The bitter melon is also known as bitter gourd or its scientific name Momordica charantia is a vine plant found in places with a tropical climate. It belongs to the pumpkin family, which is also closely related to zucchini, squash, and cucumber.

This plant is cultivated around the world for its edible fruit, which is considered a staple in many types of Asian cuisine. The bitter melon variety known in China has an elongated shape, is pale green in color, and covered with wart-like bumps. While the Indian variety is a darker green, much rougher in texture (even somewhat spiky) and with pronounced tapering ends. Over time, bitter melon has been linked to different benefits that can help health in people. 

Bitter melon extract benefits

Bitter melon nutritional profile, one cup equivalent to 94 grams of raw bitter melon provides:

• Calories: 20
• Carbohydrates: 4 grams
• Fiber: 2 grams
• Vitamin C: 93% of the Reference Daily Intake (RDI)
• Vitamin A: 44% of the RDI.

The bitter melon is rich in vitamin C, an important micronutrient involved in preventing disease, bone formation, and wound healing. It is also rich in vitamin A, a fat-soluble vitamin that promotes healthy skin and vision. In addition, it also provides folate, which is essential for growth and development, as well as small amounts of potassium, zinc, and iron. (Greenberg et al., 2011).

This fruit is also known to be a good source of catechins, gallic acid, epicatechin, and chlorogenic acid, powerful antioxidant compounds that can help protect cells from external damage. (Alam et al., 2015). It is also capable of meeting approximately 8% of the daily fiber needs in a single 94-gram serving.

4 benefits of bitter melon

1. Helps lower blood sugar levels: Thanks to the medicinal properties of bitter melon, it has been used over time by indigenous populations from all over the world to help treat diseases related to diabetes.

A 3-month study in 24 adults with diabetes in which they took 2,000 mg of bitter melon daily lowered blood sugar and hemoglobin A1c, a test used to measure blood sugar control for three months. (Navarrete et al., 2018).

In another study conducted with the help of 40 people with diabetes, it was found that taking 2,000 mg per day of bitter melon for 4 weeks led to a modest reduction in blood sugar levels. (Fuangchan et al., 2011).

Bitter melon is believed to improve the way sugar is used in your tissues and promote the secretion of insulin, the hormone responsible for regulating sugar levels.

2. Helps fight cancer: In one study, the bitter melon extract was shown to be effective in killing cancer cells in the stomach, colon, lung, and nasopharynx, the area behind the nose at the back of the throat. (Li et al., 2012).

Similar results were obtained in a second test-tube study, reporting that bitter melon extract was able to block the growth and spread of breast cancer cells and, at the same time, promote cancer cell death. (Ray et al., 2010).

3. Helps lower cholesterol: High cholesterol levels can cause fatty plaques to build up in the arteries, forcing the heart to work harder to pump blood, increasing the risk of heart disease.

A study carried out in rats with a diet rich in cholesterol observed that the administration of bitter melon extract led to a significant decrease in the levels of total cholesterol, "bad" LDL cholesterol, and triglycerides. (Rabia et al., 2016).

A third study found that giving rats bitter melon extract significantly lowered their cholesterol levels compared to a placebo. The highest doses of bitter melon showed the greatest decrease. (Yama et al., 2010).

Although there have been several investigations carried out in animals, the current ones carried out in humans are very few. Therefore, much more information is needed to corroborate these effects on people.

The fiber in bitter melon passes through your digestive tract very slowly, helping you feel full for longer, and reducing hunger and appetite.

Some research also shows that bitter melon has beneficial effects on fat burning and weight loss. In one study, consuming a capsule containing 4.8 grams of bitter melon extract each day was found to significantly decrease abdominal fat. Participants lost an average of 1.3 cm from their waist circumference after seven weeks. (Tsai et al., 2012).

Note: Bitter melon, however, is not for everyone. Pregnant women and people suffering from hypoglycemia should not consume bitter melon. People with diabetes who use drugs to lower their sugar levels should not consume this fruit either.

