1. Turmeric Ginger Garlic Oil

30 capsules per bottle | ₹495 (MRP ₹555)

Packaging: 30 capsules per bottle — plant-based (HPMC) capsules.
Formulation: Each serving (2 capsules daily) delivers a blend of turmeric oil, ginger oil, and garlic oil.

What’s inside and what it draws on (traditionally):

Turmeric oil: Derived from the turmeric root, turmeric (scientific name Curcuma longa) is known for its antioxidant and anti-inflammatory compounds. Traditionally used in many systems of natural wellness.

Ginger oil: Ginger is often valued for its digestive and soothing properties in traditional medicine.

Garlic oil: Garlic has long been associated with cardiovascular support, immune-boosting potential, and general wellness in natural health traditions.

Suggested Dosage (as per Voll Sante): 1 capsule twice a day with water

Possible Focus Areas (based on traditional uses): joint and muscle support, digestive comfort, immune-system support.

2. Turmeric Oil

30 capsules per bottle | ₹550 (MRP ₹695)

Packaging: 30 capsules per bottle — plant-based (HPMC) capsules
Formulation: Each serving (2 capsules daily) provides 900 mg of turmeric oil

What’s inside and traditional relevance:

Turmeric (Curcuma longa) oil, rich in curcumin and related compounds, known historically for antioxidant, anti-inflammatory, and immune-supportive properties.

The formulation also incorporates a small amount of black pepper extract (piperine) to improve absorption (bioavailability), which is often used in natural-health formulations to help the body utilize curcumin better.

Suggested Dosage ( as per Voll Sante): 1 capsule twice a day with water

Possible Focus Areas: Overall wellness support, antioxidant protection, inflammation management, immune support.

3. Fenugreek Oil

30 capsules per bottle | ₹495 (MRP ₹625)

Packaging: 30 capsules per bottle — plant-based (HPMC) capsules
Formulation: Each serving (2 capsules daily) provides 1000 mg of fenugreek seed oil.

What’s inside and traditional significance

Fenugreek seed oil: derived from seeds of Trigonella foenum-graecum, a herb widely used in traditional systems for various health reasons. Fenugreek (in seed or seed-oil form) is often associated with supporting metabolic balance, healthy digestion, and may help regulate aspects like blood sugar and cholesterol.

Suggested Dosage (as per Voll Sante): 1 capsule twice a day with water

Possible Focus Areas: Metabolic support, digestive wellness, balancing body systems — especially for those interested in natural, plant-based wellness.

About the Brand

Voll Santé focuses on creating herbal oil formulations using familiar, plant-based ingredients. Their capsule-based approach aims to provide users with a simple way to include traditional botanicals in their everyday wellness practices.

The post Voll Santé: A Refreshing Take on Herbal Wellness Supplements appeared first on Complete Wellbeing.

The Skin Benefits of Centella Asiatica

Centella asiatica is rich in active compounds such as madecassoside, asiaticoside, and triterpenes, all of which contribute to its impressive skin-enhancing properties. Here’s how it helps:

• Calms Irritation and Redness – Whether dealing with acne, rosacea, or environmental stressors, Centella asiatica’s anti-inflammatory properties help soothe sensitive skin, reducing redness and discomfort.
• Boosts Collagen Production – As collagen levels decline with age, skin loses elasticity, leading to fine lines and sagging. This herb stimulates fibroblast activity, encouraging collagen synthesis for firmer, more youthful skin.
• Enhances Wound Healing – Used for centuries to accelerate tissue repair, Centella asiatica aids in healing cuts, burns, and even post-surgical scars. Its antibacterial properties also help prevent infections.
• Strengthens the Skin Barrier – A compromised barrier can lead to moisture loss and increased sensitivity. Centella asiatica reinforces the skin’s protective layer, helping it retain hydration and defend against environmental aggressors.

With its ability to nourish, repair, and protect, Centella asiatica has become a sought-after ingredient in skincare. Those looking to incorporate it into their routine can explore a variety of Centella skin care products, including creams, serums, and masks suitable for all skin types.

Beyond Beauty: Centella Asiatica’s Holistic Benefits

While Centella asiatica is best known for its skin-healing abilities, its benefits extend beyond topical applications. It can be consumed as herbal tea, capsules, tinctures, or powdered supplements to support overall wellbeing. It’s also used in some cuisines, with fresh leaves added to salads or juices. This versatile herb has been used for centuries to support overall health in various ways:

• Reduces Stress and Anxiety – Centella asiatica acts as an adaptogen, helping the body cope with stress and promoting relaxation. Some studies suggest it enhances cognitive function, making it beneficial for mental clarity and focus.
• Supports Circulatory Health – By strengthening blood vessels and improving circulation, Centella asiatica may help alleviate symptoms of varicose veins and swelling in the legs. It has also been studied for its potential to support heart health.
• Aids Digestion – Thanks to its anti-inflammatory properties, Centella asiatica has been used in traditional medicine to soothe digestive discomfort, including ulcers, bloating, and indigestion.
• Promotes Internal Healing – Just as it aids in external wound repair, Centella asiatica may support tissue regeneration within the body, assisting in recovery from injuries or surgeries.

