This article is an in-depth, evidence based, exhaustive guide on Apple Cider Vinegar. If you’re in a hurry, you can skip to the relevant section by clicking below.
Here’s what we shall explore:

• History Of ACV
• What is ACV
• 10 ‘Real’ Benefits of ACV
• Possible Myths and Fallacies
• How to consume

History of ACV

Legend has it that Hippocrates, the greek father of medicine, treated many of his patients using Apple Cider Vinegar or ACV. He used this folk remedy to treat various conditions ranging from bad breath, sore throat, ulcers to even ‘fractures’.

The presence of ACV has also been traced back to Egyptian urns as old as 3000 BC! Greeks and Romans supposedly used ACV for flavouring food like salad dressings. It was also used to fend off certain diseases, as a body deodorant and a healing tonic.

Surprising uses for apple cider vinegar, huh?

But all of the above uses do not have sufficient evidence to support them. So let’s look at something more evidence based.

In the beginning there were…

Apples!

Apples were first grown in Egypt on the banks of the Nile River around 1300 BC. After this they spread throughout Africa and Europe. And then, through trade, to the rest of the world.

Until recently, apples were not widely used for eating—the ancients considered them too “sour”. Apples were instead used to make juice. They would be juiced and consumed immediately as they had a low shelf life.

But by 55BC, when the Romans arrived in England, apple juice was an old story. Apple Cider was now a popular drink with the masses. This can be found in the literature of the time.

So what is Cider?

Apple Cider is fermented apple juice. It’s an alcoholic beverage widely consumed in all of Europe and the USA.

Apple juice is left to ferment in barrels. The natural sugars in carbohydrates of fruits like apple get broken down by yeast and bacteria and turned into ethanol (alcohol).

Thus is born Apple Cider.

So what’s the difference between Apple Cider and Apple Cider Vinegar?

Apple Cider is an alcoholic beverage containing ethanol.When Apple Cider goes through a second round of fermentation, the ethanol gets converted into acetic acid, thus forming Apple Cider Vinegar.

Vinegar is an old fermentation process. The first traces of vinegar go back to almost 5000 BC in ancient Babylonia.

This indicates that the ancient cultures of Egypt, Babylon, Greece and Rome might have used ACV for its health benefits, antibacterial properties, preservative abilities…the list goes on.

Somewhere through the course of time, ACV was lost. And with it were lost the whole host of health benefits that it offers. But In recent times ACV has resurfaced and this ancient food is now being used for the many benefits it provides.

What is ACV?

As we have already established, ACV is formed when Apple Juice is fermented into Apple Cider, then fermented again to form ACV.

Let’s try to breakdown ACV further into its nutritional components.

Scientific evidence shows more or less negligible nutritional value of ACV. But that doesn’t mean it has no value at all.

ACV is diluted acetic acid. Acetic acid helps induce a higher absorption from the food consumed. This plays a significant role in its “magical” health benefits. Its capability to aid absorption is a gold mine on its own.

Like any other vinegar, ACV is approximately 5% acid. Therefore, drinking apple cider vinegar in large proportions can actually be harmful. All one needs is about a teaspoon of Apple Cider Vinegar to get all the benefits associated with it.

Now that we know the formation and constituents of ACV, let’s look at its health benefits. We will also debunk some myths which have been doing the rounds, so that you don’t harm yourself.

The Benefits of Apple Cider Vinegar

Anti-allergen

Allergies occur when a stimulant causes irritation to the system. Common colds, pollen and weather changes are examples of common stimulants. When this happens, the body produces histamine to combat the alien particles/sensations. The release of histamine helps but the effects of histamine on the body and the mind can hurt. Rashes, fever and swollen airways are too much to handle. In such a situation, a spoon of ACV with warm water may provide relief. ACV is a natural antihistamine which helps to slow down the production of histamines and quells the symptoms of allergy.

Arthritis Pain

Many on the internet claim that ACV cures arthritis—they’re mistaken. Arthritis is a condition which needs to be treated holistically and ACV can, at best, play its part by ‘aiding’ your pain relief efforts.

Calcium buildup in joints causes stiffness and pain. ACV contains potassium, which helps prevent this buildup. Accumulation of toxins is yet another cause of arthritis. The pectin in ACV helps remove the toxins from the body. A spoonful of Apple Cider Vinegar in a glass of water can help ease arthritis over time.

Diabetes Control

ACV has been found especially effective in controlling blood sugar levels and type-2 diabetes. Type-2 diabetes is characterised by insulin resistance. Studies have shown that taking ACV along with a high carbohydrate meal showed reduced spikes in blood sugar post the meal. This can also be used for pre-diabetics who are suffering from only High Blood Sugar levels. A separate study also found that consumption of ACV with a ‘cheese snack’ for dinner, reduced blood sugar levels the following morning. Thus it also helps to reduce fasting blood sugar levels.

Weight Loss

No, ACV does not ‘burn fat’ or ‘increase metabolism’, as many articles claim. Remember, when it comes to losing weight, there are no shortcuts—you need to change your lifestyle. But ACV can certainly support your efforts. Research shows that ACV intake reduces body weight, body fat mass, and serum triglyceride levels.

A spoonful of ACV with a cup of water just before meals can help you reach satiety earlier and keep you feeling full for longer.

