Yogic Breathing – THIRUMOOLAR PRANAYAMA

PRANAYAMA MANTRA:

PRANASYEDAM VASE SARVAM,

TRIDIVE YAT PRATISTITHAM.

MAATEVA PUTRAN RAKSJASVA,

SREESCHA PRAGNAMCHA VIDEHINA ITI

 

Whatever exists in three worlds,

Is all under the control of Prana.

Prana, protect us as a mother protects her sons,

Give us affluence and intelligence.
What is Yoga?

Yoga is the collection of numerous mind body techniques from ancient Eastern cultural practices with the main theme of unification. The Sanskrit word “yok” means to unite or equalize.

 

What is Yogic Breathing?

Yogic breathing is also called as Pranayama. Prana governs the whole universe. PRANA – means force/vital energy. Pranayama means channeling or regulating this force.  Pranayama is the science related to vital force supplying energy and controlling the body mind complex.

Thirumoolar, a saint from ancient times, wrote Thirumanthiram, a Tamil literary work containing several yogic and tantric methods. There are 14 songs in Thirumanthiram specifically on yogic breathing (versus 564-577).

Dr Balasubramanian ( Dr B), a research assistant professor at the Medical University of South Carolina, decoded the Thirumoolar breathing techniques from Thirumanthiram. He noticed that the pranayama mentioned in the verse 568 helped create more saliva production, and began to study them. As salivation is one of the parasympathetic activation responses, his group hypothesized that Pranayama might activate salivation and the proteomic profile would be different from basal saliva. Saliva ( 0.75-1.5 L/day in humans) contains numerous biologically active molecules, and regulates the digestive, immune and respiratory systems.

Dr B did a pilot study with 20 participants who completed either a yogic breathing exercise or read quietly for 20 minutes. Researchers collected samples of their saliva at 5-minute intervals. Samples taken from participants who did the 20-minute breathing exercise had molecules or biomarkers in their saliva after the breathing that weren’t there at the start. Sixty percent of the samples showed a marked increase in nerve growth factor level found only in the yogic breathing group. Nerve growth factor (NGF), a trophic factor is involved in the development, maintenance and survival of peripheral nervous system and the cholinergic neurons of the central nervous system. This is significantly reduced in Alzheimer’s disease and neurodegenerative conditions.

The current NGF therapy uses invasive methods including intracranial injection of adeno-associated virus based gene delivery vector.  In this context non-pharmacological modes of treatment such as meditation and yoga has been considered as alternative approaches to treat neurological disorders. This is the first time the molecular expression of NGF is in response to Om chanting and Thirumoolar pranayama.

Along with the increase in NGF, the study revealed significant changes in 22 proteins in the saliva following the yogic breathing technique. The majority of statistically significant proteins (36%) belonged to immunoglobulin family, thus suggesting that yogic breathing induces these molecules to promote immune response as a first line of defense to the mucosa. Interestingly, there were four tumor suppressors that were stimulated after yogic breathing-

  1. Deleted in Malignant Tumor 1 (DMBT1)
  2. Mucin -7 (MUC-7)
  3. Cysteine-rich secretory protein 3 (CRISP3)
  4. Prolactin inducible protein (PIP)

DMBT1 is significantly downregulated in a number of cancers affecting multiple organs including brain, lungs, pancreas, oral cavity, prostate, cervix and skin. Stimulating salivary DMBT1 by a nonpharmacologic, noninvasive, behavioral intervention such as yogic breathing could hold several health benefits including maintenance of an effective innate immune system and production of tumor suppressors de novo.

Ig lamda -2 chain C region (IGLC2) elevation was also observed in the saliva after yogic breathing. This is increased in several pathological conditions including HIV infection, multiple myeloma, and influenza A virus infection suggesting that this induction could be involved in protection against infection and immune response.

This indicates that yogic breathing could increase salivary secretion that contains proteins with key role in immune response.

Guidelines for Pranayama

 Empty stomach, preferably at twilight time, in a clean place, with loose cloths, sitting tall on the floor or in the chair with both feet flat on the ground, with total surrendering attitude, asking for the presence of divine. The hands should be placed on knees, facing upward with the mudra of grace or mudra of gnana.

Facing the sun is of great value. Clarity of direction, mind and vision defines the East.

Make sure to be in your comfort zone. Don’t rush into breathing. If you feel discomfort, stop the technique and focus on the breathing. Stay in place.

