Flu shot may cut the risk of heart attack by 50% The Journal of
Autumn 2012
HEALTH & HAPPINESS Healthy Diwali For better grades go to bed early
Let's live 100 seasons... 850,000 people in the UK do not know they have Type2 diabetes
How to improve memory
An apple a day keeps the bad cholesterol away Prolonged sitting is a big health hazard
14 November World Diabetes Day Type 2 diabetes is a long-term condition that affects approximately 3.7 million people in the UK. In total, an estimated ÂŁ11.9 billion is spent each year on treating type 2 diabetes and its complications. A new study suggests that half of all people of South Asian, African and Afro-Caribbean descent will develop diabetes by the age of 80. And yet 850,000 people in the UK do not know they have type 2 diabetes. Symptoms of type 2 diabetes often come on gradually and can be quite vague at first. Many people have diabetes for a long period of time before their diagnosis is made. This stage is called pre-diabetes. Watch out for the symptoms such as frequent urination, tiredness or lack of energy, weight loss and excessive thirst. If managed wisely a person with type 2 diabetes can lead a normal life. They will have to take a balanced diet and carefully manage their calorie intake. Thirty minutes of daily exercise can considerably reduce your risk of type 2 diabetes. Funding this high quality publication is a difficult task and we need to explore innovative fund-raising ideas. We have instituted a Community Health Champion Award for people who would like to sponsor at least 1,000 copies of this magazine. Our latest Community Health Champion is Mr Yash Batra of Ginni's. Could you follow his example.
Vijay Rana Editor, The Journal of Health & Happiness
Want this magazine delivered to your home Many readers have asked us to post this magazine to their home address. To cover postage costs, please send your annual subscription of ÂŁ10 with full address to: H&H, 1 Stucley Road, Hounslow, TW5 0TN Please send a cheque payable to 'Ajivan Health' Name:............................................................................ Address:....................................................................... ...................................................................................... ..................................Poste Code................................. Tel. No..............................................................................
CONTENTS Autumn 2012, Issue 8 4 - For better grades: Go to bed early
5 - Healthy Diwali 6 - Flu vaccine can halve the heart attack risk 7 - Type 2 diabetes among Asians and Afro-Caribbeans 8 - An apple a day keeps the bad cholesterol away 9 - Ban under-3 kids from watching TV 10 - How to live for 100 years 11 - Memory Tips to help forgetfulness 12 - Our diet is killing us 13 - Parental bonding for a happy child 15 - Southall Health & Happiness show 16 - Have your say on Hounslow's Health & wellbeing strategy 17 - Atul Kochchar's Health & Happiness recipe 18 - How to make fresh mint tea
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 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 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.
For better grades: Go to bed early
SMILE To reduce stress and to help your heart
Teenagers who stay up late at night cramming are more likely to have academic problems the following day — doing poorly on the test they studied for — finds a new study. "If you’re really sacrificing your sleep for that cramming, it’s not going to be as effective as you think, and it may actually be counterproductive,” says the study leader Andrew J. Fuligni, professor of psychiatry and bio-behavioural sciences at the University of California, Los Angeles (UCLA).
The study involved 535 students from Los Angeles high schools. For 14 days during each of three school years — 9th, 10th and 12th grades — the participants kept diaries tracking the amount of time they spent studying, how much they slept at night and whether or not they experienced academic problems the next day, such as not understanding something taught in class or doing poorly on a test, quiz or homework. The data showed that kids who didn’t get enough sleep were not only more likely to have problems understanding during class, a result the researchers had expected, but they were also more likely to do badly on tests, quizzes and homework — the very outcome the students were staying up late to avoid. 4 THE JOURNAL OF HEALTH & HAPPINESS
Researchers often class smiles as being of two types: standard smiles, where only the mouth shapes the smile, and genuine or Duchenne smiles, where the muscles around the mouth and the eyes shape the smile. (The latter was named after GuillaumeBenjamin Duchenne, who used electrophysiology to show how truly happy smiles also use the muscles around the eyes). Holding a smile on one's face during periods of stress may help the heart, suggests a new study. The study is the work of psychological scientists Tara Kraft and Sarah Pressman of the University of Kansas who invited 169 volunteers to undergo an experiment in two stages: training and testing. In the training stage, the researchers taught the volunteers how to either hold their faces in a neutral expression, hold a standard smile, or hold a Duchenne smile. They also got some of the volunteers to hold their face in a forced smile by holding chopsticks in their mouths. The researchers monitored the participants' heart rates as they performed their various tasks. They found the participants who were instructed to smile, and in particular those whose faces expressed genuine or Duchenne smiles, had lower heart rates after recovery from the stress activities than the ones who held their faces in neutral expressions. Even the volunteers who held chopsticks in their mouths, that forced the muscles to express a smile (but they had not explicitly been instructed to smile), had lower recovery heart rates compared to the ones who held neutral facial expressions.
