From The Editor’s Desk

Hello friends…..

So, the time has taken full circle for us.

A circle of twelve months, a circle of 365 days, a circle of 5,25,600 minutes.

YES.

Your favorite HFS TIMES completes one year of existence on 01 September 2021.

Well, an year back, we were not sure of what we are going to publish, what we are going to write, who is going to write, what format etc etc. But our leader, Mrs Rama Tyagi had a vision. A vision that we need to help people take that little step towards making our places green. A tiny step.

And that tiny step today has become a movement. A movement that has helped thousands to nurture their dreams in the form of small gardens in the backyards, on the window sills, on the balconies.

While you are reading this issue, it is the result of relentless working of so many members and authors behind the curtains.

And the team truly deserves an applause. Right from Rama Tyagi, who has been the guiding force behind the mission, to Vandana Bhatnagar, Shailja, Sonia, Sandeep, Sugandha, and all those whose names have not appeared here, due to my ignorance.

We always believe that a helping hand is better than praying lips.

So, keep loving the magazine, and keep writing to us. And we will leave no stone unturned to reach you out with all the information about gardening.

Jai Hind!

THE TEAM BEHIND

“THE HFS TIMES“

Mrs Rama Tyagi            Director HFS

Mr. Som Dutt Tygi          Advisor                          

Gp Capt Sushil Bhatia     Chief Editor

Ms. Vandana Bhatnagar    Editor and Content Provider

Ms. Shailja Mishra          Editor and Content Provider

Mr. Sandeep Rohilla      Executive & Marketing Editor

Ms. Sonia Agrawal          Creative Editor

Mr. Devraj Singh             Technical Head

Mr. Nishant Goel            Media Consultant

A CUP OF TRANQUILITY

Today in this complex environment, everyone undergoes through difficult times. There is a time when one fails to meet his/her project targets, time when someone’s words disturb you, time when one feels lonely, time when one is stressed out, time when things don’t move the way one wants them to be, etc. That’s the perfect time to try this amazing, herbal CUP OF TRANQUILITY and relax yourself.

INGREDIENTS:

• 2 Parts dried Lemon balm ( Melissa officinalis) aerial part
• 1 Part dried Chamomile Flower.
• 1 part dried Dhamani (Linden) Flower
• 1 part dried Rose petals.
• 1 part dried Spearmint Leaves (pahadi pudina).

PROCEDURE:

Blend all the herbs together in a bowl and store it in an air-tight container until one wishes to consume. Use 1-2 tbsp. of this blend (or as per your taste) per cup of water. Place the herbs in a heat proof vessel with a tight fitting lid and cover with boiling water. Cover and leave for at least 10-15 minutes. Strain and enjoy your herbal cup of coolness and calmness.

Stay Safe, Stay healthy!!

Happy Gardening!!

Sugandha Singhania

sugandhacpsinghania@gmail.com

IMPORTANCE OF PRUNING

What is Pruning and its necessity?

Pruning is defined as the art and science of cutting away portions to improve its shape, influence its growth, flowering and fruiting.

Thus, the purpose of pruning is manifold.

• To remove poor quality wood such as weak stems, dead or diseased branches and damaged stems.
• To shape the tree or shrub and give a pleasant design by removing good quality but unwanted wood so that the vigour of the plant is directed as required.
• Trees and shrubs are pruned to improve the quality and quantity of flowers and fruit production in the future.
• To increase the longevity of the trees.

In order to achieve these benefits it is advised to prune the plants each year.

While some trees /shrubs require just trimming or no cutting at all, others need drastic /hard cutting to maintain their beauty.

Types of Pruning

1. Informal Shaping

2. Formal Shaping

Tools for pruning

Heading back pruning

The ends of the branches are removed to stimulate the buds below the cuts to burst into growth.

Special Types of Heading Back

• Trimming: The growing points with only a small amount of stem attached are removed en masse by cutting with shears or an electric trimmer. This technique is used to maintain the shape of hedges and topiary.

