Autumn 2013
HEALTH & HAPPINESS 4 You
Inactivity is killing us Sitting is the new Smoking
Dangers of Shisha smoking Walking reduces the risk of breast cancer Aircraft noise linked to heart attack Ginger controls high blood sugar
How to be a positive thinker
"Sitting is the new smoking" This is the new health mantra. It was coined by Anup Kanodia, a physician and researcher at the Centre for Personalized Health Care at Ohio State University's Wexner Medical Centre. According to an Australian study published in October 2012 in the British Journal of Sports Medicine, every one hour of TV watching reduces a person's life by 22 minutes, while every cigarette shortens about 11 minutes of a smoker's life. "The chair is out to kill us," says James Levine, an endocrinologist at the Mayo Graduate School of Medicine. Therefore, this issue focuses on walking. It's simple. It costs no money and it's health benefits are proven. It reduces the risk from breast cancer to heart disease. The only thing it requires is the determination. If you could find a friend to walk along it is most enjoyable.
CONTENTS Autumn 2013, Issue 11 5 - Food addiction 6 - Meditation and your genes 7 - Insufficient sleep - a public epidemic 8 - Computer eye strain 9 - Exercise to reduce arthritis 10 - Find out the sugar in your food 12 - Sugary drink and the risk of diabetes 13 - 5th Marlboro man dies due to smoking 14 - Healthe & Happiness in India 15 - Global 'tidal wave' of cancer 16 - Atul Kochchar's recepie 18 - Health & Happiness in Hounslow
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Vijay Rana Editor, Health & Happiness 4 You
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HEALTH & HAPPINESS 4 YOU
is a voluntary group dedicated to spreading the message of positive health and wellbeing. Disclaimer: The information available in this magazine is for general awareness only. It is NOT a substitute for the knowledge and judgment of qualified medical experts. We make no warranty as to the accuracy, reliability or completeness of this information. Should you have any medical condition, you are strongly advised to consult a qualified health care professional. Views expressed by our contributors are their own and we take no responsibility for their views.
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Physical inactivity is killing us
Photo by Gabi Helfert from Rotterdam
Are you sitting a bit too comfortably? The facts show that physical inactivity is responsible for 17% of early deaths in the UK. In fact, what we’re looking at is an international epidemic. Physical inactivity causes 6% of deaths around the world, making it one of the top four global killers. Physical inactivity is the principle cause of a huge number of common health conditions including: • 10% of heart disease cases • 13% of type 2 diabetes cases • 18% of colon cancer cases • 17% of breast cancer cases. But that’s not all. Research reveals that being inactive: • increases your chances of developing cancer, heart disease or having a stroke by 25-30% • can take three to five years off your life. Being inactive puts a strain on the economy as well as health. Experts estimate it could be costing us in the UK up to £10 billion a year through sick days, health care costs and early deaths. If everyone in England got the message about being active it could prevent: • 36,815 people dying prematurely • 12,061 people going to hospital for emergency coronary heart disease treatment • 6,735 cases of breast cancer • 4,719 cases of colorectal cancer • 294,730 cases of diabetes. Source: Walking Works - Summary Report by Ramblers and Macmillan Cancer Support 5 HEALTH & HAPPINESS 4 YOU
"Sitting is the new smoking." Every one hour of TV watching reduces a person's life by 22 minutes, while every cigarette shortens about 11 minutes of a smoker's life. "Sitting is the new smoking," says Anup Kanodia, a physician and researcher at the Center for Personalized Health Care at Ohio State University's Wexner Medical Center. As evidence, he cites an Australian study published in October 2012 in the British Journal of Sports Medicine that compared the two pastimes. Every hour of TV that people watch, presumably while sitting, cuts about 22 minutes from their life span, the study's authors calculated. By contrast, it's estimated that smokers shorten their lives by about 11 minutes per cigarette. "The chair is out to kill us," says James Levine, an endocrinologist at the Mayo Graduate School of Medicine. The human body was designed for walking. But things have changed now. Scientists believe, Americans now sit for more than half of their waking hours. Sadly, the sitting position exerts forces on the body that it's not built to accommodate. Our couch potatoes today end up with a host of woes, including poor circulation and assorted aches and pains. We're not using much energy and burning many calories when we're sitting still. Therefore, we are accumulating extra pounds in our body. A person with a desk job may burn 300 calories a day at work, says Levine, but that same person might burn 2,300 calories a day in a job that requires considerable physical effort. Sitting at your desk for long hours can increase your chances of getting a promotion — but also diabetes, heart
