Aloe Vera
In cosmetics, Aloe Vera helps the hair and the skin replenish lost moisture, keeping it hydrated and smooth. It also contains vitamin A, C, E, B12 and other minerals that beneficial to skin moisturizing and toning. It is also known for soothing, cooling, and its anti-irritant property.
Gugo (Entada phaseoloides)
Helps to increase micro-circulation of blood in the scalp with anti-fungal & anti-bacterial properties.
Kalamansi
Kalamansi is a small citrus fruit that appears as cross between a lemon and lime. The juice of Kalamansi is known as a refrigerant, a remedy for coughs and for itches, a deodorant, and an antiphlogistic (reducing inflammation or fever; anti-inflammatory).
Lawat Leaves
Lawat leaf extracts are traditionally used in the Philippines in preventing hair loss, promoting hair growth and relieving itchiness and skin inflammations.
Green Papaya
The fruit is used in cosmetics for healthy skin complexion. It contains the enzyme papain,which has exfoliating properties when applied to the skin.
Virgin Coconut Oil (Cocus nuciferas)
Rich in vitamin E and is processed without the use of heat to preserve all the good cholesterol, enzymes and other inert substances that help in maintaining the skin’s natural beauty.
Carrot (Daucus carota sativa)
Rich in Beta-carotene and pro-vitamin A which is important in the maintenance of the skin and hair.
Licorice Extract
Contains glycyrrhetic acid which is known to be effective in reducing redness, swelling, itching, and skin discoloration.
Castor (Ricinus communis)
Scientific Name : Ricinus communis
Family : Euphorbiaceae
Common Name : Castor Oil Plant, Eranda, Verenda, Vatari, Rendi, Bofareira, castor-oil plant, Mexico seed, Oil plant, Palma Christi
Part Used : Oil, Leaves, Roots, Seeds, Fruit
Habit and Distribution : Castor is usually a wild plant growing in remote areas where human interaction is little.
Chemical constituents : Fatty oil, Protein, Lectins, Others ricin D (RCA-60. severely toxic), RCA-120 (less toxic), Pyridine alkaloids, Triglycerides: chief fatty acids ricinoleic acid (12-hydroxy-oleic acid, share 85-90%), Tocopherols (Vitamin E).
Uses : Castor oil is a natural skin and hair softener and is used to treat skin diseases like ringworm and itching. It also uses in abdominal disorders, colic, enlarged liver and spleen, fever, headache, lumbago, nervous diseases, pain relief (joints), promote menstrual discharge, promote milk production, rheumatism, sciatica.
Guggul (Commiphora wightii)
Scientific Name : Commiphora wightii, Commiphora Mukul
Family : Burseraceae
Common Name : Guggal, Guggul, Guggul lipid, Commiphora, Mukul, Balsamodendron, Mukul myrrh tree
Part Used : Whole Plant
Habit and Distribution : The guggul plant prefers arid and semi-arid climates and is tolerant of poor soil. It may be found from northern Africa to central Asia, but is most common in Rocky tracks of Western India and Eastern Himalayas.
Uses : Traditionally guggul lipid has been used to treat arthritis, rheumatism, haemorrhids, urinary disorder, obesity, skin diseases and high cholesterol. Guggul (aka guggulu) is a gum resin, historically used for its antiseptic and deep penetrating actions in the treatment of elevated blood cholesterol and arthritis. Guggul is effective as a weight-loss and fat burning agent. It increases white blood cell counts and possesses strong disinfecting properties. Often used as a carrier and combined with other herbs to treat specfic conditions.
Gymnema (Gymnema sylvestre)
Scientific Name : Gymnema sylvestre
Family : Asclepiadaceae
Common Name : Gurmar
Part Used : leaves
Habit and Distribution : It is native to the tropical forests of southern and central India.
Chemical constituents : The major bioactive constituents of Gymnema sylvestris are a group of oleanane type triterpenoid saponins known as gymnemic acids. The latter contain several acylated (tigloyl, methylbutyroyl etc.,) derivatives of deacylgymnemic acid (DAGA) which is 3-O-glucuronide of gymnemagenin (3, 16, 21, 22, 23, 28-hexahydroxy-olean-12-ene)2. The individual gymnemic acids (saponins) include gymnemic acids I-VII, gymnemosides A-F, gymnemasaponins.