Related » Natural Remedies to Improve Your Mood and Energy

Making Centella a Part of Your Daily Routine

Centella asiatica’s versatility makes it easy to incorporate into both skincare and wellness routines. Topical products like serums and creams are ideal for targeting skin concerns, while Centella supplements—available in capsules, powders, and teas—offer internal support. Whether applied externally or consumed as part of a holistic health approach, this incredible herb provides powerful benefits that promote healing from the inside out. By embracing this time-honored botanical, you can nourish your skin, body, and mind, restoring balance and wellbeing naturally.

The post Inside Out Healing: How Centella Asiatica Supports Skin and Wellness appeared first on Complete Wellbeing.

One day, she called me in tears.

“I feel like I’m losing my mind,” she confessed. “I can’t focus at work. My energy is gone. I forget things all the time.”

I knew she needed help. I suggested she visit her doctor.

The Search for a Solution

The doctor examined her and ruled out any serious health issues and concluded that she was experiencing mental fatigue. Long work hours, stress, and poor nutrition had taken a toll.

“Your brain needs support,” he explained. “Certain health supplements for everyday life can help restore your mental clarity, focus and energy.”

He recommended two natural nootropics: Lion’s Mane and L-Theanine.

Understanding Nootropics

I researched both. What I found amazed me.

• Lion’s Mane: A mushroom known for boosting memory and nerve regeneration. Studies suggest it improves cognitive function and may help prevent neurodegenerative diseases.
• L-Theanine: A compound in green tea that promotes relaxation without drowsiness. It enhances focus, reduces stress, and pairs well with caffeine.

Sarah was skeptical but willing to try. “Anything is better than feeling this way,” she said.

The Transformation

She started with a Lion’s Mane supplement in the morning. It took a few weeks, but soon she noticed subtle changes.

• Less brain fog
• Improved memory
• Increased focus at work.

She also added L-Theanine with her morning coffee routine. The jittery feeling from caffeine disappeared. Instead, she felt calm yet alert. “It’s like my brain switched back on,” she told me excitedly.

How to Use Supplements for Mental Clarity

Sarah followed these simple guidelines for taking nootropics:

• Lion’s Mane: 500mg-1000mg in the morning
• L-Theanine: 100mg with coffee or tea to boost focus

Sarah knew that consistency is key as natural supplements take time to work.

She also made the following lifestyle changes:

• Drinking more water
• Taking short breaks during work
• Getting sufficient and sound sleep.

The Results

After about two months, Sarah was a different person.

• She could concentrate for hours.
• Her memory improved.
• She felt energized without needing extra coffee.
• Work stress didn’t drain her like before.

“It’s like I got my brain back,” she said. “I never knew health supplements for everyday life could make such a difference.”

Final Thoughts

Sarah’s journey taught me something valuable. Sometimes, our brains need extra support. Stress, an early symptom of aging, and poor nutrition can take a toll. But natural nootropics can help restore balance.

If you’re struggling with focus, consider trying Lion’s Mane and L-Theanine. They worked for Sarah. They might work for you too.

Would you try nootropics? Let me know your thoughts in the comments!

The post Supplements for Mental Clarity and Focus appeared first on Complete Wellbeing.

Let’s understand how magnesium supports your body, especially when it comes to alleviating anxiety, and what you can do to ensure you’re getting enough of this calming mineral.

How Magnesium Can Help Alleviate Your Anxiety

1. Why Magnesium is So Important for Your Body (and Mind)

Magnesium is an essential mineral, but many of us don’t get enough of it. It’s involved in over 300 biochemical reactions in the body, from energy production to muscle relaxation. But when it comes to anxiety, its most important job is regulating the nervous system. Magnesium helps to keep stress hormones like cortisol in check and ensures that neurotransmitters like serotonin (the “feel-good” chemical) and GABA (the “calm-down” chemical) are balanced.

When your magnesium levels are low, your body can stay in a heightened state of stress—triggering or worsening anxiety symptoms. It’s like running your car on empty: you can keep going for a while, but eventually, things start breaking down.

2. How Does Magnesium Help Ease Anxiety?

Magnesium acts as your body’s natural chill pill. If you’ve ever felt anxious or jittery for no reason, it could be your body’s way of telling you that your magnesium levels are depleted. Here’s how magnesium helps:

• Regulates the Stress Response: Magnesium helps manage the release of cortisol, preventing your body from getting stuck in fight-or-flight mode, which is a key trigger for anxiety.
• Boosts GABA Levels: GABA is a neurotransmitter that quiets down the brain. It literally tells your mind, “Hey, everything’s okay. You can relax now.” Magnesium promotes GABA production, which helps calm the nervous system and reduces anxiety.
• Balances Blood Sugar: Magnesium helps keep blood sugar levels stable, which can prevent those anxiety-inducing crashes in energy that you experience.
• Reduces Inflammation: Chronic inflammation has been linked to anxiety and depression, and magnesium plays a role in reducing inflammatory markers in the body.

