Ayurvedamagazine

Category: HEALTH

  • Holistic approach to heart health reversal

    Yet another Word Heart Day was observed on September 29, a grim reminder that heart diseases are reported to be the leading cause of death around the world.  Each year, cardiovascular disease (CVD) claims over 20.5 million lives and it is alarming. Ayurveda with its holistic approach to heart health focuses on natural preventive measures to maintain a healthy heart. Ayurveda connects heart, mental and physical health.

    Psychological factors such as stress, anxiety, depression increase the risk of heart disease as they lead to rising blood pressure, heart rate, worsening cardiovascular outcome.

    Ayurveda focuses on the deep connection to the gut microbiome linked to heart health. A well-balanced nutritious diet is the foundation of healthy heart. In short, dosha balancing dietary choices and Agni (digestive fire) balance results in cardiovascular wellness.

    Good sleep and exercise are important for a healthy heart. Inadequate and excessive sleep poses risk. Only normal sleep regulates stress hormones, blood pressure, and inflammation. 

    Creating a sleep conducive environment, scheduled sleep pattern and exercise brings synergetic effect.

    Love is the greatest healer of hearts, mending the broken pieces. At Ayurecia, we help heal heart and reverse heart health with our Cardecia, Triphala, Arjuna. Ayurecia products are formulated, researched, certified and patented and they improve heart health naturally.

    Dr Tina Dias (Founder, Ayerecia Group)

  • Uncontrolled hypertension poses high risk

    1.4 billion people lived with hypertension in 2024 with only one in five having it under control either through medication or addressing the issues, according to World Health Organisation (WHO) second Global hypertension report released on September 23. 

    Hypertension is a leading cause of heart attack, stroke, chronic kidney disease, and dementia. It is both preventable and treatable – but without urgent action, millions of people will continue to die prematurely, and countries will face mounting economic losses. 

    Only 28% of low-income countries report that all WHO-recommended hypertension medicines are available in pharmacies or primary care facilities.

    “Every hour, over 1000 lives are lost to strokes and heart attacks from high blood pressure, and most of these deaths are preventable,” WHO Director-General Dr Tedros Adhanom Ghebreyesus said. “Countries have the tools to change this narrative. With political will, ongoing investment, and reforms to embed hypertension control in health services, we can save millions and ensure universal health coverage for all,” he said.

    From 2011 to 2025, cardiovascular diseases–including hypertension–are projected to cost low- and middle-income countries approximately US$ 3.7 trillion, equivalent to around 2% of their combined GDP.

    “Uncontrolled high blood pressure claims more than 10 million lives every year, despite being both preventable and treatable. Countries that integrate hypertension care into universal health coverage and primary care are making progress, but many low-and middle-income countries are still left behind,” Dr Kelly Henning, who leads the Bloomberg Philanthropies Public Health Programme said. 

    The report was released at an event co-hosted by WHO, Bloomberg Philanthropies, and Resolve to Save Lives, during the 80th United Nations General Assembly.

    Strong policies that raise awareness and expand access to treatment can help reduce cardiovascular disease.

  • Poor sleep hygiene could lead to dementia

    Chronic insomnia in older adults is linked to Dementia, according to a US-based study. Research has shown that poor sleep hygiene leads to chronic pain, anxiety, depression, and sleep apnoea, which further affects brain health. Chronic insomnia could erode white matter, raise amyloid, blood sugar and pressure.

    The study focused on memory tests, brain scans amyloid plaque buildup and minute damage in white matter in 2,750 people aged 50 and above for a period of five and half years.

    People diagnosed with insomnia  at least twice a month were marked as suffering from chronic insomnia. Such people had higher levels of amyloid plaque and white matter damage leading to decline in memory power and thinking capacity and possibility of having cognitive impairment. 

    Insomnia along with lesser than usual sleep was harmful, as those who bettered their sleep pattern and showed lesser white matter damage. The models of the study showed the effect of carrying ApoE4 variant, the common genetic risk factor for Alzheimer’s.