Healthy Diwali Diwali is a very special day for millions of Indians living all over the world and no Diwali celebration is complete without the platefuls of burfi, besan, laddoo, halwa etc. The vast array of traditional sweets means the festival of lights might almost be called the festival of mithai! Is there such a thing as Healthy Diwali? This depends on who is answering your question. Nani /daddima and the dietician are probably not going to agree over this. If you’re watching your weight, are diabetic or have heart disease, then ghee and sugar laden mithai and salt heavy snacks are not the best option. But this doesn’t mean you have to suffer and forgo the fun. Just follow these simple tips for a healthy Diwali. Plan ahead: Many people don’t just celebrate on Diwali itself, but the celebrations may continue for many days. Set yourself realistic targets for the festive period, such as keeping your weight stable or not gaining more than 2lbs. Limit the indulgence: Do not feel you have to finish off all the leftover sweets and chocolates that have been given to you by friends and family! Nuts, dry fruits or a fruit basket: Ask friends and family not to buy you mithai as their Diwali greeting. Suggest a range of alternative gifts such as nuts, dried fruit or a fruit basket, perfumed candles, floating rangoli or pooja thali. Moderation mantra: Have mithai and snacks in small amounts. Eat slowly and drink a glass of water before a festive meal to help start that feeling of fullness. Low fat ingredients and natural sweeteners: If you are making mithai yourself, use low fat ingredients like lower fat milks and other dairy
products. Use natural sweeteners like dried fruit and dates to make the sweets. Healthier options: If you are hosting the Diwali celebration why not include healthier options of traditional dishes such as baked samosas or pani puri ? Or impress your guests with a selection of salads such as avocado salad, Indian salad, and other heart healthy dishes such as soya cocktail sticks, dahivada, dhokri, muttar paneer made with tofu. Instead of using fried ingredients to make chevda use roasted shelled peanuts, lower fat crisps, or cornflakes, roasted chick peas and spices. If you are having fizzy drinks choose sugar free or diet varieties. Be aware that alcohol is high in calories and is also an appetite stimulant, so can lead to overeating. More exercise: Fit in extra physical activity during these celebrations. Why not join in the garba and bhangra moves at the Diwali party? Great for burning those extra calories. Food plays an essential part in Diwali celebrations so go ahead and enjoy yourself with family and friends keeping the above tips in mind. Wish you a very happy and healthy Diwali!
You can find some of these recipes in the BHF ‘Healthy meals, healthy heart’ recipe book to order your free recipe book just call the British Heart Foundation orderline on 0870 600 6566 or email orderline@bhf.org.uk. For more information on cholesterol management go to www.heartuk.org.uk. You can also call the helpline on 0845 4505988 Mon to Fri 10-3 p.m. To speak to a dietetic advisor in Hindi, Urdu or Punjabi you can call Baldeesh Rai RD on Fridays 103. To talk about any issues relating to diabetes and heart disease call the British Heart Foundation, Heart Helpline on 0300 330 3311. 5 THE JOURNAL OF HEALTH & HAPPINESS
Flu vaccine may reduce the risk of heart attack and stroke by 50% Two studies presented at the 2012 Canadian Cardiovascular Congress have found that the influenza vaccine could be an important treatment for maintaining heart health and warding off cardiovascular events like strokes and heart attacks. The flu vaccine provided an approximate 50 per cent reduction in the risk of a major cardiac event (heart attack, stroke, or cardiac death) compared with placebo after one year of follow-up. A similar trend was seen for the flu vaccine reducing death from any cause (approximately 40 per cent). Dr. Jacob Udell, a cardiologist at Women's College Hospital and the University of Toronto, and his team from the TIMI Study Group and Network for Innovation in Clinical Research looked at published clinical trials on this subject, dating back to the 1960s. The combined studies examined a total of 3,227 patients. Half of the participants were randomly assigned to receive flu vaccine and the other half received a placebo vaccine. Dr. Udell says these results provide support for current guideline recommendations for influenza vaccination of individuals with a prior heart attack, but for a different reason than simply reducing flu risk.
This research could also boost use of the vaccine, which Udell believes is still woefully low. "The use of the vaccine is still much too low, less than 50 per cent of the general population; it's even poorly used among health care workers," he says. "Imagine if this vaccine could also be a proven way to prevent heart disease."