Uses : Gymnema is traditionally used in formulas to control blood sugar levels in the body. The leaves, used in herbal medicine, which chewed, interfere with the ability to taste sweetness, which explains the Hindi name Gurmar,, the destroyer of sugar".
Holy Basil (Ocimum tenuiflorum)
Scientific Name : Ocimum tenuiflorum
Family: Lamiaceae
Common Name: Ocimum sanctum, Tulasi
Part Used: Leaves
Uses : Tulasi’s extracts are used in ayurvedic remedies for common colds, headaches, stomach disorders, inflammation, heart disease, various forms of poisoning, and malaria. The dried leaves of Tulasi have been mixed with stored grains to repel insects. Traditionally, tulasi is taken in many forms: as an herbal tea, dried powder, fresh leaf, or mixed with ghee. Essential oil extracted from Tulsi is mostly used for medicinal purposes and in herbal cosmetics.Widly used in skin preparations for its anti-bacterial activity.
Mucuna pruriens
Scientific Name : Mucuna pruriens
Family : Fabaceae
Common Name : Velvet bean, Cowitch, Cowhage, Itch bean, Picapica, Kapikachu, Yerepe (Yoruba), Atmagupta
Part Used : Seed
Chemical constituents : Mucuna contains L-Dopa, a precursor to the neurotransmitter dopamine.
Uses : Mucuna has been used for Parkinson's disease. L-dopa converts into dopamine, an important brain chemical involved in mood, sexuality, and movement.
Neem (Azadirachta indica)
Scientific Name : Azadirachta indica
Family : Meliaceae
Common Name : Neem
Part Used : All parts of the tree (Seeds, Leaves, Flowers and Bark)
Habit and Distribution : It is native to Bangladesh, India, Myanmar, and Pakistan growing in tropical and semi-tropical regions.
Chemical constituents : Nimbin, Nimbinin, Nimbidin
Uses : Neem is used for preparing many different medical preparations. Also used for anthelmintic, antifungal, antidiabetic, antibacterial, antiviral, anti-infertility, and sedative. It is particularly prescribed for skin disease and anti-inflamatory for joint and muscle pain. It balances high pitta conditions. Neem twigs are used for Dental care. Neem oil is used for preparing cosmetics. Neem Gum is used as a bulking agent.
Shatavari (Asparagus racemosus)
Scientific Name : Asparagus racemosus
Family : Asparagaceae
Common Name : Satavar, Shatavari, Asparagus
Part Used : Tuberous roots
Asparagus is a herbaceous perennial plant. It is the most important herb in Ayurvedic medicine. The herb has been highly valued and prescribed to stimulate and strengthen kidney function. Shatavari is traditionally used to support the female organs, prevent sexual debility, help menopausal conditions, stomach ulcers, inflamation and chronic fevers. It is also a primary rejuvenative for pitta. It supports healthy and normal blood flow through the reproductive system. It supports normal hormone utilization and hormone blood levels. Shatavari's antioxidant properties help maintain cell integrity.
Chemical constituents : Shatavari is rich in active constituents such as galactose, arabinose, steroidal glycosides and saponins.
Nutritional value: Asparagus is low in calories, contains no fat or cholesterol, and is very low in sodium. It is a good source of folic acid, potassium, dietary fiber, and rutin.
Medicinal Uses:
◘ Asparagus rhizomes and root is used ethnomedically to treat urinary tract infections, as well as kidney and bladder stones and especially arising from congestion around the heart.
◘ The rhizome is a soothing tonic that acts mainly on the circulatory, digestive, respiratory and female reproductive organs.
◘ It is taken internally in the treatment of hyperacidity, stomach ulcers and bronchial infections.
◘ The whole plant is used in the treatment of diarrhoea, rheumatism, jaundice, diabetes and brain complaints.
◘ Bark is antifungal and antibacterial(Antidysentry).
◘ Root promotes lactation in mothers and appetite and nourishment in children.
◘ It is used in treating acidity and hair tonic.
