What is Amla (Indian Gooseberry)?

Amla [Emblica officinalis, or emblic myrobalan], is called amalaki in Sanskrit. It is extensively used as a rejuvenator in Ayurveda. It is also used widely in combination with other two [chebulic and belleric] myrobalans or fruit-bearing plant species as triphala. Amla is the key ingredient in the popular Ayurvedic recipe, Chyavanaprasha.

More than anything, the Indian Gooseberry may be called as “King of Rasayana” [rejuvenation], owing to its multiple health benefits.

Amla or Indian gooseberry in Ayurveda

Ayurveda describes Amla as a cooling, astringent, digestive, laxative, stomachic, and aphrodisiac medicine. It also has anti-pyretic (fever reducing), anti-inflammatory and diuretic properties. Due to its numerous therapeutic effects on various organs and systems, research has found it to be useful in problems ranging from chest diseases such as cough, asthma, and bronchitis, digestive ailments like dyspepsia, hyperacidity and ulcers and anemia, jaundice, diabetes, bleeding conditions, eye diseases, allergies and other skin problems, and gynecological problems.

10 Science-Backed Amla Benefits

Let’s look at the amazing health benefits of amla that make it a super food.

1. Amla for Digestion

Indian gooseberry strengthens absorption and assimilation of food. It improves digestion and stimulates our taste buds to relish food better. It can be used by everyone without fear of gastric irritation, or increased acidity. You can also also use it to ease “too much heat” in the body. It aids in better absorption and assimilation of iron from the gut. It also acts as a laxative in large doses due to its high fiber content.

Amla is best used as an ingredient in our diet regularly. It can be used as an alternative to tamarind, lemon or such other fruits to add flavour to food. Amla can be used as dry powder, fresh juice; or for dressing, by grating it coarse, or fine. It can also be used to prepare chutneys [paste] to be used as an adjuvant in our meals. It can be preserved for a long time in sugar syrup or as pickle and used regularly.

2. Amla Is High in Vitamin C

One of the many nutritional benefits of amla is its rich natural Vitamin C content. It contains 20 times more vitamin C than an orange. Even when it is dried, or baked, it contains tannins, which prevent loss of vitamin C. Vitamin C, an anti-oxidant, fights free radicals, which cause many chronic and grave diseases like arthritis, high blood pressure, heart problems, Alzheimer’s, cancer, and so on. Vitamin C is also required for our body’s natural defenses and healing mechanisms.

3. Amla for Hair Growth and Skin Health

Amla boosts absorption of calcium. Thus, it helps in the formation, maintenance, and repair of bones, teeth, nails and hair. It also helps maintain youthful hair colour and retards premature greying. In addition, it supports the strength of the hair follicles. This translates to less thinning of hair with age.

Amla’s vitamin C content is 20 times higher than oranges, making it essential for collagen synthesis. This directly impacts hair follicle strength and skin elasticity. The fruit’s antioxidants prevent premature graying by protecting melanin production.

Hair Benefits:

• Strengthens hair follicles and reduces breakage
• Prevents premature graying through melanin protection
• Improves scalp circulation and nutrient delivery
• Reduces DHT (dihydrotestosterone) that causes hair loss

Topical Application: Fresh amla juice applied to scalp twice weekly shows results within 6-8 weeks. Mix with coconut oil for enhanced absorption. The pulp can be used as a natural hair mask.

Skin Benefits: Amla’s vitamin C boosts collagen production, reducing fine lines and improving skin texture. Its anti-inflammatory properties help with acne and skin irritation.

4. Amla Enhances Protein Synthesis

The Indian gooseberry enhances protein synthesis by means of which bodily tissues, especially the muscles, are strengthened and toned up. It is, therefore, very useful to athletes and those who exercise regularly for maintaining muscular health and eliminating toxic products, the result of muscle activity.

5. Indian Gooseberry Reduces Bad Cholesterol

Amla is useful in reducing LDL [“bad”] cholesterol and thus preventing arterial blockages that may cause heart attack or stroke. In one study, treatment with amla produced significant reduction of LDL, triglyceride and VLDL; it also helped increase in HDL levels.

6. It Eases Chest Congestion

When it is consumed in its natural form, as raw fruit or dry powder, amla can reduce chest congestion and facilitate the removal of sputum from the respiratory tract. It can soothe and heal inflamed airways and thus, is useful in cough, bronchitis, and other problems of the respiratory system.

7. Amla is an Excellent Brain and Nerve tonic

Amla is also known to act as a very good brain and nerve tonic. It improves memory, tolerance, and nervous function.

8. Amla Boosts Immunity

Exposure to chemicals and consumption of chemically-treated food or drinks results in the accumulation of toxins in body tissues. This affects the functioning of the liver. One of the important benefits of Amla is that it helps in elimination of toxins and strengthens the liver in the process. Regular consumption of amla results in an efficient defense system in the body against harmful substances.

9. It Can Be Used as a Diuretic

The fresh juice of Indian gooseberry acts as a diuretic; it also normalizes acidic urine. It is helpful in burning urination and urinary infections.

10. Amla May Aid Treatment and Prevention of Cancers

Consuming amla may aid treatment and prevention of cancer. This is perhaps among the most critical benefits of amla. Due to its adaptogenic [balancing effect on your body’s systems] and rejuvenating properties, the Indian gooseberry is known to be beneficial during the chemotherapy and radiotherapy treatments.

How to Use Amla for 7 Common Ailments

1. Dry Cough

Take half tsp amla powder mixed with a little ghee [liquefy the ghee]. Take frequently.

2. Piles

Take wild amla juice, or amla powder, with cream top of yoghurt, twice a day.

3. White vaginal discharge [leucorrhoea]

Take 1gm amla powder with one tsp honey and one tsp crystal sugar mixed together, thrice a day.

4. Internal bleeding [Rakta Pitta]

Wild amla 1gm, with 1tsp honey, thrice a day.

5. Hiccups

Wild amla powder with black pepper. 1gm amla powder, with 3-4 pinches of pepper.

6. Slow and burning urination

Amla juice, half cup [approx 30ml], twice a day. This should be supplemented with extra fluid intake and/or liquid diet.

7. Amla for Diabetes Management

Research shows amla’s chromium content helps regulate blood sugar levels. The fruit’s polyphenols improve insulin sensitivity and glucose metabolism. In diabetic patients, amla juice reduces fasting blood glucose and HbA1c levels significantly.