3. Magnesium-Rich Foods to Help Calm Your Nerves

If you’re not ready to dive into supplements, the good news is that magnesium is abundant in many whole foods. Eating these regularly can help naturally boost your levels:

• Leafy Greens like spinach and kale are not only packed with magnesium but are also rich in folate, which supports mood regulation.
• Nuts and Seeds like almonds, pumpkin seeds, and chia seeds are great snacks that can calm your mind while providing fiber and healthy fats.
• Avocados are creamy, delicious, and packed with both magnesium and potassium—two key minerals for stress relief.
• Dark Chocolate (the good stuff, 70% or more) is a sneaky way to get some magnesium into your body and indulge at the same time.
• Fatty Fish like salmon not only provide magnesium but also omega-3s, which are known to support brain health and reduce anxiety.

Incorporating these foods into your diet can be a natural way to manage anxiety long-term. It’s not a quick fix, but over time, you’ll likely notice a difference in how you feel.

Related » How Mindfulness Helps Reduce Stress

4. How Do You Know if You’re Low on Magnesium?

If you’ve been feeling anxious, restless, or constantly on edge, low magnesium could be part of the problem. Unfortunately, testing magnesium levels isn’t always straightforward because only about 1% of your body’s magnesium is found in the blood. Here are a few ways to check:

• Serum Magnesium Test: This is the most common test but may not provide a complete picture since most magnesium is stored in your bones and cells.
• Red Blood Cell Magnesium Test: This test measures the magnesium inside your cells and can offer more accurate insight into your levels.
• Magnesium Loading Test: This test involves taking a magnesium supplement and measuring how much is excreted in your urine—low excretion could indicate a deficiency.

If you suspect low magnesium is affecting your anxiety, speak to a healthcare provider about testing options.

5. Types of Magnesium Supplements for Anxiety

There are various types of magnesium supplements, each serving different purposes. If you’re looking specifically to reduce anxiety, here are the best options:

• Magnesium Glycinate: This is a highly absorbable form that’s gentle on the stomach and known for its calming effects. Glycine, the amino acid bound to magnesium in this form, has its own relaxation benefits.
• Magnesium Threonate: This type is excellent for brain health because it can cross the blood-brain barrier. It’s particularly helpful for cognitive function and reducing anxiety.
• Magnesium Citrate: A common choice for overall magnesium supplementation, it also helps with digestion, which can be linked to anxiety through the gut-brain connection.

While magnesium oxide is also widely available, it’s less absorbable and mostly used for constipation relief rather than anxiety.

6. When Is the Best Time to Take Magnesium Supplement?

The timing of magnesium supplements can affect their benefits. If anxiety keeps you up at night or you struggle with restless sleep, taking magnesium in the evening can help. Magnesium supports relaxation, so many people find it effective to take 1-2 hours before bedtime to promote a deeper, more restful sleep.

If you’re taking magnesium for digestive or other health reasons, taking it with meals can improve absorption. The key is consistency—whether morning or night, try to take it at the same time each day.

7. Supplements to Avoid or Pair with Magnesium

To get the most out of magnesium, it’s helpful to know how it interacts with other supplements:

• Take with Vitamin D: Magnesium and vitamin D work together to regulate calcium and promote bone health, but they also support mood and anxiety relief.
• Avoid Taking Magnesium with Calcium: These two minerals can compete for absorption, so it’s best to take them at different times of the day.
• Be Cautious with Zinc: Like calcium, zinc can interfere with magnesium absorption, so it’s best to take them separately.
• Pair with B-Complex Vitamins: B vitamins are excellent for stress reduction and complement magnesium’s effects on the nervous system.

By choosing the right combinations, you can maximize the anxiety-reducing benefits of magnesium.

Related » How to Choose the Best Supplement Brand

Summing Up

If anxiety has been a regular companion in your life, it’s worth considering whether a magnesium deficiency could be a contributing factor. While it’s not a cure-all, boosting your magnesium levels—whether through diet or supplementation—can make a noticeable difference in how you feel both physically and mentally. Combined with mindfulness practices like yoga, magnesium can be an effective tool in calming an anxious mind and helping you feel more balanced overall.

The post The Role of Magnesium in Alleviating Anxiety appeared first on Complete Wellbeing.

Vitamin D and Bone Health

Vitamin D plays a crucial role in calcium absorption and bone mineralisation, making it essential for maintaining strong and healthy bones. Without enough vitamin D, our bones can become thin, brittle, or misshapen, leading to conditions like rickets in children and osteomalacia in adults. Vitamin D also supports bone growth and remodeling of the bone (renewal process of the bone) by influencing the activities of the cells responsible for building and breaking down bone tissue.

Understanding the Importance of Vitamin D Beyond Bone Health

While the link between vitamin D and bone health is well-established, recent research has revealed various additional benefits associated with this vital nutrient. Beyond its role in bone metabolism, vitamin D plays a vital role in various other bodily functions. It helps reduce inflammation and plays a part in regulating processes such as cell growth, neuromuscular function, and glucose metabolism. It can also improve immunity and regulate mood.

Immunity

Our immune system relies on vitamin D to function optimally. Vitamin D helps regulate our immune responses, playing a key role in defending the body against pathogens such as bacteria and viruses. Research suggests that vitamin D modulates the expression of genes involved in immune function and enhances our body’s ability to fight off infections. In addition to its role in immune defense, vitamin D has been linked to a reduced risk of various autoimmune diseases, including multiple sclerosis, rheumatoid arthritis, and inflammatory bowel disease.