Who should have the flu vaccination? NHS in the UK suggests that you are eligible to receive a free flu vaccine if you:
are 65 years of age or over (including those who will be 65 by March 31 2013) are pregnant (including women who become pregnant during the flu season) have a certain medical condition (see below) are living in a long-stay residential care home or other long-stay care facility (not including prisons, young offender institutions or university halls of residence) are in receipt of a carer's allowance, or are the main carer for an elderly or disabled person whose welfare may be at risk if you fall ill are a healthcare worker with direct patient contact or a social care worker.
Our Heartstart Class
Half of all South Asians & Afro-Caribbeans will develop type 2 diabetes by the age of 80 Half of all people of South Asian, African and AfroCaribbean descent will develop diabetes by the age of 80, according to a new study. The study is the first to reveal the full extent of ethnic differences in the risk of developing type 2 diabetes.. The findings come from the Southall and Brent Revisited (SABRE) study, one of the largest and longest running tri-ethnic study in the UK was funded by the Wellcome Trust and British Heart Foundation. The study published in the journal Diabetes Care, has followed nearly 5000 middle-aged Londoners of European, South Asian, African and African Caribbean descent for over 20 years. Type 2 diabetes is a long-term condition that affects approximately 3.7 million people in the UK. In total, an estimated £11.9 billion is spent each year on treating type 2 diabetes and its complications. It has been known for some time that people of South Asian, African and African Caribbean descent are at increased risk of developing diabetes in mid-life, but it is not known why this is or whether this extra risk continues as people get older. By tracking the development of diabetes in the SABRE, researchers led by Professor Nish Chaturvedi, from the National Heart and Lung Institute (NHLI) at Imperial College London, have revealed that by age 80, twice as many British South Asian, African and African Caribbean men and women had developed diabetes compared with Europeans of the same age. The study looked at individuals who did not already have type 2 diabetes at the start of the study, which began
following participants aged 40 to 69 from 1988 onwards, and recorded those that developed the disease. The team found that while African, African Caribbeans and Europeans tend to be diagnosed at around the same age, 66-67 years, South Asian men were 5 years younger on average when diagnosed with diabetes, meaning that they are at even greater risk of complications.
Risk factors Family history of diabetes is known to be an important risk factor for all ethnic groups. However, even though over half of South Asian, African and African Caribbean men and one third of women had a family history of diabetes, this did not explain the extra risk over their European counterparts. Increase in insulin resistance also causes the onset of type 2 diabetes. In this case the body becomes insensitive to the effects of insulin on glucose metabolism, resulting in high circulating glucose. Weight gain and obesity are known factors that can underlie increases in insulin resistance.
Carrying fat around the trunk or middle of the body
in mid-life together with increased resistance to the effects of insulin explained why South Asian, African and African Caribbean women are more at risk of developing diabetes than British European women. However, this explained only part of the increased risk in South Asian, African and African Caribbean men, suggesting that other factors that are as yet unknown may also play a part.
850,000 people do not know they have type 2 diabetes Diabetes UK has warned that the number of people with thirsty is because glucose leaks into their urine which diabetes is expected to reach 4.4 pulls out extra water through the million by 2020. The charity said kidneys. The four common symptoms are: that at present around 3.7 million As the symptoms may develop people in Britain have diabetes, gradually, one can become used ■ Being thirsty a lot of the time including an estimated 850,000 to being thirsty and tired and ■ Passing large amounts of urine people who have Type 2 diabetes may not recognise the onset of ■ Tiredness and lack of energy but do not know it. diabetes. Some people also ■ Weight loss The symptoms of type 2 develop blurred vision and diabetes often come on gradually frequent infections, such as and can be quite vague at first. Many people have recurring thrush. However, some people with type 2 diabetes for a long period of time before their diagnosis diabetes do not have any symptoms if the blood glucose is made. level is not too high. The reason why one makes a lot of urine and becomes 7 THE JOURNAL OF HEALTH & HAPPINESS
An a day keeps the bad cholesterol away A new study of middle-aged adults has found that eating one apple a day could stop the hardening of the arteries by up to forty percent. Scientists at Ohio State University have found that apples could reduce the blood levels of iodized LDL ("bad" cholesterol). This study, published in Journal of Functional Foods, enlisted nonsmoking, healthy adults between the ages of 40 and 60 who had a history of apple consumption that was less than twice a month, and also did not take plant-based concentrates or supplements with polyphenols. In total, 16 participants ate one Red or Golden Delicious apple from a grocery store daily for four weeks; 17 took a pill containing 194 milligrams of polyphenols daily for four weeks; and 18 took placebos. In those taking the placebo, there was no beneficial result on oxidized LDLs. Lead researcher Robert DiSilvestro, professor of human nutrition at Ohio State University and a researcher at the university's Ohio Agricultural Research and Development Centre explains, "When LDL becomes oxidized, it takes on a form that begins atherosclerosis, or hardening of the arteries. We got a tremendous effect against LDL being oxidized with just one apple a day for four weeks." DiSilvestro noted that apple consumption was much more effective at decreasing oxidized LDL than any other antioxidant-rich food, including tomato extract, green tea and curcumin. Apples have been previously seen to lower LDL cholesterol levels, especially in women. Researchers from Florida State University reported in April 2012 that older women who ate apples everyday experienced a 23% reduction in LDL cholesterol within six months.