Diabetic Protocol:

• Fresh amla juice: 30ml twice daily before meals
• Amla powder: 1 teaspoon with turmeric powder, twice daily
• Combined with bitter gourd or fenugreek for enhanced effect

Amla works by slowing carbohydrate absorption and enhancing pancreatic beta-cell function. Regular consumption helps prevent diabetic complications like neuropathy and retinopathy due to its antioxidant properties.

When to Consult an Ayurvedic Physician

Despite its supreme safety and therapeutic value, I recommend that you consult an expert in Ayurveda or herbal medicine for a more specific and individualized prescription to suit your needs—especially if you have medical, or surgical, concerns.

How to Add Amla to Your Diet

In India, amla is available at most local fruit sellers during its season from October to January. You can buy fresh fruits and make a murabba [sugar syrup preparation] with grated or whole fruits. You could also make a pickle that is tangy and spicy. In case you prefer a drink, you can choose Amlana, which is a cool appetizer, or an amla-ginger punch.

You can easily find ready-to-eat packaged Amla in a number of stores. Normally, these are local brands. Amla is available in different form: dehydrated, powder, tablet, packaged juice, pickles, chutney or candy; any of these are a good bet for trial.

You could even start off on Triphala or Chyawanprash both of which contain amla as a major ingredient.

Amla Dosage and Safety Guidelines

Daily Recommended Amounts:

• Fresh amla: 1-2 medium fruits
• Amla juice: 30-60ml
• Amla powder: 1-2 teaspoons
• Amla tablets: Follow manufacturer’s instructions

Age-Specific Guidelines:

• Children (5-12 years): Half adult dose
• Adolescents (13-18 years): Adult dose
• Elderly (65+): Start with half dose, increase gradually

Optimal Timing: Take amla on empty stomach for maximum absorption. If gastric irritation occurs, consume with meals or mix with honey.

Precautions:

• Avoid during acute diarrhea
• Reduce dose if experiencing loose stools
• Consult physician if taking blood-thinning medications
• Pregnant women should limit intake to 1 fruit daily

Side Effects and Precautions

Amla is generally safe but can cause mild side effects in sensitive individuals.

Common Side Effects:

• Loose stools (due to high fiber content)
• Gastric irritation in sensitive stomachs
• Skin dryness with excessive topical use

Drug Interactions:

• Anticoagulants: Amla may enhance blood-thinning effects
• Diabetes medications: Monitor blood sugar levels closely
• Iron supplements: Amla enhances iron absorption

Contraindications:

• Active peptic ulcers
• Severe kidney stones
• Hyperacidity with gastric bleeding

Pregnancy and Breastfeeding: Safe in food amounts. Limit to 1 fresh fruit daily during pregnancy. Consult healthcare provider for therapeutic doses.

Frequently Asked Questions

Q: How much amla should I eat daily for maximum benefits? A: For general health, 1-2 fresh amla fruits or 30-60ml of fresh juice daily. For specific conditions, consult an Ayurvedic practitioner for personalized dosage.

Q: Is amla juice better than eating fresh amla? A: Fresh amla provides fiber benefits, while juice offers concentrated nutrients. Both are effective. Choose based on convenience and digestive tolerance.

Q: Can amla reverse gray hair? A: Amla slows premature graying by protecting melanin production. It cannot reverse existing gray hair but prevents further graying when used consistently.

Q: What are the side effects of eating too much amla? A: Excessive consumption can cause loose stools, gastric irritation, and dehydration. Stick to recommended daily amounts.

Q: When is the best time to eat amla? A: Empty stomach in the morning for maximum absorption. If you experience gastric irritation, consume with meals or mix with honey.

Q: Can diabetics eat amla daily? A: Yes, amla helps regulate blood sugar. Diabetics should monitor glucose levels when starting amla supplementation and consult their physician.

Q: Does amla help with weight loss? A: Amla’s fiber content and metabolism-boosting properties may support weight management. However, it’s not a standalone weight loss solution.

Q: Can I give amla to children? A: Yes, children above 5 years can consume half the adult dose. Start with small amounts and increase gradually.

Q: How long does it take to see results from amla? A: General health benefits appear within 2-4 weeks. Hair and skin improvements typically take 6-8 weeks of consistent use.

Q: Can I take amla with other supplements? A: Generally safe, but amla enhances iron absorption and may interact with blood thinners. Consult healthcare provider for specific combinations.

Q: Is dried amla as effective as fresh amla? A: Fresh amla has higher water content and enzymes. Dried amla retains most nutrients but may have reduced vitamin C. Both are beneficial.

Q: Should I eat amla during fever? A: Amla’s cooling properties make it suitable during fever. However, avoid during acute diarrhea or severe gastric conditions.

Last updated on 15^th July 2025

The post Amla Benefits: Complete Guide to Indian Gooseberry Health Benefits appeared first on Complete Wellbeing.

So, how do you jumpstart weight loss or enhance the fat burning effects of your diet and fitness routine? The answer can be found in natural weight loss remedies, with some of the most effective ones being ayurvedic herbs.

1. Amla

Amla or Indian gooseberry is regarded by most folks as a ‘superfood’ and perhaps the richest natural source of vitamin C. This makes it popular as an immunity booster and it is also an important ingredient in natural cosmetic products. Its medicinal benefits are much wider, giving it a role to play in healthy weight management and weight loss too. In Ayurveda, it is known to promote detoxification in the body, which is believed to improve metabolic function, which can aid weight loss. This therapeutic benefits of the herb is supported by studies, which indicate that weight reduction is accompanied by cholesterol regulation and anti-inflammatory effects that also lower the risk of obesity associated lifestyle disorders.

2. Suran

Suran or elephant foot yam is a commonly used food ingredient in India, and is a tuber or root, similar to potatoes. Although we normally think of suran as just another food, it does possess some special properties that make it useful when dealing with obesity. The weight loss benefits are due to a special water soluble dietary fibre it contains, known as glucomannan. Like most types of dietary fibre, it is low in calories and has a satiating effect, which helps lower the chances of overeating. Research shows that glucomannan is also notable for promoting healthy gut microbiota and limiting the absorption of fat.

3. Peppers

Vegetables of the capsicum family, including bell peppers, cayenne peppers, and chili peppers are widely used in a number of cuisines, but they are also a source of medicinal value. The main bioactive ingredient in peppers that is responsible for numerous health benefits is capsaicin. Although most commonly used in Ayurvedic and natural medicine to treat pain and inflammation, it can also aid weight loss. Studies show that it has a metabolism boosting and fat burning effect. Capsaicin has also been found to have a positive effect on appetite regulation and caloric intake.

