How to Reduce Your Potbelly

 A potbelly is the ugly protuberance often seen in the mid-section of most middle aged men and even women. Unfortunately, many young people have also started sporting a potbelly nowadays, due to various reasons which will be explained in detail in the following paragraphs.

Definition of Potbelly: Normally a person is said to be having a potbelly if the abdominal circumference is 40 inches or more in men and 35 inches or more in women. Please note however, that these figures apply mostly to people in the US. For the Asian population, the figures would be approximately in the range of 35.5 inches or more in men, and 30.5 inches or more in women.

Significance: In addition to the socially embarrassing dimension, a potbelly can have dangerous health implications. Abdominal fat is of two types: subcutaneous fat which can be felt just below the skin by pinching with two fingers, and visceral fat, which cannot be felt, but is present in and around the internal organs of the abdomen. This visceral fat does serve some important functions like protecting the internal organs, and providing warmth and energy in extreme cold and starvation situations.

However, excess amounts of this fat can increase the risk of medical conditions such as heart disease, type II diabetes, high blood pressure, increased risk for stroke, asthma, dementia, and certain types of cancer, sleep apnea, heartburn, migraine, osteoarthritis, fatty liver disease, and kidney disease.

Reducing pot belly: A pot belly may result from a faulty diet, faulty lifestyle, increasing age or just plain genetics. Pot belly reduction is only possible with a combination of diet modifications, lifestyle modifications, and exercise. What works best for one person may not work at all for someone else, so a lot of experimentation and trials are required before one can settle down to a tailor-made regimen for reducing the waist line. A detailed description follows:

1) Diet modifications:

a) Stop overeating. Develop the habit of portion control and making food choices.

b) Reduce carbohydrate intake and increase protein intake. Eat healthy foods like whole grains, fruits and vegetables, lean proteins such as fish, poultry, beans, soy and low-fat dairy and healthy fats such as oil and nuts, instead of refined carbohydrates and foods high in trans and saturated fat. Eating foods rich in soluble fiber might help too; these include fruits, vegetables, legumes, oats, quinoa and barley. Healthy high fat foods which may help reduce body fat include avocados, chia seeds, eggs, fatty fish, nuts and nut butters, and olives.

Fatty fish include salmon, herring, sardines, mackerel, and anchovies. Healthy fruits include berries (strawberries, blackberries and raspberries), citrus fruits (mango, kiwi, guava, grapefruit and red grapes), and tropical fruits (apple, pear and pomegranate). Healthy vegetables include acorn squash, sweet potato, pumpkin, beet, bell peppers, and broccoli sprouts. Healthy nuts and seeds include macadamia nuts, walnuts, pumpkin seeds, flax seed, sunflower seeds and chia seeds. Beverages which may help reduce belly fat include apple cider vinegar, lemon water, red wine and green tea. Herbs and spices which may reduce inflammation as well as burn belly fat include turmeric. cinnamon, cloves, ginger, garlic, cayenne pepper, rosemary and tulsi (basil) 

c) Drink plenty of water instead of soda, sweet tea, and fruit juice.

d) Avoid or reduce alcohol intake.

e) Stop midnight snacking.

f) Adopt practices like intermittent fasting, where food is taken only within an 8-10 hour window period.

g) For food sensitivity, it may be necessary to cut down on gluten and dairy products.

2) Lifestyle modifications:

a) Reduce stress, since stress can increase cortisol secretion and thereby increase appetite and weight gain. Relaxation exercises, deep breathing, and meditation can help reduce stress.

b) Get sufficient sleep in the range of 6-8 hours.

c) Stop smoking.

d) Get out of the habit of inactivity.

e) Befriend health-conscious people.

3) Exercise:

a) Getting sufficient exercise is key to consistent weight loss and reducing pot belly. A mix of resistance training and aerobic activity gives the most benefits. Usually, about 150 minutes of moderate-intensity aerobic activity (fast walking and cycling) or 75 minutes of vigorous activity (running and playing basketball) a week, along with at least two days of muscle-strengthening activities would be considered sufficient.

b) It should be kept in mind that strength training exercises may increase lean muscle; this would reduce pot belly fat, but the weight may remain unchanged. So people with a pot belly should concentrate more on the abdominal girth and how their clothes fit them, rather than focusing on the weighing scale.

c) Activities which are good for pot belly reduction include walking, jogging or running, swimming, biking, jumping rope, rowing, and tennis. Climbing and going down the staircase may be a good option for some. It should be kept in mind that some activities and exercises may not be recommended for people with serious heart or lung conditions, advanced joint disease, back problems and pregnant women.

d) High intensity interval training (HIIT) pairs bouts of intense exercise with periods of less intense activity to burn calories. For instance, HIIT might involve a cycle of walking for 3 minutes, then running for 30 seconds. HIIT may reduce body fat more effectively than other types of exercise. Because of the short periods involved, HIIT may also be a good way to reduce belly fat.

