Fit for a mom
With a little change in diet you can shed off those extra post-pregnancy kilos and get back in shape
SONAL VED
Putting on weight after you give birth to your bundle of joy is inevitable . But while most new mums resort to crash diets or spend extra hours at the gym, they must know that it is most important to maintain basic fitness levels. Use a little tact and you can easily become your slim self again. We show you how.
MAKING UP FOR THE LOSS
In any normal delivery at least 300 to 350 ml of blood is lost. When the blood loss exceeds 500ml its termed as postpartum hemorrhage . After pregnancy the body needs to build up on the lost hemoglobin.
Secondly since the mother will be breastfeeding the baby, the body also needs an extra dose of calcium, proteins and vitamins.
WATCH YOUR DIET
Small meals
Consume small frequent meals i.e. five to six mini meals instead of three main meals. Make sure you eat something filling like a tall glass of milkshake, sprouts, soup or a plate of fruits.
More liquid, cut caffeine
Caffeine is permitted in moderation i.e. not more than two cups of coffee a day. Instead, opt for other liquids and drink gallons of water. Add to your diet fresh fruit juices and milkshakes, especially with fruits such as apple and banana that will make up for the calcium requirement. Also swap whole milk for skimmed milk; it has proteins minus the fat.
Restrict fried foods, not fats
One needs to understand the difference between good fat and bad fat. Its best if you avoid fried foods like salty chips, bhajiyas, vadas, etc but give your body essential fats through nuts, home-made ghee (two to three tsps), paneer and olive oil.
Build on animal protein
Proteins from lean white meat such as chicken and fish (deskinned) are a good option for lactating mothers. Whereas cholesterol rich red meat and organ meat that contain fats along with proteins should be consumed sparingly . For vegetarians, animal protein can come through curds, chaas and lassi.
Healthier substitutes
You need not skip food, instead substitute it for healthier options. Like jaggery for sugar, watermelon juice for cola and brown rice for its polished cousin.
Increase fibre
Keep away from refined flours like maida and its products such as noodles, spaghetti and bread. Foods like spinach, methi, gourd, pumpkin, lady finger, brinjal, bitter gourd, peas, mushroom and bellpeppers are packed with fibre. Fibre improves digestion, controls sugar, promotes satiety, and provides anti-oxidants and vitamins that are important post-pregnancy .
EXERCISE
For women who have undergone cesarean surgery , its best to stay away from exercise for six months after the delivery. But exercise can usually begin 40 days after a normal delivery. You can do the following:
Walk
Brisk walking for 20 to 30 minutes is good enough for a beginner.
Yoga
Post-pregnancy , yoga is the best way to improve posture. Regularly practise surya namaskar, cobra pose or the inverted-V .
Dance and group Aerobics
Dancing or working out with music releases happiness hormones in the body.
Tuesday, June 30, 2009
Friday, June 26, 2009
home tricks for happy, healthy skin and hair.
LETS GET FRESH!
Herbal beauty expert Suparna Trikhas easy DIY home tricks for happy, healthy skin and hair...
GO GLOW:
Mix 1 tbsp milk with 1 tsp each of honey, oatmeal and sandalwood powder. Add a few drops of lemon juice. Apply to your face. Let dry. Dab on some rose water and scrub off.
HAIR DO:
Make a paste of 20 hibiscus leaves with 2 tsp each of powdered triphala, amla, reetha and shikakai. Add tsp ground black pepper. Apply to scalp and hair ends. Wash after 30 minutes. This counters hair fall.
BAN THE TAN:
Mix 2 tsp sandalwood powder, 2 tsp grated cucumber and 2 tsp Fullers earth with some milk and apply to your face. Scrub and wash off with cold milk when semi-dry .
PIGMENT PURGE:
Add 5 tsp almond paste, a pinch of camphor, 1 tsp red lentil powder and 1 tsp chiraunji paste to some milk and apply to the affected area. Scrub off when dry.
Herbal beauty expert Suparna Trikhas easy DIY home tricks for happy, healthy skin and hair...
GO GLOW:
Mix 1 tbsp milk with 1 tsp each of honey, oatmeal and sandalwood powder. Add a few drops of lemon juice. Apply to your face. Let dry. Dab on some rose water and scrub off.
HAIR DO:
Make a paste of 20 hibiscus leaves with 2 tsp each of powdered triphala, amla, reetha and shikakai. Add tsp ground black pepper. Apply to scalp and hair ends. Wash after 30 minutes. This counters hair fall.
BAN THE TAN:
Mix 2 tsp sandalwood powder, 2 tsp grated cucumber and 2 tsp Fullers earth with some milk and apply to your face. Scrub and wash off with cold milk when semi-dry .
PIGMENT PURGE:
Add 5 tsp almond paste, a pinch of camphor, 1 tsp red lentil powder and 1 tsp chiraunji paste to some milk and apply to the affected area. Scrub off when dry.
BODY CHECK
BODY CHECK
Does one fine line around your eyes make you rush to your beautician Why not look at the real problem instead...
If you think that a parlour procedure will make you look like a supermodel, then wake up and smell the coffee. Dermatologist Dr Rishi Parashar advises, Dont think of a makeover. Youll be what you are. Dont get depressed if a facial is not getting the desired result. The problem could be something else. Find out the real culprit...
DULL SKIN:
Means you need to take more Vitamins C, D and E, via fruits and green veggies in your diet. Also, you need more fluids. Your water intake decides your skin texture. Bottoms up, then!
MELASMA:
Melasma (brown patches on face) could be a result of hormonal changes (pregnancy period), iron deficiency or liver problems. Dr Parashar says, Many parlours suggest laser therapy for melasma but the problem can crop up again. Take a diet rich in vitamins and antioxidants and use ample sun protection.
PIGMENTATION:
It could be a result of sun exposure , poor diet, hormonal changes, diabetes, sudden weight loss and thyroid imbalance.
ACNE:
Acne is often a result of hormonal imbalance , poor diet, polycystic ovary disease, constipation and over-active sebaceous glands.
HAIR FALL:
Hair fall can be a result of some illness, abnormal thyroid gland, hormonal imbalance and fungal infections of the scalp.
Does one fine line around your eyes make you rush to your beautician Why not look at the real problem instead...
If you think that a parlour procedure will make you look like a supermodel, then wake up and smell the coffee. Dermatologist Dr Rishi Parashar advises, Dont think of a makeover. Youll be what you are. Dont get depressed if a facial is not getting the desired result. The problem could be something else. Find out the real culprit...
DULL SKIN:
Means you need to take more Vitamins C, D and E, via fruits and green veggies in your diet. Also, you need more fluids. Your water intake decides your skin texture. Bottoms up, then!
MELASMA:
Melasma (brown patches on face) could be a result of hormonal changes (pregnancy period), iron deficiency or liver problems. Dr Parashar says, Many parlours suggest laser therapy for melasma but the problem can crop up again. Take a diet rich in vitamins and antioxidants and use ample sun protection.
PIGMENTATION:
It could be a result of sun exposure , poor diet, hormonal changes, diabetes, sudden weight loss and thyroid imbalance.
ACNE:
Acne is often a result of hormonal imbalance , poor diet, polycystic ovary disease, constipation and over-active sebaceous glands.
HAIR FALL:
Hair fall can be a result of some illness, abnormal thyroid gland, hormonal imbalance and fungal infections of the scalp.
Thursday, June 25, 2009
menstrual problems
Fight the pain
Do you dread that time of the month Heres how to deal with menstrual problems
ZEENIA BARIA
Theyre the most dreaded days of the month even the men in your lives will think twice before trying to cross your path! Millions of women across the globe suffer from several menstrual problems and while they cant be completely avoided, there are many things you can do to ease the pain and discomfort. The most common menstrual problems women face today are:
Menorrahgia: When there is an abnormal increase in bleeding.
Polymenorrhea: When a patient has frequent menses.
Oligomenorrhea: When there is scanty bleeding.
Delayed menstrual cycle.
According to gynaecologist, Dr Anjum Sayyed, some of the most common symptoms that women face during the menstrual cycle are Dysmenorrhea, which is a condition when a woman experiences cramps in the abdomen during the menstrual cycle, headaches, mood changes, vomiting, fever, giddiness and leg cramps. There are various ways to overcome these problems like a balanced diet, exercise, adequate vitamin supplements, and hormonal treatment , says Dr. Sayyed.
Birth control pills are composed of low dosages of female hormones, which create a false alarm of pregnancy and stop the ovaries from releasing new eggs. And so, birth control pills affect the menstrual cycle by decreasing the bleeding, decreasing dysmenorrhea and regularising it.
Your diet also plays a large role in determining hormonal and menstrual health. If your body is depleted in nutrients, you will have a difficult time maintaining balance both physically and emotionally, says dietician, Mehar Panjwani. Certain dietary guidelines are ideal for the continuing well being of all women, but particularly for those who suffer from Pre-Menstrual Syndrome (PMS), endometriosis and dysmenorrheal, fibroids, cysts, PID and an irregular cycle. As a general guideline, you need to give yourself at least three months on your new diet to allow for any health changes. Lay more emphasis on whole foods (brown rice instead of white rice and brown flour rather than white flour) and minimally processed foods. Opt for make fresh vegetables, legumes like lentils, kidney beans, chick peas, lima beans, black beans, split peas, seeds, nuts and seasonal fruits should be taken in plenty since they are a good source of vitamins and fibre and will ensure adequate intake of vitamin B6, vitamin E, magnesium and potassium oils. Try and use unrefined oils like olive oil (virgin only), safflower oil and sesame oil for every day use. Particularly rich sources of EFAs (Essential Fatty Acids) are flaxseed (linseed), evening primrose, and the oil in fatty fish. Make sure you drink lots of water since it flushes out toxins from the body and helps prevents premenstrual headaches, which are related to dehydration.Go in for soups or blenderised, not strained vegetable juices. Besides being careful about your diet, its also important that you avoid alcohol, smoking , spicy foods, caffeinated drinks, refined and processed foods. Cut down on your salt and sugar intake, too. Include brisk walking and weight training in your daily routine it will help regularise the secretion of all the hormones responsible for menstruation thereby minimising the menstrual disorders, ends Mehar Panjwani.