isease or even an early grave. A study published in the journal Diabetologia in November 2012 analyzed the results of 18 studies with a total of nearly 800,000 participants. When comparing people who spent the most time sitting with those who spent the least time, researchers found increases in the risks of diabetes (112%), cardiovascular events (147%), death from cardiovascular causes (90%) and death from all causes (49%). How can this happen? Sitting has been shown to suppress the production of an enzyme called lipoprotein lipase, which is essential for turning bad cholesterol into good. Sitting can also lead to insulin resistance and, therefore, trouble metabolizing sugar. So prolonged sitting has a link to heart disease and diabetes. Is there any way out? How can we cut down our sitting hours? Levine has a treadmill at his desk that he strolls on all day long. He made his own, but many models are commercially available. Indeed, whole lines of furniture have been developed to facilitate what experts call "active sitting." There are simpler steps to take too — e.g., merely increasing the number of steps you take during the day. But can such small things really make a difference? A study published last year in Diabetes Care showed you
can improve your glucose metabolism with a twominute walk every 20 minutes. 6 HEALTH & HAPPINESS 4 YOU
3,000 steps in 30 minutes 5 times a week
Moderate intensity walking means 100 steps per minute
The benefits of moderate physical activity to general health and wellbeing are well known. It is recommended that people engage in 150 minutes per week of moderate intensity physical activity, equivalent to 30 minutes each day 5 times a week. Although pedometers are widely used as a physical activity monitoring tool, they are unable to measure activity intensity. Researchers have determined that a rate of at least 100 steps per minute achieves moderate intensity activity. Therefore a simple pedometer-based recommendation of 3000 steps in 30 minutes can get people started on a meaningful exercise programme. The study is published in the May 2009 issue of the American Journal of Preventive Medicine.
While being monitored for oxygen uptake during walking on a treadmill, 58 woman and 39 men completed 4 6-minute sessions at different treadmill speeds between 65 and 110 meters per minute. All wore pedometers and their heart rates were recorded. Participants were monitored to determine whether they had reached the moderate-exercise level at a given treadmill speed. From these data, the researchers found that for men, step counts associated with walking were between 92 and 102 steps per minute. For women, the range was between 91 and 100 steps per minute. Although a main finding of this study is that considerable error exists when using pedometer step counts, with only 50% of individuals
correctly classified as walking at moderate intensity using step rate alone. Lead investigator Simon J. Marshall, PhD, School of Exercise and Nutritional Sciences, San Diego State University, states, "We believe that these data support a general recommendation of walking at more than 100 steps per minute on level terrain to meet the minimum of the moderate-intensity guideline. Because health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes. Individuals can monitor their progress using a simple pedometer and a wristwatch." 7 HEALTH & HAPPINES 4 YOU
Walking for an hour a day reduces the risk of breast cancer by 14 per cent Researchers from the American Cancer Society have found that walking at least 7 hours per week is associated with a 14% lower risk of developing breast cancer after menopause. The researchers looked at breast cancer status and exercise levels in 73,615 postmenopausal women taking part in a study begun by the American Cancer Society in 1992. During the 17-year study, 4,760 of the women were diagnosed with breast cancer. It was published early online October 4, 2013 in Cancer Epidemiology, Biomarkers, and Prevention. Among the women who reported walking as their only activity, those who walked at least 7 hours per week had a 14% lower risk of breast cancer compared to those who walked 3 or fewer hours per week. The women walked at a “moderate” pace – about 3 miles per hour. The most active women – those who walked and did more vigorous exercise – had a 25% lower risk of breast cancer compared to the least active. “Our results clearly support an association between physical activity and postmenopausal breast cancer, with more vigorous activity having a stronger effect,” said Alpa Patel, PhD, leader of the study and American Cancer Society strategic director of Cancer Prevention Study-3. “Our findings are particularly relevant, as people struggle with conflicting information about how much activity they need to stay healthy. Without any other
Photo by Jan Giesen
recreational physical activities, walking on average of at least one hour per day was associated with a modestly lower risk of breast cancer. More strenuous and longer activities lowered the risk even more.” There are an estimated 570,000 people living with breast cancer in the UK. Around 50,000 women and 400 men are diagnosed with breast cancer each year and around 12,000 women and 80 men die from it. Dr Hannah Bridges, senior information officer at Breakthrough Breast Cancer, said: "Any activity that raises your pulse reduces your risk - so regular brisk walks are an easy and free way to get active."
