Riya Baibhawi

Beyond Wires And Cables, Copper Is Important For Your Body Also: Know Why

Copper

<span>Copper</span> is often thought of as something that has to do with electronics and wiring. However, it is also an essential mineral that we intake from various foods like avocados, shellfish, and potatoes amongst others. An average person (adolescent and adult) needs around 900 micrograms (mcg) a day. Notably, the upper limit for adults aged 19 years and above is 10 milligrams (mg) a day. 

Low levels of copper have been associated with elevated cholesterol and high blood pressure. Some researchers suggest that individuals with heart failure might benefit from copper supplementation. Animal studies have linked copper deficiency to cardiovascular disease (CVD). 

In 2016, Professor Chris Chang, a chemist from the US, developed a fluorescent probe to monitor copper movement within nerve cells. He noted that "copper acts like a brake or dimmer switch for each nerve cell." His research indicated that excess copper can hinder neuron signaling, while lower levels restore it.

Insufficient copper can result in neutropenia, a condition marked by a deficiency of neutrophils, the white blood cells that combat infections. Individuals with low neutrophil counts are more susceptible to infectious diseases.

Severe copper deficiency is linked to decreased bone mineral density and an increased risk of osteoporosis. Further research is necessary to explore how even marginal copper deficiency might impact bone health.

Copper is essential for the maintenance of collagen and elastin, two critical structural components of the body. Some scientists propose that copper may have antioxidant properties, which, along with other antioxidants, could help prevent skin ageing. Without adequate copper, the body struggles to repair damaged connective tissues and the collagen framework of bones, leading to various issues, including joint dysfunction.

Animal studies suggest that copper may help prevent or delay arthritis, which is why some people wear copper bracelets for relief. 

Copper may also function as an antioxidant, potentially reducing the production of free radicals. These free radicals can harm cells and DNA, contributing to cancer and other diseases.

<h2>How To Get Copper In Your Body?</h2> 

Copper is found in a variety of food sources. The list encompasses shellfish, whole grains, beans, potatoes, yeast, dark leafy greens, cocoa, dried fruits, black pepper, organ meats like kidney or liver, and nuts such as cashews and almonds. In addition, certain fortified foods also contain a good amount of this <span>nutrient</span>. 

However, if a person is unable to get an adequate amount of this element, then it is advisable for that person to take supplements for the elements. Most multivitamin supplements contain 2 mgTrusted Source of copper. 

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Copper is often thought of as something that has to do with electronics and wiring. However, it is also an essential mineral that we intake from various foods like avocados, shellfish, and potatoes amongst others. An average person (adolescent and adult) needs around 900 micrograms (mcg) a day. Notably, the upper limit for adults aged 19 years and above is 10 milligrams (mg) a day. Importance of Copper In BodyCardiovascular HealthLow levels of copper have been associated with elevated cholesterol and high blood pressure. Some researchers suggest that individuals with heart failure might benefit from copper supplementation. Animal studies have linked copper deficiency to cardiovascular disease (CVD). Neuron SignalingIn 2016, Professor Chris Chang, a chemist from the US, developed a fluorescent probe to monitor copper movement within nerve cells. He noted that "copper acts like a brake or dimmer switch for each nerve cell." His research indicated that excess copper can hinder neuron signaling, while lower levels restore it.Immune FunctionInsufficient copper can result in neutropenia, a condition marked by a deficiency of neutrophils, the white blood cells that combat infections. Individuals with low neutrophil counts are more susceptible to infectious diseases.OsteoporosisSevere copper deficiency is linked to decreased bone mineral density and an increased risk of osteoporosis. Further research is necessary to explore how even marginal copper deficiency might impact bone health.Collagen ProductionCopper is essential for the maintenance of collagen and elastin, two critical structural components of the body. Some scientists propose that copper may have antioxidant properties, which, along with other antioxidants, could help prevent skin ageing. Without adequate copper, the body struggles to repair damaged connective tissues and the collagen framework of bones, leading to various issues, including joint dysfunction.ArthritisAnimal studies suggest that copper may help prevent or delay arthritis, which is why some people wear copper bracelets for relief. Antioxidant ActionCopper may also function as an antioxidant, potentially reducing the production of free radicals. These free radicals can harm cells and DNA, contributing to cancer and other diseases.How To Get Copper In Your Body? Copper is found in a variety of food sources. The list encompasses shellfish, whole grains, beans, potatoes, yeast, dark leafy greens, cocoa, dried fruits, black pepper, organ meats like kidney or liver, and nuts such as cashews and almonds. In addition, certain fortified foods also contain a good amount of this nutrient. However, if a person is unable to get an adequate amount of this element, then it is advisable for that person to take supplements for the elements. Most multivitamin supplements contain 2 mgTrusted Source of copper. 