4. Jeera

Cumin seeds or jeera are commonly used across the subcontinent for tempering food or to add flavour. It is known to strengthen agni or the digestive fire and is often recommended to speed up weight loss. This weight loss benefit is also supported by research; with some studies showing that daily supplementation with just a teaspoon of cumin powder can improve lipid levels and promote weight reduction within a span of 3 months. Cumin was also found to promote significant fat loss, including visceral or abdominal fat buildup.

5. Garlic

With its strong flavour and sulfurous odour, garlic isn’t exactly appetizing or inviting in its raw form. It is widely regarded as beneficial for health, especially cardiac function, and not just in Ayurveda. If you can’t chew on raw garlic cloves, at least try to use it as garnishing and when cooking meals. The herb has proven weight loss benefits, with one animal study showing that garlic supplementation could induce weight loss within 8 weeks. The herb was shown to reduce both body weight, as well as white adipose tissue deposits, and it also improved lipid profile.

6. Nagarmotha

Nagarmotha is another potent Ayurvedic herb that is sometimes used to treat excess weight gain or obesity and it is also an ingredient in some Ayurvedic weight loss medications. Outside of Ayurveda, the herb is not well known and not easily available, but this doesn’t make it any less valuable. It is sometimes used to treat pre-diabetes because of purported anti-diabetic benefits, which can also help lower the risk for obese individuals. The herb has also been shown as a possible aid to promote weight loss, but the method of action in this regard is still not clearly understood.

7. Cinnamon

Cinnamon is one of the easiest ingredients to add to your diet and it’s also regarded as a highly effective weight loss remedy. The culinary spice adds rich flavour to foods and beverages and can be used whole or in its powder form. Cinnamon helps to promote weight loss because of its effect on satiety and the feeling of fullness, which makes you less likely to experience unhealthy food cravings. This reduction in food cravings is also connected to its regulating influence on blood sugar levels, which helps to prevent sudden spikes or crashes in energy, which can make you crave unhealthy junk foods.

8. Guggul

An important herbal ingredient in Ayurveda, guggul is actually the sap or resin of the guggul tree and it has been used for medicinal purposes for more than 2000 years now. It is most widely used as a natural method of controlling cholesterol levels, making it beneficial to obese individuals who are at a higher risk of heart disease. It may also have a direct role to play in weight reduction, as research suggests that when used in combination with calorie restricted diets it enhances weight loss. A study published in the Journal of Dietary Supplements highlighted potential weight loss benefits, as well as improved cholesterol, glucose, serotonin, and dopamine levels.

9. Green tea

Green tea has enjoyed considerable attention for close to a decade now, often touted as a cure to every condition. Of course, it remains popular as a detox and weight loss drink. While the weight loss benefits are often exaggerated, green tea can help if you are already following a healthy diet and exercise routine. It enhances the effects of your routine by increasing fat burning, with some studies showing that it can increase fat oxidation and burning by almost 20%.

10. Coconut oil

Cooking oil may not be the first thing to come to mind when you’re trying to lose weight and when it comes to Ayurveda, you’d expect the only recommendation to be substitution with ghee. However, some experts now recommend switching your regular cooking oil for coconut oil as evidence indicates that coconut oil may actually help reduce abdominal fat buildup, also increasing your metabolic rate. Of course, it’s important to keep in mind that excess consumption will lead to weight gain, so only use it sparingly and as a substitute for your regular cooking oil.

The Takeaway

Natural remedies for weight loss can give you an edge, especially when you hit a weight loss slump and are struggling to shed those stubborn pounds. However, don’t rely on such remedies alone. In addition to a boost from natural weight loss herbs and Ayurvedic medications, stick to your diet and fitness routine. Most importantly, adopt the practice of mindful eating to strengthen that natural awareness of your body and sensations like hunger. With all of these practices and natural remedies, you’ll find that weight loss doesn’t have to be a constant battle.

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In Ayurveda, food recommendations are always personalized based on one’s prakriti or balance of doshas. Ayurveda also recognizes the importance of harmony with nature, which is why your diet must change with the changing seasons.

In summer, the focus is on foods and ingredients that have a sweet taste and a cooling effect on the body [not necessarily cold foods]. Ayurvedic recommendations also take into account the properties of different foods, suggesting that a summer diet should focus on foods that are light and easy to digest, while they may be a little oily or unctuous.

Summer foods to avoid

As per the teachings of Ayurveda, it is advisable to cut back on foods with salty, sour and pungent tastes. Hot and spicy foods should be avoided as they can aggravate pitta dosha and alcohol intake should also be restricted.

Failing to adhere to these diet guidelines puts your overall health at risk. You may experience general weakness and fatigue, anxiety, as well as a burning sensation in the body.

Ayurvedic foods and drinks for a cooling summer diet

Ayurveda clearly defines the efficacy of a diet dominated by foods with sweet, light and liquid properties to beat the heat. Fresh cool beverages are best consumed in earthen pots and utensils. Not only does this add a distinct fragrant aroma to drinks, it is also believed to be strengthening for the heart. One of the best summer drinks mentioned is a sweetened beverage prepared by mixing Shakara (molasses) in Sattu (flour from roasted gram), which makes it naturally soothing in the hot summer heat.

Cooling summer drinks

• You can consume higher volumes of juicy, sweet fruits and vegetables with high water content like watermelons, ripe mangoes, gourds, cucumbers and zucchini.
• Coconut water, nimbu-pani (sweet lime water), sweetened lassi or butter-milk, and sweetened milk with rose petals added can make for good refreshing beverage choices to keep your system cool.
• Freshly-blended fruit juices and nectars prepared from summer fruits like grapes, sweet pineapple and watermelon are nutritious, refreshing and most importantly incredibly cooling.
• Aam panna, a drink made from the pulp of raw mangoes, can be easily prepared by boiling raw mangoes in water to create the pulp. You can then add some jaggery, roasted cumin seeds and black salt to the mango pulp and it should be ready to consume.
• It is best to avoid any alcohol and fermented drinks during the summer months, but if you do consume them, make sure to restrict intake and add plenty of water to the drinks.