Pranayama Technique:

  1. Humming/ Chanting Om – hum or chant Om as follows:
  1. Slow deep inhalation through nostrils. Fill the abdomen, diaphragm and a little more.
  2. Slow exhalation through mouth while humming or chanting Om. At this step, perform a slow and complete exhalation.

These two steps are repeated for 10 min. During the entire period, the participants keep their eyes closed gently.

It is suggested that humming and Om chanting increases cutaneous peripheral vascular resistance, auricular branch vagal nerve stimulation, and improves mid-latency auditory provoked potential, which is lacking in 40% of Alzheimer’s patients.  It also causes a deactivation in the limbic brain regions, amygdala, hippocampus, parahippocampal gyrus, insula, orbitofrontal and anterior cingulate cortices and thalamus.

 

  1. Thirumoolar Pranayamam (TP)

 

  1. Close right nostril and inhale a deep breath through left nostril and then close both the nostrils so no inhaled air escapes. Air should not escape through mouth either. The timing for inhalation is counted as time taken for two chants of a small phrase (such as I’m beautiful; I am relaxed etc. Typically, inhalation lasts for about 4 seconds). Counting is done with fingers while chanting within one’s mind.
  2. Hold breath in this position for 8 chants as above while counting with fingers (This step typically takes about 16 seconds).
  3. Open Nostril 2 and exhale for 4 chants as above (Exhalation takes about 8 seconds). Complete exhalation is required. Abdomen will slowly curve-in as the participant exhales. This is normal and encouraged. No air should leak through the right nostril or mouth.
  4. Go to inhalation as in Step a

It is well known that right nostril yogic breathing (RNYB) and left nostril yogic breathing (LNYB) have diverging effects on the autonomic nervous system, where RNYB caused sympathetic activation and LNYB causes parasympathetic dominance.

Tirumantiram

567: Breath Control Yields Life Nectar

Let Prana merge in Mind

And together the two be stilled

Then no more shall birth and death be;

Therefore, learn to direct breath

In streams alternating left and right

And in silentness chant “Aum”

Then shall you sevile of the nectar of life.

 

568: Puraka Kumbhaka Resaka Alternated–Cleansing of Nadis

Purakam is to inhale by left nostril matras six and ten

Kumbhakam is to retain that breath for matras four and sixty

Resakam is to exhale thereafter for matras two and thirty

Thus alternate from left to right and right to left

With Kumbhakam in between.

 

Benefits of Yoga and Pranayama

A growing body of research evidence supports the belief that certain yoga techniques may improve physical and mental health through down-regulation of the hypothalamopituitary adrenal (HPA) axis and the sympathetic nervous system.

  1. Stress Management by decreasing levels of salivary cortisol, plasma rennin levels, and 24-h urine nor-epinephrine and epinephrine levels.
  2. Decreases heart rate and systolic and diastolic blood pressures (hypothesized that some yoga exercises cause a shift toward parasympathetic nervous system dominance, possibly via direct vagal stimulation)
  3. Reductions in low-frequency heart rate variability.
  4. Control blood pressure by restoring baroreflex sensitivity.
  5. Increases regression and retards progression of atherosclerosis and increases nitric oxide.
  6. Help manage hyperlipidemia and obesity by increasing insulin sensitivity
  7. Boosts immune system and modify gene regulation.

 

Types of Pranayama

  1. Surya Bhedan/ Chandra Bhedan (Alternate nostril breathing) – The meaning of “Surya” is Sun and the meaning of the word “Bhedana” is piercing, enter or breaking through something. It is said to stimulate the brain and increase body heat. It means right nostril breathing. The meaning of “Chandra” is Moon and “Bhedan” is piercing. This is left nostril breathing. It is said to sooth and calm the brain by activation of parasympathetic system and increase vagal nerve response.
  1. Bhramari – It is also known as Humming Bee Breath, is a calming breathing practice that soothes the nervous system, increase nitric oxide and helps to connect us with our truest inner nature.
  1. Bhasrika – It is also known as Bellows Breath, is a heating breathing practice that mimics fanning a fire with a steady flow of air. Bastrikais a Sanskrit word meaning “bellows,” and it describes the active filling and emptying of the abdomen and lungs during this practice. Bhastrika pranayamastokes the inner fire of the mind and body, supporting proper digestion on all levels.
  1. Ujjayi – It is also known as the Breath of Victory, is a widely used pranayama in the yogic tradition. Ujjayicomes from the Sanskrit prefix ud, which means “bondage” or “binding” as well as “upward” and “expanding.” This prefix is combined with the root ji, which means “to conquer” or “acquire by conquest.” In other words, ujjayi pranayamais about obtaining freedom from bondage.
  1. Shitali – It is also known as Cooling Breath, is a breathing practice that very effectively cools the body, the mind, and the emotions. Sheetali comes from the Sanskrit root sheet, which means ‘cold’ or ‘frigid’.1Sheetal translates roughly as ‘that which is calm, passionless, and soothing’.
  1. Sitkari – According to theHatha Yoga Pradipika, in addition to its cooling effects, sitkari balances the endocrine system and builds vitality.
  1. MurchaMurcha” means “fainting” or “swooning breath” in which the breath is inhaled slowly and retained for an extended period. This exercise promotes happiness of mind, achievement of bliss and removes lustiness.
  1. Plavini – Plava means floating. Plavini is that which makes one float. Practice of this pranayama demands skill on the part of the student. It is said that he who practices Plavini can do Jalastambha and float on water for any length of time.