Other Benefits

1. Benefits for your Body

• Facilitates weight loss: Bitter melon promotes weight loss due to several properties. First of all, it is super low in calories and high in water. Fill and satisfy hunger with few calories. It also helps to purify the entire body, thus helping a weight loss diet to be more effective. On the other hand, bitter melon helps prevent the body from absorbing too much sugar. Helps regulate blood sugar levels.

2. Benefits for your skin

• Help keep skin glowing and healthy: Bitter melon nourishes the skin from within in multiple ways. It is rich in vitamin C. This vitamin is key to slowing down the aging process and preventing wrinkles.
• Melon also helps purify the blood: The purification is reflected in the radiant appearance of the skin. According to alternative medicine, acne can be avoided with frequent consumption of bitter melon.

Popularly, bitter melon juice is used as a remedy to alleviate the symptoms of skin conditions, such as psoriasis, eczema, and skin infections.

3. Benefits for your hair

It is an excellent remedy for hair care. There are many bitter melon-based home remedies for hair treatments. Fresh bitter melon juice is mixed with different ingredients and applied to hair for lustrous hair, or to prevent graying, hair loss, or other problems. Here are some of the most popular fresh bitter melon juice remedies for hair:

• Shine Hair Remedy: Mix fresh bitter melon juice with plain yogurt. Apply the mixture to the hair and leave it for a while and rinse.
• Remedy to eliminate dandruff: Make a paste by mixing fresh bitter melon juice with cumin seeds. Apply to hair daily for a while and then rinse. Use for a month to remove dandruff.
• Remedy to remove split ends: Put fresh bitter melon juice on the ends of the hair and comb them with a comb. Do it twice a week.
• Remedy to prevent hair loss: Mix fresh bitter melon juice with a little honey. Apply the hair for a while and rinse.
• Remedy to avoid gray hair: Mix fresh bitter melon juice in the gray hair every 10 days to prevent more.

These foods will be the best allies to fight infections caused by viruses and bacteria, ideal for these moments of alert due to the coronavirus pandemic

Given the pandemic situation in which we find ourselves, from the WHO we want to contribute our grain of sand. In this post, we will explain how to have a strong immune system to fight the Coronavirus if we are in contact.

The immune system is our body's natural defense against bacterial and viral infections. We could represent it as an army of cells that locates and attacks any foreign agent that comes into contact with our body.

Most immune cells are found in the intestinal microbiota, which is a group of good bacteria that act as a natural barrier against pathogens. Imagine as if it were a grass field. If we have the grass cut and in good condition, our barrier will be stronger and the army of good batteries will be able to better protect us from viruses that come into contact with our body.

How can nutrition help to better the immune system?

Our diet can affect the state of our defense barrier. Some foods will help us protect it, and others generate imperfects on the surface of this imaginary lawn and cause difficulties in maintaining good health and more likely to contract any disease and be infected by a virus or pathogenic bacteria.

What nutrients can protect our immune system?

Especially vitamins A, E, C, B6, and B12, minerals such as iron, copper, selenium, and zinc and folic acid, which act as antioxidants and anti-inflammatories.

What foods contain these nutrients?

• Vegetables: all broccoli, cabbage, cauliflower, spinach, tomato, bell pepper, onion, carrot
• Spices: enhance ginger, basil, garlic and parsley, pure cocoa ...
• Fruits: all kiwi, grape, strawberry, red berries, apricot, mango, papaya, lemon ...
• Healthy fats: virgin olive oil, nuts (peanuts, walnuts, almonds, hazelnuts, grated coconut), chia seeds, lawyer, blue fish ...
• Dairy: such as yogurt, cheese, milk or kefir and other fermented ones such as kombucha tea, sauerkraut, kimchi, miso, tempeh, Fermented ones serve as probiotics, helping the good bacteria in the intestine to proliferate.
• Food of animal origin: such as salmon, tuna, egg, veal, chicken, turkey, seafood.
• Legumes: chickpeas, lentils, beans, peas ...
• Whole grains: rice, oats, whole wheat, potato, sweet potato ... A tip to further improve our intestinal microbiota is to create resistant starch, which feeds the intestinal cells and reduces inflammation of the intestine, and improves the absorption of minerals.