Prolonged sitting is a health hazard. Don’t do sitting what you can do standing or walking. Combing the records of more than 120,000 people, American Cancer Society researchers found that women who sat more than six hours a day were at a 37 percent increased risk of an early death, compared to women who sat less than three hours. And a 2010 study led by the University of South Carolina's Arnold School of Public Health showed that men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported less than 11 hours per week. Being sedentary for hours at a time increases the risk of diabetes, heart disease and premature death.
So leave your chair now and walk around. 8 THE JOURNAL OF HEALTH & HAPPINESS
What is Mindfulness Mindfulness exercises or mindfulness-based cognitive therapy (MBCT) are ways of paying attention to the present moment, using techniques like meditation, breathing and yoga. Mindfulness training helps us become more aware of our thoughts and feelings so that instead of being overwhelmed by them, we are better able to manage them. MBCT is recommended by the National Institute for Clinical Excellence (NICE) for the prevention of relapse in recurrent depression. It combines mindfulness techniques like meditation, breathing exercises and stretching with elements from cognitive behaviour therapy (CBT) to help break the negative thought patterns that are characteristic of recurrent depression.
Evidence Mindfulness meditation has been shown to have an affect on the working of the brain and even its structure. People undertaking mindfulness training have shown increased activity in the area of the brain associated with positive emotion – the pre-frontal cortex – which is generally less active in people who are depressed. More than 100 studies have shown changes in brain wave activity during meditation and researchers have found that areas of the brain linked to emotional regulation are larger in people who have meditated regularly for five years. Research shows that Mindfulness can help with: * recurrent depression * anxiety disorders * addictive behaviour * stress * chronic pain * chronic fatigue syndrome * insomnia * plus more mental and physical problems. There is growing evidence that Mindfulness in the workplace can improve productivity and decrease sickness absence, and employers are increasingly looking to benefit from its effect on workplace wellbeing.
Ban under threes from watching TV Doctors and government health officials should set limits, as they do for alcohol, on the amount of time children spend watching screens – and under-threes should be kept away from the television altogether. In a review of the available evidence, published in the Archives of Disease in Childhood, Dr Sigman says a child born today will have spent a full year glued to screens by the time they reach the age of seven. The critical time for brain growth is the first three years of life, he says. That is when babies and small children need to interact with their parents, eye to eye, and not with a screen. The average 10-year-old has access to five different screens at home, he says. And some are becoming addicted to them or depressed as a result, he warns. He adds: "In addition to the main family television, for example, many very young children have their own bedroom TV along with portable hand-held computer game consoles (eg, Nintendo, Playstation, Xbox), smartphone with games, internet and video, a family computer and a laptop and/or a tablet computer ."
British teenagers are clocking up six hours of screen time a day, but research suggests the negative impacts start after two hours viewing time. Dr Sigman says prolonged screen time can lead to reductions in attention span because of its effects on the brain chemical dopamine. Dopamine is produced in response to "screen novelty", says Dr Sigman. It is a key component of the brain's reward system and implicated in addictive behaviour and the inability to pay attention.
Facebook Depression And there are other psychosocial problems associated with excess screen time. These include "Facebook depression", reported by the American Academy of Pediatrics, which develops when young people spend too much time on social media sites and then begin to exhibit classic symptoms of depression. Dr Sigman says: "The advice from a growing number of both researchers and medical associations and government departments elsewhere is becoming unequivocal - reduce screen time."
