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Rishikesh: The Yoga Capital of the World and Its Timeless Connection to Inner Wellness

Reading Time: 9 minutesRishikesh: The Yoga Capital of the World and Its Timeless Connection to Inner Wellness What would you say if I told you that I know a sure-shot healing method to alleviate the effects of that occasional nagging stress headache, that resident constipation, those tired eyes, the slowly emerging pot-belly etc. etc. Yes, you got it right! There is one superpower that can be used by all of us for a healthy body and mind and it is called Yoga!! You can call it the next best medicine, after laughter (as laughter is the best medicine). Yoga has now become a lifestyle, which is helping thousands of people all across the globe, to build a good body and mind and improve the quality of life.   We can trace the origins of Yoga to Rishikesh, aka Hrishikesh, which is known as the Yoga Capital of the World. It is nestled in the Shivalik Himalayan range in the district of Dehradun, in the state of Uttarakhand in India. It is a famous place having religious significance and a spiritual realm for visitors. The landscape, the ambience, the fresh air, the pleasant weather, the positive vibes, and the river banks, all, make it the ideal place to be rightly called the Yoga Capital. The word Rishikesh evolves from Sanskrit, where “Hrishika” denotes the senses and “Isha” denotes God i.e. Lord of the Senses.   There are numerous Ashrams, Schools and centres of Philosophical studies, Yoga and ancient Indian Wellness traditions situated here. As you all must know, the Beatles were a very, very famous British Rock band in the early Sixties. They were invited by Maharishi Mahesh Yogi, a Yoga guru (teacher) who founded the technique of Transcendental Meditation. The Beatles practiced meditation and Yoga here and being away from the limelight, they were able to relax. This calm state of mind enhanced their creativity and they wrote more than 50 songs during their stay here. These songs went on to become very popular i.e. ‘Blackbird’, ‘Dear Prudence’, ‘Everybody’s got something to hide except me’, Sexy Sadie, to name a few, which were part of their albums The White Album and Abbey Road. Little did we know that these songs were ‘made in India”, that too in the 60s!! This marked the beginning of the popularization of Yoga across the World, as people were gradually learning about the concept of inner peace and harmony towards a meaningful life.   Whereas the humble beginnings of Yoga in Rishikesh can be traced back to centuries. The ancient texts like the Vedas and Puranas have mention of Yoga in them. Historians say that Lord Rama did penance for killing Ravana in the caves and forests of Rishikesh. It is also said that Lord Shiva practised Yoga as he was always seated in Padmasana (Lotus pose) and his dance form of Nataraja is an amalgamation of Yogic postures. Historians also state that Lord Vishnu appeared to a sage Raibhya Rishi here and that Rishikesh is another name for Lord Vishnu. The Sage Maharishi Patanjali is known as the Father of Yoga, and his treatise Yoga Sutra dates back to 2000 (two thousand years)! His writings are relevant to this day as they are a simple compilation of diverse and complex historical texts. Yoga is a Sanskrit word which means “to yoke, to unite”. In simple terms, this means the union of the mind, body and senses, where they all become one, for self-enlightenment.   Yoga Sutra states that there are eight limbs of Yoga: 1) Yama – Meaning abstinence from unethical practices: We need to awaken virtues like Ahimsa (non-violence), Satya (Truthfulness), Asteya (Non-stealing), Brahmacharya (Chastity) and Aparigraha (Non-Avarice). We need to stop being violent by word or deeds, always speak the truth, be content with what we have and not think of stealing from others in any situation, utilise our energy in better things instead of indulging in mindless sexual encounters and stop being greedy of wealth, position, power and possessions.   2) Niyama – Meaning Observances of positive practices: We need to follow positive practices like Saucha (Purity of mind, speech and body), Santosha (Contentment), Tapas (Self-discipline), Svadhyaya (Study of Vedas, self, and self-introspection), Isvarapranidhana (surrendering to a higher power/God). We need to cleanse our minds of bad thoughts, cleanse our speech from using foul language, clean our bodies to maintain good hygiene/health, be content with what we possess, control our desires, read-study and learn from the scriptures Vedas, learn about ourselves, learn about our inner sense and give up to the powerful presence of God.   The Yama and Niyama control our weaknesses and cultivate a sense of good character. 3) Asana – Meaning Posture: We need to practice various Yogic postures till we are comfortable and relaxed, motionless and can hold the posture/s for a short duration.   4) Pranayama – Meaning breath control: We need to control our breath by regulating and focusing on our breathing in and out, deep breaths, that bring about a sense of calmness.   