Turmeric (Curcuma longa)
Scientific Name : Curcuma longa
Family : Zingiberaceae
Common Name : Turmeric
Part Used : Rhizomes
Chemical constituents : The principle constituent of turmeric is Curcumin, which is a diferuloyl methane. Other constituents are curcuminoids and an essential oil called zingiberine. Its chemical study shows that it contains proteins, carbohydrates and fibre. Its mineral and vitamin contents are calcium, phosphorus, iron, carotene, thiamine and niacin.
Uses: Curcumin is the part of turmeric that gives curry food its golden color. This also provides turmeric with curcuminoids, which are believed to have health properties such as antioxidant, antibacterial and anti-inflammatory qualities. Turmeric benefits have been known for centuries and have always been an important part of Chinese herbal medicine and also the Ayurvedic medicine of India. This natural food is believed to support liver health, help prevent bad cholesterol, and it is being studied for its ability to block tumors.
A strong antioxidant, turmeric is rich with a substance believed to protect body cells from damage caused by oxidation. Oxygen free radicals may suppress immune function and cause tissue damage. In addition to their anticancer effects, antioxidants in turmeric protect the brain, kidneys, and liver from damage by alcohol, drugs, radiation, heavy metals or chemicals.
For skin problems, turmeric ointment, or a paste made from powdered turmeric is applied directly to the skin, as often as needed. It’s used to treat cuts, scrapes, and skin conditions such as acne, diaper rash, and psoriasis. Mixing Turmeric essential oil with jojoba is also an efficient way to control eczema and eliminate spots.
Triphala
Triphala (Digestive Support) is a composite herbal preparation containing equal proportions of the fruits of three myrobalans, Emblica officinalis, Terminalia chebula and Terminalia bellerica. This preparation is known to be a safe hypoglycemic agent. Triphala prevents aging, imparts immunity and improves mental faculties. It helps to detoxify the liver, restore digestion and purify blood. Triphala is widely used in a large number of medicinal preparations. It is also a laxative that rejuvenates the membrane lining the digestive tract and contributes to effective cleansing of the colon, a key condition in Ayurveda to maintaining optimum health.
Amla
Scientific Name : Emblica officinalis
Family : Euphorbiaceae
Common Name : Amala, Amlaki, Amalaka, Indian Gooseberry,
Part Used : Fruit
Habit and Distribution : It is found everywhere in Southeast Asia
Chemical constituents : The fruit contain high amounts of ascorbic acid (vitamin C). It also contains tannins and colloidal substances, Lipids, Flavonoids, Kaempferol, ellagic acid and gallic acid.
Uses : Fresh fruit of Amla (Emblica Officinalis) is refrigerant, diuretic and laxative. Green fruit is exceedingly acid. Fruit is also carminative and stomachic. Dried fruit is sour and astringent. Flowers are cooling and aperient. Bark is astringent. The herb is also aphrodisiac, hemostatic, nutritive tonic, rejuvenative (for Pitta). It increases red blood cell count. It is one of the highest natural source of Vitamin C (3,000 mg per fruit).
Haritaki
Scientific Name : Terminalia chebula
Family : Combretaceae
Common Name : Hardad, Haritaki, Harada, Aralu
Part Used : Seed, Fruit
Habit and Distribution : It is native to southern Asia from India and Nepal east to southwestern China (Yunnan), and south to Sri Lanka, Malaysia and Vietnam
Chemical constituents : The fruits of Haritaki contains about of an astringent substance which is mixture of tannins, tannic acid, betulinic acid, chebulinic acid, chebulin, chebulic acid, luteoic acid and other organic acids, beta-sitosterol and sugars.
Bahera
Scientific Name : Terminalia bellerica
Family : Combretaceae
Common Name : Beleric, Bastard myrobalan, Bahera, Boira
Part Used : Fruit
Habit and Distribution : It is common on plains and lower hills in Southeast Asia
Chemical constituents : Fruits contain tannins which is composed of gallotannic and ellagitannic acids,ellagic acid and gallic acid, galloyl glucose, chebulagic acid and phyllemblin. They have also been reported to contain mannitol, beta-sitosterol, resins, hydrocarbons, and sugars, etc.
Health Benefits Thymus vulgaris (Thyme)
Thyme (Thymus vulgaris) is used for respiratory infections in the form of a tincture, syrup or by steam inhalation. A tea made by infusing the herb in water can be used for cough and bronchitis.