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जीवेम शरद: शतं : Let's live 100 seasons... Harvard Medical School advice for a longer life जीवेम शरद: शतं (Let's live 100 seasons...) This used to be weight? What ailments do you have now and, judging
from family background and your current lifestyle, which ones are you likely to get? If your answers seem discouraging, take heart. It’s not too late to make changes. A 2007 study in the American Journal of Medicine focused on adults who adopted a healthier lifestyle during middle age. The researchers followed 15,700 adults (ages 45 to 64) for a decade and noted that 970 of these people embraced a healthier lifestyle What is essential for healthy aging? by the sixth year of the study. These individuals Full engagement with life. ate five or more daily servings People who are curious, of fruits and vegetables, open, and eager to make worked out at least two and a connections with the world half hours per week, didn’t 1. Don't smoke. most enjoy the last decades of smoke, and avoided obesity. 2. Build physical and mental activities into their lives. Even in the face of Benefits appeared quickly. Just everyday life. disabilities, these people seem four years later, the group of 3. Eat a healthy diet rich in whole grains, to thrive and find joy despite individuals who made these vegetables, and fruits, and substitute healthier their challenges. four changes had a 40% lower monounsaturated and polyunsaturated fats for Depressed, anxious, or rate of death for any unhealthy saturated and trans fats. grumpy people in good health reason and 35% fewer cases of 4. Take a daily multivitamin, and be sure to get can also live long lives, but heart disease compared with enough calcium and vitamin D. take far less pleasure in them. the participants who made 5. Maintain a healthy weight and body shape. No magic pill, no secret fewer of these changes. 6. Challenge your mind. potion can make us live long No matter what your age or 7. Build a strong social network. and healthy life. But if you stage of life, you have the 8. Protect your sight, hearing, and general health bring appreciation and respect power to change many of the by following preventive care guidelines. to your life, and embrace variables that influence 9. Floss, brush, and see a dentist regularly. Poor aging with good humour, disability and longevity. oral health may lead to poor nutrition, grace, vigour, and flexibility, unnecessary pain and possibly a higher risk of Optimism and you will— at the very least— heart disease and stroke be happy while growing old. survival 10. Discuss with your doctor whether you need If optimism actually any medication—perhaps to control high The secrets of improves health, it should also blood pressure, treat osteoporosis, or lower centenarians boost longevity — and cholesterol—to help you stay healthy. What’s the centenarians’ according to studies from the secret? Not surprisingly, U.S. and the Netherlands, it genes play a role. A study of Swedish twins ages 80 and does. older attributed about half of the changes in mental The first American study evaluated 839 people in the function to genes. Other twin studies suggest genes are early 1960s, performing a psychological test for responsible for up to 35% of the physiological changes of optimism–pessimism as well as a complete medical age and that longevity itself is 25% to 35% inheritable. evaluation. When the people were rechecked 30 years But remember genetics is only part of the equation. later, optimism was linked to longevity; for every 10-point Simple math tells you there’s plenty of room left for the increase in pessimism the mortality rate rose by 19%. role that other factors — such as your diet, exercise A Dutch study reported similar results. In one, routine and regular medical check-ups play in how you researchers tracked 545 men who were free of age. cardiovascular disease and cancer when they were evaluated for dispositional optimism in 1985. Over the Extending your life next 15 years, the optimists were 55% less likely to die How well you age will help dictate how long you stay from cardiovascular disease than the pessimists, even after alive and how happy you are to do so. Whether or not traditional cardiovascular risk factors and depression were your family is long-lived, the answers lie less in your taken into account. genes than in your actions. Do you smoke? Do you eat 10 THE JOURNAL OF HEALTH & HAPPINESS well or poorly? Do you stay active? Are you a healthy the favourite prayer of ancient Indians. Lately, experts from Harvard Medical School have been pondering over the same question. At the turn of the millennium, more than a third of deaths in America were related to smoking, poor dietary choices, and inactivity. This report attests that the actions you take today matter. Simple lifestyle choices have an enormous impact on your longevity and quality of life.
10 steps to a longer life
Don't get frustrated by forgetfulness
MEMORY TIPS As we grow older, the ability to learn new information and recall it declines somewhat. Most people notice it around age 50. One reason for the change is that the rate at which the brain processes information slows down a bit starting in middle age. Another possible memory spoiler is medication. Though it is uncommon overall, medications can impair memory. Top offenders include anti-anxiety drugs (tranquilizers) and sedating medications. A lack of restful sleep can also make you more forgetful. Forgetfulness can be a serious issue if it's starting to interfere with daily tasks and routines, such as managing your healthcare, finances, or home life. If you have concerns, ask your doctor if memory testing is required. If you are well rested and functioning fine, but increasingly forgetful, try these essential tricks and tips to get more from your memory. Follow a routine: Leave your wallet, keys, mobile phone, glasses, etc., in the same place every day. This makes it a "no brainer" to remember where your belongings are. Take time: Slow down and pay attention when learning new things. Give the brain's memory system the time it needs to get the job done. Do one thing at a time: Multitasking and absentmindedness often go together. If you take on too many mental tasks at once, it overwhelms your memory. Rehearse names: In conversation, say a person's name at least once or twice before you part, as in, "It's been nice talking to you, Tom." Or silently repeat the name in your head while looking into the person's eyes. Learn memorization tricks: Associate a person's name with a physical feature. For example, "Jim Brown has brown eyes." Or link it to a vivid image:
Imagine Bob bobbing out in the middle of the ocean. Or invent a funny rhyme with the name—the stranger, the better. Be a better listener: In conversation, really focus on what you are hearing. Use active listening techniques: "So, if I hear you right, what you are saying is‌" Avoid distractions: Noisy or activity-filled environments, like busy public buildings, make it more difficult for a person to understand and take in information. Don't have important conversations, listen to podcasts or the radio, or read in a noisy, distracting environment.
