12th October2016- World Arthritis Day

The theme for this year’s World Arthritis Day is ‘The future is in your hands, take action’.  We must encourage arthritic patients to take action daily and to live their life to the fullest, in the healthiest way that they possibly can.

Living with rheumatoid arthritis and other musculoskeletal diseases is not easy and can be physically and mentally crippling. The symptoms of arthritis include pain and limited function of joints. Arthritic joint inflammation causes joint stiffness, swelling, tenderness, redness and warmth in the affected area.

Regular exercise with the help of a physiotherapist, a healthy diet and the strong support of a family/friend group will go a long way in helping the patient enjoy a good quality of life and have better self-worth.

Improved medications now ensure that there is no longer as much joint damage, especially to the hands…something that would previously alert everyone that a person had arthritis. However, everyday tasks like opening a dabba of ghee, or buttoning a shirt, climbing a flight of stairs or even opening a strip of medicine can be challenging.

Unfortunately, there is no dietary CURE for arthritis….but you can add certain foods to your diet to ease the pain, fight the inflammation, strengthen your bones, boost your immunity and make you feel better.

You could try adding the following to your daily diet:-

- Haldi powder….add 1 tsp to your juice shot, smoothie, dal etc

- Amba halad.…grate and add to salads, chutneys, gravies etc

- Garlic….decreases the amount of cartilage-damaging enzymes present in the cells.

- Olive oil and coconut oil….extra virgin, cold pressed….1 tbsp of each

- Precursors to vit D like dark green leafy veggies, dairy foods, eggs….to increase your bone  strength, enable the absorption of calcium and also boost immunity.

- Vit C-rich foods like oranges and lemons….prevent inflammation and maintain healthy joints and  cartilage.

- Soy protein….will prevent inflammation, Avoid if you have a hypothyroid condition.

- Fish….another anti-inflammatory food.

- Broccoli, Brussels sprouts, cabbage and cauliflower….apart from vit K and vit C, they also have a  compound called sulforaphane which prevents the progression of osteoarthritis. Avoid if you have a  hypothyroid condition.

- Cherries and cranberries….for their anti-inflammatory effect, especially for those with gout and  high uric acid levels.

- Nuts and seeds like walnuts, almonds, pine nuts, sunflowers seeds, pumpkin seeds, melon seeds,  sesame seeds, chia seeds, flaxseeds, hemp etc….for their mineral content.

- Green tea….loaded with polyphenols and antioxidants, it can reduce inflammation and slow    cartilage destruction.

Stay blessed with good health….always !!!

Warm regards,

Charmaine D’Souza

Pumpkin Seeds

Back in the day, the rich would use slivers of pistachio as a garnish for mithai while the poor would have to make do with pumpkin seeds.

These flat green seeds are one of nature’s most nourishing foods. Here is why :

- They contain high amounts of vitamin E, B-complex, magnesium, zinc, and omega-3 fatty acids.

- Pumpkin seeds promote overall prostate health and alleviate difficult urination associated with an      enlarged prostate gland.

- They are an excellent source of tryptophan, the amino acid which is needed for good quality sleep  and for keeping anxiety and depression at bay.

- The B-complex vitamins in pumpkin seeds work as co-factors in the body to help reduce cholesterol  and enhance GABA activity which is also known to reduce anxiety and neurological disorders.

- Pumpkin seeds also contain anti-inflammatory properties which provide benefit for those that suffer  with chronic inflammation such as in sinusitis, arthritis, bursitis, and other autoimmune disorders.

- Pumpkin seeds have high concentrations of phytosterols that can help to inhibit the absorption of  cholesterol in the gastrointestinal tract which ultimately can help reduce the bad cholesterol in the  body. 

- Since they are high in zinc, pumpkin seeds help to prevent kidney stones and osteoporosis. 

- They are a natural cure for tapeworms and intestinal parasites.