How can we create resistant starch?

Starch is a molecule that all grains contain. This is a chain of sugars arranged in a specific way. Let's imagine a string of pearls. When we cook the cereal, the links between the pearls are broken, and when we cool the cereal in the fridge, the pearls are joined again, but in a different arrangement than before. 

We are creating resistant starch. The more structure changes we make, that is, the more times we heat and cool the cereal, the more resistant starch we are creating.

What foods should I try to avoid?

All those that contain:

• Simple sugars: such as cookies, sweets, soft drinks, and alcoholic beverages, sugary cereals, packaged juices, sweets ...
• Saturated fats: such as cream, chocolate, butter, animal fat, ice cream, pastries, pastries, fried snacks, pre-cooked dishes ...

The Cilantro, Coriander, or so-called Dhaniya is an aromatic plant that is widely used in various regions as a flavor but also used for digestive problems including stomach upset, loss of appetite, nausea, diarrhea, intestinal spasms, and gas or flatulence.

This plant is very popular in many kitchens around the world for its aroma, and it is native to Asia. Its scientific name is Coriandrum sativum, also called coriander (although this term is used more to refer to its seeds), India Dhaniya, European coriander, or Chinese parsley.

Read More: Health Benefits of Drinking Cow Milk Regularly

Some breastfeeding women use coriander for the benefits of increasing milk flow. In food, coriander is used as a culinary spice and to prevent food poisoning. It is used in the manufacture of various products, coriander is used as a flavoring agent, in medicines, and in tobacco as a fragrance, and in cosmetics and soaps.

Nutritional properties

Coriander can lower blood sugar and even help to kill some parasites, some research does confirm it and there are currently more studies going on to know exactly how coriander works for these medicinal uses.

The truth is that coriander contains many nutritional properties that must be borne in mind because beyond its use as a seasoning or flavoring, it is highly nutritious.

It should be noted that just a handful of fresh coriander leaves of about 10 grams can provide us with 56 mg of vitamin C, very important to strengthen the immune system and very active in its antioxidant properties, excellent for the skin, among many things. more. 

The same amount of coriander will be providing us in turn 340 μg of vitamin A or beta-carotene, also a very powerful antioxidant and a very important nutrient for eye health.

Read More: Ayurvedic Medicine for Warts Removal

As for minerals, the same amount of coriander will be providing us with 75 mg of calcium, 48 mg of phosphorus, and 4 mg of iron, among other things. And all this with only 27 Kcal, which is what these amounts of grass have. 

Uses in the kitchen

Coriander is an herb (when the leaves are consumed) or spice (when the seeds are consumed) widely used in various cuisines of the world, such as Hindu, Chinese, Japanese, and Latin. Coriander seeds offer intensity, heat, and are used to season meats, pasta, curries, salads, fish, seafood, and sausages, notably accentuating their flavor.

Ayurvedic medicine

There is much use of coriander seeds or fresh coriander or seed powder described in Ayurveda. such as it is used to cure stomach related ailments like abdominal pain, indigestion, constipation, etc. According to Ayurvedic text "Charaka Samhita" coriander herb is term as Sheetaprashmana (that relieves excessive cold) and Trushnaprashamana means (which relieves excessive thirst). It infusing fresh coriander used regularly in lukewarm water it can even provide relief from abdominal cramps during menstrual flow.

1. Against salmonella

Different studies found that coriander could be as effective as gentamicin, the most common antibiotic used in the treatment of salmonella. It is believed that an essential oil contained in the herb, the dodecenal, would have an antibiotic activity capable of breaking the membrane of the salmonellosis bacteria and weakening it until it was destroyed.