Risk of yoga and pranayama practice

 

Although many forms of yoga and pranayama practice are safe, some are strenuous and may not be appropriate for everyone. In particular, elderly individuals, during pregnancy, respiratory, circulatory disorders or those with mobility problems may want to check first with a clinician before choosing yoga as a treatment option.

References

 

  1. Health Impacts of Yoga and Pranayama: A State-of-the-Art Review. Pallav Sengupta Int J Prev Med. 2012 Jul; 3(7): 444–458.
  2. Rapid Gene Expression Changes in Peripheral Blood Lymphocytes upon Practice of a Comprehensive Yoga Program. Su Qu, Solveig Mjelstad Olafsrud, Leonardo A. Meza-Zepeda, Fahri Saatcioglu; PLoS One.2013;8(4): e61910.
  3. Mahajan AS. Role of yoga in hormonal homeostasis. Int J Clin Physiol 2014; 1:173-8
  4. Induction of Salivary Nerve Growth Factor by Yogic Breathing: A Randomized Controlled Trial. Sundarvaldivel B, Jacobo EM, Amy EW, Int Psychogeriatr. 2015 Jan; 27(1): 168–170.
  5. 5. Effect of uninostril yoga breathing in brain hemodynamics: A functional near- infrared spectroscopy study. International Journal of Yoga. 2016; 9(1):12-19.
  6. Alterations in Salivary Proteome following Single Twenty -Minute Session of Yogic Breathing. Evidence-Based Complementary and Alternative Medicine. Volume 2015 (2015), Article ID 376029, 10 pages
  7. Importance of Breathing – Dr Shamanthakamani Narendran. MD( Ped) PhD ( Yoga Science) http://www.slideshare.net/drshama65/importance-of-breathingpranayamappt

 

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Food Instead of Pills: Less meat, More Veggies, Fruit…

Recently, I was interviewed by a  Novi News and HomeTownLife reporter, Susan Bromley and here is the article.

You can also view the article on this website. This is an excerpt from the article.

Food as Medicine

Sprouted Moong Salad DemoAs a registered dietician and founder of Nutrition and Wellness Consulting, LLC, in Novi, Aarti Batavia uses food as medicine to develop individualized plans for patients struggling with allergies, diabetes, weight management and cardiovascular, gastric, hormonal and neurological disorders.

“I believe in food as medicine,” Batavia said. “We are what we eat, drink, think and touch. Eating whole foods and consuming more plant-based foods provides vitality and exuberance that we need to enjoy life. Food is not just calories. Food is information for your genes. It sends messages to your DNA, regulates hormones, your immune system, bacteria in the gut, neurotransmitters and even influences mood and behavior. … Consuming clean, less processed and unadulterated food and water, relaxation, movement, clean air and light are crucial for optimal living.”

Earlier this month, Batavia stood next to Novi Mayor Bob Gatt at a city council meeting as he read a proclamation declaring March as National Nutrition Month. The proclamation, she said, emphasizes the importance of making informed food choices and developing sound eating and physical activity habits.

“Savor the Flavor of Eating Right,” is this year’s National Nutrition Month theme and Batavia is taking it as an opportunity to educate and encourage everyone to experiment with herbs and spices, which provide not only flavor, but also nutrients, antioxidants, minerals and vitamins, to enjoy food traditions and experiences and reduce sodium, sugar and saturated/trans fats.

Batavia believes the three biggest steps people can take to improve their nutrition are to eat mindfully, consuming whole foods, more vegetables and less processed foods while enjoying food flavors; knowing that food affects inflammation; and being aware that food speaks to genes.