Circle back: Learning in stages works better than cramming. When learning new information, start with a leisurely skim, then circle back the next day and study the material again closely while jotting down a few notes.
Make a note of it: Write things down in a small pocket notebook instead of assuming that you will remember them later. The act of writing the information down burns the memory deeper into your brain. Pocket audio recorders are also a great way to take notes without having to fish for reading glasses. Use a digital brain: Transfer some of the demand on your memory to a "digital brain." The calendar and reminder tools in smartphones or tablets can take on some of the responsibility for the mundane memory tasks that forgetfulness affects. Create memory cues: Use an object, place, or event to remind you to do something else. The classic example of this memory trick is to put your prescriptions next to your toothbrush. That will remind you to take evening drugs when you brush your teeth before bed and also your morning prescriptions when brushing in the morning. 11 THE JOURNAL OF HEALTH & HAPPINESS
'Our Diet is killing us,' warns Canadian stroke expert
High-fat, high-sugar, high-salt intake creates 'a ticking time bomb of health problems' A new study presented to the Canadian Stroke Congress have found that a high-calorie, high-sugar, high-sodium diet induced most symptoms of metabolic syndrome -- a combination of high levels of cholesterol, blood sugar, blood pressure and obesity -- in rats after only two months. The animals were at an age roughly equivalent to 16 to 22 years in humans at the time of disease onset. Lead researcher Dr. Dale Corbett, scientific director of the Heart and Stroke Foundation Centre for Stroke Recovery said, "We'll soon start to see people in their 30s or 40s having strokes, having dementia, because of this junk food diet. Young people will have major, major problems much earlier in life." Researchers gave sedentary rats unlimited access to both nutritional food pellets and a daily selection of
common junk food items including cookies, sausage and cupcakes. Animals were also given access to both water and a 30 per cent sucrose solution designed to imitate soft drinks. Like humans, the animals greatly preferred to consume the treats. Dr. Corbett highlights the importance of preventing metabolic syndrome with regular exercise and a balanced diet. "We're not sure whether metabolic syndrome can be reversed. If it can't, and we continue to live and eat like this, then we're each a ticking time bomb of health problems." "Metabolic syndrome and stroke are huge health concerns for the public," says Dr. Mark Bayley, CoChair of the Canadian Stroke Congress and Medical Director of the Neurological Rehabilitation Program at Toronto Rehab. "We cannot afford to continue making poor nutritional choices. Our diet is killing us."
Parental bonding makes for happy and socially well-adjusted Child Children with intimate relationship with a parent are less likely to be troubled, aggressive or experience other emotional and behavioural problems when they reach school age. That's the message from a study by the University of Iowa. Surprisingly, the researchers found that a young child needs to feel particularly secure with only one parent to reap the benefits of stable emotions and behaviour, and that being attached to dad is just as helpful as being close to mom. The study bolsters the still-debated role of the influence that a parent can exercise at the earliest stages in a child's mental and emotional development, the authors contend in the paper, published in the journal Child Development. "There is a really important period when a mother or a father should form a secure relationship with their child, and that is during the first two years of life. That period appears to be critical to the child's social and emotional development," says Sanghag Kim, one the researchers at the UI. "At least one parent should make that investment." The researchers assessed the relationship of 102 infants (15 months old) with a parent and then followed up with 86 of them when they reached age 8. Separate surveys of the parents and the child were taken at that time. The infants and parents were drawn from a broad spectrum of income, education, and race. The authors also solicited feedback from teachers about the children, which ranged from concerns about inner emotions, such as worry or sadness, to more outward displays, such as disobedience and aggression. The researchers were surprised to find out that infants who had felt attached to both parents did not enjoy additional mental and emotional advantages into
childhood, compared to those who had been close to one parent. The UI psychologists' best explanation is that a warm, secure, and positive bond with at least one primary caregiver may be enough to meet the child's need for security and to provide a solid foundation for development. The study appears to be good news for single mothers and stay-at-home dads, two marked parenting shifts that are defining this generation. Kim says the study shows that either parent can serve as a secure, attachment figure for the infant, thus providing the closeness and support to promote the child's healthy emotional growth. "Some people think the father is not good enough to be the primary caregiver," says Kim, who earned his doctorate in sociology at the UI last year. "Our data show otherwise." 13 THE JOURNAL OF HEALTH & HAPPPINESS