Health & Happiness programmes at workplace increase productivity If you are an employer you need to introduce workplace health promotion programmes in your organisation. This can lead to significant increases in productivity -- and associated cost savings, reports a study in the October Journal of Occupational and Environmental Medicine. The researchers analyzed the productivity effects of a program in which wellness coaches provided telephone support to help employees address health problems or risks. The study used measures of lost work time including absenteeism as well as "presenteeism" -- time spent at work with reduced productivity. The programme led to a significant reductions in lost work time -- equivalent to about 10.3 hours in additional productive time per year. Savings averaged about $350 per participating employee, compared to similar workers who did not participate in the wellness programme. Effective health promotion programmes lead to savings in medical and absenteeism costs.
Why good posture matters “Stand up straight.” That’s timeless advice we’ve probably all heard at one time or another. It’s worth heeding. Good posture is important to balance. By standing up straight, you centre your weight over your feet. Good posture also helps you maintain correct form while
loosen tight muscles. Quick posture checks in the mirror before and during balance exercises can help you get the most from your workout. Increasing core strength and flexibility can help you improve your posture noticeably in just a few weeks.
How to achieve good posture
exercising, which results in fewer injuries and greater gains. Good balance has many payoffs. Just walking across the floor or down the block requires good balance. So does rising from a chair, going up and down stairs, toting packages, and even turning to look behind you. Balance workouts address posture and balance problems with exercises that build strength where it counts and stretches that
- When sitting down, keep your chin parallel to the floor, your shoulders, hips, and knees at even heights, and your knees and feet pointing straight ahead. - Shoulders even (roll your shoulders up, back and down to help achieve this.) - Neutral spine (no flexing or arching to increase the curve in your lower back) - Arms at your sides with elbows straight and even - Abdominal muscles braced - Hips even - Knees even and pointing straight ahead - Body weight evenly distributed on both feet. Now ask yourself do you ever sit like this.
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Ginger could control high blood sugar Ginger could have the power to help manage the high levels of blood sugar which create complications for long-term type 2 diabetes patients, a University of Sydney study reports. The study published in the prestigious natural product journal Planta Medica, revealed the potential power of ginger to control blood glucose by using muscle cells. Professor of pharmaceutical chemistry Basil Roufogalis who led the research says ginger extracts obtained from Australine grown Buderim Ginger were able to increase the uptake of glucose into muscle cells independently of insulin. "The components responsible for the increase in glucose were gingerols, the major components of the ginger mass of roots or rhizome. The pharmacy researchers extracted whole ginger rhizomes obtained from Buderim Ginger and showed that one fraction of the extract was the most effective in reproducing the increase in glucose uptake by the
whole extract in muscle cells grown in culture. In type 2 diabetic patients, the capacity of skeletal muscle to uptake glucose is markedly reduced. "It is hoped that these promising results for managing blood glucose levels can be examined further in human clinical trials," said Professor Roufogalis. In many Indian homes it's a common practice to have finely chopped pieces of fresh ginger on your dinner plate. Ginger has been used for centuries in Indian, Chinese and Arabic cuisine and medicine for centuries to aid digestion, combat the common cold and relieve pain. Other medical uses of ginger include treatment of bronchitis, heartburn, menstrual pain, nausea and vomiting, upset stomach, diarrhoea and upper respiratory tract infections (URTI). Its powerful anti-inflammatory substances, gingerols, make it an effective pain reliever and it is commonly used to reduce pain and swelling in patients with arthritis and those suffering from other inflammation and muscle complaints.