Sore and Itchy throat

Germs cannot survive in an acidic environment. ACV being 5% acid can provide some respite when we have an itchy throat. A tablespoon of ACV mixed in warm water can be used for gargling. This can be repeated 2–3 times a day. Avoid taking ACV directly for it is too acidic and can irritate the throat.

Skin Care

Dermatologist Dr. Marie Jhin says it can be used for drying out pimples. She also gives a thumbs up to ACV as a home remedy for insect bites thanks to its acid content.

Dandruff

The acid content of ACV is supposed to stimulate the shedding of dead skin cells on the scalp. It also has antifungal characteristics that can keep your scalp healthy. Always dilute it in water before applying on scalp.

Body Odour

Applying ACV is a nifty solution to shun body odour. There are several causes of body odour from an underlying health condition to consumption of certain kinds of foods. ACV does not prevent the body odour but only acts as a natural and healthier substitute for a deodorant. It also provides an acidic barrier for the skin that helps to keep bacteria and germs at bay. If you have a serious issue with body odour, consult a qualified dermatologist.

Bad Breath

Bad breath, like bad body odour, could indicate an underlying condition. Improper food habits, indigestion and poor oral care/hygiene are the most obvious causes of bad breath. Gargling with a mixture of ACV and water can help reduce bad breath. Do not gargle with undiluted ACV as it can damage your teeth. Half a spoon of ACV in a glass of water is sufficient to kill odour causing bacteria.

Improved Nutrition

ACV has been known to aid absorption of nutrients from other foods. That means, consuming ACV makes other foods more nutritionally effective.

The Possible Myths

The above mentioned benefits are ones that are evidence based, backed by expert. But there are also other benefits doing rounds of the internet. These benefits are have not yet been conclusively established by research. Hence it’s wise to not take them at face value.

Here is a list of unverified benefits associated with Apple Cider Vinegar:

• Prevents/cures cancer
• Causes ‘instant’ weight loss
• Makes teeth healthy
• Cures varicose veins
• Whitens teeth
• Cures insomnia
• Cures baldness

Dosage and How to consume

In almost all scenarios, where ACV is applied to the body or consumed, it’s never used without dilution. Because of its acidic nature, it’s always diluted with water/honey.

The dosage is always about 2-3 [5ml-30ml] teaspoons per 200ml and no more.

It can also be consumed in foods like salad dressing. The best option is to use an organic, unfiltered version!

We’d like to conclude by saying Apple Cider Vinegar is not a “magic” food. It’s not a cure-all solution. But there is no doubt that it is a great addition to one’s diet and has some great benefits 🙂

If you enjoyed this article, share it immediately with your loved ones!

The post Apple Cider Vinegar [The Ultimate Guide] appeared first on Complete Wellbeing.

1. Having two glasses of water before breakfast, lunch and dinner will help you lose weight

Many dieticians recommend people to take this up as a challenge on Facebook and other social media, and are very proud when people lose weight after following it. But, this is a poor practice for more than one reason. Firstly, drinking water just before meal time may only suppress your appetite for a short time and you will end up with cravings later. Also, filling your stomach with water dilutes your stomach acids, which are key to nutrient absorption and protein synthesis in the body. Even if you are eating a healthy diet, lack of sufficient stomach acid can render all of it useless. You are not only what you eat, but also what your body absorbs. That’s why how and when you eat it is as important as what you eat.

TIP: Avoid having water at least 20-25 minutes before and after meals. Having water immediately after meals may make you feel bloated. During meals you can have a few sips of water if required.

2. Checking your weight on the weighing scale

I used to once weigh myself every 15 days, till I realised the folly of doing that and stopped. The weighing scale has nothing to do with how healthy you are; your health is reflected by several parameters and not on the number you see on the scale.

The better signs of a healthy body are: how good you feel, how much energetic you have, and what kind of diseases [if any] are you suffering from. When you are successful in taking care of your body and mind, the by-product is optimum weight, high energy and an overall good feeling.

TIP: If you want to lose weight, put aside the weighing scale and buy clothes that you want to fit into. Weight loss [or gain] is not always apparent on the scale. You may lose fat and gain muscle, which will make you look leaner but may not show on the scale.

3. Eating less to lose weight

Eating less of the wrong foods is good but eating less of everything is not. Our body needs certain number of calories to carry out its essential functions of pumping and supplying blood, digestion, respiration etc.

The recent fad of having meal replacers to reduce calorie intake and lose weight is not healthy solution and is not in the interest of your health in the long-term. These meal replacers also have a lot of sugar or artificial sweeteners, which can lead to other problems like insulin resistance, hormonal imbalance and nerve problems.

TIP: Portion control is the key. Eat a mix of different foods so your body gets the nutrients from them all. Avoid or restrict calories from packaged and processed foods.

4. A fat free diet is the best

Fats form an important part of our body. They not only protect our vital organs, but are also important for absorption of fat soluble vitamins A, D, E & K. However, it is important to have the right kind of fats.

Fats in the form of nuts, seeds, dry fruits, ghee, avocados and filtered or cold pressed oils are considered healthy fats, as opposed to fats from refined oils, trans fats and hydrogenated vegetables oils, which are generally present in packaged foods.