Roasted pumpkin seeds have a nutty flavor. You can easily roast them at home

- Cut a portion of red pumpkin and immediately pull out the seeds.
- Rinse the seeds in cold water and remove the pulp and fibrous strings.
- Place the seeds in a heated pan or on a baking tray if you wish to roast them in an oven..
- Add a tsp of oil and stir well to coat the seeds.
- Roast until they are crunchy, stirring every 5 minutes to prevent them from getting burnt.
- Cool and store in an airtight container.

Sprinkle these roasted pumpkin seeds on salads, add them to your breakfast cereal or porridge or hummus or dips or trail mixes, or mix them with figs apricots and dates to make your own healthy energy bars.

Stay blessed with good health ...always!!!

Warm regards,

Charmaine D’Souza

Sweet Potatoes ( Shakarkand)

Native to Central and South America, sweet potatoes are one of the oldest vegetables known to man. They were brought to India by the Portuguese in the 16th century. These tuberous roots are very nutritious. They are the unsung heroes of a balanced diet for the following reasons:

• They are rich in antioxidants like beta carotene and vitamins A, D, E & C which are all necessary to delay aging, protect against asthma, maintain the health of our skin, bones, teeth, heart, nerves and thyroid gland.
• They are a source of vitamin B6 which helps lower blood homocysteine levels. Homocysteine is a chemical associated with degenerative heart disease.
• They are also a good source of minerals like manganese, calcium, phosphorus, zinc and iron which are all needed for maintaining immune function, forming red and white blood cells, metabolizing proteins etc.
• Due to their iron and vitamin A content, sweet potatoes help increase fertility and are also essential to balance hormones during pregnancy and lactation.
• Since they are high in potassium, they help lower blood pressure by removing excess sodium from the body. Potassium also helps to regulate the heartbeat and the fluid balance in the body, protect the kidneys, relax muscular contractions and reduce swelling. 
• They are an excellent source of magnesium which is an anti-stress mineral that helps relax muscles, calm the nerves and relax the body. 
• The natural sugars in sweet potatoes are slowly released into the bloodstream, ensuring a regular and balanced source of energy without any blood sugar spikes linked to fatigue and weight gain. This makes them a good snack food for diabetics.
• They help to prevent cancers of the mouth, breast, lung, skin, and colon.
• They have a high fiber content, are easily digestible and are an excellent food choice for people with oral ulcers, inflamed colons, digestive disorders and constipation.
• Beta- cryptoxanthins in sweet potatoes lowers the risk of arthritis. 
• Phytochelatins also present in sweet potatoes, bind to heavy metals such as lead, mercury, copper, & cadmium and safely remove them from the body.
• Folate in sweet potatoes helps develop cells and tissues of a fetus in the mother’s womb. 

NOTE : If you take beta blockers for heart disease, limit your consumption of potassium-rich sweet potatoes. Beta blockers can increase blood potassium levels. People with impaired kidney function need to know that too much potassium can be harmful as the kidneys are unable to remove the excess potassium from the blood.

Roast sweet potatoes to bring out their natural flavor. Add steamed or boiled sweet potatoes to soups, salads, smoothies, vegetable cutlets etc. Baked sweet potato wedges are a healthier option to french fries. Cut sweet potatoes into half inch slices and steam them. Then add a drizzle of oil, some lemon juice, chaat masala or cinnamon / jeera / pepper / chilli powder to enhance the taste.

Stay blessed with good health ...always!!!

Warm regards,

Charmaine D’Souza

Cheers? Bottoms up? A toast to good health?

What do whiskey, rum, beer, brandy, gin, vodka, wine, sake, ouzo and koumiss have in common? These beverages all contain ethanol - a form of alcohol. Even though each gram of alcohol provides 7 calories of energy, alcohol is not a food nutrient but a mind-altering drug. Each standard drink (45 ml liquor or 150 ml wine) has 13 to 14 gms of alcohol.