Glucose Metabolism

Vitamin D doesn’t just support bone health; it also plays a surprising role in glucose metabolism, which is how our bodies process and use sugar from the foods we eat. Research suggests that vitamin D may help regulate blood sugar levels and improve insulin sensitivity, which is crucial for preventing conditions like diabetes. Furthermore, vitamin D may also play a role in promoting the function of beta cells in the pancreas, which are responsible for producing insulin. By supporting beta cell function, vitamin D may help improve the body’s ability to regulate blood sugar levels.

Mood Regulation

Beyond its effects on physical health, vitamin D has garnered attention for its impact on mental well-being. Adequate vitamin D levels have been associated with a lower risk of depression, anxiety, and other mental health disorders. Research suggests that vitamin D may influence neurotransmitter levels in the brain, including serotonin, which plays a crucial role in mood regulation. Low levels of vitamin D have been linked to an increased risk of mood disorders, including depression and anxiety. Ensuring adequate vitamin D intake may help support mental health and emotional wellbeing, particularly in individuals at risk of deficiency due to limited sun exposure or dietary factors.

Vitamin D and You

Sources

While sunlight exposure remains the primary source of vitamin D for most people, dietary sources and supplements can also contribute to vitamin D intake. Fatty fish, fortified dairy products, egg yolks, and mushrooms are excellent dietary sources of vitamin D. For those at risk of deficiency, vitamin D supplements are available over the counter and can help maintain optimal levels of the vitamin.

Deficiency

Vitamin D deficiency occurs when the body doesn’t have enough vitamin D to maintain optimal health. This deficiency can lead to a range of health problems and complications. Without enough vitamin D, the body struggles to absorb calcium and phosphorus, two essential minerals for maintaining strong and healthy bones. As a result, bones may become soft, weak, and prone to fractures and deformities.

In addition to bone health issues, vitamin D deficiency has been linked to an increased risk of various chronic diseases and health conditions. Research suggests that low vitamin D levels may contribute to conditions such as cardiovascular disease, diabetes, autoimmune diseases, certain cancers, and mood disorders like depression.

Symptoms of vitamin D deficiency can vary depending on the severity of the deficiency but may include fatigue, muscle weakness, bone pain, frequent infections, mood changes, and impaired wound healing.

Assessing Your Vitamin D Levels

If you’re unsure about your vitamin D status, speak with your healthcare provider about getting tested. A simple blood test can measure your vitamin D levels and determine if supplementation is necessary. It’s especially important to monitor vitamin D levels in individuals at risk of deficiency, including older adults, those with limited sun exposure, and individuals with certain medical conditions.

Incorporating vitamin D-rich foods into your diet, spending time outdoors in sunlight, and considering vitamin D supplements under the guidance of a healthcare provider may help you maintain adequate vitamin D levels in your body.

Conclusion

In conclusion, vitamin D plays a multifaceted role in supporting our health, from promoting bone strength to influencing various physiological processes. By getting tested for vitamin D levels in your body and taking steps to maintain optimal levels, you can support your immune system, protect your mental health, and enjoy the benefits of this vital nutrient for years to come.

References

1. 1. Nair R, Arun Maseeh. Vitamin D: The “sunshine” vitamin. PubMed [Internet]. 2012 Apr 1 [cited 2024 Apr 23]; Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
   2. ‌ Office of Dietary Supplements – Vitamin D [Internet]. Nih.gov. 2015 [cited 2024 Apr 23]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
   3. ‌ Aranow C. Vitamin D and the immune system. Journal of Investigative Medicine: the official publication of the American Federation for Clinical Research [Internet]. 2011 [cited 2024 Apr 23];59(6):881–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
   4. ‌ DeLuca HF. Overview of general physiologic features and functions of vitamin D. The American Journal of Clinical Nutrition [Internet]. 2004 Dec 1 [cited 2024 Apr 23];80(6):1689S1696S. Available from: https://www.sciencedirect.com/science/article/pii/S0002916522037686
   5. ‌Yousefi Rad E, Djalali M, Koohdani F, Saboor-Yaraghi AA, Eshraghian MR, Javanbakht MH, et al. The Effects of Vitamin D Supplementation on Glucose Control and Insulin Resistance in Patients with Diabetes Type 2: A Randomized Clinical Trial Study. Iranian journal of public health [Internet]. 2014 [cited 2024 Apr 23];43(12):1651–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499086/
   6. ‌Şerife Akpınar, Makbule Gezmen Karadağ. Is Vitamin D Important in Anxiety or Depression? What Is the Truth? Current nutrition reports [Internet]. 2022 Sep 13 [cited 2024 Apr 23];11(4):675–81. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/
   7. ‌Omeed Sizar, Khare S, Goyal A, Givler A. Vitamin D Deficiency [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 Apr 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/
   8. Vitamin D Deficiency: Causes, Symptoms & Treatment [Internet]. Cleveland Clinic. 2022 [cited 2024 Apr 23]. Available from: https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency

The post Beyond Bone Health: Vitamin D and Its Impact on Immunity and Mood appeared first on Complete Wellbeing.

So how do you determine which supplements are superior and which are not worth their weight in cash? It can be hard to tell a “good quality” supplement from one that is inferior, and there can be any number of reasons why an inferior product is the way it is.