The essential oil of common thyme herb is made up of 20-55% of thymol, an antiseptic, the main ingredient in Listerine mouthwash; before modern antibiotics, it was used to medicate bandages. It has also been shown to be effective against the fungus that commonly infects toenails. Its aromatic oil contains two chemicals. Thymol and carvacrol which both account for its medicinal value. They also have expectorant properties and maybe useful as digestive aids. It is excellent for nervous disorders, headaches, and a certain remedy for nightmares and as a noble strengthener of the lungs. It is also as an excellent remedy for shortness of breath, purging the body of phlegm, comforting the stomach and expel wind.
Chemicals and Nutrients
Borneol, cavacrol, fluorine, gum, essential oils, tannins, thiamine, thyme oil, thymol, triterpenic acids, vitamin A, vitamin B-complex, vitamin C, vitamin D, magnesium, phosphorus, potassium, sodium and zinc.
Some Common Herbs
The types of herbs you can grow easily in your garden
Basil
Bay leaf
Chives
Garlic
Parsley
Sage
Mint, etc.
Uses of some common herbs
Angelica
Type: Biennial
Uses: Drinks, jellies, candy, fragrance
Basil
Type: Annual
Uses: Casseroles, eggs, fish, sauces, salads, fragrance
Bay Laurel
Type: Treat as annual
Uses: Seafood, soups, sauces, decorations
Chives
Type: Perennial
Uses: Soups, salads, eggs, cheese, fragrance
Dill
Type: Annual
Uses: Flavoring pickles, salads, omelets, herb blends
Catnip
Type: Perennial
Uses: Used to stuff cat toys
Fennel
Type: Treat as an annual
Uses: Seeds used in tea, cheeses, Italian sausage.
Leaves used in salads and for fish.
Lavender
Type: Perennial
Uses: Fragrance, landscaping
Lemon Balm
Type: Perennial
Uses: Tea, meat sauces, salads
Marjoram
Type: Treat as annual
Uses: Soups, meat stuffings, eggs, vegetables
Mints
Type: Annuals and perennials
Uses: Jellies, teas, fragrance
Oregano
Type : Semi-hardy perennial
Uses : Spanish, Mexican & Italian cooking; stuffings
Parsley
Type: Treat as an annual
Uses: Garnish soups, salads, casseroles, vegetables, etc. Blends well with other herbs & is used as a flavor base.
Rosemary
Type: Treat as an annual
Uses: Meat, punches, jellies, etc. Fragrance
Rue
Type: Perennial
Uses: Landscaping
Sage
Type: Perennial
Uses: Cheese, sausages, meats, fish, salads, drinks, casseroles, landscaping
Savory (winter)
Type: Perennial to zone 5b
Uses: Canning, stuffing
Tarragon (true)
Type: Perennial
Uses:Fish, meat, salads, vinegar (Use sparingly)
Thyme
Type Perennial
Uses Soups, stuffings, meats (Use sparingly)
Verbena (lemon)
Type: Treat as annual
Uses: Tea, stir fry, fragrance, landscaping
Basil
Bay leaf
Chives
Garlic
Parsley
Sage
Mint, etc.
Uses of some common herbs
Angelica
Type: Biennial
Uses: Drinks, jellies, candy, fragrance
Basil
Type: Annual
Uses: Casseroles, eggs, fish, sauces, salads, fragrance
Bay Laurel
Type: Treat as annual
Uses: Seafood, soups, sauces, decorations
Chives
Type: Perennial
Uses: Soups, salads, eggs, cheese, fragrance
Dill
Type: Annual
Uses: Flavoring pickles, salads, omelets, herb blends
Catnip
Type: Perennial
Uses: Used to stuff cat toys
Fennel
Type: Treat as an annual
Uses: Seeds used in tea, cheeses, Italian sausage.
Leaves used in salads and for fish.
Lavender
Type: Perennial
Uses: Fragrance, landscaping
Lemon Balm
Type: Perennial
Uses: Tea, meat sauces, salads
Marjoram
Type: Treat as annual
Uses: Soups, meat stuffings, eggs, vegetables
Mints
Type: Annuals and perennials
Uses: Jellies, teas, fragrance
Oregano
Type : Semi-hardy perennial
Uses : Spanish, Mexican & Italian cooking; stuffings
Parsley
Type: Treat as an annual
Uses: Garnish soups, salads, casseroles, vegetables, etc. Blends well with other herbs & is used as a flavor base.