Pinching: The growing points with only a small amount of stem attached are removed one at a time by nipping out with finger tips. This technique is used to make small plants bushier for example we do in chrysanthemums, petunia, marigold ,dahlia etc.

Thinning: Entire branches are removed to a main stem. This diverts extra energy to the remaining branches. Ratio of terminal to lateral buds is not disturbed. This way there is less physiological change. The long term effect is to produce a shrub which is larger and more open than one left unpruned. It does not increase shoot growth as much as heading cuts.

Thinning

Why the 1/3 Rule?

For established shrubs and small trees, moderate pruning has the effect of stimulating new and  vital growth. Plants live in a balance between the above-ground and below-ground parts. When the plant loses a notable number of stems, especially in the top of the plant, it attempts to restore balance by pushing forth new growth to keep the top greenery in balance with the water and nutrients being pushed into it by the root system. This re-growth is a great thing in moderation. It’s how plants heal, and how pruning can stimulate growth from dormant buds. But when a plant loses too much of its leafy growth, it goes into a kind of shock or panic mode. At this point, it may try to also re-grow from suckers or water sprouts—a tendency that can leave the plant ragged looking. Once suckering begins, it has a tendency to continue for quite some time.

Too little pruning, on the other hand, does little to stimulate any new growth at all. While it may help provide some minor shaping to the plant, timid pruning won’t really stimulate new stem growth the way a decent 1/3 pruning does.

The 1/3 rule applies only to fully established shrubs and small trees. An established plant is one that has fully overcome its transplant shock. Newly planted shrubs and trees should be allowed a full season or two to get their root systems established before major pruning. With larger shrubs that have been transplanted, this shock may last several years. Any shrub that requires supplemental watering during non-drought periods is still in its period of transplant shock and should not yet be subjected to major pruning.

Prune too much or too early, and you may stunt the tree just at the point where it needs lots of top greenery to support the development of its new root system.

The 1/3 rule can be applied to most shrubs and small ornamental trees, but for larger shade trees, pruning should be limited to no more than 1/4 of the total branches. Shade trees, too, will be stimulated into new growth by assertive pruning, but they do not require the same vigorous pruning that multi-stemmed shrubs do. Pruning trees regularly is still important, however, since it makes them less susceptible to wind damage.

Principles of training and pruning

• Modification of apical dominance
• Balance of root and top
• Alteration of the growth phased
• Modification of environmental effects.

When Hard Pruning Is Necessary

Periodic hard pruning is appropriate for any healthy, established shrub, but it may be overdue if either or both of these conditions apply:

Basic Pruning Technique

For an established shrub or small tree, one assertive pruning session each growing season should be the maximum. At other times, pruning should be limited to the removal of dead or diseased branches, or simple shaping pruning to keep hedges in their proper shape.

For most shrubs, late winter or early spring is the best time to prune. The plants are still in full dormancy at this time but are just preparing to produce new growth. If your shrub is a spring-blooming variety, though, make sure to leave behind enough flower buds on the stems for a spring show. Some homeowners are very reluctant to aggressively prune a shrub or tree, but rest assured that an established shrub will quickly thank you for the effort with lots of dense new growth.

With a vigorous, established shrub, begin by removing any dead, damaged, or diseased wood. Next, remove any crossing branches where the bark is rubbing. Then, select a group of strong, well-placed stems to save, then sacrifice a good number of the secondary stems. This aggressive pruning will soon have the impact of jump-starting new growth on the remaining branches, and within a matter of a few weeks, you will see a dramatic improvement in the shrub. If you wish, this heavy pruning can be concluded with some light pruning at the tips of remaining stems in order to shape the shrub, such as when it is part of a hedge.

Remember to be bold when practicing the 1/3 rule. It’s important to remove enough wood to achieve your goals. For new gardeners, the tendency is to prune too little and fall short of the ideal.