    This along with other studies in China and UK show that good midlife sleep hygiene and beyond is linked to good mental health in later years. Quality sleep is a step towards better mental health.

  • More school-age children, adolescents obese than underweight: UNICEF global report

    Obesity has overtaken underweight as the more prevalent form of malnutrition, putting children at risk of diseases, according to a recent UNICEF global report. It reveals that high-income countries have some of the highest rates of overweight and obese children in the world. Children are considered overweight when they are significantly heavier than what is healthy for their age, sex and height. 

    In the report, Feeding Profit: How Food Environments are Failing Children, UNICEF finds from the data across more than 90 countries the prevalence of underweight among children aged 5-19 has declined since 2000, from nearly 13% to 9.2%, while obesity rates have increased from 3% to 9.4%. Obesity now exceeds underweight in all regions, except sub-Saharan Africa and South Asia.

    This calls for governments to implement policies to improve children’s food environments, including food labelling, food marketing restrictions, and food taxes and subsidies.The traditional diets are giving way to ultra-processed foods,

    Schools, shelves, and screens are flooded by unhealthy food. Nutritious food should be an easy choice, within the reach of children thereby ensuring sustainable economic growth and development

    By 2035, the global economic impact of overweight and obesity is expected to surpass US$4 trillion annually, something more dangerous than undernutrition.

    It’s time governments implement social and behaviour change initiatives that empower families and communities to demand healthier food environments and ban the provision or sale of ultra-processed and junk foods, and prohibit food marketing and sponsorship in schools.

  • What are SCFAs?

    Short-Chain Fatty Acids (SCFAs) are fatty
    acids with fewer than six carbon atoms. They are produced in the colon when
    beneficial gut bacteria ferment dietary fiber and certain resistant starches
    that our own digestive enzymes cannot break down.

    The three most important SCFAs are:

     Acetate – The most abundant SCFA, crucial for
    energy metabolism.

    Propionate – Supports glucose balance and
    cholesterol regulation.

    Butyrate – Provides fuel for colon cells,
    strengthens gut lining, and has powerful anti-inflammatory properties.

    Though they are small in size, SCFAs act as
    signaling molecules, influencing everything from the immune system to brain
    chemistry.

    SCFAs and Gut Health

    1. Nourishing the Gut Lining

    Butyrate is a preferred energy source for
    colonocytes, the cells lining the large intestine. Adequate butyrate ensures
    these cells remain strong, preventing “leaky gut syndrome,” where toxins and
    pathogens escape into the bloodstream.

    2. Reducing Inflammation

    SCFAs regulate immune activity within the gut.
    They encourage the production of anti-inflammatory compounds and suppress
    pro-inflammatory cytokines. This makes them vital for managing conditions like inflammatory
    bowel disease (IBD), colitis, and irritable bowel syndrome (IBS).

    3. Balancing the Microbiome

    By creating a favorable gut environment, SCFAs
    promote the growth of beneficial microbes while restricting the spread of
    harmful pathogens. A healthy microbiome means more SCFAs, creating a positive
    feedback loop.

    4. Gut-Brain Communication

    SCFAs travel through the bloodstream and
    signal the brain via the gut-brain axis. They can influence neurotransmitters
    like serotonin and dopamine, impacting mood, stress levels, and even cognitive
    performance. In fact, nearly 90% of serotonin—the “happy hormone”—is made in
    the gut, not the brain.

    5. Metabolic Health

    SCFAs play a role in controlling appetite by
    stimulating hormones like GLP-1 and PYY that signal fullness. They also improve
    insulin sensitivity, thereby supporting balanced blood sugar levels and
    reducing the risk of obesity and type 2 diabetes.

    The Ayurvedic Connection

    Ayurveda, India’s traditional system of
    medicine, has always emphasized the central role of digestion in health. The
    concept of Agni (digestive fire) resonates closely with the modern
    understanding of microbial fermentation and SCFA production. When Agni is
    strong, digestion and absorption are efficient, toxins (Ama) are minimized, and
    the body thrives.