As far as vitamins go, fillers, binders, lubricants, disintegrators, colors, flavors etc., for example, typically do not have to be listed and often aren’t. Yet some of these things make some supplements harder to digest than others or may be downright toxic—which means that your body isn’t really getting all that it should from a nutritional supplement and/or may be getting something it shouldn’t!

When choosing a supplement brand that is safe and healthy, you need to be aware of the following factors, without which you won’t be able to make informed decision.

How to Choose the Best Supplement Brand

1. Brand reputation

One simple step you can take to help recognize value is through brand name recognition and reputation. While certainly not a statistical standard, it makes sense that those companies which have been around a long time and have steady return of customers have remained in business because they have quality products.

We expect good products to sell well and bad ones to fade away into anonymity. Finding a supplement brand or company that has been around for a while and whose name you and your friends recognize is a good way to start shopping for vitamin and mineral supplements.

2. Ensure that your supplements are free of toxic fillers

Choose supplements that are free of stearates, talc, “natural” flavours [MSG], sodium benzoate etc., Even if you don’t see such ingredients listed on the label, you can ask the manufacturer/brand company to send you a written guarantee [provided the guarantee is not already on the label, or in some other written company literature].

3. Check if every batch of ingredients has been tested

Few supplement companies test every batch of raw materials to see that they are truly free of heavy metals, toxic chemicals and pesticide residues, not to mention whether they contain the potency and ingredients actually promised by the supplier. If you want to be sure that you’re getting a premium-quality supplement brand each and every time you buy it, then it behooves you to buy from a company that wants this same assurance itself.

3. Go for only liquid, powder, or vegetable capsules

One thing you may not have thought of, but which makes sense, is to avoid tablets. By their very nature, tablets need glues [also called “binders” or “binding agents,” as mentioned earlier] to hold them together. In addition, nutrients become highly heated when pressed together to form tablets. Tablets are difficult to digest and can actually pass through your body undigested, especially if you have a compromised digestive system. It’s a good idea to avoid gelatin capsules as they are made from animal parts and contain toxic preservatives, hormones and antibiotics given to the animal.

4. Choose supplements that use Grade-10 ingredients

Where herbal supplements are concerned, there is an International Herbal Grade-10 Scale that manufacturers can use when sourcing their ingredients. You would do well to find a company that uses this scale, as it gives you assurance that the ingredients are truly potent.

5. Look for third party certifications

In general, go for brands that have their products tested by third-party organizations for quality, purity, and potency. ConsumerLab, NSF International, and US Pharmacopeia (USP) are some of the reputed certification companies.

There is yet another standard of quality available for supplements you’d depend upon, trust and use. It is called GMP and it stands for “Good Manufacturing Practices.” Supplements can only carry the GMP logo if they meet certain criteria. According to the GMP Institute, US: “GMP regulations require a quality approach to manufacturing, enabling companies to minimize or eliminate instances of contamination, mix-ups, and errors. This, in turn, protects the consumer from purchasing a product which is not effective or even dangerous.”

GMP regulations oversee all sorts of issues from record-keeping and personnel qualifications to sanitation, equipment verification, and even the handling of complaints. As with most sets of rules and regulations, there is still some wiggle room within the GMP badge of honor. But, this may be a case where some standard is better than no standard at all.

Important Note About Taking Supplements

Nutritional supplements, by definition, are supplementary and you should, first and foremost, strive to get all your nutrition from a healthy and balanced diet. Take supplements to complement your diet or to address any specific nutritional deficiencies you may have. Consult your health advisor or nutritionist before taking supplements.

Summarizing

Nutritional supplements certainly have a place in the world of health and wellbeing. Often, they alone can make the difference between disease and good health. However this may be, it is always better to play safe than be sorry with anything you take, be it food, medicine, or nutritional supplement.

If you have a question about the supplements you are taking or want to take, visit a trained nutritionist, herbalist, or holistic health practitioner, who will be able to help you determine whether they are of good quality and right for you.

This is an updated version of the article that first appeared in the December 2006 issue of Complete Wellbeing magazine

The post How to Choose the Best Supplement Brand appeared first on Complete Wellbeing.

Natural Remedies to Improve Your Mood and Energy

Ashwaganda

Ashwagandha is a popular herb that has been used in traditional Ayurvedic medicine for centuries. One of its most well-known benefits is its ability to help improve energy levels and mood. Adaptogenic in nature, Ashwagandha is thought to work by regulating cortisol, a hormone that is released in response to stress. By reducing cortisol levels, ashwagandha can help lower your stress levels, improve your mental clarity, and reduce your fatigue. Besides its energy-boosting properties, the calming effect that ashwagandha has on the body and mind makes it an excellent natural remedy for anxiety and depression.

Amaranth

While amaranth is typically consumed as a grain or flour, it is also available in supplement form for those who want to ensure they are getting a consistent dose of its mood and energy-boosting properties. As a supplement, amaranth works by providing a concentrated source of tryptophan and complex carbohydrates, both of which can help naturally improve your mood and energy levels, making it a great addition to your daily diet.