Health & Happiness Show Community learns emergency life support skills Following the success of our first show in May, more than 200 people came to take part in our second Health & Happiness Show, held at Vishwa Hindu Temple, Lady Margaret Road, Southall. The Show was organised by the British Heart Foundation in association with our group, Ajivan: The Society for Health & Happiness. Addressing the audience Qaim Zaidi, the BHF Black and Minority Ethnic Project Southall MP Virendra Sharma learning ELS Manager emphasised how important it is for ordinary citizens to learn emergency life support skills. Sharma said that he would like more and more people from Southall to learn ELS. He commended the work of the BHF and Ajivan as their innovative inspirational approach to health and wellbeing is fulfilling a vital community need. Popular broadcaster Ravi Sharma motivated people by enthusiastic learning of CPR skills. Sharma said to the temple audience that spiritual health could only be ensured once people have good physical and mental health. GLA member Dr Onkar Sahota (First right) said that diabetes and heart disease have seriously impacted the
community and we need more Health & Happiness shows to make people aware that they cannot afford to ignore their health. Emergency Life Support (ELS) training was provided by a team of volunteers from the BHF. It included performing CPR (cardiopulmonary resuscitation) which is about chest compressions and rescue breathing. Dr Sandy Gupta , Consultant Cardiologist, Whips Cross University Hospital (4th from the right) in his inspirational presentation emphasised the need of a balance lifestyle with at least 30 minutes of exercise every day and a diet with low fat, sugar and salt and a sufficient amount of fruits and vegetables. Celebrity dietician Azmina Govindji gave a fascinating presentation on healthy cooking. She gave example of how spicy Indian food could be cooked with less saturated fat. Vijay Rana the editor of this magazine gave special thanks to Sudarshan Bhatia, Broadcaster Ravi Sharma learning ELS President of the temple committee for hosting the show in the magnificent settings of the temple conference hall
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The Community Health Champion Award goes to Yash Batra, the sponsor of 1,000 copies of this magazine Yash Batra is the managing director of the Ginni's, a premier brand for high quality nuts, snacks and sweets. Established in 1980 and based in Southall, Ginni's has focussed on sourcing high quality products from around the world and takes great pride in the range of nuts, snacks, confectionary and popcorn. Mr. Batra currently supplies Ginni's high quality products to major cash and carry names such as TRS, Dhamecha and Bestway and also to more than 1,500 independent stores. Mr Batra has sponsored 1,000 copies of The Journal of Health & Happiness. He says: "All our life we work so hard that we tend to forget about simple pleasures of life, we ignore our family and friends and we even neglect our physical and mental wellbeing. Later on as we age, we pay a very heavy price for this roller coaster life. This magazine restored some balance in my life. There cannot be a bigger cause than making people healthy and happy. I am really proud to be associated with this project. This is the best charity I have ever done." Mr Batra came to this country as a young man in the late 60s. He began working as a salesperson at a local clothing shop in Southall Broadway. He says, "I immediately realised if I had to succeed in this country I must learn English as well as sales skills. It really worked for me." Mr Batra will be given Community Health Champion Award on Dec 2 at our next Health & Happiness Show at Brent Indian Association, Ealing Road, Wembley.
Could you also sponsor 1,000 copies of this magazine? Contact 07850 374 595
HAVE YOUR SAY:
Hounslow’s Joint Health and Wellbeing Strategy Our health and wellbeing is important because it helps us to do things that we want to do in life. It also enables us to play an active role within our families, our communities and our city. We know that health and wellbeing could be affected by poverty, education, employment and the physical environment as well as individual genetics. Wellbeing is not just about being free from illness. It’s about feeling physically and mentally well and being able to be part of our local community. The Hounslow Health and Wellbeing Board is agreeing a new Joint Health and Wellbeing Strategy for Hounslow. It sets out our vision for how we want to help improve the health and wellbeing of local people and reducing inequalities at every stage of people’s lives over the next five years. Throughout October 2012, we would like to find out what you think about our plans. We need you to help us make Hounslow a good place to grow up and grow older. We want to know “have we got it right?” We would like to hear from you before we finalise our strategy. There are several ways for you to tell us what you think:
Online questionnaire Copies of our draft joint health and wellbeing strategy and our online or printable questionnaire can be found at http://www.hounslow.gov.uk/jhwbs
telephone about the Joint Health and Wellbeing Strategy, please call 020 8583 5389 on either Tuesday 30 October between 10am and 1pm or Wednesday 31 October between 1pm and 4pm. We will be able to run through the questionnaire with you over the telephone.
