Here’s a friendly, evidence-based walk through what the research shows and how these foods fit into a practical liver-supportive diet.

Artichoke Leaf: A Traditional Food with Modern Science Behind It

Artichoke leaf extract has been studied for its role in liver protection and regeneration, especially under toxin-induced stress. One study using carbon tetrachloride (CCl₄) showed that rats receiving artichoke extract—both before and after the toxic exposure—experienced meaningful improvements. The extract increased glutathione (GSH), improved ALT and AST levels, reduced oxidative stress enzymes like SOD when used post-injury, and even showed improved liver histology.

These findings point to its regenerative potential and its ability to support the liver’s natural detoxification and repair pathways.

Arabic Gum: A Gentle, Natural Protector for Liver and Kidneys

Arabic gum—an exudate from Acacia trees rich in arabinogalactan and essential minerals—has been studied for its ability to counteract gentamicin-induced liver and kidney toxicity. In a study involving forty mice, gentamicin raised markers of liver and kidney damage (ALT, AST, creatinine, urea) and triggered oxidative stress and inflammation, including elevated MDA, GSH, CAT, TNF-α, and IL-6.

Arabic gum water extract helped reverse many of these changes. It reduced oxidative stress, modulated liver and kidney function markers, and positively influenced inflammatory cytokines. Its protective effects appear to come from antioxidant activity and immune modulation, making it a supportive natural compound for liver repair.

Milk Thistle (Silymarin): One of the Most Researched Herbal Liver Protectors

Silymarin, extracted from milk thistle, is widely recognized for its antioxidative, anti-inflammatory, and antifibrotic effects. A systematic review of randomized clinical trials from 1992 to 2023 examined its impact specifically on liver enzyme levels. While milk thistle is consistently regarded as hepatoprotective, the exact degree to which it improves liver enzyme markers varies depending on formulation, dose, and disease state.

One important point is that silymarin has low water solubility, meaning absorption can differ dramatically between products. Quality, standardization, and clinical supervision matter.

Practical Considerations for Using Foods in Liver Regeneration

A liver-supportive dietary approach works best when grounded in practical, realistic guidelines. Here are key points that matter when incorporating these foods into a therapeutic plan:

Whole Food vs. Extract

Extracts—such as standardized artichoke leaf, silymarin, and gum arabic—show stronger and more predictable mechanistic effects. Whole-food versions like artichoke hearts and soluble-fibre foods are safer for routine dietary use and offer additional nutritional value.

Synergy With Lifestyle

These foods don’t act alone. Liver regeneration relies heavily on minimizing ongoing damage (alcohol, toxins, processed foods), maintaining good glycemic control, consuming healthy fats, and ensuring adequate protein. The botanicals help support these processes but cannot replace foundational lifestyle change.

Bioavailability

Especially for milk thistle, formulation matters. Because silymarin is poorly water-soluble, choosing standardized, well-absorbed products is essential for effectiveness.

Safety

Natural compounds can still interact with medications, often through liver enzymes. Milk thistle is generally safe but may not be effective in advanced liver disease. High doses of gum arabic may alter gut function in sensitive individuals.

Vegetarian-Friendly Options

Artichoke and gum arabic fit easily into vegetarian diets. Milk thistle is a botanical supplement and compatible as well. Meal-planning might include:

• Artichoke hearts in salads or cooked dishes
• Gum-arabic-fortified beverages or fibre snacks
• Milk thistle extract as a supervised supplement

Communication With Patients

It’s important to frame these foods as supportive tools that complement medical care. They help with regeneration processes but are not cures for underlying liver disease.

Summary of Foods That Support Liver Regeneration

Certain foods and nutrients provide additional help in reducing inflammation, supporting detoxification, and protecting liver cells.

Artichoke:
Rich in polyphenols and fibre. Cynarin helps increase bile production, aiding detoxification and toxin removal through the digestive tract.

Milk Thistle:
A natural liver protector that reduces injury from alcohol, toxins, medications, and chemical exposures like carbon tetrachloride, thioacetamide, and acetaminophen.

Apple and Berries (blueberries, strawberries):
Rich in anthocyanins, antioxidants, and polyphenols that help reduce oxidative stress and support cell repair.