    Many Ayurvedic dietary recommendations
    naturally align with SCFA production:

    Fiber-rich foods such as whole grains, pulses,
    and vegetables support fermentation.

    Fermented foods like buttermilk (takra)
    resemble modern probiotics.

    Spices like cumin, coriander, and ginger
    enhance digestion, indirectly aiding microbial activity.

    Ritucharya (seasonal eating) ensures that the
    gut flora remains balanced throughout the year.

    Thus, Ayurveda and modern microbiome science
    converge beautifully on the importance of diet for gut health.

    SCFA-Enriched Foods

    Since SCFAs are produced by gut bacteria, the
    best way to increase SCFAs is to feed the microbes the right foods. These foods
    are often rich in dietary fiber, resistant starch, and prebiotics. Let’s
    explore them:

    1. Fiber-Rich Foods

    Whole Grains: Brown rice, oats, barley, and
    millet are high in soluble fiber that microbes ferment into SCFAs.

    Legumes: Lentils, chickpeas, and beans are
    excellent for producing propionate and butyrate.

    Vegetables: Carrots, beets, broccoli, and
    leafy greens are fiber-dense and microbiome-friendly.

     2. Resistant Starch Foods

    Resistant starch bypasses digestion and
    reaches the colon intact, where microbes convert it into SCFAs.

    • Cooked and cooled potatoes or rice
    • Green bananas and plantains
    • Lentils and peas

     3. Prebiotic Foods

    Prebiotics are specific fibers that fuel
    beneficial microbes.

    Onions, garlic, leeks

    Asparagus and chicory root

    Bananas (slightly unripe)

    4. Fermented Foods

    Fermented foods don’t directly produce SCFAs
    but introduce beneficial microbes that enhance fermentation.

    Buttermilk, yogurt, kefir

    Sauerkraut, kimchi, kanji

    5. Nuts and Seeds

    Almonds, flaxseeds, and chia seeds provide
    soluble fiber and healthy fats that support microbial activity.

    6. Ayurvedic Herbs & Practices

    Triphala: Known for its mild laxative and
    prebiotic effect, it enhances gut flora diversity.

    Psyllium husk (Isabgol): Provides soluble
    fiber for fermentation.

    Takra (spiced buttermilk): Balances Agni and
    provides probiotics.

    Lifestyle and SCFA Balance

    Beyond diet, certain lifestyle practices also
    affect SCFA levels and gut health:

    Regular Exercise – Increases microbial
    diversity and SCFA production.

    Stress Management – Chronic stress disrupts
    gut flora, reducing SCFAs. Practices like meditation, yoga, and pranayama help
    restore balance.

    Sleep Hygiene – Poor sleep negatively impacts
    microbial metabolism, while adequate rest supports SCFA balance.

    Future of SCFA Research

    Scientists are now exploring SCFA supplements
    and therapeutic applications for conditions like depression, obesity, and even
    cancer. However, nature has already given us the best medicine: a diet rich in
    whole, plant-based foods and mindful living practices.

    Conclusion

    SCFAs may be tiny molecules, but their impact
    on health is monumental. They protect the gut lining, fight inflammation,
    regulate metabolism, and even communicate with the brain. By focusing on fiber-rich,
    SCFA-enriched foods and embracing holistic practices, we can nurture our gut
    microbiome and unlock the full potential of these microbial messengers.

    Ayurveda reminds us that health begins in the
    gut, and modern science now provides the molecular evidence to support this
    timeless wisdom. A plate filled with diverse plant foods, traditional fermented
    dishes, and Ayurvedic herbs is more than just nourishment—it’s an investment in
    gut health, SCFA balance, and lifelong wellness.

  • Your Gut Already Knows: Mind your Gut, Keep Diseases at Bay

    Digestive diseases were the 13th leading cause of Disability-Adjusted Life Years (DALYs) globally in 2019, responsible for 8 million deaths. Recent statistics show more incidence of gut problems, but generally diseases of the gut are being treated better than they were 10 years ago. Treated not cured. When people suffer thinking there is no cure, Ayurveda sits quietly, waiting for the curious health-seeker to arrive.