Lack of healthy fats in the body leads to insufficient absorption of fat soluble vitamins which, in turn, can cause bone issues.

TIP: Add nuts and seeds to your salads and veggies; you can also have them as a snack.

5. No carb diet is the quickest way to weight loss

Whenever someone is keen on a no-carb diet, I ask them, “Then what will you eat?”; they name 4-5 foods that they will eat in repetition. Not only is that boring because of its monotony, but also is also not a healthy practice.

It is necessary to understand that every body is unique and there is no one-size-fits-all weight loss solution that works for everyone. Before following any kind of diet, it is necessary to consult a nutritionist & a dietician to know your body’s unique needs.

To me, a zero-carb diet seems like an unnatural way to eat. Certainly, the simple or “junk” carbs like sugar, cakes, ice-creams, pizzas etc have no nutritional value and hence are called empty calories; avoid them totally. But there are healthy carbs too, which contains a world of good nutrients.

TIP: Rather than totally eliminating carbs, go on a “right carb” diet. Munch on fruits and vegetables which healthy carbs—they contain complex carbohydrates, fibre and proteins too. That way your diet will be interesting and healthy too.

The post Aiming for weight loss? Stay away from these myths appeared first on Complete Wellbeing.

What do I look for?

Most often, the patient will notice a visible lump in the breast, which is usually painless. In the initial stages there are no symptoms; but as the disease progresses, there might be mild to severe pain in the breast or armpit, ulcers, blood-stained nipple discharge and dimpling of the skin among other things. In the later stages these symptoms may be accompanied by a loss of appetite, weight-loss, jaundice, backache, bone fracture and breathlessness.

In spite of the severity of breast cancer, most women refuse to undergo mammography with the excuse that “there’s no breast cancer history in my family, so why do I need to worry?” However it has been found that though genetics is a big risk factor, it contributes only between five and 10 per cent of all breast cancer cases; the remaining cases have no genetic traces.

So what can put me at risk for breast cancer?

The risk factors can be divided into three categories:

Genetics
If you have the BRCA1 and BRCA2 gene mutation, it can lead to breast cancer. Family history is one of the highest risk factors for developing the disease. It is important to consider both maternal and paternal sides. Also, hereditary breast cancer is doubled if:

• There is someone in your family who has had breast cancer at a young age, either if she was pre-menopausal or younger than 50 years when diagnosed.
• At least two close blood relatives [e.g. mother, sister, daughter] on the same side of your family [mother’s or father’s] have been affected by breast cancer.
• You have any male relative with breast cancer.
• A relative of yours has a history of breast and ovarian cancer.

Inherited gene mutations account for just a tiny portion of all cases of breast cancers diagnosed. There are special screening guidelines for women with a strong family history of breast cancer. Though hereditary genetic mutations could cause breast cancer, there are plenty of women with a strong family history who do not carry known gene mutations. Be wary of taking unnecessary measures, like opting for a mastectomy when no cancer has been detected, based on your family history.

Hormonal issues
Early menarche, late menopause, having your first child after you are 30, not breastfeeding your child, having no children, prolonged infertility treatment and HRT [Hormone replacement therapy] have all been found to increase breast cancer risk.

Be wary of taking unnecessary measures, like opting for a mastectomy when no cancer has been detected, based on your family history

Most studies carried out worldwide into oral contraceptives and the risk of breast cancer showed that women using the pill have a slight but statistically significant increase in getting breast cancer. On the flipside, evidence suggests that the risk decreases once you stop taking the pill. And 10 years after you stop, your chances of getting breast cancer go back to normal. If you are worried about using the pill, especially if you have a family history of cancer, you should consider other methods of contraception.

HRT involves taking female sex hormones to replace hormones that your ovaries no longer produce after menopause. HRT has been known to increase breast cancer risk even when used for only a short time, since it prolongs the affect of oestrogen on the breast tissues.

Lifestyle choices
Stress can cause many physical health problems, which can affect your chances of getting breast cancer risk. But the evidence that stress itself causes cancer is weak. If you are perpetually stressed, you might turn to certain behaviours—smoking, overeating or drinking alcohol—which, in turn, can up your risk of getting cancer.

Can it be prevented?

Yes, there are some measures that you can take to stave off breast cancer-

1. Have an annual mammogram done along with sono-mammograms, especially if you are older than 40. In the event that several of your family members have had breast cancer, you are advised to undergo screening when you are five years younger than the age when the youngest patient in your family was diagnosed.
2. Do regular monthly BSE [Breast self-examination].
3. Exercise and a healthy diet are imperative to keep any disease/cancer at bay.

While you cannot control the age at which you reach menarche and menopause, there are some things within your power. Starting your family early and breastfeeding your children are some things you can do to decrease your risk.

Treatment

Today, there are plenty of options available to deal with breast cancer.

Once a lump has been detected, it is removed and a biopsy is done to assess the stage the cancer is at or if it is cancerous at all. If the cancer is local, but if it has gone beyond the breast region [metastasised] then chances of a cure are lower.