Rosemary
Type: Treat as an annual
Uses: Meat, punches, jellies, etc. Fragrance
Rue
Type: Perennial
Uses: Landscaping
Sage
Type: Perennial
Uses: Cheese, sausages, meats, fish, salads, drinks, casseroles, landscaping
Savory (winter)
Type: Perennial to zone 5b
Uses: Canning, stuffing
Tarragon (true)
Type: Perennial
Uses:Fish, meat, salads, vinegar (Use sparingly)
Thyme
Type Perennial
Uses Soups, stuffings, meats (Use sparingly)
Verbena (lemon)
Type: Treat as annual
Uses: Tea, stir fry, fragrance, landscaping
Health Tips
Eat Healthy Foods
Stealth Health: Get Healthy Without Really Trying
Do Exercise
Do Exercise
6 Simple Exercise Tips
With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.
Tip #1 – Do Something You Enjoy
Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate, not to mention that it’s what your body was designed to do. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.
Tip #2 – Schedule Time for Exercise
As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it! If you’re having trouble keeping this commitment, ask yourself this question, “If I had a meeting with the president, would I keep it?” Keeping your own commitments is just as important, if not more important than keeping your commitments to others.
Tip #3 – Remember that Exercise Can Energize
Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.
Tip #4 – Don’t be Afraid to Mix it up
Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week.
Tip #5 – Always Begin by Warming up
Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.
Tip #6 – Join a Sport
If you really want to stick with something, joining a team is one of the best ways to do it. Get some people together and join a volleyball league. Take up tennis or racquetball. Go bowling or start golfing. All of these are great ways to get out and do something, and since they’re fun, you won’t even know you’re exercising.
Stealth Health: Get Healthy Without Really Trying
Do Exercise
Do Exercise
6 Simple Exercise Tips
With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.
Tip #1 – Do Something You Enjoy
Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate, not to mention that it’s what your body was designed to do. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.
Tip #2 – Schedule Time for Exercise
As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it! If you’re having trouble keeping this commitment, ask yourself this question, “If I had a meeting with the president, would I keep it?” Keeping your own commitments is just as important, if not more important than keeping your commitments to others.
Tip #3 – Remember that Exercise Can Energize
Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.
Tip #4 – Don’t be Afraid to Mix it up
Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week.
Tip #5 – Always Begin by Warming up
Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.
Tip #6 – Join a Sport
If you really want to stick with something, joining a team is one of the best ways to do it. Get some people together and join a volleyball league. Take up tennis or racquetball. Go bowling or start golfing. All of these are great ways to get out and do something, and since they’re fun, you won’t even know you’re exercising.
Health Tips
Eat Healthy Foods
Stealth Health: Get Healthy Without Really Trying
Do Exercise
Stealth Health: Get Healthy Without Really Trying
Living healthier doesn't have to be complicated or time-consuming, experts say
By Colette Bouchez
WebMD Feature
Reviewed By Brunilda Nazario, MD
How much do you know about what makes up a healthy lifestyle? Here's a pop quiz.
1. How do you define working out?
a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.
2. How do you define good nutrition?
a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.
From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
Tripping Over Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."
Try the Stealth Health Approach
Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
To Improve Nutrition:
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.
Stealth Health: Get Healthy Without Really Trying
Do Exercise
Stealth Health: Get Healthy Without Really Trying
Living healthier doesn't have to be complicated or time-consuming, experts say
By Colette Bouchez
WebMD Feature
Reviewed By Brunilda Nazario, MD
How much do you know about what makes up a healthy lifestyle? Here's a pop quiz.
1. How do you define working out?
a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.
2. How do you define good nutrition?
a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.
From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
Tripping Over Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."
Try the Stealth Health Approach
Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
To Improve Nutrition:
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.