    Decade of the Brain

    During the 1990s––declared the Decade of the Brain, a big discovery was the existence of the gut microbiome, an ecosystem of bacteria that share the real estate of the lining of the lower gut. While some scientists had discussed the importance of certain bacteria living in the gut through a person’s life, the dominant thinking in mainstream medicine was that bacteria are germs, and the cleaner the gut could be, the healthier a person would be. Bacteria was the source of diseases, so people were given regular courses of antibiotics as preventive and health promotion measures. 

    When anti-microbial resistance started rising, in which antibiotics needed for severe infections did not work, the role of the gut bacteria which were being killed was re-examined. Maybe they provided some protection to the body against other “bad” bacteria, the disease-causing ones.  Research showed that fatty acids from food played a big role in helping bacteria good for the body to grow well in the gut and protect the real estate from being invaded by parasites. In addition, there were molecules that talked with our immune system and our brain. The idea of a gut-brain axis developed. Multiple studies from different angles gave data that confirmed the communication between gut and brain. Phrases like “my gut instinct told me” and “my gut knew” found new meaning.

    The Second Brain

    The second brain or the gut brain is a large network of nerve cells––more in number than is found in the brain––that work seamlessly to identify, digest, shuttle, absorb, reject, transform, feed bacteria, and push out whatever you eat. The gut brain also influences you by taking chemicals or nutrients in the foods you eat and informing the brain, which responds through your emotions.  Unhappy food digestion produces unhappy emotions. Dead food produces dead emotions and dysfunction.  

    Ayurveda and Gut Health

    Ayurveda has been highlighting the importance of the gut for millennia. Food rules of Ayurveda can be summarised as follows: 

    1) Know where your food comes from

    2) Eat fresh food taken recently from the earth  

    Modern society violates these two rules because food producers live in the illusion that food is a business, and not a thing of worship. What we digest becomes our bodies and minds. Eating consciously raises our consciousness and yokes our body with our mind, else paves the way for imbalances and ailments.

    The condition of irritable bowel syndrome (IBS) has been on the rise, with approximately 40% of university students having strong symptoms of swinging between loose motions and difficult-to-pass motions. IBS is treated systematically by Ayurvedic physicians by first focussing on the gut-brain axis. By cleaning the residues, stopping intake of processed foods, resurrecting a healthy gut fire, and nourishing the gut lining, most digestive diseases can be shifted and ameliorated.  

    Diseases Start in Gut, Mind

    Ayurveda is a master at the mind and the gut, and advises that 85% of all diseases start in the gut or mind. Yet, most people do not even know that excellent Ayurvedic options are available and effective to treat gut conditions.

    Among the inconsequential symptoms dismissed by the conventional doctor are constipation, gas, bloating, belching, post-food cramps, and swinging between loose motions and difficult-to-pass motions. 

    A patient complaining of gas may be told fermentation of undigested carbohydrates or sugars like lactose, or swallowing air while eating could be the causes.  But modern physiology knows it takes 24-72 hours for a food to get to the large intestine from the time it is eaten, depending on how well you digest. Fermentation then produces gases that create flatulence and bloating. How could fermentation be the culprit when a person complains of gas just after having a meal? But generally, the response is often to suggest an endoscopy or acid blockers. 

    Improve digestive fire

    However, Ayurveda considers gas, bloating, belching, and post-food cramps to be ajeerna, or inability of the gut to digest properly. The solution is almost always to improve the fire in the gut, to regulate the acids and digestive enzymes that do the work of transforming food into nourishment. Foods that increase the gut fire include ginger, and many of the kitchen spices. Another category of spices and herbs burns the undigested food in the belly by cutting up the food, or assisting the gut’s fire with chemicals that amplify the various components of digestion, such as increasing heat, cleaning the metaphoric soot from the fire, increasing motility, and holding the fire in place so that it can transform food. 

