THE JOURNAL OF
Summer 2012
HEALTH & HAPPINESS How music benefits your brain How exercise reduces breast cancer
Turmeric: the golden spice Skin colour and your health
'Screen slaves' may risk their health
Dehydration causes anger and fatigue
Atul Kochchar's Health & Happiness recipe
Older people unable to cross road
Feeling tired all the time - Tips to restore your energy levels
"Rewired; Not Retired" These inspirational words were spoken by Sailesh Mishra of Silver Innings foundation of India, during Bollywood star Amir Khan's popular TV show Satyamev Jayate (Truth alone prevails). Sailesh also gave a fascinating catchline: "Bachpan after pachpan" (Childhood after 55). The programme offered many great examples of elderly people doing all those things that they wanted to do as children, but couldn't do because of various social and financial constraints. Amir Khan's programme assembled people from various parts of India who could be called as '55+ children' elderly people enjoying singing, dancing, mountneering and pistol shooting. The programme presented two grannies, Chandro and Prakasho Tomar, who are in their late 70s, and have won hundreds of trophies and medals in various national and regional shooting competitions. "Youth could come back even in your old age, if you have a goal and have a passion for it", said Prakasho in the programme.
Vijay Rana Editor, The Journal of Health & Happiness
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CONTENTS
Summer, July-September 2012, Issue 7 4 - Breakfast-skippers have too many snacks
5 - Exercise may reduce breast cancer risk 6 - How music benefits your brain 7 - Skin Colour and your health 8 - "Screen slaves" are risking their health 10 - What to do if tired all the time 12 - Cancer-fighting properties of turmeric 13 - Be clear on bowel cancer 15 - Hounslow: A good place to grow older
16 - Atul Kochchar's Health & Happiness recipe
17 - Southall Health & Happiness show
Your feedback and suggestions - mailbox@ajivan.com I would like to thank you and express my heartfelt appreciation for the Health & Happiness Show. The presentation of Dr. Sandy Gupta explaining heart disease and diabetes and the ways to reduce their risk factors in very simple understandable language was highly beneficial to all. In addition, tips on healthy eating given by dietician Baldeesh Rai, the training session on what to do when someone is having a heart attack and your own unique presentation on happiness and positive thinking were wonderful, very helpful and motivating. We should all adopt these guidelines in our lives for sound health and happiness. M. S. Ahluwalia, Norwood Green The Health & Happiness show was a great idea. We have never seen anything like this before - to have an interactive Q&A with a top heart specialist. Digen Sharma, Hounslow Your magazine is really inspirational. Having read your article on sleep, I have virtually forced my husband to take an extra hour of sleep. Name withheld on request Your articles are short and easy to understand. And the choice of articles is so useful that we could adopt them in our daily lives, for example the article about massaging your gums. I did massage my gums this morning. Pradeep Saurabh, New Delhi, a visitor to London
How to get in touch Editor: editor@ajivan.com Advertising enquiries: sales@ajivan.com Subscription enquiries: info@ajivan.com Tel: 07850 374 595 Website: www.ajivan.com The Journal of Health & Happiness is a publication of Ajivan: The Society for Health & Happiness, a voluntary group dedicated to spread 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 health or medical condition, you are strongly advised to consult a qualified physician or other health care professional. Views expressed by our contributors are their own and we take no responsibility for their views.
"The world is getting fatter"
Breakfast-skippers consume too many sugary drinks and high-calorie snacks
The weight of the human race is 287,000,000 tonnes. That's the conclusion of a study led by the scientists from the London School of Hygiene and Tropical Medicine. In a BBC interview Prof Ian Roberts, who led the study, said: "If every country becomes as fat as United States then in mass terms it like having an extra 1 billion people on this earth or in food energy terms feeding an extra half a billion people. "Having a heavy body is like driving around in a Landrover. Your body is a vehicle designed for your personal transportation. Its' fuelled by food. So if you have a big body you consume more food."
"EXERCISE YOUR MEMORY
A recent study presented at the Institute of Food Technologists, Chicago, says that young breakfast-skippers consume 40 percent more sweets, 55 percent more soft drinks, 45 percent fewer vegetables and 30 percent less fruit than people who eat breakfast.
regularly in diverse and rich ways. Besides memory one needs to improve and exercise - attention, decision making, language and special orientation."
