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The Health Benefits of Oil Pulling

The Kashmir Monitor





When it comes to self-care, there are so many practices we can talk about. But what if one single practice promised benefits of whiter teeth, improved oral health, clearer skin, a healthy metabolism, strengthened immune system and improved mood? Sounds like a dream, right?

According to Ayurvedic experts, the practice of oil pulling can do it all. The scientific studies on oil pulling are slim, but it’s an Ayurvedic tradition hundreds of years old, so we’re crossing our fingers that it’s a miracle and not a myth. We caught up with Puneet Nanda, the founder of GuruNanda, a company that creates 100 percent pure aromatherapy and Ayurvedic oils, including their signature Pulling Oil, to discuss the ins and outs of oil pulling. What? How? Why? Take a look:

What Is Oil Pulling?


“Oil pulling is the process of pulling bacteria and toxins out of your body that have been stored in your fat cells,” says Nanda. It’s a daily practice of swishing oil (we’ll get to specifics in a moment) around your mouth for ~10 minutes, then brushing your teeth and going about your normal business. In Ayurvedic tradition, it helps you balance your doshas, whether you’re vata, pitta or kapha — which are believed to govern the body’s psychological activity — and bring your body to a state of equilibrium.

What Are the Benefits?

On a daily basis, we are taking in extra toxins that can cause inflammation in the body, “like the preservatives in processed food and the air quality in many urban areas,” says Nanda. “The body stores these toxins from the lymphatic system into fat cells, which turns into toxic fat. When you oil pull, it pulls the toxic fat from the cells into the oil that you discard at the end of your session.” This is a process of detoxification.

Detoxing your body through oil pulling has longstanding benefits, according to experts in the Ayurvedic community, including improved oral health, whiter teeth, clearer skin, improved metabolic system which can assist in weight loss, and a healthier immune system. “Once your body is in homeostasis, and the toxic fat cells are discarded, everything begins healing,” explains Nanda. “The first benefit that most of our community shares is whiter teeth, the second is that their skin begins clearing, and the third is that weight loss becomes seemingly easier, because of the draining of bad, toxic fat cells.”

How to Start Oil Pulling

To get started, choose your oil. The GuruNanda Pulling Oil is a great option because it incorporates four different oils: coconut (for cooling), sesame (for warming), sunflower (assists both) and peppermint (which acts as a catalyst for all to work better). GuruNanda chose to combine these oils because the blend works for all dosha types, rather than just one. It takes care of all personalities resulting in maximum benefits for everyone. (Curious your dosha type? Take this quiz.) If you want to start simple and ease your way into oil pulling, you can use a simple sesame oil.

Now, this may seem counterintuitive, but you’re going to take a spoonful of oil (1 tsp then work closer to 1 tbsp), and swish it around your mouth. “You can do it while bathing, or really anything at all, it gives me a chance to meditate,” says Nanda. “Once you feel it’s water, about 10 minutes later, spit it into the trash to avoid messing with pipes.” You can start pulling for one minute, then work your way up to 10, which is optimal.

Make sure you brush lightly right afterwards, so there is no oil residue left on the teeth. According to Ayurvedic texts, early morning is the best time to do it because of your empty stomach.

That’s it! You’ll be on your way to a cleaner mouth, and a foot in the door to whole body wellness. Learn more from GuruNanda right this way.

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Cutting 300 calories in healthy adults known to improve heart health

The Kashmir Monitor



If you think you don’t need to cut calories just because you have a few extra pounds or are healthy, then take note! Even in healthy adults cutting around 300 calories a day significantly improved already good levels of cholesterol, blood pressure, blood sugar, and other markers, suggests a study. The study was published in the journal ‘The Lancet Diabetes & Endocrinology’.

The trial, part of an ongoing project with the National Institutes of Health continues to build on the researchers’ hypothesis that it’s not just weight loss that leads to these improvements, but some more complex metabolic change triggered by eating fewer calories than what’s expended.

