taken.

Avoid excess eating of fats and carbohydrates.

Give more and more thrust on green and leafy vegetables.

Focus on eating seasonal fruits.

Ginger greatly enhances thyroid function. Chew ginger or have ginger tea.

Black walnut contains iodine, which nourishes the thyroid gland.

Foods like curd, fish, meat, eggs, radish, and oatmeal contain good amount of iodine. So

take these foods regularly to control thyroid problems

It is recommended that you have Gomutra (Cow urine):Its anti-inflammatory, Anti-

Bacterial, antibiotic and antimicrobial. It acts as an antidote. 10-15drops can be taken

on an empty stomach in the morning. It works best if taken with Ashwagandha.

Bask in Sun: take sunlight /sun bath between 7am -8am.
 Have 1 tbsp cold pressed virgin Coconut oil. It improves the function of thyroid
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hormone Blog

Take foods such as carrots, pumpkin, sprouts, spinach, wheat grass seaweeds because
of its iodine content.

Thyroid diet prevention & precaution

Cruciferous veggies can be eaten in limited quantity and should be cooked.Non veg
foods such as fish —healthy omega 3 fatty acids present in oily fishes like salmon, tuna,
sardines can be eaten. Even eggs are healthy protein rich options to be taken in meals.
Spicy foods should by far be avoided as they are tamasic and interferes with keeping

the mind calm and in a balance state which is very necessary to deal emotionally with
the people having thyroid.
Refined and Preserved foods should be avoided to keep the weight in check.
Caffiene should be avoided because it hampers the healing properties of thyroid

medications. 

Begin with these yoga practices and maintain your thyroid hormones function and achieve a

successful weight loss. Bring on a “new you” with these yoga Asanas.

Please Note: Sarvangasana and Vipritkarni needs to practice under guidance.

SE PT E MBE R 2 5 , 2 0 1 5 BY N ID H I SA RVA IYA — 5 C O MME N T S

All you wanted to know about Thyroid

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How often have we come across friends or others whom we know are suffering from
Thyroid? Many a time but, largely we are unaware of what Thyroid is except that many of us
associate this medical condition with weight gain. It’s not just the weight gain. The purpose

of writing this blog is to give you an idea about a lifestyle related condition (Thyroid ) and
learn more about the fads and facts surrounding the same.

What is Thyroid Gland?

The thyroid gland is a butterfly-shaped endocrine gland that is normally located in the
lower front of the neck. The thyroid’s job is to make thyroid hormones, which are secreted
into the blood and then carried to every tissue in the body. Thyroid hormone helps the body

use energy, stay warm and keep the brain, heart, muscles, and other organs working as they
should.
Let’s take a look at the relationship between Thyroid, Body Weight and Metabolism. Thyroid
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hormones are responsible for regulating Metabolism
Blog in Humans. Metabolism refers to the
biochemical processes that occur in living organism to maintain life. Metabolism is

determined by the amount of Oxygen used by the body over a period of time. When
measurement is made at rest it is referred to as Basal Metabolic Rate (BMR). Measurement
of BMR was the earliest test used to determine functioning of Thyroid. Patients with
overactive thyroid gland had high BMR and those with underactive thyroid gland had lower

BMR.

Later on measurement of Thyroid Hormones came into picture and it showed that low

thyroid hormone levels were associated with low BMRs and high thyroid hormone levels
were associated with high BMRs.

Te thyroid hormones, triiodothyromine (T3) and its prohormone-Thyroxine (T4) are

produced by thyroid gland that is primarily responsible for regulating metabolism. The most
important component for the production of T3 and T4 is Iodine. Deficiency of iodine leads
to decreased production of T3 and T4, enlarges thyroid tissue and leads to a condition
known as Goitre. Thyroid hormones are also responsible for proper differentiation and

development of cells. They regulate protein, fat, carbohydrate and vitamin metabolism
providing compounds to human cells.

The two main conditions associated with thyroid are hyperthyroidism and hypothyroidism.

Hyperthyroidism :-  It is the condition were thyroid is extremely overactive and individual’s
BMR increases which leads to increased caloric requirements to maintain weight. Person

has to increase the caloric intake to match the calories burnt, otherwise weight loss will
persist.

