SUGAR & FAT: DEADLY COMBO
By Shilpi Shukla Alexander
Diabesity, a deadly combination between an age-old disease called diabetes and an emerging lifestyle curse called obesity, is a new world disorder.
If you love binging on yummy and fattening appetizers, entrees and desserts, hold on! You might be pushing your obesity into the next level of health risk - diabesity. It was in 2003 that Guardian had reported: Hand in hand with the obesity rates is a rocketing rate of diabetes. In America, they are even coining a new word for it: diabesity. Over the years, diabesity has become a widespread disease.
Obesity’s intimate relationship with diabetes…
Diabesity is a term coined to address the joint problem of obesity and diabetes (Adult Onset or Type 2 Diabetes Milletis or T2DM). Being obese (13 kg or more over your ideal weight) boosts the risk of diabetes by 80 times. “These two conditions often co-exist and are both lifestyle diseases. In fact, it is obesity epidemic which is the major risk factor for the sudden surge of T2DM seen globally,” says Dr Vandana Soni, Senior Consultant - Minimal Access, Metabolic & Bariatric Surgery, Max Healthcare.
In her book Diabesity: The Obesity-Diabetes Epidemic That Threatens America—And What We Must Do to Stop It, Dr Francine Kaufman explains the roots of diabesity quite clearly: “Our ancient genes and modern environment have collided.” She adds, “Our bodies store excess calories as fat. In ancient times, calories were hard to come by. Today, fast food and junk food are everywhere. Coupled with our increasingly inactive lifestyle, the result is obesity - and soon after diabetes.”
Children are no exceptions!
Once understood as a problem of the old, the average age group that gets afflicted by diabesity is now fast descending; what with children also being diagnosed of diabesity, in many cases. “What is even more alarming is the appearance of T2DM – which is generally seen in adults - in overweight children and adolescents,” says Dr Pradeep Chowbey, Director - Minimal Access, Metabolic & Bariatric Surgery, Max Healthcare. A national survey calculated the obesity rate for children at 17.1 percent in 2005.
Alarming figures
The number of people suffering from diabesity is on an alarming rise globally. According to official reports, every second person in India’s capital New Delhi is either obese or has excess abdominal fat! Nearly 21 million Americans suffered from diabetes in 2005, according to the National Institutes of Health (NIH). Dr. Kaufman predicts that by the year 2020, the number of people around the world with diabetes will soar to more than 300 million.
According to a 2007 article in the New England Journal of Medicine, diabetes cases will increase by 32 per cent in Europe, 164 per cent in the Middle East, 150 per cent in India, 104 per cent in China and 148 per cent in South America. Worldwide, an estimated 246 million people have diabetes, and that number is conservatively expected to climb to 420 million in less than 20 years.
Causes…
Diabetes - known as a syndrome of disordered metabolism - usually hits due to a combination of hereditary and environmental causes, which further result in abnormally high blood sugar levels.
“Type 2 Diabetes mellitus or adult onset diabetes is caused due to a complex interplay of environmental, genetic and metabolic factors. It is marked by insulin resistance, increased fat breakdown, increased production of glucose in the liver and an imbalance of hormones in the gut. An obese adult is 6 times more likely to develop T2DM compared to an average weight person. Similarly a person with T2DM is likely to gain weight due to the changes in metabolism,” says Dr Soni.
In the opinion of Dr Praful Pawar is CEO of Apollo Hospitals, Ahmedabad, “Sugary drinks and a couch potato lifestyle are the two main villains of the obesity crisis. Today’s obese child is soon going to be a diabetic. A worrying trend that is emerging is that diabetes, linked with obesity, is being diagnosed in an increasing number of young people. No wonder their faulty lifestyle is to be blamed for the rising trend.”
Upshots…
The most prevalent diabesity related diseases include high blood pressure, high cholesterol, heart disease, stroke, gallbladder disease, gastro-esophageal reflux disease, osteoarthritis and sleep apnoea. Genetic susceptibility, environmental and behavior factors contribute to diabesity. As globalization becomes more and more significant, Indians, especially young Indians, find themselves at the crossroads of environmental and behavioral changes. These lead to a new and deranged lifestyle of cola culture, junk food and physical inactivity.
A person with diabetes is 2-4 times more likely to develop heart disease or have a stroke. It is the leading cause of chronic kidney failure and one of the major causes of blindness. Patients of diabetes suffer nerve damage which is one reason for diabetic foot seen in these patients. These patients are more prone for any infection to invade and rapidly spread in the body. Damage to autonomic nerves may result in a heart attack without the usual symptoms resulting in nonrecognition of the condition and death
The way out…
Lifestyle modification is the key to overcome diabesity. Maintaining an ideal balance - essentially meaning, losing extra kilos, doing rigorous physical activity and behavior modification help comprensate one’s bad genes and prevent the deadly disease.
Says general physician Dr DK Gupta, “Even if a person already has adult-onset diabetes caused by being overweight, getting slim can put it into remission.” So much so that research suggests that losing weight by seven per cent and exercising regularly for almost half an hour daily can curb down the rate of diabesity by almost 60 per cent!