The biggest mistakes people make in regards to food are thinking of it only in terms of calories; assuming that foods promoted as “low-fat” or as “diet” are healthy; eating quickly on the go without savoring food; and assuming that food is not related to mood.

Batavia is a vegetarian, but notes there is no one correct diet for everyone, as we all have individual preferences based on traditions, food availability and emotions.

“Eskimos have survived on raw fish/seafood in harsh winters, while the indigenous people of Africa have survived on root vegetables and little meat,” she said. “You can be a vegan/vegetarian and still be eating French fries and ketchup, while some Paleo folks don’t even consume two to three servings of vegetables.”

Decrease the meat, fish and eggs

Studies show that Americans tend to consume more animal proteins, Batavia noted, with recent dietary guidelines the suggest decreasing the amount of meat, fish and eggs consumed. She suggests turning to beans and whole grains as protein sources rather than animal foods, which do have vitamins and minerals, but lack antioxidants, crucial in preventing free radical damage, which corrupts DNA and is often cited as causing cancer. Antioxidants are present in fruits and vegetables.

“If you are consuming animal-based proteins, be sure that it is antibiotic and hormone-free,” she said. “The antibiotics used in animal farming do have an impact on our gut bacteria and the hormones can play as endocrine disruptors in our bodies.”

Krause notes that there are products available now that are plant-based substitutes for meat that taste very similar, but without all the hormones, saturated fat, cholesterol, and antibiotics found in chicken, beef, and pork.

When people ask Krause what he eats, he finds it to be the easiest question — he eats the same as he did before he became a vegan, but substitutes plant-based products where necessary. There is no chicken in his stir-fry, but there might be a plant-based chicken substitute.

There are even various plant-based milks now, he adds.

While he doesn’t dispute veganism is a big change for anyone who has eaten animal products all their life, he notes the human species “is very adaptable” and the switch will also save the cost of purchasing expensive meat, as well as cut the astronomical costs of health care in the long run.

Challenges are more to be found in family members who aren’t on board and restaurants where you may need to be more specific about your wants.

Helping smallest, pickiest eaters

Children’s growth is not affected by being raised as vegans, Krause said, and, in fact, they have a “head start” on healthy habits over those who begin life with a traditional diet.

To help children, both omnivores and vegans, like vegetables, Batavia suggests taking them grocery shopping and allowing them to choose new fruits or vegetables; make their plate colorful and pattern it with foods; do not force them to eat, but create positive experiences around food; and be a good role model yourself.

“You can’t ask your kids to eat fruits and veggies while you’re sitting with a bag of chips watching the television,” she said.

Krause admits although he is a vegan, he still eats “bad” when it comes to cookies, cake and even vegan ice cream. He finds himself wanting to lose about 10 pounds.

Batavia said there is no one best way to lose weight, as weight gain has multiple causes, including poor nutrition, hormones, toxins, inflammation, food addictions/sensitivities, gut health, lack of good bacteria, decreased physical activity, stress and more.

Both Batavia and Krause agree everyone can benefit from consuming more fruits and vegetables and choosing foods that help you not just survive, but thrive.

Sprouted Moong bean Salad

Recipe developed by Aarti Batavia MS, RDN, CLT, CFSP, IFMCP.

PREP TIME: 15 MINUTES TOTAL TIME: 25 minutes SERVINGS: 2

Mung beans (green gram seeds) are commonly used in Southeast Asian cooking- India, Thailand, China, Burma, Japan and Korea. It is an excellent source of protein and is almost free from flatulence-causing factors. Because of this, mung beans are preferred for feeding babies and those convalescing. The seeds contain a higher proportion of lysine than any other legume seeds. The seeds are processed and consumed as cooked whole beans or splits (dals), sprouts, immature seeds, and flour and are used in various recipes.

You could sprout moong beans and use it in salads, stir fry them with vegetables or cook them as a vegetable or daal adding mustard seeds, tomatoes, turmeric and other spices with a dash of lemon. You can serve it with rice, chapattis or any millet tortilla. Mung bean vegetable soup can be consumed as a meal by itself.