Alcohol consumption is now a part of celebrating life’s milestones….whether it is barhopping with friends on their birthdays or toasting the bride and groom with champagne at their wedding or downing vodka shots on a Friday night with office colleagues to celebrate a promotion.

When consumed in moderation, alcoholic beverages can make social situations more enjoyable….and can even have some health benefits like offering cardiovascular protection. Consuming small amounts of alcohol can raise HDL (good) cholesterol levels, reduce blood levels of fibrinogen (an important blood-clotting factor) and decrease platelet stickiness. Red wines and beers have beneficial antioxidants (but you can get those from purple grape juice!) However, more and more people are now experiencing serious health problems as a result of their excessive alcohol-drinking habits.

Alcohol does not require digestion and readily passes through the tissues lining the inside of the mouth, esophagus, stomach and small intestine. When alcohol is consumed with a meal or after a meal, food delays its absorption from the stomach and lowers the rate at which it enters the bloodstream. If a person consumes excessive amounts of alcohol on an empty stomach, tremendous damage is done to the liver and the kidneys. In fact alcohol poisoning is a life-threatening condition and binge drinking can be fatal.

Drinkers can be classified as:

Abstainers - consuming none or fewer than 12 drinks/year
Light drinkers - consuming 1-12 drinks/month
Moderate drinkers - consuming 4-14 drinks/week
Heavy drinkers - consuming 3 or more drinks/day
Binge drinkers – consuming 5 or more drinks/occasion (males)
consuming 4 or more drinks/occasion (females)

Not everyone who drinks alcohol regularly abuses the drug, but you might be abusing alcohol if you:

- Drink to relax, forget your worries, improve your mood
- Lose interest in food because of your drinking habits
- Find more and more “reasons” to drink
- Consume drinks in few quick gulps
- Lie about or try to hide your drinking habits
- Often drink alone
- Hurt yourself or others while drinking
- Were drunk more than 3 times in the past year
- Need to drink more than previously to get “high”
- Feel irritable and resentful when you are not drinking
- Have medical, social or financial problems caused by your drinking habits
- Have been fined by the traffic cops for drinking and driving

Harmful effects of alcohol:
- Brain: impairs brain functioning and damages the brain
- Esophagus: increases risk of esophageal cancer
- Skin: causes skin flushing and heat loss
- Heart: damages heart muscle, resulting in heart enlargement and heart failure
- Liver: causes fatty infilteration of the liver, cirrhosis and liver failure
- Pancreas: impairs pancreatic functioning, causes pancreatic inflammation and increased risk of pancreatic cancer
- Small intestine: interferes with nutrient absorption
- Abdomen: increases fatty deposits in abdominal region
- Colon and rectum: increases risk of colon and rectal cancer

When a pregnant woman drinks alcohol, her fetus also “drinks” alcohol because alcohol flows freely from the mother’s bloodstream to that of the fetus. An infant born with “fetal alcohol syndrome” has certain facial and heart defects as well as extensive often irreversible damage to the nervous system causing mental retardation. The infant may also have delayed and abnormal physical development.

So if you think you are abusing alcohol or are dependent on it, seek help asap

Stay blessed with good health ...always!!!

Warm regards,

Charmaine D’Souza

Chia is NOT Sabjia/Sabja/Takhmaria/Falooda seeds/Basil seeds

"Think global, eat local" is a thought which is on most peoples minds when it comes to super foods and their health benefits. Today lets talk about chia seeds and their so-called "local" counterpart, sabja seeds.