Although improved eating habits are essential for normalising weight and blood glucose, many supplement ingredients can enhance insulin function, improve glucose tolerance, reduce appetite and help people lose weight,” says Jack Challem - author of Stop Prediabetes Now and The Food-Mood Solution. In his book, he talks at length about the importance of Vitamin K, Vitamin D, resveratro, silymarin, soluble fibre, biotin, and many others in controlling diabesity.
“Bariatric surgery is the last option for those patients who have tried all measures or those who are morbidly obese,” says Dr Chowbey.
PROTECT YOUR VISION
By Shilpi Shukla Alexander
Try these simple eye exercises to reduce eyestrain and maintain a healthy vision.
We understand that regular exercises, gymming, jogging, swimming and other fitness regimes help us remain fit and in shape, and help us fight diseases even as we age. However, with time, our vision is also all likely to start blurring together with the weakening of other organ systems. Our vision is at a greater risk of damage today, given our hectic work life and increasing dependence on computers and laptops.
To maintain our best eyesight level and prevent it from further deterioration with growing years, we need to do some eye exercises on a regular basis. However, these exercises can’t be substitutes for those who have already been prescribed glasses. Adopt them in your daily routine for eye relaxation and to avoid further damage to your vision:
1. Pen exercise: Hold a pen in front at your arm’s length. Focus on the pen for approximately 3 seconds and switch the eyes to an object at quite a distance either inside the room or outside the window. After focusing on the distant thing for 2-3 seconds, return your focus on the pen for another 3 seconds. Repeat the steps for 5-6 times. Dr Satish Mehta, consultant, ophthalmology, Moolchand Eye Clinic, New Delhi highly recommends this exercise for maintaining a good vision.
2. Eye Stretch: This is another simple eye exercise advised by Dr Mehta: Stretch your eyes as far as possible by looking up, down, left and up repeatedly. Do the same exercise in the reverse direction. Use 20:20:20 vision rule to take an off from computer screen to avoid eye stress.
3. Clock movement: Eye specialist Dr Nidhi Panwar from Sir Gangaram Hospital, New Delhi recommends this exercise: Imagine that you are standing in front of a large clock. Look at the middle of the clock. Then look at any hour mark, without turning your head. Look back at the center. Then look at another hour mark. Do this at least 12 times. You can also do this exercise with your eyes closed.
Senior Eye Surgeon of Max HealthCare, New Delhi Dr Parul M Sharma suggests the following exercises for a good vision. “Before exercising, find a quiet place and sit with your back straight and your head held high. Remove any glasses or contact lenses," she says.
4. Palming: Rub your hands together until they feel warm (about 15 to 20 seconds). Then place your cupped hands over your closed eyes, being careful not to touch your eyes with the palms of your hands. The fingers of each hand should overlap and rest gently on the center of your forehead. Don't create any unnecessary pressure on your face. If your arms get tired, rest your elbows on a table. Sit quietly for one to two minutes with your hands over your eyes. The more relaxed you become, the blacker the darkness you will see with your eyes closed.
5. Figure of Eights: By tracing an imaginary figure of eight (the horizontal version, like the infinity sign), approximately 10 feet from you, this exercise increases the flexibility of your eyes while relaxing the eye muscles. Trace the figure with your eyes without moving your head, first in one direction, then in another. Remember to breathe, relax, and blink from time to time to help your eyes relax.
6. Near-far focus: “This exercise improves eye flexibility and accomadative effort,” says Dr Parul Sharma.
Hold your thumb six inches from your nose. Focus on your thumb. Take one deep breath and exhale slowly. Then focus on an object about 10 feet away. Take another deep breath and slowly exhale. Repeat back and forth 15 times.
7. Scanning: Sitting or standing at one end of a room, let your eyes scan around the edges of objects in the room - clocks, televisions, doors, lights, computers, etc. The object of this exercise is to keep your eyes moving in a loose and fluid way. Do this exercise for two minutes. Remember to breathe.
8. Head Rolls: Dr Sharma affirms that this exercise is to relax your neck, head and face muscles and reduce shoulder tension. Take a deep breath and close your eyes. On the exhale, slowly drop your chin to your chest. Relax your neck and shoulders. As you inhale deeply again, slowly and gently roll your head around to the left, then back, keeping your shoulders still and relaxed. Make your movements slowly, carefully and deliberately. Now exhale full as you roll your head to the other side and down to your chest again. Repeat this sequence twice then change directions and repeat twice more.
Always finish up either with palming or another eye relaxation technique.
Massage your eyes
o Soak one towel in hot water, and the other in cold. Take one and lightly press it to your face, focusing on your eyebrows, closed eyelids, and cheeks. Alternate between the two as desired, making sure to end with a cold compress.
o Soak a towel in hot water. Rub your neck, forehead and cheeks with the towel, avoiding the eyes. Then, use your fingertips to gently massage your forehead and closed eyes.
o Close your eyes and massage them with circular movements of your fingers for 1-2 minutes. Make sure you press very lightly and have washed your hands to avoid damaging your eyes.
“As jobs are getting oriented around computers and lap tops, it is important to take a few precautions,” says Dr Satish Mehta, consultant, ophthalmology, Moolchand Eye Clinic, New Delhi. Dr Mehta sums them up as under:
· Computer screen should be kept 30 to 50 cms away from the eyes.
· Top edge of the screen should be in line with the level of eyes.
