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Written by: Dr. Aditi Garg

Written by: Dr. Aditi Garg

Written by: Dr. Aditi Garg

Written by: Dr. Aditi Garg

Written by: Dr. Aditi Garg

Migraine is a prevalent neurological disorder characterized by severe, recurrent headaches that often interfere with daily life. Although pharmacological treatments remain the primary approach, their limitations necessitate the exploration of non-pharmacological therapies. A recent randomized control trial (RCT) published in Primary Health Care Research & Development presents evidence supporting the efficacy of Alternate Nostril Breathing (ANB) in mitigating the frequency and severity of migraine attacks. Study Overview Researchers from Dokuz Eylül University, Turkey, conducted a single-center, open-label, two-arm parallel-group RCT involving 86 adult participants with diagnosed migraines. Participants in the intervention group practiced ANB three times daily for three months, while the control group received usual care. The primary outcomes assessed included changes in migraine frequency, severity, and disability, using the Migraine Disability Assessment Scale (MIDAS) and a Visual Analog Scale (VAS). Significant Findings Reduction in Migraine Frequency: The intervention group experienced a statistically significant decrease in migraine days compared to the control group (P = 0.002). Lower Disability Scores: Participants practicing ANB substantially reduced MIDAS scores (P = 0.003), indicating improved functional capability. Severity Assessment: While migraine severity decreased in both groups, the difference between the groups was not statistically significant (P = 0.074). Mechanistic Insights into ANB Alternate Nostril Breathing, or Nadi Shodhana Pranayama, is a yogic breathing technique involving cyclically inhaling and exhaling through alternate nostrils. This practice is associated with the regulation of the autonomic nervous system, leading to: Enhanced parasympathetic tone Reduced sympathetic overactivity Improved oxygenation Decreased stress and anxiety These physiological effects likely contribute to the observed reduction in migraine frequency and the associated disability. Clinical Implications Healthcare practitioners may consider incorporating ANB as a complementary intervention for migraine management. Its non-invasive nature, ease of practice, and absence of adverse effects make it a viable adjunctive therapy alongside conventional treatments. Patient education and guided practice sessions can further optimize adherence and outcomes. Directions for Future Research While this study demonstrated short-term benefits, further research is warranted to investigate the long-term efficacy and sustainability of ANB. More significant, multicenter trials with extended follow-up periods will be essential to validate these findings and determine the broader applicability of ANB in clinical settings. Conclusion Alternate Nostril Breathing offers a promising, accessible therapeutic approach for reducing the frequency of migraine attacks and associated disability. Integrating this evidence-based practice into standard migraine care protocols could enhance patient outcomes and overall well-being. To explore the complete findings, access the study here.

Yoga is more than just a physical practice; it’s a holistic journey that intertwines body, mind, and spirit. To maximize the benefits of your yoga sessions, it’s crucial to pay attention to your nutrition. What you eat before and after yoga can significantly influence your performance, recovery, and overall experience on the mat. Let’s explore how to nourish your body to support your yoga practice, along with tips and tasty recipes that will keep you energized and satisfied! Why Nutrition Matters for Yoga Before we dive into what to eat, let’s briefly touch on why nutrition is essential for yogis. The right foods can: What to Eat Before Yoga: Energize Wisely When it comes to pre-yoga meals, timing and composition are key. Aim to eat a light meal or snack 30 to 90 minutes before your practice to fuel your body without weighing it down. Here are some great options: Timing is Everything! Remember, everyone’s body is different. Experiment with different foods and timing to find what works best for you. If you’re doing an early morning practice, a small snack may be sufficient, while an afternoon session might require a more substantial meal. What to Eat After Yoga: Nourish to Recover After a rejuvenating yoga session, your body craves nourishment to recover and restore balance. Focus on meals that include a combination of protein, healthy fats, and carbohydrates to replenish energy stores and support muscle recovery. Stay Hydrated! Hydration is just as important as nutrition. Drink water before and after your practice, and consider adding electrolyte-rich drinks if you’ve had a particularly intense session. Listen to Your Body Ultimately, the best approach to nutrition for yoga is to listen to your body. Everyone has different needs, and what works for one person might not work for another. Pay attention to how certain foods make you feel during practice and adjust accordingly. Conclusion: Fuel Your Flow By fueling your body with the right foods before and after yoga, you can enhance your practice and support your overall wellness journey. Remember that nutrition is a personal journey—experiment with different foods and find what resonates with you. Nourish yourself, flow with grace, and embrace the transformative power of yoga!