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Lifestyle Improvement Plan Sign up and tell us how HNH4U is helping you to win this Nikon camera Today many health conditions such as blood pressure, high cholesterol, heart disease, Type2 diabetes, and problems of mental health such as depression are mainly related to our unhealthy lifestyle. We can address these problems by improving our lifestyle. I promise to myself that by bringing the following changes in my lifestyle I can improve my health and wellbeing. Therefore, I will: LOOK AFTER MY MIND
Keep smiling Deep breathe Be present where I am Train my brain through regular practice Observe, take notice and look around Keep learning new skills Notice the feelings such as anger, frustration and jealousy rising within me. Connect with family and friends Do something for others
LOOK AFTER MY BODY Exercise at least 30 minutes a day or walk at least 5,000 steps a day Stand up and move around during TV breaks Not be a couch potato Not sit at one place for more than 30 minutes Keep moving within my office and house
LOOK AFTER MY DIET Eat 5 pieces of fruits and vegetables Eat enough fibre - citrus fruits, oats, beans, lentils, wholegrain cereals Drink plenty of water Cut down on salt, sugar and saturated fats Limit alcohol and sugar-sweetened drinks - Colas and sugary fruit drinks Stop smoking immediately
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Today many health conditions such as blood pressure, high cholesterol, heart disease, Type2 diabetes, and problems of mental health such as depression are occurring due to our inappropriate and stressful lifestyle. We can address these problems by improving our daily lifestyle. We are doing an impact study. Let us know what inspired you most in this magazine and what kind of change you intend to make in your lifestyle after reading the Health & Happiness 4 You. The most inspiring email will win this latest digital camera.
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Cell phone and salt RAISE blood pressure; yoga can it LOWER
High blood pressure is considered the "silent killer". It affects approximately one billion people worldwide, including one in three adults in the United States. In England 32 per cent of men and 29 per cent of women have high blood pressure or are being treated for high blood pressure. As many as 5 million people in the UK are walking around, undiagnosed, with high blood pressure. In May 2013, during the 28th Annual Scientific Meeting of the American Society of Hypertension (ASH) in San Francisco more than 200 new studies were presented about hypertension. Some of the major studies suggested that mobile phone calls may cause a rise in blood pressure; yoga may lower it; and despite the need to conducted by a team at Sao Paolo University in Brazil. cut back on sodium to lower blood pressure, hypertensive Initially, participants were given three pieces of bread individuals may have an increased desire for saltier foods. with varying amounts of salt on each. In this tasting, 68% of hypertensive and 31% of normotensive patients Mobile phone calls acutely increase blood preferred the bread with the highest concentration of salt. Fifteen days later, the patients underwent an identical pressure taste test -- the only difference being that other seasonings As of December 2012, 87% of American adults had a had been added to the salted bread. In that case, only 14% mobile phone. According to a recent study from doctors of hypertensive and 0% of normotensive patients G. Crippa; D. Zabzuni; A. Cassi; and E. Bravi of preferred the bread with the highest salt content. Not only Guglielmo da Saliceto Hospital, talking on those mobile did this show that hypertensive patients prefer a higher phones causes a significant rise in blood pressure. During salt content, but that, across the board, use of other a phone call, blood pressure readings jumped significantly seasonings diminished the preference for salt. from 121/77 to 129/82. Systolic blood pressure rise was less drastic in patients Yoga can lower blood pressure who were used to participating in more than 30 phone A study on the effects of yoga on hypertension calls per day. While the reason behind this is not known, concluded that yoga can significantly lower blood Dr. Crippa speculates two possible reasons: "The patients pressure. The 24-week study, conducted by Debbie L. who were more accustomed to phone use were younger, Cohen, MD; Anne Bowler, BA and Raymond R. which could show that younger people are less prone to Townsend, MD of the University of Pennsylvania, be disturbed by telephone intrusions." showed that people who practiced yoga 2 - 3 times per week saw their blood pressure decrease significantly: an Higher salt preference in hypertensive average of three points for both systolic and diastolic people blood pressure, from 133/80 to 130/77. Participants who A new study shows that hypertensive individuals only followed a controlled diet - and did not practice yoga actually prefer more salt in their food than do - saw only a decrease of one point, from 134/83 to normotensive (people with normal blood pressure levels). 