Maca

Maca is a root vegetable that has been used for thousands of years in traditional medicine to enhance energy and mood. It is rich in vitamins, minerals, and antioxidants, and is believed to work by supporting the endocrine system, which is responsible for regulating hormone production and balance. Like ashwahandha, Maca too is considered an adaptogenic herb, meaning it can help the body adapt to stress and balance the nervous system, leading to improved mood and energy levels.

Teacrine

Theacrine is a natural compound found in certain types of tea, such as the Camellia assamica and the kucha tea plant. It is chemically similar to caffeine and has been found to have similar effects on the body, such as increasing alertness and focus. However, unlike caffeine, theacrine has been shown to provide sustained energy levels without the jittery side effects that can sometimes accompany caffeine consumption. Additionally, research has suggested that theacrine may have mood-boosting effects by increasing levels of dopamine and serotonin, two neurotransmitters that play a crucial role in regulating mood.

Several studies have explored the effects of theacrine on energy and mood. For example, one study found that participants who took theacrine supplements experienced significant improvements in energy levels, focus, and alertness compared to those who took a placebo. Another study found that theacrine was effective in reducing fatigue and improving mood in athletes who took it before exercise. Additionally, a study in mice found that theacrine increased levels of dopamine and serotonin in the brain, which are associated with improved mood.

Overall, theacrine is a promising natural remedy for boosting energy and mood, with research suggesting that it can provide sustained energy levels and improve mood without the negative side effects of caffeine. While more research is needed to fully understand its effects, theacrine is generally considered safe when taken in appropriate doses.

Saffron

Saffron is a super spice that is commonly used in cooking, but you also get it as a supplement that can help naturally improve your energy and mood (among other benefits). It contains several active compounds, including crocin and safranal, that have been shown to have mood-boosting effects. According to study published in the Journal of Ethnopharmacology, saffron supplementation significantly improves mood and reduced symptoms of depression in adults who suffer from major depressive disorder. Saffron also has potential benefits for cognitive function and memory, which may also contribute to improvements in your energy and mood. Overall, taking saffron as a supplement may be a natural and effective way to support your overall mental and emotional wellbeing.

Wellness Drinks Containing Natural Ingredients

Incorporating a variety of natural ingredients and herbal supplements into a wellness drink can provide a convenient and effective way to support overall health and wellbeing. In addition to ashwagandha, amaranth, maca, theacrine, and saffron, there are many other beneficial herbs and supplements that can be added to a daily wellness drink.

Try adding a variety of natural and organic herbs into your wellness drink if you’re looking for a simple method to support your general health and wellbeing. In addition to offering you a host of health advantages, ingredients like the herbs we have discussed above, when mixed with other healthy herbs and supplements, will also empower you to take control of your health and wellness.

Conclusion

Incorporating natural remedies and supplements into our daily routine can provide many potential benefits for overall health and wellbeing. Whether you add these herbs and supplements into your wellness drink, or take them in their natural form like ashwagandha, these can help improve energy levels, reduce stress and anxiety, improve cognitive function, and support overall physical and mental health.

The post Natural Remedies to Improve Your Mood and Energy appeared first on Complete Wellbeing.

Garnishing is the culinary creative art of giving a final touch to the food. It enhances the aesthetic appeal of the food or drink. Right garnishing can enliven the food and can transform a dull, bland and lifeless preparation into something very appetising, delectable and spectacular.

Besides accentuating the colour of the dish, it can also enhance other visual dimensions, as well as the flavours.   A glimpse of a well garnished dish activates the taste buds and makes dining a pleasure.

Selecting a garnish

Before you give your creativity some air and start experimenting with garnishing, here are some basics to keep in mind

• The garnishing should be appropriate for the dish and compatible with the food. Not only the colour, it should complement the flavour of the food as well. But avoid using too much colour.
• The purpose of garnishing is to enhance the dish and not mask its flavour.
• The ingredient used in the recipe itself can make a perfect garnish.
• Refrain from using strong smelling or pungent garnishes.
• Remember, the key to garnishing well, is to use the right amount—not too much and not too little.

Fruit punch

Loaded with antioxidants, fibre, minerals, vitamins and other healthy nutrients, fruits offer many health benefits. Fruits cut into interesting shapes can be used to enrich desserts. You need not be a master craftsman to be able to do this. But having the right apparatus helps. You could invest in some basic fruit and vegetable carving tools such as a corer to remover the core of fruits like apples and pears, a melon baller to scoop out tiny balls of the fruit, a U-shaped garnishing tool for slicing fruits like strawberries and a V-shaped garnishing tool, for finer carvings. Also keep skewers/bamboo sticks handy, which are nothing but a longer version of the regular toothpick.

• Carved apple leaves placed on top or side of the dessert make an excellent garnish.
• Mango slices pair well with mango soufflés.
• Dried fruits can be used to garnish puddings.
• Cherries, raspberries and grapes on top of desserts are appetising too.
• A small cluster of grapes or strawberries on the side of the main entrée can add charm to your food.

Veggie innovations

Colourful vegetables make attractive garnishes. Vegetables such as carrots [shredded, grated or chopped], radish, cucumber [strips, cut cubes or fans], spring onions, tomatoes and beans can intrigue even the non food lovers. These vegetables do not have very strong flavours of their own and easily complement the food they are served with. Curly cucumber spiral garnishing gives a decorative and elegant vision to the otherwise boring looking salads and kebab platters. Carrot juliennes when combined with spring onion fans and tomato roses can elevate a kebab platter to a gourmet status. Thin strips or rings of coloured bell peppers can also accentuate any dish. Lemon and orange slices work well when you don’t have much time to try something fancy.