2. Does it fight cholesterol?

When blood cholesterol levels are high, the risk of cardiovascular problems increases. One option to counteract this situation is to resort to coriander since some of its acids could reduce the accumulation of this fat on the inner walls of the arteries. You can take advantage of it by drinking its infusions.

3. Ally against diabetes

Traditionally, the consumption of coriander has been associated with the regulation of blood glucose levels. Recent evidence indicates that incorporating its seeds and leaves would improve insulin sensitivity in diabetic patients, and in some cases, it could reduce glucose levels by up to 15%. There is some research that does conform to it.

Read More: Health Benefits Of (Fenugreek) Methi Seeds

4. Anti-inflammatory

Coriander has anti-inflammatory agents that are ideal for supporting joint health and fighting rheumatoid arthritis. The researchers who found this benefit administered extracts of its seeds, which are rich in phytonutrients and antioxidants, in arthritis patients.

5. Natural bactericide

Coriander has traditionally been used in herbalism to prevent infection. As with Salmonella, other studies found that applying its juice to wounds destroys the cell membranes of bacteria. This interrupts the essential processes of these microorganisms, leading to their death.

6. Effective against flu

In addition to having antibacterial properties, it contains vitamins A and C that make it a perfect ally to fight flu and colds, since it also has expectorant action. For this reason, it is common in many home medicine cabinets that coriander infusions are raised as one of the best options to say goodbye to these diseases.

7. Is it an aphrodisiac?

This usage dates back to Ancient Greece, and is even mentioned in the classic Arabic novel "The Thousand and One Nights." It was normal to prepare a drink with coriander, cinnamon, cardamom, cloves and ginger called "hypocrás" because it was the Greek doctor Hippocrates who invented it. It was very popular in France and was given to the bride and groom on their wedding night to awaken passion.

8. For bad breath

In addition to its use in cooking, coriander is good for fighting bad breath as it cleanses the mouth of toxins and is an excellent digestive. To make a natural mouthwash you must add several coriander sprigs to two cups of water and boil them for a few minutes. Then strain it, let it cool and drink or gargle it.

Read More: 10 Great Benefits Of Drinking Water

9. Great digestive

Among the properties attributed by natural medicine to coriander is its diuretic effect to prevent fluid retention and eliminate toxins. In addition, it helps to evacuate food more easily, avoiding disorders such as constipation. It would also increase the absorption of nutrients, filling the body more easily.

10. Against conjunctivitis

Being one of the oldest medicinal plants, it was common for it to be used for various purposes. For example, the Egyptians and Assyrians considered coriander an ideal option against conjunctivitis, as it reduced pain and swelling. This use continues to this day since many Latin grandmothers prepare an infusion with this herb to wash their eyes.

Cautions

Although there are practically no cases of danger associated with the consumption of coriander, experts advise, as with other herbs, that pregnant women refrain from incorporating it into their diet without first consulting a doctor. Its excessive intake could also increase sensitivity to sunlight.

Cow's milk seems to be everywhere and is often taken for granted, but it has many important health benefits, including its ability to help you lose weight, build strong bones and teeth, boost the immune system, reduce fat, protect the heart, prevent diabetes, eliminate inflammation and help stimulate growth.

Cow milk

No matter where you are on the planet, you will almost certainly find cow's milk. In most of the world, it is the main animal milk consumed by humans, although goats, sheep, and even camel milk are popular based on the availability of the animals. 

Cow's milk (derived from bovines) is intended for sucking on young cows, just as human babies are often breastfed on human breast milk. However, the nutritional value and availability of cow's milk have made it one of the most in-demand liquids on the planet. 

More than 6 billion people on the planet drink milk on a semi-regular basis, which means that these animals are an incredibly important part of our global nutritional needs. 

In fact, most governments have established recommendations on how much milk children should consume each day. The role of milk in normal growth and development is extremely important, and parents all over the world know this.

Nutritional Facts for Cow's Milk

Cow's milk is rich in many properties that can affect and stimulate the body in many ways.