5) Pratyahara – Meaning withdrawal of senses:  We need to disregard our physical senses look within and become more aware of our inner self. Instead of concentrating on the sounds around you, focus and listen to your breathing, which will bring you a deep sense of relaxation and increased awareness. Not easily done, but not impossible, either!   These three limbs cultivate control over the mind, body and senses. 6) Dharana – Meaning concentration: We need to focus on a particular object/concept/place or idea and concentrate on it. This can be done by focusing on an object/a Mantra (chant)/our breathing/our navel/the tip of our tongue. The magic here is to concentrate as this will help quieten your mind and ward off any other thoughts. This helps in stress management and improves physical and mental wellness.   7) Dhyana – Meaning Meditation: We need to focus our attention on our breath for some time. This will train our minds to concentrate on what is imperative/required and

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Everything You Need to Know about L-arginine

Reading Time: 7 minutesEverything You Need to Know about L-arginine L-arginine, a building block of protein, is an amino acid. While the body can usually produce adequate amounts of L-arginine on its own, it is categorised as a semi-essential amino acid, holding significant importance in diverse biological processes within the body. This means that during specific circumstances such as growth, illness, or stress, the body’s need for L-arginine might exceed its natural synthesis capacity. As a result, acquiring L-arginine from dietary sources or through supplements becomes essential. L-arginine is found in various protein-rich foods, such as meat, poultry, fish, dairy products, nuts, and seeds. It is also available as a dietary supplement and is sometimes used for its potential health benefits. While L-arginine can have beneficial effects, it’s important to understand its usage, potential benefits, and risks. History of L-Arginine:  Discovery of Arginine Arginine was first isolated in 1886 from lupine seedlings by Swiss chemist Ernst Schulze. It was initially identified as a basic amino acid, and its structure was later determined in the early 20th century. Later, In the 1930s, scientists discovered that arginine is a key component of the urea cycle, a metabolic pathway that helps the body eliminate toxic ammonia. This finding highlighted the amino acid’s importance in nitrogen metabolism. As research in biochemistry advanced, scientists learned more about the role of arginine in protein synthesis. It’s one of the 20 standard amino acids that make up proteins, and it contributes to the structure and function of various proteins in the body. In the 20th century, it garnered significant attention due to its cardiovascular advantages.  In 1989, scientists discovered that arginine is a precursor to nitric oxide (NO), a molecule that relaxes blood vessels, improves blood flow, and has a range of cardiovascular effects. This led to research on using arginine supplements to support heart health. Arginine supplements became commercially available as a dietary supplement in the late 20th century. They were marketed for various purposes, including improving exercise performance, enhancing sexual function, and supporting cardiovascular health. Today, L-arginine is used in both dietary supplements and pharmaceuticals. It’s still being studied for its potential health benefits, including its role in wound healing, immune system function, and cognitive health. While L-arginine has shown promise in various areas of health and wellness, it’s important to note that individual responses to supplementation can vary, and it should be used under the guidance of a healthcare professional, especially when addressing specific health concerns. Functions of L-Arginine in the body L-arginine plays several crucial roles in the body, including: Nitric Oxide Production: One of the most well-known functions of L-arginine is its role as a precursor to nitric oxide (NO). Nitric oxide is a vasodilator, meaning it relaxes blood vessels, leading to improved blood flow. This property is essential for cardiovascular health as it helps regulate blood pressure and ensures that tissues and organs receive an adequate supply of oxygen and nutrients. Wound Healing: L-arginine is involved in the early stages of wound healing. It helps support tissue repair and the formation of collagen, a structural protein that plays a vital role in wound closure and scar formation. Immune Function: L-arginine plays a part in the immune response. It helps activate immune cells, allowing the body to defend itself against infections and pathogens effectively. Hormone Release: L-arginine is required for the secretion of various hormones, including insulin and growth hormone. These hormones are essential for regulating blood sugar levels, growth, and development. Detoxification: L-arginine is involved in the removal