Nuts and Seeds:
Provide healthy fats and antioxidants that reduce inflammation and support liver health.

Green Tea:
Contains catechins that lower liver fat and can improve liver function tests.

Fatty Fish:
Rich in omega-3 fatty acids, which reduce liver fat and inflammation and support overall liver function.

Turmeric:
Curcumin offers anti-inflammatory and antioxidant properties that reduce liver damage and support regeneration.

Citrus Fruits:
High in vitamin C and antioxidants that support detoxification and reduce oxidative load.

Gum Arabic:
Acts as an antioxidant and protective compound. It modulates immune cell activity and reduces free radical production, helping prevent further liver damage.

If you are experiencing liver-related concerns or want to proactively support your liver health, our Functional Nutrition program offers a personalized, science-based approach. Our experts assess your nutritional status, lifestyle, and metabolic health to design a targeted plan that supports liver detoxification, reduces inflammation, and promotes natural regeneration. Through guided nutrition strategies, therapeutic foods, and evidence-based supplementation, we help restore balance and support long-term liver wellness. Book a consultation today to begin your personalized liver-support journey.

That’s the number of people with Diabetes in India as of today, according to International Diabetes Federation (IDF)data…with the number projected to increase to over 156 million by 2050.

The rise in diabetes cases, particularly in low and middle -income countries like India is a global concern.

Most diabetics find themselves on the road to gradual weight gain, slowly rising blood sugar levels and higher dosage of medication. Going to the doctor usually means bad news because the number of prescribed medicines keeps increasing with every visit. It often looks as if there is no way out. Despite controlling blood sugar levels with diet and medication, most of them end up suffering from a variety of dreaded complications like neuropathy, loss of vision, kidney failure, heart attack and gangrene.

Contrary to what you hear there is a cure for diabetes. But to solve any problem we must first understand the cause and then remove it. The cause of diabetes is not lack of medication. The cause of diabetes is not sugar and carbohydrates. The cause of diabetes is insulin resistance and/or lack of insulin.

Hence the usual advice that most diabetics follow is cutting down carbohydrates and sugar and taking more medication does not work. We need to address the cause first and foremost. If we can put our finger on the cause of insulin resistance and lack of insulin, diabetes can be prevented and reversed. This article aims to assist you with identifying the cause of the disease and the good news is that anyone can do it.

Type 2 diabetes 

If the amount of fat increases within the cells, it stands to reason that the cells do not require any more sugar, because it already has plenty of energy stored. Therefore, the fat within the muscle cells prevents more sugar from entering by making the cells insulin resistant.

If we continue to eat sugar or carbohydrates this excess sugar now remains in the bloodstream causing a rise in the blood sugar levels. In order to remove this excess glucose our thirst increases so that the water we drink can dilute the glucose. This is then filtered by the kidneys and thrown out.

In order to use the accumulated fat in the muscle cells, the cells must spend some energy to reconvert the fat back to the sugar so that it can be used. The only form of energy that a cell can use is sugar or to be precise glucose.

So when the first fat in the muscle cell rises, it becomes resistant to insulin, thereby causing the blood sugar level to rise. This is called type 2 Diabetes.

Whenever we eat simple refined sugars or carbohydrates such as sugar, white floor, jaggery or even fruit juices the glucose easily goes straight into the bloodstream causing the blood sugar level to rise this in turn causes a spike in the insulin level.

The insulin now causes the sugar to enter the cells and the blood sugar levels fall suddenly.  When the blood sugar is low, we feel hungry. Therefore, sugar is an appetizer and increases hunger. Sugar or refined carbohydrates are considered high glycaemic index foods because the spike in the bloodstream whenever we eat complex carbohydrates such as fruits, dry fruits like dates, whole wheat, whole rise or vegetable, it takes time to digest, the fibre holds the sugar so the sugar enter the blood streams slowly. Foods like these are called low glycaemic index foods. Interestingly fruit and dry fruit such as dates and raisins, despite being sweet, don’t cause such spikes in the blood sugar levels because they are filled with fibres.

To sum up, type 2 diabetes is mainly the result of insulin resistance. And the cause of this is largely the fat inside the muscle cell.