    Ayurveda has solutions for inflammatory bowel disease such as Crohn’s Disease and ulcerative colitis, or gallstones, liver diseases, cancers of the gut, irritable bowel disease and other gastric ailments. 

    The power of positivity

    The effect of psychologic bias is centred not only in the mind, but also in the brain-gut axis, with the mind’s beliefs strongly affecting the gut, and the gut’s digestion also affecting the stillness and strength of the mind.  

    Just as the placebo effect is the suggestive induction of an effect by a person who creates a positive expectation or belief, the nocebo effect is the negative prediction by a respected someone that creates a negative effect in a person. The nocebo effect is so powerful that while placebos can be used as a gold standard in human research that is considered psychological, unscientific and a form of bias, the nocebo effect is not used in clinical research.

    Treasures of Ayurveda

    Why don’t most people know Ayurveda’s approach? For 200 years, people have been taught that Ayurveda has no evidence or systematised treatments. Ayurveda however understands gut physiology effectively because it understands the embryology of the gut and how it grew. It has watched people eat, how, when, where, what, which combinations, with whom, and in what conditions. Ayurvedic wisemen recorded what works well and what does not. These are the detailed rules of Ayurvedic nutrition, kalabhojanam, Ahara vidhi, all dietary guidelines.  

    Excellent Ayurvedic options are available and effective for gut diseases. You simply need to find an ayurvedic wiseman who has practiced clinically and is healthy in her/his own body

  • Diabetics can eat mangoes, says a new study

    People with diabetes find it hard to resist a ripe mango though doctors generally advise them to keep away from the sweet fruit as it can cause a rapid spike in the blood sugar level. But the results of a new study will help cheer them as the fruit can be a good substitute for refined carbohydrates like bread.

    The study by the researchers from Fortis C-DOC Hospital for Diabetes and Allied Sciences and the National Diabetes, Obesity and Cholesterol Foundation (N-DOC), New Delhi, reveals that in restricted amounts and as a replacement for refined carbohydrates like bread, mango can blunt blood sugar spikes in people with Type 2 diabetes,

    They studied the effects of three Indian mango varieties — Safeda, Dasheri and Langda. The randomized controlled trial involved 35 adults with Type 2 diabetes who consumed either 250 grams/day (one small mango) or an equivalent amount of white bread at breakfast for eight weeks.

    The findings were striking. Mango consumption reduced fasting blood glucose by 26.9 mg/dL with Safeda and 36.1 mg/dL with Dasheri. HbA1c, a marker of long-term glucose control, dropped by 0.9 percentage points with Safeda and 0.5 points with Dasheri, compared to bread. Mango also improved insulin resistance, reduced body weight (2–2.4 kg), lowered waist circumference, and increased good cholesterol levels.

    The study, led by Dr. Sugandha Kehar and co-authored by Dr. Anoop Misra, showed that mangoes (glycaemic index 51) produced a lower blood sugar response than bread (glycaemic index 70–75). Importantly, mango must replace refined carbs, not be eaten as an add-on.

    Dr. Kehar cautioned that mango will raise blood sugar if eaten as dessert after a heavy meal. Instead, it should be consumed in portion-controlled amounts (not more than 250 g) at breakfast or as a mid-meal snack, ideally paired with protein such as toned milk or curd.

    “Mangoes are loved but maligned for their sugar-raising effect. Our study shows that within prescribed diets, they are not detrimental — and may even be beneficial,” said Dr. Kehar.

  • Sleep regularity critical in preventing diseases, finds global study

    A new global study has revealed that maintaining sleep regularity is critical to prevent many diseases including liver cirrhosis and gangrene, indicating that the definition of good sleep should include regularity and not just duration. The study also found that sleeping more than 9 hours is not harmful to health contrary to the earlier perception.