Let’s talk about rice. I know—it’s the first thing most people cut out when they decide to lose weight. Why? Because it’s full of carbs, right? But here’s the thing: you don’t need to abandon rice to shed those extra kilos completely! Rice can still be part of your weight-loss plan when eaten correctly without throwing everything off balance. So, before you say goodbye to your favorite comfort food forever, let’s dive into how you can keep rice in your diet without sabotaging your goals. 1. Choose Whole Grains Over White Rice If you’re considering making rice a regular part of your diet, one small swap can make a huge difference—go for whole grains like brown rice. Why? It’s simple. Brown rice still has its bran and germ, which means it’s loaded with fiber, vitamins, and minerals that white rice doesn’t have after processing. Studies even show that whole grains help with digestion and keep you fuller for longer. That means less snacking, fewer cravings, and a happier tummy! Red or black rice is richer in antioxidants if you want to mix things up. 2. Control Those Portions Here’s the truth: portion control is your best friend regarding rice. You don’t need to fill half your plate with it! Instead, aim for half to one cup of cooked rice per meal. Trust me, it’ll be enough. When you balance that out with other nutrient-dense foods, you’ll still get the satisfaction of eating rice without going overboard on calories. 3. Add Some Protein and Veggies Want to make rice work even better for you? Pair it with veggies and protein! When you combine rice with foods like beans, chicken, or tofu, you balance the meal and slow down digestion, keeping you full for longer. Plus, adding veggies bulk up the meal without adding extra calories. This is where dishes like veggie stir-fry or rice with chickpeas shine. The protein helps you stay energized, and the fiber keeps you from feeling hungry an hour later. 4. Cook It the Right Way We all love fried rice, but let’s be honest—frying rice in oil adds unnecessary calories. Stick to boiling or steaming your rice. And if you’re craving something like biryani or pulao, just go easy on the oil. Trust me, your waistline will thank you. Using healthier oils like olive oil can make a difference without sacrificing flavor. 5. Pair Rice with Fiber-Rich Foods Want to get even more out of your rice? Serve it with high-fiber sides like salads or steamed veggies. Fiber helps slow down digestion and keeps you full for longer. It’s the perfect trick for ensuring your rice-based meal doesn’t leave you reaching for a snack an hour later. 6. Choose Lower Glycemic Index (GI) Rice Not all rice is created equal. Some types, like basmati rice, have a lower GI, meaning they don’t cause a sharp spike in your blood sugar levels. This is especially great if you’re watching your carb intake or have diabetes. According to research, basmati rice has a GI of less than 55, putting it in the “good” carb category. So you can enjoy it without worrying about those dreaded sugar spikes. 7. Mix It Up with Other Grains Who says you can’t have a little variety in your meals? Try mixing your rice with grains like quinoa or barley. Both are high in protein and fiber and add a fun twist to your regular meals. Plus, it’s a great way to enhance the nutrition profile of your dish while keeping things interesting! 8. Stay Hydrated Here’s a tip you might not consider: drink plenty of water while eating rice. Sometimes, rice can make you feel bloated or dehydrated, so staying hydrated is vital to keeping your digestion on track. It’s a simple trick that makes a big difference! 9. Eat Rice at the Right Time Timing is everything when it comes to carbs. If you’re going to eat rice, aim to have it earlier in the day, like at lunch. Carbs consumed earlier are more likely to be used for energy than stored as fat. Eating rice at lunchtime gives your body the whole day to burn it off. That way, you avoid that sluggish, heavy feeling that sometimes comes after a big dinner. It’s all about strategy! 10. Keep a Balanced Diet I can’t stress this enough—balance is the key to sustainable weight loss. Yes, rice can be part of that balance! The trick is to ensure you get the right ratio of carbs, protein, and healthy fats in your meals. Generally, you want 45-65% of your daily calories to come from carbs, 10-35% from protein, and 20-35% from fats. So, if you’re enjoying rice, ensure the rest of your meal complements it with lean proteins and healthy fats. 11. Match It to Your Activity Levels If you’re active, you’ll need more carbs for energy—rice can be an excellent source of that. But if you’re living a more sedentary lifestyle, focus on a lower-carb, higher-protein diet to maintain muscle mass while keeping your calorie intake in check. Your lifestyle should guide how much rice you can include without affecting your weight loss journey. Final Thoughts The bottom line? You don’t need to ditch rice completely to lose weight. It’s all about making smart choices—opting for whole grains, controlling your portions, and balancing your meals with fiber and protein. Keep these tips in mind, and you’ll be able to enjoy rice without feeling like you’re compromising your progress. Remember, weight loss is not about cutting out everything you love—it’s about learning how to enjoy those foods healthier and more balanced. Rice can still be your friend on this journey, as long as you’re mindful about including it in your diet.