Cooling summer foods and herbs

• Fresh leaves of mint or pudina have a strong cooling effect and may be chewed raw or added to salads and other dishes.
• Amla (Indian Gooseberry), which is renowned in Ayurveda for its high nutritional value, also helps cope with the heat. It can be consumed in the form of fresh juice or as a sweet jelly called ‘amla murabba’. As it is cold by nature and has a sweet aftertaste, it is useful in decreasing the body heat and can help prevent heat-related disorders.
• Rose syrup and water are regarded as extremely cooling, making them perfect for the summer. You can consume rose preparations in the form of rose syrup or rose jelly (‘Gulkand’), a combination of rose petals and sugar.
• In Ayurveda, coconut is described as having a sweet taste (rasa) and cooling properties (virya). This makes coconut a helpful aid to correct dosha imbalances caused by aggravation of the pitta.
• Grapes are highly recommended in any summer diet because of their high water content and light properties. They are also highly nutritious, rejuvenating the body and strengthening immune function.

With its calming nature and cooling effect, cardamom can be supportive in a summer diet. Adding choti elaichi or cardamom to your diet can help to relieve any burning sensation and heat disorders.

The post Beat the summer heat with these ayurveda diet tips appeared first on Complete Wellbeing.

Factors contributing to infertility

• Imbalance of the doshas [the three bio-energetic forces that govern the functionality of your body]
• Poor nutrition of reproductive tissues due to sluggish digestion, increase in toxins or under nourishment
• Overindulgence in sexual activity can deplete the quality of reproductive tissue and cause impotency
• Suppression of sexual urges for long periods can lead to decrease in libido in the long term
• Eating excessive spicy, salty and hot foods could increase pitta dosha
• Physical, mental and emotional stress
• Compromised immunity
• Nervous system imbalances

The journey of a new life

Conception takes place when there is a meeting of healthy sperm and ovum in a healthy uterus. The sperm and egg are the seeds of creation called the ‘bija’ or the ‘shukra dhatu’. This is the last of seven body tissues to be nourished after plasma, blood, muscle, fat, bone and bone marrow/nerves. Healthy tissue formation is dependent on the ability to properly digest food, thoughts and emotions, be free of toxins and have balanced doshas [vata, pitta, kapha]. The end result of tissue nourishment is known as ojas or the essence of vitality and immunity. It is no surprise then that the healthier the ojas the better the quality of sperm and egg.

Strong digestive health is the root of producing healthy bija for both men and women. An ayurvedic fertility program can be broken into a 3 stage process over approximately 6 – 8 months. The first phase comprises of cleansing processes of the mind and body followed by a period of rejuvenation to strengthen the body tissues and then comes the conception phase. I advise you to consult an ayurvedic physician for personalised guidance but this article will give you a brief idea of what to expect.

Phase 1: Cleansing

Cleansing the body is one of the key points in ayurveda. This step tailor made considering the environment, gender, age, temperament and family history of both partners. The spring and autumn months especially support the process of cleansing.

Cleansing starts with improving digestion to prevent toxins known as ‘ama’ from building and ensure that optimum nutrition is absorbed from the foods eaten. This process helps the body eliminate toxins.

Panchakarma [five ayurvedic purification methods] would be recommended for deeper cleansing. This period of gentle cleansing over 12 – 14 weeks would include:

• Eating consciously and according to your hunger
• Eating well cooked and easy to digest foods
• Plenty of fresh seasonal vegetables, whole grains and legumes
• Cut back on all processed and fried foods
• Limit gluten, dairy, meats, sugars, alcohol and caffeine
• Invigorate the body with warm oil abhyanga [body massages]
• Engage in gentle exercise and yoga
• Engage in pranayama and meditation
• Refrain from sexual activity, to conserve energy
• Women could add a decoction made of ashoka to their bath water. Ashoka helps to release physical and mental pain
• Digestive compounds such as triphala, hinguwastak, trikatu and avipattikar are useful
• Around weeks 5 – 10, you can consult a practitioner for Panchakarma, include fasting days and a mono diet of khichdi
• After the deeper cleanse you can resume the gentle cleanse

Cleansing is not only limited to the physical body but also involves letting go of emotions that don’t serve you:

• Release negative emotions – anger, resentment, past hurt, grief and any emotional burden. Lighten up your heart!
• Discuss and let go of any dysfunctional patterns that don’t serve your relationship with your partner and express your gratitude for each other. This will encourage emotional closeness and bonding.
• Free your mind of the guilt, a common emotion that most women feel when faced with infertility. Let go of doubts, expectations and pressures to conceive. Affirmations are a great way to assist this process.

Phase 2: Rejuvenation

Rejuvenation known as ‘Rasayana therapy’ is intended to build ojas by nourishing the body, bringing doshas into balance, strengthening the body tissues and restoring normal bodily functions, particularly ovulation.

Both partners would benefit from following a restorative whole foods diet [sattvic] and lifestyle suited to their constitution. You would do well to choose:

• Seasonal fruits [pears, peaches, mango, plums, raisins, figs, dates, grapes, coconut, pomegranate]
• Grains such as basmati rice and quinoa and lentils such as mung
• Dairy proteins including milk, buttermilk, paneer, ghee
• Nuts and seeds including almonds, walnuts, pumpkin seeds
• Spices including cardamom, nutmeg, saffron, rose, jasmine, cinnamon, cumin, coriander, turmeric, fennel, carom
• Vegetables such as asparagus, sweet potato, broccoli, squash, carrot, beetroot
• Nurture your relationship with your partner with open communication, sharing more love and joy
• Engage in nourishing self care and self love practices such as massage with ashwagandha oil
• Nourish yourself by spending time in nature, especially near water
• Continue to engage in strengthening yoga postures

For women it is important to take mental and physical rest during menstruation and otherwise keep active. Spices such as turmeric and carom [ajwain] are good for keeping the uterine organs cleansed. Ghee is an extremely supportive ingredient. Reduce intake of processed carbohydrates and fats and increase natural proteins along with small amounts of barley with milk. For the male partner, a sattvic diet with an increased quantity of milk, ghee, rice and nuts will be helpful.

Phase 3: Conception

Few months on and your body should feel ready for conception now. Here are a few more tips to get you through the final phase:

• Continue to have a nourishing diet to build ojas and prevent ama
• Timing – many apps are now available to guide you to optimal days around your ovulation. Intercourse 3 – 4 days either side of ovulation increases your chance of conception
• Create a peaceful environment with candles or incense with essential oils that please your senses
• The best position for conceiving is with the woman lying on her back
• After intercourse, drink a cup of warm milk with spices such as saffron, cardamom and ground almond
• Conserve your sexual energy during the non-fertile period
• Avoid intercourse whilst in a negative emotional state, if suffering from compromised immunity, menstruation or if you have overeaten.