• Protein
• Vitamin B
• Vitamin D
• Various minerals
• Organic compounds
• Antioxidants 

Health benefits of cow's milk

With milk packed with a variety of nutrients, it's very difficult not to let it be a part of your life. Let's take a detailed look at the health benefits of cow's milk.

1. It helps to keep hydrated

Thanks to its water content (88%) and minerals, cow's milk favors adequate hydration. There are many studies that show that milk is more effective in hydrating the body after sports than any industrial isotonic drink and even water.

2. It helps you to sleep better

Cow milk contains tryptophan, the amino acid precursor of serotonin, which helps you to be relaxed and sleep better. Tryptophan is an amino acid that promotes sleep and is found in small amounts in all protein-containing foods. It is a precursor of sleep-inducing components such as serotonin (neurotransmitter) and melatonin (a hormone that also acts as a neurotransmitter).

3. It boosts immunity

Milk is more than calcium and protein; Antioxidant compounds like vitamin E, selenium, and zinc can also be found in milk and can search for dangerous free radicals throughout the body that may be causing mutations or chronic diseases. 

Research has already linked the consumption of natural grass-fed cow's milk to reduced levels of cancer and a lower incidence of coronary heart disease. It can also improve the appearance and youth of your skin.

4. Help to reduce inflammatory problems

Milk has often been recommended as a remedy for everything from gout and arthritis to shortness of breath and skin burns. The combination of complete animal proteins, omega-3 fatty acids, and antioxidant compounds in milk makes it an incredible anti-inflammatory substance. 

There is a reason why people drink milk after a spicy meal. The unique combination of nutrients can also calm inflammation, improving the efficiency of digestion and nutrient absorption.

5. Strengthens bones and teeth

Perhaps the most famous benefit of drinking milk is keeping your bones healthy. Entire advertising campaigns have been devoted to the concept that milk builds strong bones, and it is actually quite true. 

The high content of calcium and other essential minerals necessary for bone density, in addition to protein, is available in cow's milk, making it an important dietary consideration not only for your bones but also for your teeth. As you age, your bone mineral density increases and drinking milk can help you maintain your strength.

6. Improve growth and development

As you surely know, protein is an important part of our bodily functions, but there are different types of proteins. Cow's milk contains "complete" proteins, which means that they are directly useful for our body, both in energy production and in natural growth and development. 

When you were children, it is very important to drink milk regularly, as research has largely concluded that growth and development, both physical and mental, can be boosted by this nutritious and natural drink.

7. It prevents Diabetes

Studies have linked the regular intake of milk with the regulation of blood sugar levels in the body. With high levels of B vitamins and essential minerals, cow's milk helps the body's metabolism run smoothly and processes food normally, which can regulate glucose and insulin levels. Maintaining normal blood sugar levels helps prevent or control diabetes to a great extent.

8. It Helps to lose weight

Research has shown that milk can help you lose weight for a number of reasons. It can help satiate your appetite due to its high protein content, along with low calories. 

Additionally, due to its metabolic-boosting capabilities and proteins, it can help provide more energy and prevent one from developing a sedentary lifestyle. Higher metabolism and more activity lead to weight loss.

9. Keep heart-healthy and strong

Grass-fed cows tend to be high in omega-3 fats in their milk, and although this varies depending on where the animal grazes, and what, the benefits are still present in most varieties of milk. 

Omega-3 fatty acids are the "good" form of cholesterol in the body, which can actually help improve heart health and prevent the onset of cardiovascular conditions such as heart attacks or strokes.

Word of Caution

There is some debate about the possible side effects of excessive milk consumption. From prostate cancer research to Parkinson's disease to CMA (cow's milk allergy), there are valid claims and research showing that cow's milk is dangerous under very specific conditions and consumption levels. 

Before giving your milk a big boost, talk to your doctor, who can understand more about the possible effects of milk on your system. However, for most people, milk is a very wise choice for a daily diet.