“There’s something about caloric restriction, some mechanism we don’t yet understand that results in these improvements. We have collected blood, muscle and other samples from these participants and will continue to explore what this metabolic signal or magic molecule might be,” said William E. Kraus, the study’s lead author.


For the first month of the trial, participants ate three meals a day that would cut one-fourth of their daily calories to help train them on the new diet. Participants were asked to maintain the 25 per cent calorie reduction for two years. Their ability to do that varied, with the average calorie reduction for all participants being about 12 per cent. Still, they were able to sustain a 10 per cent drop in their weight, 71 per cent of which was fat, the study found.

There were numerous improvements in markers that measure the risk of metabolic disease. After two years, participants also showed a reduction in a biomarker that indicates chronic inflammation which has also been linked to heart disease, cancer, and cognitive decline.

“This shows that even a modification that is not as severe as what we used in this study could reduce the burden of diabetes and cardiovascular disease. People can do this fairly easily by simply watching their little indiscretions here and there, or maybe reducing the amount of them, like not snacking after dinner,” said Kraus.

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Just 20-minute ‘nature pill’ can lower your stress

The Kashmir Monitor



Taking just 20 minutes out of your day to stroll or sit near nature will significantly lower your stress hormone levels, a new study suggests.

Healthcare practitioners can use this finding to prescribe ‘nature pills’ to have a real measurable effect, according to researchers from the University of Michigan.

“We know that spending time in nature reduces stress, but until now it was unclear how much is enough, how often to do it, or even what kind of nature experience will benefit us,” said lead author MaryCarol Hunter from the varsity.


For the study, published in the journal Frontiers in Psychology, the research team involved 36 participants. Over an eight-week period, they were asked to take a ‘nature pill’ for at least 10 minutes, three times a week.

Levels of cortisol — a stress hormone — were measured from saliva samples taken before and after taking the ‘nature pill’, once every two weeks.

The data revealed that just a 20 minute nature experience was enough to significantly reduce cortisol levels.

And if you take in a little more nature experience – 20 to 30 minutes sitting or walking – cortisol levels dropped at their greatest rate, the researchers said.

“Our study shows that for the greatest payoff, in terms of efficiently lowering levels of the stress hormone cortisol, you should spend 20 to 30 minutes sitting or walking in a place that provides you with a sense of nature,” Hunter noted.

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Exercise can help in containing arthritis

The Kashmir Monitor



A new study has found that degradation of cartilage due to osteoarthritis could be prevented with the help of exercise. The study, published in the journal Osteoarthritis and Cartilage, demonstrates the benefits of exercise on the tissues that form our joints.

The researchers have shown for the first time how mechanical forces experienced by cells in joints during exercise prevent cartilage degradation by suppressing the action of inflammatory molecules that cause osteoarthritis. During exercise, the cartilage in joints such as the hip and knee is squashed.

This mechanical distortion is detected by the living cells in the cartilage, which then block the action of inflammatory molecules associated with conditions such as arthritis. The researchers showed that this anti-inflammatory effect of physical activity is caused by activation of a particular protein, called HDAC6, which triggers changes in the proteins that form primary cilia.


Pharmaceutical drugs that blocked HDAC6 activation prevented the anti-inflammatory effects of physical activity, while other drug treatments were able to mimic the benefits of exercise. Changes in length of the primary cilia, which are only a few 1000th of a millimetre, provided a biomarker of the level of inflammation.

Cilia got longer during inflammation, but treatments that prevented this elongation successfully prevented inflammation. Su Fu, a PhD student at Queen Mary University of London and study author, said: “We have known for some time that healthy exercise is good for you. Now we know the process through which exercise prevents cartilage degradation.”

Professor Martin Knight, lead researcher of the study added, “These findings may also explain the anti-inflammatory effects of normal blood flow in arteries, which is important for preventing arterial diseases such as atherosclerosis and aneurysm.” The researchers hope that these findings will help in the search for treatments for arthritis. The researchers suggest the results may lead to a whole new therapeutic approach known as “mechanomedicine” in which drugs simulate the effect of mechanical forces to prevent the damaging effects of inflammation and treat conditions such as arthritis.

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