On the other hand breakfast-eaters get about 17 percent of their daily calories from breakfast as well as a significant portion of their daily recommend intake of several key nutrients, such as Vitamin D (58 percent), Vitamin B12 (42 percent) and Vitamin A (41 percent).
Elkohonon Goldberg Ph.D. Prof Neuropsychology, New York University Medical School
4 THE JOURNAL OF HEALTH & HAPPINESS
The study, using magnetic resonance imaging, showed that protein-rich breakfast reduces the brain signals, which controls our food desires for many hours after breakfast.
Even Mild exercise may reduce breast cancer risk A new study, published in CANCER, a peerreduced risk of developing breast cancer. Women reviewed journal of the American Cancer Society, who exercised 10 to 19 hours per week experienced has found that physical activity - either mild or the greatest benefit with an approximate 30% intense and before or after menopause - may reduced risk. reduce breast cancer risk, but substantial weight Risk reductions were observed at all levels of gain may negate these benefits. The findings intensity, and exercise seemed to preferentially indicate that women can reduce their breast cancer reduce the risk of hormone receptor positive breast risk by exercising and cancer, which is the most maintaining their weight. commonly diagnosed To investigate, Lauren tumour type among Women who exercised 10 to 19 McCullough, of the American women. "The University of North Carolina observation of a reduced hours per week experienced the Gillings School of Global risk of breast cancer for greatest benefit with an Public Health in Chapel Hill, women who engaged in and her colleagues looked exercise after menopause approximate 30% reduced risk. for a link between is particularly encouraging Though Risk reductions were recreational physical given the late age of activity, done at different onset for breast cancer," observed at all levels of time points in life, and the said McCullough. intensity. risk of developing breast When the researchers cancer. looked at the joint effects The study included 1,504 of physical activity, weight women with breast cancer and 1,555 women gain, and body size, they found that even active without breast cancer who were 20 to 98 years old women who gained a significant amount of weight -and were part of the Long Island Breast Cancer particularly after menopause -- had an increased Study Project, an investigation of possible risk of developing breast cancer, indicating that environmental causes of breast cancer. weight gain can eliminate the beneficial effects of Women who exercised either during their exercise on breast cancer risk. reproductive or postmenopausal years had a
Most older people are unable to cross the road in time A new study published in the journal Age and Ageing, has compared the walking speed of the older people, aged 65 and above, with the speed required to use a pedestrian crossing. Currently, to use a pedestrian crossing a person must cross at a speed above 1.2 meters per second. The research led by Dr Laura Asher of the Department of Epidemiology & Public Health at University College London, found that the mean walking speed of participants in the Health Survey for England was 0.9 meters per second for older men and 0.8 meters per second for older women. Overall, 76% of men and 85%
of women had a walking speed that was below the required speed of 1.2 meters per second. Laura Asher comments that, "being able to cross the road is extremely important for local residents. It affects older adults' health, as they are more likely to avoid crossing a busy road. Walking is an important activity for older people as it provides regular exercise and direct health benefits. Being unable to cross a road may deter them from walking, reducing their access to social contacts and interaction, local health services and shops, that are all important in day to day life." 5 THE JOURNAL OF HEALTH & HAPPINESS
Researchers from the Rush Alzheimer's Disease Center found that people who have a "greater purpose" in life are also more likely to have slower rates of mental decline, even as plaques and tangles developed in their brains. Plaques and tangles form in the brains of people as they age, affecting their memory, and have also been linked with Alzheimer's disease. "This is encouraging and suggests that engaging in meaningful and purposeful activities promotes cognitive health in old age," study researcher Patricia A. Boyle, Ph.D., said in a statement.
Having a purpose in life could protect brain from mental decline Boyle and her colleagues conducted the study with 246 people who were part of the Rush Memory and Aging Project; they underwent cognitive and neurological testing once a year for 10 years. They also were questioned about their life experiences and purposes in life. None of the study participants had dementia, and they all went on to die and undergo brain autopsies. The research is published in the journal Archives of General Psychiatry. This isn't the first time researchers have linked having a purpose in life with more positive health outcomes. A 2009 article in the journal Psychosomatic Medicine showed that having a purpose in life is linked with longevity.