Herbs for fertility support

Fertility supporting herbs and tonics such as shatavari [asparagus racemosus], ashwagandha [withania somnifera], ashoka [saraca asoca], kappikachu [Mucuna pruriens], aloe vera and triphala amongst others are highly rejuvenating, promote hormonal balance and encourage production of reproductive fluids – consult your practitioner for safe use. There are also supportive herbal jams chyawanprash and brahmi avaleha, phala grtam.

Yoga and meditation for enhanced fertility

Breathing techniques such as nadi shodhana, ujjayi pranayama and various meditations can help you relax. Yoga postures such as padmasana [lotus pose] can increase the blood flow to the perineum and activate the lower chakras, muladhara [root] and svadisthana [sacral] that govern the sexual functions. Pelvic floor exercises can also enhance circulation to the reproductive organs.

Over and above all, enjoy the process and be patient. It should not add any stress or discomfort. Be connected to your intuition and allow yourself to be guided by that.

The post Tips to boost your fertility with ayurveda appeared first on Complete Wellbeing.

Atmantan Resort

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She held my ankles and gently swayed my legs in a rhythmic motion. I felt like a baby being put to sleep. But that was the just the beginning, after which my therapist moved to my abdomen. What followed was a series of strokes using fingers and even the elbow.  For the next 50 minutes, she gave me an experience of Chi Nei Tsang, a therapy that was originally practiced by Taoist monks. It works on the energy of the internal abdominal organs as it helps to detoxify, strengthen the immune system and aide in digestion, I was told.  As a writer, I work long hours in front of the computer and that seemed to have really taken a toll on my spine. I was hoping this would give me some relief. And I was not disappointed.

I was at Atmantan, a wellness resort situated amidst the lush green Sahyadri Mountains at  Mulshi. Spread across 42 acres with 106 rooms and three restaurants that serve some of the best organic food, I was in a wellness heaven. The resort offers packages ranging from three to 28 days, some of the popular ones being—Weight Balance, Spa Life, Journey through Yoga, Fitness Challenge, Master Cleanse and Ayurveda Healing packages.

On arrival, my pleasantly furnished lake-facing room awaited me. And to temporarily allay my hunger pangs were neatly packed muesli bars, biscuits and dry fruits on the table. At the resort you won’t find anything made of refined sugar, refined salt and refined flour. Not even the biscuits and snack bars. But that didn’t mean the food lacked in taste; it was all so delicious.

Two days prior to my arrival, their wellness practitioner had me fill up a questionnaire about my health and my itinerary was planned based on my answers. I was recommended to opt for the three-nights Atmantan Living package.

Small plate, big satisfaction

When I first took a table at their in-house restaurant Vistara, my jaw dropped at the size of the plate. The dinner plate was the size of a quarter plate. “The idea is that you eat healthy, delicious food in small portions and stop when you are three-fourths full,” the chef explained. Apprehensive at first, by the end of the stay I noticed that I had begun to enjoy this way of eating; a lighter feeling was bonus. Another thing was they take mindful eating seriously. So, during the first meal, as I finished my first few bites, out of habit my hand reached out to my cellphone lying next to my plate, when I was gently reminded to be mindful while eating. To make it a bit easier for you to stay distraction free, the resort has been kept largely wifi-free—you get wifi only in your rooms.

Day 2: more massages

Considering that there are 23 of them, you could easily get lost in the spa rooms at the resort, unless escorted by your therapist. Named after the apsaras of Hindu mythology, each room is designed differently, based on the type of therapy. This time I was here for an abhyangam and the aroma of herbal oil hung in the air. Jincy, my therapist, worked on my body with long powerful strokes using warm medicated herbal oil. The head massage completely calmed my frayed nerves. Abhyangam is said to restore prana [life giving force], stimulate circulation and reduce joint pains. After the therapy I was advised a steam bath which detoxifies the body, cleanses the skin and improves circulation. If you’ve ever experienced an abhyangam you’ll know that no matter how much you try to get the oil out of your skin in one wash, some amount of it still stays, keeping your skin moisturised. My otherwise dry skin felt soft and nourished.

The other therapies

You can choose to start your day with cleansing Kriyas—nasal, eye and throat cleansing. Over the day, you can also practice yoga under the guidance of expert yoga teachers at the resort. Every morning I would delight myself with a standing yoga session in the amphitheatre. This is followed by a leisurely bath in a tub infused with French Lavender oil, Epsom salt, flowers and lemon.

A few words of advice

On the last consultation, my wellness practitioner handed me a list of general rules for health and longevity. The next day as I started for home in the wee hours, a veil of mist hung around the lake and enveloped the highlands. Breathing in the fresh mountain air I found the sight arresting. Atmantan’s philosophy Live Well, Truly Well was apt in those surroundings.

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Why and how

Your mouth is the gateway to your body and there is a direct connection between your oral and general health. Studies have shown that people with dental and gum disease are at increased risk for diabetes, psoriasis and heart disease among others. Done correctly, oil pulling can have significant beneficial effects on your dental health as well as your overall wellbeing. However, highlighting it as a magic cure for every disease is not something I agree with.

There are two ways to do oil pulling. In Gandoosha, you hold a mouthful of oil till your eyes begin to water and there is a discharge from the nose. In Kabala, you fill three-fourth of the mouth with the oil, then swish in around the mouth thoroughly for five to six minutes before you spit it out.

Choosing the right oil

Scientific studies show that swilling with sesame oil reduces your susceptibility to dental caries, plaque and gum disorders. Sesame oil does not stain the teeth, has no lingering aftertaste and causes no allergic reactions. It is also more cost-effective than some commercially available mouthwashes. To see the heath benefits, gargle daily with a tablespoon of sesame oil after brushing your teeth. Coconut oil can also be used for oil pulling. If you have no specific health complaints, either of these two oils can be used. For health issues, you can consult a qualified ayurveda physician who will prescribe a mixture as per your doshas. These mixtures are made by mixing herb paste [either triphala or trikatu or dasamoola] with either ghee, oil, vinegar, water or honey.

