Lehar Naturopathy

21/07/2025

A proud moment as AI in Ayush systems is featured in WHO’s global report, recognized for its pioneering use of Artificial Intelligence (AI) in traditional medicine.

This milestone marks the convergence of traditional medicine with modern innovation, positioning India as a global leader in tech-powered healthcare.

06/07/2025

As the earth turns lush and alive, our bodies may not always echo the same vitality—seasonal coughs, sluggish digestion, skin flare-ups, or immune imbalances often surface during this time.
But nature never brings a challenge without its remedy.

This monsoon, let ancient Ayurvedic wisdom help you stay rooted, resilient, and radiant.
Save this post as your go-to guide for seasonal harmony:

🌿 Neem – Nature’s detoxifier. It purifies the blood, strengthens immunity, and shields the skin from seasonal breakouts. Chew on fresh twigs or rinse with neem-infused water for a traditional touch of healing.

🌱 Mint (Pudina) – Cooling, calming, and clarifying. It soothes digestion, clears respiratory passages, and refreshes both body and mind—especially vital in humid conditions.

✨ Turmeric (Haldi) – The golden protector. Anti-inflammatory, immune-boosting, and infection-fighting, a warm haldi drink can be your daily shield against monsoon blues.

🫚 Ginger (Adrak) – Your digestive fire-starter. It combats bloating, supports gut health, and eases cold-induced stiffness—especially essential during damp, chilly spells.

🌿 Giloy (Guduchi) – Called ‘Amrita’ for a reason. This rejuvenating herb balances immunity, fights recurrent fevers, and helps the body adapt to seasonal shifts with grace.

Let the rains revive your spirit, not your symptoms.
Let Ayurveda guide you home to balance, health, and ease. 🌧️✨

21/06/2025

🧘‍♀️ Happy International Day of Yoga!
Today, we celebrate the ancient wisdom that connects mind, body, and soul.
Let’s embrace the power of balance, breath, and inner peace through yoga — not just today, but every day. 🌞

✨ Yoga for One Earth, One Health

15/06/2025

Dive into the amazing world of Coconut Water! 🥥 Often called 'Mother Nature's Elixir,' it's packed with electrolytes, vitamins, and minerals. From boosting immunity to aiding digestion, this natural wonder is your go-to for a healthy and refreshed you. What's your favorite way to enjoy coconut water? Share in the comments! 👇

02/05/2025

Old hospitals always had sun decks… but why?

Because before antibiotics existed, doctors turned to nature’s most powerful healer: sunlight.

Tuberculosis wards, psychiatric centers, and chronic disease units were built with exposure to fresh air and sunshine in mind.
It was called heliotherapy — the medical use of sunlight to support recovery.

• Sunlight boosts Vitamin D — essential for immunity
• It improves mood and mental health
• It regulates circadian rhythm and sleep
• It kills pathogens on skin and in air

What we now call “evidence-based medicine” once began as observational wisdom.

Maybe it’s time we revisit some of these “old school” practices — and restore respect for the body’s innate healing power.

Nature still works. We just stopped prescribing it.

25/04/2025

Nutrition in Mythology: Ancient Wisdom, Modern Science

Long before nutrition labels and clinical diets, food was revered and even worshipped in ancient texts.

In Indian mythology and Ayurveda, food is seen as medicine, energy, and spiritual fuel. A few timeless gems:

1. Satvik, Rajsik, and Tamsik Diets
Ancient texts categorize food by how it affects the mind:

Satvik (pure, calm) – fruits, vegetables, grains
Rajsik (active, passionate) – spicy, rich foods
Tamsik (lethargic, heavy) – fried, stale foods
Modern Take: Satvik diets align surprisingly well with anti-inflammatory and gut-friendly eating.

2. Lord Dhanvantari & the Origin of Ayurveda
He emerged from the ocean carrying Amrit (elixir of life) and herbs symbolizing food and healing being intertwined.

3. Fasting in Mythology
Many festivals involve fasting not as punishment, but to detox, reset digestion, and build discipline.
Modern science now links fasting to metabolic benefits and autophagy!

Ancient traditions may not have had RDA charts, but they deeply understood the impact of food on body, mind, and soul.

Ever come across a food belief in mythology that made you go “Wait… that makes sense”?

23/04/2025

Health in Your Hands-Diabetic Series

Why Some Foods Spike Sugar Levels and Some Don’t – Let’s Talk GI, GL & Calories

Have you ever wondered why a bowl of white rice makes you feel sleepy and hungry soon after… but a bowl of dal keeps you going for hours?