How music benefits the brain Music balances the cerebral hemispheres and changes “grey matter� Just two weeks of regular piano practice could result in a measurable restructuring of the brain’s grey matter. It could also improve dexterity and coordination between the two brain hemispheres. Researchers from the University Hospital San Raffaele, Milan, Italy say that playing music apparently helped brain to grow in relation to the challenges it faces: the more complex the task, the greater the change. Researchers asked 12 musically inexperienced participants to complete ten 35minute practice sessions on an electronic piano keyboard within a two-week period. They examined the participants' hand movement function before and after the training was completed, conducting neurophysiological tests. The results revealed that all participants achieved a dramatic increase in their motor skills through training, yet the most surprising result was the harmonization in which both hands were able to perform. The second study was led by Prof Massimo Filippi at the Neuroimaging Research Unit at Milan's San Raffaele Hospital and involved 45 musically inexperienced participants who were split into 3 different groups. All participants were given the task of using their right hand for playing a particular sequence of notes on a computermodified keyboard. The study period involved ten sessions during a two-week period. In all three groups, dexterity had improved. In this study significant volume changes were shown in the grey matter of the brain areas that are essential for the coordination of movement. Scientists have only recently researched the brains 'neuroplasticity' a process in which the brain automatically reconstructs itself in response to a given task so that its internal structure and organization are best suited to a demand. Neuroplasticity functions by automatically establishing better interconnection of frequently used areas of the brain, whilst resources are drawn down from those less used. Practicing music drastically and effectively accelerates selfoptimization of certain brain activities, as two studies demonstrated. 6 THE JOURNAL OF HEALTH & HAPPINESS
Skin colour tells all about your health Researchers from the universities of Bristol and St. "This discovery is very exciting and has given us a Andrews in the UK have found that the colour of a promising lead into cues to health," said Professor David person's skin affects how healthy and attractive they Perrett, head of the Perception Lab at the University of St. appear. The study, published in Springer's International Andrews, where the research took place. "What we eat Journal of Primatology, has found that diet may be crucial and not just how much we eat appears to be important for to achieving the most desirable complexion. a healthy appearance. The only natural way in which we Using specialist computer software, a total of 54 can make our skin lighter and more yellow is to eat a Caucasian participants of both sexes were asked to more healthy diet high in fruits and vegetables." manipulate the skin colour of male and female Caucasian faces to make them look as healthy as possible. They chose to increase the rosiness, yellowness and brightness of the skin. Skin that is slightly flushed with blood and full of oxygen suggests a strong heart and lungs, supporting Reviving the body's own healing powers the study's findings that rosier skin appeared healthy. Smokers and people with diabetes or heart disease have fewer blood vessels in their skin, and so skin would appear less rosy. "We knew from our previous work that people who have more blood and more oxygen colour in their skins looked healthy, and so we decided to see what other colours affect health perceptions. This has given us some clues as to what other skin pigments may relate to a healthy appearance", said Hounslow Massage Therapy Moira Johnson Dr. Ian Stephen who is now at the University of Bristol. ●Deep tissue Massage ● Relaxation Massage The preference for more golden or 'yellow-toned' ●Indian Head Massage ● Massage in skin as healthier might be explained by the Pregnancy ● Ayurvdedic Face Lift Massage 'carotenoid pigments' that we get from the fruit and vegetables in our diet. These plant pigments are Experience the benefits of massage in Central powerful antioxidants that soak up dangerous Hounslow, AgeUK Brentford and Chiswick New compounds produced when the body combats disease. They are also important for our immune and Pool. reproductive systems and may help prevent cancer. "In the West we often think that sun tanning is the Your local practitioner with over 20 years experience best way to improve the colour of your skin," said Tel: 0208 230 5655; Mobile: 07870 780072 Ian Stephen, "but our research suggests that living a Email: johnson.moira@gmail.com healthy lifestyle with a good diet might actually be www. naturaltherapyforall.com/moirajohnson better."