 

e) Making a point of increasing activity levels throughout the day helps burn calories and thereby reduces belly fat. Moving more can also strengthen the muscles and elevate the mood. Tips for increasing daily activity levels include taking regular stretching breaks when sitting for long periods; taking the stairs instead of the elevator; walking or cycling instead of driving or taking public transit; parking further from a destination; and using a standing desk.

f) Core exercises which involve the abdominal muscles include i) mountain climbers ii) basic crunches iii) bicycle crunches iv) flutter kicks v) squats vi) high knee and vii) plank. There are many variations to these exercises and these need to be increased gradually as per individual tolerance. It is best to take the help of qualified and experienced fitness trainers for getting the best out of these exercises.

g) Yogasanas can also be utilized to reduce weight as well as belly fat. There are many such yogasanas which may be effective; however, only some few which specifically involve the abdominal muscles and reduce abdominal fat are mentioned here. These are also comparatively easy to do on a regular basis. These include i) Paschimottanasan ii) Bhujangasana and iii) Dhanurasan. Kapalbhati (a special type of controlled breathing) may also help reduce belly fat.

h) Walking is probably the only simple and safe exercise to reduce weight and thereby also reduce pot belly, which can be done by almost anyone; however, significant weight reduction may require strict implementation of the 10,000 steps daily regime, at least for about 4 to 5 days a week.

The writer is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com

Joint Diseases – Ayurvedic Herbal Treatment

Diseases of the joints can be classified mainly into two categories: 1) Diseases of joints resulting from inflammation 2) Diseases of joints resulting from degeneration.  In clinical practice, very often, there is a considerable overlap between the two.

The common joint diseases mainly encountered are as follows:

1) Osteoarthritis: This is known as the ‘wear and tear arthritis’; the commonest presentation being osteoarthritis of the knees. Basically, this condition results from degeneration of the joint cartilage due to trauma, overuse, obesity, or familial tendency. This disease is usually progressive, meaning conservative treatment does not stop it from progressing.

2) Rheumatoid Arthritis: This is an autoimmune disease primarily causing inflammation, pain and swelling in the small joints. Anti-inflammatory drugs, steroids and immune suppressants can bring about a response, but there is no long term cure. Most autoimmune disorders affect the joints in the long run.

3) Spondyloarthropathies: This is a group of joint disorders that usually include ankylosing spondylitis, psoriatic arthritis, inflammatory bowel disease associated arthritis, and reactive arthritis aka Reiter syndrome. Most patients have an involvement of the spine, though in a few patients, large joints may be involved. Treatment is mostly symptomatic and supportive.

4) Gout: This is a metabolic disorder with high uric acid being deposited in excess, mainly in the big toe. This can be treated with drugs and diet control.

5) Bursitis: This is inflammation of bursae, which are fluid filled sacs which provide cushioning and sliding surfaces for tendons close to joints. Trauma and overuse are the most likely cause of inflammation leading to bursitis. Treatment is again symptomatic.

Global Burden of Joint Diseases: As per 2019 estimates, nearly 530 million people were affected globally with osteoarthritis, with nearly 65 million cases in India alone. During this same period, 224 million cases were affected worldwide with rheumatoid arthritis. This is the severity of joint disease and the huge burden it places in terms of economic loss, loss of working hours, severe compromise in quality of life, and not to mention the burden in terms of increased morbidity and mortality.

In most households, several senior citizens and middle aged people; also some unfortunate young individuals, are forced to limit themselves to their houses due to severe restriction in activity resulting from joint diseases. The same story plays out even in the houses of health professionals themselves, since conservative allopathic treatment has limited benefit, especially in rheumatoid arthritis, while the surgical treatment of osteoarthritis calls for huge expenses which are beyond the reach of most individuals who are paying for their treatments.

In such a scenario, it would be worthwhile to consider and review the enormous treatment potential of Ayurvedic herbal medicines for all joint diseases.