Treatment is divided into three categories:

Surgery: There are two types of surgery. A breast conservation surgery entails the removal of the lump and armpit nodes, while a MRM [Modified Radical mastectomy] is a complete breast removal. For many women, the idea of undergoing a mastectomy is scary, because they believe that not having a breast seems to make them less of a woman. However, they need not worry as there are procedures available to reconstruct the breast.

Chemotherapy: These are injections given to kill the circulating cancer cells. These drugs are now created to have minimum side-effects. Currently, patients are opting for Chemoport, a small device which is placed surgically under the skin, through which the chemotherapy drugs can be delivered painlessly.

Radiotherapy: A treatment in which the patient gets her breast [in case of conservation] or chest [in case of mastectomy] radiated. These machines are highly accurate and destroy microscopic tumour cells that may have not been removed during surgery.

If you or a loved one has been diagnosed with breast cancer, there is no reason to despair. There are ways to combat it. Breast cancer is a treatable disease if detected early.

October is Breast Cancer Awareness month

This was first published in the October 2014 issue of Complete Wellbeing.

The post What you definitely need to know to combat breast cancer appeared first on Complete Wellbeing.

Myth 1: You know what will make you happy

“If only” is a phrase that causes many women to stumble on the road to happiness. But research actually confirms that we are pretty poor predictors of what will make us happy. We think a relationship will make us happy; a new job will make us happy; being in charge will make us happy. But the truth is: happiness is a state of mind. What makes you happy is your attitude towards your life. In fact, happiness has been defined as “how you feel about the life you are living.” And if you can’t be happy while you don’t have everything you want, you likely won’t be happy when you get everything you want. Because if your happiness is based on checking off a list of things and people you need to arrive at, the list will magically keep growing.

Myth 2: Success brings happiness

Pretty much everything we pursue in life we do because we believe it will make us happier—whether it’s love or a career or weight loss or money. Success is no different. But the myth that success produces happiness is simply untrue. It is actually the other way around. The attitude, positive emotion and optimism that accompany happiness create success. Studies show that happier people are more likely to get promoted, make more money and persevere in the face of challenges.

Myth 3: Happiness is about what happens

Circumstances actually account for just 10 per cent of your happiness. Study after study shows that after difficult or even tragic circumstances, people bounce back to levels of happiness close to where they were prior to the change in circumstances. So the miserable ones remain miserable while happy people adjust to the new circumstances and regain happiness.

Myth 4: Women who work are happier and more fulfilled

This also is not true. Women who stay at home report greater happiness than those who work. I don’t find this particularly shocking. As much as I love what I do and know I’m living my purpose, there are days I daydream about not working at all. Can you relate? Fulfilment can be found in many ways, and millions of women have found it without 9 to 5.

Myth 5: Having children will make you happier

This is by no means to suggest that you shouldn’t have children, but multiple studies over multiple decades show that married women with children are less happy than married women without children. For that matter, you can imagine that single moms report higher stress levels and less happiness than single women without children. Children are a gift from God, but in today’s world, they also bring a level of stress and anxiety that impacts happiness.

Myth 6: If I could just make more money, I’d be happier

It’s true that if you are living in poverty and get a boost in your income, your happiness will skyrocket. That’s because meeting your needs is essential for happiness. However, beyond a certain threshold more money will not bring more happiness. Once needs are met, money is not the biggest determinant of happiness. Giving some away will make you happier. So will living below your means.

Myth 7: Marriage makes women happier and men feel confined

You’ve seen this stereotype on every sitcom. The married man complains about how he has to get his wife’s permission to go out with the guys or is frustrated by his wife’s nagging or incessant to-do list. You get the idea that men are dragged into marriage kicking and screaming. And the women, of course, are all just dying to get married. It is an intriguing cultural stereotype because study after study shows that men are actually happier in a marriage than women. And when men divorce, they are more likely than women to remarry—and they remarry sooner than women.

Myth 8: ’Having it all’ will make you happy

This is up for debate. By the looks of things, more and more women are opting out of trying—or have tried and just can’t seem to ‘have it all’ even if they want to. 43 per cent of generation X women who are college graduates don’t have children. Of the ones who do, record numbers are opting to leave the workforce and stay home with their kids. And the ones who are working and raising children face stressors and challenges that erode happiness. This is not to say there are no women who ‘have it all,’ but achieving ‘it all’—the husband, kids, stellar career, knockout body and happiness—requires an alignment of circumstances few women have.

So how about you? Which of these myths have you bought into? And how does it impact your feelings about where you are in your life? I invite you to drop the myths and start over with a new concept of what it takes to be happy. It is about renewing your mind and washing away all the beliefs that actually sabotage your happiness and learning the skills of happiness that actually work.

The post Lies about happiness that women tell themselves appeared first on Complete Wellbeing.

Myth 1 Ayurvedic medicines are dangerous as they contain heavy metals

A lot of people would like to take Ayurvedic medicine but don’t because they are apprehensive about the heavy metal content in them. A few Ayurvedic preparations [herbo-mineral medicines] have heavy metals in them but these medicines are not dangerous in any way. The metals are made to undergo certain procedures to make them organic before they are incorporated in the medicines. Some of these metals are heat-treated to nullify the heaviness and toxicity. The medicines pass through a wide range of tests before they are declared safe for human consumption. The heavy metals, when converted, act as catalysts to carry the herbs to the desired site of action in the body.