Hey there, fellow Navratri devotees! As we approach the sacred festival of Shardiya Navratri, it’s time to strengthen our fasting game. For many of you, this period is not just about religious rituals—it’s also a time for a spiritual detox, both mentally and physically. But let’s be honest for a moment. Fasting can sometimes feel overwhelming, especially if you’re unsure what you should and shouldn’t eat to stay energized and focused on your devotion. So, let’s break it down together! Here’s your ultimate guide to Navratri fasting in 2024—what to eat, what to avoid, and how to stay on track while honoring the divine goddess Durga. Ready? Let’s dive in! Why Fasting During Navratri is a Big Deal Fasting during Navratri isn’t just about skipping meals or avoiding certain foods—it’s about self-discipline, purity, and creating a deeper connection with yourself and Goddess Durga. It’s like hitting the reset button for your body and mind. While cleaning your body, you also practice mindfulness, gratitude, and self-control. Pretty powerful, right? Before we discuss the food rules, let’s dispel a big myth: Fasting doesn’t mean starving! You still need nourishment and trust me, there are plenty of delicious options to keep your energy levels up without breaking the fast’s sanctity. What You CAN Eat During Navratri: Pure, Delicious, and Energizing Let’s start with the fun part—what you can eat! Yes, there are rules, but luckily, they allow plenty of tasty options to keep you feeling good all nine days. 1. Fruits and Dairy Products Fruits are your BFF during Navratri! Not only do they keep you hydrated, but they’re also packed with essential nutrients and natural sugars to keep you energized. Plus, dairy products like milk, curd (yogurt), and paneer (cottage cheese) are allowed, so you can whip up some delicious smoothies or have a cooling bowl of yogurt when you need a snack. 2. Sabudana (Tapioca Pearls) Ah, the star of every Navratri feast—Sabudana! You can’t go wrong with a bowl of Sabudana Khichdi or crispy Sabudana Vadas. It’s light, filling, and a great source of carbohydrates to keep your energy up. Pro tip: Add peanuts or veggies for that extra crunch and flavor. 3. Buckwheat Flour (Kuttu Ka Atta) Who says you need wheat to make yummy rotis or pakoras? Enter Kuttu Ka Atta, a gluten-free, fiber-rich flour perfect for fasting. You can make soft Kuttu rotis, crispy puris, or even pakoras if you’re craving something fried (hey, it’s allowed!). 4. Singhara Atta (Water Chestnut Flour) Another flour that takes center stage during Navratri is Singhara Atta. Use it to make puris, pancakes, or even a sweet dish. It’s nutritious, light, and keeps you full for longer. Plus, it tastes fantastic! 5. Samak Rice (Barnyard Millet) This one’s a life-saver for all rice lovers! Samak rice (Vrat ke Chawal) is a beautiful alternative to regular rice during Navratri. It’s excellent for making pulao, kheer, or even steamed rice. So, you can still enjoy that “rice-feeling” without breaking any fasting rules. 