Ayurvedic Herbal Treatment of Joint Diseases: Ayurvedic treatment for all joint diseases is with three treatment modalities: 1) Local application: Medicines like Narayan oil, Mahamash oil, Vishgarbha oil, and Gandhapuro oil are used as local application and are followed up with medicated steam fomentation usually using Rasna (Pluchea lanceolata) leaves. This is highly effective in reliving joint pain, swelling and stiffness.  2) Oral medications: These include herbs like Guggulu (Commiphora mukul), Rasnamul (Pluchea lanceolata), Guduchi (Tinospora cordifolia), Punarnava (Boerhaavia diffusa), Shunthi (Zinziber officinale), Shallaki (Boswellia serrata), Amalaki (Emblica officinalis), Ashwagandha (Withania somnifera), Bala (Sida cordifolia), Shatavari (Asparagus racemosus), Arjuna (Terminalia arjuna), and Asthishrunkhla (Cissus quadrangularis). These medicines have excellent anti-inflammatory properties, are good immune modulators, and can be given safely for prolonged periods in high doses without serious adverse effects.3) Panchkarma Procedures: Panchkarma procedures like snehan (oleation), swedan (fomentation), virechan (induced purgation), basti (medicated enema), and rakta-mokshan (blood-letting) have immense additional therapeutic value in bringing about remission in very advanced joint disease too.

A combination of these three treatment modalities can help Ayurvedic treatment to bring about a complete remission in most patients affected with rheumatoid arthritis and other types of inflammatory arthritis. Ayurvedic herbs can repair joint cartilage and help heal advanced osteoarthritis and indeed remove the need for joint replacement. Ayurvedic herbal treatment can thus bring about significant improvement in all types of joint diseases. It is the need of the hour to bring about global awareness about the immense treatment potential of Ayurvedic herbal medicines in joint diseases.

The writer, Dr A A Mundewadi, is available as an Ayurvedic Consultant at 

https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com

Recurrent Abortions – Ayurvedic Herbal Treatment

Definition: Recurrent abortion or pregnancy loss is defined as two or more consecutive loss of pregnancy. Infertility in the woman – along with many other reasons - may also be due to recurrent abortion within the first few weeks, and may go unnoticed, since the bleeding occurs at the time of the next expected period.

Causes of Recurrent Abortions: 1) Anatomic defects such as unicornuate or bicornuate uterus, and the presence of fibroids 2) Genetic problems, which are usually the commonest cause of recurrent abortions 3) Hormonal abnormalities, which are most common in PCOS 4) Immunological factors 5) Heamatological problems such as intensive angiogenesis, coagulation or fibrinolysis 6) Infectious agents like toxoplasmosis, rubella, cytomegalovirus and herpes and 7) Environmental effects like obesity, low weight, intake of caffeine, alcohol, tobacco and recreational drugs, stress, diseases of kidney, liver and autoimmune disorders, and the use of medications like NSAIDs and aspirin.

Conventional Treatment of Recurrent Abortions: This consists of 1) Reassurance and 2) Treating the known cause. Treatment includes a) medications like Heparin, Metformin, Progesterone, HCG hormone, immunotherapy, and b) surgery for incompetent os and fibroids 3) Avoidance of smoking, alcohol, and recreational drugs and 4) taking a well-balanced, nutritional diet. The overall results and success rate with this approach is however, not very impressive.

In this scenario, it would be worthwhile to consider the Ayurvedic herbal treatment for this condition.

Ayurvedic Herbal Treatment of Recurrent Abortions: In Ayurvedic texts, abortion before the fourth month is mentioned as Garbhastraav, while beyond this period, it is known as Garbhapaat. Ayurveda also mentions habitual abortions with terms like Apraja, Putraghni Yoni, and Jataharini.

In Ayurvedic treatment too, the principle of treatment is to treat the known cause. While surgery can take care of causes amenable to surgery, the medical treatment, for the remaining causes, is divided into two main categories:

1) Ayurvedic Treatment to Achieve Pregnancy/Conception: This includes herbs like Yashtimadhuk (Glycerrhiza glabra), Guduchi (Tinospora cordifolia), Laghu Kantakari (Solanum xanthocarpum), Bruhat Kantakari (Solanum indicum), Pippali (Piper longum), Gokshur (Tribulus terrestris), Bharangmul (Clerodendron serratum), Dadim Patra (Punica granatum), Usheer (Andropagan muricatum), Rasna (Vanda Roxburghi), and Manjishtha (Rubia cordifolia).

These medicines have antiviral and antimicrobial actions, are immune modulators, combat immune complexes, correct oxidative damage at the placental level, and promote pregnancy.