· The chair should be ergonomically designed for comfort and correct posture.
· Take a break every 20 to 30 minutes to walk 20 paces. Look beyond 20 feet and blink completely 20 times.
· Increase font size for comfort and adjust picture quality for comfortable viewing.
· White background generally gives les strain as contrast is more.
For students
Dr Mehta further suggests the following advice for students:
· Read in adequate light. Keep a table lamp handy. Light should fall on the reading material from front or right to left
· Do not read lying on your belly
· Adequate sleep is important
· Maintain correct posture
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FITNESS REGIMEN JUST FOR 'U'
By Shilpi Shukla Alexander
Click on the pix below to read my article on how our different body types/shapes decide our fitness regimen. The article was done for an Australian magazine...
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EMF: HOME TRUTHS
By: Shilpi Shukla Alexander
Home appliances and gadgets sure make life easy but they also have an unhealthy downside
Medical scientists confirm that many people fall victims to electro-magnetic field [EMF] pollution that badly affects their health. EMFs are invisible lines of force that surround electrical equipment [including cell phones], power cords, and power lines. "Strong EMFs of about 50–60 cycles per second [hertz, or Hz] and the related electromagnetic radiation [EMR] are extremely harmful to human beings," affirms Bipin Walia, senior neurosurgeon and head of spine surgery, Max Healthcare, New Delhi. They can harm our brain, heart, lungs, eyes, thyroid glands and nervous system."EMR rays in general cause irritation, concentration lapses and in many cases even proliferation of cells cause cancer," says neurologist Rajeev Ranjan, Sir Ganga Ram Hospital, New Delhi.
In human beings, complications arising out of continuous radiation exposure are known as electro hypersensitivity [EHS]. Under this condition, the person becomes highly reactive to EMR. In extreme cases, he can have severe breathing problems, heart palpitations and loss of consciousness. Many can feel electricity going through their body and experience disabling symptoms such as convulsions, memory problems and depression. "Many health complications, which can't be diagnosed could be linked back to such invisible radiation attacks," adds Walia. These radiations can even interfere with the functioning of medical devices like pacemakers.
Based on various studies, here goes a short list of EMF pollutants at home:
Television, music system and all other electrical equipment even doorbells;
Radio and television transmitters and remote controls;
Computers, laptops;
Mobile phones;
Cordless phones;
Microwave ovens;
House wiring;
Power lines;
Cars, motor cycles.
The extent to which one can be harmed by these damaging radiations largely depends on the strength of the EMFs emitted by an appliance, one's proximity to the device and the time for which one is exposed. With proper knowledge and precautions the effect of these radiations can largely be reduced. Over the years various studies done by different universities and scientists claim that the most commonly used home appliances have quite high EMFs, the reason often being incorrect wiring. Let us see how you can make your home safe from these harmful radiations...
(To read the complete article on how EMF radiations harm us, pls visit the site of Complete Wellbeing.)
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INDIAN WELLNESS PURSUITS
By Shilpi Shukla Alexander
The concept of Holistic Health may sound new-age to many. However, in India this learning dates back to 5,000 years. Ancient Hindu scriptures and sacred texts have talked about the importance of complete wellness and have explained ways to attain it. In this issue, we’ll try and explore the wonderful ways to achieving complete wellness by Yoga, Ayurveda, Nature Cure, and Diet and Nutrition.
YOGA
Yoga is a practice that uses posture and breathing techniques to induce mental relaxation and improve the immunity system. It is the reunion of the self with divine power. Yoga looks into the root causes of every disease and works towards eliminating those symptoms from our system. According to yogic philosophy, a physical disease, pain or complication is the result of various factors that directly or indirectly affect one’s well being. The best way to remedy health problems is to work on all those areas simultaneously. It is never about one organ system. No matter what the physical problem, it is always about the whole body system.
Yoga is a practice that uses posture and breathing techniques to induce mental relaxation and improve the immunity system. It is the reunion of the self with divine power. Yoga looks into the root causes of every disease and works towards eliminating those symptoms from our system. According to yogic philosophy, a physical disease, pain or complication is the result of various factors that directly or indirectly affect one’s well being. The best way to remedy health problems is to work on all those areas simultaneously. It is never about one organ system. No matter what the physical problem, it is always about the whole body system.
Wonders of Yoga
The practice of yoga has proven scientific and medical benefits and is believed to have the ability to fight chronic diseases.
The practice of yoga has proven scientific and medical benefits and is believed to have the ability to fight chronic diseases.
A few health benefits of yoga include:
• Eliminates toxins and toxic conditions from your body and mind.
• Restores your constitutional balance improving health and wellness.
• Decreases muscle tension by improving flexibility.
• Strengthens your immune system to become more resistant to illness.
• Reduces anxiety attacks by lowering the levels of blood lactate. Reverse the negative effects of stress • on your body and mind thereby slowing the aging process.
• Increases serotonin production which influences mood and behaviour. Low levels of serotonin are associated with depression, obesity, insomnia and headaches.
• Enhances your self-reliance, strength, energy, vitality and mental clarity.
• Brings about deep relaxation and sense of well-being. • Eliminates toxins and toxic conditions from your body and mind.
• Restores your constitutional balance improving health and wellness.