Medicinal uses of Marijuana
Division: Magnoliophyta
Class: Magnoliopsida
Order: Rosales
Family: Cannabaceae
Marijuana (Cannabis sativa L.) has been used for medical purposes for over 12,000 years. Ancient historical pharmaceutical texts dating back some 2,000 years detail the wide variety of uses for this plant that grows throughout the world. Medical uses of cannabis are only now being rediscovered after some eighty years of prohibition in the United States. Canada and Western Europe are advancing quickly in the provision of laws to allow for medical cannabis and new classes of pharmaceuticals based on cannabinoids.
Marijuana(Cannabis sativa) is used for medicinal purposes to those who are suffering from grave and debilitating illnesses. Cannabis plants as a physician-recommended drug or herbal therapy. It is used as a hard drug. It is used in Supportive Care for Cancer Patients.
The medical uses of marijuana:
Stimulate appetite and alleviate cachexia
Control nausea and vomiting associated with cancer chemotherapy
Neurological and movement disorders
Decrease intraocular pressure
Analgesia
Today, adjunctive therapy with cannabis is helping patients to cope with the symptoms of diseases and disorders from MS and chronic pain to arthritis and bi-polar disease. The list keeps growing as more research is conducted. Adjunctive therapy means an “additional” or ancillary therapy. Cannabis is not intended to replace primary medical treatments but to compliment them.
Some anticancer drugs cause nausea and vomiting because they affect parts of the brain that control vomiting and/or irritate the stomach lining. The severity of these symptoms depends on several factors, including the chemotherapeutic agent(s) used, the dose, the schedule, and the patient's reaction to the drug(s). The management of nausea and vomiting caused by chemotherapy is an important part of care for cancer patients whenever it occurs. Although patients usually receive antiemetics, drugs that help control nausea and vomiting, there is no single best approach to reducing these symptoms in all patients. Doctors must tailor antiemetic therapy to meet each individual's needs, taking into account the type of anticancer drugs being administered; the patient's general condition, age, and related factors; and, of course, the extent to which the antiemetic is helpful. There has been much interest in the use of marijuana to treat a number of medical problems, including chemotherapy-induced nausea and vomiting in cancer patients. Two forms of marijuana have been used: compounds related to the active chemical constituent of marijuana taken by mouth and marijuana cigarettes.
Anorexia, the loss of appetite or desire to eat, is the most common symptom in cancer patients. It may occur early in the disease process or later, in cases where the cancer progresses. Cachexia is a wasting condition in which the patient has weakness and a marked and progressive loss of body weight, fat, and muscle. Anorexia and cachexia frequently occur together, but cachexia may occur in patients who are eating an adequate diet but have malabsorption of nutrients. Maintenance of body weight and adequate nutritional status can help patients feel and look better, and maintain or improve their performance status. It may also help them better tolerate cancer therapy. There are a variety of options for supportive nutritional care of cancer patients, including changes in diet and consumption of foods, enteral or parenteral feeding (delivery of nutrients by tube), and the use of drugs. An NCI-supported study to evaluate the effects of THC and megestrol acetate (a synthetic female hormone) used alone and in combination for treatment-related and cancer-related anorexia and cachexia completed patient accrual earlier this year.
Patients with a history of substance abuse or mental illness require a close consultation with and supervision by a psychiatrist experienced in cannabis therapy. Cannabis has been used by many to actually treat addiction to harder drugs.
Murraya koenigii (The Curry Tree)
Division: Magnoliophyta
Class: Magnoliopsida
Order: Sapindales
Family: Rutaceae
The Curry Tree (Murraya koenigii; syn. Bergera koenigii, Chalcas koenigii) is a tropical to sub-tropical small tree in the family Rutaceae, which is native to India. It produces the leaves known as Curry leaves or Sweet Neem leaves.
Stimulates the cardiovascular system and on the nictating membrane (root); hypoglycemic, Hair tonic (leaf); alleviates spasms (aerial part); antiprotozoal (root and aerial part).
Uses:
The leaves of Murraya koenigii are highly valued as seasoning in South Indian and Sri Lankan cooking, much like bay leaves and especially in curries with fish or coconut milk.
They are also used as an ingredient in the popular Pakistani dish karhi. In their fresh form, they have a short shelf life though they may be stored in a freezer for quite some time; however, this can result in a loss of their flavour.
They are also available dried, though the aroma is much inferior.