2) Ayurvedic Treatment to Maintain Pregnancy and Avoid Complications: This includes herbs like Shatavari (Asparagus racemosus), Vidari (Ipomea digitata), Shrungatak (Trapa bispinosa), Amalaki (Emblica officinalis), Bala (Sida cordifolia), Ashwagandha (Withania somnifera), Yashtimadhuk (Glycerrhiza glabra), Saariva (Hemidesmus indicus), and Gokshur (Tribulus terrestris).

These medicines provide essential nutrients and immune modulation, have excellent anti oxidant properties, and improve the birth weight of the foetus.

Garbhapal Ras is a traditional Ayurvedic medicine known to similarly provide nutrients and help maintain a healthy foetus to full term.  Likewise, a group of medicines known as Laghu Malini Vasant, Madhu Malini Vasant, and Suvarna Malini Vasant are known to nourish all seven tissues of the body as per Ayurvedic physiology, and are considered useful in nourishing the foetus and stabilizing pregnancy.

Ayurvedic texts also mention Masanumasik Garbhini Paricharya; this includes information pertaining to a) The diet for each month of pregnancy b) The do’s and don’ts for each month of pregnancy and c) specific treatment for each month of pregnancy. This includes a separate group of herbs to be given at each month of pregnancy to provide nutrition as per the month-wise growth of the foetus, and to prevent foetal anomalies and accidents.  These medicines can be taken in the form of powder, paste, decoction or medicated ghee.

A Pertinent Observation: Ayurveda has an established and safe system of treatment for infertility and recurrent abortions; the treatment procedure is safe and tried and tested for decades. It is rather unfortunate that a sizeable population of childless couples all over the world, including health professionals, go through their entire lives without experiencing the joys and wonders of conception and parenthood, simply because they are totally unaware of this System of AYURVEDA, and the immense potential it has in the treatment of infertility and recurrent reproductive/conception loss.

The writer, Dr A A Mundewadi,  is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com

Premature Ejaculation (PE) – Ayurvedic Herbal Treatment

Premature Ejaculation (PE) is a sexual dysfunction and is defined as the regular inability to delay ejaculation for more than a minute after penetration during intercourse. This is different from erectile dysfunction (ED), which is inability to achieve and maintain penile erection.

This may happen even in normal persons from time to time; it needs to be treated if it happens regularly or persistently. PE may be lifelong (primary) or acquired (secondary).

Causes of PE: Physical, psychological or emotional, or a combination of several causes, may be present. These include a poor body image, poor self esteem, depression, history of sexual abuse (either as victim or perpetrator), guilt, worry, anxiety, stress, problems with current relationship or sexual partner. Physical causes include ED, disturbed hormones, neurological causes, and inflammation of the prostate or urethra. Certain drugs like recreational drugs may also be responsible.

Conventional Treatment of PE: This includes 1) Changes to the sexual routine such as a) prior masturbation b) other sexual activity to divert the mind and relieve performance pressure c) start and stop method and d) squeeze method; the last 2 can be done either by the male or his sexual partner, and needs to be done at least three times a week. All these methods may take several weeks to be effective, or may be ineffective altogether. 2) Pelvic floor exercises including kegel exercises; these may need to be done for several weeks to several months to be effective.3) Decreasing sensitivity by using a condom or anaesthetic spray or ointment. 4) Medicines like Viagra may help both with PE and ED.5) Counselling for both sexual partners and 6) Treating anxiety, depression etc.

Natural Treatments and Foods which may help with PE: These include 1) Zinc and magnesium supplements 2) nuts 3) dark chocolate 4) dry fruits 5) garlic 6) seafood 7) dark leafy vegetables 8) beef and lamb.