    The study recently published in Health Data Science, found a link between sleep traits and 172 diseases. The research, led by teams from Peking University and Army Medical University, analysed objective sleep data from 88,461 adults in the UK Biobank, and concluded that sleep regularity — such as bedtime consistency and circadian rhythm stability — are crucial unrecognised factors in disease risk.

    The researchers identified that 92 diseases had over 20% of their risk attributable to poor sleep behaviour. Notably, irregular bedtime (after 00:30) was linked to a 2.57-fold higher risk of liver cirrhosis, while low inter-daily stability increased the risk of gangrene by 2.61 times.

    The study also challenges previous claims that long sleep of more than 9 hours is harmful. While subjective reports have linked long sleep to stroke and heart disease, objective data revealed this association in only one disease. The researchers found that 21.67% of “long sleepers” actually slept less than 6 hours, suggesting that time spent in bed is often confused with actual sleep time.

    Prof. Shengfeng Wang, senior author of the study, said the findings emphasise the significance of sleep regularity and it was time to redefine and broaden the definition of good sleep beyond just duration.

  • Two eggs a day reduce heart disease risk, says study

    Whether they are eaten raw, poached, boiled or fried, eggs have been long vilified for raising cholesterol levels in the human body that can lead to cardiovascular disease (CVD). But a new study by the University of South Australia has absolved this much-maligned breakfast favourite from the blame.

    The researchers, after examining the independent effects of dietary cholesterol and saturated fat on the `bad’ LDL cholesterol, have concluded that eating two eggs a day as part of a high cholesterol but low saturated fat diet can reduce LDL levels and lower the risk of heart disease. CVD is the leading cause of death worldwide, responsible for nearly 18 million deaths each year.

    The research reveals that it is not the dietary cholesterol in the eggs but the saturated fat in our diet that should be the real cause for health concern. The study separated the effects of cholesterol and saturated fat and found that dietary cholesterol from eggs when eaten as part of a low saturated fat diet did not raise bad cholesterol levels and it was saturated fat in the food accompanying it that led to cholesterol spike.

    Professor Jon Buckley, lead researcher, University of South Australia, says eggs have been unfairly blamed by outdated dietary advice and it is time to rethink the reputation of eggs.

    According to him eggs are unique in the sense that they are high in cholesterol but low in saturated fat and often it is their cholesterol level that has caused people to question their place in a healthy diet.

    “You could say we’ve delivered hard-boiled evidence in defence of the humble egg,’’ he says.

  • Obesity linked more to diet than lack of activity: global study

    If you think a sedentary lifestyle will make you fat, you may be wrong. A new research study among a wide range of populations, says that while regular exercise may have several health benefits, it may not help you to reduce weight. The study reveals that cutting calories, particularly from ultra-processed foods, will promote weight loss more effectively, indicating that surplus energy intake rather than lack of activity is the primary cause for weight gain.

    The study published in the major scientific journal PNAS (Proceedings of the National Academy of Sciences of the United States of America) suggests that the high rates of obesity associated with economic development are most likely caused by a high calorie diet containing a large proportion of ultra-processed foods.

    The researchers selected 4213 adults from 34 populations across six continents for their study. They had a wide range of lifestyles and included hunter-gatherers, farmers (both arable and pastoral), and people from industrialised populations.

    For the study, the researchers used two different measures of obesity — BMI (Body Mass Index) and body fat percentage, which refers to the proportion of fat to total body weight.

    Absolute body mass, body fat percentage, and BMI were observed as greater, and obesity found to be more common, in more economically developed populations., whose total energy expenditure was also greater.

    Having compared the patterns of energy expenditure in the widely varying populations, the researchers concluded that increased energy intake is the primary factor that links overweight and obesity to economic development. The study found the percentage of ultra-processed foods, which are energy dense and designed to encourage overconsumption, in the diet positively correlated with body fat percentage.

    They suggest that differences in the quality and quantity of food may be key. Industrially produced foods common in developed countries may be more easily digested, reducing faecal energy loss and increasing the proportion of consumed calories that are absorbed.