The leaves of Murraya koenigii are also used as a herb in Ayurvedic medicine. Their properties include much value as an antidiabetic, antioxidant, antimicrobial, anti-inflammatory, hepatoprotective, anti-hypercholesterolemic etc. Curry leaves are also known to be good for hair, for keeping them healthy and long.
Adenanthera pavonina
Scientific classification
Kingdom: Plantae
Division: Magnoliophyta
Class: Magnoliopsida
Order: Fabales
Family: Fabaceae
Genus: Adenanthera
Species: A. pavonina
Common name: Raktakanchan, Ranjan (Beng.); Coral or red wood tree (Eng.).
Edible Parts: Plant, young leaves,flower, seed, wood.
Life cycle: Perennial
Native Range: This plant is found in the wild in India. It is also introduced in the following countries of America: Brazil, specially in Caatinga vegetation; Costa Rica, Honduras, Cuba, Jamaica, Puerto Rico, Trinidad, Tobago, Venezuela, and the United States, specially in southern Florida.
Description: A. pavonina is often cultivated as a forage, a medicinal plant, and an ornamental plant. This tree is common within the tropics of the old world, particularly in the Maldives, principally upon the shores. The beauty of the seeds, their use as beads and for necklace, and their nourishing qualities, have combined to scatter the plant.
Medicinal Uses: A red powder made from the wood of A. pavonina is also used as an antiseptic paste. In Ancient Indian medicine, the ground seeds are used to treat boils and inflammations. A decoction of the leaves is used to treat gout and rheumatism. The bark was used to wash hair.
Justicia adhatoda
Division: Tracheophyta
Class: Magnoliopsida
Order: Lamiales
Family: Acanthaceae
Common name: Basak, basakpata(Beng.); Malabar nut(Eng.).
Edible Parts: Leaves, root.
Life cycle: Perennial
Native Range: J. adhatoda is a native to Asia. The plant is found abudently in wild in all over Nepal, India, Pothohar region of Pakistan particularly Pharwala area, within Pakistan it is the Provincial flower of the Punjab (Pakistan).
Adhatoda consists of the fresh or dried leaves of Justicia adhatoda, a shrub growing in India. When dry they are of a dull brownish-green colour; odour, characteristic; taste, bitter. Cattle do not eat this plant as the leaves emit an unpleassant smell. Leaves are long and dark green in colour. When dry they are of a dull brownish-green colour; odour, characteristic; taste, bitter. Cattle do not eat this plant as the leaves emit an unpleassant smell. J. adhatoda is also a medicinal plant.
Leaf extraction of Justicia adhatoda is a good medicine for Asthma and cough. It is also a good medicine to stop internal and external bleedings like bleeding gums, piles and peptic ulcers.
Justicia adhatoda is a good ingredient in decoctions for all types of fever due to kapha and pitta doshas. It is expectorant, antispasmodic and good blood purifier. It speeds up the child birth.
Fagus sylvatica
Class: Magnoliopsida
Order: Fagales
Family: Fagaceae
Genus: Fagus
Species: Fagus sylvatica L.
The bark of the European Beech or Common Beech (Fagus sylvatica) contains antacid, antipyretic, antiseptic, antitussive, expectorant, odontalgic properties. A tar (or creosote), obtained by dry distillation of the branches, is stimulating and antiseptic. It is used internally as a stimulating expectorant and externally as an application to various skin diseases. The pure creosote has been used to give relief from toothache, but it should not be used without expert guidance.
Asarum europaeum
Order: Piperales
Family: Aristolochiaceae
Asarum europaeum has a long history of herbal use dating back at least to the time of the ancient Greeks, though it is little used in modern herbalism. The root, leaves and stems contain cathartic, diaphoretic, emetic, errhine, sternutatory, stimulant and tonic properties.
Petroselinum crispum
Petroselinum crispum (Parsley) is a bright green biennial herb. It is often used as spice. Parsley is used for its leaf in much the same way as coriander (which is also known as Chinese parsley or cilantro), although parsley has a milder flavor. It is a very important and common medicinal plant.