When 1/3 Is Not Enough

When a shrub has been neglected for many years, it may get so overgrown and out of control that normal pruning isn’t enough. For these shrubs, some experts recommend a very severe form of pruning, known as rejuvenation pruning. This involves cutting the entire shrub off at a level just six to 12 inches above the ground. The shrub will be little more than an unattractive clump of stems for a short while, but it quickly restores itself to a new, improved shape. Not all shrubs respond well to rejuvenation pruning, but those that do are exactly the shrubs that tend to get badly out of control, for example:

• Dogwood
• Spirea
• Honeysuckle
• Hydrangea
• Hibiscus
• Gardenia
• Jasmine
• Oleander
• Plumeria
• Roses etc.

Lastly , Pick the right time . It is very important to prune plants at the correct growth stage of the tree or shrub.

We have 2 pruning times:

1. When the plant is going into dormancy i.e. autumn or October /November.

2. When plants are awakening from dormancy i.e. February/March. or when their blooming is finished.

• All pruning cuts must be clean
• Sanitize tools before pruning.
• Use sharp secateurs or blades.
• Apply fungicides on cuts.

Happy Gardening!!

Rama Tyagi

tyagirama1@gmail.com.

EXCOTIC BLOOMS

KITCHEN ART

GARDENING IN SEPTEMBER

September can be unpredictable in the north. Sometimes the weather is sunny and mild while other times the heat of the summer drags on or there is excessive rainfall. That unpredictability can be even worse in the South. You might still be plagued with excessive heat or in the path of a hurricane.

Find out what you should be doing in the garden in September, depending on where you live.

All Regions

1. Turn over your compost pile one last time.
2. Clean up your flower beds. Cut back perennials that are done blooming. And trim off any dead or diseased vegetation. (Do not compost anything with disease.)
3. Take cuttings from plants you want to propagate.
4. Continue watering plants, such as summer vegetables, that are still actively growing.
5. Start bringing in houseplants that you have kept outdoors during the summers and monsoons. But first, inspect them for insects and other pests that you don’t want to bring inside.

September is a busy month for Gardeners in India as all the preparation for winter and spring blooms have to be done in this month.

Those who are not interested in spring competitions can start planting their seedlings in pots or beds now to have them blooming during Diwali.

One of the early bloomers is Marigold and Chrysanthemums for Diwali blast.

You must have sown your seeds in August and they should be ready for transplanting.

Border design tips

Remember to have a selection of plants with different seasons of interest.

Set out your plants by height, tallest at the back of the border, shortest at the front.

Vary the height along the border to avoid a uniform, blocky feel.

Set out the larger shrubs singly and evenly along the space and surround these with groups of perennials or annuals like mesembryanthemum/candytufts/petunia/viola/pansy/alyssum.

Shrubs can also be grouped in clustered groups where space allows.

Set out perennials in either single variety groups or repeated blocks of the same perennial mix.

Odd numbers give a more natural feel when planting in groups.

Pruning

Perennials should be cut down in autumn as their foliage dies back.

Some have ornamental seed heads or foliage that can be left through winter to add interest on a frosty morning.

Most deciduous shrubs can be pruned during winter and early spring while dormant. Evergreen shrubs are best pruned in early summer. Even if you get the timing wrong you will only lose flowers for one season, so don’t panic!

Here’s a handy list of what to plant in September, along with the flowers, fruits and vegetables:

• Sow calendula seeds , violas, lupins, aconitum, Hollyhock, Salvias, larkspur, Carnations, cineraria, petunias, salvias, antirrhinum, brachycome into pots and trays outdoors and leave in an unheated greenhouse or outdoors for stunning flowers next spring.

• Sow sweet peas and delphiniums this month.

• A careful watch should be kept on chrysanthemums in pot. The treatment you give now will determine the quality of blooms in future.

• Lawns will need ammonium sulphate or nitrate of soda at the close of monsoons.
• Sprinkle California poppies into your borders for stunning colour late next spring.