Do you dread that time of the month Heres how to deal with menstrual problems
ZEENIA BARIA
Theyre the most dreaded days of the month even the men in your lives will think twice before trying to cross your path! Millions of women across the globe suffer from several menstrual problems and while they cant be completely avoided, there are many things you can do to ease the pain and discomfort. The most common menstrual problems women face today are:
Menorrahgia: When there is an abnormal increase in bleeding.
Polymenorrhea: When a patient has frequent menses.
Oligomenorrhea: When there is scanty bleeding.
Delayed menstrual cycle.
According to gynaecologist, Dr Anjum Sayyed, some of the most common symptoms that women face during the menstrual cycle are Dysmenorrhea, which is a condition when a woman experiences cramps in the abdomen during the menstrual cycle, headaches, mood changes, vomiting, fever, giddiness and leg cramps. There are various ways to overcome these problems like a balanced diet, exercise, adequate vitamin supplements, and hormonal treatment , says Dr. Sayyed.
Birth control pills are composed of low dosages of female hormones, which create a false alarm of pregnancy and stop the ovaries from releasing new eggs. And so, birth control pills affect the menstrual cycle by decreasing the bleeding, decreasing dysmenorrhea and regularising it.
Your diet also plays a large role in determining hormonal and menstrual health. If your body is depleted in nutrients, you will have a difficult time maintaining balance both physically and emotionally, says dietician, Mehar Panjwani. Certain dietary guidelines are ideal for the continuing well being of all women, but particularly for those who suffer from Pre-Menstrual Syndrome (PMS), endometriosis and dysmenorrheal, fibroids, cysts, PID and an irregular cycle. As a general guideline, you need to give yourself at least three months on your new diet to allow for any health changes. Lay more emphasis on whole foods (brown rice instead of white rice and brown flour rather than white flour) and minimally processed foods. Opt for make fresh vegetables, legumes like lentils, kidney beans, chick peas, lima beans, black beans, split peas, seeds, nuts and seasonal fruits should be taken in plenty since they are a good source of vitamins and fibre and will ensure adequate intake of vitamin B6, vitamin E, magnesium and potassium oils. Try and use unrefined oils like olive oil (virgin only), safflower oil and sesame oil for every day use. Particularly rich sources of EFAs (Essential Fatty Acids) are flaxseed (linseed), evening primrose, and the oil in fatty fish. Make sure you drink lots of water since it flushes out toxins from the body and helps prevents premenstrual headaches, which are related to dehydration.Go in for soups or blenderised, not strained vegetable juices. Besides being careful about your diet, its also important that you avoid alcohol, smoking , spicy foods, caffeinated drinks, refined and processed foods. Cut down on your salt and sugar intake, too. Include brisk walking and weight training in your daily routine it will help regularise the secretion of all the hormones responsible for menstruation thereby minimising the menstrual disorders, ends Mehar Panjwani.
Wednesday, June 24, 2009
Preventive health strategies
Preventive health strategies
Employers can play an important role in changing sedentary lifestyles of their employees by providing a place where employees can regularly get into fitness, says Dr Lalita Sekhar
Physical wellness can be achieved with the help of preventive health strategies such as:
Nutrition:
Eating a healthy balanced diet to avoid obesity, hypertension, diabetes mellitus and heart disease.
Exercise:
To prevent osteoporosis and muscular pain and maintaining normal metabolic parameters by reducing cholesterol and blood sugar levels
Immunization:
Is required for prevention of serious infective illnesses like hepatitis, tetanus, pneumonia and influenza.
Counselling:
Is done for screening familial diseases like breast, colon and prostate cancers. Genetically-prone individuals are offered tests such as mammogram and colonoscopy for early detection.
Lifestyle management:
Maintenance of weight according to age and build, avoiding excessive alcohol intake and tobacco consumption which can result in chronic liver disease, throat, lung and oesophageal cancers.
Preventive health checks
General health check:
Detailed history and physical test; routine blood, urine, stool tests, liver, kidney and pulmonary function tests and chest X-ray .
Well women check:
Pelvic ultrasound and PAP smear examination.
Heart check:
Lipid profile, ECG, TMT test and echocardiogram.
Cancer detection checks:
For people who have a strong family history of cancers; CEA for colon cancer, Ca 125 for ovarian cancer, and PSA for prostate cancer. People spend more time at work than home. Employers have an important role to play in changing employees sedentary lifestyles. They can provide a facilitating environment and infrastru-cture to motivate employees to undertake physical exercise and stress-relieving measures like yoga or gym, together with regular check-ups and counselling for preventive health care.
Employers can play an important role in changing sedentary lifestyles of their employees by providing a place where employees can regularly get into fitness, says Dr Lalita Sekhar
Physical wellness can be achieved with the help of preventive health strategies such as:
Nutrition:
Eating a healthy balanced diet to avoid obesity, hypertension, diabetes mellitus and heart disease.
Exercise:
To prevent osteoporosis and muscular pain and maintaining normal metabolic parameters by reducing cholesterol and blood sugar levels
Immunization:
Is required for prevention of serious infective illnesses like hepatitis, tetanus, pneumonia and influenza.
Counselling:
Is done for screening familial diseases like breast, colon and prostate cancers. Genetically-prone individuals are offered tests such as mammogram and colonoscopy for early detection.
Lifestyle management:
Maintenance of weight according to age and build, avoiding excessive alcohol intake and tobacco consumption which can result in chronic liver disease, throat, lung and oesophageal cancers.
Preventive health checks
General health check:
Detailed history and physical test; routine blood, urine, stool tests, liver, kidney and pulmonary function tests and chest X-ray .
Well women check:
Pelvic ultrasound and PAP smear examination.
Heart check:
Lipid profile, ECG, TMT test and echocardiogram.
Cancer detection checks:
For people who have a strong family history of cancers; CEA for colon cancer, Ca 125 for ovarian cancer, and PSA for prostate cancer. People spend more time at work than home. Employers have an important role to play in changing employees sedentary lifestyles. They can provide a facilitating environment and infrastru-cture to motivate employees to undertake physical exercise and stress-relieving measures like yoga or gym, together with regular check-ups and counselling for preventive health care.
URBAN LIFESTYLE AILMENTS
Urban tadka
The metro lifestyle could be the reason behind your continual body pains. Ever heard of fibromyalgia an urban ache
Muscular aches and pain are common among people across all age groups. But when this pain is persistent and hinders your dayto-day activities, it could become a cause for worry. Fibromyalgia may not be a household name, but it affects 30 per cent of the population. While fibro stands for fibrous body tissues, algia stands for aches. So, fibromyalgia essentially means continual pain in body tissues. Here's what the problem is all about and how to deal with it.
WHAT IS IT
Fibromyalgia is a muscular ailment that is characterised by muscle pains, fatigue and tenderness in areas such as the spine, neck, shoulder and hips (also known as tender points ). These points hurt throughout the day, especially when one is doing strenuous activities like lifting a heavy bucket, studying with the head bent down or working on the computer.
WHO CAN IT AFFECT
Of the 30 per cent of population affected by fibromyalgia, most are women. Among men it is most likely to affect those indulging in excessive physical activity revolving around one joint.
Even though it can occur at any age, people between the the age of 20-35 years are more prone to fibromyalgia. This especially includes working professionals who have sedentary lifestyles.
SYMPTOMS
Difficulty in sleeping Feeling tired even after sleeping all night Frequent headaches Numbness in the hands and feet Stiffness in the body Difficulty in waking up/laziness Sometimes it can result in irritation and severe depression in the patient Aches in different parts of the body, particularly near the upper back, shoulder blade and neck.
CAUSES
There is no absolute cause that can pinpoint why fibromyalgia occurs. But an accident, childbirth, stress or faulty sleeping habits can trigger it. It can also occur when the muscle or ligaments in the body are severely strained over a period of time. Research has found that deficiency of serotonin in the central nervous system leading to an imbalance is also responsible for its occurrence.
TREATMENT
There are a number of ways to deal with fibromyalgia. There are oral muscle relaxant pills and pain-relieving ointments that are prescribed to the patient.
If the fibromyalgia is on a more serious level, then regular physiotherapy is also administered.
In some cases when fibromyalgia leads to depression, anti-depressants are prescribed.
Clinical healing through heat or vibration treatment can also be given to the patient.
COPING WITH IT
Since fibromyalgia has no permanent cure, only the symptoms can be treated by effectively managing them. Heres how to cope with it.
Stretching exercises:
Fibromyalgia often causes stiffness. This can be treated by doing simple stretching exercises.
Try active stretching (stretching through yoga) instead of using gym equipments. You could even workout on the gym ball. However, make sure you inform your trainer about your weak spots.
Swimming:
Swimming relaxes the mind and energises the body. It will equally help stretch the entire body at one go.
Hot water bath:
If you feel lazy after waking up, massage your body with scented oils and have a hot water bath to refresh yourself.
Relaxation:
Take short breaks while working for a long period of time. This will calm down strained muscles.
The metro lifestyle could be the reason behind your continual body pains. Ever heard of fibromyalgia an urban ache
Muscular aches and pain are common among people across all age groups. But when this pain is persistent and hinders your dayto-day activities, it could become a cause for worry. Fibromyalgia may not be a household name, but it affects 30 per cent of the population. While fibro stands for fibrous body tissues, algia stands for aches. So, fibromyalgia essentially means continual pain in body tissues. Here's what the problem is all about and how to deal with it.
WHAT IS IT
Fibromyalgia is a muscular ailment that is characterised by muscle pains, fatigue and tenderness in areas such as the spine, neck, shoulder and hips (also known as tender points ). These points hurt throughout the day, especially when one is doing strenuous activities like lifting a heavy bucket, studying with the head bent down or working on the computer.
WHO CAN IT AFFECT
Of the 30 per cent of population affected by fibromyalgia, most are women. Among men it is most likely to affect those indulging in excessive physical activity revolving around one joint.