It’s all about how food affects your blood sugar and that’s where three simple terms come in:

1. Glycemic Index (GI):
This tells us how fast a food raises your blood sugar.
* High GI foods like white bread or sugary cereals raise it quickly.
* Low GI foods like oats or legumes raise it slowly and steadily.
(GI is a fixed value based on research , no formula needed, just look it up for each food)

Reference Range for GI:
- Low GI: ≤ 55
- Medium GI: 56–69
- High GI: ≥ 70

2. Glycemic Load (GL):
GL gives a more realistic picture by considering the portion size too.
Formula: GL = (GI × Carbohydrates in grams per serving) / 100
Even high GI foods can be balanced with smart portion control.

Reference Range for GL per serving:
- Low GL: ≤ 10
- Medium GL: 11–19
- High GL: ≥ 20

3. Calorie Count:
Calories measure the energy a food gives you, but quality matters.
Formula: Calories from carbs = Carbs (g) × 4 kcal
The same calories from whole foods and processed sugar behave very differently in your body.

General Guidelines (for adults):
* Average daily intake: ~1800–2200 kcal/day (depends on age, gender, activity level)
* Per meal: Usually 400–600 kcal recommended for balanced control
* Carb contribution: 45–60% of daily calories (but varies for diabetics)

Let’s bring this to life with one simple example: White Rice
GI = 73 (high)
*Carbs in 150g cooked rice = 40g
As shown in the image below :
GL = (73 × 40) / 100 = 29.2 → That’s a high glycemic load
Calories = 40g × 4 = 160 kcal (from carbs alone)

What does this mean?
This portion of white rice can spike sugar levels fast and isn’t very filling by itself.

Just swap half of it with dal and veggies, then the GI and GL drop, protein and fiber go up, and blood sugar stays more stable.

So what should we do?
> Choose more natural, whole foods that are low in GI & GL
> Watch portion sizes, even healthy foods can add up
> Pair carbs with protein or fiber to slow down sugar spikes
> Don’t just count calories, focus on the quality of those calories

You don’t have to give up your favorite foods, you just need to be smarter about how you eat them.

Same meal. Smarter plate. Better control.

If you’re looking for a personalized approach to managing diabetes through food and lifestyle, I’m here to help.
DM

21/04/2025

Did you know about 1/3 of indians (38%) suffer from non-alcoholic fatty liver disease (NAFLD)
so what is fatty liver?
Fatty liver, also known as hepatic steatosis, is a condition characterized by the accumulation of fat in the liver cells. This excess fat can hinder liver's normal function and lead to inflammation and damage.
It is completely reversible by the following lifestyle changes -
• Limiting saturated and trans fat - saturated and trans fat can increase liver inflammation and worsen fatty liver disease, instead you can opt for lean proteins and healthy fats such as nuts, seeds and fish.
• Reducing added sugar - sugar can increase the fat accumulation in the liver, choose whole fruits instead of sugary snacks and always avoid hidden sugars in processed foods.
• Restricting alcohol intake - Alcohol can exacerbate liver damage in individuals with fatty liver disease. It's typically recommended to avoid alcohol altogether.
• Managing Portion Sizes - Controlling portion sizes can help prevent overeating and promote weight loss, which can improve liver health.
• Staying Hydrated - Drinking plenty of water supports overall health and can aid in digestion and detoxification.
Always remember, fatty liver can always be cured with little dietary alterations and physical activity.

20/04/2025

20/04/2025

Eating Out? Here's How to Keep It Tasty and Healthy -

We all love our chaat, biryani, and butter naan, and let’s be honest, eating out is a big part of our social life. The good news? You don’t need to skip the fun to stay healthy. Just make smarter swaps!

Here’s how you can enjoy your meal without the guilt:

• Start light: Begin with a bowl of soup or a salad (skip the cream!)
• Tandoor > Fryer: Go for tandoori, grilled, or steamed options instead of fried starters
• Say yes to fiber: Add a side of sautéed veggies, dal, or a bowl of curd for balance
• Downsize the carbs: Share your naan/rice or ask for half portions
• Choose your drink wisely: Buttermilk, coconut water, or plain water beats cola any day
• Portion is power: Order less, eat slow, and pack the rest if needed.

You don’t have to be perfect, just be mindful.