not just wires and cables, copper is important for your body also: know why

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Sadhguru Says These 4 Foods Are Like Slow Poison For Your Body

sadhguru says these 4 foods are like slow poison for your body

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Ditch The Pink Salt Trick Recipe, Try These 4 Drinks Instead To Support Your Weight Loss Journey

ditch the pink salt trick recipe, try these 4 drinks instead to support your weight loss journey

From her debut in ‘Student of the Year’, to her latest movie adventures like ‘Jigra’, <span>Alia Bhatt</span> is one of the most versatile actors in Bollywood and is well-liked celebrities in India. In an ‘Aap Ki Adalat’ interview a few years ago Bhatt revealed that one of the major components of her diet is no sugar. 

She expressed how she needed a variety of dishes, calling herself full ‘desi’. Another surprising thing she revealed was that she didn’t understand or like salads and prefers ‘Daal Chawal’ which is rice and lentil soup filled with whole grains and vegetables. She also mentioned that her choice of breads was roti made with ragi grains, jawar and other <span>millets</span>. 

<h2>Is Rice And Lentil Soup A Weight Loss? </h2>

Although people expect Bollywood starlets to enjoy rich and nutritious salads, Alia Bhatt’s refreshingly desi home diet bring about the discussion of whether one needs diet food or just needs to understand their nutritional needs better. Dal and rice are a perfect combination of carbohydrates, protein, and essential nutrients. To get the most nutritional benefit from this classic pairing, it's a good idea to make a few simple tweaks. 

<ul><li>Don't just rely on white rice. Try incorporating whole-grain varieties like brown, red, or black rice into your meals to add more fiber and antioxidants.</li><li>Add vegetables, herbs, and spices to your dal to make it more nutrient-rich.</li><li>Mix peas or beans into your rice. They are full of fiber and antioxidants, which can help improve blood sugar, cholesterol, and blood pressure.</li><li>Pair your meal with a side. Serving your dal-chawal with yogurt adds healthy bacteria for your gut, while a fresh salad provides more vitamins and fiber.</li><li>Balance your plate. A simple way to eat mindfully is to follow a "MyPlate" approach. Fill half your plate with fruits and vegetables, and divide the other half between a protein (like meat or fish) and a grain (like white rice).</li></ul>

<h2>Why You Should Eat Ragi, Jawar And Other Millet Rotis </h2>

Instead of regular wheat rotis, try healthy grains like ragi and jowar. These millets are packed with nutrients that can do wonders for your health. 

Ragi is an excellent source of calcium and iron, which are essential for strong bones and healthy blood. Its high fiber content also helps with digestion, weight management, and stable blood sugar. 

Jowar is loaded with protein, fiber, and antioxidants. It's great for digestion, can help with weight loss, and also lowers cholesterol for a healthier heart. 

A 2024 study in Frontiers in Nutrition journal explained that adding more millets to your diet is a smart decision as they contain a great mix of carbohydrates, protein, fat, and fiber. They have more essential amino acids than common cereals, and their protein is easier for the body to digest. 

While millets have always been a staple food, recent studies are highlighting their impressive medicinal properties. Eating millets has been scientifically shown to help with: 

<ul><li>They have a type of starch that digests slowly, which prevents blood sugar spikes.</li><li>Millets can help you feel full and satisfied, aiding in weight loss.</li><li>Regular consumption can reduce the risk of heart disease.</li><li>Millets are naturally gluten-free, making them an ideal food for people with celiac disease.</li></ul>Some common millets are Sorghum (Jowar), <span>Pearl Millet</span> (Bajra), and Finger Millet (Ragi), as well as many others like Foxtail, Little, and Kodo millet. 

<h2>Is A Sugar-Free Diet Actually Healthy? </h2>

Cutting out added sugar and focusing on whole foods can have a great impact on your health. It can help you manage your weight, lead to clearer skin, and improve your mood. It also helps reduce inflammation and lowers your risk of developing type 2 diabetes. 