The Real Causes of Diabetes

Most people find out they have diabetes inadvertently, when they go to a doctor because they do not feel well, when a wound does not heal or when there is sudden loss of weight. Others find out just by a routine blood sugar check. When it is diagnosed, almost everyone goes back to the doctor who suggests some tests and prescribes medications or insulin, depending on the need. The diet prescribed invariably has less sugar and carbs. At best these measures control diabetes in the short run but with time, most people see their blood sugar levels and number of medications spiral upwards. Everyone knows that nobody gets better with this approach, but they all feel compelled to follow it like it’s written in gold. There is comfort in doing what others do.

The reason that medicines and a low-carb diet do nothing to reverse diabetes is because it does not address its root cause. The cause of diabetes is not sugar or carbohydrates, so removing them from the diet will not solve the problem. Nor is it the lack of medicines. These measures can at best only control the sugar levels. Conventional treatment only works to control the disease.

Reversing diabetes means getting back to normal blood sugar levels without any medications. This is possible if we remove the cause of diabetes and then wait for our body to heal. In order to do so, we have to first understand the cause. Reversing diabetes needs a shift in our thinking.

So What Causes Diabetes?

We stay under the misunderstanding that sugar and starchy carbohydrates cause diabetes, simply because we correlate elevated blood sugar levels with sugar in our food. Your blood sugar goes up after you eat because it is supposed to. Sugar is not the cause of diabetes.

This is not to say that it is good for you, but it is not the cause.

So here I will list some of the most important causes of diabetes in the order of how seriously they affect our body.

Hormones

Diabetes is a hormonal disorder. Hormone secretions in our body are orchestrated by the pituitary gland. When one hormone is out of balance, others also go out of sync. This is why diabetes, hypothyroid, polycystic ovarian disease (PCOD or PCOS) and obesity are often seen together. Steroids (also hormones) given for therapeutic reasons can induce diabetes. When the hormones are in imbalance, everything can be affected.

Lack of Exercise

Many a diabetic has seen blood sugars drop as a result of exercise. A regular morning walk definitely brings down blood sugar levels. A sedentary lifestyle along with a faulty diet is one of the key causes of diabetes. One of the banes of modern existence is that we have created a highly mechanized, artificial environment that has reduced physical exercise to a minimum.

Obesity

Obesity is recognized as a major risk factor that predisposes one to diabetes. The irony is that the conventional medical treatment for diabetes often leads to weight gain. Patients, once diagnosed and treated with medicines, often enter the vicious circle of weight gain, which worsens the condition.

Mindset

The most insidious thing is the belief system we adopt without questioning, such as the belief that diabetes is genetic. This fatalistic mindset that ‘everyone in my family has diabetes, so I too will get it’, makes us resigned to our fate and not take responsibility for our health. What we don’t stop to think is that genetics only makes you less prone to certain diseases. But if you alter your diet and lifestyle, you can keep diseases at bay, including diabetes.

Effects of Fat

Our muscles need glucose to power them, and the blood constantly supplies them with this important fuel. Insulin receptors are like little locked gateways on the muscle cell which can be opened by insulin-the key. When insulin engages with the insulin receptor, it opens the gates to allow glucose in, from the blood into the muscle cell where it can be used.

When fat accumulates inside the muscle cells, it jams up the Insulin receptors, which results in insulin resistance. This means that even though there is enough insulin, perhaps even more than normal, it’s not able to do its job. Now the glucose remains in the bloodstream, raising the blood sugar levels while the muscle cells that need it cannot use it. As a result we feel lethargic and drained of all energy. The cells also contain mitochondria, which are like little furnaces that burn fat. But when fat accumulates, the mitochondria work less. Thus regular consumption of fat actually causes insulin resistance. But taking fat out of the diet works to reduce this insulin resistance and allows glucose to enter the cells again. This translates in human terms to a feeling of more energy, less lethargy and drowsiness, symptoms which are very common in people with diabetes. The point to remember is that this can happen to anyone who consumes fat in their diet, including thin people.

Most of us consume fat without realizing it. All our meals are cooked in ghee, butter or oil. All of this is fat. Animal products too are full of fat, be it milk, eggs, meat, fish, chicken or anything else. Fat swims on top when you boil these items.