of ammonia from the body, a waste product that can be toxic if allowed to accumulate. This detoxification process is crucial for overall health. Cell Division: L-arginine is necessary for cell division, a fundamental process that allows the body to grow, repair damaged tissues, and maintain organ function. Urea Cycle: L-arginine is a key component of the urea cycle, a metabolic pathway that converts ammonia into urea, which is then excreted by the body. This cycle helps maintain nitrogen balance and prevents the buildup of toxic ammonia. It’s worth noting that while L-arginine offers numerous health benefits, excessive intake or supplementation should be approached with caution, as very high doses can lead to side effects and interactions with certain medications.  L-Arginine Benefits and Uses L-arginine has been studied for its potential role in the treatment of various conditions, and it may offer some benefits in certain cases. Chest Pain or Pressure (Angina) L-arginine has been investigated for its potential to improve blood flow by increasing nitric oxide production, which can help relax blood vessels. This effect might be beneficial for individuals with angina, a condition characterized by chest pain or discomfort due to reduced blood flow to the heart muscle. A few studies have explored but the results have been mixed. Erectile Dysfunction L-arginine is often marketed as a natural remedy for erectile dysfunction (ED) because of its role in improving blood flow. Nitric oxide, derived from L-arginine, plays a crucial role in the relaxation of blood vessels in the penis, which is essential for achieving and maintaining an erection. Some men with mild to moderate ED have reported improvement with L-arginine supplementation, although its effectiveness can vary. Heart Failure L-arginine has been studied in the context of heart failure, a condition in which the heart struggles to pump blood effectively. The research has suggested that L-arginine might help improve exercise capacity and quality of life in individuals with heart failure. However, its use in heart failure treatment is still a subject of ongoing investigation. High Blood Pressure (Hypertension)   The potential blood pressure-lowering effects of L-arginine are related to its role in enhancing nitric oxide production and promoting blood vessel relaxation. While some studies have shown a modest reduction in blood pressure with L-arginine supplementation, it’s not typically recommended as a first-line treatment for hypertension. Lifestyle modifications and conventional antihypertensive medications are often preferred. Regulation of Blood Sugar L-arginine’s potential role in blood sugar regulation is an interesting area of study, and some research suggests

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Nutrition and Diet, People Forum
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Biotin: Understanding Its Importance for Health and Well-Being

Reading Time: 5 minutesBiotin: Understanding Its Importance for Health and Well-Being The vitamin biotin, commonly referred to as vitamin B7 or vitamin H, is a water-soluble vitamin. The name “vitamin H” originates from the German words ‘Haar and Haut,’ which means hair and skin, highlighting its significance for these aspects of health. Biotin naturally occurs in various food items such as eggs, nuts and certain vegetables. It’s also commonly included in dietary supplements, often marketed for its potential benefits in promoting healthy hair and skin, as well as supporting overall well-being.   The role of Biotin in our body:  Biotin plays a vital role in the metabolism of fats, carbohydrates, proteins, etc. It helps convert these macronutrients into energy that the body can use. Also, biotin is responsible for maintaining cardiovascular health, and proper nerve functioning.  Biotin is often associated with promoting the health of hair, nails, and skin. It is a common ingredient in many beauty supplements.  Biotin is essential in the regulation of genes (as it modifies the activities of transcription factors), histone modifications, and cell signalling.  Biotin is considered to be important in breaking down macronutrients, it is involved in processes such as the synthesis of fatty acids, breakdown of amino acids, and glucogenesis.  Apart from this, biotin plays a key role in lactation, pregnancy, and regulation of blood sugar levels in type 2 diabetic patients. Sources of Biotin: Biotin is present in a variety of plant and animal-based food items, some of which include:  Eggs: The egg yolk is particularly renowned for its high biotin content. However, it’s advisable to cook them as avidin in raw egg whites can interfere with biotin absorption. Spinach: Spinach is not only a good source of biotin but also offers a variety of other vitamins (such as Vitamin A, C, and Folic acid) and minerals (such as Iron, Calcium, and potassium).  