Ingredients:

1 cup sprouted moong beans

1 small diced carrot

1 small diced cucumber

½ cup diced apple

½ cup halved grapes

½ cup blueberries

1 Tbsp. pumpkin seeds

¼ tsp black pepper powder

¼ tsp cumin powder

¼ tsp salt

2 Tbsp. lime juice

1 Tbsp. finely chopped cilantro (optional)

Method:

1. In a bowl add sprouted moong beans, diced carrots, cucumbers, apples and blueberries.

2. Add pumpkin seeds, black pepper powder, cumin powder, salt and add freshly squeezed lime juice.

3. Mix all the ingredients and garnish with cilantro.

4. Serve in a bowl and savor the flavor!

Variations:

a. Add tomatoes and avocado.

b. Instead of fruits, add onions, tomatoes, olives

c. Add a variety of beans either sprouted or cooked or from a can ( rinse canned beans )

d. Add ¼ tsp chili powder if you enjoy spicy foods

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Savor the Flavor of Eating Right #NNM

The 2016 National Nutrition Month theme – “Savor the Flavor of Eating Right.”

This month kickstarted by receiving a Proclamation from Mayor Bob Gatt – Novi.Yay!!!
It was such an honor and privelege to receive the Proclamation on behalf of Michigan Academy of Nutrition and Dietetics.

So what is a Proclamation?

proc·la·ma·tion
?präkl?’maSH(?)n/
noun
– a public or official announcement, especially one dealing with a matter of great importance.

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Mayor Gatt of Novi, Michigan announced March 2016 as National Nutrition Month and  March 9th as Registered Dietitian Day.  He encouraged all citizens to join the campaign and become concerned about their nutrition and the nutrition of others in the hope of
achieving optimum health for both today and tomorrow.

 

 

 

 

How about you trying a new herb, spice, fruit, or vegetable that you have never tried before to celebrate your National Nutrition Month?

Have you tried sprouted mung beans? Let me introduce you to this humble bean.

moong

Mung beans (green gram seeds) are commonly used in Southeast Asian cooking- India, Thailand, China, Burma, Japan and Korea. It is an excellent source of protein and is almost free from flatulence-causing factors. Because of this, mung beans are preferred for feeding babies and those convalescing. The seeds contain a higher proportion of lysine than any other legume seeds. The seeds are processed and consumed as cooked whole beans or splits (dals), sprouts, immature seeds, and flour and are used in various recipes.
You could sprout them and use it in salads and stir fry or cook them as a vegetable adding mustard seeds, tomatoes, turmeric and other spices with a dash of lemon. You can serve it with rice, chappati or any millet tortilla. Mung bean vegetable soup can be consumed as a meal by itself.

Here is a recipe to get you started.

 Zesty Mung Sprout Avocado Delight

Ingredients:
Ingredients:

Olive Oil – 1 tbsp
Chopped ginger – 1 tsp
Chopped garlic – 1 tsp
chopped cabbage – 1 cup
Mung sprouts – 1 cup
Tomato (diced)-1
Lima beans (boiled) – 1 cup
Spinach – 1 cup
Avocado (sliced) -1
Lemon -1/2
Sage – 2 leaves
Thyme – 1 small

Method:
1. Heat oil in a pan. Saute ginger garlic for a minute.
2. Add the finely chopped cabbage and saute for another minute.
3. Turn off the heat and rest of the ingredients.
4. Finely chop the herbs.
5. Squeeze lemon juice and mix all the ingredients.
6. Eat fresh, stay healthy!

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Testimonial- Impact of West Nile Virus, Boosting Mitochondrial Support and Functional Medicine

Meet Michael :

Michael, a retired veteran and tool and die- maker enjoyed his wood -work and summer hours working outdoors.  Last October, he started feeling exhausted, followed by body aches and fever. His wife then saw a rash on his body and since she had heard and read about West Nile Virus, she suspected the same.  Over a next three days, doctors confirmed the diagnosis. West Nile virus is commonly spread by infected mosquitoes. It can cause febrile illness, encephalitis (inflammation of the brain) or meningitis (inflammation of the lining of the brain and spinal cord).

Within a span of three days Michael’s life had changed. From being a normal active individual he was on the bed all day unable to move.

An episode of pulmonary embolism followed two weeks after his fight against West Nile Virus and during his nine week stay in the hospital he combated MRSA, C.diff and pneumonia.  Michael’s case was severe.  Most individuals who are infected do not experience such symptoms and when they do, it can be crippling, taking away all the joys of mobility leaving behind headaches, body aches, joint pains, vomiting, diarrhea and a frail body.