HealZen Way of treating Diabetes 

Healzen’s PRO Therapeutic Protocol (Combination of Functional medicines) and functional foods play a crucial role in supporting metabolic balance.

The First rule in DM 2 management is creating an alkaline atmosphere in the body. Using HealZen’s chlorophyll formulations initiates an alkaline shift in the body, which forms the foundation of metabolic health.

We maintain an alkaline environment that helps in reducing systemic inflammation, improving insulin sensitivity, and supporting overall metabolic balance. Promoting hydration and detoxification is essential to flush out toxins. Staying physically active with at least 30–45 minutes of moderate exercise, including walking, strength training, or yoga enhances insulin sensitivity. Managing stress and maintaining quality sleep are equally important, as stress impacts cortisol levels, which in turn affect blood sugar regulation.

Engaging in mindfulness practices, meditation, or deep breathing helps to reduce stress.

Staying committed to Healzen’s protocol is crucial for achieving results. This includes taking prescribed functional medicines to support pancreatic function and following scheduled screenings and doctor consultations to track progress.

We do not rely solely on medication without lifestyle changes because true diabetes reversal requires a comprehensive approach involving nutrition, physical activity, and stress management. Avoid discontinuing prescribed treatment without medical supervision.

Lastly, refrain from ignoring regular check-ups and screenings, as consistent monitoring is essential to track progress and make necessary adjustments to the treatment plan.

Our PRO-therapeutic protocols, rooted in rigorous medical research, effectively address the root causes of Diabetes Mellitus. These Natural Bioactive Compounds  are based on extensive medical research and clinical studies published in American and European journals.

The Formulations used in PRO Therapeutic Protocol boosts the Cellular Energy which Supports mitochondrial function for improved energy production and glucose metabolism it also aids in the removal of heavy metals and free radicals, which can contribute to insulin resistance. The advanced glucose control tablet designed to improve insulin sensitivity, regulate HbA1c levels, and prevent glucose spikes. The Liver support formula Improves the liver’s ability to process glucose and toxins. The Omega 369 formula helps to Improve Insulin Receptor Function: Enhances cell membrane fluidity, leading to better insulin signalling.

Nutritional Assessment through HealZen’s Functional Nutrition Therapy (FNT)

HealZen’s Functional Nutrition Therapy (FNT) focuses on nutrition, metabolic restoration, and chronic disease reversal. Unlike conventional diet plans that merely control blood sugar, FNT works at a cellular level to restore physiological balance, improve insulin sensitivity, and prevent diabetic complications.

1. Each individual’s metabolic state is different, and nutrition must be tailored accordingly. FNT incorporates: Low-glycaemic, high-fiber foods to prevent sugar spikes, Macronutrient Balance, Functional Foods & Nutraceuticals: Bioactive compounds that improve insulin response and reduce inflammation.
2. Gut Health Optimization-Probiotic & Prebiotic Therapy: Supports digestion, nutrient absorption, and gut integrity. Detoxification Support: Reduces systemic inflammation and enhances metabolic function.
3. HealZen’s FNT integrates natural elements into dietary strategies: Hydration Therapy: Alkalizing liquids such as Liq. Chlorobia to maintain pH balance and oxygenation. Light & Circadian Nutrition: Meal timing aligned with biological rhythms for optimal metabolic function. Grounding & Earth-Based Nutrition: Encouraging natural, chemical-free, whole-food consumption.
4. Anti-Inflammatory & Insulin-Sensitizing Foods-Omega-3-Rich Foods: Softgel Linum 369 for reducing inflammation and improving insulin sensitivity.
5. Behavioral & Lifestyle Modifications Mindful Eating: Avoiding emotional or stress-induced eating.Meal Timing & Fasting Strategies: Aligning food intake with insulin sensitivity cycles.Live Movement & Relaxation Sessions: Incorporating structured exercise, Surya namaskar, and meditation for stress management.

Lifestyle and Behavioural Intervention

HealZen’s Lifestyle and Behavioural Intervention helps to reverse diabetes, improve insulin sensitivity, and restore metabolic health.

This intervention focuses on habit modification, stress management, physical movement, sleep optimization, and emotional well-being, ensuring a sustainable, long-term solution rather than short-term symptom management

Monitoring and Follow -Ups

Regular biomarker monitoring is crucial for assessing diabetes progression, treatment efficacy, and overall metabolic health. 