6. Potatoes and Sweet Potatoes No need to say goodbye to your beloved potatoes! Both potatoes and sweet potatoes are allowed during fasting and are incredibly versatile. You’ve endless options, from roasted potatoes to potato curries and sweet potato chaats! 7. Rock Salt (Sendha Namak) Regular salt? Out. Rock salt? In. This unprocessed, pure form of salt is what you should use during your fast. Not only is it healthier, but it’s also believed to have numerous health benefits, like improving digestion and balancing electrolytes. What You Should AVOID During Navratri: Bye-Bye, No-No Foods Now, onto the “no-go” list. Certain foods are off-limits to maintain the purity of your fast and focus on the spiritual side of things. But don’t worry—the alternatives I mentioned earlier will make you forget these were ever part of your diet! 1. Grains and Pulses Yup, that means no rice, wheat, or lentils during Navratri. But remember, you’ve got substitutes like Kuttu ka atta and Samak rice to fill the gap. So, it’s not as challenging as it sounds. 2. Common Salt As I mentioned, regular salt is a no-no. Switch to Sendha Namak (rock salt) to keep things pure and fast-friendly. Honestly, it’s a tiny change that aligns with the sacred nature of the fast. 3. Non-vegetarian food and Eggs This one’s pretty straightforward—meat, fish, eggs, and anything that falls in the non-vegetarian category is strictly off the table. Navratri is all about eating sattvic (pure) foods, and non-veg is considered tamasic (heavy) and rajasic (stimulating), which distracts from the spiritual process. 4. Onion and Garlic Even if you love your curries loaded with garlic and onions, Navratri is the time to stop eating them. They’re considered tamasic; during fasting, you want to stick to sattvic ingredients that promote peace and calmness. 5. Alcohol and Tobacco This one’s a given, right? Alcohol and tobacco are strictly forbidden during Navratri fasting. It’s a period of purification, so anything intoxicating is off-limits. Navratri Fasting: More Than Just Food! Before I wrap this up, let’s not forget that Navratri fasting isn’t just about what goes on your plate. It’s about achieving balance—physically, mentally, and spiritually. Abstaining from certain foods isn’t meant to make you feel deprived; it’s a way to purify your body and clear your mind to focus on your spiritual journey. By following these fasting guidelines, you’re not only aligning with ancient traditions, but you’re also doing your body a favor. The foods allowed during Navratri are light, easily digestible, and filled with nutrients to keep you through the nine days of devotion. Final Thoughts So, whether you observe Navratri for spiritual reasons or just take part in the fast, you know exactly what you can eat and what you should avoid. Navratri 2024 is the perfect opportunity to cleanse your body, mind, and soul while connecting with the divine feminine energy of Goddess Durga. Embrace this time with love, devotion, and mindful eating, and may the Goddess bless you with health, happiness, and spiritual