Even though it can occur at any age, people between the the age of 20-35 years are more prone to fibromyalgia. This especially includes working professionals who have sedentary lifestyles.
SYMPTOMS
Difficulty in sleeping Feeling tired even after sleeping all night Frequent headaches Numbness in the hands and feet Stiffness in the body Difficulty in waking up/laziness Sometimes it can result in irritation and severe depression in the patient Aches in different parts of the body, particularly near the upper back, shoulder blade and neck.
CAUSES
There is no absolute cause that can pinpoint why fibromyalgia occurs. But an accident, childbirth, stress or faulty sleeping habits can trigger it. It can also occur when the muscle or ligaments in the body are severely strained over a period of time. Research has found that deficiency of serotonin in the central nervous system leading to an imbalance is also responsible for its occurrence.
TREATMENT
There are a number of ways to deal with fibromyalgia. There are oral muscle relaxant pills and pain-relieving ointments that are prescribed to the patient.
If the fibromyalgia is on a more serious level, then regular physiotherapy is also administered.
In some cases when fibromyalgia leads to depression, anti-depressants are prescribed.
Clinical healing through heat or vibration treatment can also be given to the patient.
COPING WITH IT
Since fibromyalgia has no permanent cure, only the symptoms can be treated by effectively managing them. Heres how to cope with it.
Stretching exercises:
Fibromyalgia often causes stiffness. This can be treated by doing simple stretching exercises.
Try active stretching (stretching through yoga) instead of using gym equipments. You could even workout on the gym ball. However, make sure you inform your trainer about your weak spots.
Swimming:
Swimming relaxes the mind and energises the body. It will equally help stretch the entire body at one go.
Hot water bath:
If you feel lazy after waking up, massage your body with scented oils and have a hot water bath to refresh yourself.
Relaxation:
Take short breaks while working for a long period of time. This will calm down strained muscles.
How to reduce dark circles
How to reduce dark circles
Apply a mixture of almond oil and honey in the night before you sleep. This helps in lightening the skin tone. Another widely used remedy is putting tea bags on the affected area while taking a nap.
Late nights are another cause for dark circles make sure you get plenty of sleep and drink loads of water .
Applying peeled and grated potatoes under the eyes about three times a week also helps a lot. Dip cotton buds in rose water or cucumber juice and place it over the eyes for about 20 minutes. If you spend a lot of time outdoors, ensure that you slather on ample sunscreen to avoid making your dark circles worse.
Apply a mixture of almond oil and honey in the night before you sleep. This helps in lightening the skin tone. Another widely used remedy is putting tea bags on the affected area while taking a nap.
Late nights are another cause for dark circles make sure you get plenty of sleep and drink loads of water .
Applying peeled and grated potatoes under the eyes about three times a week also helps a lot. Dip cotton buds in rose water or cucumber juice and place it over the eyes for about 20 minutes. If you spend a lot of time outdoors, ensure that you slather on ample sunscreen to avoid making your dark circles worse.
Monday, June 22, 2009
Benefits of regular exercise
Benefits of regular exercise
Regular physical activities help fight obesity and control weight, strengthen muscles and bones, increase body strength and promote psychological well being, says Dr Tarun Sahni
Benefits of exercise:
It is a scientific fact that regular physical activity reduces the risk of:
Heart disease
Diabetes
High blood pressure
Colon cancer
Back pain
Feelings of depression
Dying prematurely Regular physical activity helps:
Control weight
Build and maintain healthy bones, muscles and joints
Increase strength
Promote psychological well-being . Disease specific health benefits of exercise:
Heart disease and stroke:
Regular exercise helps to strengthen the heart muscles, lower BP, raise highdensity lipoprotein (HDL) levels (good cholesterol) and lower low-density lipoprotein (LDL) levels (bad cholesterol), improve blood flow and increase the hearts working capacity.
High Blood Pressure:
Reduces blood pressure and body fat.
Diabetes:
Regular physical activity helps to prevent and control diabetes.
Obesity:
Reduces body fat by building muscle mass and improving the bodys ability to use calories. Physical activity combined with proper nutrition can help control weight and prevent obesity.
Back Pain:
Increases muscle strength and improves flexibility and posture
Osteoporosis:
Promotes bone formation and may prevent many forms of bone loss associated with aging.
Psychological Effects:
Improves mood and the way you feel about yourself.
Choice of methods to exercise:
The choices related to physical exercise are innumerable and can vary from a walk to yoga to dancing! Indulging in sports such as golf, squash, tennis, badminton and football provides enjoyment through the sport and through the camaraderie and healthy friendship circles that emerge. If you like to stick to the indoors you could perform aerobics, interval training, circuit training, kick boxing, relaxing stretch, Pilates, yoga and so on.
Regular physical activities help fight obesity and control weight, strengthen muscles and bones, increase body strength and promote psychological well being, says Dr Tarun Sahni
Benefits of exercise:
It is a scientific fact that regular physical activity reduces the risk of:
Heart disease
Diabetes
High blood pressure
Colon cancer
Back pain
Feelings of depression
Dying prematurely Regular physical activity helps:
Control weight
Build and maintain healthy bones, muscles and joints
Increase strength
Promote psychological well-being . Disease specific health benefits of exercise:
Heart disease and stroke:
Regular exercise helps to strengthen the heart muscles, lower BP, raise highdensity lipoprotein (HDL) levels (good cholesterol) and lower low-density lipoprotein (LDL) levels (bad cholesterol), improve blood flow and increase the hearts working capacity.
High Blood Pressure:
Reduces blood pressure and body fat.
Diabetes:
Regular physical activity helps to prevent and control diabetes.
Obesity:
Reduces body fat by building muscle mass and improving the bodys ability to use calories. Physical activity combined with proper nutrition can help control weight and prevent obesity.
Back Pain:
Increases muscle strength and improves flexibility and posture
Osteoporosis:
Promotes bone formation and may prevent many forms of bone loss associated with aging.
Psychological Effects:
Improves mood and the way you feel about yourself.
Choice of methods to exercise:
The choices related to physical exercise are innumerable and can vary from a walk to yoga to dancing! Indulging in sports such as golf, squash, tennis, badminton and football provides enjoyment through the sport and through the camaraderie and healthy friendship circles that emerge. If you like to stick to the indoors you could perform aerobics, interval training, circuit training, kick boxing, relaxing stretch, Pilates, yoga and so on.
SPREAD GOOD AROMAS AROUND YOU
Essential aromas
The fresher the aromas around you, the greater the benefits to well-being !
To perfume your towels, sheets, clothes, etc. place a few drops of your favourite essential oil onto a small piece of cloth and toss it into the washing machine while drying. Add 5 drops of essential oil to 1/4 cup fabric softener and place in the centre cup of the wash. Add 10 drops of essential oil to a box of baking soda, mix, let it set for a day and then sprinkle over the carpets in your home. Let it set for an hour or more, then vacuum. An essential oil dropped on a radiator, scent ring, or light bulb will fill the room with a wonderful fragrance. When washing out the fridge, freezer, or oven, add 1 drop of lemon or orange essential oil to the final rinse water. To dispel household cooking odours, add a few drops of clove oil to a simmering pan. Put a few drops of your favourite essential oil on a cotton ball and place it in your vacuum cleaner bag. Lemon and pine are nice. Smelly feet or shoes can be remedied by either dropping a few drops of geranium essential oil directly into the shoes. Rosemary promotes alertness and stimulates memory. Inhale occasionally, during car trips. Place 1 or 2 drops of sleep enhancing oils such as chamomile, lavender, neroli, marjoram, on your pillow before retiring for restful sleep.
A blend of geranium, lavender, alleviate anxiety. Use in a room diffuser or 6-8 drops of this blend in the bath.
The fresher the aromas around you, the greater the benefits to well-being !
To perfume your towels, sheets, clothes, etc. place a few drops of your favourite essential oil onto a small piece of cloth and toss it into the washing machine while drying. Add 5 drops of essential oil to 1/4 cup fabric softener and place in the centre cup of the wash. Add 10 drops of essential oil to a box of baking soda, mix, let it set for a day and then sprinkle over the carpets in your home. Let it set for an hour or more, then vacuum. An essential oil dropped on a radiator, scent ring, or light bulb will fill the room with a wonderful fragrance. When washing out the fridge, freezer, or oven, add 1 drop of lemon or orange essential oil to the final rinse water. To dispel household cooking odours, add a few drops of clove oil to a simmering pan. Put a few drops of your favourite essential oil on a cotton ball and place it in your vacuum cleaner bag. Lemon and pine are nice. Smelly feet or shoes can be remedied by either dropping a few drops of geranium essential oil directly into the shoes. Rosemary promotes alertness and stimulates memory. Inhale occasionally, during car trips. Place 1 or 2 drops of sleep enhancing oils such as chamomile, lavender, neroli, marjoram, on your pillow before retiring for restful sleep.
A blend of geranium, lavender, alleviate anxiety. Use in a room diffuser or 6-8 drops of this blend in the bath.
Fight stress with yoga
Fight stress with yoga
Yoga workouts not only cure ailments and relax muscles, but also help you stay focussed at work and keep you stress free for a longer period, says Dr Surakshit Goswami
More yoga workouts for stress management.
Kati Chakrasana
Lie on back Fold legs at knee, heels touching hips Stretch arms outwards to shoulder level Bend legs to right; turn face to left Inhale; return to starting position Repeat on other side
Benefits:
Good for digestive system, liver and spleen.
Caution:
Avoid in case of recent abdominal or hip injury.
Pawanmuktasana
Lie down on back, legs outstretched Bend legs at knees; bring legs towards chest Exhale; pull legs further towards chest with hands, keeping fingers interlocked Lift head; try touching knee with chin Bring head to normal position, unlock hands and stretch legs again
Benefits:
Excellent for constipation, diabetes, colitis, and indigestion; cures asthma and uterine disorders; strengthens lungs and heart
Caution:
Avoid raising head if suffering from neckache or spondylosis.