Ayurvedic herbal Treatment for PE: The medicines which help with ED may also be equally effective for PE. The Ayurvedic treatment of PE can be in the form of: A) Local application: These include oils or ointments of medicines like Jyotishmati (Celastrus paniculatus), Latakasturi (Musk mallow), Jaiphal (Nutmeg), Lavang (cloves) and Tejpatta (Bay leaves). These medicines have a stimulant effect which causes vasodilation when applied to the penis, and help in maintaining erection and may also help delay ejaculation. B) Oral medications: These include several Ayurvedic medicines which have different modes of action in treating ED and PE. These include the following: 1) Herbs like Dalchini (Cinnamon), Adrak (Ginger), Methi (Fenugreek), Kesar (Saffron) and fruits like Anar (Pomegranate). All these have blood thinning properties, reduce cholesterol, and increase blood flow in the arteries 2) Herbs and Foods which increase Testosterone: these include Ashwagandha (Withania somnifera), Gokshur (Tribulus terrestris), Safed Musli (Chlorophytum borivilliunum), Shatavari (Asparagus racemosus), Shilajit (Asphaltum punjabianum), Kraunch beej (Mucuna pruriens), Carrots, Beetroot and Spinach 3) Central nervous system stimulants: These act on the nervous system and increase sexual desire. These include medicines like Shilajit, Vardhara (Argyreia nervosa), Shuddha Kuchla (Purified nux vomica), Abhrak Bhasma (purified Mica), Kasturi (Moschus chrysogaster) and Vang bhasma (Purified Tin ash) 4) Nervous system sedatives: These reduce anxiety, stress and relax muscles and thereby help in ED and PE.  These include medicines like Brahmi (Bacopa monnieri), Shankhpushpi (Convolvulus pluricaulis) and Jatamansi (Nardostachys jatamansi) 5) Some medicines are traditionally known to reduce sensitivity and increase ejaculation time; these include Jaiphal (Nutmeg) and Akarkarabh (Anacyclus pyrethrum) 6)Nervous system stabilizers: On a long term basis, these medicines help stabilize the nervous system and therefore help with ED as well as PE. Medicines included in this category include Swarna bhasma (Purified Gold ash), Raupya bhasma (Purified Silver ash) and Ras Sindoor. Some well known Ayurvedic formulations which belong to this category are Bruhat Vat Chintamani, Bruhat Kasturi Bhairav Ras, Vasant Kusumakar Ras, and Trivang Bhasma.

It is important to note that most of the above mentioned herbs exhibit therapeutic actions at multiple levels, and may also have both short acting as well as long acting properties.

Disclaimer: Avoid self medication. Do not stop or change medication without medical advice. Take treatment from qualified and experienced physicians. Even for Ayurvedic medicines, take advice from a qualified and experienced Ayurvedic practitioner. Use good quality medicines and herbs. Avoid taking herbal powders of undisclosed content and from unreliable sources.  

The writer, Dr A A Mundewadi, is available as an Ayurvedic Consultant at  https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com

Increase Testosterone with Ayurvedic Herbal Treatment

Testosterone is a key male sex hormone that regulates fertility, muscle mass, fat distribution, and red cell production. Testosterone levels tend to drop with ageing; testosterone supplements are prescribed only for specified conditions, and not to counter the natural, age-related decrease. Replacement therapy is available, but it has its own risks and side effects.

Testosterone is produced primarily by the testicles in the Leydig cells. Females also produce testosterone usually in smaller amounts; usually in the ovaries and adrenal glands. The pituitary in the brain regulates testosterone levels, and this testosterone assists in the development of mature sperm.

Symptoms of Low Testosterone: 1) Reduced sex drive 2) Erectile Dysfunction 3) Low sperm count 4) Enlarged breast tissue 5) Loss of body hair, muscle bulk, strength 6) Increase in body fat.

Causes of Low Testesterone: 1) Trauma or infection of the testicles 2) Medications like opiate analgesics 3) Diseases like diabetes, kidney and liver disease, obesity, HIV/AIDs, and 4) Genetic diseases like Klinefelter Syndrome.

High Testosterone Effects: In men, high testosterone can lead to precocious puberty. In women, it may cause male pattern baldness, a deep voice, menstrual irregularities, swelling of clitoris, reduced breast size, change in body shape, acne, oily skin, facial hair growth, and increased risk of uterine fibroids.

Increase Testosterone Levels Naturally: 1) Exercise and lift weights 2) Eat adequate amounts of protein, fat and carbohydrates 3) Minimize stress and cortisol levels 4) Get some sun exposure or take vitamin D supplements 5) Consider taking supplements, especially Zinc 6) Get good quality sleep 7) Avoid oestrogen-like chemicals like BPA and parabens 8) Control alcohol intake

Foods that Increase Testosterone: These include fatty fish, dark leafy vegetables, cocoa products, avocados, eggs, berries, cherries, pomegranates, shellfish, carrots and beet.

Ayurvedic herbs that Increase Testosterone: Ashwagandha (Withania somnifera), Gokshur (Tribulus terrestris), Safed Musli (Chlorophytum borivilliunum), Shatavari (Asparagus racemosus), Shilajit (Asphaltum punjabianum), Kraunch beej (Mucuna pruriens), and Adrak (Ginger).

Ideally, age related drop in Testosterone should be treated first by natural methods and food stuffs as mentioned above. If the response is not adequate, it is recommended that you seek the advice of an experienced and qualified Ayurvedic Physician for Ayurvedic herbal treatment. 

The writer, Dr A A Mundewadi, is available as an Ayurvedic Consultant at  https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com