Herbs and spices bursting with goodness are a delicious way of incorporating healthy nutrients to the food. Herbs can be used dried or fresh, although nothing beats the fresh ones. Avoid using an overpowering herb.

Spicy flavours

• Basil leaves go well with tomato and minestrone soup. Use paprika in cream of mushroom soup for a spicy touch. Sprigs of herbs like mint, parsley, basil and coriander can be placed on a thin slice of tomato or cucumber to garnish thick cream soups.
• Rosemary pairs well with potato salads [both hot and cold].
• Herbs like oregano, parsley, basil leaves can be added to stir-fried vegetables.
• Sprigs or chopped mint and coriander are eternal favourites for garnishing food.
• Powdered cinnamon or nutmeg can be sprinkled on breakfast cereals and fruit desserts.
• Cinnamon powder sprinkled over coffee enhances the flavour of the drink.
• Parsley is a traditional garnish that complements meats, chicken and fish dishes.
• Sprig of rosemary or thyme is a perfect garnish for grilled or roasted chicken or pork.

Nuts and seeds

Nuts and seeds are healthy additions to desserts, puddings and rice preparations.

• Nuts go well with ice-creams and cakes. Before adding nuts to the batter it’s preferred to roast them. This removes the moisture and makes them crunchier
• Finely sliced almonds and cashewnuts complement rice preparations and vegetarian preparations.
• Sesame [both black and white], roasted flaxseeds and peanuts can be added to salads.

Mocktail garnishes

Every mocktail calls for a special garnish. Common garnishes include citrus wheels, wedges and spirals, red cherries, celery stalks, cherry tomatoes, cucumber fans, cocktail onions and olives.

• Coat the rim of the empty serving glass with garnishes such as cocoa powder, salt or powdered sugar and finely grated or powdered chocolate.
• Use mint to garnish summers fruit drinks such as fresh lemon and watermelon juice. A wedge of lemon or some balls of melon at the bottom of the glass also look attractive. Tomato based mocktails pair well with lemons, limes and celery stalks.
• Skewer olives on a tooth pick to garnish vermouth, vodka and gin martini. Mint is a great herb for adding final touch to martinis and mojitos. Drop cherries in the drink to add bright colour to mocktail.
• Make exotic garnishes such as boats or fans using toothpick to hold the coloured fruits. Make fans by placing a cherry on a slice of orange, lemon or pineapple.
• Strawberries dipped in melted chocolate and slit from the middle can be placed on the rim of the glass.

Simple garnish ideas to spruce up any dish

Spring onion curls

Separate the onion bulbs from the green part. Cut a 3” piece from each stalk, leaving about 1½ inches of both the white and green portions. Make slits in the green portion till you have thin slivers. Place these in chilled water for about 30 seconds for the green slivers to curl. These could be used to decorate a kebab platter.

Tomato or apple roses

Pick firm and red apples or tomatoes for this. Peel the entire tomato or apple at one go, without breaking the peel in between. Use a gentle sawing movement to do this. To form the rose, simply roll the strip into a coil, and tuck the end at the bottom to secure it.

Strawberry fans

Choose strawberries with the stems intact. With a paring knife, make 4 – 5 lengthwise cuts, almost to the stem end. Fan slices apart, but be careful to keep the stem end intact.

Chocolate shavings

Grate refrigerated chocolate with a cheese grater to adorn any simple dessert.

Bell pepper cup

Take large red/yellow bell peppers and make zigzag cuts on the top with a utility knife and gently remove the stem end. Scoop the seeds out. These cups can be used to serve boiled vegetables, dips, sauces or even salad .

Banana flower

Cut thin slices of banana. Dip it in lemon juice and roll it in chopped mint. Arrange it on a plate overlapping each other, resembling a flower. Decorate it with mint sprigs below it to make it look like the stem and leaves.

Vegetable stars

Use cookie cutters in star or heart shape. Cut thin slices of radish/beetroot/boiled potato and cut in the shape you desire.

Cucumber wrap

Slice thin cucumber slices lengthwise. Take a slice and place it flat on a plate and season with salt and pepper. Cut sticks of cucumber and carrot; place it on one of the slices with a small leaf of lettuce. Roll it up and fasten it with a toothpick.

Giving a decorative look to the dish speaks of the liveliness and style of the chef. Start exploring and experimenting with garnish and surprise your loved ones with your new found talent.

This was first published in the December 2012 issue of Complete Wellbeing.

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The most popular function of vitamin D is to maintain the levels of calcium and phosphorus in the blood. But according many reputed journals, vitamin D not only plays a major role in maintaining bone and muscle health, it also helps in an array of other body functions.