Bhujangasana
Lie on stomach, forehead touching ground Place hands, palms facing down, under shoulders Raise elbows While inhaling, raise torso slowly, head and chest arching backwards Keep eyes closed Keep toes and heels joined Return to original position while exhaling and relax
Benefits:
Strengthens neck and spine; useful for kidney, liver, ovary, uterus, stomach, lung, heart and thyroid; counters backache
Caution:
Avoid if suffering from hernia
Mandukasana
Sit in vajrasana, clench fists keeping thumb inside and pressing with fingers Bring fists towards stomach, fingers facing down Press fists into side of navel; bend forward as far as you can Raise head while keeping eyes closed. Breathe normally Inhale as you slowly return
Benefits:
Excellent for diabetes, constipation, acidity, indigestion, lungs and heart
Caution:
Avoid if having backache and osteoporosis.
Yoga workouts not only cure ailments and relax muscles, but also help you stay focussed at work and keep you stress free for a longer period, says Dr Surakshit Goswami
More yoga workouts for stress management.
Kati Chakrasana
Lie on back Fold legs at knee, heels touching hips Stretch arms outwards to shoulder level Bend legs to right; turn face to left Inhale; return to starting position Repeat on other side
Benefits:
Good for digestive system, liver and spleen.
Caution:
Avoid in case of recent abdominal or hip injury.
Pawanmuktasana
Lie down on back, legs outstretched Bend legs at knees; bring legs towards chest Exhale; pull legs further towards chest with hands, keeping fingers interlocked Lift head; try touching knee with chin Bring head to normal position, unlock hands and stretch legs again
Benefits:
Excellent for constipation, diabetes, colitis, and indigestion; cures asthma and uterine disorders; strengthens lungs and heart
Caution:
Avoid raising head if suffering from neckache or spondylosis.
Bhujangasana
Lie on stomach, forehead touching ground Place hands, palms facing down, under shoulders Raise elbows While inhaling, raise torso slowly, head and chest arching backwards Keep eyes closed Keep toes and heels joined Return to original position while exhaling and relax
Benefits:
Strengthens neck and spine; useful for kidney, liver, ovary, uterus, stomach, lung, heart and thyroid; counters backache
Caution:
Avoid if suffering from hernia
Mandukasana
Sit in vajrasana, clench fists keeping thumb inside and pressing with fingers Bring fists towards stomach, fingers facing down Press fists into side of navel; bend forward as far as you can Raise head while keeping eyes closed. Breathe normally Inhale as you slowly return
Benefits:
Excellent for diabetes, constipation, acidity, indigestion, lungs and heart
Caution:
Avoid if having backache and osteoporosis.
Sunday, June 21, 2009
Your monsoon workout
Your monsoon workout
Dont let the rains stop you from exercising. Just workout indoors
With the monsoons knocking on your door, an indoor workout is an ultra-effective way to convert your home into a gym.
The Home Strength Workout
Warm-up :
Start with a 5 minute warm-up by walking.
Home props
Two 500ml water bottles (As you get comfortable with the exercises , use dumbbells to increase resistance).
Here are 5 exercises to get you in shape
1. BENT-OVER ROWS (WORKS THE MID-BACK )
Stand tall lean slightly forward from your hips. Hold water bottles in each hand. Keeping elbows slightly bent, slowly, lift your hands squeezing your shoulderblades and then lower. Do 2 sets of 12-16 counts.
2. WAIST BENDS (WORKS THE WAIST)
Stand tall with water bottles in each hand. Bend from your waist to the right and return back to the upright position. Repeat 12-16-counts and switch sides.
3. LEG EXTENSION (WORKS THE FRONT OF THE THIGH)
Sit in chair, abs in. Extend left leg straight out until it levels with the hip. Hold for 2 seconds, repeat with the other leg. Do 2 sets of 12-16 counts on each leg.
4. CHAIR DIPS (WORKS THE TRICEPS)
With your back to a chair, stand with your feet in front of you. Grip the edge of the chair and bend your elbows so that you descend towards the floor. Use your triceps to push back up to starting position. Do 2 sets of 12-16 counts.
5. WALL SIT (WORKS THE HIP AND THIGHS)
Lean with your back against the wall. Bend your knees forming a 90-degree angle and lower yourself as though you are sitting on an imaginary chair. Hold in this position for 30 to 50 seconds. (
Dont let the rains stop you from exercising. Just workout indoors
With the monsoons knocking on your door, an indoor workout is an ultra-effective way to convert your home into a gym.
The Home Strength Workout
Warm-up :
Start with a 5 minute warm-up by walking.
Home props
Two 500ml water bottles (As you get comfortable with the exercises , use dumbbells to increase resistance).
Here are 5 exercises to get you in shape
1. BENT-OVER ROWS (WORKS THE MID-BACK )
Stand tall lean slightly forward from your hips. Hold water bottles in each hand. Keeping elbows slightly bent, slowly, lift your hands squeezing your shoulderblades and then lower. Do 2 sets of 12-16 counts.
2. WAIST BENDS (WORKS THE WAIST)
Stand tall with water bottles in each hand. Bend from your waist to the right and return back to the upright position. Repeat 12-16-counts and switch sides.
3. LEG EXTENSION (WORKS THE FRONT OF THE THIGH)
Sit in chair, abs in. Extend left leg straight out until it levels with the hip. Hold for 2 seconds, repeat with the other leg. Do 2 sets of 12-16 counts on each leg.
4. CHAIR DIPS (WORKS THE TRICEPS)
With your back to a chair, stand with your feet in front of you. Grip the edge of the chair and bend your elbows so that you descend towards the floor. Use your triceps to push back up to starting position. Do 2 sets of 12-16 counts.
5. WALL SIT (WORKS THE HIP AND THIGHS)
Lean with your back against the wall. Bend your knees forming a 90-degree angle and lower yourself as though you are sitting on an imaginary chair. Hold in this position for 30 to 50 seconds. (
Your monsoon workout
Your monsoon workout
Dont let the rains stop you from exercising. Just workout indoors
With the monsoons knocking on your door, an indoor workout is an ultra-effective way to convert your home into a gym.
The Home Strength Workout
Warm-up :
Start with a 5 minute warm-up by walking.
Home props
Two 500ml water bottles (As you get comfortable with the exercises , use dumbbells to increase resistance).
Here are 5 exercises to get you in shape
1. BENT-OVER ROWS (WORKS THE MID-BACK )
Stand tall lean slightly forward from your hips. Hold water bottles in each hand. Keeping elbows slightly bent, slowly, lift your hands squeezing your shoulderblades and then lower. Do 2 sets of 12-16 counts.
2. WAIST BENDS (WORKS THE WAIST)
Stand tall with water bottles in each hand. Bend from your waist to the right and return back to the upright position. Repeat 12-16-counts and switch sides.
3. LEG EXTENSION (WORKS THE FRONT OF THE THIGH)
Sit in chair, abs in. Extend left leg straight out until it levels with the hip. Hold for 2 seconds, repeat with the other leg. Do 2 sets of 12-16 counts on each leg.
4. CHAIR DIPS (WORKS THE TRICEPS)
With your back to a chair, stand with your feet in front of you. Grip the edge of the chair and bend your elbows so that you descend towards the floor. Use your triceps to push back up to starting position. Do 2 sets of 12-16 counts.
5. WALL SIT (WORKS THE HIP AND THIGHS)
Lean with your back against the wall. Bend your knees forming a 90-degree angle and lower yourself as though you are sitting on an imaginary chair. Hold in this position for 30 to 50 seconds. (
Dont let the rains stop you from exercising. Just workout indoors
With the monsoons knocking on your door, an indoor workout is an ultra-effective way to convert your home into a gym.
The Home Strength Workout
Warm-up :
Start with a 5 minute warm-up by walking.
Home props
Two 500ml water bottles (As you get comfortable with the exercises , use dumbbells to increase resistance).
Here are 5 exercises to get you in shape
1. BENT-OVER ROWS (WORKS THE MID-BACK )
Stand tall lean slightly forward from your hips. Hold water bottles in each hand. Keeping elbows slightly bent, slowly, lift your hands squeezing your shoulderblades and then lower. Do 2 sets of 12-16 counts.
2. WAIST BENDS (WORKS THE WAIST)
Stand tall with water bottles in each hand. Bend from your waist to the right and return back to the upright position. Repeat 12-16-counts and switch sides.
3. LEG EXTENSION (WORKS THE FRONT OF THE THIGH)
Sit in chair, abs in. Extend left leg straight out until it levels with the hip. Hold for 2 seconds, repeat with the other leg. Do 2 sets of 12-16 counts on each leg.
4. CHAIR DIPS (WORKS THE TRICEPS)
With your back to a chair, stand with your feet in front of you. Grip the edge of the chair and bend your elbows so that you descend towards the floor. Use your triceps to push back up to starting position. Do 2 sets of 12-16 counts.
5. WALL SIT (WORKS THE HIP AND THIGHS)
Lean with your back against the wall. Bend your knees forming a 90-degree angle and lower yourself as though you are sitting on an imaginary chair. Hold in this position for 30 to 50 seconds. (
Friday, June 19, 2009
4 yoga techniques to keep you fit
4 yoga techniques to keep you fit
Practicing these asanas will keep you safe from several physical illnesses such as, obesity, asthma, digetive problems, heart diseases and hernia says Dr Surakshit Goswami
Following yoga workouts help you beat stress and stay fit.