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7 THE JOURNAL OF HEALTH & HAPPINESS
"Screen slaves" are risking their health, warns CSP People are risking their mental and physical health by working more than two hours extra every night on their smartphones, tablets and laptops. The latest survey by the Chartered Society of Physiotherapy suggest that people are becoming "screen slaves" and are often working while commuting or after they get home. This also leads to poor posture often resulting in back and neck pain. While questioning 2,010 office workers, the survey has found that nearly twothirds of the participants continued to work outside office hours. sixty-six per cent of the workers reported suffering job-related ill health. CSP also said "overworking" was storing up both physical and mental problems for the future. The organisation said people were topping up their working day with more than two hours of extra screen-time, on average, every day. The data suggested that having too much work and easing pressure during the day were the two main reasons for the extra workload. The chairwoman of the Chartered Society of Physiotherapy, Dr Helena Johnson, said the findings were of "huge concern". She said: "While doing a bit of extra work at home may seem like a good short-term fix, if it becomes a regular part of your evening routine then it can lead to problems such as back and neck pain, as well as stress-related illness. This is especially the case if you're using hand-held devices and not thinking about your posture. Talk to your employer if you are feeling under pressure." In an interview with the BBC the general secretary of the Trades Union Congress, Brendan Barber said: " Individuals who find themselves unable to leave their work in the office should talk to their managers and learn to switch off their smartphones." 8 THE JOURNAL OF HEALTH & HAPPINESS
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What to do if tired all the time Photo: Henti Smith
Feeling exhausted is so common that it has its own acronym, TATT, which stands for ‘tired all the time’. At any given time, one in five people feels unusually tired, and one in 10 have prolonged fatigue, according to the Royal College of Psychiatrists. Women tend to feel tired more than men.
Physical causes of tiredness There are lots of health complaints that can make you feel tired. Not just the well-recognised ones like anaemia and thyroid problems, but also more surprising ailments, such as diabetes and food intolerance. Being overweight or underweight can cause tiredness. That’s because your body has to work harder than normal to do everyday activities. If you’re underweight, you have less muscle strength, and you may feel tired more quickly. Pregnancy, especially in the first 12 weeks, can also sap your energy.
Psychological causes of tiredness One key reason of psychological tiredness is anxiety, which can cause insomnia and in turn lead to persistent fatigue. A recent survey by the Mental Health Foundation found that nearly a third of the population are severely
sleep-deprived, often because of job and money worries. The Foundation’s report, Sleep Matters, suggests a link between insomnia and low energy levels. The worries and strains of daily life can be exhausting, even positive events, such as moving house or getting married. And emotional shock, such as bad news, bereavement or the break-up of a relationship, can make you feel drained. Mental health problems such as depression or anxiety can make you feel more tired. They can also prevent you from getting a proper night's sleep.
Lifestyle causes of tiredness Tiredness can often be attributed to lifestyle factors, such as drinking too much alcohol, or having a unhealthy diet. If you drink alcohol in the evening, it tends to wake you up in the middle of the night. And if you drink a lot regularly, it can make you depressed and affect your sleep. If you have a disturbed sleep pattern – for instance if you work night shifts, sleep in the day or look after young children – it can be difficult to get a good night’s sleep, and you’ll feel tired during the day. 10 THE JOURNAL OF HEALTH & HAPPINESS
Self-help tips to restore your energy levels It may be common to feel tired all the time but it isn’t normal. If you’re worried, see your doctor for advice and reassurance. Many cases of unexplained tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Eat often: a good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often. Get exercise: you might feel too tired to exercise, but regular exercise will make you feel less tired in the long run and you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity. Start with a small amount of exercise. Build up your physical activity gradually over weeks and months until you reach the recommended goal of two and a half hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week. Lose weight: if your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise. Get enough sleep: it sounds obvious, but twothirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. The Royal College of Psychiatrists' advice on getting a good night’s sleep is to go to bed and get up in the morning at the same time everyday; avoid naps through the day, and have a hot bath before bed for at least 20 minutes. Reduce stress: stress uses up a lot of energy. Try to introduce relaxing activities into your day. This
could be working out at the gym, or a gentler option such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy. Talk about it: there’s some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue. See your GP for a referral for talking treatment on the NHS or for advice on seeing a private therapist. Cut out caffeine: The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks, like coffee, tea and cola drinks, over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it. You may find that stopping caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink. Drink less alcohol: although a few glasses of wine in the evening helps you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired even if you sleep a full eight hours. Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy. The NHS recommends that men should not regularly drink more than 3-4 units a day. Women should not regularly drink more than 2-3 units a day. ‘Regularly’ means drinking every day or most days of the week. Drink more water: sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.