10 reasons why we need vitamin D

1. It acts as an immune system regulator. According to researchers from the University of Colorado Denver School of Medicine, Massachusetts General Hospital and Children’s Hospital Boston, vitamin D arms the immune system against disorders like common cold.
2. Vitamin D may reduce the risk of developing multiple sclerosis.
3. It is required for optimum functioning of the brain.
4. According to the Medical College of Georgia, vitamin D also helps maintain body weight.
5. Research by The London School of Medicine and Dentistry found that having adequate vitamin D levels may speed up the recovery of tuberculosis patients undergoing antibiotic treatment.
6. A Harvard Medical School study suggests that vitamin D reduces the severity and frequency of asthma symptoms.
7. It has also been shown to reduce the risk of developing rheumatoid arthritis in women.
8. Studies by the Cancer Treatment Centers of America also suggest that people who have enough vitamin D are less susceptible to cancer, compared to people with lower levels of the vitamin. It also found that regardless of the nutritional status, cancer patients had vitamin D deficiency.
9. The New York City Department of Health and Mental Hygiene found that vitamin D also plays a role in our body’s mechanism that prevents damage from low levels of radiation.
10. Studies by the Katholieke Universiteit Leuven, Belgium suggest that vitamin D may also play a role in preventing hypertension by limiting the action of certain enzymes that are responsible for an increase in blood pressure.

Lack of this vitamin can cause serious health problems. Recent research shows that a person with vitamin D deficiency for longer periods is at a higher risk for chronic diseases such as certain kinds of cancer, heart disease and diabetes. Let’s learn more about vitamin D deficiency…

Symptoms

Vitamin D deficiency is seen in adults as well as children. However, in the initial stages, it is difficult to spot the lack of the vitamin in the body, as often the symptoms are either ambiguous or absent.

In infants

Infants with severe vitamin D deficiency may experience muscle cramps due to low calcium levels. They may also suffer from bone deformities, soft bones and bow-shaped legs [known as rickets and osteomalacia]. Stunted growth, late walking, late teething, irritability and being prone to infections are some other symptoms.

In adults

Fatigue and depression are the most common symptoms. In addition, adults lacking in this vitamin experience muscle weakness. Studies show that vitamin D deficiency is prevalent in almost 80 per cent of people across all age groups. In severe cases, it leads to osteoporosis.

Causes

Insufficient exposure to sunlight is a principle cause. The other causes of deficiency include:

• The major sources of vitamin D are animal-based products such as dairy foods, beef liver, eggs, fish, and fish oils. Thus, strict vegetarians do not get enough of this vitamin from their diet.
• Vitamin D is converted to its active form by the kidneys. As we age, our kidneys become less functional in converting vitamin D to its active form.
• People with dark skin may suffer from vitamin D deficiency as the high amount of melanin reduces the body’s ability to absorb sunlight.
• Diseases such as Crohn’s disease [inflammatory bowel disease], coeliac disease [a condition that damages the lining of the small intestine], and cystic fibrosis [a disease that causes thick, sticky mucus to build up in the lungs and digestive tract] are also responsible for the drop in vitamin D levels.

How much of vitamin D is enough?

Vitamin D is now considered as a pro-hormone and not just a vitamin. The Indian Council of Medical Research [ICMR] recommends outdoor physical activity [for sun exposure] as a means of achieving both adequate vitamin D and controlling weight in addition to dietary suggestions.

But did you know that to get the desired result, the sunlight needs to fall directly on bare skin [not through a window or glass pane]? Just make sure that you do not overdo it as excess exposure may harm the skin.

According to International Osteoporosis Foundation [IOF], the average vitamin D requirement of older adults is 800IU – 1000 IU[IU=International Unit]. However, further research shows that children need at least 400IU – 1000 IU of vitamin D a day, while teenagers and adults need at least 2000 IU vitamin D per day to satisfy their body’s vitamin D requirement.

In short, for healthy vitamin D levels, people of all age groups should engage in outdoor activities [without sun blocks], eat a healthy balanced diet, watch their weight, and take vitamin D-fortified foods or fish/cod liver oil supplements.

References: Current Drug Targets 2011 Jan;12(1):4-18, Osteoporos Int. 2010 Jul21(7):1151-4

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Nutty benefits

• Reduces inflammation and oxidative damage.
• Lowers LDL [bad cholesterol] and raises HDL [good cholesterol].
• Provides enough roughage [fibre], facilitating efficient waste removal from the body.
• Improves cognition.

How to eat them

Nuts should be eaten in their natural form. Ideally, you should soak them in water overnight. This makes them easy to digest. It also reduces their heat-producing nature and improves taste and texture.

You can even peel the skin [in case of nuts like soaked almond] if you like. However, avoid eating dry roasted nuts as the healthy fats in them can turn rancid. Also, avoid eating the salty variety because of the high sodium content.

Don’t eat more than a fistful of nuts at a time—less is better as they are high in calories. Eating nuts in excess can cause allergic reactions in many people as they are also a concentrated form of protein.

The best time to eat nuts

Nuts are best eaten in the morning, in-between meals or post workout. Avoid eating them in the evening say between five and seven as a person’s hunger is at its peak during this time and you may eat a bigger portion than recommended. But if you are able to control your portions, have them any time.

Being energy dense, they are considered one of the best foods in winter.

How to store nuts

Nuts have a good shelf life [around six months] as they have little water content, which discourages bacterial growth and spoilage. They are best kept in dark coloured bottles stored away from sunlight in a cool place or refrigerator.

So the next time you visit the grocers, don’t forget to add nuts to your cart.

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