Kapalbhati Kriya
Sit in padmasana Keep neck straight Place hands on knees, eyes gently closed Exhale forcefully while pulling stomach in Repeat till tired
Benefits:
Fights obesity; eliminates toxins from air passages; combats asthma and arthritis; massages abdominal muscles and organs
Caution:
Exhale slowly if you have heart disease, high blood pressure or hernia
Tadasana
Stand erect, heels together Place hands on chest, fingers interlocked Stretch arms ahead; slowly raise them upwards while inhaling Raise heels, stand on toes; stretch entire body upwards Breathe gently Unlock fingers; bring arms down to your sides and relax
Benefits:
Strengthens spine, ankles, knees, thighs, abdomen and shoulders; relieves physical exhaustion. Increases height
Urdhvahastottanasana
Stand erect, heels joined Interlock fingers; slowly raise hands upwards Turn left at the waist Hold position breathing normally Inhale and bring body back to erect position Repeat for right side
Benefits:
Bolsters digestive system (stomach, liver and intestines); tones spine and kidney; gradually eliminates waist and tummy flab
Uttanpadasana
Stretch body; keep it taut Inhale; raise legs slowly, placing pressure on hands Hold legs at 60 angle from ground; breathe normally Feel maximum pressure on legs and abdomen Do not tense face or neck Return to original position
Benefits:
Energises digestive organs, lung, heart, stomach, liver and intestine; counters constipation, flab around belly and low blood pressure
Practicing these asanas will keep you safe from several physical illnesses such as, obesity, asthma, digetive problems, heart diseases and hernia says Dr Surakshit Goswami
Following yoga workouts help you beat stress and stay fit.
Kapalbhati Kriya
Sit in padmasana Keep neck straight Place hands on knees, eyes gently closed Exhale forcefully while pulling stomach in Repeat till tired
Benefits:
Fights obesity; eliminates toxins from air passages; combats asthma and arthritis; massages abdominal muscles and organs
Caution:
Exhale slowly if you have heart disease, high blood pressure or hernia
Tadasana
Stand erect, heels together Place hands on chest, fingers interlocked Stretch arms ahead; slowly raise them upwards while inhaling Raise heels, stand on toes; stretch entire body upwards Breathe gently Unlock fingers; bring arms down to your sides and relax
Benefits:
Strengthens spine, ankles, knees, thighs, abdomen and shoulders; relieves physical exhaustion. Increases height
Urdhvahastottanasana
Stand erect, heels joined Interlock fingers; slowly raise hands upwards Turn left at the waist Hold position breathing normally Inhale and bring body back to erect position Repeat for right side
Benefits:
Bolsters digestive system (stomach, liver and intestines); tones spine and kidney; gradually eliminates waist and tummy flab
Uttanpadasana
Stretch body; keep it taut Inhale; raise legs slowly, placing pressure on hands Hold legs at 60 angle from ground; breathe normally Feel maximum pressure on legs and abdomen Do not tense face or neck Return to original position
Benefits:
Energises digestive organs, lung, heart, stomach, liver and intestine; counters constipation, flab around belly and low blood pressure
SPINE TUNING
SPINE TUNING
A firm posture and a strong, supple back are just two asanas away. So, get started on this yogic regimen to bring sexy back!
POSTURE POINTERS
To stand as well as walk correctly, ensure that your toes always point forward; not outwards or inwards.
To sit in a chair correctly, place your feet flat on the floor. Check that your thighs are parallel to the floor, and your knees and hips are on the same level.
A firm mattress will help keep your spine aligned.
PADHASTASANA
Stand erect, inhale and raise your hands. Your arms must be straight and should brush against your ears. As you exhale, bend your body both forward and downward . Place your palms on the floor beside your feet. Try to touch your forehead to your knees, without bending them. Breathe normally. Hold the posture for as long as you can, and then return to base position.
Benefits:
Strengthens the back and abdomen; exercises the spine; boosts blood flow to the scalp, thus promoting hair growth
BHUJANGASANA
Lie on your stomach with your forehead touching the ground. Place your hands on the ground, palms down and tucked under the shoulders. Raise your elbows a little. While inhaling, raise the front part of your torso. Very slowly, raise your head and chest upwards, arching back, without lifting your navel off the floor. Focus attention on your back. Keep your toes and heels joined. Hold the position for as long as you can, and breathe normally. Return to base position while exhaling and relax. Repeat three times.
CAUTION:
Not recommended if you suffer from hernia
Benefits:
Helps strengthen and make the neck and spine more flexible; counters backache ; boosts liver, ovary, uterus, stomach, lung and heart functioning
A firm posture and a strong, supple back are just two asanas away. So, get started on this yogic regimen to bring sexy back!
POSTURE POINTERS
To stand as well as walk correctly, ensure that your toes always point forward; not outwards or inwards.
To sit in a chair correctly, place your feet flat on the floor. Check that your thighs are parallel to the floor, and your knees and hips are on the same level.
A firm mattress will help keep your spine aligned.
PADHASTASANA
Stand erect, inhale and raise your hands. Your arms must be straight and should brush against your ears. As you exhale, bend your body both forward and downward . Place your palms on the floor beside your feet. Try to touch your forehead to your knees, without bending them. Breathe normally. Hold the posture for as long as you can, and then return to base position.
Benefits:
Strengthens the back and abdomen; exercises the spine; boosts blood flow to the scalp, thus promoting hair growth
BHUJANGASANA
Lie on your stomach with your forehead touching the ground. Place your hands on the ground, palms down and tucked under the shoulders. Raise your elbows a little. While inhaling, raise the front part of your torso. Very slowly, raise your head and chest upwards, arching back, without lifting your navel off the floor. Focus attention on your back. Keep your toes and heels joined. Hold the position for as long as you can, and breathe normally. Return to base position while exhaling and relax. Repeat three times.
CAUTION:
Not recommended if you suffer from hernia
Benefits:
Helps strengthen and make the neck and spine more flexible; counters backache ; boosts liver, ovary, uterus, stomach, lung and heart functioning
Monday, June 15, 2009
Light The Torch With Practice Of Yoga
Light The Torch With Practice Of Yoga
Nilkanth Maladkar
Yoga can help establish connection between mind and body through the nervous system, aided by spiritual awareness. Cultivating spiritual consciousness requires the activation of the kundalini which is the Vagus tenth cranial nerve lying dormant in the Manipur chakra. A person meditates in stage-wise inverted poses such as the following : Shoulder-Stand Pose, Pelvic Pose, Plough Pose, Corpse Pose and the final Lotus Pose.
In the Shoulder-Stand pose, due to the vertical position of the legs and the trunk, the venous blood drains away by the force of gravity to the right side of the heart and then to the lungs for purification . The purification of the entire blood circulating in the body is the first stage of operation . In the Pelvic pose, the blood accumulates in the pelvic region; the local blood vessels get dilated and flush the gonads situated in this region. Due to gravity, the venous blood returns to the heart. There is a propelling of the whole process enhancing the secretion of sexual glands. It delays the ageing process and strengthens the body for meditation.
In the Plough Pose, there is a stretching of the vertebral column due to which the spinal cord located inside it and also the nerves issuing from it are stretched. It results in an indirect pull on the sympathetic cords that lie on both sides of the spine in the abdomen and are connected with the spinal cord by nervous strands.
Stimulation of the sympathetic system tones up the involuntary organs of the body. A chain of these activities finally activates the kundalini, directing it through a path going to the spinal cord to awaken spiritual consciousness . Thus, we tone up the spinal cord to make it fit to receive and to retain the subtle unconscious impressions dramatically . Along with kundalini, the other six chakras also get activated and start imparting the knowledge of eternal life, Brahmn. However, at the end of inverted poses, the Corpse pose is essential to give recuperative time to the body muscles for relaxation as well as to give the body conscious rest whereby one can vitalise and control the activities of all involuntary organs of the body.
The Lotus Pose is the ultimate meditative pose in which case the foot lock resembles the petals of the lotus due to which flexors of the lower extremities are under pressure as a result of contraction. Therefore arterial blood gets accumulated in the organs of the pelvic region toning up the function of the gonads followed by absorption of the secretions . Now, the person can control his feelings and keep the mind away from worldly temptations . The mind is trained and stabilised to receive the waves of inner voices. One can concentrate on receiving Divine messages . This way, spiritual consciousness is awakened.
As soon as the kundalini is activated , there is a rise in a persons energy level. He can utilise this energy wherever he desires. This is not a miracle but a process affecting a reversal and reabsorption of secreted elixir of life followed by spiritual consciousness . It is an ecstatic breakthrough . If a person follows explicit perfection in the art of reverse yogic poses, he can light the torch of spirituality to reveal the path to the inner soul and the eternal world. One begins to experience the truth of Soham Brahmashri, meaning am that Non-Destructible World .
The writer is a scientist. E-mail : maladkarun@gmail .com
Nilkanth Maladkar
Yoga can help establish connection between mind and body through the nervous system, aided by spiritual awareness. Cultivating spiritual consciousness requires the activation of the kundalini which is the Vagus tenth cranial nerve lying dormant in the Manipur chakra. A person meditates in stage-wise inverted poses such as the following : Shoulder-Stand Pose, Pelvic Pose, Plough Pose, Corpse Pose and the final Lotus Pose.
In the Shoulder-Stand pose, due to the vertical position of the legs and the trunk, the venous blood drains away by the force of gravity to the right side of the heart and then to the lungs for purification . The purification of the entire blood circulating in the body is the first stage of operation . In the Pelvic pose, the blood accumulates in the pelvic region; the local blood vessels get dilated and flush the gonads situated in this region. Due to gravity, the venous blood returns to the heart. There is a propelling of the whole process enhancing the secretion of sexual glands. It delays the ageing process and strengthens the body for meditation.
In the Plough Pose, there is a stretching of the vertebral column due to which the spinal cord located inside it and also the nerves issuing from it are stretched. It results in an indirect pull on the sympathetic cords that lie on both sides of the spine in the abdomen and are connected with the spinal cord by nervous strands.
Stimulation of the sympathetic system tones up the involuntary organs of the body. A chain of these activities finally activates the kundalini, directing it through a path going to the spinal cord to awaken spiritual consciousness . Thus, we tone up the spinal cord to make it fit to receive and to retain the subtle unconscious impressions dramatically . Along with kundalini, the other six chakras also get activated and start imparting the knowledge of eternal life, Brahmn. However, at the end of inverted poses, the Corpse pose is essential to give recuperative time to the body muscles for relaxation as well as to give the body conscious rest whereby one can vitalise and control the activities of all involuntary organs of the body.