However, it's important not to confuse added sugars with the natural sugars found in fruits. Fruits provide essential nutrients like fiber and antioxidants. You can still have a very healthy diet by including whole fruits. 

Remember, a no-sugar diet isn't a magic fix for weight loss. It's just one part of a healthy lifestyle that should also include exercise and a balanced diet. If you're thinking about making a big change to your diet, it's a good idea to talk to a doctor or dietitian first.

Alia Bhatt

pearl millet

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Indian vegan food

is daal chawal healthy

Millets

From her debut in ‘Student of the Year’, to her latest movie adventures like ‘Jigra’, Alia Bhatt is one of the most versatile actors in Bollywood and is well-liked celebrities in India. In an ‘Aap Ki Adalat’ interview a few years ago Bhatt revealed that one of the major components of her diet is no sugar. She expressed how she needed a variety of dishes, calling herself full ‘desi’. Another surprising thing she revealed was that she didn’t understand or like salads and prefers ‘Daal Chawal’ which is rice and lentil soup filled with whole grains and vegetables. She also mentioned that her choice of breads was roti made with ragi grains, jawar and other millets. Is Rice And Lentil Soup A Weight Loss? Although people expect Bollywood starlets to enjoy rich and nutritious salads, Alia Bhatt’s refreshingly desi home diet bring about the discussion of whether one needs diet food or just needs to understand their nutritional needs better. Dal and rice are a perfect combination of carbohydrates, protein, and essential nutrients. To get the most nutritional benefit from this classic pairing, it's a good idea to make a few simple tweaks. Don't just rely on white rice. Try incorporating whole-grain varieties like brown, red, or black rice into your meals to add more fiber and antioxidants.Add vegetables, herbs, and spices to your dal to make it more nutrient-rich.Mix peas or beans into your rice. They are full of fiber and antioxidants, which can help improve blood sugar, cholesterol, and blood pressure.Pair your meal with a side. Serving your dal-chawal with yogurt adds healthy bacteria for your gut, while a fresh salad provides more vitamins and fiber.Balance your plate. A simple way to eat mindfully is to follow a "MyPlate" approach. Fill half your plate with fruits and vegetables, and divide the other half between a protein (like meat or fish) and a grain (like white rice).Why You Should Eat Ragi, Jawar And Other Millet Rotis Instead of regular wheat rotis, try healthy grains like ragi and jowar. These millets are packed with nutrients that can do wonders for your health. Ragi is an excellent source of calcium and iron, which are essential for strong bones and healthy blood. Its high fiber content also helps with digestion, weight management, and stable blood sugar. Jowar is loaded with protein, fiber, and antioxidants. It's great for digestion, can help with weight loss, and also lowers cholesterol for a healthier heart. A 2024 study in Frontiers in Nutrition journal explained that adding more millets to your diet is a smart decision as they contain a great mix of carbohydrates, protein, fat, and fiber. They have more essential amino acids than common cereals, and their protein is easier for the body to digest. While millets have always been a staple food, recent studies are highlighting their impressive medicinal properties. Eating millets has been scientifically shown to help with: They have a type of starch that digests slowly, which prevents blood sugar spikes.Millets can help you feel full and satisfied, aiding in weight loss.Regular consumption can reduce the risk of heart disease.Millets are naturally gluten-free, making them an ideal food for people with celiac disease.Some common millets are Sorghum (Jowar), Pearl Millet (Bajra), and Finger Millet (Ragi), as well as many others like Foxtail, Little, and Kodo millet. Is A Sugar-Free Diet Actually Healthy? Cutting out added sugar and focusing on whole foods can have a great impact on your health. It can help you manage your weight, lead to clearer skin, and improve your mood. It also helps reduce inflammation and lowers your risk of developing type 2 diabetes. However, it's important not to confuse added sugars with the natural sugars found in fruits. Fruits provide essential nutrients like fiber and antioxidants. You can still have a very healthy diet by including whole fruits. Remember, a no-sugar diet isn't a magic fix for weight loss. It's just one part of a healthy lifestyle that should also include exercise and a balanced diet. If you're thinking about making a big change to your diet, it's a good idea to talk to a doctor or dietitian first.