The correct way of swilling

1. Apply the oil [or mixture] on your scalp, face, neck and shoulders. Then steam your face for five minutes.
2. Sit comfortably in a chair and hold the oil or mixture in your mouth. You can also swish it if you want.
3. Continue doing this till mucous collects in your mouth or your eyes begin to water.
4. Spit out the contents.
5. Follow this with a gentle, self-massage and light fomentation on your neck, face, cheeks, shoulders and head.

The pros and cons

Oil pulling has been extensively used as a traditional Indian remedy to prevent tooth decay, bleeding gums, dryness of throat and to alleviate cracked lips. It is used to treat headache, nausea and lack of taste.

Overdoing or incorrect swilling with oil can cause dryness of the mouth, mouth ulcers, thirst, fatigue, aggravation of the disease, tastelessness, nausea and sleepiness.

This was first published in the May 2015 issue of Complete Wellbeing.

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Yang attributes are contractive or centripetal, hot, dense, heavy, flat and low. Yin attributes are expansive or centrifugal, cold, dilated, light, vertical and thin. Foods and people can be categorised according to the balance of these attributes. Men are said to be yang and women are said to be yin, although each has attributes of both—that is to say everything in nature is yin-yang but the proportions differ.

Know the yin from the yang

The following foods are listed in relative order from yin to yang: chemical additives, [the most yin], processed foods, fruits, night shade vegetables, nuts, seeds, beans, seaweeds, greens and other vegetables.

Relative order from yang to yin: Starts with salt, eggs, meats, cheese, fish, most grains and brown rice and whole grains.

The yin-yang of foods is judged by characteristics such as their colour, growth pattern, climatic condition, height, density, hardness and sodium-potassium ratio. The most yang colour is red, corresponding to the base chakra i.e. the one closest to the ground. The most yin colour is violet, corresponding to the crown chakra, which is the greatest distance from the ground and the most yin state.

It is important to remember that the more yang-tending or red-orange-yellow fruits are still basically yin in the total spectrum of yang and yin foods. White is a sign of a yin vegetable and black is a sign of a yang vegetable. Vegetables and fruits that are heavier, harder, shorter, and grow slower and horizontally are considered yang. Yin fruits and vegetables are lighter, softer, taller, thinner, grow faster and vertically. Foods that grow bigger and more abundantly in warmer climates are more yin. Bear in mind that the way we cut and cook our food can change its yin-yang quality.

How different is this from Ayurveda?

Ohsawa spent some time in India studying Ayurveda and therefore the many similar concepts between Macrobiotics and Ayurveda. Both systems stress on a balanced diet, based on whole grains including brown rice and millets with a variety of vegetables. In the Japanese system, pulses are replaced by beans and soya. In India, we have a variety of local green leafy vegetables, whilst in Japan seaweed is predominant. Both systems stress the use of natural salt—either rock or sea salt—in place of refined salt. Both systems use cold pressed oil, although the use in India is more liberal and is in addition to the use of ghee. Nuts and seeds are used in both systems; India has a greater variety of seeds. Both systems use a limited amount of natural sugars and not white sugar.

Fruit is essential in the Indian diet because of our climate. This is of course meant to be fruit which is naturally ripened, un-juiced, grown locally or at least within the country, seasonal and eaten on an empty stomach. If not, the magical properties of fruits that are normally alkaline for the body may become just the opposite by contributing to an acidic situation in the blood.

In both healing diets, tomato, brinjal, capsicum and potato are considered to be not the best choice of vegetables, especially when one is recuperating from an illness. These vegetables are more yin than other vegetables.

Can there be too much yin or too much yang?

It is best to stay away from extreme yin and extreme yang foods, except when we use salt to bring balance to our meal just as we use pickles to do the same. Yet, at the same time we need to understand that even if you did consume extreme yin foods, left to its instincts your body would immediately crave the extreme yang food in order to bring the balance that it needs for survival. Thank God it does this, for without it we would all be one big mess, as is the case when we do not follow the signals of our body.

For example, when we reach for the extreme yin alcohol, the body, in its wisdom will crave for its opposite—fried salty snacks or meats or that cigarette. White sugar and white rice will make the body crave similar extreme yang foods.

When you eat too much extreme food, the body survives but in the long term it cannot deal with this stress, since essential known and unknown vitamins and minerals are missing in such foods. Therefore there is an increase in the incidence of depression. The trick, therefore, is to allow your body to do the choosing, but in the range of yin-yang foods that are better balanced to serve our health rather than take away from it.

Ohsawa says that our will is affected by what we consume. A strong will is built by consuming mineral-rich [balanced yang] foods whilst avoiding extreme yin items that deplete our bodies and brains of minerals. Sugary foods, cookies and snacks made with white flour, white rice and carbonated beverages all lack minerals so our blood leaches them from the body, brain tissues, bones and teeth. The continued use of extreme yin foods makes the brain and its functions dilated and makes mental disorders a reality. Thus a yang body is the supportive foundation for a mind that can be yin [open to inspiration], yet probing and creative at the same time.

Thus, a diet predominantly of organic brown rice, millets, lentils, vegetables, fruits, nuts and seeds will serve us well. These are balanced non-extreme yin and yang foods. Meats, eggs, dairy should form a smaller part of our intake if we enjoy them, but even so, ensure that they are from organic sources. The extreme yin foods, as in refined, chemically processed foods are best avoided. Today we have so many organic options that we have no excuse reaching for foods that lead us away from living to our full potential.

Eating with consciousness allows us to build our immunity. Yes, we can make ourselves germ/virus proof if we just start listening to what our unadulterated taste buds tell us.

I hope that this article has given you an introduction to yin-yang foods without getting you obsessed about it. Don’t let it become one more confusing concept. Instead, make it one more reason to trust yourself when you choose local, seasonal, natural, whole, unrefined and organic foods.

This was first published in the April 2015 issue of Complete Wellbeing.

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Adverse effects of air travel

When we travel by air, the dry, re-circulated in-flight air, increased cabin pressure and high altitude add to our already disturbed diet and lifestyle routine. Coupled with time zone changes and disconnection to earth, air travel can leave our bodies feeling quite out of sorts. Air travel can leave people with:

• Excessive sleepiness
• Inability to focus
• Headaches
• Feelings of nausea and dizziness
• Muscular joint aches
• Indigestion and constipation
• Dehydrated/dry and blemished skin

Those individuals with a ‘vata’ dominant constitution or those who have always been used to [or have a preference for] a rigid routine are likely to be the most affected by jetlag. Here are some simple vata pacifying tips:

Before travel

Before you travel, treat yourself to a hot oil abhyanga massage to lock in moisture in the deeper skin layers. This is a fantastic antidote for aggravated vata since it has warmth and lubricating qualities that counterbalance the dry and windy elements of vata.