• Decreases muscle tension by improving flexibility.
• Strengthens your immune system to become more resistant to illness.
• Reduces anxiety attacks by lowering the levels of blood lactate. Reverse the negative effects of stress • on your body and mind thereby slowing the aging process.
• Increases serotonin production which influences mood and behaviour. Low levels of serotonin are associated with depression, obesity, insomnia and headaches.
• Enhances your self-reliance, strength, energy, vitality and mental clarity.
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TASTY COULD BE HEALTHY TOO!
By Shilpi Shukla Alexander
Did you know that you may have enough magnesium or iron in your diet but still your body may not be absorbing it? Maybe another food needs to be introduced to facilitate the process of absorption. We tell you some food combinations that are not only easily digestible but also have great nutritional benefits. Read on...
One must eat a variety of fruits and vegetables to stay healthy. However, certain foods together can exponentially increase the health benefits compared to eating the foods alone. Even multivitamins that offer many nutrients together in one capsule cannot duplicate this apparent synergy of nutrients.
Tomatoes and broccoli
While both tomato and broccoli are highly nutritious on their own, when combined they offer supercharged cancer fighting ability. Tomatoes contain lycopene, an important nutrient that is a natural cancer preventative. The sulphur contained in broccoli helps to eliminate tumor-causing toxins. Together they offer a powerhouse of nutritional protection. According to research published in the journal of Cancer Research, this combination has a startling effect on the slow- down of prostate tumour growth in rats. Researchers say that this happens because the different bioactive compounds in each food work on different anti- cancer pathways. Chopping and heating the vegetables makes the cancer fighting compounds more active. Pasta with fresh tomato sauce eaten with a plate of steamed broccoli is a good way of packing in the punch of both vegetables.
Green tea and lemon
Green tea is very high in antioxidants. However, just by adding a little bit of lemon to your tea you will absorb up to 13 times the amount of antioxidants you receive. The citric acid and vitamin C in the lemon increase the efficacy of the catechins in the green tea. This is beneficial in boosting immunity, reducing the risk of cancer, cardiovascular problems and Alzheimer's disease.
Carrots and oils
Carrots offer betacarotene or provitamin A, which, according to research offers protective benefits against cardiovascular disease and certain types of cancer. Nutrition scientists say that the betacarotene in carrots and other coloured vegetables ( bell peppers, cherry tomatoes) are oil soluble, so adding olive oil to your vegetables will enable you to absorb more of it, as the betacarotene dissolves in oil, facilitating its take- up by the body. Having a bowl full of grated carrot and apple salad with an olive oil dressing is one way of packing in plenty of nutrition. Carrots sautéed in olive oil is another option.
Almonds and apricots
Apart from providing your body the perfect mix of nutrients and oxidants, almonds are good for the heart since they have been shown to lower LDL or “ bad” cholesterol, important for heart health. The apricot is rich in easily- digestible natural sugars, vitamins A and C, riboflavin ( B2) and niacin ( B3) and is also an excellent source of minerals like calcium, phosphorus, iron and traces of sodium, sulphur, manganese, cobalt and bromine. Almonds are rich in vitamin E and when paired with apricots that are rich in vitamin C, provide a boost to both the cardiovascular and immune system: The uptake of vitamin E is enhanced by vitamin C and almonds have both vitamin E and selenium. Both apricots and almonds come from the same family- the prunus group- which also contains plums, cherries and peaches, so it’s perhaps not surprising that they should work so well together.
Green vegetables and curd
The colour of green vegetables such as broccoli and spinach can be attributed to their high chlorophyll content. These vegetables are rich in magnesium, which is essential for healthy metabolism as well as strong bones, healthy muscles and nerves. Sources of probiotics such as live yoghurt boost the bioavailability of magnesium because they help ‘release’ the mineral in the food, say nutritional experts. Yoghurt also helps in the absorption of magnesium, calcium and iron though interest is focused on calcium since a lack of this damages the bones, often irreversibly. That’s why green vegetables and calcium rich yoghurt are an ideal combination.
You could dress a green bean or broccoli salad with a yoghurt dressing or make a cold yoghurtspinach dish with raisins.
Fish and chips
This extremely popular combination is a favourite in Britain. The balance of protein, carbohydrate and vitamins makes it a hit among British. The essential fatty acids in the fish help protect the vitamin C in the potato chips. Also the fish fats contain vitamin E, which is complemented perfectly by vitamin C, to some extent recycling each other and extending each other’s life.
Beans and rice
Rice is rich in starch, iron, vitamin B and protein, while beans are also protein rich and contain a good amount of iron and other minerals. The consumption of two in tandem provides essential amino acids, creating a complete protein not available in either alone. Essential amino acids are the building blocks of protein, available in different foods. Combining sources of proteins from cereals with those coming from pulses provides the full complement of essential amino acids.
Other such nutritious combinations are a whole meal peanut butter sandwich, beans on toast or whole wheat pita bread and hummus.
Spinach and orange
Spinach and oranges are both considered to be superfoods because of their antioxidant capacity and superior nutrition. But if you really want to boost your ability to absorb the iron that is contained in your spinach salad, add some oranges to it. They taste delicious together but more importantly the vitamin C will help your body to absorb up to twice as much iron from the same amount of spinach.