Thyroid Stimulating Hormone (TSH) will be decreased in Hypothyroidism. Diagnosis of

Hyperthyroidism is associated with Low (supressed) TSH level.

Thyroid hormones themselves (T3, T4) will be increased. Most of the people with
Hyperthyroidism will have their Thyroid Hormone measuring High.
Symptoms Include: Sudden weight loss, even when your appetite and the amount and type
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of food you eat remain the same or even increase,Rapid
Blog heartbeat (tachycardia), Increased
appetite, Nervousness, anxiety and irritability, Sweating, Change in menstrual patterns,

Increased sensitivity to heat, Changes in bowel patterns, especially more frequent bowel
movements, An enlarged thyroid gland (goiter), which may appear as a swelling at the base
of your neck, Fatigue, muscle weakness, Difficulty sleeping, Skin thinning, Fine, brittle hair

Tests:-Hyperthyroidism is diagnosed using: Medical History and physical exam, Blood tests,
Radioactive Iodine uptake test, Thyroid Scan.

Foods to avoid:- High Glycemic Carbs like Processed grains, such as white flour, sugary
sweets, juices, low-fiber cereals, rice and instant potatoes have a high-glycemic value,
Goitrogenic Foods like Cruciferous vegetables — such as cauliflower, broccoli and cabbage,
soy and millet, a gluten-free grain — contain goitrogens, Unhealthy fats :-  Eat fewer red,

fried and processed meats and high-fat dairy products, which contain saturated fat, Alcohol
and caffeinated products, such as soft drinks, coffee and  tea.

Exercises:-Aerobic exercises like dancing, swimming can be included, resistance exercises

like pushups and situps are also beneficial. Yoga and Meditation can also be included for
calmness and ease anxiety.

Hypothyroididsm:-  Due to decrease in BMR, there in increase in weight of an individual.

The cause of weight gain in hypothyroid individuals is also complex, and not always related
to excess fat accumulation. Most of the extra weight gained in hypothyroid individuals is

due to excess accumulation of salt and water.

Because the body is expecting a certain amount of thyroid hormone the pituitary will make
additional thyroid stimulating hormone (TSH) in an attempt to entice the thyroid to

produce more hormone. This constant bombardment with high levels of TSH may cause the
thyroid gland to become enlarged and form a Goiter
Symptoms:- Fatigue, Increased sensitivity to cold, Constipation, Dry skin, Unexplained
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weight gain, Puffy face, Hoarseness, Muscle weakness,
Blog Elevated blood cholesterol level,
Muscle aches, tenderness and stiffness, Pain, stiffness or swelling in your joints, Heavier

than normal or irregular menstrual periods, Thinning hair, Slowed heart rate, Depression,
Impaired memory.

Tests:-TSH (Thyroid stimulating Hormone) Testing, T4 Testing , Anti-thyroid Microsomal

Antibodies Testing.

Foods to avoid:– Soy, Cruciferous Veggies, Fatty Foods, Sugary Foods, Processed Foods,

Excess Fiber, Caffeine, Alcohol.

Fats are an important part to your hormone health, as hormones are produced using good
fats. Coconut oil is amazing for hormone health. It provides the required building blocks for

hormone production. Coconut oil when taken with Balanced Diet helps lower cholesterol by
assisting its conversion to pregnenolone, the precusrsorto many hormones. If pregnenolone
increased in diet would be very helpful for those with hormonal imbalances.

Cold pressed Virgin Coconut oil :- Coconut Oil is a saturated fat mainly made up of medium
chain triglycerides (MCT). MCT’s are known to increase metabolism and promote weight
loss. It is very beneficial as it helps in boosting metabolism and also has stimulatory effect

on the thyroid. Because thyroid manages metabolism and also causes wide range of
symptoms like weight gain, impaired immune function, fatigue, slow healing, cold
intolerance etc.

Exercise :- Best Exercises for Hypothyroidism would include One-legged dead lift, Squats,
Overhead press or similar vertical push move, Push-up, Lap pull-down or similar vertical
pull move, Rowing or similar horizontal pull move.

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