Hair is one of the great concerns in terms of image and attractiveness for men and women. The fall of hair in their case or have a long, smooth, and shiny hair in the case of them. In the end, almost all problems would be solved if there was some way to grow hair faster. 

According to studies, the hair on the head grows 20 centimeters a year, but using these tips you may be able to increase the speed. First of all, remember that each person is different, and the same hair treatment can have different reactions depending on who uses it. 

Read More: Ayurvedic Tips - How To Stay Healthy In Winter Season

Hair is the continuation of the scalp and is made up of keratin fiber. It is born from the follicles in the dermis and the human being usually has between 100,000 and 150,000 hairs on the scalp. If we add it up with the rest of the head, we get to reach a million.

Tips to make hair grow faster

Below are some tips for hair growth that experts advise their clients for hair growth.

1. Deep conditioning

Condition your hair at least once a month, after leaving it unwashed for longer than usual. This will allow the natural oils to work together with the conditioner, allowing the hair to be deeply nourished.

2. Rinse with cold water

It can be a bit difficult, especially in winter, but it really works to increase hair growth. You only need to do the last rinse with cold water to seal the follicles. This will make your hair shiny and healthier.

3. Treat your hair well

Do not brush the hair too hard, do not pull it, do not detangle wet hair, and try using a comb instead of a brush as it damages and even hairless.

4. Eat properly 

Food is a fundamental part of healthy skin and hair, what you eat makes you beautiful. So if you want to grow hair, so make habits of eating essential nutrients food through a very strict diet.

5. Repair hair ends

Although it is not the option that you like the most, it is necessary to cut the ends of the hair to make it grow better. All damaged hair must be cut to allow it to grow stronger. You don't like it, I know, but it's a small sacrifice that you have to make ...

6. Schedule daily cuts

Take into account how fast your hair grows to schedule the times that you will have to visit the hairdresser to cut the damaged ends. Ideally, do it every six to eight weeks, but you should start to see how your hair works: if it has stopped growing, it is a sign that it is damaged.

Read More: Ayurvedic Medicine For Fever And Body Pain India

7. Talk to your hairdresser

Tell your hairdresser or stylist that you want to grow your hair out, and ask them to show you how much they plan to cut each time you go. This assures the hairdresser that he will not do something you do not want and that your hair will continue to grow.

8. Avoid the heat

Avoid as much as possible the dryer, the iron, the curling iron, and any other source of heat that you can think of. Even if you use protective spray, the heat damages the hair and dries it, both points do not allow it to grow quickly. And if you have no choice but to use heat, look for the best heat protectant.

The hair dye, chemical relaxers, perms, and any other chemical product should be avoided. All of this produces a heat-like effect on your hair, so try to look for peroxide-free dyes and avoid the other options.

9. Use of some accessories

Although accessories are a nice way to adorn your hair, you should avoid those that damage your hair: hair ties that are too tight, barrettes that leave marks, tiaras, and headbands.

Note: Make sure you are getting enough vitamins and minerals and have some healthy fats in your diet.

Home remedies to fasten hair growth

The most important thing you must understand that you are what you eat and your diet also influences the growth of your hair. There are many foods that can help to boost hair growth and now we are going to find out which ones will help you accelerate the growth of your hair.

Two of the vitamins that should not be lacking in your diet for your hair to grow are B1 (pistachios, for example) with which you will be able to stimulate hair growth due to its nutrients, which provide shine. Vitamin C (orange) also helps, indicated for people with split ends and damaged hair.

Read More: Ayurvedic Medicine For Blood Purification

Also, eggs, green leafy vegetables, and nuts are ingredients that you should add to your diet if you want to stimulate hair growth. A trick? Turn the egg into a mask by mixing it beaten with a little oil. Apply the mixture on the scalp (only on the roots), let it act for 3 to 5 minutes, remove it with water, and wash your hair with your usual shampoo.

In short, as you can see, there are many tricks and tips to accelerate hair growth. Not all of them are 'holy hands' with which you will obtain immediate results but if you follow these guidelines, over time you will be able to wear long, beautiful, and shiny hair.