The Lotus Pose is the ultimate meditative pose in which case the foot lock resembles the petals of the lotus due to which flexors of the lower extremities are under pressure as a result of contraction. Therefore arterial blood gets accumulated in the organs of the pelvic region toning up the function of the gonads followed by absorption of the secretions . Now, the person can control his feelings and keep the mind away from worldly temptations . The mind is trained and stabilised to receive the waves of inner voices. One can concentrate on receiving Divine messages . This way, spiritual consciousness is awakened.
As soon as the kundalini is activated , there is a rise in a persons energy level. He can utilise this energy wherever he desires. This is not a miracle but a process affecting a reversal and reabsorption of secreted elixir of life followed by spiritual consciousness . It is an ecstatic breakthrough . If a person follows explicit perfection in the art of reverse yogic poses, he can light the torch of spirituality to reveal the path to the inner soul and the eternal world. One begins to experience the truth of Soham Brahmashri, meaning am that Non-Destructible World .
The writer is a scientist. E-mail : maladkarun@gmail .com
Sunday, June 14, 2009
Heart attack! How to react
Body BASICS
Heart attack! How to react
15 minutes could make all the difference between life and death
When confronted with someone having a heart attack, do not panic. A heart attack is a condition when blood flow to the heart gets blocked because of clot formation in an artery. If the flow of blood is not restored quickly, then due to lack of oxygen and nutrients the heart muscle becomes irreversibly damaged. This can lead to death.
Heart attack is a state of medical emergency. The first hour is referred as Golden hour and treatment is most effective.
MOST COMMON SYMPTOMS ARE:
Heaviness or discomfort in the chest
Shortness of breath
Pain radiating to shoulders and/or jaw
Dizziness
Nausea
A low pulse
Sweating
Vomiting
It is often observed that the symptoms can be vague and mild, but it is important to keep in mind that heart attacks producing no symptoms or only mild symptoms can be just as life-threatening as those with severe chest pain. You shouldnt ignore the symptoms attributing them to indigestion, fatigue or stress as it delays in getting prompt medical attention.
YOUR FIRST STEPS
STEP 1 -
Make the patient lie down in comfortable position and give him an aspirin to chew. (It reduces mortality by 15 per cent, but dont take aspirin if you are allergic.)
STEP 2 -
Right away, call for an ambulance to take the patient to the hospital. (Keep emergency phone numbers in your
vicinity.)
STEP 3-
If the onset is sudden , with a full blown cardio-pulmonary arrest (where the heart stops beating), do a Cardiopulmonary resuscitation (CPR), even if you are untrained. Imperfect CPR is far better than no CPR at all.
CPR STEPS
Place the patient on his back.
Put heel of your hand midway on the patients chest. Push down so that the chest is pressed inward one-and-a-half inches. Perform 100 pumps per minute (almost two per seconds) until help arrives.
STEP 4 -
As soon as the patient reaches the hospital, get an electrocardiogram (ECG) done.
STEP 5 -
After confirming the diagnosis the patient is given injectable medicines (thrombolytics or clot-busters ) to dissolve any dangerous clots (these can also be given in the ambulance on the way to the hospital). Early recognition helps; every 15 minutes wasted leads to a 30 per cent increase in mortality rate. If the delay is beyond four hours, clot buster drugs do not work. (
Heart attack! How to react
15 minutes could make all the difference between life and death
When confronted with someone having a heart attack, do not panic. A heart attack is a condition when blood flow to the heart gets blocked because of clot formation in an artery. If the flow of blood is not restored quickly, then due to lack of oxygen and nutrients the heart muscle becomes irreversibly damaged. This can lead to death.
Heart attack is a state of medical emergency. The first hour is referred as Golden hour and treatment is most effective.
MOST COMMON SYMPTOMS ARE:
Heaviness or discomfort in the chest
Shortness of breath
Pain radiating to shoulders and/or jaw
Dizziness
Nausea
A low pulse
Sweating
Vomiting
It is often observed that the symptoms can be vague and mild, but it is important to keep in mind that heart attacks producing no symptoms or only mild symptoms can be just as life-threatening as those with severe chest pain. You shouldnt ignore the symptoms attributing them to indigestion, fatigue or stress as it delays in getting prompt medical attention.
YOUR FIRST STEPS
STEP 1 -
Make the patient lie down in comfortable position and give him an aspirin to chew. (It reduces mortality by 15 per cent, but dont take aspirin if you are allergic.)
STEP 2 -
Right away, call for an ambulance to take the patient to the hospital. (Keep emergency phone numbers in your
vicinity.)
STEP 3-
If the onset is sudden , with a full blown cardio-pulmonary arrest (where the heart stops beating), do a Cardiopulmonary resuscitation (CPR), even if you are untrained. Imperfect CPR is far better than no CPR at all.
CPR STEPS
Place the patient on his back.
Put heel of your hand midway on the patients chest. Push down so that the chest is pressed inward one-and-a-half inches. Perform 100 pumps per minute (almost two per seconds) until help arrives.
STEP 4 -
As soon as the patient reaches the hospital, get an electrocardiogram (ECG) done.
STEP 5 -
After confirming the diagnosis the patient is given injectable medicines (thrombolytics or clot-busters ) to dissolve any dangerous clots (these can also be given in the ambulance on the way to the hospital). Early recognition helps; every 15 minutes wasted leads to a 30 per cent increase in mortality rate. If the delay is beyond four hours, clot buster drugs do not work. (
Saturday, June 13, 2009
14 ways to stay motivated…
| 14 ways to stay motivated… | ||
| Jamal Shaikh | ||
| May 25, 2009 | ||
Of the few thousand-odd e-mails and letters that Men’s Health receives every month, a sizeable number have little to do with health and fitness, nutrition, sex or any other core topic that the magazine talks about. Instead, they’re questions on resolve, motivation and on how to keep going when the will just isn’t strong enough. Glaring examples of failed fortitude are everywhere, most of all in membership registers of gyms that make their money from people whose enthusiasm dies out after a brief spell. To ensure you don’t add to the casualty count, here are 14 of MH’s choicest tips that will keep you going on and on and on… gender no bar! 1. Blackmail yourself 2. Pre-pack your gym bag 3. Make a workout playlist 4. Pick favourites 5. Buy a year’s worth of proteins 6. Squat 7. Never go alone 8. Do a daily gut check 9. Go public 10. Set small challenges 11. Do a body-fat test 12. Make a “friendly” bet 13. Tie exercise to health 14. Write up your results | ||
Trichology: Care for your hair
Trichology: Care for your hair
Trichologist, Dr Sonal Shah, discusses hair thinning in women
Do you notice that your hair is getting thinner and thinner Does the top of your head seem to be balding Do you find many strands of hair left behind in your comb
Yes, men are not the only ones who go bald, though this was more common earlier. Today, trichologists are noticing an increasing number of women losing hair and that too, at a very young age... Hair is a womans crowning glory and having a crown thats falling apart can cause anxiety and stress in women.
In India and elsewhere in the world, a lot of importance is attached to womens hair. The hair care industry has grown because of this most hair care products are meant for women. This is evident from the advertisements for hair care products. More women, than men, are featured to sell a product. Likewise , the largest consumer base for these products also comprises more women than men. In fact, all of this contributes to a vicious cycle. The significance of womens hair in their beauty is sold to the media and the media, through its advertising, further strengthens the image of a beauty with long, lustrous hair.
There is no doubt that in India , a womans hair is definitely one of her most significant assets. Despite the fact that short hair is often more manageable , as well as very chic, most women hesitate to let go of those long tresses.
Given the importance of hair, women justifiably panic when they start losing their hair. A woman who notices that she is balding will be in agony.
How does female pattern thinning differ from male pattern thinning
In men, the pattern of hair loss is characteristically Ushaped . It starts with thinning on the crown or a receding hairline, which advances to thinning on the top of the head. In women, androgenetic alopecia appears as diffuse hair loss or thinning in the fronto-vortex region (ie, on top of the frontal region) and the frontal region is spared in most cases. This hair loss happens at a slower rate than in men and it happens at a much later time in life. But age does not make it less traumatic for a woman, especially if she has had luxuriant hair before.
When and why it starts
The crux of the problem lies with our hormones. Women have both the male hormone androgen (which is responsible for hair growth all over the body) and the female hormone oestrogen. In men, androgen , ironically, causes the destruction of the hair follicles in those who are genetically predisposed to this kind of baldness. This is known as androgenetic alopecia. Fortunately for women, the hormone oestrogen counteracts and stops this negative action of androgen.
However, during periods, when the oestrogen level falls, androgen starts attacking the hair follicles and as the hair follicles are destroyed, hair starts to thin. For example, before menopause, when the production of oestrogen is high, this hormone has a protective effect against the small amount of testosterone that women also produce. After menopause, when the production of the female hormone oestrogen slows down, female pattern thinning in women begins . This may also be triggered by stress, consumption of oral contraceptives, hysterectomy , childbirth or hormone-replacement therapy.
How quickly does the hair thin
The overall rate of hair loss varies from person to person. It is even possible to have some spontaneous but temporary hair regrowth. While some women might take 25 years to reach significant baldness, others might take just 5 years to go bald. Moreover , hormone production varies with the season. Winter is the worst period as testosterone production increases . (Testosterone, when converted to DHT, adversely affects the hair follicles). Added to this, women have a monthly hormone cycle.
Treatment
Unlike in men, where areas of skin may become completely devoid of hair, female pattern thinning, most often, involves diffuse thinning and production of thinner hair fibres. There is less destruction of the hair follicles in specific regions of the skin.
Natural treatments are always the best, as hormone-replacement therapy, which is sometimes touted as an option for hair regrowth, generally has side effects. Dong Quai Complex, made from a plant called Dong Quai, (which has natural oestrogen), has had great results when thinning is due to low oestrogen levels. High androgen levels can be treated by Serenoa Complex (composed of saw palmetto fruit and a stem called horsetail ). Of course, it is best to get your hair condition and its case accurately diagnosed through a tricho-check .