HealZen’s diabetes management program follows a structured biomarker tracking and follow-up system to ensure sustained glucose control, insulin sensitivity, and complication prevention.

Why It’s Important to Reverse Diabetes: The Dreaded Complications

With the kind of busy life styles, we lead today, it’s easy to simply pop a pill to control blood sugar levels and continue as if nothing’s wrong. Changing lifestyles and changing consciousness requires effort, something that many of us have little time for. ‘Why then is it important to reverse diabetes?’ you may ask. The answer is simple. Over the years, the dosage of medications increases, and so do the dreaded complications that come with the disease. Ever-growing lifelong prescriptions, doctors’ bills and regular hospitalizations add to the costs, but the real costs are the days when you feel unwell and have low energy levels and the disabilities. All the money earned over years of hard work suddenly becomes meaningless when one suffers from diabetic complications.

Book your Appointment with Life at HealZen Clinic

Let’s address some of the common psychological challenges faced by cancer survivors:

1. Body acceptance: Many survivors struggle with changes in their appearance after surgery, chemotherapy or radiation. This can include hair loss, scars or example of removing the breast. Counselling can help them process these changes and build them a positive body image. Expressive therapy and mindfulness can help them encourage self -acceptance and confidence.
2. Post Trauma: Cancer journey can be traumatic leaving patients with lingering anxiety about their health. Even the slightest ache in body and pain can trigger anxiety. They can become hypervigilant about their health because of the past trauma of cancer detection. Peer support and survivor support group can provide a safe space to share feelings and reduce isolation.
3. Fear of recurrence: Many survivors live with the ongoing fear that cancer can return which can impact their daily lives and mental health. This fear haunts them constantly

4. Shift in Social Roles : After treatment survivor often notice changes in how they relate to family, friends and colleagues. Role may shift like the caregiver might become overprotective or survivors may feel dependent or isolated as they adjust back to routine life.
5. Change perspective and Priorities : Many survivors reevaluate relationships and life goals . They may seek more meaningful connections while distancing themselves from relationships that feel superficial or draining .
6. Impact on intimacy and romantic relationships : Body image changes , fatigue and emotional distress can affect closeness and sexual relationships . Couples may need time, open dialogue and sometimes professional guidance to rebuild intimacy .
7. Social Withdrawal or Isolation: Fear of recurrence and physical changes or anxiety can make survivors pull away from social activities they once enjoyed. This can lead to feelings of loneliness or being different.

Others may treat survivors differently or expect them to “bounce back” immediately. Yet with time, understanding and self-compassion, many find new ways to engage, connect and grow.

Psychological care empowers survivors to rebuild confidence , strengthen relationships, and rediscover joy and purpose in life. It helps them reconnect with their sense of identity, rebuild trust in their bodies , and find meaning in life beyond illness . it reminds them that while cancer may have changed parts of their journey, it does not define who they are . with the right emotional support community and self -compassion , survivors can move forward with resilience , hope and a renewed appreciation of life itself. Healing after all it not just about surviving but its about truly living again .

An average person consumes more than 60 kilos of sugar annually, and a large portion of white flour calories. No surprise that obesity and lifestyle diseases are increasing. Sugar provides a short-term boost of energy, yet it does not stick. Shortly thereafter, you crash lethargic, cranky, or panicky and look for another fix of sugar. That puts you in the vicious cycle of addiction that is common to all of the above. It takes effort to be free of it, usually with professional recommendations. You will find that your energy is in balance during the day, feel lighter and much happier, and risk of diabetes, high blood pressure, and heart disease is lowered quite significantly.

To beat sugar cravings, begin your day with a balanced meal that contained proteins, healthy fats and ample colorful fruits and vegetables that are high in phytonutrients and be sure to drink enough water during the day to prevent dehydration.

Have regular meals: 3 times daily plus 2 little snacks (nuts, seeds, vegetables, or fruits). Avoid skipping meals, it brings on cravings for sugars.

Try L-Glutamine: An amino that may suppress cravings for sweets and deliver energy boost. Distract yourself: If you want something sweet, take a walk, talk to anyone, or keep yourself busy for 10–20 minutes and the craving will be gone.