132/82. The study of 44 adults aged around 73 years was
What is systolic and diastolic blood pressure Blood pressure is measured in ‘millimeters of mercury’ (mmHg) and is written as two numbers. For example, if your reading is 120/80mmHg, your blood pressure is ‘120 over 80’. Every blood pressure reading consists of two numbers or levels. They are shown as one number on top of the other. The first (or top) number is your systolic blood pressure. It is the highest level your blood pressure reaches when your heart beats. The second (or bottom) number is your diastolic blood pressure. It is the lowest level your blood pressure reaches as your heart relaxes between beats.
Shisha or Hookkah is as dangerous as smoking cigarettes Britain's leading heart charity British Heart Foundation warned of the dangers of shisha smoking as new data reveals a dramatic rise in the number of shisha bars across the UK coupled with widespread unawareness of the harm it can cause. The warning was issued on last No Smoking Day in March this year. Shisha is also known as hookah, hubble bubble and narghile. Freedom of Information data from 133 local authorities in major towns and cities across the UK showed the number of shisha bars had rocketed by 210% since the year the smoking ban came into force. The figures show there were 179 known shisha bars in 2007 compared with 556 now. But under the romance exotic waterpipes and heady smells of fruity flavours lies a familiar killer - tobacco. The BHF also found that most people were unaware that
during a typical hour-long shisha session one can inhale the same amount of smoke as from more than 100 tobacco cigarettes. A total of 84 per cent of respondents thought it was 10 cigarettes or fewer.
Contrary to popular belief, shisha is as dangerous as smoking cigarettes The BHF medical director, Dr Mike Knapton, said: “Don’t be duped by the sweet smell and wholesome sounding fruity flavours, if you use shisha you are a smoker and that means you’re putting your health at risk. It’s linked to the same serious and life-threatening diseases as cigarettes and there are added risks because you often smoke it for far longer than you would a cigarette and you’re also exposed to toxins from the wood or charcoal used to burn the tobacco.” Like cigarettes Shisha smoking is linked to heart disease, cancer, respiratory disease and problems during pregnancy. Yet more than one in ten (13%) UK adults the BHF surveyed thought there were no health harms from using shisha, and just 43 per cent knew shisha could contain tobacco. The Freedom of Information data showed 53% of local authorities have – or have had - a shisha bar since 2007, while more than 40% have seen a rise in the number of shisha bars since the smoking ban came into force. In a new study at UC San Francisco, published in Cancer Epidemiology, Biomarkers & Prevention, a journal of the American Association for Cancer Research
found that Hookah smokers were exposed to higher levels of carbon monoxide, especially hazardous to those with heart or respiratory conditions, and to higher levels of benzene, long associated with leukaemia risk. UC San Francisco research chemist Peyton Jacob III, said, “People want to know if it is a lesser health risk if they switch from cigarettes to smoking a water pipe on a daily basis,” Jacob said. “We found that water-pipe smoking is not a safe alternative to cigarette smoking, nor is it likely to be an effective harm-reduction strategy.” Another UCSF tobacco researcher Neal Benowitz, said, “If you are smoking from a hookah daily, you are likely to be at increased risk for cancer.” The UCSF study included eight men and five women, all of whom had previous experience smoking cigarettes