Alia Bhatt Swears By Dal-Chawal, Not Salads: The Desi Vegan Diet That Could Transform Your Health

alia bhatt swears by dal-chawal, not salads: the desi vegan diet that could transform your health

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Social media platforms have introduced many of us to hacks and trends that promise quick fixes for health and wellness. Some of them are harmless fun, but others can spread misinformation and lead to unhealthy habits. One such viral trend is the <span>Pink Salt Trick Recipe</span>, a drink made from pink Himalayan salt, lemon juice, and water, which is being promoted as a shortcut to fat loss and a “metabolism reset.”

But can sprinkling some <span>pink salt</span> into water really help you drop weight? Let’s unpack the facts and explore healthier alternatives that actually support your wellness journey.

<h2>Can You Lose Weight with the Pink Salt Trick?</h2>

The short answer is no. Despite claims circulating on TikTok and YouTube, often boosted by AI-generated celebrity deepfakes, there is no scientific evidence that pink salt speeds up fat burning, “melts fat,” or resets metabolism.

In fact, experts warn against overconsumption of pink salt. Unlike iodized table salt, pink salt contains little to no iodine, which could potentially disrupt thyroid health if used as your primary salt source. Excess sodium can also increase blood pressure and cause bloating, which is the opposite of what most people are hoping for when they try to lose weight.

Missouri State University’s investigation with registered dietitian Natalie Allen confirmed: “Pink salt does not speed up metabolism, detox the body, or cause <span>weight loss</span>.”

<h2>Healthy Drink Alternatives That Actually Support Weight Loss</h2>

While no single drink can magically make fat disappear, some beverages can boost metabolism slightly, reduce cravings, and support better digestion, all of which help your weight-loss efforts when paired with a healthy lifestyle. Here are four expert-approved options:

Packed with catechins, powerful antioxidants, green tea can slightly boost calorie expenditure and fat oxidation. It’s a popular pre-workout drink because it provides a mild caffeine kick without the jitters of coffee.

A teaspoon of apple cider vinegar in a glass of water before meals may promote a feeling of fullness and stabilize blood sugar levels. Just make sure to dilute it well to avoid damaging your teeth or irritating your stomach.

Blending a scoop of protein powder with unsweetened almond milk, spinach, and berries can keep you full for hours, reduce snacking, and support muscle maintenance, which is key for a healthy metabolism.

Ginger aids digestion and reduces inflammation, while lemon adds vitamin C and a refreshing flavor. Together, they make a hydrating drink that can be sipped throughout the day to curb unnecessary cravings.

Even with these healthier drinks, overconsumption can cause issues like bloating, digestive discomfort, or nutrient imbalances if you replace whole meals with beverages. Some ingredients, like caffeine or apple cider vinegar, may also interact with medications or cause irritation if taken excessively.

Drinks can support your weight-loss journey, but they cannot replace the fundamentals: a balanced diet, regular exercise, adequate sleep, and stress management. Use beverages like green tea or ginger water as helpful tools, not as miracle solutions.

<strong>Disclaimer: </strong><strong><em>Weight loss is a gradual process and cannot be achieved by drinking one special beverage. The drinks mentioned here can help with metabolism, digestion, and reducing cravings, but long-term results require consistency with physical activity, balanced <span rel="noindex">nutrition</span>, and overall lifestyle changes</em></strong>.