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Trial launched into cancerfighting properties of turmeric Scientists at the Cancer Research UK and National Institute for Health Research Experimental Cancer Medicine Centre (ECMC) in Leicester will investigate whether tablets containing curcumin – found in the spice turmeric – can be safely added to the standard treatment for bowel cancer that has spread. Earlier studies have shown that curcumin can enhance the ability of chemotherapy to kill bowel cancer cells in the lab. The trial is being funded by Hope Against Cancer, The Royal College of Surgeons and the Bowel Disease Research Foundation. Patients with advanced bowel cancer are usually given a treatment called FOLFOX, which combines three chemotherapy drugs. But around 40-60 per cent of patients don’t respond and, of those who do, side Chief investigator Professor William Steward, effects such as severe tingling or nerve pain can limit ECMC director at the University of Leicester, said: “Once bowel cancer has spread it is very difficult to the number of cycles patients can have. treat, partly because the side effects of chemotherapy Around 40 patients with bowel cancer that has spread can limit how long patients can have treatment. The to the liver will be recruited to take part in the study prospect that curcumin might increase the sensitivity of cancer cells to chemotherapy is exciting because it at Leicester Royal Infirmary and Leicester General could mean giving lower doses, so patients have Hospital. Three quarters of these will be given curcumin tablets for seven days, before being treated fewer side effects and can keep having treatment for with FOLFOX. The remainder will receive FOLFOX longer. only.
Turmeric: The Golden Spice Turmeric (Curcuma longa) has been an inseparable part of Indian food for more than 4,000 years. Turmeric gives Indian curry its flavour and yellow colour. Not only it is used in many food preparations, it also plays an important part in many social and religious rituals, for example while preparing for their wedding both the bride and the groom are given turmeric message to brighten the glow of their skin. It has been used in both Ayurvedic and Chinese medicine as an anti-inflammatory agent, to treat digestive and liver problems, skin diseases, and
wounds. Recent studies show that turmeric may help fight infections and some cancers, reduce inflammation and it has got a lot of press lately. Curcumin stimulates the gallbladder to produce bile, which some people think may help improve digestion. The German Commission E, which determines which herbs can be safely prescribed in Germany, has approved turmeric for digestive problems.
In addition, curcumin lowers the levels of two enzymes in the body that cause inflammation. It also stops platelets from clumping together to form blood clots. 12 THE JOURNAL OF HEALTH & HAPPINESS
Be clear on bowel cancer Dr Kevin Monahan, consultant gastroenterologist at West Middlesex University Hospital, explains why early diagnosis, diet and exercise is so important in the fight against this common killer. Bowel cancer (also known as colon or rectal cancer) is a lump developed by an abnormal and unrestrained growth of cells in the lining of the bowel. It’s ranked as the third most common cancer in the UK for men and the second most common cancer for women. Over 30,000 people develop it every year and it is estimated that 13,000 die annually from bowel cancer. Almost 100 people are diagnosed with bowel cancer annually in Hounslow. The good news is that over 50 per cent of people diagnosed with bowel cancer survive. Over 90 per cent of bowel cancer patients diagnosed with the earliest stage of the disease survive five years from diagnosis compared with only 6.6 per cent of those diagnosed with advanced disease. It is estimated that 1,700 deaths could be avoided each year if our bowel cancer survival rates were as good as the best in Europe. Currently there is a national bowel cancer screening programme to which all people are invited by post every two years from the age of 60 to 75 years of age. Only 42 per cent of people in Hounslow decide to undergo the stool test meaning that many more lives could be saved if more people took part. The cancers identified through this programme are usually at an early stage and thus curable.
Risk Factors There are risk factors that can potentially trigger bowel cancer but the good news is that some of these are under your control: Age - 93 per cent of people diagnosed with bowel cancer are over 50 years of age. Diet - Eating lots of red or processed meat can increase your risk so it’s a good idea to limit this food to one dish a week or less. Instead aim for a diet that includes five pieces of fruit and vegetables a day, high fibre breads, grains and cereals, and plenty of fish if you are not vegetarian. Weight - It is always a good idea to keep your weight under control but obese people in particular are more at risk of developing bowel cancer. Exercise - Regular physical exercise will help keep your weight down and can significantly reduce your risk of bowel cancer. At least two 45 minute sessions of moderate aerobic activity (for example cycling or speed walking) every week is recommended. Alcohol and smoking - Reducing your alcohol 13 THE JOURNAL OF HEALTH & HAPPINESS
intake and quitting smoking may also reduce your risk as generally boosting your health and wellbeing. The recommended weekly level of alcohol is 21 units for men and 14 units for women. (One unit is equivalent to half a pint of beer or a small glass of wine.) Related conditions - Having ulcerative colitis can increase your risk.