Direct sow Love-in-a-Mist (nigella) — it will over-winter quite happily and will self-seed prolifically

Extend the season by filling any gaps with chrysanthemums in your borders and with autumn-flowering plants, such as marigold  to extend the colour to the end of the season.

• Bulbs sowing temperature should be around 25 C (night temperature).
• Plant hyacinth and amaryllis bulbs for forcing, to ensure a crowd of colourful blooms at Christmas and New Year. Keep them in a dark, cool place like a shed or garage and bring them indoors when the shoots are 5cm tall. Perfect for a homemade Christmas present!
• Plant spring-flowering bulbs, such as daffodils, crocus and hyacinths, tulips.

Plant new perennials, trees and shrubs. Now is a good time as the soil is still warm and maybe you have the last of the monsoon showers.

• Vegetable seeds of Tomato, Cabbage, Coriander, Cauliflower, Lettuce, Methi/fenugreek, Parsley, Cilantro, Radish, Spinach, Turnip can be sowed as the first sowing of winter vegetables.
• Dig holes for fruit trees you want to plant next month now

You can start strawberries too .If you have suckers from last year’s plants , plant them in separate pots with fresh soil mix.

• Hope you are watching your cactus and adeniums too as very soon they will be going to sleep.
• Regular feeding to Bonsai and ornamental plants continues.

Happy Gardening!!

Rama Tyagi

tyagirama1@gmail.com

TALES OF TREES

IN INDIAN CULTURE

From this month’s issue, we will talk about one tree every month which features in our Indian epics, culture and history. Since the start of Indian civilization (Indus Valley civilization) flora and fauna have played important roles .Even today, many Indian festivals are centered around trees like Badd Amavasya, Tulsi vivah, Teej, Gudi parvah, Bihu etc.

Our first tree is ASHOK

• Latin Name       Saraca indica
• Indian Names   Ashok, Sita Ashok
• Family               Caesalpiniaceae

ASHOK

• One of the most sacred trees for both Hindus and Buddhists. The day of worship is the 13th of Chaitra Month (April).
• The tree is a symbol of love and is dedicated to God Kama who uses its blossoms as one of his five arrows in his quiver.
• A popular festival of spring was called Asoka Pushpam Prachaya , the gathering of Ashoka flowers.
• In Bengal Ashoka Shasthi is celebrated on the sixth day of Baisakh month when women eat the Ashoka flower buds. They also drink the water in which the flowers are washed .It is considered to give protection against grief.
• Women dance around the tree as it is believed the tree will bloom when young girls touch the roots with their left feet.
• The bark of the tree is used as a remedy for reproductive disorders .Thus, the Ashok tree is regarded as a guardian of female chastity. Its reference can be very well inferred from Ramayana where Maa Sita sat in the grove of Ashoka trees to protect herself from Ravana.
• The tree was also supposed to be very popular with the Mathura School of sculpture.
• Ashoka trees are always planted in Buddhist monasteries as the legend says Buddha was born under these trees in Lumbini garden.
• A sapling of Ashoka tree was taken by Prince Mahendra, son of Emperor Ashoka to Ceylon Now Sri Lanka in 250 BC. Its branches are supported by pillars and is  the oldest tree of historical importance in the world.

Description of the tree

• It is a small to medium sized evergreen tree with an erect trunk. The bark is dark brown and sometimes may look black.
• The leaves grow alternately on the branches. The young leaves are copper red, thin and flaccid.
• The flowers are fragrant, compact in clusters which sprung directly from trunks and branches. They are bright orange and yellow in colour which later turns to red.
• The fruit is long and red fleshy pod when unripe and  turning leathery on ripening.
• Its bark and flowers are used in Ayurvedic medicines.

Happy Gardening

Rama Tyagi

tyagirama1@gmail.com.