So, the next time you look in the mirror and find your hair growing horribly thin, dont hide behind a scarf in embarrassment . Trichology exists so that you dont have to suffer in silence and in shame. There are some foods which have great estrogenic properties and form a great support system to the treatment. They are: Soya Walnuts Flex Seeds Green tea
Dr. Sonal Shah is one of the worlds leading trichologists and the pioneers of trichology in India and consults at Richfeel Trichology Centre. For further details, contact : 011-45608967 /68/69 (Rajouri Garden); 011-46573434 /37/38 (Lajpat Nagar ); 011-40571457 /9268659088 (C.R.Park ), 0124 - 4229434 / 6469666 (Gurgaon) or 0120 - 4242444 (Noida) or visit our website: www.richfeel.com
Trichologist, Dr Sonal Shah, discusses hair thinning in women
Do you notice that your hair is getting thinner and thinner Does the top of your head seem to be balding Do you find many strands of hair left behind in your comb
Yes, men are not the only ones who go bald, though this was more common earlier. Today, trichologists are noticing an increasing number of women losing hair and that too, at a very young age... Hair is a womans crowning glory and having a crown thats falling apart can cause anxiety and stress in women.
In India and elsewhere in the world, a lot of importance is attached to womens hair. The hair care industry has grown because of this most hair care products are meant for women. This is evident from the advertisements for hair care products. More women, than men, are featured to sell a product. Likewise , the largest consumer base for these products also comprises more women than men. In fact, all of this contributes to a vicious cycle. The significance of womens hair in their beauty is sold to the media and the media, through its advertising, further strengthens the image of a beauty with long, lustrous hair.
There is no doubt that in India , a womans hair is definitely one of her most significant assets. Despite the fact that short hair is often more manageable , as well as very chic, most women hesitate to let go of those long tresses.
Given the importance of hair, women justifiably panic when they start losing their hair. A woman who notices that she is balding will be in agony.
How does female pattern thinning differ from male pattern thinning
In men, the pattern of hair loss is characteristically Ushaped . It starts with thinning on the crown or a receding hairline, which advances to thinning on the top of the head. In women, androgenetic alopecia appears as diffuse hair loss or thinning in the fronto-vortex region (ie, on top of the frontal region) and the frontal region is spared in most cases. This hair loss happens at a slower rate than in men and it happens at a much later time in life. But age does not make it less traumatic for a woman, especially if she has had luxuriant hair before.
When and why it starts
The crux of the problem lies with our hormones. Women have both the male hormone androgen (which is responsible for hair growth all over the body) and the female hormone oestrogen. In men, androgen , ironically, causes the destruction of the hair follicles in those who are genetically predisposed to this kind of baldness. This is known as androgenetic alopecia. Fortunately for women, the hormone oestrogen counteracts and stops this negative action of androgen.
However, during periods, when the oestrogen level falls, androgen starts attacking the hair follicles and as the hair follicles are destroyed, hair starts to thin. For example, before menopause, when the production of oestrogen is high, this hormone has a protective effect against the small amount of testosterone that women also produce. After menopause, when the production of the female hormone oestrogen slows down, female pattern thinning in women begins . This may also be triggered by stress, consumption of oral contraceptives, hysterectomy , childbirth or hormone-replacement therapy.
How quickly does the hair thin
The overall rate of hair loss varies from person to person. It is even possible to have some spontaneous but temporary hair regrowth. While some women might take 25 years to reach significant baldness, others might take just 5 years to go bald. Moreover , hormone production varies with the season. Winter is the worst period as testosterone production increases . (Testosterone, when converted to DHT, adversely affects the hair follicles). Added to this, women have a monthly hormone cycle.
Treatment
Unlike in men, where areas of skin may become completely devoid of hair, female pattern thinning, most often, involves diffuse thinning and production of thinner hair fibres. There is less destruction of the hair follicles in specific regions of the skin.
Natural treatments are always the best, as hormone-replacement therapy, which is sometimes touted as an option for hair regrowth, generally has side effects. Dong Quai Complex, made from a plant called Dong Quai, (which has natural oestrogen), has had great results when thinning is due to low oestrogen levels. High androgen levels can be treated by Serenoa Complex (composed of saw palmetto fruit and a stem called horsetail ). Of course, it is best to get your hair condition and its case accurately diagnosed through a tricho-check .
So, the next time you look in the mirror and find your hair growing horribly thin, dont hide behind a scarf in embarrassment . Trichology exists so that you dont have to suffer in silence and in shame. There are some foods which have great estrogenic properties and form a great support system to the treatment. They are: Soya Walnuts Flex Seeds Green tea
Dr. Sonal Shah is one of the worlds leading trichologists and the pioneers of trichology in India and consults at Richfeel Trichology Centre. For further details, contact : 011-45608967 /68/69 (Rajouri Garden); 011-46573434 /37/38 (Lajpat Nagar ); 011-40571457 /9268659088 (C.R.Park ), 0124 - 4229434 / 6469666 (Gurgaon) or 0120 - 4242444 (Noida) or visit our website: www.richfeel.com
Friday, June 12, 2009
PRANAYAMA FOR MIGRAINE
TAKE MIGRAINE HEAD-ON !
Thud! Crunk! Phtak! Dishum... Those sounds are great on the silver screen but excruciating when inside your head! Migraine can be a debilitating condition. Heres a simple asana to shun that nagging pain. But mind it, remember the extra tips too...
Migraine is a problem that affects many of us yet we seem not to be aware or to care till its pretty late. Simply put, migraine is a severe headache on one side of the head, accompanied by nausea and/or vomiting. Migraine manifests itself in two forms:
AURA:
When the actual pain is preceded by a situation termed aura , where one sees flashing lights or experiences blurred vision, facial numbness and slurred speech before the pain sets in
NORMAL:
When the person suffers severe headache without any preceding symptoms In either case, the pain can be excruciating and may linger on for anywhere between 4 and 72 hours. One of the simplest ways to tackle such pain is to rest
in a dark room, as exposure to light and sound often aggravates it.
ANULOMVILOM PRANAYAM
Sit comfortably, either in padmasana or sukhasana, with your back straight and breathing normal. Form the pranayam mudra with your right hand. Close your right nostril with your right thumb and exhale slowly through the left. Breathe in deep, to your lungs capacity . Close the left nostril with your ring and little fingers, lift the thumb off the right and exhale slowly. Next, inhale slowly and deeply through the right nostril to maximum capacity . Close the right nostril with your thumb, lift fingers off the left and exhale. This completes one round. Repeat 11 times. Relax for a minute. Repeat the cycle three times.
Benefits:
Cleanses all 72,000 naadis in the body; boosts air supply through nasal passages, boosting the functioning of the nervous system, lungs and heart; curbs nervous weakness, hypertension and insomnia (factors that, if left unattended, can trigger migraine attacks)
MIGRAINE MADNESS
Disorders of the stomach, liver or gall bladder, cough and cold, undue stress, high blood pressure, weak eyesight or sudden exposure to excessive heat/cold are common causes of migraine attacks. Consumption of alcohol, tobacco, chocolate, coffee or cheese can also trigger migraine. It is vital to know the right cause of migraine before starting any treatment for it. It is advisable for the patient to maintain a diary and note his/her symptoms.
HEAD TO HEAD
Handy tips to ban that niggling ache and bid goodbye to migraine
... Put two drops of ghee made from cows milk into your nostrils before you sleep. Stuff a large, deseeded raisin (munakka) with a few black mustard (rai) seeds and consume it with water first thing in the morning. Repeat for at least five days. Smell some mustard oil in the morning. Space your meals very regularly; long gaps between meals can also cause headaches. Keep your stomach very clean; constipation is a major but manageable cause of migraine. Keep off any drinks and/or foods that you are allergic to.
Thud! Crunk! Phtak! Dishum... Those sounds are great on the silver screen but excruciating when inside your head! Migraine can be a debilitating condition. Heres a simple asana to shun that nagging pain. But mind it, remember the extra tips too...
Migraine is a problem that affects many of us yet we seem not to be aware or to care till its pretty late. Simply put, migraine is a severe headache on one side of the head, accompanied by nausea and/or vomiting. Migraine manifests itself in two forms:
AURA:
When the actual pain is preceded by a situation termed aura , where one sees flashing lights or experiences blurred vision, facial numbness and slurred speech before the pain sets in
NORMAL:
When the person suffers severe headache without any preceding symptoms In either case, the pain can be excruciating and may linger on for anywhere between 4 and 72 hours. One of the simplest ways to tackle such pain is to rest
in a dark room, as exposure to light and sound often aggravates it.
ANULOMVILOM PRANAYAM
Sit comfortably, either in padmasana or sukhasana, with your back straight and breathing normal. Form the pranayam mudra with your right hand. Close your right nostril with your right thumb and exhale slowly through the left. Breathe in deep, to your lungs capacity . Close the left nostril with your ring and little fingers, lift the thumb off the right and exhale slowly. Next, inhale slowly and deeply through the right nostril to maximum capacity . Close the right nostril with your thumb, lift fingers off the left and exhale. This completes one round. Repeat 11 times. Relax for a minute. Repeat the cycle three times.
Benefits:
Cleanses all 72,000 naadis in the body; boosts air supply through nasal passages, boosting the functioning of the nervous system, lungs and heart; curbs nervous weakness, hypertension and insomnia (factors that, if left unattended, can trigger migraine attacks)
MIGRAINE MADNESS
Disorders of the stomach, liver or gall bladder, cough and cold, undue stress, high blood pressure, weak eyesight or sudden exposure to excessive heat/cold are common causes of migraine attacks. Consumption of alcohol, tobacco, chocolate, coffee or cheese can also trigger migraine. It is vital to know the right cause of migraine before starting any treatment for it. It is advisable for the patient to maintain a diary and note his/her symptoms.
HEAD TO HEAD
Handy tips to ban that niggling ache and bid goodbye to migraine
... Put two drops of ghee made from cows milk into your nostrils before you sleep. Stuff a large, deseeded raisin (munakka) with a few black mustard (rai) seeds and consume it with water first thing in the morning. Repeat for at least five days. Smell some mustard oil in the morning. Space your meals very regularly; long gaps between meals can also cause headaches. Keep your stomach very clean; constipation is a major but manageable cause of migraine. Keep off any drinks and/or foods that you are allergic to.