Symptoms Please see your GP as soon as possible if you find blood in your stools (faeces), you have diarrhoea or constipation for more than three weeks, or you have unexplained weight loss. Please don’t worry about ‘wasting’ your GP’s time or feeling embarrassed. Discussing your symptoms with them and having some simple tests done could bring peace of mind, or potentially save your life.
Treatment We treat bowel cancer sometimes with a combination of surgery, chemotherapy and/or radiotherapy depending on how early it is diagnosed. If it’s caught in the early stages there is a 90 per cent chance of surviving a further five years and a complete cure is usually possible with surgery alone. If it’s discovered in its advanced stage there is only a six per cent chance of surviving for another five years, and a complete cure is unlikely, but there are many things your doctor can do to help even in this circumstance. Screening can diagnose cancer at its earliest stage and can increase the chance of successful treatment.
Could be in the genes… A strong family history of cancer can increase your chances of becoming a sufferer. If this is the case in your family and you’re worried about developing bowel cancer please discuss your concerns with your GP. If they think you may develop bowel cancer because of your family history they can refer you to the Family History of Bowel Cancer clinic at West Middlesex University Hospital for advice and treatment.
More information The Family History of Bowel Cancer Clinic West Middlesex University Hospital, Twickenham Road, Isleworth, London TW7 6AF. Email: bowelcancer@wmuh.nhs.uk Telephone: 020 8321 5351, Fax: 020 8321 515
Going on holiday, apply for a free European Health Insurance Card Not many of us know that the EHIC may give you access to reduced-cost or sometimes free medical treatment in Europe . It will cover you for treatment that is needed to allow you to continue your stay until your planned return. It also covers you for treatment of pre-existing medical conditions and for routine maternity care, as long as you're not going abroad to give birth. The EHIC is valid in all European Economic Area (EEA) countries, including Switzerland. You can apply for a free EHIC online or you can call the automated EHIC application service on 0845 606 2030.
Dehydration causes anger, fatigue and mood swings Researchers from the University of Connecticut have found that mild dehydration, particularly in young women, caused headaches, fatigue and difficulty in concentrating. Dehydrated young men on the other hand, experienced difficulty in mental tasks, especially in areas of vigilance and memory, as well as anxiety and tension. The study involved putting dehydrated participants through a series of cognitive tests measuring vigilance, concentration, memory, reasoning and learning ability. One of the lead authors, Lawrence E. Armstrong says: "Our thirst sensation doesn’t really appear until we are 1 or 2% dehydrated. By then dehydration is already setting in and starting to impact how our mind and body perform." The study was published in The Journal of Nutrition. Dehydration happens when the body loses more fluid than what goes in. It upsets the balance of minerals, like salts and sugars, in the body. Water makes up over two thirds of the human body and it lubricates the joints and eyes and helps digestion, flushing out toxins and waste and keeps skin healthy. In general, a healthy water intake is around 1.2 to 2 litres per day (6 to 8 glasses).
Hounslow:
A good place to grow older
What does health and happiness, or wellbeing, mean to you? For some, it’s about being able to see a doctor quickly when things go wrong, and having enough money to do the things they want. However a growing number of people are thinking of health and wellbeing in a wider sense. This includes having a positive life experience, focusing on things they can do to make their lives (and those of their friends, relatives and community) go well physically, mentally, and in terms of achievement. Many factors can affect the health of both individuals and communities. Whether people are healthy or not, is determined by their circumstances and environment. Where we live, our environment, our income and education level, genetics, access to services and even our relationship with friends and family all have considerable impacts on health and wellbeing. Having a purpose, achieving realistic goals, and feeling in control and connected in your community and environment are all important.