Sweet potatoes: Rich in antioxidants, fibre, vitamins, and minerals, sweet potatoes are a nutritious source of biotin Avocados: These are high in biotin and provide vitamin E, which is beneficial for skin and hair health. Organ meats: The liver, particularly chicken liver, is a potent source of biotin. Just 3 ounces of cooked chicken liver can provide a significant amount of biotin. Nuts: Nuts, such as almonds, peanuts, and walnuts, contain biotin and can be included in your diet. Along with these some other food items such as mushrooms, legumes, salmon, yeast, and dairy products are rich in biotin.   What are the normal biotin levels? The normal ranges for biotin levels in the blood serum is approximately: Adults: 133-329 picomoles per litre (pmol/L) Children: 157-425 pmol/L On average in adults, the normal urine biotin concentration must be around 18-127 nmol/24hrs. Biotin Deficiency The biotin deficiency is relatively rare in healthy individuals because biotin is found in a variety of foods, and the body requires only a small amount of it. However, certain medical conditions or genetic factors can lead to biotin deficiency or impaired biotin metabolism. An unusual decrease in biotin excretion through urine signals a deficiency in biotin. Similarly, an elevated excretion of 3-hydroxyisovaleric acid (above 3.3 mmol/mol creatinine) or 3-hydroxyisovalerylcarnitine (above 0.06 mmol/mol creatinine) is indicative of reduced MCC (3-methylcrotonyl-CoA carboxylase) activity, suggesting a biotin deficiency.   What are the signs and symptoms of Biotin deficiency? The Symptoms such as hair fall, conjunctivitis, brittle nails, and rashes, may indicate biotin deficiency. In severe cases of deficiency, In adults, symptoms may include seizures, skin infections, fragile nails, and neurological issues like depression, lethargy, hallucinations, and tingling sensations in the extremities. In infants, symptoms may manifest as hypotonia, lethargy, and developmental delays Serum concentrations of biotin and its metabolites can be increased by administration of oral doses.   Recommended Amounts There’s no Recommended Dietary Allowance (RDA) for biotin because there isn’t sufficient evidence to determine a daily requirement for most healthy individuals. Adolescents and adults are often advised to take between 30 to 100 micrograms (mcg) of biotin daily. Supplements and gummies:  The significance of biotin was first noticed when rats with the absence of biotin in their diet showed disorders such as neuromuscular dysfunction, dermatitis, and alopecia.  In case suffering from a biotin deficiency, supplements can help level up the required concentrations of biotin in the body. A wide range of dietary supplements for biotin are available, including supplements that contain just biotin, and supplements containing various combinations of vitamins and B-complex. However, it is important to choose according to the individual’s deficiencies and requirements.  Biotin gummies are a popular dietary supplement option for individuals looking to increase their biotin intake. Biotin gummies are easy to take and often more enjoyable than swallowing pills or capsules.   Biotin for skin and hair health:  In a recent decade, biotin has become commercially popular for its claimed benefits on skin, nails, and hair health. Biotin is an important nutrient that helps with the production of keratin.  Hair Health: Studies reveal that low levels of biotin can cause hair loss.  Biotin supplements are often prescribed for the strengthening of hair. Cosmetic products also tend to contain biotin as an alternative supplement. Biotin is known to improve the elasticity of hair and reduces brittleness which prevents the strands from breakage. It has been reported that people using biotin-enriched hair products experienced thickness in hair, texture, and overall hair health.    Skin Health: Biotin is said to promote radiant complexion as it is significant in the production of fatty acids which are responsible for maintaining healthy skin cells. And speeds up the process of regeneration supporting the collagen protein which imparts elasticity to the skin. However, the complete role of biotin in maintaining healthy skin has not been elucidated by scientists. The influence of vitamins on the skin may be associated with the effect on the metabolism of fat. Despite the rising craze for biotin in the media, only a small amount of literature is found to support the biotin claims for skin and hair health.   Conclusion:  Biotin plays a vital role in

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Nutrition and Diet, People Forum
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The Power of Presence: A Spiritual Awakening