Apple and catechin
Apples are high in quercetin, a powerful antioxidant, which when combined with the catechins in blueberries, grapes or acai berries will react together in the body to stop platelet clumping, which can prevent heart attacks and strokes. When you combine apples with the berries you will absorb more of the important antioxidants in a much smaller serving than if you were to consume either the berries or the apple on their own.
Food combinations to avoid
1. Don't eat fruit, especially melons, with any other food (including vegetables). They're too acidic. They sit and ferment while slowing digestion of the other foods.
2. Don't combine proteins with starchy carbohydrates. They interfere with each other's digestion. Hence, eat protein-only or carbohydrate-only meals. For example, breakfast might be an egg omelette with turkey bacon, or a fruit smoothie with a banana.
3. Drink only pure water before, during, and after a meal – neither soft drink nor squash.
4. Do not add excessive fats to proteins (i.e. cooking fish and chicken in excessive butter, or serving with a creamy sauce).
5. Do not consume starch and sugar foods together, like jam on toast or honey on oatmeal.
Based on these rules, food combinations to avoid would include bread or potatoes with butter, rolls or toast with bacon, cereals with cream or milk, steak, chicken or fish with potatoes, bread, or rice, rolls and hot dogs, ice, whipped cream or any cream on starchy desserts, pork with baked beans, or vinegar and oil dressing with chicken on a salad.
If you want to live long and healthy, there couldn’t be a better alternative than help your body absorb vital nutrition through such time-tested food combinations.
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AEROBICS: Your Way To Fun & Fitness
Is 30 minutes a day of aerobic exercise the magic bullet you’ve been looking for? With benefits ranging from heart disease prevention to stress reduction, it’s one of the best things you can do for your
health…
health…
If you have a hard time exercising, but wish to have a beautiful body, that you can flaunt, then the perfect idea to keep yourself in shape is to have an aerobic workout…
Read further to explore the various benefits of this enjoyable exercise…
Aerobic dance and beyond…
For those of you who thought aerobics was all about dancing, here’s a check… Aerobic exercise is a moderate intensity workout that extends over a certain period of time and uses oxygen in the process. So there are not one but many kinds of aerobic exercises… Here they go…: There are different types of aerobics like fitness walking, jogging, swimming, kickboxing, fitness walking, skiing, inline skating, bicycling, ‘aerobic dancing’ and more.
In line skating or rollerblading is one of the most popular sports that are luring millions of people into trying it. It helps to strengthen lower back and works a great deal in enhancing cardiovascular development. Kickboxing is extremely useful for quick weight loss, as it helps in burning about 350-450 calories during a 50-minute workout session. At the initial level, kickboxing consists of some basic stretches and cardio warm up. But as one proceeds to advanced levels, punches, hand strikes and kicks are incorporated.
If you are among the types, who always tend to escape from exercising, then the right aerobic type for you is fitness walking. You can start off your walking program from a 10-minute stroll and then gradually increase your level. In later stages, when you have built up your stamina for a higher intensity workout, then you can go in for jogging. For the summer season, swimming acts as an excellent way to overcome the scorching heat.
Shake your body… stay fit: Dance aerobics is the most famous form of aerobics. The craze for this dance_cum_exercise is such that it has become quite synonymous with dancing itself. Aerobic dance steps are actually a blend of distinctive dance forms like jazz, disco and ballet. It’s best for those who love to dance. So why not use hobby to keep one fit and healthy.
Aerobic versus Anaerobic Exercises
Most of us are unaware as to what is the actual difference between aerobic and anaerobic exercise. Well, it is interesting to look into the difference…
“Aerobic exercise is an energetic form of physical activity that fastens your heartbeat to about 65 per cent of the maximum rate. This exercise is performed for a period of time extending up to say at least 20 minutes. Well, the functioning of aerobics begins with the burning of stored sugars and gradually it attacks on the fats that are stored in the body,” explains Shelly D’Souza, a fitness expert.
She adds, “On the contrary, anaerobic exercise takes place in quick span of time and includes activities like sprinting, weight lifting etc. Basically, activities that rely on brief or discontinuous bursts of energy are called anaerobic (without oxygen). They help in strengthening muscles and joints.”
If you are just a beginner, you should better get started with aerobic exercises rather than anaerobic exercises, so as to ensure an overall fitness.
She adds, “On the contrary, anaerobic exercise takes place in quick span of time and includes activities like sprinting, weight lifting etc. Basically, activities that rely on brief or discontinuous bursts of energy are called anaerobic (without oxygen). They help in strengthening muscles and joints.”
If you are just a beginner, you should better get started with aerobic exercises rather than anaerobic exercises, so as to ensure an overall fitness.
Attire to un-tire
A perfect attire to carry out your aerobic session, enables you prolong your endurance for the exercise, without feeling tired or drained. Firstly, it should be loose fit, so that there is adequate provision for free flow of air and unrestrained body movement.
It is preferable to wear light color clothing in summer season, as it absorbs heat and also it gives a cool feeling to beat the scorching heat. “Whether its summer time or the time of chilly winds, it is advisable to wear some sort of hat or cap over the head, so that you can cope up better with the climatic conditions. You should avoid wearing plastic or rubberised clothing, because such clothes are likely to cause a rise in your body temperature, which can be hazardous,” says aerobics trainer Suzanne Alex.