Fruit over: The natural sugars of fruits are better and they even give you fiber. Drink intelligently: Deter minor pangs of sweetness by sipping tulsi with gur, ginger tea, or green tea with honey. Shop intelligently: Do not shop for junk food. Bring someone with you, or ask someone to shop.

Seeking support: Let your friends in, find others, talk to someone that has overcome sugar addiction. Don’t try to fight it by yourself. Why it’s worth it reducing unnecessary sugar? Because it doesn’t only suppress hunger, it regularizes your metabolism, burns fat, and suppresses weight gain. But above all, it provides sustained energy and secure health for the long-term. If making you healthier and happier is possible, then limiting sugars is the best that can be done for you.

It is postulated that curcumin may interfere with some chemotherapy medications, but there are no studies supporting this claim. In one study 8 g/day curcumin was administered with gemcitabine found to be safe and well-tolerated in pancreatic cancer patients. Few adverse reactions were noted with use of higher doses of curcumin supplementation. Since most of the studies done on the safety and efficacy of curcumin were pre-clinical or pilot studies with small sample sizes, more well-powered clinical trials are needed to establish the safety and efficacy of anticancer benefits of curcumin.

At HealZen we have -Curcumin, a natural compound, exerts anticancer effects by inhibiting cancer cell proliferation and metastasis and by inducing cell cycle arrest and apoptosis. Curcumin exhibits potent inhibitory effects on breast cancer, the most prevalent type of cancer among women worldwide.
a. It has low maximal inhibitory concentration for breast cancer cell lines that express the hormone receptor ER and sensitizes cell lines to anticancer drugs. Moreover, it can induce apoptosis in cell lines independently of hormone receptor expression.
b. Curcumin resulted in a reduction in IκKβ activity in the salivary cells of HNSCC patients.
c. Curcumin has been reported to modulate growth factors, enzymes, transcription factors, kinase, inflammatory cytokines, and proapoptotic (by upregulation) and antiapoptotic (by downregulation) proteins. This polyphenol compound, alone or combined with other agents, could represent an effective drug for cancer therapy.
d. The observations made in this study suggest that curcumin does possess antitumor properties but, unlike other known chemotherapeutic compounds, curcumin does not cause any damage to the normal cells. To boost curcumin absorption, Add black pepper, healthy fats such as coconut oil, ghee, olive oil, nuts in your daily diet.

Symptoms:
Pain at passing stools, slight bleeding in the case of internal trouble, and a feeling of soreness and irritation after passing a stool are the usual symptoms of piles. The patient cannot sit comfortably due to itching, discomfort and pain in the rectal region.

Causes:
The primary cause of piles is chronic constipation and other bowel disorders. The pressure applied to pass a stool to evacuate constipated bowels and the congestion caused by constipation ultimately lead to piles. The use of purgatives to relieve constipation, by their irritating and weakening effect on the lining of the rectum, also result in enlargement and inflammation of veins and bleeding of the mucus lining. Piles are more common during pregnancy and in conditions affecting the liver and upper bowel, Prolonged periods of standing or sitting, strenuous work, obesity and general weakness of the tissues of the body are the other contributory causes of piles.

Mental tension is also one of the main causes of haemorrhoids. Persons who are always in a hurry often strain while passing stools. They rush through defecation instead of making it a relaxed affair. The pressure thus exerted by the muscles affects the surrounding tissues. The extra real pressure and the resultant congestion of veins ultimately leads to haemorrhoids. There is probably a hereditary factor when involved in the development of piles.

Treatment:
The treatment of the basic cause, namely, chronic constipation, is the only way to get rid of the trouble. To begin with, the whole digestive tract must be given a complete rest for a few days and the intestines thoroughly cleansed. For this purpose the patient should adopt an all-fruit diet for at least seven days. After the all-fruit diet, the patient may adopt a diet of natural foods aimed at securing soft stools.