Chia seeds are tiny, mottled grey, black and white seeds of the plant Salvia hispanica. These seeds were used by Aztec warriors and runners, allowing them to sustain themselves over an entire day just on 1 tablespoon of the seeds. These seeds are pesticide- free since insects do not attack the plant. They have heart healthy benefits and have more omega-3 fatty acids than flax seeds.They are also anti-inflammatory and keep the blood vessels well dilated, thereby reducing the risk of heart disease.They are easy to digest and are gluten-free.Since chia seeds have a good protein and calcium content, they help to build endurance as well as muscles and tissues. Boron, a mineral needed for the absorption and assimilation of calcium is also present in chia seeds....thus those predisposed to osteoporosis benefit from chia. Chia gel forms a barrier between carbohydrates and enzymes, thus slowing down the conversion of carbs to sugar which obviously helps diabetic patients tremendously. By causing satiety, it helps control hunger and overeating...leading to weight loss. When chia seeds are consumed at bedtime, they release the amino acid tryptophan which converts into the 'feel-good' hormone serotonin, thus encouraging a good nights sleep.

Sabja seeds on the other hand are black seeds of the plant Ocimum basilicum. They are also called basil seeds or takhmaria or falooda seeds. They are anti-bacterial, anti- inflammatory and anti-oxidant in nature. They are rich in vitamins A,C and K and minerals like calcium, manganese, magnesium and iron.They provide relief from acidity, constipation, flatulence, colds etc. They help in controlling hunger because they absorb water and swell in the gut. They 'cool' the system and are often consumed in the hot summer months with rose syrup, cold milk etc.

When chia seeds and sabja seeds are soaked in water they both absorb water and swell. If you look closely at the picture you will be able to see the difference. Chia seeds increase in size, clump together and the water in which they are soaked converts into a thick viscous gel.Hence they can be incorporated into smoothies and are also used in bakery products as egg replacements. Sabja seeds will swell to a much greater extent but the viscosity of the water will not change. This is how you will be able to identify if your vendor has sold you chia seeds ( which are very expensive) or the cheaper sabja seeds ( calling it "Indian Chia"!!!)

Sabja seeds REDUCE ESTROGEN LEVELS and delay the menstrual cycle. So if you are looking to conceive or delay the onset of menopause or if you have PCOD then it is up to you to make an informed choice between sabja and chia!

Do like and share if you benefit from this post

Stay blessed with good health ...always!!!

Warm regards,

Charmaine D’Souza

Chronic Fatigue Syndrome (CFS)

 The worries and strains of daily life can be overwhelming and even exhausting. Surprisingly, positive events like an engagement or marriage, moving into a bigger and better home or workplace, going on a trip can also tire us. Understandably, emotional shock from bad news, a failed relationship or the death of a loved one can make us feeled drained. However, if you are TATT… or ‘Tired All The Time’ then read on…
 Fatigue, meaning tiredness or the feeling of not having enough energy, is a symptom that may result from a great variety of causes, and it is probably among the most common symptoms described to physicians and other practitioners. It may range from mild loss of usual energy, to greater weariness at certain times of the day, to complete exhaustion and near inability to move.
Chronic fatigue syndrome (CFS), or chronic fatigue immune dysfunction syndrome (CFIDS), is much less common and a more concerning and harder-to-correct problem. Practitioners and scientists are still working to figure out the cause.

Factors contributing to fatigue:-

• Allergies
• Anemia
• Cancer
• Chronic diarrhea and nutrient loss
• Chronic pain
• Constipation
• Depression (and persistent anxiety)
• Environmental toxicity
• Hypoglycaemia
• Immune suppression
• Lack of sleep (or poor sleep and sleep apnea)
• Low HCL
• Obesity
• Poor digestion
• Progressive disease
• Sluggish liver
• Stress and overwork
• Structural misalignment
• Toxicity from the colon

More specific causes of fatigue and chronic fatigue:-

• Yeast and mold infections and allergies- Candida albicans.
• Viral infections (acute) - colds, flus, hepatitis and mononucleosis.
• Viral infections (chronic)- HIV, Epstein-barr, cytomegalovirus and herpes.
• Parasite infections- many possible such as amoebas or worms
• Bacterial infections- staphylococcus or streptococcus.
• Hormonal deficiencies- Hypothyroidism, low adrenal function (often due to chronic stress         and sugar abuse), pituitary dysfunction, as well as menopause.
• Nutritional deficiencies- Magnesium, potassium, iodine, iron, copper, vitamin B12, folic           acid, other B vitamins, vitamin C and vitamin E.
• Toxic mineral excesses- lead, aluminium, mercury, nickel and cadmium.
• Metabolic disease- such as of the heart, liver or kidneys.
• Substance abuse- coffee, alcohol, sugar, food reactions, rancid oils, marijuana and other     drugs.
• Environmental contamination- fluorescent lights, chemical sensitivity.
• Psychological problems- boredom and depression, overall unhappiness about life situations and progress.