Parsley can be used as a medieval cure for stomach ailments. Tea may be used as an enema. Parsley tea can help to control high blood pressure and the Cherokees used it as a tonic to strengthen the bladder
It is also often used as an emmenagogue. Parsley also appears to increase diuresis by inhibiting the Na+/K+-ATPase pump in the kidney, thereby enhancing sodium and water excretion while increasing potassium reabsorption. It is also valued as an aquaretic. When crushed and rubbed on the skin, parsley can reduce itching in mosquito bites. When chewed, parsley can freshen bad breath.
Origanum majorana
Origanum majorana (Marjoram) is a somewhat cold-sensitive perennial aromatic herb or undershrub with sweet pine and citrus flavours. Marjoram tea has been used historically for relief from symptoms of hay fever, sinus congestion, indigestion, asthma, stomach pain, headache, dizziness, colds, coughs, and nervous disorders. It is a gently fragrant, calming herb that does have mild antioxidant and anti-fungal properties. Unsweetened tea can also be used as a mouthwash or gargle.
Externally, Marjoram leaves can be ground into a paste (add hot tea or water, and a little oatmeal for consistency purposes, if desired), and used for the pain of rheumatism and for sprains.
Marjoram helps expel and loosen phlegm of the mucous membranes of the nasal and bronchial passages. The warmth accumulated by the herb from the sun helps to clear bad cold. Tea made from marjoram has the ability to stimulate the sweat glands. It helps to moisten taut, dry skin during influenza, if taken in small quantities. It is useful in promoting and regulating menstruation if taken in the form of an infusion. Such an infusion helps in promoting the secretion and flow of milk in nursing mothers. The oil of marjoram is beneficial in skin disorders and it can be applied externally in case of bruises, sprains, stiff and paralytic limbs. It also allays toothache. The herb is beneficial in the treatment of digestive disorders. It expels gas from the stomach. Hot fomentations of the dried leaves and tops applied in bags are helpful in colic. The oil of marjoram can be used beneficially as hot fomentation in acute diarrhea.
Adhatoda
Adhatoda is a common medicinal plant. Two major species are important medicinally viz., Adhatoda vasica (Justicia adhatoda or, Valiya adalodakam) and Adhatoda beddomei (Cheriya adalodakam).
Justicia adhatoda (syn. Adhatoda vasica) is a medicinal plant native to Asia. (Family: Acanthaceae)
Cheriya adalodakam is the medicinally important species mostly seen in Kerala. It is one of the main ingredients of many ayurvedic preparations. Leaves and roots of the plant are medicinal. Leaves contain an alkaloid vasicine, which is effective against cough, chronic bronchitis, asthma etc.
Medicinal uses of Adhatoda, it has the following properties :
Antiasthmatic ,
Antispasmodic (respiratory tract),
Bronchodilator,
Expectorant (relaxing),
Oxytocic, etc.
The leaf extracts of adhatoda is used as an expectorant especially in chronic bronchitis and asthma. It relieves cough and breathlessness. It is also prescribed commonly for local bleeding due to peptic ulcer, piles etc. Its local use gives relief in pyorrhoea and in bleeding gums. The leaves of the plant contain two major alkaloids called vasicine, and vasicinone, which are shown to be having bronchodilator and antihistaminic effects. These alkaloids are said to exist in combination with an acid that has been named adhatodic acid.
Greater burdock
Greater burdock (Arctium lappa), also called Edible burdock, or Lappa Burdock, is a biennial plant of the Arctium (burdock) genus in the Asteraceae family, can be used as a medicinal plant.
This medicinal plant is actually used as a root vegetable.
This plant is used to add a bitter flavour to drinks, as in "dandelion and burdock". The roots can be used as a source of vitamin C which can protect against colds and flu.
Medicinal uses
The dried burdock is a diuretic, diaphoretic, and a blood purifying agent. The seeds of greater burdock are used in traditional Chinese medicine, under the name niupangzi.
Burdock root is a powerful blood purifier. It aids your immunity, eczema, kidney & more.
Hygrophila schulli
Marsh Barbel is a stout aquatic perennial herb, 1-2 m high. The 3 cm long purple-blue flowers are 2-lipped - the upper lip is 2-lobed and the lower one 3-lobed with lengthwise folds. Flowers open in opposite pairs.
Medicinal uses:
It can be extensively used in Ayurvedic system of medicine for various ailments like rheumatism, inflammation, jaundice, hepatic obstruction, pain, etc.