Prefer attiring several light layers of clothing, rather than going in for one heavy cloth layer. The clothing layer touching your skin should be moisture absorbent. T-shirts or sweatshirts teamed with tights or drawstring pants serve as the perfect clothing for aerobic workout.
Prefer attiring several light layers of clothing, rather than going in for one heavy cloth layer. The clothing layer touching your skin should be moisture absorbent. T-shirts or sweatshirts teamed with tights or drawstring pants serve as the perfect clothing for aerobic workout.
Shoes: Aerobic performance encompasses of quick lateral movements with lots of jumping and leaping for a particular period, so it becomes all the more necessary to take proper care of your feet.
Don’t mix up running shoes with aerobic shoes, because they are not one and the same thing. Shoes should be such that, they provide a soft cushioning effect to your feet. They should have a strong supportive sole, so that the risk of injury due to slippage is minimized. There should be adequate provision for airflow on the toe side, so as to let the toes breathe. Always shop for shoes during afternoon, when your feet size is largest. Wear the shoes and roam about for a while to ensure it’s fit and comfortable
The many benefits of aerobics…
The ensuing demand for a continuous supply of oxygen creates the aerobic training effect, physiological changes that enhance the ability of the lungs, heart, and blood vessels to transport oxygen throughout the body.
Especially, aerobic exercises reduce our chances of developing many common illness and diseases.
Here’s a quick listing of the various merits of regular aerobics ---
- The heart enlarges and increases its blood stroke volume; more efficient cardiovascular system
- Resting heart rate slows, less than 60 beats per minute indicates good physical fitness
- Oxygen is used more efficiently resulting in increased fat burning during exercise
- More available energy due to greater amounts of ATP and PC for immediate power needs
- Increased endurance and lower blood pressure
- Reduced risks in developing diabetes and other diseases
- Increase in good cholesterol, decrease in bad cholesterol
- A positive body composition change, more muscle less fat
- Better chance of maintaining healthy weight later in life
- A great stress buster; help in coping with all other emotional and psychological stress
Most of the aerobic benefits begin to kick in within four weeks of starting an exercise program. Within three months of consistent training under a professional trainer, there should be a well-developed level of physical fitness with the more dramatic benefits taking place. The changes in the cell’s energy system can start to speed up the reduction in total body fat levels. The training effects of exercise do however start to reduce after about 48 hour so it’s important to be consistent and make your chosen activity fun!
So let’s make staying healthy our New Year resolution! Enjoy the experience of performing this wonderful workout and lead a healthy lifestyle. And don’t forget to share your experience with us…
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GLASSFUL OF HEALTH
By Shilpi Shukla Alexander
Sweating, indigestion, tiredness, muscle cramps, nausea, and headaches will become problems of the past if you add this lip-smacking health drink to your diet. Find out more about the miraculous benefits of buttermilk...
As against popular notion, buttermilk isn’t buttery high-fat milk. In effect, there is no butter, per se, in buttermilk, and it is lower in fat than sweet milk. Essentially, it is the liquid leftover after extracting butter from churned yogurt. To quote figuratively, one cup of buttermilk has 99 calories and 2.2 grams of fat, whereas whole milk has 157 calories and 8.9 grams of fat.
Known to be highly effective in reducing the amount of heat in our body especially during summer, buttermilk is probiotic and contains active cultures. This is to say that buttermilk has healthy bacteria that soothe the intestinal tract and perform beneficial functions such as producing nutrients and boosting immunity. An active source of potassium, vitamin B12, calcium, phosphorous and riboflavin, this health drink can be had at any hour of the day! For those who have high lactose intolerance, it’s time to switch over to buttermilk because the process of making this coolant converts the heavy-to-digest lactose to the more digestible, lactic acid. Furthermore, due to its higher lactic acid content, buttermilk helps in boosting digestion. This also enables the body to better absorb minerals such as proteins and calcium.
It has been medically proven that regular consumption of buttermilk boosts immunity, and protects against cardiovascular diseases and carcinogens. If suffering from constipation or dysentery, trust buttermilk to improve your appetite, enhance digestion and make stool consistency and frequency normal. For gastric distension, have buttermilk with asafoetida, salt and ginger. A thick paste of margosa leaves, turmeric, long pepper and black pepper prepared in buttermilk - applied over the affected area - is said to work wonders in curing skin disorders.
Bothered about menstrual problems? Tossing off buttermilk is your scrummy remedy. In case of excessive bleeding, having a glass of buttermilk (kept in an iron utensil) helps in subsiding pain. Buttermilk cooked with onion also helps in controlling excessive bleeding. Buttermilk prepared from cow's curd given along with rice starch (kanji) for about a month helps reduce white discharge in women.
Decades ago, buttermilk was made by separating butter from churned yoghurt. Left to ferment naturally, the result was old-fashioned buttermilk, a thinner, sweeter beverage than what's in dairy cases today. Now buttermilk is made by adding cultured bacteria to low-fat or fat-free milk, just like yogurt. The live cultures provide its distinctive rich, creamy texture and a host of health benefits. However, do check the labels as some brands of buttermilk have a higher fat content than others.