Some of the Toxins Inhaled When Hookah Smoking Acrylamide causes nervous system damage Acrolein is an irritant to nose, throat and eyes Benzene cause cancer like leukaemia Carbon Monoxide causes fatigue, chest pain, dizziness, and inhibits oxygen intake Nepthalene could damage red blood cells and using water pipes. Benowitz and Jacob had the volunteers smoke an average of three water pipe sessions or 11 cigarettes per day. Levels of benzene doubled in the urine of Hokkah smokers. Occupational exposure to benzene has been shown to increase the risk of developing leukemia. Furthermore, the researchers measured carbon monoxide in the breath over 24 hours and found levels 2.5 higher after water pipe use in comparison to cigarette smoking. Hookah users are smoking more than just tobacco. Jacob said, “In addition to delivering toxic substances from the charcoal and tobacco, the heat causes chemical reactions in the mixture which produce toxic volatile organic compounds (VOCs) and polycyclic aromatic hydrocarbons (PAHs). Some PAHs are highly carcinogenic and can cause lung cancer.” 15 HEALTH & HAPPINESS 4 YOU
To improve memory, concentration, and mental sharpness
Exercise, Exercise, Exercise Looking to stop frequent bouts of forgetfulness? Exercise turns out to be an excellent way to protect and enhance brain health, according to the May 2013 issue of the Harvard Men's Health Watch. "There's a lot you can do to prevent cognitive decline, or slow it down, or recover memory function that you might feel you have lost," says Dr. John Ratey, associate clinical professor of psychiatry at Harvard Medical School. One key strategy is regular, moderately intense exercise. It helps maintain healthy blood pressure and weight, improves energy, lifts mood, lowers stress and anxiety, and keeps the heart healthy, all of which contribute to brain health. Exercise also stimulates brain regions that are involved in memory function to release a chemical called brain-derived neurotrophic factor (BDNF). BDNF rewires memory circuits so they work better. "When
you exercise and move around, you are using more brain cells," says Dr. Ratey, who is also the author of Spark: The Revolutionary New Science of Exercise and the Brain (2008). "Using more brain cells turns on genes to make more BDNF." BDNF isn't available in a pill. Only the brain can make it, and only with regular exercise. That means 30 minutes of moderate-intensity exercise, ideally five days a week. The threshold for brain benefit seems to be raising your heart rate to 70%
of maximum. For men, the maximum heart rate is roughly 220 minus age. Exercising once or twice a week is just not going to do it. "It's probably good for your body," Dr. Ratey says, "but it won't get you there in terms of the cognitive benefits. You also have to continue to do it to continue accruing the benefits."
Sarosh Zaiwalla brings Health & Happiness 4 You We would like to appreciate the leading solicitor Sarosh Zaiwalla who has enthusiastically supported our campaign of Health & Happiness 4 You by sponsoring a substantial part of this publication. Mr. Zaiwalla founded Zaiwalla & Co. Solicitors in April 1982 with offices in Chancery Lane, London. Zaiwalla & Co is an export firm and over the years has exported millions of pounds worth of legal services. Over the years Mr. Zaiwalla has been involved in over 1200 International Energy, Maritime and Construction Arbitrations in London and worldwide either as a solicitor, Counsel, party-appointed Arbitrator or Sole Arbitrator. He has acted for many prestigious clients including the President of India, the Government of the People’s Republic of China (PRC) and the Iranian Government. In 1998, Mr. Zaiwalla was made a Freeman of the City of London by the Lord Mayor of the City of London. He
was also a member of the International Court of Arbitration of the ICC, Paris, from 1990 to 2002. In October 2002, Mr. Zaiwalla was honoured on India’s Annual National Law Day 2002 by the Indian Prime Minister for his outstanding contribution to the field of International Arbitration Law. In May 2004, he had the honour to be personally asked by His Holiness the Dalai Lama to facilitate a dialogue with the Government of People’s Republic of China (PRC) with a view to finding a peaceful resolution relating to Tibet. In October of 2007, Mr. Zaiwalla was invited by the United Nations Secretary General Mr. Ban Ki Moon for an extensive one-to-one consultation on issues relating to World Order. There have been over 97 judgments reported in English reports where Mr. Zaiwalla has acted for one of the parties. A judgment is only reported if it involves a substantial development in law.