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Social media platforms have introduced many of us to hacks and trends that promise quick fixes for health and wellness. Some of them are harmless fun, but others can spread misinformation and lead to unhealthy habits. One such viral trend is the Pink Salt Trick Recipe, a drink made from pink Himalayan salt, lemon juice, and water, which is being promoted as a shortcut to fat loss and a “metabolism reset.”But can sprinkling some pink salt into water really help you drop weight? Let’s unpack the facts and explore healthier alternatives that actually support your wellness journey.Can You Lose Weight with the Pink Salt Trick?The short answer is no. Despite claims circulating on TikTok and YouTube, often boosted by AI-generated celebrity deepfakes, there is no scientific evidence that pink salt speeds up fat burning, “melts fat,” or resets metabolism.In fact, experts warn against overconsumption of pink salt. Unlike iodized table salt, pink salt contains little to no iodine, which could potentially disrupt thyroid health if used as your primary salt source. Excess sodium can also increase blood pressure and cause bloating, which is the opposite of what most people are hoping for when they try to lose weight.Missouri State University’s investigation with registered dietitian Natalie Allen confirmed: “Pink salt does not speed up metabolism, detox the body, or cause weight loss.”Healthy Drink Alternatives That Actually Support Weight LossWhile no single drink can magically make fat disappear, some beverages can boost metabolism slightly, reduce cravings, and support better digestion, all of which help your weight-loss efforts when paired with a healthy lifestyle. Here are four expert-approved options:Green TeaPacked with catechins, powerful antioxidants, green tea can slightly boost calorie expenditure and fat oxidation. It’s a popular pre-workout drink because it provides a mild caffeine kick without the jitters of coffee.Apple Cider Vinegar DrinkA teaspoon of apple cider vinegar in a glass of water before meals may promote a feeling of fullness and stabilize blood sugar levels. Just make sure to dilute it well to avoid damaging your teeth or irritating your stomach.Protein SmoothiesBlending a scoop of protein powder with unsweetened almond milk, spinach, and berries can keep you full for hours, reduce snacking, and support muscle maintenance, which is key for a healthy metabolism.Ginger and Lemon WaterGinger aids digestion and reduces inflammation, while lemon adds vitamin C and a refreshing flavor. Together, they make a hydrating drink that can be sipped throughout the day to curb unnecessary cravings.Risks and CautionEven with these healthier drinks, overconsumption can cause issues like bloating, digestive discomfort, or nutrient imbalances if you replace whole meals with beverages. Some ingredients, like caffeine or apple cider vinegar, may also interact with medications or cause irritation if taken excessively.No Magic ShortcutDrinks can support your weight-loss journey, but they cannot replace the fundamentals: a balanced diet, regular exercise, adequate sleep, and stress management. Use beverages like green tea or ginger water as helpful tools, not as miracle solutions.Disclaimer: Weight loss is a gradual process and cannot be achieved by drinking one special beverage. The drinks mentioned here can help with metabolism, digestion, and reducing cravings, but long-term results require consistency with physical activity, balanced nutrition, and overall lifestyle changes.

Good health isn’t just about eating the right foods, it’s also about knowing what to avoid. Spiritual leader, Sadhguru, often emphasizes that certain foods we consume every day can silently harm our bodies over time. He calls them “enemies of health” and advises limiting or completely avoiding them. 

According to Sadhguru, sugar as we consume it today is not the same as what our ancestors ate. Traditionally, sweeteners came from natural sources like jaggery or unrefined sugarcane juice. Modern white sugar, however, is highly processed and stripped of vitamins and minerals, leaving behind only “empty calories.”

Also Read: <a href="https://www.healthandme.com/health-news/international-fetal-alcohol-syndrome-day-2025-themes-significance-and-history-article-152734287" data-type="tilCustomLink" target="_blank">International Fetal Alcohol Syndrome Day 2025: Themes, Significance And History</a>

Excessive sugar intake has been linked to obesity, diabetes, and heart disease. Sadhguru points out that it not only adds to weight gain but also weakens the immune system and disrupts the body’s natural balance. Choosing natural sweeteners like jaggery, honey, or fruits can be a healthier alternative.

However, <strong>Dr Palaniappan</strong>, who runs his YouTube channel under the name Dr Pal, a gastroenterologist says that jaggery or sugar do not really have that much of a difference. He explains that while 2 teaspoon of sugar have 8 grams of carbs, 2 teaspoon of jaggery have 6 grams of carbs. The difference is not that much, if your carbohydrate consumption is 200 grams per day. However, he does note that jaggery has a lower sugar spike.

While milk is often marketed as a superfood, Sadhguru suggests that most adults are unable to digest it properly. Many people lack the enzymes required to break down lactose, which can lead to bloating, mucus formation, and lethargy.

Although milk is a good source of calcium, Sadhguru recommends relying on other calcium-rich foods such as leafy greens, sesame seeds, ragi (finger millet), and nuts. Limited milk consumption is fine for those who tolerate it, but he advises against making it a daily habit for everyone.

The <strong>Physicians Committee for Responsible Medicine</strong> quotes <em>Harvard Study</em> that followed 72,000 women for two decades and found no evidence that drinking milk can prevent bone fractures or osteoporosis. The conclusion was milk does not necessarily build the strongest bones, though this is not to say that it has no nutrients. In fact, an estimated of 65% of the global population is lactose intolerant, majority of whom are from Asia.