You can always do a self-massage at home or even in your hotel room! If your hotel has a spa that offers ayurvedic massages, get one before you take your flight to the next destination.

Digestion can be sensitive around the time of travelling. Besides, meals are often scheduled according to the time of the destination so if you do eat on board go for a light, easy to digest and small portion, opt out of eating breads and cold foods. If you are not feeling hungry, avoid the meals altogether to prevent the digestive fire being disturbed. Preventing toxin accumulation will ensure the jetlag is more manageable.

A few days before travel, eat meals with plenty of proteins and healthy oils. Foods such as warm cooked whole grains, root vegetables, ghee and digestive herbs such as cumin, coriander, ginger and turmeric are all good choices. How about soups, stews, hot pots, kitchari, dals and rice to set you up for your journey? Pack a few healthy snacks such as nuts and other dry fruits for the trip. Avoid salads, frozen foods, dry snacks, and ice in drinks—these aggravate vata. Most airlines would be happy to prepare a special meal for you if you tell them your dietary preferences in advance.

During the flight

Sleeping pills? Never! Have Chyawanprash to assist your digestion as well as give you an immune boost for the increased exposure to germs. Ashwagandha, a rejuvenating ayurvedic herb, can further boost your immunity and help you rest deeply on the flight. Triphala can help balance your bowels as well as provide an anti-oxidant boost as it contains lots of vitamin C. A great aid to prevent constipated bowels. If your digestive fire [agni] is disturbed, opt for trikatu—a great aid for poor digestion, colds and congestion. Sleep, relaxing music and meditation are great for balancing vata before, during and after air travel. Try hot milk with some warming spices such as cardamom and nutmeg.

On the flight itself, avoid those dry, salty snacks they serve, as well as caffeine, carbonated and alcoholic drinks as these can further dehydrate you. Drink a small glass of water every hour and carry with you some herbal tea bags on board if you can’t get hold of fresh ginger—just ask for hot water! Staying hydrated on a flight is essential.

With the body fighting to stay warm in the blasting air conditioning on aircrafts, our health is further hindered by cold food and drinks. However, we are aided by warming food and drinks. Warm water will ensure that  our agni does not get disturbed. Excessive cold water on our agni quite simply can put it out. Ginger is a great antidote for other travel-related issues such as headaches and nausea. Try the crystallised variety for convenience.

Exercise your limbs by walking and stretching; this will ensure that your prana stays circulating throughout the body during the flight. It will also help prevent deep vein thrombosis [DVT].

Air travel can cause imbalance at every level, especially of the senses. Avoid excess stimulation of the eyes so that they don’t become dry and give them plenty of rest even if you do not go to sleep. Protect the ears by putting a drop of warm cured sesame oil and place cotton wool to cover. Apply sesame oil to the nasal passages to protect the membranes from airborne bacteria. Spend time periodically taking deep breaths to calm and balance the nervous system and mind. If you are planning to carry edible items or fluids, check with your airline whether these would be allowed in your carry-on baggage.

Post-flight Care

Once you arrive at your destination, adjust to the local time and sleep when it is the natural bed time with some leeway for your body to fully rest so that your body clock can reset quickly.

Ensure your first meal consists of light, easy to digest foods just like you had before your flight. You should stay balanced with these simple tips. Bon Voyage!

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Climate, with other factors, dictates people’s preferences. For example, when the weather is hot, people prefer staying in parks, visiting beaches, or spending time in cool atmosphere or air conditioned vehicles or rooms. Clearly, weather sends us signals to improvise our lifestyle and dietary inclinations.

And Ayurveda lays down elaborate description of seasonal and daily routine, which, when adopted, enables us to achieve perfect health, prevent diseases and also to enjoy life to the utmost.

When the mercury soars

A cloudy day does not help in raising one’s spirit, but a day with beautiful sunshine does. It boosts dwindling spirits and energises aged bones. An increase in the number of jovial children playing on the beach, building sand castles, relishing ice-creams or cooling juices is common on a hot summer day.

On the flip side, it is observed that people have stronger temper tantrums and more frequent violent outbursts in summer or on hotter days than on cooler days. According to the Federal Bureau of Investigation statistics, almost all crimes increase during summer months by almost 10 per cent—murders go up by 16 per cent, rapes and other violent crimes by 13 per cent. Even teenagers get into more trouble with drugs and alcohol, and become more involved with theft and assault in summer.

Apart from hotter temperatures, holidays and other reasons could also be contributing to the increase in crime rates. However, research points out otherwise.

Extreme heat, extreme behaviour

Studying the effects of heat on the brain for 30 years convinced Canadian criminologist [Simon Fraser University, Canada] Ehor Boyanowsky, of the direct co-relation between heat and extreme behaviour.

Dr Lance Workman, a psychologist from the University of Glamorgan, UK, proved how hot weather affects the levels of serotonin levels in our brain—increased serotonin levels lead to heightened aggression. He ascertains that there is indeed an increase in violent crimes as temperatures rise. And this trend, according to Workman, is global.

Not just the rate of crimes, but there is also a significant increase in irritability during the hot weather. Back in 1986, two psychologists, Douglas Kenrick and SW Macfarlane, conducted an interesting traffic-jam experiment on a busy UK road. They arranged for a car to sit at various traffic signals and stay there even as the light turned green [they tried this in diverse weathers].

What they found is what we all probably experience in everyday life as well—as the temperatures increased and the people inside the non-air conditioned cars began honking with increasing intensity.

Heat also induces depression. The Seasonal Affective Disorder [SAD] includes summer depression. Symptoms include: poor or altered appetite, sometimes a craving for sweet or starchy foods, weight loss or gain, trouble sleeping or tendency to oversleep, decreased energy and fatigue, difficulty concentrating and irritability, avoidance of social situations and feelings of anxiety and despair. They usually vanish as the heat subsides.

Heat and health

Hot weather not just affects our head, but also our physical health. While it soothes the problems of the cold season such as winter blues, allergy, asthma, aches and pains, hot summers also sap energy; reduce appetite; increase thirst, lethargy, depression and digestive problems.

The season also fosters the spread of infectious diseases, starting off epidemics. According to Scott Sheridan, climatology professor at Kent State University, Ohio, USA heart, vascular, and respiratory problems too increase with rising temperatures.

