WATER- Drink Aplenty

We all  know how fast does the clear uncontaminated water flows in the taps and what happens to sludge in the drain!!! . The same phenomenon occurs in our body too.

We all know that 70%of our body is water. Water is the medium which takes the nutrients absorbed by the intestines to cell and takes away the Toxins and waste products to the kidney to be flushed out of body. If this medium becomes thick like sludge (due to lack of water intake), it will move slowly, nutreints will reach late to their destination, oxygen supply will decrease, harmful substances will remain in body for longer time and reabsorbed and will also erode the walls of their blood vessels. So intake of adequate amount of water is necesary to maintain the hydration and congenial inner environment.

There is no consensus on adequate amount of water  vital for a person. Someone recommended  that daily intake of water should be  number of ounces equal to  half your body weight. If your weight is 60kgs, you should consume 30 ounces of water i.e. 30×30=900ml of water. According to standard requirement , drink minimum of 1.5-2 lts of  water.

One must-follow routine is to have as much warm water as you can have as first thing when you get up in the morning.  This water will drain all the good  bacteria in your mouth down to your intestine where it helps in digestion. It stimulates motility of your gut and eases your motions . Consume more water in the early part of the day.

You can have your water simply or you can fortify it with various nutrients and make  it palatable. Recipes of infused water are available on internet. One site which is full of plenty of  tempting waters is pearlsipickedblog.wordpress.com.

Some of my recommendations are following additions to 1 litre of water in a glass bottle, which has been refrigerated overnight.

  • Add grated ginger, lemon slice and tulsi leaves.
  • Ginger and mint leaves / cilantro leaves with lemon.
  • Diced peach and plum
  • Apple cubes and cinnamon.
  • Slices of kiwi and pomegranate.
  • Mint and cucumber
  • Diced strawberries and cherries.

TIP#3. Curcumin- Turmeric 

Turmeric is a very good antiseptic and anti-inflammatory agent. It’s integral spice in Indian curries imparting a wonderful golden hue. It’s a potent anti oxidant too. The chemical responsible for its efficacy is curcumin.

You can use either powdered dry turmeric or grated fresh roots. Brew a teaspoonful in milk, add some sugar or honey and consume it hot. A mug of milk, morning and evening will be helpful.  Milk will add to the nutritional value.

Readymade preparations of curcumin are also available in capsule form. You can ask your physician to prescribe it.


One daily chore which I do without fail before winding up my kitchen is making the curd  for the next day.  In most of the households in northern India this tradition has been handed down from one generation to the next and religiously followed till today. It’s a simple task which hardly takes a few minutes and the immense benefits attributed to it make it a worthy one. Moreover we Indians have a fad for  consuming home cooked food which is fresh and free of any preservative.

FOR My friends across the globe Ihave listed the method in simple steps.

Method- To start with you need  small helping of curd which you can borrow from your neighbor 😉 or you can also buy it from a quality dairy or supermarket. Boil a liter of milk and cool it to lukewarm. Mix one teaspoon of curd in this and stir it well. You can use a blender (10sec) to get a frothy mix. Leave it undisturbed overnight. The curd will be well set by morning. Refrigerate it so that it doesn’t leave water or turn sour. The optimum temperature for setting a good yummy curd is 30-40degrees C.  You can make your own innovations to perfect this technique. For example my mom uses thick earthen pots which she bought particularly for this purpose. Another aunt takes the vessel of milk to her air conditioned bedroom so that the lactobacillus doesn’t become overactive in hot weather. Someone told me a sure shot tip for making a perfect curd is to add few stems of red chillies 🌶.  If you some more , do share with me.

Our curd (dahi) is different from the western yoghurt in the method of preparation and type of fermenting agent used. But the nutritional profile and benefits are at par with it. A bowl of curd contains essential nutrients like  vitamin B12, pantothenic acid, potassium, zinc, riboflavin, calcium and phosphorus in addition to daily supply of proteins and fats. It’s a complete food, with just the right balance of protein, fat and carbohydrates. Just one serving can provide over 25 percent of the daily value of protein and nearly 50 percent of the of calcium.