Soft drink Vs Buttermilk
This no more makes for a lengthy discussion for we all know by now that soft drinks leach out the calcium from our bones and create quite a havoc with the calcium balance in the body. The artificial colours are cancerous and can stain our teeth. Aerated drinks are high in sugar and give us unwanted calories and can also cause weight gain. Even so, it is not advisable to have aerated drinks to add extra kilos to the body, given that it affects the bones and results in thinner bones.
Here’s a quick revision of the benefits of buttermilk in sharp contrast to aerated drinks. Buttermilk is healthy for our bones. A large glass of buttermilk ensures 60-80 mg of calcium intake in our body. It does not contain any sugar and hence does not affect our bones or cause weight gain. An ideal thirst quencher indeed!
Next time, instead of reaching for a can of coke, simply opt for a glass of buttermilk with or without the seasoning.
Enjoy your health drink
Add rock salt with roasted and powdered cumin (jeera) seeds to a cold glass of buttermilk. You may also add mint or coriander leaves to it. Or else, you could substitute sour cream with buttermilk. Add it to dips or even salad dressings for giving that tangy twist to your food.
Best is to try easy-to-make recipe which ensures a yummy glass of nutrition:
Masala Buttermilk Recipe
Preparation time: 10 minutes
Ingredients:
2 cups fresh plain yoghurt (curds)
6 cups chilled water
1 tsp. coriander leaves finely chopped
1 stalk curry leaves
1/4 tsp. mustard seeds
1/4 tsp. cumin seeds
2-3 pinches asafetida powder
1 tsp. ginger grated
1 green chilli
Salt to taste
1 tsp. oil
Method:
Add chilled water in the curd.
2 cups fresh plain yoghurt (curds)
6 cups chilled water
1 tsp. coriander leaves finely chopped
1 stalk curry leaves
1/4 tsp. mustard seeds
1/4 tsp. cumin seeds
2-3 pinches asafetida powder
1 tsp. ginger grated
1 green chilli
Salt to taste
1 tsp. oil
Method:
Add chilled water in the curd.
Now churn the mixture well in a hand blender for 3-4 minutes.
The mixture will start to feel thicker as you shake it and it will get harder to shake around.
The mixture will start to feel thicker as you shake it and it will get harder to shake around.
White butter has surfaced on the top.
Remove the butter in a separate vessel.
What remains of the mixture now is buttermilk.
Place ginger in a muslin cloth, hold it like a pouch.
Rub into buttermilk to allow ginger juice to blend into it.
Add salt. Break chilli into two halves.
Heat a small pan, add oil.
When hot, add seeds, asafetida, allow to splutter.
Add curry leaves, chilli, and pour while sizzling, in buttermilk.
Dip pan in buttermilk if possible, remove.
Add coriander leaves, stir to mix everything.
Pour into a large ceramic, glass or earthen pot or jug.
Chill for one or two hours till required.
Serve in tall chilled glass or with icecubes after a summer lunch.
Or serve in deep bowls, for rice to be added, and eaten as a cool rice dish.
Rub into buttermilk to allow ginger juice to blend into it.
Add salt. Break chilli into two halves.
Heat a small pan, add oil.
When hot, add seeds, asafetida, allow to splutter.
Add curry leaves, chilli, and pour while sizzling, in buttermilk.
Dip pan in buttermilk if possible, remove.
Add coriander leaves, stir to mix everything.
Pour into a large ceramic, glass or earthen pot or jug.
Chill for one or two hours till required.
Serve in tall chilled glass or with icecubes after a summer lunch.
Or serve in deep bowls, for rice to be added, and eaten as a cool rice dish.
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BETTER BRAIN CARE
By Shilpi Shukla Alexander
By pursuing a healthy lifestyle as best we can, we can lead richer and fuller lives, while preserving the mental capacity to enjoy them.
Although the development and organization of the brain are amazingly complex, taking care of it is really quite simple. While some brain-related problems — such as a head injury, stroke, a bout of depression, or anxiety — require the attention of a neurologist or a psychiatrist, there is still a lot you can do on your own to get the most out of your brain and, in so doing, the most out of life.
To start with, try saying ‘good-bye’ to these brain damaging habits:
Skipping breakfast: People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration.
It’s ideal to eat a rainbow diet. Eat colourful foods; orange, red, blue, purple, and green foods. These are loaded with phytonutrients and antioxidants. The nutrients are important brain food and the antioxidants are critical for cell protection. When we burn energy, we produce free radicals and need antioxidants to gobble them up before they damage our cells. “No breakfast often causes irritability, lack of concentration and memory impairment, and considerably reduces work efficiency of many people. It’s time people grew aware of the important of having a healthy breakfast,” says Dr Sanjay Kumar Saxena, senior consultant and Head of neurology department, Fortis Hospital.
Not knowing when to stop eating: Excess fat mucks up everything and plays havoc with your blood sugar. Overeating causes hardening of the brain arteries, leading to a decrease in one’s mental power. It can cause sedation, lethargy, dullness too. “Overeating is often associated with emotional stress. However, it’s important to address the issue as excessive eating isn’t a healthy way of coping with stress,” says Dr Samir Parikh, Chief - Department of Mental Health and Behavioural Sciences, Max Healthcare, New Delhi.