Myth 2 Ayurvedic medicines do not have any side effects

It’s unfair to say this about any system of medicine. Though Ayurvedic medicines have fewer side effects, you can’t say for sure that they never cause any. For instance, when the detox procedures are not done properly, their counter-effects could be life threatening. One can develop symptoms like loose motions, constipation, digestive disturbances, rashes, boils, and fatigue. It is always advised to take the medicines under the supervision of a qualified Ayurvedic physician. Yet, there is always a tiny chance that you may develop some adverse reaction to a certain medicine.

When the detox procedures are not done properly, their counter-effects could be life threatening

Myth 3 There are more food restrictions while undergoing Ayurvedic treatments than other forms of treatments

Any treatment, whether allopathic or Ayurvedic will have certain dietary restrictions. And in order to treat an illness, at times certain foods need to be avoided. This is decided by your Ayurvedic physician after assessing your doshas. Since allopathy does not treat the disease as a whole and only treats the symptoms individually, there are not as many dietary restrictions as in Ayurveda or any other form of complementary therapy.

Myth 4 Ayurveda only means oil massages

Even though there is an increased awareness about Ayurveda, at a global level many people still consider Ayurvedic treatment to be consisting of application of different oils and massages. Ayurveda does not mention anywhere that oil massage is the only remedy for an ailment. It has to be understood that there are many conditions, as well as certain body types, where the application of oil could, in fact, aggravate the health problem. While oil massages are popular for the relaxing effect they produce, they are rarely used to cure diseases.

Myth 5 Ayurvedic medicines require a lot of grinding and pounding

Ayurveda has a wide range of preparations from pills, powders and decoctions to infusions, oils, and herbo-mineral preparations. Thanks to modern mechanical processes, ready-to-use medicines are now available. Even the bitter khashayams [decoctions] are now available in tablet form.

While oil massages are popular for the relaxing effect they produce, they are rarely used to cure diseases

Myth 6 Medicinal formulations are kept a secret

The main purpose of Ayurveda is to prevent the occurrence of diseases and to offer relief to the existing ones. There is nothing secretive about Ayurveda. Because most of the text, formulas and processes are in Sanskrit, they need to be translated. But, one can find many commentaries and translations in book stores these days. There are even universities that offer short- and long-term courses to understand Ayurveda.

Myth 7 Ayurveda is well-practised only in Kerala

There is no doubt that Ayurveda has flourished in Kerala, the land of the ashta vaidyas [the famous family traditionally serving people with their knowledge of Ayurveda]. When India was under British rule, Ayurveda was banned, but in the South it was still practised in parts of Kerala and Tamil Nadu. After independence, when Ayurveda was legalised and recognised, many universities, colleges and hospitals started teaching and practising it. Today it is practised all over India and we find treatment centres from Jaipur to Jamnagar and the rest of the country.

Ayurveda is more than just treatments and medications; it is a lifestyle. The principles of Ayurveda,when practised properly, not only keep away diseases but also enhance our mental stability and brings about spiritual enlightenment. It is a holistic system suited for people from all walks of life.

The post Busted! 7 myths about Ayurveda appeared first on Complete Wellbeing.

Similarly, when we wake up and aren’t fully aware of our surroundings, we are in a natural hypnotic state. This is when the control is gradually returning to the conscious mind.

Often, we are so absorbed in watching TV that we are unaware of our surroundings and our responses are totally with the programme, this too is a state when the mind is under hypnosis.

Thus, hypnosis is nothing esoteric, but a state that occurs naturally many times a day—a time when our mind is narrowly focused on a single stimulus such that all the other stimuli fade off. Our minds are, therefore, accustomed to it.

In clinical hypnotherapy, the hypnotherapist inducts the subject into a hypnotic trance with the help of suggestions. Under trance, the frequency of our mind increases from beta to alpha, theta, delta and even deeper states.

In the state of consciousness, logical and analytical thinking is muted. The vibration increases and you get connected with your sub-conscious memories, which resonate at these higher frequencies—depths of your mind that are essential to reach for therapeutic results.

Research shows that the conscious mind accepts signals up to 16 bits per second, whereas, the sub-conscious receives 11 million bits per second.

Hence, a hypnotic trance is an opportune condition to look for the source of problems in the sub-conscious and clear negative emotions attached to them such as fears, phobias and other emotions that disrupt your life. Thus, in many ways, hypnotherapy is like meditation.

However, people are scared of trying out hypnotherapy as they don’t know what it really is. They have false ideas about it in their mind that inhibit them from taking advantage of hypnotherapy, which can be life-transforming. Here, I’d like to discuss some of the common misconceptions I have encountered as a qualified hypnotherapist.

11 Myths about hypnotherapy

1. Hypnosis can be forced on a person or cast like a spell against her will

No one can be hypnotised or made to follow any suggestion that contradicts with the person’s values in any way against her will. A client relaxes herself with the help of the therapist’s suggestions.

The therapist does not do it alone, but you do it yourself by co-operating with the therapist. A therapist merely navigates you through a hypnotic trance through guided imagery, trance music and direct or indirect suggestions.

You are expected to have complete faith in the therapy and the therapist to allow a relaxed state to build and follow suggestions. Resistance caused due to wrong notions, doubts, fears, challenges, conscious analysis, sub-conscious triggers and apprehensions, inhibit the trance state from being induced.

