Health

Fenugreek the Magic Spice

Our kitchen is our first medical centre. Loading our kitchen pantry with all spices makes a person treat his illness in an effective way. Among the spices, fenugreek holds a special place as it plays a significant role in our human system. Dietitian B. Vaishnavi Satheesh tells us why…

Fenugreek is a flavor filled fragrant herb of pea family with its dried and flavorful seeds. Fenugreek is primarily cultivated in the southern Europe and the Mediterranean region. It is also been found in the western Asia, India and North Africa.

India is the leading producer of fenugreek seeds followed by Nepal, Pakistan and Bangladesh. In ancient times, around during 4000BC, it was mainly used to treat burns and induce childbirth. The people of those days started using it in their cuisine, making it available to treat minute discomforts that the body faces.

FENUGREEK IN INDIAN CUISINE

Fenugreek seeds are one of most important spices in Indian cuisine. Every region of India uses fenugreek in one or the other forms to impart flavor and taste to the foods. In India, it is commonly known as methi. It tastes bitter when eaten raw, but when combined with other aromatic spices, it transforms to give a nutty, sweet flavor with a depth to saucy dishes.

MEDICINAL SIGNIFICANCE

Health benefits of this magical spice are endless. From womb till grave, fenugreek serves an important contribution in everyone’s life. Fenugreek seeds are anti-inflammatoryand thus can be used as paste in curing wounds and acne. They can be too used in clearing the dandruff. In India, fenugreek has been used as a natural hair conditioner on its own or when combined with other herbs, gives excellent results.

Loaded with incredible medicinal properties, fenugreek seeds have become an unavoidable spice in our kitchen pantry. Though it holds a lot of significant qualities, it is very important to consume in safe amounts to avoid overdose toxicity. Dosage depends on the health disorder that a person has. It is important to consult a qualified person to get correct dosage.

Fenugreek seeds and brain function:

Studies have shown that frequent use of methi seeds helps in reducing the risk of neurodegenerative disorders like Alzheimer and Parkinson’s disease. These disorders of the nervous system are common among the elders, and using the spice would aid in the improvement of cognitive function. The enzyme inside the fenugreek proves to enhance the function of the brain neurotransmitter, thus preserving the brain function.

Fenugreek seeds and heart:

The cholesterol level that may damage your heart is controlled by incorporating fenugreek seeds in your meal plan. In that order, the heart being the prime organ for the living body, is protected from the disorders or disease, by including fenugreek seeds in our daily menu. It can significantly lower the bad cholesterol without disturbing the HDL cholesterol.

Fenugreek and Diabetes:

Fenugreek seeds are proven to reduce the blood glucose levels with the help of the fiber present in it. These seeds contain fiber and other chemicals that slow down the digestion and delay the absorption of carbohydrates and sugars in the foods. This phenomenon results in the reduction of blood glucose levels of the diabetic. Consuming fenugreek seeds regularly would keep your sugar level at bay. Dose of 5gm of seeds would help.

Fenugreek and Gastrointestinal system:

Consuming methi dana aids in the digestion and facilitates for quicker bowel movement. It prevents constipation and also helps in reducing stomach ulcers. Being rich in antioxidants, it helps in the reduction of harmful toxins. It has natural lubricative properties that soothes the stomach and intestine. However, over usage may cause loose motions in some people with weak gut.

Fenugreek and reproductive system:

Fenugreek seeds are believed to induce childbirth and as a remedy for other gynecological problems like pain during menstruation and other uterine disorders. These seeds are galactogogue that help in the production of breast milk supply to the young mothers and also help in increasing the breast size. Early research suggests that fenugreek seed oil drops by mouth for 4 months would improve the male sperm count.

RECIPES WITH FENUGREEK SEEDS

METHI DAL

Methi dal is Indian pulses stew seasoned with chilies, cumin, toor dhal, turmeric and garam masala and sautéed with fenugreek leaves. This serves to be a best combo for naans, rotis and rice.

METHI CHUTNEY

This Indian chutney is made with fenugreek leaves, garlic, tamarind, jaggery, red chilies and other spices. The bitterness of the seeds is balanced by sweet, sour and spicy ingredients that are added to the dish. It is a best side dish for parathas, roti and dosa.

SPROUTED FENUGREEK SALAD

This salad is a combination of nutrients like vitamin Bs, vitamin A and C and also minerals such as potassium, copper, selenium and zinc. Though sprouted fenugreek is bitter, it is crunchy and of course a healthy treat. Try topping off your salad with those nutrient packed sprouts.

LACTATION SPECIAL HERBAL TEA:

This caffeine free tea offers a soothing and relaxed moment for nursing mothers. Blended with fenugreek, cinnamon, fennel, dandelion, red raspberry leaf and nettle leaf, this popular herbal tea supports the production of milk in the breast feeding mothers.

March 25, 2021

#fenugreek, #Health, #indianspice

Wedding Wellness with Luke Coutinho: Starting the Journey

Luke Coutinho, India’s leading Integrative Lifestyle Expert, believes that true wedding prep goes far beyond fitting into an outfit or chasing picture-perfect looks. For him, it’s about building strength, balance, and inner calm that lasts well beyond the wedding day. Here, he shares his holistic wellness guide for brides and grooms stepping into this new chapter. From a holistic health perspective, how early should brides and grooms start preparing their bodies for the wedding? I’ve always believed that wedding prep should start with the inside. If we’re talking about sustainable energy, balanced hormones, strong immunity, or calm emotional states it’s not a 15-day crash course. It’s a rhythm you build. Ideally, I encourage couples to begin six to 12 months in advance. That gives us space to work on the deeper layers like gut repair, sleep cycles, metabolic health, and emotional resilience. Even three months can make a real difference if done right. But more than timelines, I believe in intention. Whether you start 12 months or six weeks before, ask yourself: Am I just trying to look good for a day, or do I want to feel well through all the days that follow? How can couples set wellness goals that go beyond just looking good in wedding photos?It’s easy to get caught up in aesthetics wanting to fit into a certain outfit or chase a number on the scale. But real wellness is about how you feel your energy, your digestion, your mood, your ability to stay calm amidst the chaos. I always tell couples: Don’t make the goal about shrinking your body. Make it about strengthening your health, supporting your hormones, and building the emotional resilience to actually enjoy your wedding. When you feel good inside, it shows up outside on your skin, in your eyes, and