After being discharged from the hospital, Michael had spent almost four months in rehab. He had also undergone hyperbaric oxygen treatment therapy and it helped regain mobility. He could now walk using a walker but was still dependent. His ability to drive by himself, lift even 5 lbs of weight was still a dream.  His health –care practitioners were not sure how much function he would regain. Michael had hit the plateau that and that’s when his wife Kathy called to set-up an appointment with me at Nutrition and Wellness Consulting LLC.

At Nutrition and Wellness Consulting, I use a functional medicine approach to manage chronic conditions. Functional medicine involves understanding the origins, prevention, and treatment of complex, chronic disease. Instead of asking, “What drug matches up with this disease”, functional medicine asks – “why do you have this problem in the first place? Why has function been lost, what nutrients are you deficient in and what can we do to restore function?” In other words, functional medicine looks to find the root cause or mechanism involved with any loss of function, which ultimately reveals why a set of symptoms is there in the first place, or why the patient has a particular disease label.

We looked at Michael’s nutritional, biochemical and inflammatory markers, identified his food sensitivities and got a stool test done that provides an insight into his gut microbiome.  Within a fortnight his blood pressure medications for cut to half and then eventually stopped. Initially Michael could not lift 5 pounds and at his follow up visit i.e.  10 weeks later, he mentioned curling 8 pounds– 3 sets of 15! Whoa, this is motivating, isn’t it? Not only that, he then mentioned about driving Nebraska for a family reunion and being physically more active, climbing stairs up and down!

Here is Michael’s story before he came to see me – http://www.clickondetroit.com/lifestyle/health/livonia-man-battles-back-from-west-nile-virus/26676746

Michael continues to maintain his exercise and supplement regimen and follows an anti-inflammatory diet protocol as per his test results.  I wish him the best in his recovery and I am happy to be a part of this journey.

 

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Carrot Beet Probiotic Beverage aka Gajar Beet ki Kanji

Gajar Beet Kanji/ Carrot Beet Probiotic Beverage

A couple of months ago, I was consulting a client from Delhi and we were discussing probiotics and fermented foods. During our conversation Rahul mentioned about this drink called Beet ki Kanji that his mother makes. I experimented making at home and it was an instant hit with my husband and friends. This is the very same reason that I am sharing this recipe with you. May you enjoy the kanji and the health benefits of the good bugs, and the power of phytonutrients from beets, carrots, mustard seeds and green chili.

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In North India deep purple colored carrot is fermented along with crushed mustard seed, hot chili powder and salt for a few days to get a popular drink called Kanji, which is considered to have high nutritional value and cooling and soothing properties.  According to the Indian Journal of Microbiology, lactic acid bacteria (LAB) aka probiotics play an important role in the fermentation of vegetables to improve nutritive value, palatability, acceptability, microbial quality and its shelf life.

What got me interested in this drink is the probiotics ( 18 different strains of lactic acid bacteria were isolated in the study mentioned earlier) and their immune enhancing value that it brings to our tables. One other reason is that I love beets…they are YUMMM!

There are various studies that discuss  the role of how probiotics may:
• Enhance your immune system (70 percent of your immune system is located in your digestive system, which means that if your gut is overrun with bad bacteria, there’s a good chance your immune system will not be functioning at its best)
•  Prevent infections after surgery
• Treat acute and chronic diarrhea
• Relieve inflammatory bowel disease
• Treat irritable bowel syndrome (IBS)
• Protect against cancer development and progression
• Prevent eczema in children
• Prevent and treat vaginal yeast infections and urinary tract infections
• Help reduce systemic allergic responses. For more information on probiotics and health, check this blog

To make your own Carrot Beet Probiotic Beverage, here is the recipe:

Ingredients:

Water – 8 cups
Carrots (orange or purple) – 2 medium, peeled and julienned
Beetroot – 1, peeled and julienned
Green Chilies – to taste, slit.( I added  1 small)
Powdered Mustard Seeds – 1 1/2Tbsp
Salt – 11/2  Tsp or to taste
Red Chili Powder (optional)– 1 Tsp

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Method:

1. In a clean pitcher or bottle with a lid, preferably glass or ceramic, add all of the ingredients and mix well. Do not use plastic bottles or pitchers.

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2. Cover and keep the pitcher in the sun for 3-4 days, stirring at least once daily with a clean spoon.

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3. Once fermented, taste the kanji. When it’s ready it gives a tangy and fermented taste. I taste it daily just to understand the change in flavor, its food chemistry in action! Store the kanji in the refrigerator.

4. Serve chilled. Mix before serving. Carrots, Beets and Green Chilies can be eaten.

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