Smoking: The harmful effects of smoking are not hidden from any of us. Those who smoke are more prone in having anxiety disorders as well as depressive illnesses. It further causes multiple brain shrinkage and may lead to Alzheimer disease.
High intake of sugar: Control your blood sugar as too much glucose will kill your brain and too little will starve it. Our body has a complex glucose-insulin regulation system to control blood glucose levels, but we have to help maintain it. We tend to destroy it many-a-times. Too much sugar, whole or refined, is a brain killer. One must eat lots of fibers and get his carbohydrates from complex carbohydrates like fruits and vegetables. These release into the bloodstream slowly and help keep a more constant level of glucose supplied to the brain. Cruciferous vegetables are ideal. Vegetables are better than fruit. In fact, fruit juice is concentrated sugar without the fiber to slow down its absorption. Try and avoid having juices. Go for whole fruits instead. “High sugar consumption also causes sedation, lethargy, dullness,” says Dr Saxena.
Exposing yourself to air pollution: Research has confirmed that inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency. It also disturbs one’s concentration and harms his memory. “There is enough evidence that states that when there is excessive pollution, be it air, noise, water, over crowdedness or any other form of pollution, it causes a person's irritability quotient and their aggressiveness to reach an all-time high. This badly affects the working of brain,” says Dr Parikh.
Saying no to sleep: "If you have been awake for 21 hours straight, your abilities are equivalent to someone who is legally drunk," says Sean Drummond from the University of California, San Diego. And you don't need to pull an all-nighter to suffer the effects: two or three late nights and early mornings on the trot have the same effect.Our brain needs adequate rest to be able to function properly. Long term deprivation often results in the death of brain cells. Sleep has a direct effect on one’s mood. Lack of sleep leads to poor concentration, irritability and frustration. People who are prone to psychiatric illnesses should particularly take proper sleep for their condition can significantly deteriorate due to prolonged sleep depreviation,” says Dr Parikh.
Covering head while sleeping: Sleeping with the head covered is said to increase the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects in the long run.
Saying no to sleep: "If you have been awake for 21 hours straight, your abilities are equivalent to someone who is legally drunk," says Sean Drummond from the University of California, San Diego. And you don't need to pull an all-nighter to suffer the effects: two or three late nights and early mornings on the trot have the same effect.Our brain needs adequate rest to be able to function properly. Long term deprivation often results in the death of brain cells. Sleep has a direct effect on one’s mood. Lack of sleep leads to poor concentration, irritability and frustration. People who are prone to psychiatric illnesses should particularly take proper sleep for their condition can significantly deteriorate due to prolonged sleep depreviation,” says Dr Parikh.
Covering head while sleeping: Sleeping with the head covered is said to increase the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects in the long run.
Working your brain during illness: Never work your brain during illness as working hard or studying during sickness may lead to a decrease in effectiveness of the brain, cause depression and irritability. It might even damage the brain in due course. Understand when your brain demands rest. A person should try and maintain maximum productivity based on how well the body is able to tolerate it. Putting a lot of load on one’s brain is bound to have negative effects.
Not using it is gradually losing it: This is the simple mantra for a healthy brain. If your brain lacks in stimulating thoughts, it is at a higher risk of shrinkage. Exercise your mental abilities to keep them strong. Brain stimulation acts as a destressor and also helps an individual to maintain high efficiency at work. For example, if you think creatively, you will strengthen the connections that you draw upon for creative thoughts. If you don’t think creatively, then you will eventually lose your ability to be creative. Studies show that as we reach our 40s, we lose almost all of our creative abilities. It disappears a little more every day if we fail to exercise it. Mind games, memory tests and puzzles are the best ways to regularly exercise and hone your mental faculty. An unchallenging job or monotonous life do have detrimental effects on our brain efficiency. Don’t limit your potential.
“Proper development of the brain requires stimulation through different senses—touch, sight, sound, smell, and taste. The maturation of the nervous system, including the building and strengthening of connections among neurons, is shaped by stimulation of this sort and fine-tuned by years of experience. The importance of talking to children, exposing them to music and art, and keeping them involved in playful, creative activities as well as emotionally engaged, is hence clear,” says Dr Saxena.
Talking Rarely: While intellectual conversations promotes the efficiency of the brain, lack of it can cause depression. Communication is one of the benchmarks of human life and people who do not communicate adequately tend to bottle up and have more interpersonal issues. Healthy relationships and good emotional health are important for a healthy brain, says Dr Parikh.
Taking more stress than your brain can bear: Researchers have examined how stress affects our brain. In a five-year study done in the US, psychologists gave memory tests to people in their 70s and asked them to find their way through different mazes. The subjects who did the worst on the tests had the highest levels of cortisol, a stress hormone in the glucocorticoid family. Over the years these same people had lost the most brain cells from the hippocampus, a brain structure critical for memory. Research at Washington University School of Medicine in St. Louis shows that chronic depression can also harm the hippocampus. In a 1999 study, investigators scanned the brains of 48 women, ranging from age 23 to 86. In women who had a history of depression, the size of the hippocampus was 9 per cent to 13 per cent smaller. Aoid, avoid, avoid stress and anxiety for it would only add more stress to your life and health.
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