Because health isn’t about restriction. It’s about balance, even when you're at your favorite restaurant

20/04/2025

The Hidden Link Between Minerals and Oral Health

Your teeth and gums are living tissues that depend on a steady supply of specific minerals to remain resilient against decay, inflammation, and infection.

1. Calcium and Phosphorus: The Structural Guardians

These minerals are the building blocks of hydroxyapatite, the crystalline structure of teeth and bones.
• Deficiency leads to demineralization, increased sensitivity, and a higher risk of cavities.
• Calcium absorption depends on vitamin D and magnesium, making synergistic supplementation essential.

2. Magnesium: The Silent Regulator

Magnesium helps stabilize enamel and regulate calcium-phosphorus metabolism.
• Low magnesium levels can lead to soft enamel, gum inflammation, and even tooth grinding (bruxism) linked to neuromuscular tension.
• As a herbalist, incorporating magnesium-rich herbs like nettle, oatstraw, or dandelion leaf can be a gentle and natural way to restore balance.

3. Zinc: The Gum Protector

Zinc is critical for wound healing, immune support, and controlling plaque-causing bacteria.
• Zinc deficiency has been linked to gingivitis, halitosis, and slower healing after dental procedures.
• Topical forms (like zinc mouth rinses) plus systemic intake work best.

4. Boron and Silica: Forgotten, but Powerful
• Boron supports the metabolism of calcium, magnesium, and vitamin D. It has anti-inflammatory effects beneficial for periodontal health.
• Silica, found in herbs like horsetail, strengthens connective tissues and supports collagen synthesis—vital for healthy gums and jawbones.

5. Iron: The Oxygen Carrier

Low iron levels can lead to pale gums, ulcers, and increased infection risk due to poor oxygenation. Iron deficiency is also linked to burning mouth syndrome and angular cheilitis.

6. Iodine and Selenium: Thyroid–Oral Axis
• A healthy thyroid (dependent on iodine and selenium) influences oral health via saliva production, which buffers acids and protects against cavities.
• Herbal iodine sources like sea moss or bladderwrack can be used with care in those with suboptimal thyroid function.

20/04/2025

🌿 THE ROLE OF MICRONUTRIENTS IN DISEASE PREVENTION 🍊
Micronutrients may be small in quantity—but they have a massive impact on your health.
While macronutrients (carbs, protein, fats) fuel your body, micronutrients (vitamins and minerals) fine-tune your system for optimal performance and long-term disease prevention.
Yet, most of us unknowingly fall short on these essentials. Let’s unpack why they matter more than we think:
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1. Why Vitamins & Minerals Are More Than Just Supplements 🧬✨
Micronutrients are biochemical keys that power everything from immunity to metabolism:
🔹 Vitamin D regulates mood and supports bone health
🔹 Iron enables oxygen transport in the blood
🔹 Zinc supports immunity and wound healing
🔹 Magnesium helps with muscle function, stress relief, and sleep
🔹 B-complex vitamins support brain function and energy metabolism
🧠 Micronutrient imbalances don't always scream—sometimes they whisper: fatigue, low immunity, hair fall, mood swings, or frequent illness.
💡 They’re not optional—they’re essential for prevention, healing, and longevity.
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2. Common Deficiencies & How to Fix Them 🚨🍽️
Modern diets + stress + processed foods = rising deficiencies, even in people who “eat well.”
Most common deficiencies include:
🔸 Vitamin D – due to indoor lifestyles
🔸 Iron – especially in menstruating women
🔸 Vitamin B12 – often low in vegetarians
🔸 Magnesium & Zinc – lost during chronic stress
🔸 Calcium – crucial for women over 30
✅ Fix it with:
• Whole, colorful foods: leafy greens, nuts, seeds, legumes, fruits, dairy, whole grains
• Sunlight exposure for Vitamin D
• Blood tests + functional foods + strategic supplementation (only if needed)
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3. Food vs. Supplements: What’s Better? 🥦💊
🔹 Food first is the golden rule. Nutrients from whole foods are better absorbed, come with co-factors, and offer a complete nutritional profile.
🔹 Supplements can bridge gaps when food alone isn’t enough—but they should be evidence-based, not marketing-driven.
💡 Supplements are not substitutes. They’re add-ons, not the foundation.
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✅ The Bottom Line:
Micronutrients are small but mighty. Nourishing your body with the right vitamins and minerals today means lowering your risk of diseases tomorrow—naturally.
If you’re feeling low on energy or falling sick often—it might be time to look beyond calories and start thinking micronutrients.