VEGETABLES TO GROW

IN SEPTEMBER

TIPS FOR STARTING YOUR WINTER VEGETABLE GARDEN

Before embarking on the task of laying out and preparing a vegetable garden, it is necessary to determine what vegetables one will grow ie. Vegetables liked by our family members most and in how much quantity they are required. We all are urban gardeners, so we have constraints of space as well. So taking this into consideration, we must plan judiciously. You can start the seeds late September for the winter vegetables like radish, carrot, cauliflower and almost any vegetable this time of the year.

Start with leafy vegetables like lettuce, spinach, coriander, fenugreek, celery, parsley etc.

You can also grow round radishes.

Easiest vegetables to grow in pots or containers

• Beetroot, carrot , radish, brinjal
• Leafy vegetable – spinach , chard, lettuce, basil
• Gourd – squash, bitter gourd, bottle gourd. Squash is the easiest to grow and will grow like a weed

Sunlight requirement:

Most vegetables will not thrive in shade. They need at least 4 hours of direct sunlight. These grow best in east or west facing balconies or in the terrace.

Soil Mix:

Potting mix can be either soil less or with soil.

For soil media:

• Soil 4 parts
• Compost 3 parts
• Sand 2 parts
• Rest 1 part contains Mustard cake +neem cake+ bone meal + micronutrients.

For soil less medium:

• Coco Peat+compost +vermiculite+perlite along with  bone meal +mustard cake +neem cake.

Make sure your pots and soil are sterilized.

Wash your pots with hot water and dry in the Sun. Solarise the potting mix also.

A little effort now will surely bear great result as we are always plagiarized with various problems in our crops if attention is not paid.

Other points to remember:

1.  Buy your vegetable seeds from a reliable place.
2.  Treat your seeds before sowing.
3.  Treat your seedlings also before transplanting.

What to plant:  Choose faster maturing varieties, as growing days are limited.

Calculate growing time:  Add 2-3 weeks to maturing time found on seed packets to allow for shorter, cooler days.

Determine when to plant: Find the estimated first frost date for your area (a quick Google search), and subtract the estimated growing time.

Amend the soil: Replenish soil with compost or fertilizer, especially where recent summer crops were grown.

Succession plant: Fast growers such as lettuces, carrots, and radishes can be succession planted to stagger harvest time.

Companion plant: Using plants to help other plants can give them a boost, attract pollinators and protect from pest attack.

Add mulch:  A layer of mulch will help protect your plants from late summer heat by insulating the root zone and holding in moisture.

HERBS TO GROW WITH FALL VEGETABLES

• Cilantro
• Dill
• Basil
• Parsley
• Chives
• Thyme
• Rosemary
• Sage
• Oregano
• Mint
• Nasturtiums

How often do I need to fertilize or add manure to vegetables? 

You will need to add once before sowing. Then while flowering and then at least every 2 weeks during the maturing season. The type of manure can be foliar or soil application.

Many alternate between vermi compost and a foliar spray of seaweed extract every week

You can also add mustard cake and neem cake tea every 10 days. (Take a handful of mustard cake +neem cake soak in water .Keep for 3 days ).Stir strain and dilute in 1:10 ratio.

Can I use seeds from the kitchen?

Yes, you can use for chilly, tomato and coriander though you will find the germination rate slightly lesser than the treated seeds available from the market. For best results, wash the seeds in running water and then dry them in the sun completely for a few days before sowing them. Else they will be susceptible to fungal infections.

Healthy  Gardening & Happy Living.

Rama Tyagi

tyagirama1@gmail.com

LET US GIVE THEM THEIR PRIVACY BACK!

Yes. Let us give them their privacy back. And I am talking of none other than the wild animals, who we have been cheating and throwing them out of their world for long now.  As somebody mentioned in one of the columns, had the wild animals had their own Citizens’ charter, the human would have been declared outlaws.

As per International Union for Conservation of Nature (IUCN), there are 1,34,400 species on the list, slated to face extinction sooner or later.