Discussing the myths and fears with the therapist during the consultation, prior to the therapy session, helps eliminate them.

2. Hypnotherapy is unsafe and can harm a person’s mind. A hypnotherapist can brainwash anyone

Hypnotherapy is totally harmless. It is not the same as brainwashing or mind control, which are done without consent. It is a therapeutic technique, which allows removal of negativity in a safe manner.

When your sub-conscious mind is being addressed and the source of the problem rooted there is being traced, a fair amount of control is with your conscious mind as well. The analytical part of your conscious mind still allows you to think and judge.

Therefore, you are still in-charge of yourself and your abilities. Your secrets can never be probed into against your desire. Your mind is wakeful and alert enough not to receive and act on any suggestion that doesn’t agree with you. At any stage of the session, you are so much in control that you can interrupt the session if required and return home.

3. You are forced to sit in one position for long, so you feel tired later

In deep hypnosis, your body goes limp, loose and numb. You are so relaxed [just like in sleep] that you lose the desire to toss and turn.

However, whenever necessary, the therapist gives a suggestion to move and turn to maintain the level of consciousness you have achieved. With another appropriate suggestion, you can even drink water or answer a nature’s call.

As for feeling tired, the moment your mind rises beyond the beta state, it starts relaxing and your body feels energised. Some people even feel euphoric after a session.

4. Hypnosis is an occult and esoteric art. It has no scientific basis

Hypnosis is neither a supernatural nor a magical art. It neither falls under any esoteric and occult phenomena nor does it make you follow religious, spiritual or any other belief systems or doctrine.

It is a therapeutic tool recognised and approved by The British Medical Association, The American Medical Association, and courts of law in India and abroad.

5. The trance is induced with the help of medication

Consciousness is altered with the help of guided imagery, direct and indirect suggestions or trance music like isochronic and binaural sounds, chants and mantras. These methods increase the frequency of the mind, taking it beyond beta into alpha, theta, delta or even deeper states.

There is no need of using medication. Drugs are used in narco tests/narcosynthesis/narcoanalysis to bypass conscious resistance and unwillingness of the person. This technique does not fall under the category of a therapeutic procedure and instead is considered an illegal torture.

6. A person can get stuck in a hypnotic state

To reiterate, under hypnosis you are consciously alert to a great degree and can enter or exit the hypnotic state any time you desire and allow yourself to be guided through it. A human mind, in any case, is accustomed to naturally going in and coming out of a trance.

Therefore, you cannot get stuck or lose your mind in hypnosis at any stage. Throughout the session, you are in conversation with the therapist and not left on your own. After the session, you have complete recall of the experiences you had during hypnosis.

7. Hypnotherapy can only help cure mental illness

The root cause of every physical, mental or emotional problem is in the sub-conscious or super-conscious mind. With the help of hypnotherapy, a therapist is able to help a client tap into these areas and address the condition completely and successfully.

Hypnotherapy can successfully address and eliminate physical ailments as well. Many well-known medical practitioners are even using it to cure acute and chronic ailments.

8. Hypnotherapy helps dull the effect of pain but doesn’t cure anything

Hypnotherapy not only addresses pain, but also eliminates the problem. It allows access to that area in the mind where all types of conditions are rooted.

Thus, with the help of this therapeutic modality, one can successfully address and eliminate the cause and its manifested physical, mental and emotional effect and not just the pain alone.

9. Only chronic cases require hypnotherapy

The words acute and chronic merely indicate passage of time. Irrespective of how much time the illness has prevailed, it still has its roots in the same place—the sub-conscious. And that’s where hypnotherapy helps you reach. In fact, if you try hypnotherapy when the problem is acute, you’ll be free of it soon.

10. Hypnosis should not be used in cases of severe mental disorders such as schizophrenia

Like in other conditions, the root cause of both schizophrenia and bipolar disorders also lies in the person’s mind. These conditions manifest due to certain causes in the sub-conscious as well as the super-conscious zones.

Medicines are unable to reach these places and only keep the symptoms suppressed. With the help of hypnotherapy and its applied branches, a therapist is able to even tap these areas and release the causes.

Hypnotherapy has been successfully used in treating schizophrenia, bi-polar disorder, manic depression and multiple personality syndrome.

11. In a hypnotic state, you become unconscious

In hypnosis, your awareness gets heightened. Since your conscious mind is still wakeful, you are alert and conscious throughout the hypnotic state, and not asleep or unconscious. You are fully conscious of your self, your surroundings and are oriented to people, place and time.

Hypnotherapy has been successful in almost all areas of physical, mental and emotional conditions the world over. It takes into its fold the body and mind of a person and much more.

It is complete in all ways as it goes into the areas of the person’s zone no medical doctor would even consider looking into—the conscious, sub-conscious as well as the super-conscious mind. Now that you know facts about it, approach it with an open mind.

The post Hypnotherapy: Snap out of it appeared first on Complete Wellbeing.

Jayrath was diagnosed with diabetes three years back. Still, he was overweight, he smoked and never took his diabetes treatment seriously.

He suffered from a silent heart attack. Like him, many people underestimate diabetes and get controlled by diabetes, instead of controlling it.