Hounslow’s Health and Wellbeing Board To improve the health and wellbeing of Hounslow’s communities, the newly formed Health and Wellbeing Board brings together the leadership of key organisations to plan and work together to promote and prioritise effective plans and services to make Hounslow a healthier and better place to live. Encouraging older people to remain healthy and independent for as long as possible is also key to minimising the pressure on all services. The Health and Wellbeing Board is therefore addressing the ageing well agenda.
Ageing well in Hounslow Older people deserve every opportunity to age well, in communities that value their experience. Essentially,
local concerns need local solutions. In Hounslow, we have been lucky enough to receive support from the national ‘Ageing Well’ programme, which was part of the Government’s recognition of the need to shift power from Westminster to local people and their communities to address the needs of older people. In Hounslow, we focused on the volunteer project, the ‘Older People’s Volunteer Pool’ where local volunteers are recruited and trained to take part in specific projects across the council. They are currently supporting the Health and Wellbeing Board in setting up priorities, which is a great opportunity to ensure that the views and insight of our older population are taken into account so that we understand what they want and need to maintain their health and wellbeing. If you are interested in getting involved, please contact the Service User Development Officer at Hounslow Council (020 8583 3164).
Feel good and function well ‘The concept of wellbeing is about lives going well. It is the combination of feeling good and functioning well (Hubbert, 2009)1. We all have a responsibility towards our health and can often help others with positive life experiences. For example you could refer a friend or neighbour (or yourself) to a range of initiatives run by the Council's Home Improvement Service. This will help making homes safer, warmer and environmentally healthier. The services also provide Care and Repair assistance. The Handy Person's Scheme can help with minor repair jobs for vulnerable clients and one can get grants for home energy efficiency improvements. Residents and other health and social care professionals can find out more about these services and eligibility by contacting the Private Sector Housing Team on: 0208 583 3878
We really do value the capacity, skills and knowledge and connections in our individuals and communities and we can all take steps to a greater wellbeing - there’s never been a better time to take your health into your own hands. May you all feel good and function well.
Steve Casson and Tammy Macey 1
Huppert, F.A., (2008) Mental Capital and Wellbeing: Making the most of ourselves in the 21st century, State-of-Science Review: SRX2 Psychological Wellbeing: Evidence Regarding Its Causes and Consequences, University of Cambridge
Vege Cakes – Three Ways!
Tikki Teen Tarike Ki These recipes really light and simple version of street food of India. These are not only healthy but also could make anytime snack. Feel good factor is the main play in these three delectable cakes!
Potato cake served with chana masala 2 medium potatoes, boiled and grated; 1tbsp. chopped Ginger; 1 tsp. chopped Green chilli; 1 tsp. Cumin seeds, toasted and pounded coarsely; 1 tbsp. chopped coriander leaves. Salt to taste and oil to pan fry. Mix all the ingredients together and shape in to equal size cake and pan fry.
Chana masala 200 gm. Chickpea, boiled or canned, drained and washed; 4 tbsp. Onion tomato masala; 1 tbsp. chopped ginger 1 tsp. Chopped green chilli; 1 tbsp. Chana masala powder. Salt to taste. 1 tbsp. Lemon juice; 1 tbsp. oil. Heat oil in a pan and sauté ginger, chilli, chana masala powder and then add chickpeas and onion masala. Add salt and lemon juice and fresh chopped coriander leaves.
Mix vegetable cake served with onion tomato salsa 200 gm. Mix vegetable, blanched and water squeezed out; 1 medium potato, boiled and grated; 1 tbsp. Ginger chopped; ½ tsp; 1 tsp. Cumin seed; ¼ tsp. Garam masala; 2 tbsp. onion masala; 1 tbsp. oil; Red chilli powder and salt to taste. Heat oil in a pan add cumin seed once they start to crackle add chop mix vegetable and cook for 5-8 minutes and then all the ingredients, mix well and
check the seasoning and remove. Make a equal size balls shaped in to cakes.
Onion tomato salsa 1 medium Red onion chopped; 1 medium Tomato chopped; 1 tbsp. chopped coriander leaves; 1 tbsp. Olive oil. Chaat masala to taste and salt taste. Mix all the ingredients together and keep aside.