At Healzen our focus is to cure the root cause and give relief to the symptoms . Functional nutrition plays a crucial role to prevent gastrointestinal disease-

Bland diet is a diet which is mechanically, chemically and thermally non-irritating. Mechanically irritating foods include those with indigestible carbohydrate, such as whole grains and most raw fruits and vegetables. Foods believed to be chemically irritating because of their stimulatory effect on gastric secretion include meat extractives, caffeine, alcohol, and some spicy foods. The capsaicin present in chillies causes shedding of surface stomach cells and may cause peptic distress. Foods believed to be thermally irritating are those ordinarily served at extremes of temperatures, such as very hot or iced liquids may cause pain. This diet prevents irritation to the mucosa, avoids increase in acidity and aids in control of pain. Sippy’s diet, Lenhartz’s diet and Meulangracht diets were given in the past.

Sound total nutrition: There must be optimal overall nutritional intake to support recovery and maintain healthy tissue, based on individual needs and food tolerances.

Protein foods: Milk and protein foods do have some buffering effect but they also evoke gastric secretions more than carbohydrates and fats. Milk should be included as a source of nutrients.

Moderate amounts of food should be eaten. Heavy meals are avoided. Volume of any foods sufficient to exert antral pressure against the stomach wall stimulates gastric secretion through the gastrin mechanism.

The diet should be planned in consultation with patient, taking into consideration his preferences, cultural patterns and economic status.

A short rest before and after meals may be conducive to greater enjoyment of meals. Food should be eaten slowly and chewed well. How one eats is more important than what one eats because fast eating provokes a gastric feeding reflex.

Smoking and Alcohol:
Smoking and drinking alcohol should be avoided particularly on an empty stomach. Smoking causes pyloric incompetence and reflux of duodenal juice into the stomach. Smoking also interferes with attempts to decrease gastric acid and pepsin secretion with drugs.

Rest:
Good physical and mental health is basic if the person is to learn to cope with his or her problems constructively. Mental and physical rest is important modification of living and work habits is needed when overwork and physical stress cause exacerbations of the disease. The patient should remember that anxiety and worry can upset digestion.

By trial and error, patients should decide which foods to be included or avoided.

Your body has just gone through a massive change and your hormones may be all over the place. It’s okay to feel a mix of joy , anxiety , sadness and overwhelm, all at once. Allow yourself to feel whatever emotions you feel without judgement. You are not expected to have this all together. Your life has shifted in a way you have never imagined. Decisions about your work life may have changed, your relationship with your partner may be evolving and dynamics of your family is new. Giving yourself time to accept this change with grace is the key.

To help your body heal new mothers can benefit from a structured 5-5-5 postpartum rule. This structured recovery rule helps in gentle healing after childbirth :

• 5 days in bed: This is primarily for you to physically rest and let your body heal from delivery trauma .
• 5 days on the bed: For the next 5 days , you can do activities on the bed like breast feeding, journaling or any other seated activities.
• 5 days near the bed: This phase encourages light movement like slow walks or standing to prepare breakfast. You can move around in your house.

This approach allows a gentle transition to adjust emotionally and mentally . It is a reminder to slow down and listen to your body and heal at your own pace.

Mindfulness activities can help you to navigate through the emotional stress during the postpartum period :

1. Self -Care: Indulge in self care activities daily to connect with your own self . It could be a warm bath, listening to your favourite song or just reading . Remember that your mental health is directly proportional to how well you can take care of your child .
2. Mindful Movement: A mindful walk after childbirth can be a wonderful way to reconnect with your body and mind. Before you start walking, take a moment to set an intention for your walk. It could be to relax, to connect with nature, connect to your own emotions or just to enjoy the moment.
3. Guided Meditation: You can listen to guided meditation audios which can help you reset your nervous system and lower down the emotional stress. This can also improve your sleep quality.
4. Self- compassion: Self- compassion is very important during this time. Be kind to yourself and keep on telling yourself that you don’t need to figure out everything now.
5. Breathing Exercises: You can practice taking long deep breaths whenever you feel overwhelmed by your thoughts or emotions. Deep breathing can help you calm down your nervous system.
6. Professional Help: Don’t shy away from asking for help . If you think you are not able to manage your emotional stress please seek for a therapist who can support you during this time and equip you with better coping tools

Mindfulness practices and self care are not luxury during this time but they are  essential for recovery. Waiting to get your body back to how it was before delivery is normal but it is important to set realistic goal . Genetics, lifestyle , eating habit, type of delivery , support system all play an important role. Focus on bringing gradual changes and give your body time to heal and recover.