What happens in uncontrolled diabetes?

• People with diabetes are 2 – 4 times more likely to have a heart attack and stroke. Studies show that about 50 % of people with diabetes die of cardiovascular disease.
• Diabetic neuropathy [damage to the nerves] affects up to 50 % of diabetics. Combined with reduced blood flow and neuropathy in the feet, uncontrolled diabetes also increases the chance of foot ulcers, which may eventually lead to limb amputation.
• Diabetic retinopathy is an important cause of blindness, and occurs as a result of long-term accumulated damage to the small blood vessels in the retina. Research shows that after 15 years of diabetes, approximately 2 % of people become blind and about 10 % develop severe visual impairment.
• Diabetes is among the leading causes of kidney failure and affects 10 – 20 % of diabetics.

How can one control diabetes?

Type-2 diabetes can be controlled with appropriate medications, regular monitoring and a healthy lifestyle. It is essential to visit the doctor regularly to evaluate the effectiveness of medicines.

Medications used in diabetes work on different mechanisms involved in glucose metabolism. For example, some oral medications lead to increased secretion of insulin from beta cells, some act on liver to minimise glucose production and some slow down the absorption of the starches one eats.

However, as type-2 diabetes is a progressive disorder, there is an increased destruction of the insulin-producing beta cells over time. This typically leads to the addition of medications every few years, and in most people, eventually results in the need for insulin therapy.

Incretin-based therapies today represent a new class of treatment for type-2 diabetes. People with type-2 diabetes lack a key incretin hormone, GLP-1 [Glucagon-like peptide 1], which is a natural hormone released from the intestine during digestion of food.

GLP-1 has the ability to lower HbA1c, systolic blood pressure, lipid levels and body weight without inducing hypoglycaemia. This offers a good alternative to people with type-2 diabetes to control diabetes and reduce their risk of complications.

However, note that, depending upon age, weight, and blood sugar levels, different people may need different medicines, which only an expert can decide.

Regular blood glucose monitoring helps the doctor understand how food, exercise and insulin or medicine affects your sugar levels. Along with self-monitoring of blood glucose level, one must also get the HbA1c [glycosylated haemoglobin] blood test done, every three months.

The higher the HbA1c, the greater is risk for developing complications. [In people with diabetes, HbA1c is aimed at less than 7 %.]

Along with glucose monitoring, a diabetic should also undergo the following tests to prevent complications: blood pressure monitoring, lipid profile, urine microalbuminuria, serum creatinine, eye fundus and foot examination.

While environmental factors like sedentary lifestyle, stress, increased obesity certainly play a major role in diabetes, it usually occurs more because of genetic susceptibility.

Various studies prove that Indians are genetically predisposed to diabetes at a younger age [at least 10 years earlier than our European counterparts].

Thus, do not wait for an emergency to start taking diabetes seriously. It is necessary to understand diabetes and its complications and take measures to prevent them. It may sound serious and tough, but controlling diabetes is pretty simple. With proper care and treatment, you can live a long and healthy life. There are many people with diabetes who are doing so.

The post Diabetes: Don’t close your eyes appeared first on Complete Wellbeing.

There are several myths that surround jaundice. Does turmeric aggravate the symptoms of jaundice? Can sugarcane cure jaundice? Let’s clear these and other common myths about jaundice.

Myths related to Jaundice

Myth 1: Jaundice happens solely due to water-borne infections

Reality: Water-borne infections like hepatitis A and E do cause jaundice but they are not the only causes. Hepatitis B and C, malaria and dengue also cause jaundice and they are not water-borne. Obstruction of the bile duct due to bile stones or cancer also leads to jaundice.

Myth 2: Jaundice is due to liver problems

Reality: Not always. Excess breakdown of red blood corpuscles in the blood and obstruction to the flow of bile can also cause jaundice [known as obstructive jaundice].

Myth 3: Itching means you are recovering

Reality: Obstructive jaundice is often accompanied by intense itching. But it is not a sign of recovery.

Myth 4: Excess sleepiness is normal

Reality: Though fatigue is common, excessive sleepiness [drowsiness] or altered sleep patterns [daytime sleepiness and sleeplessness at night] is not normal. It’s a warning sign that indicates acute liver failure, which needs emergency medical care.

Myth 5: Once diagnosed, you don’t need to investigate further since there is no treatment for the condition

Reality: It is important to evaluate the condition further with the help of liver function tests to know its severity and cause. Only then can we facilitate complete recovery.

Often, the cause of jaundice is treatable. But if we don’t investigate further and get to the root of the problem, the cause might remain untreated, which can lead to complete liver damage [cirrhosis of the liver] or sudden worsening of liver functions [fulminant liver failure], which can be life threatening.

Some causes like obstruction of the bile duct may need either endoscopic intervention or surgery to relieve the condition.

Myth 6: A person with jaundice should eat bland food with no spices and that too in less quantity to help the liver recover fast. The person should also abstain from eating non-vegetarian food.

Reality: You don’t need to switch to a bland diet, as it will do no good. In fact, improper nutrition causes lack of nutrients, which may aggravate nausea.