Email us or contact us by post If you would like to email us your comments on the Joint Health and Wellbeing Strategy, or if you have any questions, email us at publichealth@hounslow.gov.uk. If you would like to post your comments, please send them to: Joint Health and Wellbeing Strategy Consultation, c/o Tammy Macey, Public Health Directorate, Pavillion BF, Civic Centre, Lampton Road, TW3 4DN. Please make sure your response reaches us as soon as possible and no later than 1 November 2012.
What we will do next Your views will be used to produce the final version of the Health and Wellbeing Strategy. The completed strategy will be launched in December 2013. You will be able to download copies from www.hounslow.gov.uk
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Atul Kochchar's Health & Happiness recipe
TETUL DIYE MACHER SHEEMER TORKARI Pan-fried Turbot with Broad Beans (East India) The recipe of Turbot and Broad Beans is a complete and balanced meal. I’ve used a combination of healthy fats, protein, carbohydrates and vegetables. Specifically, Turbot is a fatty fish that is a great source of omega 3 fatty acids, which have many health benefits and are something that your body cannot produce. Omega 3’s are essential to ensure full brain function and can help concentration as well as mood. The turbot is served with broad beans which are a great source of fibre, potassium and protein. Beans are often lower fat and have more protein than most meat which makes them and ideal meal choice. I recommend serving this dish with a simple side salad and you’ll be full without any of the guilt!
Serves: 4 Ingredients: 4 small fillets of turbot, skin and bones removed 2 tbsp vegetable oil 2 tbsp butter Small pinch of English curry powder 400 grams Broad beans, blanched and peeled 200 grams potatoes, cut in ½ inch dices and blanched 2 Green chillies, sliced diagonally 2 Tbsp Mustard oil ½ Tsp Nigella seeds ½ Tsp Cumin Seeds 1 Knob of ginger, cut into thin strips 2 Tbsp Tamarind Pulp ½ Tsp Turmeric powder 2 tbsp coriander leaves, chopped 2 Tsp Sugar 1 Tsp salt
Method: Heat oil in a wok, add Nigella & cumin seeds, sauté until they pop, add sliced chillies and ginger strips. Add sliced beans and potatoes, sauté and add turmeric, sugar and salt sauté well. Add 2/3rd tamarind pulp and chopped coriander. Keep hot. In a non-stick pan, heat oil and fry turbot fillets. Turn and cook on other side and add butter. While basting with butter, add curry powder and remaining tamarind paste. Remove and keep the fish warm. To plate, place the broad beans and potato mixture in the centre of the plate. Place fish on top and garnish with pea shoot and other mixed cress.
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Ayurveda: Pudina
How to make mint tea Mint or Pudina has been used in Ayurveda as a medicinal plant for many centuries. The plant has been used for treating several ailments. Mint tea is enjoyed by millions of people around the world. It makes a refreshing, caffeine-free drink that can aid digestion, help relieve stomach gas and bloating and prevent flatulence.There are many varieties of mint. Spearmint and Peppermint are two common varieties. Mint is a cooling herb, with a sweet taste and a pungent after taste. According to Ayurveda most varieties of mint are pacifying for all three doshas, and especially helpful for balancing Pitta dosha, which controls how we digest food through digestive "Agnis" or fires of the body. Mint is good for digestion as well as for respiratory system health. Mint is extensively used to make digestive lassi and chutneys.
Making mint tea Bring 2 cups of water to a boil on the stove in a saucepan. Wash the mint leaves under warm water to remove any dirt and debris. Add 8 to 10 mint leaves to the water. Stir with a spoon for 5 to 10 minutes. Remove the saucepan from the stove and leave it to brew for 3 to 5 minutes. Strain the tea through a tea strainer and discard the mint leaves. Add sugar or honey to sweeten the mint tea as desired. You can add more or less mint leaves if you desire. The more mint leaves you add, the stronger the tea will taste. Add a small amount of orange or lemon juice to the tea to add zest. You can cool the tea by pouring it into a cup with ice to make iced tea.
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Community Health and Wellbeing Champions Award:
Sponsor at least 1,000 copies of The Journal of Health & Happiness to win this prestigious award in our next Health & Happiness show. There is no better way of charity than spreading the message of health and wellbeing. Contact 07850 374 595
A premier brand for finest quality nuts & fruits Research suggests if eaten in moderation nuts, low in saturated fats and rich in anti-oxidants, could help lower cholesterol.
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4 Gladstone Road, Middlesex, UB2 5BB, info@ginnis.co.uk; www.ginnis.co.uk