Every day, species around the globe are edging toward extinction.  For each species that goes extinct, many more become and remain endangered due to habitat loss, human activities and climate change.

Extinction of species is not the only problem that the humans have created. Due to decreased space left at the disposal of wild life, the cases of conflict between them and human being have been on the rise alarmingly. And in the cases of such conflicts, the causalities are from both the sides.

A few weeks back, a small helmet tucked in Delhi NCR came into news as a wild leopard had entered this sleepy village. Thankfully, nobody got seriously injured.

Each day, the media is abuzz with the reports of part of hills or forests encroached upon by land mafias.  At times, the Govt servants are also said to be hand in gloves.

Apart from these cases, there is another twist to the tale.

In a recent announcement, Uttarakhand Govt has decided to keep the famous Jim Corbett National Park and Rajaji National Park open to visitors ROUND THE YEAR to boost the tourism.

Well, this raises a serious question. Has the time come to give right to privacy to the animals?

It is pertinent to note that this kind of right to privacy to animals does not find any place in any laws, not any treaty, domestic or international, considers this aspect.  So far, it is the right of way of only humans, which is authorised, primarily to exploit the already dwindling natural resources.

Let us examine the case in the light of the Constitution of India.

The honourable Supreme Court has held, with respect to Article 21, that “every species has a right to life and security. The court further observed that so far as animals are concerned, “life” means something more than mere survival or existence. It is to lead a life with some intrinsic worth, honour and dignity.”

Article 48A too directs the State to improve and protect the environment and to safeguard forests and wildlife of the country.

The right to privacy for animals is vital to the central purpose of a national park or forest reserve. As a legal scholar Ewa Haratym observes, the trespassing through animal kingdom can induce suicidal tendencies in animals or even make them kill their own family members to create their own private spaces.

We humans know that animals too have their private and public spheres. For some functions like procreation, delivering an offspring, death etc, animals too require private spaces.

Hence, it is incumbent upon us help implement the right to “life” even for the animals. And this also includes right to live with dignity and purpose.

Jai Hind!

Sushil Bhatia

sush16534@gmail.com

FLOWERS, THE SILENT COMMUNICATORS

The symbolic language of flowers has been recognised since the ancient times, throughout the world. Every flower represents a silent language in form of either love, hope, healing, loss, grief or good luck and good wishes. Flowers play a major role in work of great poets too, like William Shakespeare, William Wordsworth, John Keats, Shelly, Sumitra Nandan Pant, Suryakant Tripathi Nirala , Mahadevi Verma and many more.

Nearly any sentiment that can be imagined can be expressed with flowers. The red rose ? represents the love or admiration whereas orange blossoms represent chastity, purity and loveliness.

The learning of special symbols of flowers was popularized in 18^th century.  In the Victorian era the flowers were mainly used to deliver messages in form of silent messages. Flowers were also used to convey the answers to questions in form of ‘Yes’ or ‘No’ or consent or dissent. Plants can also express aversive feelings, such as conceit or bitterness. The way flowers were presented and the condition of the flowers was also important. Even the way the ribbon was tied conveyed a deep meaning. Of course a wilted bouquet delivered, conveyed an obvious message.

The meanings and traditions associated with the flowers have certainly changed over a period of time and different cultures assign different ideas to same species but the fascination with the fragrant words remains the same.

Symbolic meaning of some of the flowers, herbs or other plants is enumerated below;