Health

Eating Right, Feeling Bright: How to Stay Healthy and Happy This Festive Season

As the festive season arrives, it’s easy to get swept up in the celebration and sometimes, overdo it. Between rich sweets, back-to-back parties, and emotional highs (and lows), maintaining your health both physical and emotional can become challenging. SINDURI VUPPALA speaks to two experts Dietician Vidhi Chawla, Founder of FISICO Diet & Aesthetic Clinic, and Rajvir Kohar, a seasoned Mental Health Clinician to bring you a guide on how to eat mindfully and feel emotionally balanced this season. “It’s okay not to feel festive. Honour your emotions.” – Mental Health Clinician Rajvir Kohar While cultural celebrations and holidays offer opportunities for connections and joy, they also come with increased expectations and responsibilities. Research indicates that mental health symptoms such as stress, anxiety, disrupted sleep, and emotional eating often rise during the festive season. Many individuals experience heightened stress around the holidays, primarily due to factors such as financial strain, time pressures, and family dynamics. Financial challenges can be particularly overwhelming, as people feel the burden of purchasing gifts, hosting gatherings, and keeping up with social expectations. For individuals already managing financial constraints, these demands can deepen feelings of inadequacy or guilt. Additionally, the festive season can bring emotional pain for those grieving the loss of a loved one. Others may experience a profound sense of loneliness, especially if they lack close family or social networks, making the celebratory atmosphere feel isolating rather than inclusive. Common mental health symptoms during this period include disturbed sleep, changes in appetite (either overeating or under-eating), increased irritability, fatigue, and social withdrawal. While these feelings are common, they often go unnoticed amidst societal expectations to “stay cheerful.” Despite these challenges, it is possible to approach the festive season with mindfulness and care. By adopting practical strategies, you can protect your mental health and still engage

Health

Managing Psychological Stress in Marriage in India

Marriage, while often seen as a sacred bond in India, is also a complex partnership that involves emotional investment, societal expectations, and continuous adaptation. In the Indian context, marriage isn’t just a union between two individuals it’s often a confluence of families, traditions, and social norms. While love and companionship are central, psychological stress can quietly build over time due to unmet expectations, communication gaps, external pressures, and the lack of personal space. Managing this stress effectively is crucial for a healthy and fulfilling marital life. Understanding the Sources of Stress Recognizing the Signs of Stress Psychological stress in marriage often doesn’t manifest dramatically. Instead, it appears in small, persistent ways: If left unaddressed, this stress can escalate into anxiety disorders, depression, or even marital breakdown. Strategies to Manage Marital Stress 1. Open, Non-Judgmental Communication The cornerstone of any successful marriage is healthy communication. Couples must learn to express themselves openly, without fear of being judged. Schedule “talk time” to share your thoughts, concerns, or even simple day-to-day feelings. Use “I feel” statements rather than blame-focused language to prevent defensiveness. 2. Set Realistic Expectations Bollywood and societal portrayals of “perfect marriages” create unrealistic standards. Accept that no marriage is without flaws. Understand each other’s limitations and strengths, and be willing to compromise without losing your core identity. 3. Establish Boundaries with Extended Family While respecting elders and family traditions is important, couples must create healthy boundaries. This includes making joint decisions independently, especially on matters like finances, parenting, or living arrangements. A united front reduces external interference and strengthens the couple’s bond. 4. Seek Professional Help Therapy is still stigmatized in parts of India, but counseling individuals or couples can be transformative. A trained therapist helps you identify patterns, improve communication, and resolve conflicts constructively. Many Indian metro cities and

Health

Why Soaking Rice Reduces Glucose: Science, Steps, and Stats

Rice is a staple food for millions across the globe, but it’s also often blamed for raising blood sugar levels—especially white rice due to its high glycemic index (GI). However, a simple, age-old practice can help: soaking rice before cooking. This traditional method doesn’t just make rice softer and faster to cook—it also offers a science-backed way to reduce its glucose content and make it healthier. Hashtag Magazines gives you a lowdown… The Science Behind Soaking Rice When you soak rice, several things happen: Supporting Research and Statistics A study published in Food Chemistry (2015) found: Another study from The American Journal of Clinical Nutrition noted: A 2022 clinical trial in India showed: How to Soak Rice to Lower Glucose Step-by-Step Method: Glycemic Index Reduction – Before & After Soaking Type of Rice GI (Unsoaked) GI (After Soaking) White rice 72 60–65 Brown rice 68 55–60 Basmati rice 58 45–50 Red rice 55 40–48 Additional Tips to Reduce Sugar Spike from Rice Why This Matters for Diabetics and Health-Conscious Eaters Blood sugar spikes can lead to fatigue, weight gain, insulin resistance, and long-term complications like diabetes or heart disease. Making simple changes like soaking rice helps: Conclusion Soaking rice is a simple, no-cost step with massive health benefits. Whether you’re managing diabetes, watching your weight, or just aiming for better gut health, soaking rice before cooking can significantly lower its glucose impact. It’s one of the best-kept secrets in Indian kitchens, now backed by science.