Yogurt is a good source of probiotics means it contains some microorganisms, bacteria,  which stimulate healthy digestive function and help produce vitamin B12 and K within the body. It’s also a good source of omega-3s, particularly if milk is obtained from grass- fed cows. Those having farms and dairies please make a note!!!!! You can add skimmed milk powder to yoghurt milk before fermentation to boost the protein content in yoghurt.

Yoghurt helps in strengthening immune system of the body. It helps in releasing good chemicals , the cytokines which egg on process of healing in the body. Yoghurt replenishes the normal flora in the intestine which may be lost due to chemotherapy.

In our patients , particularly those on chemotherapy, each and every organ of the body is frayed, each cell writhing under stress of constant torment. Patients have lost their appetite and sense of taste, constipation is often a problem and superimposed infections to make it worse. To make your feed more palatable and nutritious you can flavor it with various add-ons. You can add a tadka of mustard seeds and curry  leaves, dash of ginger, garlic, roasted cumin seed powder, rock salt or pepper. Freshly chopped tomatoes, cucumber, coriander or mint leaves have a very soothing effect on your inflamed mucosa of mouth, stomach and intestine. To enrich the fibre content add grated  and steamed bottle gourd, beet, carrots etc.

In India, yogurt and honey are known as “the food of the Gods” and are a part of festivals and offerings. Do include this in your meals too. My recommendations is a bowl full at least three times a day.


5:30 A.M., Morning of 22nd May.

Trrrrnnnnnn….. trnnnnnn……. the fading sound of beacon alarm from my phone disrupted my sweet dreams. 

I caught hold of the phone and slid the snooze button.

Barely had I snoozed…………..

Twing twing….. a finger poked into my arm… Get-up dear, Its time to stick to your resolution.

Me-Ah!!!!  Just five minutes. The school is off today. Girls have their vacations.

He – nothing doing …. Common now….ye you can do it. 

I gathered myself up , tied up my hair, turned on a pleasant face, put on my sneakers and dragged 60 kilos of me to the nearest garden.

I think this is the story in most of the households every morning. Rest few are already there, jogging and walking.

But today what I experienced in the garden was amazing. The moment I stepped in the garden I felt a refreshing wave of scented morning breeze blowing over me like a sweet caress and  songs of cuckoo seemed to be the most melodious music ever heard of. The garden was all colorful with Largerstroemia, amaltas and Gulmohar trees. Greeted and talked to a few people whom I would never have met in my routine. It was alluring to see people of all ages busy in their yogasanas and meditation. Some were loners others were gregarious. But one thing was common, they all were enjoying what they were doing.

Morning walk– The most important advise for our patients is to go for regular light exercise. Nothing is as beneficial as a simple, medium to brisk pace morning walk with which most of the patients have shown commendable compliance.

If a medication existed which had a similar effect to walking, it would be regarded as a “miracle cure”- Liam Donaldson

The health benefits associated with morning walk is no less than “A miracle medicine”, but the only difference is that it comes for free and that is why most of us don’t value it. Had it been available in the market at some exclusive outlet, at an exorbitant price, we all would be running after it.

If I come to enumerate the benefits of morning walk, the list is very long. Morning walk improves our heart and lung function, muscle tone, immunity, skin texture, digestion and motion, sugar levels and cholesterol levels , to name a few. There are many studies which have shown the role of morning walk in fighting as well as preventing cancers. It’s a great tonic for our mental health.

When you are doing your morning walk, let it be “My time”; just you and nature. Let new ideas germinate in your mind, let the worries and tensions wither off and nourish your confidence and determination every morning. Plan out your itinerary for the day. Relive your happy moments. Forget the unpleasant ones. Let the nature touch you as intimately as it can. Let your soul experience the real joy.

This light exercise with a calm mind helps you release endorphins, the good hormone of your body.  As the fresh air goes inside you it helps produce good chemicals, the reactive oxygen species and antioxidants. Both these help our body to fight any negative powers (….read disease) emerging in the body.

We believe all those who read this will make all efforts and start their walks soon. Please do send us your reply. all the best people!!!!!!!!!!!!!!!