• Aloe – Affection also grief         
• Amaryllis – Pride
• Apple Blossom – Preferences
• Aster – Symbol of love
• Basil – Good wishes
• Bay tree – glory
• Bluebell – Humility
• Camelia Pink – Love and administration
• Carnation red – Fascination
•  Carnation white – Innocence
• Chives – Usefulness
• Chrysanthemum – Love
• Crocus – Cheerfulness
• Daffodils – Regard
• Dahlia – Good taste
• Daisy – Innocence
• Fern – Fascination
• Gardenia – Secret Love
• Gladiolas – Integrity, Strength
• Hibiscus – Delicate Beauty
• Hollyhock – Ambition
• Hydrangea – Gratitude
• Iris – Faith
• Ivy – Affection, fidelity
• Jasmine – Grace
• Lavender – Distrust
• Lily white – Purity
• Lily calla – beauty
• Lily tiger – wealth
• Lotus – Purity
• Morning glory – affection
• Nasturtium – Patriotism
• Pansy – thoughts
• Sweet Williams – gallantry
• Willow – sadness
• Zinnia – lasting affection                                                                                            
• Flowers are incredibly powerful means of communication. Some plants like Roses, Poppies, Lilies, Camellia have ability to express amazing range of sentiments basing on their colour alone.

Flowers in their silent beauty speak of life and joy to those who seek.

Enjoy the company of fragrant world.

Shailja Mishra

mishra.shailja6325@gmail.com

THE CELEBRATIONS THAT WERE

FOODS AND MOODS

Some people have the inability to control frequent carbohydrate binges-a habit which prevents them from losing excess kilos. This food foraging often occurs in the evening after a stressful day. One should not feel guilty at the lack of self-control since it is in all probability the brain chemistry that causes voracious eating attacks. If you correct your eating habits, the relationship between food and mood will bring about dramatic changes including the disappearance of night time binges.

 The connection between food and mood begins in the brain, the body’s communication center. The brain is an active organ, controlling many tasks, moods, concentration, memory, to name just a few. This communication network is run by a chemical cellphone system called neurotransmitters. It has been revealed by recent research that the formation and activity of chemicals is indeed altered by the type, timing and quantity of foods that we eat. Amino-acids, the building blocks of proteins, make up the raw material for many biochemicals.

One important neurochemical that has been well studied for food and mood relationship is Serotonin or 5HT.Although the amino acid Tryptophan found in protein rich food (eg chicken) is the building block for Serotonin. High protein diets do not actually raise Serotonin levels. While eating a protein rich food, many different amino acids compete to pass through the blood brain barrier. Tryptophan loses out to other amino acids and only a bit passes through to the brain. Adequate serotonin levels are important for they ensure sleep regulation and mellow feelings.

As explained, it is not merely lack of self control but the brain chemistry that causes voracious eating binges and how foods are related to moods. Let us look at examples of foods that affect the ups and downs of our moods.

Stress can deplete the body’s serotonin levels, leading to your depressed moods. Foods like potatoes, cereals, bread, corn and candy can produce a relaxed response. Eating small but frequent meals and snacks rich in complex carbohydrates balanced with required amount of proteins can keep you calm and happy. Small portions of chicken and fish will make you more alert and creative. Carbohydrates should be avoided for heavy afternoon meetings. Low fat fish/chicken salad with green salads will keep your mental energy at a high level.

  A study has shown that no or low fat diets increased feelings of anger and hostility. Fat below minimum quantities required can cause depressed conditions. Brain is 60% fat and several fats affect the brain. It is advisable for no fat eaters to supplement their diet with fish oils.

 Another cause of depression can be lack of any of the B vitamins – B1,B2,B6,Niacin and Folic Acid , all related to mental health. Deficiency of B vitamins and folic acid can even hamper the efficacy of anti-depressant drugs. Dietary source of folic acid includes brewer’s yeast, avocados, dark leafy greens(eg spinach) and orange juice. Foods rich in vitamin B2 include tuna fish, yoghurt, milk and chicken. If you wish to supplement, opt for B complex vitamins, since all B vitamins work in concert to convert food into energy and neurochemicals.

 Minerals, including magnesium and selenium are also known to affect behaviour. Even a small decrease in magnesium levels can result in personality changes and poor concentration. To boost magnesium levels, eat a banana at breakfast and dark green salad with almonds at lunch.

Dr.SeemaSud

Naturopath, Dietitian, Nutritionist, Yogacharya, Gardener and Landscaper