POSITIVE PSYCHOLOGY Mastering the process of happiness A 2013 analysis of 39 studies totalling more than 6,000 participants and published in the journal BMC Public Health found that positive psychology interventions were indeed effective in enhancing psychological well-being and reducing depression.
Happiness isn’t a state of mind, but a process that must be worked at and approached methodically. Applying some of the principles of Positive Psychology has helped more than a few women reach their full potential without apology or fear. Studies show that greater levels of workplace happiness can help both workers and businesses flourish—one reason a number of Fortune 500 companies have, in recent years, begun to adopt Positive Psychology as a management tool to foster greater employee satisfaction and productivity.
How to develop positive attitude at workplace Peggy Drexler, Ph.D., a research psychologist, Assistant Professor of Psychology at Weill Medical College of Cornell University, suggest some ways to acquire positive attitude to success.
Focus on what you’re good at. Too timid to speak up in meetings? Unable to think quickly on your feet? Instead of laser focusing on your faults, or even improving your workplace weaknesses, incorporate into every workday something at which you excel: managing others, say, or writing compelling briefs. Similarly, instead of obsessing over a goal you didn’t reach, move on and focus your energy on current successes, and ones soon to come. Practice small steps. Establish more attainable goals. While long-term goals that take a while to achieve are important and valid, balance them with incremental goals along the way. When such smaller goals are reached,
celebrate—marking even small achievements will help boost energy levels and focus.
Find the positive in coworkers, and avoid the negative. If you’re faced with a workplace bully, incorporating positive psychology into your workday doesn’t mean “trying harder” to make the boss like you. Instead, avoid confrontation and instead try seeking out positive mentors, colleagues, or others whose work you admire. Mentor. According to positive psychology, altruistic behaviour can help create lasting happiness. Selfless acts of mentoring can therefore benefit you as they benefits others. External research confirms this: Studies have shown that those who serve as mentors within their workplace report greater job satisfaction and commitment. Express thanks. The ability to express gratitude and appreciation is an important part of positive psychology and can easily be put in place at work, showing thanks to the co-worker who filled in while you were sick or the one who praised your efforts in a group meeting. Seligman notes in his research that people who say thanks or express gratitude are generally happier people. “When we test people one week later, a month later, three months later, they are happier and less depressed.” Recognizing others’ contributions to your success can also help enforce positivity and respect among other coworkers. 17 HEALTH & HAPPINESS 4 YOU
Retirees should be masters of their own destiny, and actively manage and plan their free time to ensure a happy and fulfilling retirement. This is the advice of Wei-Ching Wang of the I-Shou University in Taiwan, leader of a study published in Springer’s journal Applied Research in Quality of Life. The study found that the effective management of free time has a far greater impact on a retiree’s quality of life than the amount of time the person actually has available for leisure activities. Wang and his team studied the responses of 454 Taiwanese retirees to understand if there is a link between their management of free time and their overall quality of life. The retirees were asked about the goals they set, their general attitude towards it and how they schedule and manage it. Free time refers to those periods when people are under no obligation and can decide for themselves what to do. It is usually spent in leisure pursuits in order to relax after experiencing stress, or to improve one’s health. Several previous studies have revealed that leisure time is important for older people, and that it has a positive influence on their quality of life, happiness and sense of peace. Other studies have also shown that a lack of planning can create problems such as boredom and an unhealthy sedentary lifestyle. Compared to studies that focus on the management of work and study time, very little has so far been done on
how retirees manage their free time. The current study is therefore of importance, especially in light of an increasingly aging population worldwide due to increased longevity and declining fertility rates.