In Ayurveda and Yoga, special emphasis is placed on maintaining health and preventing disease. Through time, the factors of daily life that generate health have been studied in detail, in addition to establishing the seasonal measures that must be followed to be in harmony with the daily and seasonal cycles.

The daily habits are known as dinacharya in Sanskrit whereas the seasonal ones are called rutucharya. Rutucharya consists of adapting the body to the evolution of the seasons, both to produce specific changes in diet and in seasonal routines in the case of extreme seasons.

Read More: Ayurvedic Medicine for Warts Removal

Each season is governed by a dosha because it has the same characteristics and attributes.

• Winter, in the northern hemisphere: December, January, February
• Winter in the southern hemisphere: June, July, August

In both cases Kapha accumulates in our body, due to the cold and humidity, in the spring routines, we will see what happens with this accumulated Kapha. The purpose of doing winter routines well is to control this fact.

Food should be eaten in each season to appease the seasonal doshas, paying special attention to those seasons that correspond to our Prakriti.

Winter routines

Due to the cold, the heat of the skin and peripheral tissues is pushed into the body, so it is necessary to make the digestive fire strong, increases the appetite. However, it is good to eat a hearty breakfast of oatmeal or some hot spiced cereal. Alternating this breakfast with vegetable soups or kitchari. 

Read More: Karakkaya (Haritaki) - The Herb With Many Health Benefits

Then have a tea of ​​dried ginger, cinnamon, and cardamom, with a pinch of cloves. Improves circulation and removes mucus (excess Kapha ) from the system. In any case, if you have an ulcer or intestinal inflammation, it is better not to take this as it is very hot.

At noon, you can have a hot soup, whole grain bread with ghee or oil, and steamed vegetables among others. Add hot spices when cooking. It is better not to take any naps after eating because it increases Kapha and slows down metabolism.

Winter is the best time to eat protein. Dinner must be early between seven and eight; with meals, you can drink red wine to aid digestion. In general, at this time you should eat 35% cereals, 20% proteins and 35% vegetables, and 10% fruit.

Winter tips

Usually, in winter the sky is cloudy, and it is cold, the movement is slow and therefore it is a Kapha season. A diet to reduce Kapha is important especially in people of this constitution, however, the qualities that aggravate vata, such as dryness and cold can also be present on winter days, therefore vata individuals should be aware and not abandon the whole autumn routine.

• You don't have to get up as early as in summer and autumn, since the sun rises later, at 7 o'clock is an ideal time.
• You can recite a prayer in gratitude to Mother Earth, or a mantra that you especially like, the Gayatri mantra is an option.
• You have to clean your teeth (with an herbal paste such as cloves or cinnamon) and your tongue, with your face and hands. Then we do our natural needs.
• We will have a glass of hot water with honey and lemon.
• If we have not had a satisfactory bowel movement, we sit back in the bathroom, to stimulate the eliminating action in us. If we do that every day the body will get used to it and it will soon be satisfying.
• You can do some yoga poses, they will help you open the chest and cleanse the breasts, and eliminate possible congestion.
• Once the yoga session is finished, you can close it with pranayama that warms you like Bhastrika (breath of fire), which cleanses Kapha dosha. Next, you breathe through the right nostril to promote circulation and warmth.
• It is not necessary to go out unless necessary since it is a season to hibernate, therefore meditation is important.
• Then we apply sesame oil all over our bodies and take a hot shower. Sesame oil, which is hot, benefits all constitutions in winter.
• For a good breakfast, we can have cereal cream.

Ayurvedic infusion for winter

• Ginger (1/2 tablespoon)
• Cinnamon (1/2 tablespoon)
• Clove: a pinch

First of all heat the water to the boiling point now add the herbs and cover at least ten minutes, now drink the infusion. It will warm us up and remove the mucus from the system. If we have an ulcer this tea is not recommended, it is too hot. You can swap the cinnamon for cardamom.