Rajma tikki served with yoghurt rice 200 gm. Kidney bean, canned, drained and washed, minced; 10 Fried cashew nuts; 1 tbsp. chopped Mint leaves; 1 tbsp. chopped Coriander leaves; 1 medium Green chilli chopped; 1 tbsp. Ginger chopped; 4 Fried garlic clove; 10 Rose petals; 1 tbsp. Ghee; 1 tsp. Red chilli powder; 1 tbsp. Roasted chana lentil, powdered and salt to taste. Form the mince mixture into equal size balls-shaped cakes.
Yoghurt rice Greek yoghurt; Boiled rice; Coconut oil; Mustard seed; Curry leaves; Whole red chilli; Ginger chop; Green chilli chop; Asafoetida; Grated carrot; Fine chop cucumber; Salt; Black salt; Cream. - Cook the rice. While warm, stir in the dahi, chillies, ginger,chop cucumber,carrot, salt. - Heat oil. Drop in the mustard seeds,whole red chilli and hing. When it stops spluttering, put off the fire and add curry leaves. - Stir into the rice. Check seasonings. 16 THE JOURNAL OF HEALTH & HAPPINESS
Southall Health & Happiness Show: The community pledge to adopt a healthy lifestyle More than 150 people took part in a ‘health and happiness’ show in Southall organised, on May 20, by the British Heart Foundation (BHF) in association with our local community group, Ajivan: The Society for Health & Happiness. The event was aimed specifically at South Asian communities. For people in some South Asian groups in the UK the risk of dying early from coronary heart disease is twice as high as for the general population. Addressing the crowded hall at the Dominion Centre, the BHF Black and Minority Ethnic Project Manager Qaim Zaidi said: "South Asians often don’t realise they can be at greater risk of heart disease. It’s vital we make them aware so they can make changes to their lifestyle that will help protect their heart. Ealing and Southall have significant South Asian populations and are priority areas for us to expand our activities and reach more people with our life-saving messages."
Inaugural speech by Virendra Sharma MP Dr Onkar Sahota, the newly elected Member of the London Assembly for Ealing and Hillingdon and a local GP, emphasised that Asians urgently need to think about their unhealthy lifestyle and must address the tendency called 'central obesity'. "Asians have thin arms and thing legs and large tummies", he said, "they need to reduce their abdominal girth by reducing the consumption of unhealthy foods and by taking up more exercise. More than 150 people attentively listened to a remarkable presentation by Dr Sandy Gupta, Consultant Cardiologist, Whipps Cross University Hospital, London. He explained why Asians have such a high incidence of heart disease. After listening to his inspirational presentation, most of those present promised, in a signed survey, that they will undertake at least 30 minutes of
Seema Malhotra MP participating in CPR training In his inaugural speech local MP Virendra Sharma appreciated The Journal of Health & Happiness, a free quarterly magazine edited by Vijay Rana. He said that such journals play important part because people need to be constantly reminded of vital health practices that they normally tend to ignore in their busy lives. Seema Malhotra, MP for Feltham and Heston said, " This was an excellent and very important event raising awareness amongst local people about the risk factors of heart disease and the higher risk the Asian community faces. The inspiring presentations were a call to action for our own health and wellbeing and that of our families and community. We can all take small steps each day that will make a big difference in the long run."
Cardiologist Dr Sandy Gupta daily physical activity, cut down the consumption of fatty foods, reduce their salt intake to 6 grams a day and will try to eat at least three pieces of fruits every day.
tend to ignore our mental wellbeing and one way to get out of our stressed lives is to 'Train your brain'. Use it or lose it." Later in the day many people enthusiastically took part in the CPR training and learned how to save someone's life in a life threatening emergency, such as cardiac arrest and stroke.
More than 150 people attended the show In a presentation on positive psychology and the increasingly popular practice of Mindfulness meditation, Vijay Rana said that during our modern stressful lives we
Many community groups, councillors and faith leaders have since asked Vijay Rana to organise more Health & Happiness shows. Ealing Councillor KC Mohan has suggested that the BHF should have more such events in Southall. Sudarshan Bhatia and Ravi Sharma of Lady Margaret Road have offered their newly refurbished venue for future Health & Happiness Shows. Vijay Rana promised to organise more events in future, mainly in Hounslow and Southall.
Help & Happiness Join us in this campaign to spread the message of Health & Happiness within the community. We have exciting voluntary opportunities. We need help to produce this magazine and to organise Health & Happiness events . Write to: editor@ajivan.com or Tel. 07850 374 595
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