Our Good Health Always ‘Antifatigue Nutrient  Program’ is aimed at incorporating specific nutrients in amounts required by the individual. It is a multifaceted approach to treating chronic fatigue syndrome (CFS) and fibromyalgia. It includes the following:

-       Nutritional therapies with B complex vitamins, magnesium, iodine,selenium,zinc and specific             amino  acids.
- Natural hormone support, including thyroid, adrenal and sex hormones.
- Incorporating herbs like ginseng, ginger, haldi, ginko biloba, gotu kola, cayenne pepper etc in             case-specific amounts.
- Avoiding sugar, caffeine, alcohol and refined flour.
- Avoiding foods which are allergenic.
- Treating chronic or recurrent infections of the sinuses, bladder, vagina and prostate gland.
- Treating bacterial, yeast and parasitic infections.
- Improving digestion, absorption and assimilation of nutrients.
- Improving the individuals sleep pattern….an important factor in healing fibromyalgia and CFS
- Improving mental health and general well-being

If you would like to enrol for our ‘Antifatigue Nutrient Program’ do send us your details via the health questionnaire available on our website www.goodhealthalways.in

Hoping to help you get from fatigued to fit and fantastic soon

Stay blessed with good health …always!!!

Warm regards,

Charmaine D’Souza

Manganese ...from the Greek word for MAGIC

The mineral manganese is a catalyst for enzyme action and synthesis of fatty acids and cholesterol. It is necessary for the digestion of protein, for glucose regulation and thyroid activity. It is also needed for normal bone formation and development.
Manganese has also been found to increase the activity of the antioxidant enzyme superoxide dismutase

Possible signs of deficiency: 
• Joint pains
• Bursitis, tendonitis
• Being prone to injuries
• Weak knees
• Creaking  or clicking of joints
• Weak muscles

Cause of deficiency:
Dietary deficiencies or genetic inheritance is the cause of manganese deficiency.


 Effects of deficiency:
Achy joints are perhaps the most recognised effect of the lack of manganese. Low levels of manganese in the system cause weak ligaments and over the years the body compensates by adding extra calcium to the joints to firm them up and keep them together, causing stiff joints. Deficiency of manganese may also lead to osteoporosis, diabetes and epileptic seizures.


Recommendations:
A supplement is advisable only when a manganese deficiency has progressed enough to exhibit some or all of the symptoms above. Otherwise it is readily available from dietary sources.
Supplementation range: 8 to 25 mg daily. Supplements can be used in the treatment of sprains, inflammation, epilepsy and diabetes.


Dietary sources of Manganese

• Nuts like pistachios, walnuts, cashews, almonds
• Dark green leafy vegetables
• Celery
• Green peas
• Beetroot
• Egg yolk
• Liver
• Whole grains and bran
• Legumes
• Avocado
• Apples
• Bananas
• Pineapple
• Green tea
• Dark chocolate

Please note : Foods high in phytic acid, such as beans, seeds, nuts, whole grains, and soy products, or foods high in oxalic acid, such as cabbage, spinach, and sweet potatoes, may slightly inhibit manganese absorption. Although teas are rich sources of manganese, the tannins present in tea may moderately reduce the absorption of manganese. Intake of other minerals, including iron, calcium, and phosphorus, have been found to limit retention of manganese.

Do like and share if you benefit from this post

Stay blessed with good health ...always!!!

Warm regards,

Charmaine D’Souza