Doctors advise not eating food with strong flavours during jaundice because it could precipitate nausea. You need to consume a normal diet with moderate spices and eat light and well-balanced meals. This provides the body with the right nutrients and helps the liver heal faster.

Small, frequent meals help keep the food in the stomach as most patients suffer from nausea and vomiting. This improves the overall daily calorie intake, which facilitates recovery. You can eat non-vegetarian food, provided it is cooked adequately and hygienically.

Myth 7: Adults with jaundice should consume anti-inflammatory foods such as turmeric and ginger. However, they need to go easy on the turmeric as the yellow colour of turmeric can aggravate symptoms

Reality: There is no evidence to suggest that consumption of any of these substances helps the liver recover. Also, the yellowness of turmeric (haldi) does not add to that of bilirubin to aggravate the condition. So, consumption of turmeric and ginger in moderation is advised and will not do any harm.

Myth 8: Sugarcane juice is the best treatment

Reality: Although sugarcane is a good source of carbohydrates, which helps increase the nutrition quotient of your diet, it is not a treatment option. Consumption of sugarcane during jaundice may keep the body from becoming weak as appetite is reduced. Also, sugarcane can improve overall health due to its anti-inflammatory, analgesic, antihyperglycemic, diuretic, and hepatoprotective (preventing damage to the liver) effects.

Myth: When a newborn has jaundice, it means that the baby is not adjusting to her mother’s milk; the baby should be fed water instead

Reality: Breast milk is the best, safest and the only complete food option for a newborn. Do not administer water as it may worsen the jaundice and may even cause a host of other infections if it is not clean.

It is important to continue to only breastfeed the baby. You may also have to wake the baby for feeds as babies with jaundice are often more sleepy than others.

The post Yellow lies: Myths about jaundice appeared first on Complete Wellbeing.

Myth 1: High-protein/low-carbohydrate/Atkins diets are a healthy way to lose weight.

Having high-protein foods like meat, eggs, and dal is not a balanced eating-plan. You may be eating too much fat and cholesterol, which may raise the risk of heart diseases. Eating less fruits, vegetables and whole grains will lead to constipation due to lack of dietary fibre. Similarly a low-carb diet can lead to the build-up of ketones [partially broken-down fats] in your blood which causes medical problems like gout [a painful swelling of the joints] and kidney stones. Following a high-protein/low-carbohydrate diet makes you nauseated, tired and fatigued. Such diets cause muscle loss instead of fat loss leading to short-term weight loss. Therefore, it is better to opt for a balanced diet that includes whole grains, fruits, and vegetables. This will help you gain their key nutrients and also have permanent weight loss.

Myth 2: Skipping meals or fasting is the best way to lose weight

Eat at least five meals in a day [3 major meals: breakfast, lunch and dinner and 2 small mid-meals]. Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat 4-5 times a day. This is because people who skip meals tend to feel hungry later, and overeat. Eating small meals throughout the day helps to control appetite. Eating frequently will not only help you to maintain your BMR, but also provide consistent energy to the body. Include a variety of healthy, low-fat, and low-calorie foods like fruits, juices, high fibre snacks and buttermilk.

Myth 3: Avoid milk or its products when trying to lose weight.

Dairy products offer protein to build and repair worn out muscles, form various hormones and enzymes required for digestion and thus helps the body function properly. Milk contains calcium [150 ml of milk = 200 mg calcium] to strengthen bones and it is fortified with vitamin D to help your body use calcium. You can select cow’s milk, which has lower fat content, over buffalo’s milk. Always skim the milk before you drink. If you cannot digest lactose [the sugar found in dairy products], choose lactose-free dairy products, or other foods that offer calcium and vitamin D like soymilk and tofu.

Myth 4: If you exercise it doesn’t matter what you eat.

Diet is an important part when you exercise. Physically active individuals need more nutrients than sedentary individuals. It is difficult to get any results without providing optimal levels of nutrients to the body according to its need. You may be doing more harm than good to your body, when you are exercising a nutrient deficient body.

Myth 5: Exercising on an empty stomach burns more fat.

The fact is that when you exercise; your body is burning fat as well as carbohydrate stores from food you’ve recently eaten. So if you skip your pre-workout meal or snack, you won’t have carbohydrate stores to burn. Instead, your body starts to burn the lean muscle mass. Less muscle means lower metabolism and lower level of burning calories. Exercising on an empty stomach will make you feel tired and you might be not able to give 100 per cent to your workout. Therefore, you should have a meal 3-4 hours before a workout, or a snack 1-2 hours before exercising.

Myth 6: Alcohol or caffeine is an easier way to keep oneself hydrated.

Alcohol works against you by causing your body to lose fluid and get dehydrated quickly. Caffeine-based beverages like tea, coffee or colas have a diuretic effect. So, if you use caffeinated drinks, increase your water intake as well. If you drink four cups of coffee, you may need more than eight cups of water per day to make up for the loss that caffeine causes. In short, when you are having these kinds of beverages, be sure to stay well-hydrated. You should drink two glasses of water for every alcoholic drink you intake as it helps the body to stay hydrated.

It is important to have a balanced diet when trying to lose weight. Consult a dietician before starting the programme. This will help you to prevent any kind of medical ailments or deficiencies.

The post 6 weight loss myths appeared first on Complete Wellbeing.