Also Read: <a href="https://www.healthandme.com/health-news/kissing-bugs-disease-could-soon-become-an-endemic-says-cdc-article-152734279" data-type="tilCustomLink" target="_blank">Kissing Bugs Disease Could Soon Become An Endemic, Says CDC</a>

Modern refining processes remove the outer bran and germ from grains, leaving only the starchy endosperm. This process makes the grains last longer on shelves but takes away most of the fiber, vitamins, and minerals. As a result, refined grains like white rice and maida (white flour) provide little <span>nutrition</span> and cause rapid spikes in blood sugar.

Sadhguru encourages the consumption of whole grains such as brown rice, millets, and whole wheat to promote better digestion, sustained energy, and improved gut health.

Tea and coffee may be morning essentials for many, but Sadhguru cautions against their overuse. These beverages act as nervous stimulants, giving a quick burst of energy but leaving the body more tired later. Habitual consumption can lead to dependency, sleep disturbances, and heightened stress levels.

He recommends gradually reducing intake and replacing these drinks with herbal teas, fresh juices, or simply water to maintain natural energy levels throughout the day.

diet & nutrition

four foods which are bad for your health

sadhguru asks to avoid these 4 food

sugar vs jaggery

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Good health isn’t just about eating the right foods, it’s also about knowing what to avoid. Spiritual leader, Sadhguru, often emphasizes that certain foods we consume every day can silently harm our bodies over time. He calls them “enemies of health” and advises limiting or completely avoiding them. Refined SugarAccording to Sadhguru, sugar as we consume it today is not the same as what our ancestors ate. Traditionally, sweeteners came from natural sources like jaggery or unrefined sugarcane juice. Modern white sugar, however, is highly processed and stripped of vitamins and minerals, leaving behind only “empty calories.”Also Read: International Fetal Alcohol Syndrome Day 2025: Themes, Significance And HistoryExcessive sugar intake has been linked to obesity, diabetes, and heart disease. Sadhguru points out that it not only adds to weight gain but also weakens the immune system and disrupts the body’s natural balance. Choosing natural sweeteners like jaggery, honey, or fruits can be a healthier alternative.However, Dr Palaniappan, who runs his YouTube channel under the name Dr Pal, a gastroenterologist says that jaggery or sugar do not really have that much of a difference. He explains that while 2 teaspoon of sugar have 8 grams of carbs, 2 teaspoon of jaggery have 6 grams of carbs. The difference is not that much, if your carbohydrate consumption is 200 grams per day. However, he does note that jaggery has a lower sugar spike.    ]]> Milk While milk is often marketed as a superfood, Sadhguru suggests that most adults are unable to digest it properly. Many people lack the enzymes required to break down lactose, which can lead to bloating, mucus formation, and lethargy.Although milk is a good source of calcium, Sadhguru recommends relying on other calcium-rich foods such as leafy greens, sesame seeds, ragi (finger millet), and nuts. Limited milk consumption is fine for those who tolerate it, but he advises against making it a daily habit for everyone.The Physicians Committee for Responsible Medicine quotes Harvard Study that followed 72,000 women for two decades and found no evidence that drinking milk can prevent bone fractures or osteoporosis. The conclusion was milk does not necessarily build the strongest bones, though this is not to say that it has no nutrients. In fact, an estimated of 65% of the global population is lactose intolerant, majority of whom are from Asia.Also Read: Kissing Bugs Disease Could Soon Become An Endemic, Says CDC Refined GrainsModern refining processes remove the outer bran and germ from grains, leaving only the starchy endosperm. This process makes the grains last longer on shelves but takes away most of the fiber, vitamins, and minerals. As a result, refined grains like white rice and maida (white flour) provide little nutrition and cause rapid spikes in blood sugar.Sadhguru encourages the consumption of whole grains such as brown rice, millets, and whole wheat to promote better digestion, sustained energy, and improved gut health.Tea and CoffeeTea and coffee may be morning essentials for many, but Sadhguru cautions against their overuse. These beverages act as nervous stimulants, giving a quick burst of energy but leaving the body more tired later. Habitual consumption can lead to dependency, sleep disturbances, and heightened stress levels.He recommends gradually reducing intake and replacing these drinks with herbal teas, fresh juices, or simply water to maintain natural energy levels throughout the day.

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