Cool, inside-out

All systems of medicine consider the mind-body co-ordination, and more so Ayurveda. The ancient seers went to the extent of advocating diet, lifestyle modifications and management of diseases, exclusively based on idiosyncratic demands taking into account the significant factors like effect of normal changes of climate or vagaries of nature.

Here’s what Ayurveda prescribes for summer to keep the body and mind cool from inside out:

Sun and the skin

Soaking in too much sun can result in burnt or sensitive skin, and appearance of unattractive brown spots, and pigmentation on the skin. It can even cause skin cancer. Further, overexposure to ultraviolet rays hastens wrinkling, drying and ageing of the skin due to the release of free radicals. The eyes too suffer if exposed for long to these rays; they degenerate and develop early cataracts.

However, reasonable exposure to sunlight helps maintain healthy skin. Hence, the first important aspect of skincare in summer is exposure to the sun in moderation. Here are some tips to help keep your skin shining like the sun:

• Avoid applying make-up. If you do apply, do so sparingly and completely remove it at bedtime.
• Apply face packs made of watermelon puree, cucumber, orange peel powder, banana or papaya pulp mixed with honey, milk cream or rosewater.
• Use sandalwood, neem, turmeric and aloe vera to enhance skin tone and keep the skin free from premature wrinkles and pigmentations.
• Massage the skin regularly with coconut oil or medicated cooling oils to improve circulation and keep the skin young and healthy.
• Minise the damage to the skin due to exposure to scorching sunlight, by covering the skin and using adequate sun protection.
• Get sufficient good quality sleep; it is essential not just for healthy skin but also to maintain overall health.

Here’s how to stay fresh

• Wear clothes that are made of natural materials like cotton or silk.
• Opt for clothing in pastel colours like white, cream, light green, light blue or blends found in nature and not colours, which are very bright, glaring and shocking to the eyes. This is because light colours absorb less heat.
• Get a whole body oil massage with aromatic or cooling oils [made of basil, neem, sandal, jasmine, champak]. It helps enhance vigour and decrease body odour.
• Wear clean clothes after bath.
• Rub coconut or castor oil [any other cooling oil will also do] on the scalp and the soles of the feet before bedtime to keep your body cool.
• Keep roses, tuberoses, jasmine or scented flowers in vases around the house. They have a cooling effect and make the atmosphere pleasant and the heat, bearable.
• Don’t give up exercise. However, opt for doing light yoga asanas [postures neither too complicated nor strenuous] instead of heavy weights. Alternatively, you can go for walks or pursue any other outdoor activity [swimming or other water sports], or simply spend some time near a water source early morning—it will refresh your mind and give you immense health benefits.
• Do cooling pranayama [sheethali, sheetakari] and dhyana [meditation] to avoid overheating your body.

The recommendations are made by seers of ayurveda after meticulously studying the nature and man—follow them to help your body cope with the hot season such that it takes the vagaries of climate in stride.

With inputs from Shantala Priyadarshini, MS, Ayurveda and assistant professor Government Ayurveda Medical College, Karnataka.

A version of this article was first published in the May 2010 issue of Complete Wellbeing.

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What causes foot corns to form?

• Improper feet care or bad posture.
• Wearing tight/uncomfortable footwear or high heels that put repeated pressure on the same spot
• Standing in the same posture for a long time
• Obesity or excess weight too could lead to developing a corn as the excess weight increases the pressure on the feet
• Being overweight also affects the person’s gait, which in turn puts abnormal pressure on the soles
• Poor foot hygiene

Corns may or may not be painful. Some corns are so silent they often go untreated, which is detrimental to your feet in the long run. Ayurveda deems corns as a less significant disease [kshudra roga] and ascribes them to imbalance of the kapha and vata doshas or body type.

How to get rid of your foot corn

1. Soak your feet in warm water for 5 – 10 minutes to which salt has been added. You can regular table salt or Epsom salt. Soaking in warm salted water helps to soften the skin and makes it easy to work with. You could also add 1 tbsp hydrogen peroxide to the warm water. This too helps to soften skin and remove dead skin cells.
2. After sufficiently soaking, scrub the area gently with the help of a pumice stone or some other scrubber to rub off the dead skin. Scrub gently over the corn area as it may be painful.
3. After this, dry the foot well and apply a medicated cream or gently massage the foot with coconut or mustard oil.
4. Repeat this daily for 1 – 2 weeks or till the corn has completely softened and healed.

Natural home remedies to remove foot corn

• Add a capful of vinegar to warm water and douse your feet in it for 10 minutes. Then scrub gently and massage with a greasy oil like castor oil or olive oil for further lubrication. Tie a small piece of cotton/bandage dipped in vinegar onto the corn. Leave it in this position for a few hours or overnight. Vinegar naturally sanitises dead skin tissue, making the affected area easier to clean and scrub off the dead tissue.
• To remove a soft corn, tie a piece of orange peel or lemon peel on the affected area after you’ve done the soaking, scrubbing and oil massage ritual.
• Roast some turmeric powder in mustard oil and apply this paste when bearably hot to the corn. Cover it with a bandage and keep overnight.
• Mix one teaspoon of aloevera gel with one half teaspoon of turmeric and apply on the corn.
• Massage skin with medicated oils such as jatyaadi taila, kasisaadi taila and shadadhwata ghrita.

Ayurveda treatment for chronic and hardened corns

For chronic, hardened and persistent corns, you need advanced ayurvedic treatment by an experienced ayurvedic physician.

Generally the vaidya or ayurvedic physician performs kshara karma using gaumutra [cow urine] and yavakshara [pearl ash]. He may even remove the corn surgically [shastra karma] or cauterise it [agni karma].

These procedures are followed by bandaging the localised area with turmeric paste and aloevera paste to promote healing and provide natural antiseptic cover.

As ayurveda attributes corns to kapha and vata imbalance, balancing the two doshas curb the re-occurrence. This involves modifying your diet [aahara] and lifestyle [vihara].

How to prevent corns

• Keep your weight under control. When you maintain proper weight, your feet won’t be over-pressured.
• Take care of your feet by cleaning, scrubbing and massaging them from time to time.
• Wear proper footwear that not only protect your feet and are comfortable but also allow equal distribution of your weight.
• Maintain a good posture that doesn’t put undue pressure on one side of your foot.

Last updated on 25 October 2019

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