The phenomena of aging, along with an increasingly aging population and longer life expectancy, implies that the overall amount of spare time available to people is increasing. In Taiwan, for instance, nearly 10 percent of its population of 2.44 million people are retired. “Quality of life is not affected as much by the amount of free time that a retiree has, but on how effectively the person manages this time on hand,” says Wang. “Therefore it is important to educate people on how to use their free time more effectively to improve quality of life.” Wang therefore advises that governments, community centres and service organizations should consider the introduction of guidance programmes or leisure education that teach people the management techniques that they need to schedule their free time better and to make the most of their retirement life. 19 HEALTH & HAPPINESS 4 YOU
Aircraft noise linked to stroke and heart disease People who live near airports and suffer from loud aircraft noise might face a higher risks of stroke, heart and circulatory disease. A study of 3.6 million residents near Heathrow Airport suggested the risks were 10-20% higher in areas with the highest levels of aircraft noise. The study published in the British Medical Journal suggests a higher risk for both hospital admissions and deaths from stroke, heart and circulatory disease for the 2% of the study about 70,000 people - who lived where the aircraft noise was loudest. The lead author, Dr Anna Hansell, from Imperial College London, said: "The exact role that noise exposure may play in ill health is not well established. However, it is plausible that it might be contributing - for example, by raising blood pressure or by disturbing people's sleep. There's a 'startle reaction' to loud noise - if you're suddenly exposed to it, the heart rate and blood pressure increases." The study covered 12 London boroughs in the centre and west of the capital - and nine council districts beyond London, including Windsor and Maidenhead, Slough and Wokingham, where aircraft noise exceeds 50 decibels. The authors say fewer people are now affected by the highest levels of noise (above 63 decibels) despite more planes being in the skies - because of changes in aircraft design and flight plans. The researchers - from Imperial and also King's
College London - adjusted their work in an effort to eliminate other factors that might have a relationship with stroke and heart disease, such as deprivation, South Asian ethnicity and smoking-related illness. They stressed that the higher risk of illness related to aircraft noise remained much less significant than the risks from lifestyle factors - including smoking, a lack of exercise or poor diet. Heathrow Airport's director of sustainability, Matt Gorman, said: "We are already taking significant steps to tackle the issue of noise. We are charging airlines more for noisier aircraft, offering insulation and double glazing to local residents and are working with noise campaigners to give people predictable periods of respite from noise. Together these measures have meant that the number of people affected by noise has fallen by 90% since the 1970s, despite the number of flights almost doubling."
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Atul Kochchar's Health & Happiness recipe
TAWA JHINGA Griddled Prawns Tawa Jhinga or Jhinga Tawa Masala is a type of griddle cooking, which is carried out on a flat iron disc. Tawa cooking is popularly known as TAK-A-TAK cooking northern India and Pakistan. Serves: 4 Ingredients: 12 large head on prawns, cleaned 2 tbsp vegetable oil 1 tsp ajwain seeds 1 no green chilli, fine chopped 1 tsp grated ginger 1 medium onion, fine chopped 3 medium tomatoes, chopped ¼ tsp red chilli powder 1 tsp coriander powder ½ tsp turmeric powder ¼ tsp fenugreek leaf powder ¼ tsp garam masala 1 tbsp fine chopped coriander leaves Mixed cress for garnish Salt – optional Method: Heat the oil in a pan, add ajwain (lovage family) seeds, when seeds sizzle add the chopped onion and sauté until translucent. Add ¾ of the chopped tomatoes and cook till tomatoes cooks to saucy consistency. Add the cleaned prawns and sauté till they curl up, then add the powdered spices and salt. Cook till prawns are done and then add rest of the chopped tomatoes, fenugreek powder and garam masala and sauté. Serve sprinkled with chopped coriander leaves and garnished with mixed cress. Serve with Chapati.
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