You’ve probably heard the Om chant in yoga classes, meditation sessions, or spiritual gatherings. But guess what? It’s not just a spiritual sound; it’s a powerful, science-backed brain and body hack! Chanting Om doesn’t just make you feel zen—it’s tuning your body like an instrument and shifting your brain waves. Get ready to be blown away by how this ancient chant can do things to your body and mind you never thought possible. Sound Vibes: Chanting Om and Its Secret Power Over Your Body Ever wonder why chanting Om feels so… good? It’s because that vibration you feel isn’t just in your throat—it’s traveling through your entire body like a soundwave spa. Yep, those vibrations move through your cells, tissues, and DNA! Here’s the fun part: chanting Om creates a frequency that syncs up with the rhythm of your body. It’s like pressing the “calm button” for your nervous system. Your heart rate chills out, your muscles relax, and your entire body goes into Zen mode. Om gives your molecules a soothing massage without even laying a hand on them. Who knew? Brain Waves on Om: How Om Hits the Sweet Spot in Your Mind Now, let’s talk about what happens inside your brain when you start chanting Om. Spoiler alert: it’s a total game-changer for your brain waves! Our brains usually run on beta waves—fast, jittery waves that keep us thinking, worrying, and stressing. But here’s where Om works its magic. When you chant Om, your brain flips the script, slowing down those fast beta waves into more relaxed alpha and even theta waves. Beta Waves (13-30 Hz): This is your brain on overdrive—lots of thinking, planning, stressing. Most of us are stuck here. Alpha Waves (8-12 Hz): Helloooo, relaxation! Alpha waves pop up when we’re calm and focused. Think meditation or that sweet moment before you drift off to sleep. Theta Waves (4-8 Hz): Deep creativity and connection happen here. This is where the magic of deep meditation lives! Chanting Om takes your brain from “over-caffeinated squirrel” mode (beta waves) to “daydreaming on a cloud” (alpha and theta waves). That’s why after just a few rounds of Om, you feel calmer, more focused, and even a little spaced out in the best way. Did You Know Om Vibrates at 432 Hz? Mind-Blown. Here’s something wild: the sound of Om vibrates at approximately 432 Hz—a frequency that’s said to be in harmony with the vibration of the universe. Yeah, you read that right. Every time you chant Om, you’re syncing yourself up with the literal hum of the cosmos. It’s like tuning into the universe’s own radio station! And it’s not just spiritual fluff—science backs this up. Chanting Om at this frequency affects the hypothalamus and limbic system (the parts of your brain that control emotions). These vibrations stimulate your vagus nerve (more on that in a sec), which calms your whole system down, almost like you’ve pressed the chill-out button in your brain. Your Vagus Nerve: The Secret Superpower Behind Om Ever heard of the vagus nerve? It’s the nerve that runs from your brain all the way down to your gut, controlling things like your mood, immune system, and digestion. The crazy thing is, when you chant Om, those sound vibrations stimulate the vagus nerve, and boom—you’ve just activated your body’s natural relaxation response. Think of your vagus nerve as your body’s secret control center. Chanting Om flips the switch that tells your body, “Hey, it’s time to chill.” Your heart rate slows, stress hormones (like cortisol) drop, and your mood lifts. It’s almost like you’re hacking your nervous system with just your voice! Om: The Brain’s Secret Code for Peace and Focus Here’s the kicker: every time you chant Om, you’re not just creating good vibes; you’re literally rewiring your brain! Chanting Om regularly can boost focus, improve memory, and even enhance creativity. It’s like installing a software update in your brain that smooths out glitches like stress and anxiety. What’s happening is this: the slower alpha and theta brain waves that Om triggers create a balanced brain state called coherence. When your brain is in coherence, everything works better—your thoughts are clearer, emotions more balanced, and focus becomes sharper. Think of it like giving your brain the perfect tune-up. The Final Om-azing Fact: You’re Literally Singing with the Universe And here’s the most mind-blowing part: every time you chant Om, you’re harmonizing with the sound that’s been echoing through the universe since the dawn of time. It’s like joining a cosmic choir where everything—from stars to atoms—is vibrating in sync. You’re not just chanting; you’re becoming the vibration of life itself. How cool is that? In Conclusion: Om Your Way to a Better Brain So, next time you’re in a yoga class, or you need to de-stress fast, don’t just chant Om because it’s trendy. Chant it because you’re hacking your brain, calming your body, and syncing up with the universe’s ancient frequency. Om isn’t just a sound; it’s a full-body, brain-boosting, life-enhancing experience that leaves you feeling more connected, more peaceful, and ready to take on whatever life throws your way. Om shanti, Om brainpower!