Understanding Psyllium: A Natural Approach to Cholesterol Management
Table of Contents
Introduction to Psyllium : A Magical Herb :
Cardiovascular disease. Most of the deaths that occur worldwide are primarily caused by heart disease, which is known as cardiovascular problems. If we talk about cardiovascular problems, the biggest major factor responsible for generating almost all heart diseases is cholesterol. Cholesterol is something that, when oxidized within our arteries, forms plaque, which obstructs our blood flow, the circulation of blood, and can affects the organ on which the artery is going towards. Damage begins in that organ, leading to a very serious problem for us .
Additionally, if we talk about diabetes, the risk of heart disease in people with diabetes is more than double, so diabetes is also a very significant factor responsible for causing heart disease.
So, friends, today I’m going to tell you about a magical herb that provides very good results in both these things. Yes, the herb I’m going to tell you about today not only reduces your cardiovascular disease, not only reduces your cholesterol, not only cleans your arteries, but also maintains your blood sugar and helps a lot in managing your weight.
So let’s find out without any delay what this herb is, about which I’m telling you today, and how this herb benefits you and how you should use it so that you can get its maximum benefit.
How Psyllium Works to Lower Cholesterol
So friends, without any delay, let’s get started. I was talking to you about this magical herb. It’s called Psyllium, also known as isabgol. psyllium, friends, is a type of seed. Its scientific name is Plantago ovata, and it contains a lot of soluble fiber. Basically, there are two main uses of this.
It is used as medicine, and its husk, is also used. If you want to use it, you can directly use its seeds or husk. But nowadays, many supplements are also available. You can find psyllium in the form of capsules, tablets, or powder, which you can also use. because Psyllium it contains a lot of soluble fiber, is commonly used to treat constipation or if you have excessive gas or bloating in your stomach, or if your stool becomes hard, you can use it for that as well.
Recent Studies on Psyllium’s Effects :
Some recent studies have revealed that psyllium, also known as isabgol, not only reduces your cholesterol levels rapidly but also helps in maintaining your blood sugar levels. So, let’s now talk about the new studies and what they suggest about the effects of psyllium on cholesterol and diabetes. There have been many studies conducted on this, and mostly, the participants were those individuals whose cholesterol levels were moderate to high, meaning slightly elevated. For some, it was significantly elevated, and these individuals were not given any other medication alongside.
Meaning, whether we talk about allopathic medicine, Ayurvedic or herbal medicine, or any other home remedy, these individuals were not taking anything else. They were solely and exclusively using psyllium, which is isabgol. These individuals were given isabgol for a duration ranging from one week to six months. Different people were given different durations based on their cholesterol levels. The dosage varied from three grams to up to ten and a half grams, and the maximum dose given was up to 40 grams per day. This dose was divided and not administered all at once. For example, if it was given four times a day, then each time, 10 grams of dose was given, totaling 40 grams per day.
Psyllium’s Impact on Cholesterol :
When these studies were conducted, the results obtained were highly promising. In these studies, it was found that for those individuals who were given psyllium and whose average dose ranged from three grams to ten and a half grams, within six weeks, their total cholesterol levels decreased by approximately four to ten percent. Additionally, the LDL cholesterol levels, which are the bad cholesterol levels, decreased by approximately three to twelve percent. This was a very promising research with quite promising results. In terms of cholesterol control, it was also found that there were no adverse effects on the HDL cholesterol levels of those individuals who used it.
Generally, when we take medication to lower our cholesterol, it often lowers our HDL (good) cholesterol as well, which ideally should not decrease. However, this problem was not observed with psyllium.
Recommended Dosage and Administration :
It was also found that the effect of psyllium on lowering cholesterol is dose-dependent. This means that the higher the dose of psyllium you take, the faster and higher percentage decrease you will see in your cholesterol levels. Therefore, friends, you should take at least 10 grams of psyllium per day, which is the minimum required dose. If your cholesterol is very high, say above 500 or even around 400, or within such ranges, then in that case, you can take up to 30 to 40 grams of psyllium.
If you take 40 grams, then divide it into four doses of 10 grams each throughout the day. It’s best to take it about half an hour before eating for better results. Let’s talk about the dosage in detail later, and I’ll explain to you how you should take it and in what quantity. Here, we were discussing the studies. In these studies.
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Mechanism of Action in Lowering Cholesterol
it was observed that when you consume psyllium, the soluble fiber inside it goes into your gut and swells up, forming a gel-like substance. This gel then goes into our intestines and blocks the absorption of cholesterol from the food we eat. This means that whatever cholesterol was present in the food we consumed, when it is not absorbed into our bloodstream, gradually our cholesterol levels will start decreasing.
Additional Health Benefits: Weight Management and Blood Sugar Regulation
Additionally, because this substance forms a gel-like substance inside our stomach, it keeps us feeling full for a longer period of time. Due to this, we tend to eat within limits, which helps us in weight loss. Moreover, it also helps in regulating our blood sugar levels by preventing sudden spikes. So, indirectly, it also provides significant benefits in managing diabetes.
Dosage Guidelines for maximizing Results :
Friends, before I tell you how to use psyllium husk, let me explain what psyllium husk is. If you take it in whole form, you get around three grams of soluble fiber in 10 grams of psyllium husk. On the other hand, if you take it in powder form, you get seven grams of soluble fiber in 10 grams of powder. So, you can see that if you take it in powder form, you will get double the soluble fiber benefit. Therefore, it is recommended, and I suggest that if you take it in powder form, you will get better results.
Potential Risks and Precautions :
Now, taking this is very easy. Take about 10 grams of it. Mix this powder in a glass of approximately 300 ml water, and after mixing it in the water, immediately drink it. Often, what people do wrong is that after putting it in water, they leave it for a while and if you check it after five minutes, it becomes quite solid. That is, the gel-like substance that should form inside your stomach will form in your glass, and ingesting it will become quite difficult for you. Therefore, always try to drink it immediately after mixing it so that it is easier for you to drink and you will also get better results.
One very important precaution you should take when using psyllium is that you should drink plenty of water along with it. If you take it with less water and then also do not drink water afterward, what happens is that the gel forming inside becomes quite thick, and because of that, you may have problems. Instead of benefiting your stomach, it can harm you, and it can even form lumps.
So, it is very important that when you take psyllium, drink as much water as possible with it so that the gel forming in your stomach can properly form, and its coating can cover your entire intestine, allowing it to create the obstruction in absorption that it was supposed to create. So, this is a single precaution that you should take, to drink more water
Timing Matters: When and How to Incorporate Psyllium into Your Routine :
Along with this, another thing to keep in mind is that if you want to take it to lower your cholesterol, you should take it about half an hour before eating. Often, people take it at bedtime because it is suggested in cases of constipation to take psyllium at bedtime. But if you are taking it for cholesterol, taking it half an hour before eating is more beneficial for you. In this way, you will get better results.
As I mentioned earlier, psyllium has cholesterol-lowering properties, and its effect is dose-dependent. So, if your cholesterol is very high or if taking 10 grams does not show any reduction in cholesterol levels even after a month, then in that case, you can increase the dosage
conclusion :
You can take up to forty grams of it fortified per day, so friends, I hope you liked today’s knowledge, and you will definitely start using psyllium. Whether it’s for lowering your cholesterol, maintaining your blood sugar, or if you want to lose weight, you can use it for all these purposes.
If you’re enjoying this post and learning something new, be sure to share it. Keep learning something new every day. Till then, goodbye!
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