Thursday, June 11, 2009
HEALTHY BREATHING & PRANAYAMA
Health & You
The quality of your health directly impacts the quality of your life. And now more than ever it is easy to be healthy. There are gyms and spas round every corner. Every hospital will provide nutrition guidance and help you plan a lifestyle that is tailored to keep you healthy
Nilakshi Sharma
Health is big business, worth billions and billions of rupees. From pharmaceutical companies to the thriving alternative remedy providers such as acupuncture and ayurveda, from the licensed medical practitioners such as doctors and nurses to the more peripheral and loosely structured health care providers, health represents a large chunk of any functional economy and health is always one of the prime indicators for development studies. Health is also fast becoming a viable source of income for the national economy with the rise of health tourism.
Countries like India are ideally poised to benefit greatly from health related developments. As of now our billion plus population has inadequate access to health care, which means that there is a vast scope for the development of a health infrastructure : from hospitals to medical services, from doctors and nurses to more easily affordable medication , India has ample room and scope to improve and grow, which is good news not just for the economy but for the people. Added to which is the incentive of medical tourism, which is poised to be a major economic boost. As healthcare becomes increasingly expensive in first world countries many people are looking to travel to countries like India which can provide world class health care at a fraction of the cost.
But health, at the end of the day is not a commodity that can be purchased. Health is a state of being, and a fragile state of being at that. Unfortunately , we tend to take health for granted until we are jolted out of our complacency by a rude event such as an illness. To be healthy today is admittedly not an easy goal. The long evolutionary process of which we are the end result geared the human body towards a life which the vast majority of us no longer live. Industrialization and development have led to a life style that is at complete variance with our evolutionary processes. We lead, for the large part, sedentary lives that entail little or no physical exertion. The food we eat is no longer a means of sustenance. It is by and large a form of indulgence and sensory gratification. Added to all of these changes is the spectre of new and mutating forms of viruses and diseases such as the latest one, the Swine Flu, which is currently poised on the verge of becoming a level six pandemic, according to the World Health Organisation.
Health is a gift that needs to be nurtured and taken care of. Fortunately , it is entirely within our power to do so. The basic unit of health is our body and unless we abuse it to an intolerable level, it only requires basic maintenance. If you are merely unfit and as yet disease free then all you have to do is take care of your body. Exercise, in whatever form appeals to you, and a balanced diet will help you maintain healthy status without undue stress. The upside to maintaining physical health is the fact that you tend to function better in mental and emotional terms when you are physically we l l . Even if you have discovered the value of health the hard way, by falling ill or suffering from a lifestyle disease such as diabetes, health is a still an achievable goal for you. Managing a disease is possible with the right combination of exercise, diet and medical care. "With mean age increasing in our country, more and more people present with geriatric problems like arthritis, cardiac ailments, hypertension , senile eye problems and cancer. There is a lot of focus on improving the Quality of life of these Geriatric patients and now technology has made it possible to undergo safe surgery like Joint Replacement" , says Dr. Dinesh Batra, CEO, Primus Super Specialty HospitalThe bottom line is a simple one; the quality of your health directly impacts the quality of your life. And now more than ever it is easy to be healthy. There are gyms and spas round every corner. Every hospital will provide nutrition guidance and help you plan a lifestyle that is tailored to keep you healthy. So don't wait, be healthy.
Test your health
To know the current state of your health count your breaths per minute. If they are around 8-10 then there is nothing to worry; 12-15 start yoga; over 15 then immediate corrective measures are required. Yoga and Sanatan Kriya prescribe techniques to regulate your breath flow so that you feel charged up and radiate health. Let's take up a technique of this kriya as prescribed by Yogi Ashwini to regulate and synchronize the breath with the body's biorhythms . Bhramari Pranayama: Use your thumbs to shut your ears and put your fingers at the back of your head; then shut yours eyes and make a humming sound like that of a male bee. Hold for as long as you can. Repeat this five times daily. Enjoy health and vigour
The quality of your health directly impacts the quality of your life. And now more than ever it is easy to be healthy. There are gyms and spas round every corner. Every hospital will provide nutrition guidance and help you plan a lifestyle that is tailored to keep you healthy
Nilakshi Sharma
Health is big business, worth billions and billions of rupees. From pharmaceutical companies to the thriving alternative remedy providers such as acupuncture and ayurveda, from the licensed medical practitioners such as doctors and nurses to the more peripheral and loosely structured health care providers, health represents a large chunk of any functional economy and health is always one of the prime indicators for development studies. Health is also fast becoming a viable source of income for the national economy with the rise of health tourism.
Countries like India are ideally poised to benefit greatly from health related developments. As of now our billion plus population has inadequate access to health care, which means that there is a vast scope for the development of a health infrastructure : from hospitals to medical services, from doctors and nurses to more easily affordable medication , India has ample room and scope to improve and grow, which is good news not just for the economy but for the people. Added to which is the incentive of medical tourism, which is poised to be a major economic boost. As healthcare becomes increasingly expensive in first world countries many people are looking to travel to countries like India which can provide world class health care at a fraction of the cost.
But health, at the end of the day is not a commodity that can be purchased. Health is a state of being, and a fragile state of being at that. Unfortunately , we tend to take health for granted until we are jolted out of our complacency by a rude event such as an illness. To be healthy today is admittedly not an easy goal. The long evolutionary process of which we are the end result geared the human body towards a life which the vast majority of us no longer live. Industrialization and development have led to a life style that is at complete variance with our evolutionary processes. We lead, for the large part, sedentary lives that entail little or no physical exertion. The food we eat is no longer a means of sustenance. It is by and large a form of indulgence and sensory gratification. Added to all of these changes is the spectre of new and mutating forms of viruses and diseases such as the latest one, the Swine Flu, which is currently poised on the verge of becoming a level six pandemic, according to the World Health Organisation.
Health is a gift that needs to be nurtured and taken care of. Fortunately , it is entirely within our power to do so. The basic unit of health is our body and unless we abuse it to an intolerable level, it only requires basic maintenance. If you are merely unfit and as yet disease free then all you have to do is take care of your body. Exercise, in whatever form appeals to you, and a balanced diet will help you maintain healthy status without undue stress. The upside to maintaining physical health is the fact that you tend to function better in mental and emotional terms when you are physically we l l . Even if you have discovered the value of health the hard way, by falling ill or suffering from a lifestyle disease such as diabetes, health is a still an achievable goal for you. Managing a disease is possible with the right combination of exercise, diet and medical care. "With mean age increasing in our country, more and more people present with geriatric problems like arthritis, cardiac ailments, hypertension , senile eye problems and cancer. There is a lot of focus on improving the Quality of life of these Geriatric patients and now technology has made it possible to undergo safe surgery like Joint Replacement" , says Dr. Dinesh Batra, CEO, Primus Super Specialty HospitalThe bottom line is a simple one; the quality of your health directly impacts the quality of your life. And now more than ever it is easy to be healthy. There are gyms and spas round every corner. Every hospital will provide nutrition guidance and help you plan a lifestyle that is tailored to keep you healthy. So don't wait, be healthy.
Test your health
To know the current state of your health count your breaths per minute. If they are around 8-10 then there is nothing to worry; 12-15 start yoga; over 15 then immediate corrective measures are required. Yoga and Sanatan Kriya prescribe techniques to regulate your breath flow so that you feel charged up and radiate health. Let's take up a technique of this kriya as prescribed by Yogi Ashwini to regulate and synchronize the breath with the body's biorhythms . Bhramari Pranayama: Use your thumbs to shut your ears and put your fingers at the back of your head; then shut yours eyes and make a humming sound like that of a male bee. Hold for as long as you can. Repeat this five times daily. Enjoy health and vigour
Wednesday, June 10, 2009
Selecting the right diet
Nutritionists Verdict
Consuming such a low energy diet is known to hold back the fat reserve and burn muscle for energy that the body requires for maintaining its basal metabolic rate, thermogenesis and daily physical activity. Moreover, this diet is known to make subsequent attempts at weight loss increasingly difficult because the basic metabolic rate at which the body burns calories slows down. Following this diet repeatedly can also deplete the body of some important nutrients. The functioning of various nutrients is interrelated. Nutrients are required on a regular basis; therefore supplying them in instalments on different days to the body is not acceptable.
Healthy Diet Tip
Diet is a crucial factor in weight loss but selecting the right diet plan is more important. You can look at nutrition as a health investment for a healthy lifestyle. Whether you are 10 years, 20 years, 40 years or 60 years, it is important to invest in your health. Energy balance is the key to weight loss. It is important to be aware of what you are eating and what is your activity level. When you consume more calories than you are burning off, you have a positive energy balance. This extra energy basically amounts to weight gain. When you are eating less energy than you are burning off, you have a negative energy balance. Your body burns its own stored energy to make up for the difference; this results in weight loss.
Consuming such a low energy diet is known to hold back the fat reserve and burn muscle for energy that the body requires for maintaining its basal metabolic rate, thermogenesis and daily physical activity. Moreover, this diet is known to make subsequent attempts at weight loss increasingly difficult because the basic metabolic rate at which the body burns calories slows down. Following this diet repeatedly can also deplete the body of some important nutrients. The functioning of various nutrients is interrelated. Nutrients are required on a regular basis; therefore supplying them in instalments on different days to the body is not acceptable.
Healthy Diet Tip
Diet is a crucial factor in weight loss but selecting the right diet plan is more important. You can look at nutrition as a health investment for a healthy lifestyle. Whether you are 10 years, 20 years, 40 years or 60 years, it is important to invest in your health. Energy balance is the key to weight loss. It is important to be aware of what you are eating and what is your activity level. When you consume more calories than you are burning off, you have a positive energy balance. This extra energy basically amounts to weight gain. When you are eating less energy than you are burning off, you have a negative energy balance. Your body burns its own stored energy to make up for the difference; this results in weight loss.
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