Reading Time: 11 minutesThe Power of Presence: A Spiritual Awakening Let’s get Spiritual!! Spiritual is defined as “concerning deep thoughts, feelings or emotions rather than the body or physical things“, as per our friendly Oxford English Dictionary. Being Spiritual makes us grow as a person – making us more content and capable of living life, with all the plus-es and minus-es associated with it. It is a personal milestone that each of us can achieve with time and patience. We can think, feel and emote with more clarity.   We become more adept at facing any situation with a broader outlook. In the words of Thomas Merton- “You do not need to know precisely what is happening or exactly where it is all going. What you need is to recognize the possibilities and challenges offered by the present moment and to embrace them”. In the words of His Excellency Dalai Lama, “When our mind is calm, we’re able to find peace of mind and live a joyful life.” In the words of His Excellency Dalai Lama, “When our mind is calm, we’re able to find peace of mind and live a joyful life.” Benefits of Spirituality: There are both psychological and physical benefits associated with being Spiritual. However, the benefits of spirituality can vary from person to person, and spirituality is a deeply personal experience. Some individuals may find profound psychological and physical benefits from their spiritual practices, while others may not experience the same effects. You accept yourself with all your flaws and work towards improving yourselves – “I am not an early morning person, but I am trying to overcome it by setting the alarm and not snoozing it to catch 15 more minutes of sleep. It will take time but I will get there. You connect better with others – Your happiness and kindness will make you more approachable and you will find that people will approach you more and enjoy spending time with you. You do your best to help others – You hold the elevator door for the other person approaching from a distance, you vacate your seat on the bus to a senior citizen and many such small deeds make a lot of difference. Whenever I do any such thing, I have a smile on my lips and a feeling of satisfaction.   You do not judge others – To cite an example given by a very close friend, you are in your car and a bike overtakes you all of a sudden, from the wrong side. You brake just in time to avoid a collision. What you need to do is not swear at that biker, for all you know, he may be going home as his parents are unwell. If possible, stop for a moment and pray that he reaches his destination on time and all is well. You are kind to humans, animals and flora-fauna – Be kind to all including animals you see on the road. Grow plants, water them, talk to them and when they bear the flowers, feel the happiness by seeing their beautiful colours, tend to them and feel this immense sense of satisfaction. You are satisfied with what you have and give back to Society, however you can – You have an MBA degree and are employed in a very prestigious firm. You are quick to point out to the canteen manager how to increase his sales by providing better service and creating a homely atmosphere to attract more patrons. What a good way to put your knowledge to use and give back to Society. You are happy and make others happy – “ When you’re happy and you know it,  clap your hands, when you’re happy and you know it, stomp your feet “and so the song goes. You don’t have to clap and stomp like a bull in a china shop!  However, you can make your friend happy by remembering to wish her on her birthday by sending a thank you card to your colleague who completed your work in your absence, or saying please and thank you to the driver (this reminds me of the TV ad of a tea brand where the employer and his driver stop at a roadside stall to drink tea together)   You are more confident and responsible towards your duties – It is the cook’s day off and you are confident that you can help your spouse in the kitchen and feed the children. Believe me, you will manage both beautifully. You can easily forgive and forget – You are more forgiving and you do not hold grudges. For example, your neighbour’s dogs keep entering your garden and chewing the plants. Instead of expressing your anger to your neighbour, you can keep water bowls for the pets. You are fearless – You cannot be undue influenced and you have overcome all your fears be it fear of speaking on a public platform, fear of living alone, fear of death as now you know it is inevitable. Overcoming all your insecurities makes you stronger. You can stand up for yourself and others as you are unafraid to speak your mind and you firmly believe in truth and justice for all. Psychological Benefits:  Some of the Psychological benefits include Reduced Stress, Improved Mental Health, Enhanced Emotional Well-being, Self-awareness, and Coping Mechanisms.   You are aware of your flaws and don’t shy from them – You are not a good artist and you know you can’t draw a curved line to save yourself. This does not stop you from appreciating the wonderful art of others. In fact, you will congratulate them on it and maybe buy a painting for your home. You are humble and don’t have an ego – You are a great musician but you are humble to the core. If an amateur shares his music and you like it, you will collaborate and give him a platform to showcase his talent as well. You will appreciate his talent and teach him how to

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